World No.1 Biohacker: The Fastest Way To Burn Fat, Build Muscle & Live Longer
Summary
TLDRIn this insightful discussion, the guest emphasizes the importance of optimizing human performance through basic nutrition, stress management, and sleep hygiene. They argue that most people operate at a fraction of their potential due to deficiencies in essential nutrients and improper management of stress and sleep. The conversation covers topics like the benefits of cold water immersion for health and performance, the role of essential amino acids and fatty acids, and the impact of a consistent morning routine and sleep schedule on overall well-being. The guest also highlights the power of gratitude and the potential of AI and big data in revolutionizing modern medicine and extending human lifespan.
Takeaways
- 🏋️ High performance is achievable when individuals replenish the essential nutrients their bodies need to function optimally, rather than just accepting a decline in performance as a natural part of aging.
- 🧠 The concept of 'superhuman' is within everyone, but many people operate at less than their full potential due to nutrient deficiencies rather than inherent limitations.
- 💊 Supplements should be chosen based on addressing deficiencies, not just for the sake of taking them. Focusing on essential amino acids, omega-3 fatty acids, and essential minerals can help optimize health.
- 🥶 Cold therapy, like ice baths, can have significant benefits on the body, including improved circulation, insulin sensitivity, and muscle repair through the release of cold shock proteins.
- 🌡 The body's ability to manage stress through processes like hormesis can be enhanced by ensuring it has the right nutrients, leading to improved resilience and performance.
- 💆♂️ Breathwork can significantly impact health by increasing oxygen intake, which can improve mood, circulation, and overall well-being.
- 🌞 Sunlight exposure, particularly in the morning, is vital for vitamin D3 production and can have positive effects on mood and energy levels.
- 🛌 Prioritizing sleep and establishing a consistent sleep routine is crucial for health and performance, as it directly impacts recovery, stress levels, and cognitive function.
- 🧘♀️ Practicing gratitude and positivity can have profound effects on personal well-being and success, contributing to a more fulfilling life.
- 🚫 The importance of avoiding self-imposed limitations and being open to new ways of thinking and living for optimal health and longevity.
- 🔬 The future of health is promising with the convergence of big data, AI, and early detection, which will revolutionize our approach to medicine and potentially extend human lifespan significantly.
Q & A
What are the three basic elements that many high-performance athletes might be missing according to the discussion?
-The three basic elements that many high-performance athletes might be missing are eight essential amino acids, two essential fatty acids (omega-3 fatty acids), and 91 essential minerals.
What does the speaker suggest as the best $5 biohack for health?
-The speaker suggests that the best $5 biohack for health is a simple full-spectrum amino acid supplement, which provides all eight essential amino acids.
What is the significance of cold water immersion according to the speaker?
-Cold water immersion is significant because it triggers a stress response in the body, leading to peripheral vasoconstriction, increased release of cold shock proteins, improved insulin sensitivity, and activation of brown fat, which can contribute to overall health and performance.
How does the speaker define high performance in humans?
-The speaker defines high performance in humans as the state where an individual has reintroduced the necessary raw materials into their body, allowing it to perform at its best, which includes optimal cognitive function, energy levels, and physical performance.
What is the role of stress in the context of hormesis as discussed by the speaker?
-In the context of hormesis, stress is seen as a positive factor that, when applied, causes the body to strengthen in response. It can lead to improvements in processing speed, resilience, focus, and concentration.
What are the four main benefits of cold water immersion mentioned in the transcript?
-The four main benefits of cold water immersion mentioned are peripheral vasoconstriction, release of cold shock proteins, activation of brown fat, and improved insulin sensitivity.
What is the relationship between oxygen and mitochondrial function as described in the script?
-Oxygen is crucial for mitochondrial function because it powers the mitochondria to produce ATP, the energy source for human cells. The presence of oxygen allows the mitochondria to generate 16 times more energy, which is essential for cellular processes like waste elimination, repair, detoxification, and regeneration.
How does the speaker view the concept of aging in relation to stress and comfort?
-The speaker views aging as the aggressive pursuit of comfort. They believe that the more aggressively we pursue comfort, the faster we age, and that embracing certain types of stress can actually contribute to strength and resilience in the body.
What is the significance of breath work in improving health and performance according to the speaker?
-Breath work is significant in improving health and performance as it can help increase oxygen intake, elevate mood, improve circulation, and reset the circadian rhythm. It is a simple, portable, and free method that can have a profound impact on one's health and well-being.
What are the three non-negotiable behaviors that the speaker believes have the biggest impact on our lives?
-The three non-negotiable behaviors mentioned by the speaker are being selfish (prioritizing self-care), practicing gratitude, and edifying the people around you by finding something good to say about them.
What is the speaker's golden rule for living a high-performance life?
-The speaker's golden rule for living a high-performance life is consistency, particularly in developing a morning routine and a sleep routine that are both consistent and portable.
Outlines
💪 The Concept of High Performance and Missing Raw Materials
In this paragraph, the speaker emphasizes that many high-performing athletes are still not operating at their full potential due to the lack of essential nutrients. He discusses the importance of amino acids, essential fatty acids, and minerals for optimal performance. The guest, Gary, is introduced as an expert who believes that most people are functioning at only 50% of their capacity due to an 'erosion of our baseline sense of normalcy.' The conversation hints at the broader theme of optimizing human performance through nutrition and lifestyle adjustments.
🌱 The Misunderstanding of 'Normal' Aging and Stress as a Catalyst for Growth
The speaker challenges the common perception of aging and the acceptance of its associated health issues as inevitable. He argues that many of these issues are not natural consequences but rather the result of nutrient deficiencies. Gary introduces the idea that stress, when managed correctly, can be beneficial and lead to growth, similar to how plants respond to the right conditions. The paragraph concludes with a discussion on the importance of viewing stress positively and how it can contribute to strength and resilience.
🧊 The Benefits of Cold Water Immersion and Adaptation
This paragraph delves into the physiological benefits of cold water immersion, such as peripheral vasoconstriction, increased insulin sensitivity, and the release of cold shock proteins. The speaker explains how these benefits can lead to improved muscle repair, reduced oxidative stress, and enhanced thermogenesis through the activation of brown fat. He also dispels the myth that colder or longer exposure is better, emphasizing the importance of the right temperature and duration for effective cold shock without adaptation.
🌞 The Importance of Sunlight and Breath Work for Health
The speaker discusses the health benefits of sunlight exposure, particularly the first light of the day, which helps regulate melatonin and cortisol levels and stimulates vitamin D3 production. He also introduces the concept of breath work, emphasizing its role in improving oxygen levels, mood, and overall health. The paragraph highlights the importance of incorporating simple, natural practices into daily routines for optimal health and performance.
🏃♂️ The Role of Physical Activity and Oxygen in Cellular Health
In this paragraph, the speaker explains how physical activity, such as sprinting, engages auxiliary respiratory muscles and increases oxygen intake, which is crucial for cellular health. He discusses the role of oxygen in the production of ATP, the energy source for cells, and how a lack of oxygen can lead to cellular waste buildup and disease. The speaker advocates for the importance of maintaining an active lifestyle to manage oxygen levels and support the body's natural defense mechanisms.
🧠 The Impact of Oxygen on Cognitive Function and Cellular Repair
The speaker explores the relationship between oxygen and cognitive function, emphasizing that a sufficient oxygen supply is vital for clear thinking and memory. He also discusses the role of oxygen in cellular repair and the prevention of disease. The paragraph highlights the importance of breath work in improving oxygen intake and the potential for physical activity to enhance the body's ability to utilize oxygen effectively.
💪 The Connection Between Stress, Nutrient Deficiencies, and Health
This paragraph examines the connection between stress, nutrient deficiencies, and health issues. The speaker explains that stress can lead to elevated levels of catecholamines, which, if not properly managed, can result in anxiety and sleep disturbances. He suggests that nutrient deficiencies, particularly in B vitamins, may contribute to the body's inability to regulate these stress hormones effectively. The paragraph underscores the importance of proper nutrition in managing stress and maintaining overall health.
🛌 Prioritizing Sleep for Optimal Health and Performance
The speaker discusses the critical role of sleep in health and performance, noting that sleep is often the first thing compromised due to busy schedules. He emphasizes the importance of establishing a sleep routine and provides tips for improving sleep quality, such as maintaining a consistent bedtime, using magnesium supplements, and practicing breath work before bed. The paragraph highlights sleep as a 'superpower' that can significantly impact recovery, stress management, and overall well-being.
