Dr Andy Galpin On Recovery Modalities Performance Anchors and Hidden Stressors T
00:00If you're biohacking hopping, which is If you're biohacking hopping, which is like every month you're doing something like every month you're doing something like every month you're doing something new, your physiology has no possible way new, your physiology has no possible way new, your physiology has no possible way of understanding what's going on. And so of understanding what's going on. And so of understanding what's going on. And so it's never going to get settled. So it's never going to get settled. So it's never going to get settled. So fewer interventions, less frequently, fewer interventions, less frequently, fewer interventions, less frequently, and I almost guarantee you, you'll get and I almost guarantee you, you'll get and I almost guarantee you, you'll get better results. Especially when you get better results. Especially when you get better results. Especially when you get to health expos like this and you start to health expos like this and you start to health expos like this and you start googling around about supplementation, googling around about supplementation, googling around about supplementation, about diet, and all about recovery. Can about diet, and all about recovery. Can about diet, and all about recovery. Can we just touch on cold plunging? we just touch on cold plunging? we just touch on cold plunging? >> When we get into this cold plunge idea, >> When we get into this cold plunge idea, >> When we get into this cold plunge idea, what we have to walk away from are what we have to walk away from are what we have to walk away from are things like, "Oh, this is what I do to things like, "Oh, this is what I do to things like, "Oh, this is what I do to help my fat loss." That's when we start help my fat loss." That's when we start help my fat loss." That's when we start getting in the realm of you don't getting in the realm of you don't getting in the realm of you don't understand the mechanism. You don't understand the mechanism. You don't understand the mechanism. You don't understand what's really going on. understand what's really going on. understand what's really going on. >> Sauna >> Sauna >> Sauna >> getting hot is a great way to simulate >> getting hot is a great way to simulate >> getting hot is a great way to simulate exercise. But be really clear here. exercise. But be really clear here. exercise. But be really clear here. Saunas are not an exchange for exercise. Saunas are not an exchange for exercise. Saunas are not an exchange for exercise. >> Red light therapy. >> Red light therapy. >> Red light therapy. >> This is an area that I have changed my >> This is an area that I have changed my >> This is an area that I have changed my mind on like very much so. I could make mind on like very much so. I could make mind on like very much so. I could make a case for any modality you possibly a case for any modality you possibly a case for any modality you possibly have here. The question is, is that the have here. The question is, is that the have here. The question is, is that the most important thing you should be most important thing you should be most important thing you should be doing? Are you using it properly? And doing? Are you using it properly? And doing? Are you using it properly? And you as a consumer or coach, are you you as a consumer or coach, are you you as a consumer or coach, are you providing realistic expectations? What providing realistic expectations? What providing realistic expectations? What I'm hope I'm highlighting is there's I'm hope I'm highlighting is there's I'm hope I'm highlighting is there's pros and cons to all of it. It all comes
01:00pros and cons to all of it. It all comes pros and cons to all of it. It all comes down to why you're using it. Is it down to why you're using it. Is it down to why you're using it. Is it working for you? If you feel good, you working for you? If you feel good, you working for you? If you feel good, you feel good. You're doing a positive feel good. You're doing a positive feel good. You're doing a positive health habit that has a slight potential health habit that has a slight potential health habit that has a slight potential to reduce soreness. This is a net win to reduce soreness. This is a net win to reduce soreness. This is a net win all over in the world of recovery. What all over in the world of recovery. What all over in the world of recovery. What are some musthaves? The only ones that I are some musthaves? The only ones that I are some musthaves? The only ones that I say are absolutely, you know, quote say are absolutely, you know, quote say are absolutely, you know, quote unquote necessary. Ultimate Human. >> Hey guys, welcome back to the Ultimate >> Hey guys, welcome back to the Ultimate Human podcast. I'm your host, human Human podcast. I'm your host, human Human podcast. I'm your host, human biologist Gary Brea, where we go down biologist Gary Brea, where we go down biologist Gary Brea, where we go down the road of everything anti-aging, the road of everything anti-aging, the road of everything anti-aging, biohacking, longevity, and everything in biohacking, longevity, and everything in biohacking, longevity, and everything in between. And today, we're coming to you between. And today, we're coming to you between. And today, we're coming to you live from the Health Expo in London, UK. >> Yeah. Awesome. Awesome. Yeah.
