World No.1 Biohacker: The Fastest Way To Burn Fat, Build Muscle & Live Longer

Summary

In 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

00:00

💪 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.

05:01

🌱 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.

10:02

🧊 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.

15:03

🌞 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.

20:04

🏃‍♂️ 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.

25:05

🧠 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.

30:07

💪 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.

35:07

🛌 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.

40:09

🚀 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.

Keywords

💡Amino Acids

Amino acids are organic compounds that are the building blocks of proteins. In the context of the video, essential amino acids are highlighted as crucial for human health but cannot be produced by the body and must be obtained through diet or supplementation. The script emphasizes the importance of these for high-performance individuals, such as athletes.

💡Omega-3 Fatty Acids

Omega-3 fatty acids are a type of polyunsaturated fat that is essential for human health. The video discusses the importance of omega-3 for brain health and general well-being, mentioning that many people are deficient in these nutrients, which can be supplemented through fish oil or plant-based sources like flaxseed oil.

💡Minerals

Minerals are inorganic substances required in small quantities by the body for various functions. The script mentions 91 essential minerals, emphasizing their importance for overall health and the idea that a simple mineral salt can serve as an effective supplement, especially when lacking in a balanced diet.

💡Hormesis

Hormesis refers to the concept where a beneficial effect results from a low dose of a harmful substance or stressor. In the video, it is discussed how the body can actually strengthen and improve from controlled stress, such as cold water immersion, which is contrary to the common belief that stress is always negative.

💡Cold Shock Proteins

Cold shock proteins are a class of proteins that are released in response to cold exposure. The script explains their role in improving insulin sensitivity, reducing free radical oxidation, and enhancing protein synthesis, which is vital for muscle repair and overall health.

💡Brown Fat

Brown fat, or brown adipose tissue, is a type of fat that generates heat by burning calories. In the context of the video, it is mentioned that cold exposure can activate brown fat, which aids in thermoregulation and potentially contributes to fat loss by converting calories into heat.

💡Mitochondria

Mitochondria are organelles found in eukaryotic cells that produce energy in the form of ATP. The script discusses the importance of mitochondria in cellular energy production and how their function is directly related to the availability of oxygen, linking their health to the prevention of disease and aging.

💡Homosysteine

Homosysteine is an amino acid that, when present in high levels, can be harmful and is associated with cardiovascular disease. The video explains how genetic mutations can affect the metabolism of homosysteine, leading to potential health issues that can be mitigated through proper nutrition and supplementation.

💡Breathwork

Breathwork is a technique or practice of controlling and directing one's breathing to induce various physiological and psychological effects. The script describes a specific breathwork technique by Wim Hof, which is said to improve mood, circulation, and immune function, and potentially increase oxygen uptake.

💡Glycemic Control

Glycemic control refers to the ability of an individual's body to regulate blood sugar levels. The video mentions that maintaining proper glycemic control is crucial for overall health and that imbalances can be linked to hormonal disruptions and other health issues.

💡Sleep Hygiene

Sleep hygiene encompasses the practices and habits that are conducive to sleeping well on a regular basis. The script discusses the importance of establishing a sleep routine and making sleep a priority to improve sleep quality, which is essential for recovery, stress reduction, and overall health.

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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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