🚀 The Future of Medicine and the Potential for Extended Lifespans
In this final paragraph, the speaker expresses optimism about the future of medicine, particularly the convergence of big data, artificial intelligence, and early detection technologies. He predicts that these advancements will revolutionize healthcare and potentially extend human lifespans to 120 to 140 years. The speaker encourages embracing these changes and being proactive in utilizing technology to enhance personal health and well-being.
Mindmap
Keywords
💡Amino Acids
💡Omega-3 Fatty Acids
💡Minerals
💡Hormesis
💡Cold Shock Proteins
💡Brown Fat
💡Mitochondria
💡Homosysteine
💡Breathwork
💡Glycemic Control
💡Sleep Hygiene
Highlights
The importance of essential amino acids, fatty acids, and minerals for high-performance athletes and the general population.
The concept that most people function at only 50-60% of their potential due to a lack of basic nutrients.
How aging is not a consequence of time but rather a result of missing raw materials in our bodies.
The role of stress in improving performance and the adaptation it causes within the body.
The benefits of cold water immersion for physical performance and health.
The release of cold shock proteins and their impact on insulin sensitivity and muscle repair.
The activation of brown fat through cold exposure and its role in calorie burning.
The significance of hormesis, where stress leads to a strengthening response in the body.
How the presence of oxygen is crucial for the absence of disease and overall health.
The process of cellular waste elimination during sleep and its importance for brain health.
The impact of breath work on oxygen levels, mood, and immune function.
The role of sunlight exposure in vitamin D production and circadian rhythm regulation.
The importance of a consistent sleep routine for optimizing health and performance.
The potential of artificial intelligence and big data in revolutionizing modern medicine and early disease detection.
The three non-negotiable behaviors for a high-performance life: being selfish, practicing gratitude, and edifying others.
The golden rule for living a high-performance life: consistency in daily routines and habits.
Transcripts
a lot of these super athletes that that
I work with are missing one of the three
simple Basics eight essential amino
acids two essential fatty acids omega-3
fatty acids 91 essential minerals you
can get a
simple it's the best $5 biohack you'll
ever happen this episode is supported by
huel well Gary welcome to the show thank
you so much I'm excited to be here we're
excited to have you when I say high
performance what do you think of uh you
know I I believe that every human being
has a superhuman inside of them and most
of us are walking around in fact your
audience I would guess 50 60% of your
audience is walking around at about 50%
of their true state of normal and by
that I mean we've accepted such an
erosion of our Baseline sense of normaly
um that we think there's uh consequences
of Aging that are just a part of life
like we're supposed to have a little bit
of brain fog we're supposed to have uh
some some water retention um we're not
supposed to sleep well we're not
supposed to have particularly really
good short-term recall um our waking
energy is supposed to be off as we're
busy as an entrepreneur and and none of
that is true um these are consequences
of missing raw materials not the
consequence of Aging they're not the
consequence of our environment they're
not the consequence of stress they're
the consequence of missing raw material
so high performer in my opinion would be
is somebody that has um put the raw
materials back into their body so that
it can perform its best brilliant well
we're going to go through and talk about
what those raw materials are okay sure
but before we get there let's just ask a
question for the cynic because there
will be people that are one minute into
this podcast and already thinking of
switching off because they think come on
look that's not for me I can't be an
elite person I just am the way I am life
is just tough I am just tired I have got
a busy job and two kids I can't optimize
any further because it takes time and
energy and effort and money that I just
I don't have so before we get into the
the weeds of optimizing ourselves what
would you say to those people well what
I would say is that if if we thought
about humans the same way that we
thought about plants so for example
let's say that you have a leaf rotting
in a palm tree and you call a true
arborist a true botanist we don't have
palm trees here in the UK an oak tree
right and and and you call a true
arborist or true bnst out to look at
this oak tree um they won't touch the
leaf right they they'll cortest the soil
and what they'll do is they'll they'll
say you know there's there's no nitrogen
in this soil and they'll add nitrogen to
the soil and leaf heal so if you're
walking around right now and you say
you're about to shut the podcast off
because you're like well you don't
understand I'm I'm burning the midnight
oil I I I have an incessant travel
schedule I have two kids I'm uh I'm a
single mom a single dad or maybe I'm in
a relationship my spouse works you know
as much as I do I'm starting a company
I've got a lot of financial stress um
then you actually need to pay more
attention right because what happens is
the more stress we put on our body the
more nutrient deficient and we'll get
very specific about this and I'm not
talking about an expensive testing I'm
not going to recommend that you go get
and you know fancy testing I'm not going
to recommend that you spend any more
than few dollars a month on supplements
I'm not even going to recommend you get
the supplements from me what I am going
to recommend is that you put certain raw
materials back into your body so they
can function the way that it was
designed human beings can take enormous
levels of stress we have a process in
our body called hormesis which is where
you apply stress and the body
strengthens in response in fact I think
we need to stop looking at stress as a
negative right because there are there
are some stresses um that are actually
very very good for the body in fact I
think that aging is the aggressive
pursuit of comfort I think the more
aggressively we pursue Comfort the
faster we age we need to stop telling
Grandma not to go outside it's too hot
not to go outside it's too cold just to
lay down just to relax just to eat at
the first Pang of hunger and
entrepreneurs don't realize that they
can actually get strength from the
stress that they encounter much like
loading our bones if you don't load your
bone it won't strengthen if you don't
actually tear a muscle it won't grow if
you don't challenge the immune system it
will weaken right so there are
adaptations that we make distress that
actually make us stronger that improve
our processing speed that actually
improve our resilience that improve our
focus our concentration you know look at
look at some of the greats of the world
like a Tom Brady for example um he
didn't stay in the league an extra five
or six or eight years because he was the
strongest the fastest the biggest or the
most athletic quarterback he stayed
because
he his timing was the best right so the
stress that he was under what he did was
he honed his timing right and and I
think he would probably tell you the
same thing and and you know we can go
through great after great after great
and we can say well was that person
under a lot of stress I mean does LeBron
James or um um does Cristiano Ronaldo
have a lot of stress in his life um how
does he maintain that level of
performance so it just depends on how
you look at stress so take cold water
immersion for example most people are
like well it sucks it's painful I don't
like it um uh I don't enjoy the cold my
fingers and toes stay numb for a while
um and uh so what kind of benefit could
I get from you know submersing myself in
cold water uh well you know you get four
main benefits right you you get a
peripheral vasil constriction right so
remember your your your vascular system
is smooth muscle your arteries are
smooth muscle they can constrict and
they can dilate and so you get a
peripheral vas of constriction which
forces all the blood into the core liver
lungs pancreas kidneys you know your
diaphragm into your brain um you also
get the release of something called cold
shock proteins you know when the body
this is what I mean by the body um
undergoing stress and strengthening in
response so your liver will release a
special class of proteins called cold
shock proteins if you want to really
have some fun just Google around about
cold shock proteins these things are
fascinating um specifically Lin 28a and
Lin 28b and these these these specific
cold shock proteins will actually
improve your insulin sensitivity they
will reduce free radical oxidation in
the blood they'll improve the rate of
protein synthesis which is muscle repair
and then you activate something called
Brown fat um which is different than
white fat visceral fat Brown fat is what
exchanges a calorie for heat so it turns
a calorie into heat because there's a
cost to regaining your body temperature
if your cor temperature drops there's a
cost to getting it back to you know your
your 98.6 degree temperature and that
cost his calories and so um when you put
the body under stress peripheral vasil
constriction dumps the blood into the
core in an effort to save your life
floods the brain with oxygen floods the
liver lungs pancreas kidneys with oxygen
releases cold shock proteins which scour
the body of free radical oxidation
increase the rate of protein uh protein
synthesis improve insulin sens what
protein synthesis protein synthesis is
muscle repair we had someone come on the
podcast I won't name them because we had
a conversation afterwards about this but
they said that they were looking really
ripped really buffed they look great I
said what have you done they said oh ice
baths he said I don't know why and they
still don't know why but they said ice
baths has totally changed the way that
my body kind of processes itself I'm
eating the same I'm exercising the same
but the only thing I've changed is ice
paaths absolutely agree with that what's
happened there then well I mean so um so
I'm going to get attacked by the haters
for saying there is no peer-reviewed
randomized Placebo controlled clinical
trial that directly links ice bass to
Fat Loss however if you look at the data
in totality right right um what happens
when I get into an ice bath well first
of all my body temperature drops there's
a cost as I was saying earlier to
returning your body temperature to
normal you don't just get to freely go
from you know being in the 70s or 80
degrees going back to normal body
temperature that's not free there's a