02:00[Applause] [Applause] Yes. Okay. Thank you all for coming. Yes. Okay. Thank you all for coming. Yes. Okay. Thank you all for coming. Guys, I'm so excited to be sitting down Guys, I'm so excited to be sitting down Guys, I'm so excited to be sitting down with Dr. Andy Galpin. He is an absolute with Dr. Andy Galpin. He is an absolute with Dr. Andy Galpin. He is an absolute encyclopedia of knowledge. I was talking encyclopedia of knowledge. I was talking encyclopedia of knowledge. I was talking to him backstage. He did a 21 hours of to him backstage. He did a 21 hours of to him backstage. He did a 21 hours of podcasting with do uh Dr. Andrew podcasting with do uh Dr. Andrew podcasting with do uh Dr. Andrew Huberman. So, this is going to be 21 Huberman. So, this is going to be 21 Huberman. So, this is going to be 21 hours. Um, and then at the end there'll hours. Um, and then at the end there'll hours. Um, and then at the end there'll be a short Q&A. Um, so sometime around be a short Q&A. Um, so sometime around be a short Q&A. Um, so sometime around Tuesday, we'll get to everybody's Tuesday, we'll get to everybody's Tuesday, we'll get to everybody's questions. Uh, questions. Uh, questions. Uh, >> so fired up. >> so fired up. >> so fired up. >> Joking. >> Joking. >> Joking. >> And I'm actually not joking about the >> And I'm actually not joking about the >> And I'm actually not joking about the 21-hour podcast with uh Andrew Humeman. 21-hour podcast with uh Andrew Humeman. 21-hour podcast with uh Andrew Humeman. Um, so Dr. Galpin is an expert in all Um, so Dr. Galpin is an expert in all Um, so Dr. Galpin is an expert in all things human performance. You know, things human performance. You know, things human performance. You know, exercise, performance, nutrition. He's exercise, performance, nutrition. He's exercise, performance, nutrition. He's worked with some of the top athletes in worked with some of the top athletes in worked with some of the top athletes in the world, Olympic athletes, the Major the world, Olympic athletes, the Major the world, Olympic athletes, the Major League Baseball, you know, the National League Baseball, you know, the National League Baseball, you know, the National Hockey League. I mean, you name it. He's Hockey League. I mean, you name it. He's Hockey League. I mean, you name it. He's an absolute wealth of knowledge. So, an absolute wealth of knowledge. So, an absolute wealth of knowledge. So, what we've done is we've consolidated a what we've done is we've consolidated a what we've done is we've consolidated a lot of the most frequently asked lot of the most frequently asked lot of the most frequently asked questions. I've got a lot of questions questions. I've got a lot of questions questions. I've got a lot of questions myself as a human biologist. So, we've
03:00myself as a human biologist. So, we've myself as a human biologist. So, we've taken questions from our audience and taken questions from our audience and taken questions from our audience and we're going to feed them to Dr. Galpin we're going to feed them to Dr. Galpin we're going to feed them to Dr. Galpin today. So, this should be an amazing today. So, this should be an amazing today. So, this should be an amazing amazing journey. So, welcome to the amazing journey. So, welcome to the amazing journey. So, welcome to the Ultimate Human Podcast, my about time, Ultimate Human Podcast, my about time, Ultimate Human Podcast, my about time, man. man. man. >> Yeah. Very, very excited for this. You >> Yeah. Very, very excited for this. You >> Yeah. Very, very excited for this. You know there's there's there I think you know there's there's there I think you know there's there's there I think you know especially when you get to health know especially when you get to health know especially when you get to health expose like this and you know you get on expose like this and you know you get on expose like this and you know you get on Google you start googling around about Google you start googling around about Google you start googling around about supplementation about diet about supplementation about diet about supplementation about diet about lifestyle about sleep and all about lifestyle about sleep and all about lifestyle about sleep and all about recovery and then once you get on the recovery and then once you get on the recovery and then once you get on the recovery bandwagon there's everything recovery bandwagon there's everything recovery bandwagon there's everything from compression gear to ice bathing to from compression gear to ice bathing to from compression gear to ice bathing to saunas you know to red light therapy to saunas you know to red light therapy to saunas you know to red light therapy to hyperarics I mean you name it you can go hyperarics I mean you name it you can go hyperarics I mean you name it you can go down that road and interestingly you down that road and interestingly you down that road and interestingly you know he opened some of his uh talks by know he opened some of his uh talks by know he opened some of his uh talks by showing the 400 things that he does showing the 400 things that he does showing the 400 things that he does every day as a joke to say you can every day as a joke to say you can every day as a joke to say you can really get paralysis of analysis. And so really get paralysis of analysis. And so really get paralysis of analysis. And so I'd really like to open up the I'd really like to open up the I'd really like to open up the discussion not talking about performance discussion not talking about performance discussion not talking about performance per se, but talking about recovery per se, but talking about recovery per se, but talking about recovery because the world of recovery I think is