cost the cost is calories in fact the
definition of a calorie is a measure of
heat right it's measured in Jewels it's
the amount of energy that it takes
essentially to raise 1 cubic cenm of
water 1° Centigrade so if a calorie is a
measure of heat then when heat is
leaving our bodies what do you think is
leaving our bodies calories yeah
calories are leaving our bodies in fact
you know most people don't realize that
fat loss is done by respiration we
actually breathe out the carbon
byproduct of of fat loss fat metabolism
fat doesn't come out to the skin doesn't
magically turn into energy um and it
just goes into the abyss we actually
breathe the byproduct of it out so so
you drop the body temperature now you
activate Brown fat Brown fat takes
calories turns it into heat and starts
to warm you back up um you also um
activate these cold shock proteins and
and I've only now been deep down the
road of of cold shock proteins because
I'm fascinated by the body's chemical
ability to save
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think when you put the body under
certain stress ful situations fasting
for example cold water immersion what
you see is a Panacea of of scientific
phenomenon that are really fascinating
that we're only really beginning to
understand now and so when you start to
link the fact that you have muscles
Contracting you raise your metabolic
rate you increase dopamine and
endorphins um which elevate your mood um
you improve your circulation you improve
your insulin sensitivity which means you
less insulin resistant the main
impediment to weight loss all of that
points to the same thing you know fat
loss um and we see the same thing you
know we see about 20,000 new patients a
month in our Clinic system uh Nationwide
in the US and um we have hundreds and
hundreds and hundreds of patients that
are that are uh ice bathing on on a
normal basis and the ones that are doing
ice bathing on a normal basis for the
vast majority of them report the same
thing traumatic fat loss and
I see every time I log on to my socials
someone trying to sell me another ice
bath right can I get this benefit from
having the shower on the coldest setting
you can get the majority of the benefit
from the shower and look ice baths don't
have to be expensive um plunge has one I
think is a $120 inflatable you put ice
in it and it lasts about four or five
days at a time later if you want to
upgrade you can add a motor right it has
the it has the inlets for a motor um I
created an ice bath here at the addition
hotel when I got here um they brought me
up these big um English ice you got big
big ice cubes here in England um they
bought me these big English ice cubes
and I put them over the bottom of the
tub and just filled up with cool water 4
days later it's still a nice bath we'd
have to convert this to to Celsius but
um there's very little if any evidence
at all that colder is better or longer
is better you see like a lot of
biohacking techniques um more is not
necessarily better we're not trying to
become cold adaptive you're trying to
cold shock the body and there's no
evidence that I have seen that colder is
better or longer is better 48 to 50° F
so we convert that to Celsius so that's
about 10° Cel I think okay so 10° C um
we'll have to ask Siri um 10° C uh 3
minutes minimum 6 minutes maximum that's
it as you make the temperature colder
and you stay in longer you're becoming
adaptive you're not C shocking the body
you're C adapting the body and you also
have to remember that you know our brain
is only this far in this side the
surface of our skull it's not good to
freeze it and it's not good to bake it
you you know so I see guys that are
getting in um again Fahrenheit 220°
saunas for 40 60 90 minutes I go that's
that's insane right um I mean just take
an egg um and and and put it on a cookie
sheet and put it in your oven if you can
even get your oven to go down to 180
degrees Fahrenheit some ovens won't even
go that low just put it in there for 10
minutes and take it out and see what
you've got you know that hardboiled egg
is very similar to what you're doing to
the dura of the brain so cold shocking
the body 3 minimum 6 minutes maximum 48
to 50° whatever the equivalent is
Celsius um and you will get the maximum
benefit now you can get a very similar
benefit from uh from cold showers
there's no reason to not do cold showers
because you can't afford a cold plunge
yeah um in fact I tell people that um
your morning routine should be free and
the reason why your morning routine
should be free is not to save you money
it's so that it's portable because if
your morning routine costs you a lot of
money then whatever that
that devices that you're relying on is
not portable which means your morning
routine will not be portable which means
you won't be consistent and consistency
robs your performance and so when you
are on the road you should be able to
take your routine with you and therefore
it should be free things like sunlight
grounding breath work cold showers um um
you know an an IM mess to to to sleep at
night those those things that allow you
to maintain consistency in your
environment if your environment is not
portable then your routine will not be
portable and when your routine is not
portable and you lack consistency then
you're you're robbing yourself of
performance you mentioned breath work
there which reminds me of something I
once heard you say which resonated for a
long time with me you said the presence
of oxygen is the absence of disease
there is no more truthful statement than
that statement there is no more truthful
statement than that statement um you
know in 22 years of of of mortality
research we did not find a single
disease ideological pathway not one that
did not have its roots in a lack of
blood oxygen not a not not a single one
or was not exacerbated by this if you
think about what um you know how energy
works in the human body right I mean
most most of us think that we get energy
from the food we eat or the water we
drink or the air we breathe um most of
us think that you know the clean food
that we're eating um is giving us clean
energy and that's actually L false eat
your carbs to get energy eat your
protein to build your muscle that's the
that's the thought process right there's
only one reason why why we eat right
there's not a single cell in your body
that can use any of the components of
the food that you're eating right so so
in other words you're not eating to feed
yourself you only eat for one reason and
that's to feed your gut bacteria they
are the only thing in your body that can
take the food that is coming into your
body and convert it into a source that
your cells can use so in other words
what happens if you think about it very
simplistically is I eat a piece of steak
or fish or chicken or vegan or
vegetarian or what have you and I put
this fuel source into my gut um let's
just say it's a piece of chicken and
that piece of chicken is going to get
broken down into amino acids and those
amino acids are going to get further
broken down into something called
nucleotides but the bacteria is going to
break this down once the bacteria has
broken this piece of chicken down
portions of it are going to cross the
What's called the luminal wall of the
gut and they're going to enter the
bloodstream once they enter the
bloodstream they're going to um they're
going to be further metabolized they're
going to pass through the wall of the
cell and once they're inside of the cell
they're going to be further broken down
and they're going to pass through the
wall of something called a mitochondria
and the mitochondria is going to turn
this into an energy source called ATP
and then you have energy you see you're
not powered until the mitochondria has
spit out their energy source so if we
really want to get down to the the root
of all evil if you will right and we
want to boil it down to its simplest
component anything that feeds the
mitochondria feeds our energy source
what's mitochondria mitochondria the
PowerHouse of the cell you have about
110 trillion of these in your body 10%
of your body weight is mitochondria
every cell in your body contains several
thousand of these they're little
batteries and essentially if you were to
go inside of a cell okay and walk
through the cell wall and you go through
what's called cytoplasm of the cell and
you were to find this little battery
called the mitochondria and you were to
go through the wall of that battery and
look inside you would see that there's a
motor and this motor is spinning around
okay it's called the kreb cycle every
time this motor makes one revolution it
has two choices it can either
create um two units of energy or it can
create 36 units of energy those are its
only two choices two units of energy to
ATP or 36 units of energy 36 ATB so it
is either 16 times more powerful or it's
16 times less powerful those are the
only two choices so what determines
whether or not it spits out 16 times
more energy versus 16 times less the
presence of oxygen so if I can get
oxygen into the mitochondria which which
you can um then I'm going to get 16 fold
more energy from that mitochondria this
is what powers human beings this is what
allows cells to eliminate waste to
repair to detoxify and to regenerate
this is the Genesis of Aging you know
MIT andrial dysfunction is the Genesis
of Aging mitochondrial dysfunction and a
metabolic shift in in the mitochondrial
function is what causes metabolically
healthy cells to become metabolically
sick cells we we we developed such a a
misnomer in this world around disease
and pathology we think that it's
something that happens to us it's not
it's something that happens within us
right if I had cardiovascular disease it
doesn't matter how close proximity you
and I are or how much time we spend with
each other you're not going to catch it
um if I had cancer um you're not going
to catch cancer um from
me we are not as we've been told
inheriting disease from our um from Our
Generations right we we we've we've
developed the fallacy in medicine that
because diseases run in families for
example that they're genetically
inherited right so you have high blood
pressure high what the first thing the
doctor asks you when you go what's your
father have your mother have what's your
medical history yeah what's your medical
history what's your family's medical
history because you know why because
he's looking to explain the
unexplainable 85% let's just take take
high blood pressure for example 85% look
this up um of all high blood pressure
diagnosis when you're diagnosed with
high blood pressure it's called
idiopathic which means it's of Unknown
Origin so 85% of the time when a when a
physician diagnoses you with high blood
pressure they don't know the source so
they call it idiopathic hypertension but
one of the ways that they make up for
this 85% unknown is they say well you
know oh your your uncle on your mom's
side has high blood pressure right your
mom's brother um your grand father had
hypertension and your grandfather's
brother had hypertension your great
uncle had hypertension now you have it
so it's familial it's genetically
inherited you know what I would say the
next time a doctor says that to you I
would say just out of curiosity what
Gene did I inherit from my ancestor that
gave me the hypertension you know if
it's if it's genetically inherited What
gene did I inherit um and watch their
face go blank right because that Gene
does not exist same for um um type two
diabetes same for depression anxiety
same for um uh hypothyroid all of these
conditions that do run in families that
are not genetically inherited disease
and I'm not saying there's no diseases
that um are linked to genes the brocco
the predisposition for uh breast cancer
is a very real predisposition but the
majority of disease and pathology that
runs in families is not inherited
disease it is an inability what you
inherited was an inability to refine a
raw material which causes a deficiency
which leads to that disease and that
deficiency can be fixed so for example
um there are genes that every human
being has a an amino acid in our blood
called homosysteine okay every single
one of us does homocystine is a normal
amino acid what the body does is it
takes this homocysteine amino acid and
it breaks it down into another amino
acid called methionine and that
methionine is used to quiet the Mind
amongst other things so if you have a
genetic predisposition
to be poorly or unable to metabolize
homosysteine homosysteine starts to rise
as homosysteine Rises and it's cruising
by the inside lining of your arteries it
irritates your artery and when you
irritate an artery it clamps down right
arteries are smooth muscle you have
63,000 miles of blood vessel in your
body it doesn't take much arterial
narrowing to dry pressure up so now
what's happened is you didn't inherit
high blood pressure you inherited high
homosysteine and because you can't lower
homocysteine your vascular system is
Contracting and your pressure is going
up so now you're diagnosed with
hypertension high blood pressure you're
told that your high blood pressure was
inherited from your family and there's
nothing you can do therefore you got to
take medication the rest of your life
but the truth is if you would just use
another amino acid try methol Glycine
and you would take that capsule you
would begin to metabolize homocysteine
the vascular syst system very often will
relax and your pressure would return to
normal you didn't inherit a disease you
inherited a deficiency and I could go
through hundreds and hundreds and
hundreds of examples like this this is
in my opinion the
greatest industry that modern medicine
has become which is a you know symptom
maintenance and disease management
industry right I mean in the United
States type 2 diabetes alone is $ 1110
billion industry we're not trying to put
it out of business we're trying to just
maintain it um we're not trying to let
people die
um but we're trying to let them live
with the disease that they have and how
does all of this relate to the statement
at the beginning the presence of oxygen
is the absence of disease because
whatever deprives the mitochondria of
oxygen deprives the body of its most
valuable energy source which is ATP ad
Denine triphosphate what's that so ATP
is what powers human beings you're only
powered by one energy source ATP and it
is produced by the mitochondria and if
the mitochondria can be fed oxygen what
does that mean that means that now there
is more ATP there is more power in the
system when my system has more power my
immune system is sharper and what what
happens when my immune system is more
acute well the immune system as we know
it not just don't doesn't just only
protect us from pathogens and viruses
and bacteria that's part of what it does
the majority of what the immune system
does is police our own cells it polies
our own community and it looks for cells
called senescent cells that are
metabolically healthy that are becoming
metabolically sick all cancer regardless
of its form or origin was at one time a
healthy cell right it didn't happen to
you it happened within you so something
caused a healthy cell to go from being
metabolically healthy to shift its
metabolism right to being metabolically
sick and during this shift the immune
system of everybody that's listening to
this podcast right now at some time you
have had this shift going on in cells in
your body and your immune system spotted
it and it literally ate that cell it's
called cellular bagy literally it's like
um you know in our world it would be
akin to having like a chief operating
officer that was a cannibal and as soon
as he saw a lazy employee he literally
ate that employee and replaced it with
an employee that would do their job
that's exactly what the immune system
does it finds cells that can no longer
perform their function and it breaks
them apart into their components amino
acids and gives those back to the other
cells for energy this happens in a
heightened State when you're when you're
fasted okay or or when you're in ketosis
my whole point is that oxygen going into
the
mitochondria gives the mitochondria 16
times more energy what does it mean when
a cell has 16 times more energy it has
16 times the energy to eliminate waste
to repair to detoxify to regenerate to
protect itself to divide um and also to
find other cells that are not doing
their job so if you want to get to the
real the deepest tip of the root the
presence of oxygen is the absence of
disease all human beings die of exactly
the same thing we all die of hypoxia the
definition of death is lack of oxygen to
the brain when you can no longer sustain
brain activity you don't have enough
oxygen to sustain brain activity that's
the definition of death so we all die of
the same thing now we might get there
different ways but we tend to think of
death as an event a gunshot wound a boss
a stroke a heart attack a car what have
you but the the truth is that that death
is a predictable curve the more the the
the more beneficial or the the the
better you are at managing oxygen the
slower you are accelerating towards the
grave the worse you are at managing
oxygen the faster you are accelerating
towards the grave the reason for example
that sedentary lifestyle is the leading
cause of all cause mortality right
sitting is the new
smoking right sedentary lifestyle it's
not bad for us it's it's that bad for
you and why is that because what happens
when we sit and we're immobile our
respiratory rate drops what happens when
our respiratory rate drops our our O2
saturation our oxygen level drops what
happens when our oxygen level drops the
energy that the cell has to defend
itself to repair to divide to live to
perform its function drops and as that
drops waste builds
and as and I don't mean waste by stool
and urine I mean waste by cellular waste
and as cellular waste builds up cells
become more sick and as they don't have
the energy to fight that off then we we
slowly succumb to conditions we never
should have had in Sardinia in fact
their life expectancy was directly
related to the great of the slope the
steeper the slope the longer you lived
watch the you know look at the Blue Zone
research so you you got 92y old men and
women that are hiking up 37° slope to 10
box to go to church or or you know and
um so Mobility is super important why
because when you hear people go you're
in your 60s don't overdo it you hate
that advice that's horrible
advice literally got to stop telling
Grandma not to go outside it's too hot
not to go outside it's too cold to lay
down to relax to to eat at the first
Pang of hunger just to rest because this
is collapsing all of our natural defense
mechanisms right again hormesis the
process of being stressed and
strengthening and so you you know we we
I believe that aging is the aggressive
pursuit of comfort I I truly believe
that the more aggressively we pursue
Comfort the faster we age right we have
to get used to stress being of benefit
to us my my point is that the presence
of oxygen is the absence of disease
because the presence of oxygen is the
fuel that gives our body the capacity to
defend itself so how does your average
person and I'd consider myself just to
be an average guy busy few businesses
couple of kids I don't live in London I
commute in like time is a precious
resource for me yes how can I increase
the amount of oxygen to make a tangible
difference to my physical health so you
do three things number one um learn to
do a simple breath work technique I use
a a breath work technique called Lim
Hoff um I believe I've
gone well over four years without
missing a single day the breath work is
the one thing um that I will absolutely
not miss not one not ever enough for any
reason I will miss a commercial flight
to not miss breath work that's how
important it is my technique takes about
8 minutes it's actually not mine it's
Wim Hoff's um it's free it's portable
it's one of those things like I say your
routine should be portable um it can
help reset your circadian rhythm it will
elevate your mood it will elevate your
emotional state um it will improve uh
your memory it improve your circulation
I read a statistic the other day I don't
know how true it is so I have I don't
have a a study to back this up but it
said that an estimated 95% of the
world's population after age 30 will
never Sprint
again they won't Sprint they won't find
themselves of the occasion to do a dead
Sprint I'm 46 I don't know why I last
sprinted I'm trying to wack my brains I
know I am too I'm trying to last Sprint
because so if it's not 95% maybe it's
85% but anyway it's a big number that's
fine when did you last
Sprint at least five years ago we've got
to so we in this in this room uh I've
only sprinted since I heard the
statistic really the the host the guest
and the camera operator we're part of
the statistic we're all part of the
statistic so what this means what what
does that mean what it means is this was
the last time that you really engaged
your auxiliary muscles of
respiration right our intercostals right
because we can voluntarily take over
breathing or we can leave it to the
autonomic nervous system right you
haven't thought about breathing since we
started this podcast but you could think
about it now and you could override it
and so when you sprint what happens is
you engage these secondary muscles of
respiration what's called auxiliary
muscles of respiration you get oxygen
deep into the lobes of the lungs and out
of the apex of the lungs and one of the
things that H happens when you raise the
oxidative state is you raise your mood
and you elevate your emotional state if
you think about it um every elevated
emotional state passion Elation Joy
arousal libido like all of the upper
tier emotions if you were to actually
look at their molecular structure
structure if you were to say what is
happiness what is Joy what is Elation
what is you know arousal you would see
that it's a collection of
neurotransmitters bound to oxygen there
is an the oxygen is a part of its
structure if you look at negative
emotional states things like anger
despair jealousy resentment um you will
see that oxygen is actually not a part
of those molecular structures those are
readily available emotions you can
access those emotions all the time the
upper tier is reserved for people that
have high oxidative states have lots of
oxygen available to help create these
bonds and so this is the reason why no
human being has ever woken up laughing
could you talk us through the breath
work because I think that again
absolutely it's confusing for people
they hear someone say oh breath work
will change your life and then so simple
it seems so complicated it's so so
simple so what you're going to do is
just sit sit comfortably um uh please
don't drive or do it in the shower or be
standing up when you're doing it because
the oxygen tension can change very
quickly in your tissues and if you
change the oxygen tension you can get
very lightheaded okay so can I tell you
something yeah I in research for today's
conversation I tried this on the train
down today and I did you're about to
explain but I did 30 breaths in a
breathhold the breath hold I I think I
nearly passed out
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didn't know that and 95% of Serotonin
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it you went too far too fast so I would
have people start with three rounds of
five breaths work your way up to three
rounds of 10 breasts three rounds of 15
three rounds of 20 don't rush it right
it's just simple technique so start with
three rounds of five breaths the reason
for that is that when you change the
oxygen tension too quickly in the
tissues you can get very laded your
fingers and toes can get numb your lips
can get numb those are good Signs by the
way um eventually you will not get laded
from breath work I I do three when I
started doing breath work uh I believe I
could hold my breath for 30 to 40
seconds between uh rounds and now I'll
hold my breath for four minutes between
why you hold your so you do the 30 deep
are they deep breaths or yeah like this
you're uh and they're obnoxious you want
to really engage your intercostals you
want to really I'm pretending like they
can see me but maybe they can they'll be
watch they can oh hey guys um watch on
YouTube if you're listening watch on
YouTube You're what Gary you're
listening I'm just sitting up very
straight right now Che the grabbing my
ribs um but uh you know basically you're
going to you're going to sit comfortably
and you're going to breathe in obn when
I say obnoxious I mean like you've been
underwater for 2 minutes and you didn't
think your head was going to break the
surface and you just broke the surface
the water and that's your first breath
you're going
to raise your shoulders breathe all the
way in expand your rib cage and then
just
relax don't force the air out so breathe
obnoxiously
in and
relax now what happens is when you
exhale Don't Force the rest of the air
out like that carbon dioxide will begin
to build up we want carbon dioxide to
build up because carbon dioxide is the
main vasodilator in the human body most
people think it's nitric oxide that's
not true nitric oxide is actually a
costic gas um carbon dioxide is the main
vasod dilator when we get vascular in
the gym because you know we're working
out and we look down and we're all
vascular that's because of the carbon
dioxide going back to the lung okay
that's why you're vascular so you want
the carbon dioxide to build up so you
get a
vasodilation right you dilate we use
this in Therapeutics right when we do
ozone well we'll run carbon dioxide gas
first and then run ozone why so we can
dilate the pores and dilate the vascular
system so you want to exercise your
vascular system so you do let's say five
deep breaths so you sit really
comfortable if if you can do this
outside if you can do it with your skin
exposed to sunlight and if you can do it
while gazing off into the Horizon you're
just putting the whole entire experience
on steroids what do they do um um so uh
when you're I prefer that you do it
outside and that you're you're doing it
during first light because um you know
most people think that the sun is
killing us and the truth is most of us
are not getting enough sun it's not that
we're getting too much sun I think we're
under sunned we are very photovoltaic
beings um if you understood the
physiology of what light does for the
body um it actually has some direct very
positive physiologic impacts it doesn't
just age your skin that's what UVA and
UVB rays do but in the first 45 minutes
of the day there's a very special type
of light called uh first light and that
first light has high amounts of healthy
blue light not the kind of blue light
you get from your screen but healthy
Blue Light which helps to reduce your
melatonin level and raise your cortisol
level naturally which is what you want
in the morning cortisol is a waking
hormone um the second thing that it does
is it starts the production of vitamin
D3 called coloc calciferol when light
passes through the skin it causes
cholesterol to engage in this process
through the kidneys which which turns
cholesterol into um in my opinion the
single most important compound in the
human body which is vitamin D3 the only
vitamin that human beings can make on
our own we only make one vitamin despite
the hundreds of vitamins in our
bloodstream we only make one and also
that that vitamin um has a receptor site
inside of every single cell in the human
body so just just pause for a second and
think how important must something to be
to human physiology if it's the only
thing that our body makes on its own
only vitamin we make on our own and if
every cell has a receptor site for it so
imagine if you're in the morning and I
want to give people things that are free
and portable right so expose your skin
to sunlight if you're a girl just put a
halter top on a little you know skiny
pair of shorts if you're a guy take his
shirt off and get out where your skin is
exposed to sunlight if you're in London
it's okay if it's overcast look in the
direction of the Sun so so you get
outside you you expose your skin to
sunlight you gaze off into the Horizon
um you do three rounds of five breaths
obnoxiously
deep and on your fifth breath just
exhale and hold and the reason why you
want to hold is you want that carbon
dioxide to build up um
you want to you want your system to
vasod dilate when you can't hold any
longer take an obnoxiously deep breath
in and hold that breath as long as you
can and then exhale and start
again I ask people to try to commit to
doing this just for seven days and see
if it does not change the trajectory of
your life can breath work improve
immunity no
question see so what is immunity when
you say immunity um you know and I
convert that to physiology I say um
immunity is my ability to ward off
pathogens yeah right and and you can
actually measure your immunity by
looking at certain biomarkers in the
blood on the CBC there's an area of a
complete blood count they'll have
nutrifil basophils eosinophils um you
know monocytes it have all these
different white blood cells so you can
actually look at your the strength of
your immunity and there is no question
that oxygen is powering the capacity for
the immune system to defend itself and
can it regulate body temperature um it
can regulate body temperature it
actually can regulate vasod dilation
basil constriction right so um whm Hoff
proved this um when he took over his par
when he took over his uh sympathetic and
parasympathetic nervous system there's a
there's an amazing uh uh Netflix special
called The Iceman um and you can see all
the science behind it um but he was able
to actually regulate his body
temperature by regulating the oxygen
tension in the tissue it's all we are we
saying that it
can slow down the aging process or even
reverse the aging process there is no
question that it can slow down the aging
process remember that aging is two
things aging is the aggressive pursuit
of comfort and it is a slowly a
reduction in it is is increasingly
becoming more hypoxic remember the end
destination is hypoxia you are dead when
you can no longer sustain enough oxygen
to the brain to to sustain brain
activity okay the question is how fast
are you getting there other little
things like a contrast shower forget a
cold punch and just at the end of your
shower take your warm shower lather up
do your thing step out of the shower
turn it as cold as it will go and then
step into that stream and just deal with
it deal with it for 30 seconds to a
minute right and then you will be
hermetically strengthened when you get
out of there dry off and and and start
your day Hydrate with mineral Waters um
you know I think that the majority
people especially high performance are
Miss missing one of the three Basics
it's the absence of the basics um that
causes the deprivation of of performance
you'd be so astounded by how many super
athletes that I work with um that um I'm
working with Michael Chandler for
example to pre him for us well I was
prepping him for the Conor McGregor
fight Conor just just stepped out um
he's he's not deficient but I'm saying a
lot of these super athletes that that I
work are missing one of the three simple
basics of eight essential amino acids
two essential fatty acids omega-3 fatty
acids 91 essential minerals you can get
a simple um uh full spectrum amino acid
supplement eight essential amino acids a
very simple black seed oil or um fish or
plant-based omega-3 fatty acid and you
can get a mineral salt my favorite is
called Baja gold bjaa I think it's the
best $5 biohack you'll ever have and
that bag of salt will last you 15 last
you five years and it has all 91 trace
minerals in it you remineralize the body
you put the sodium the potassium the
Magnesium put into water yeah you take a
half a teaspoon you put it in 8 ounces
of water first thing in the morning and
stir it and you and you whack it back
and that's the first thing you do in the
morning mineralize and hydrate the body
then take two fatty acids the the two um
um EPA and DHEA fat DHA fatty acids that
you need and then make sure that
supplement with an amino acid supplement
not a protein supplement because most
people think that amino acids are
proteins they're not they're the
building blocks of proteins we've also
been lied to that we can Target direct
protein right like we can take uh uh
collagen for example to grow collagen in
our skin right that's that's kind of
that's not true right we don't eat our
nails if we want to grow our nails right
you wouldn't eat your hair if you wanted
to grow your hair why would you eat
collagen to grow collagen because really
what collagen is usually is is the
ground up hides and hoves and nails of
cows um and you think you're going eat
that and grow your skin your skin is
made from amino acids right so any
protein will grow collagen right eating
collagen it's going to become the same
it's going to go through the same route
as a awayy protein as a piece of fish or
a piece of chicken or a piece of plant
protein what's going to happen is that
protein is going to go into the body
it's going to get chopped up by the
liver into amino acids and those amino
acids are going to go to collagen
elastin fibrin your muscle it's going to
become a natural killer cell yes your
immune system is made from protein your
bread blood cells are made from proteins
so they all go through the same route
but but marketing has like led us to
believe that we can put collagen in and
and our our hair skin and nails are
going to strengthen what's strengthening
your hair skin and Nails not the
collagens the amino acids so skip the
middleman and take an amino acid
supplement if you did just that you
would find that the majority of people
stop chasing the Exotics right most
people are supplementing for the sake of
supplementing they're not supplementing
for deficiency right because they don't
even know what their body's missing and
so they think well Resveratrol is really
good I'm going to take that ashwaganda
is great I'm going to take that CoQ10 I
read something about CoQ10 that's good
I'm going to take that I'm going to take
am men's over 50 I'm going to take
Vitamin C because vitamin C is great I'm
you know and then the next thing you
know St John's word and you're just on
and on and CBD is good for sleep and the
next thing you know you're just lost in
the Myriad the soup of great supplements
instead of saying you know what is my
body deficient in we all need the same
three Basics you can start with the
basics if you're missing one of the
basics you're going to chase one of the
Exotics because you're going to lack
something like energy Focus
concentration you're going to have
things like tension deficit disorder or
OCD or anxiety so say the basics one
more time for people that have just the
basics are the basics are three things
um 91 essential minerals which you can
get from mineral salts Celtic salt is a
great one uh my favorite is called Baja
gold B Aja a gold uh sea salt um just
because it's tested down to 250 parts
per billion it's dirt cheap and it has
all the basic minerals um the second is
is a fatty acid supplement omega3 fatty
acid make sure it has EPA and DHA those
are the two that we desperately need
they're Omega-3s most of us are
deficient in the threes and we have an
excess of the sixes right which are
pro-inflammatory um you can get those in
a plant-based version like a black SE
oil or you can get them in an animal
based version like a fish oil clean fish
oil um and I'm not even saying you have
to get these for me I don't even sell
them in the UK so so so um I have no
supposition here other than to to tell
you what years of research has has led
me to find out and and the third is the
amino acid supplement I take something
called perfect aminos um which is is is
the eight essential amino acids and and
it won't even break a fast you can take
a scoop of this and put it in water your
body will have all eight of the
essential amino acids it needs um and it
won't even break your fast in the
morning if you're working out in a
fasted State you have to take that no
question can we talk about nutrition
absolutely so um I think I represent a
lot of people I'm 46 years old I I don't
really eat too much junk food I think I
eat relatively well I never wake up
hungry um I don't really eat breakfast I
do get the nibbles late in the evening
but this here has appeared and it's so
so hard to get rid of what is going on
so what's going on is is you know as as
as we age our our metabolism begins to
um begins to drop and so this is why I
think you need to get data on your
bodies right because um it's very hard
to take action or give advice without
data and the problem is that there's
such a myriad of opinions out there I
never give even my opinion without data
I'm a huge fan of of of data so I think
every human being should do two tests um
number one you should do what's called a
genetic methylation test I know it
sounds complicated but it's very easy
it's usually done by cheek swab you send
it into a lab they look at five genes
and these five genes will tell you
exactly what your body can convert into
the usable form and what it can't once
you know that for example let's say that
you cannot convert you have the most
common gene mutation in the world which
is called MTHFR it's called the
[ __ ] Gene so um I happen to be a
[ __ ] so I I can say that so
MTHFR gene mutation one of the most
pring gene mutations in the world this
allows somebody from converting folic
acid into methylfolate now this doesn't
sound like a big deal right until you
realize that folic acid is the most
prevalent nutrient in the human diet so
now you can't convert the most prevalent
nutrient in the human diet into the most
necessary raw material one of the most
necessary raw materials in the human
body methylol the reason why you do this
test is you do it once in your life and
you will never for the rest of your life
ever guess on what your body's deficient
in it will tell you exactly what you
can't produce and you simply supplement
for that deficiency right so now you're
supplementing for deficiency not the
sake of supplementing and then the other
thing that you do is you look at three
things in your blood work you look at
your what's called glycemic control I
would almost guarantee that this is
related to a decrease in free
testosterone and an increase in your
estrogen ratio men and women both have
estrogen and testosterone it is more
important to maintain a certain ratio
than it is to maintain a certain level
right the ratio of hormones to one
another is more important than their
levels 70% of the time when you have
hormone disruption you do not need
hormone therapy you need nutrients the
majority of men and women are deficient
in testosterone for example because
deficient in the raw material DHEA and
they're also deficient in D3 so when you
get information on your body you look at
your hormone balance your glycemic
control your blood sugar profile and
your nutrient deficiencies you just look
at those three things in the blood and
you supplement for those three things
magic will happen in your body so
good mental stress it's a big part of my
life there's a lot going
on what are the dangers signs we should
be looking out for or the things we
should be thinking about when it comes
to our physiology linked to yeah um so
first of all when you say mental stress
um it's like when people say anxiety
right I ask some I ask people all the
time what is anxiety right um no one has
ever been able to give me the correct
answer not even a physician right I
asked 14 or 1500 people in the room
yesterday I was here at the health
optimization Summit I said how many of
you um just by show of hands um how many
of you um either suffer from or know
somebody that suffers from anxiety yeah
70% of the room so so 5600 people raised
their hands and said I either suffer
from or I know somebody who suffers from
anxiety I say well what is anxiety
everybody describes the characteristics
it's it's and I'm not picking on you
because you just asked about stress but
you're not telling me what stress is so
I'm going to tell tell your listeners um
so unless we know what it is it's very
hard to give an answer to how how to
address it right because what's
happening is people are going well you
know I'm under a lot of stress what does
that mean what is that um because if you
don't if if I don't tell you what it is
I can't tell you what to do so first I
have to tell you what it is it's like
when people say you know I I I have a
lot of anxiety um well what does that
mean what you'll tell me is it means I I
feel fear without the presence of a fear
um I'm anxious about the future I worry
that things are going to happen that
usually don't happen that usually have
never happened but it still doesn't stop
me from worrying that it's going to
happen right so to identify the best way
to address this we have to understand
what it is so I'll tell you what Stress
and Anxiety are they are a rise in a
class of neurotransmitters called
catacol amines so in other words there
are four neurotransmitters these four
neurotransmitters are involved in fight
or flight right they're the same four
fedrin epinephrine fedone and dopamine
okay when these four neurotransmitters
rise you feel fear you feel the presence
of fear so in other words if you drove
home tonight and you got out of your car
and somebody was standing in front of
you with a knife it's a very real threat
right catac colines would dump into your
brain your body would flood with
adrenaline and dopamine um and what
would happen is your pupils would dilate
your heart rate would increase your
extremities would flood with blood you
would start having a fight ORF flight
response right because the presence of
this fear caused the dump of catacol
means so let's take another scenario
where you drove home and you laid down
in your bed at night and you just
started thinking about getting eaten by
a shark you really ruminated on getting
eaten by a shark you could have the
exact same reaction how is it that you
could have the same reaction to the
presence of an actual fear as to one
that was entirely imagined because both
are exactly the same thing at their core
they are both a rise in catacol meines
so now we know that when catac colomines
rise creates this heightened state of
stress creates a heightened state of
awareness it will cause your mind to
race it will usually cause you to
consider only worst case scenario it
will keep your mind awake at night so
one of the things that stress does which
is a riseing catacol means is when you
lay down to go to sleep at night um your
body tired but your mind is awake right
so when you say somebody is suffering
from stress let's just Define it
somebody's suffering from excess catac
colam meines when they're suffering from
excess catacol amines instead of going
to bed at a two they're going to bed
with these levels at about a six
so what happens well you're not having a
fight or flight response but you are
laying in bed awake ruminating about
your day did I get everything on my
grocery list did I belt mat my shoes
today should I return that email what
about that Instagram post I forgot to do
right just whatever the thought of the
day is this is happening stress is
causing this waken state because it's
causing an elevation in cacola meanss so
the enemy here is the elevated cacam
this is the cause of anxiety right so
now we have an enemy we know that when
catacol means rise I feel fear and I
don't need the presence of a fear
somebody that's truly suffered from
anxiety if you ask them these three
questions you will quickly find out that
it is not coming from a cluster of
symptoms it's coming from their
physiology if you say have you had this
on and off throughout your entire
lifetime they'll say Yes um if you say
can you always point to the specific
trigger that causes it they'll say no I
I could be on a podcast sitting in a
room calmly just like this this there's
no reason for me to be fearful and I
could be overwhelmed with anxiety
somebody that suffers from anxiety knows
exactly what I'm talking about and all
of the reasoning in the world will do
nothing to talk them out of anxiety all
of the there's no reason for you to feel
that way there's nothing for you to be
afraid of why do you choose to act like
this that will do nothing in fact that
will really upset them right so now we
know we have catacol means how do we
break down catacol means we break down
catacol amines with the complex of B
vitamins majority of people that suffer
from chronic stress or chronic anxiety
or deficient in a b complex of vitamins
perod oxine riboflavin thamin nasin
panthic acid we don't want it to be this
simple but very often it is when you
deprive the body of certain raw
materials B complex of vitamins and a
very specific form of B12 called methyl
cobalamin you get the expression of
catacol means what is the expression of
cacola means fear-based
neurotransmitters what are fear-based
neurotransmitters stress anxiety
anxiousness right so is it possible that
we are experiencing heightened states of
stress and anxiety and anxiousness
because we're nutrient deficient
absolutely and I think majority of us um
are not handling stress well because
we're not handling katamine Rises well
because we don't have the nutrients to
break them down and so this is why you
can take two entrepreneurs and you can
you can step back and look at their life
and go H holy [ __ ] this guy should be
really stressed out right he's running a
you know a big hedge fund he's got four
kids he's traveling all over the world
he's on cmbc all the time you know he's
he's in the public eye he's actually
quite fit um you know his his company is
uh you know Global you just look at them
and go he's got to be under a lot of
stress he's actually calm as a cucumber
cortisol levels are normal hormones are
fine sleeps like a bear got the waking
energy of a tiger chases his wife around
like a freaking high schooler right um
and he's not responding to the stress he
manages catacol meanss well and then you
got what I would call your you know
Divas or or hypercondriac or or um drama
queens whatever you want to call them
that have relatively little going on in
their life and they're an absolute ball
of stress they are a complete freaking
mess right um and these two don't fit
the difference is that one is managing
cacor means and one is not the final
pillar that I really want to talk about
is sleep um because for a long time I
thought I was the guy that could do
without sleep and it wasn't going to be
a problem um so how important is getting
our sleep right and what does right
sleep look like do you think so it's so
important that if you don't get sleep
right nothing else really matters
right it is our human superpower and um
I believe that sleep is the first thing
to be compromised meaning we schedule um
meetings in travel um before we schedule
sleep and exercise I mean one of the
things we were talking about before we
got here was um you one of my favorite
things to do is is sometimes I'll go on
these really really busy um aggressive
trips um where I'll do nine cities in 11
days and and they're on opposite sides
of the world right I'll go to Saudi
Arabia and I'll go to Abu Dhabi Dubai
then I'll fly to New York I'll catch a
connection in New York and then I'll go
speak in Salt Lake and then I'll go to
to um uh Denver you know to and then
finally make my way back to Miami so
multiple time zones multiple countries
multiple flights multiple hotels and
I'll post a sleep score every night you
know from my from my whoop and show how
you can still get 97 to 100% sleep
scores even though you're changing time
zones even with jetl and everything else
no um because you don't you don't get
jetl because I have a sleep routine and
that's what most people lack I think is
right if you if I ask most people um
what's your exercise routine you know
even most young entrepreneurs you know
women will say well I do hot yoga three
days a week and you know I run you know
I I I do weights I have a trainer I do
Zumba um you know you ask guys like oh
I'm I go to CrossFit four or five days a
week or I I do chest and tri on Monday I
do back and buys on Tuesday I do legs
and shoulders on Wednesday like they
have a routine for their exercise um
they have a routine for their job they
have a routine for um you know getting
to work getting the kids to school if
you ask them what their sleep routine is
I just go to bed when do you go to bed
whenever the day allows me to go to bed
sometimes at 10: sometimes at 1 okay
that's why you're not sleeping right
because you haven't prioritized sleep
and you don't have a sleep routine most
people have poor what I call Sleep
hygiene and so what was what what's
really dramatic in my opinion about
sleep is that it's very easy to change
it just takes a routine that you
maintain some consistency with so for
example I schedule all of my meetings
and travel around sleep and exercise the
reason why I moved your podcast today so
I could na why does it matter so much
what it matters because there are three
things that are happening during sleep
that that a lot of us are not real
obviously we know that sleep you know
restores is restorative for us but what
happens is there there two waste
elimination systems in the body one is
called the lymphatic system which is
essentially in the body the static
system that eliminates waste um that's
why your your lymph nodes swell when you
get sick right you can you can feel them
in your in your neck or in your axillary
region there's a separate lymphatic
system in the brain called the
glymphatic system and the glymphatic
system is how the brain eliminates waste
when the brain eliminates waste it then
enters the stage of repairing
detoxifying and regenerating right and
nearly every degradatory function in the
brain is degraded by the level of
inflammation that's in the brain so if
we're not eliminating waste if we're not
activating this lymphatic system whether
we believe it or not we are causing
inflammation in the brain hangovers are
inflammation in the brain brain fog is
inflammation in the brain Alzheimer's
and Dementia are prolonged Decades of
inflammation in the brain that leads the
neurofibrillary tangles and Hamid
plaques but the so if we could regularly
take the trash out in our brain um then
that sensation of waking up refreshed
like if you if you're somebody that
tracks your sleep you will find whether
you use an aura or a whoop or your Apple
phone every time your sleep score goes
up what else Rises your recovery Rises
your strain decreases meaning your
ability to take on stress decreases so
you actually see a correlation between
all of these other metrics in
performance just tied directly to sleep
as sleep goes down recovery goes down as
recovery goes down strain goes up you
have less ability to take on stress so
sleep is our superpower so there's five
things that you can do for free that
will dramatically improve your sleep and
just try to focus on these for the next
seven days okay um number one just set a
bedtime and go consistently to bed at
that time our bodies crave routine our
circadian rhythm um and our clock crave
routine so if you're not traveling set
of bedtime 10:30 11:00 and for 7 days go
exactly to bed at that time um if you're
one of those people that ruminates at
night meaning you you spend a lot of
time thinking um take a magnesium
supplement at night um there's a couple
that I like magnesium 3 and8 um there's
one by bio optimizers which they sell
here in the UK called Sleep breakthrough
and magnesium breakthrough these are
magnesium supplements they're not
melatonin a lot of people don't do well
with melatonin will help quiet your mind
um the third thing I would do is I would
do a cont CR shower before bed so I
would actually get in the shower take a
warm shower I would get as hot as it
will go I would step out of that stream
get as cold as it will go and only stand
in that cold water for 30 second this
will shift your state you see most
people carry the state that they're in
into their bed and they can't and it's
that shift change that takes them a long
time to go to sleep if you shift your
state quickly with two or three minute
shower and then get in bed you're
decreasing the amount of time to fall
asleep because you've shifted you've
already changed your state so that uh
shower is important darken the room as
much as you possibly can I mean spend
some time and literally surgically
remove light from your room if you have
a if you have a fire alarm like that
little light right there take a piece of
tape and put it over that that light
that little light like that could make a
difference you'd be shocked the little
amount of candle wattage that it takes
passing through your eyes to raise your
cortisol level cortisol is very
responsive to light um I would get an
eye mask if you have any issue of
darkening the room you know the $6
little soft eye mask I would also um uh
decrease the temperature in the room 68
69 degrees Fahrenheit so we'll convert
that to Celsius then the last thing I
would do is I would do no screen time no
alcohol um on the nights that you really
want to get good sleep and stop eating
two hours before bed once you're in bed
there is a breath work technique called
liquid I mean called natural Xanax which
is very simple it's a visualization and
breath work technique where you take a
six-second inhale in through your
nose you hold for 3 seconds and then you
take a six-second exhale out through
your mouth through an imaginary
straw that's just going to sound hokey
but if you imagine
yourself taking the thoughts from your
head and breathing them down into your
lungs and then breathing them out of
your body so when you breathe in through
your nose
draw all the thoughts of your day down
into your lungs when you breathe out
through your mouth breathe them all out
through your mouth just add this
visualization technique what I'm trying
to do is take you off of the rumination
of thoughts from the day yeah none of
that will cost you a dime if you apply
that sleep routine for the next seven
days you will dramatically improve your
sleep score by day three your sleep
score will be up
28% your average sleep score if I can
improve your sleep score 28% that is
your inherent
superpower because most of the time it's
not the time we're spending in bed we're
spending plenty of time in bed it's the
quality of what's happening when we're
not sleeping or sleeping I'm really
interested in where you see the state of
humanity because there's part of me that
goes all I hear on the news is negative
stories this conversation about our
immunity is at an alltime low we've had
the covid pandemic and depression
anxiety at an all-time high and we're no
longer communicating with each other
we're obsessed with mobile phones we're
more sedentary than we've ever been
before but then at the same time I think
well 30 years ago nobody was talking
about breath work people weren't taking
ice bars we weren't using eight sleep
mattresses and woop bands and we weren't
going on high protein low carbo low
carbohydrate diets and fasting first
thing in the morning and no one had Home
Gyms I mean my parents tell me when they
were growing up in the 60s nobody went
for a run there wasn't gyms and gym
membership right so I don't know whether
we should be fearful about what the
future of human health looks like or
optimistic about it oh my gosh we should
be so optimistic we are about to live
through the greatest revolution in all
of modern medicine if you're alive 5
years from today I believe that you will
easily live to between 120 and 140 and
the reason for that is the entire modern
medical system is about to be
circumvented in the
most incredibly positive way what I mean
by this is that we have the convergence
going on right now of Big Data
artificial intelligence and early
detection so for the first time
voluminous amounts of data hundreds of
trillions of possible outcomes can be
analyzed and an actionable step can be
derived from that we used to say wow if
we could detect cancer at an earlier
point we could save so many lives we can
actually detect cancer before stage one
now we can predict the onset of cancer
because of artificial intelligence so
what's happening is over the next 5
years you're going to see three
centuries of medical advancement happen
in the next 5 years artificial
intelligence and big data is going to
begin when I say circumvent the medical
system no longer will we be able to
study things in isolation and say that
the answer is this chemical this
synthetic or this pharmaceutical right
we won't be able to say oversimplify
human beings and say okay when LDL
cholesterol goes up so does
cardiovascular disease take this
chemical push LDL cholesterol down your
cardiovascular disease goes down because
artificial intelligence and big data
will say well wait a second every time
we do that we affect cell walls cell
membranes hormones vitamin D3 col
calciferol production we actually
increase all cause mortality let's not
do that and the results will be instant
right whoop is a better way to conduct a
sleep study than any University study in
the world has ever conducted you can
take five people stick them in the
University of Miami or Berkeley right
and you you put them in a sterile room
um with a bunch of electrodes on their
head and a bunch of electrodes on their
heart with a two-way mirror some dude
looking at them he comes over speak SEC
and says okay now sleep and we take
those five people or eight people and we
extrapolate that out to society and say
oh this is Delta wave of sleep this is
Theta wave this is this is the best
supplement for you man whoop could do a
sleep study with 60,000 people um in 30
days overnight have a baseline on 60,000
people sleeping in their own bedroom
going to their own job sleeping in their
own bed with their own spouse and that's
accurate data and so now we're going to
be collecting voluminous amounts of
large data and we'll be able to spit it
out in real time to the public we won't
need to go through a 10-year clinical
trial right um so the wheels of progress
have fallen off and they've been
replaced by jet engines and the
regulatory environment is not going to
be able to keep up with this but you
should be able to as a citizen scientist
navigate these Waters fairly easily and
really extend your lifespan so you
optimistic super optimistic I think it's
I'm like I hate sleep and I hate I I
mean I hate not being awake and I hate
freaking vacations because like I I just
I I'm I'm so excited for this that it's
just this is going to be the greatest
time for Humanity over the next five
years love it right time for some quick
fire questions yes of course the three
non-negotiable behaviors that you think
have the biggest impact on our lives
what are the things the three things we
really must do after listening to this
conversation um the three things that we
must do you know I think that um uh
number one is is to be selfish um and I
think
that even the most well-intended
entrepreneurs have a very difficult time
very often putting themselves first and
by that I mean their business comes
first their spouse come first you know
there's there's there's a reason why you
know they they tell mothers to to put
their own oxygen mask on before they
assist their own child it's not it's not
inherently what a mother would do right
they want to help their child before
they help themselves the truth is you're
you're less um of a benefit to yourself
to your community to the world around
you your spouse to your kids to your
co-workers to your partners um if you
are not selfish enough to take care of
your um Temple and and a second
non-negotiable behavior in my opinion
would be um to to practice gratitude and
when I say practice gratitude um I mean
use a time of of prayer or reflection to
be thankful for what you have not to ask
for what you don't um I I lived a very U
inauthentic time of my life for for 20
years as as a researcher in mortality
and all I wanted to do was be wealthy
and but I wasn't in service to humanity
and I wasn't particularly grateful for
anything um and I never achieved any
level of wealth and when I left that
industry 10 years ago and began to focus
on people's
well-being I became enormously wealthy
and now I don't think about wealth I
think about people's well-being and I
think the way that the Universe Works is
that it it it rewards the authenticity
of of action not the action itself and
the last thing is I I would really
engage in
edifying the people around you find
something good to say about your your
peers your competitors your industry
your compatriots because it's it's
astounding how edifying that message
helps Propel your own and how much has
that bothered you as you've had this
quite iic rise to success with some
incredible people that others have seen
it as an opportunity to take pot shots
or bring you down or be critical yeah
you know I I um I don't take it
personally you know what what I find
very odd is that a lot of these people
will profess to be um um anti- [ __ ]
right I want to correct the record you
know I want I want I want the facts to
come out um but you say well how
authentic is that statement because um
if you find something that fits your
narrative and you Propel it without
valid validating it then are you really
concerned about the facts or you just
concerned about the narrative you've
worked with some very famous people here
in the UK we're big fans of David
Beckham as you know how can you optimize
a human being like David Beckham who
spent his whole life at the peak of
physical fitness competing at the at the
top level well you know it's it's it's
it's folks like that that um they still
have that be the best mentality it's
never left them you know maybe their
body is not able to perform at the level
that it was but if you look at what
happens to a lot of these great when
they retire I mean they go on to build
amazing brands in completely unrelated
Industries so he is as iconic to me
because of what he's done outside of
football as he is of what he did inside
of football and people will say well
yeah it's easy when you're famous no
it's not it's actually a lot harder when
you're famous because the Charlotte come
for you right and everybody wants
something from you and so to be able to
actually take your name your likeness
and image and monetize it in a way
that's beneficial in so many different
Industries to me is astounding and so
it's not surprising that he and and
Victoria both and and and their whole
family uh for that matter they care
really deeply about their health they
invest a lot of time a lot of effort a
lot of money in in stay being healthy um
and so I I I admire the greates for that
they they they haven't sort of thrown
into neutral and said we're just going
to ride the fame and the fortune out
here they're they're they're diligent
about it very good yeah what is your
biggest strength what's your greatest
weakness um my biggest strength is that
um I can I think God blessed me with the
ability to take the ultra complicated
and make it simple um and I believe that
my message is for the masses I I really
try not
to sort of sit here and impress people
with how smart I am I I really wanted to
um I don't want to be the ultra woke
biohacker just talking to other Ultra
woke biohackers I want to be um a
messenger for the masses so that a small
amount of
Education can Inspire somebody to make a
change because I realize that you don't
make any impact in the world by
educating people you only make an impact
in the world if that educate
inspires them to change something in
their life love it and the final
question from this amazing conversation
your one goldm rule the one thing you'd
love to leave people thinking about at
the end of this conversation to live a
high performance
life
um wow the one Golden Rule I would say
the golden rule is
consistency right
um develop a
in my opinion for Bio optimization a
morning routine and a sleep routine that
are consistent and that are portable
those are the two things um it should be
free so that it is portable um and it
should be consistent capable being being
consistent and that way it's it's always
with you I think that all of us have
some level of what's called caregiver
syndrome which means that we have a
tendency to put so many other things in
our life
before our own Temple right we don't
filter things before they get to the
temple so we allow our Temple to be the
filter um so that would be my advice I
wasn't ready for that one but that's was
a good one incredible thank you very
much you're welcome brother love that
conversation was amazing I had a great
time
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