04:00because the world of recovery I think is because the world of recovery I think is where the biohacking world has really where the biohacking world has really where the biohacking world has really come into play. I think we've got our come into play. I think we've got our come into play. I think we've got our nutrition pretty dialed in. I mean nutrition pretty dialed in. I mean nutrition pretty dialed in. I mean there's been decades of research on there's been decades of research on there's been decades of research on nutrition, but the whole biohacking nutrition, but the whole biohacking nutrition, but the whole biohacking world is relatively new. And so in the world is relatively new. And so in the world is relatively new. And so in the world of recovery, what are some world of recovery, what are some world of recovery, what are some musthaves? musthaves? musthaves? Yeah, I think that the best way to think Yeah, I think that the best way to think Yeah, I think that the best way to think about recovery or really any modality, about recovery or really any modality, about recovery or really any modality, whether you walk away from this weekend whether you walk away from this weekend whether you walk away from this weekend for those of you here or you're for those of you here or you're for those of you here or you're listening at home in the podcast, if you listening at home in the podcast, if you listening at home in the podcast, if you leave here and go home with a list of 14 leave here and go home with a list of 14 leave here and go home with a list of 14 different things to do and 12 new different things to do and 12 new different things to do and 12 new products, you've messed the whole thing products, you've messed the whole thing products, you've messed the whole thing up. up. up. >> That's never going to get you recovery. >> That's never going to get you recovery. >> That's never going to get you recovery. In fact, I'll show you some data later In fact, I'll show you some data later In fact, I'll show you some data later today that's going to be pretty today that's going to be pretty today that's going to be pretty convincing the fact that it's probably convincing the fact that it's probably convincing the fact that it's probably going to make things a lot worse. You going to make things a lot worse. You going to make things a lot worse. You should approach this podcast. You should should approach this podcast. You should should approach this podcast. You should approach social media or any book you approach social media or any book you approach social media or any book you read as trying to identify what is the read as trying to identify what is the read as trying to identify what is the specific piece of information that I can specific piece of information that I can specific piece of information that I can use to solve a specific problem. And if use to solve a specific problem. And if use to solve a specific problem. And if you can't answer that, then the reality you can't answer that, then the reality you can't answer that, then the reality of it is you probably fold and walk away of it is you probably fold and walk away of it is you probably fold and walk away from that modality. We were talking
05:00from that modality. We were talking from that modality. We were talking backstage. I can point any product out backstage. I can point any product out backstage. I can point any product out in this entire exhibition and probably in this entire exhibition and probably in this entire exhibition and probably show you either direct human evidence on show you either direct human evidence on show you either direct human evidence on it or maybe even indirect or it or maybe even indirect or it or maybe even indirect or plausibility. I can make a case for plausibility. I can make a case for plausibility. I can make a case for anything you've ever seen here. And this anything you've ever seen here. And this anything you've ever seen here. And this happens. This is a reality when people happens. This is a reality when people happens. This is a reality when people come to me in our coaching practice. come to me in our coaching practice. come to me in our coaching practice. They've done the thing. They got all the They've done the thing. They got all the They've done the thing. They got all the stuff. And the number one question we stuff. And the number one question we stuff. And the number one question we get is, "How do I blend it all? How do I get is, "How do I blend it all? How do I get is, "How do I blend it all? How do I put it together?" Right? Not all of us put it together?" Right? Not all of us put it together?" Right? Not all of us are 28-year-old biohackers with no are 28-year-old biohackers with no are 28-year-old biohackers with no family. Right? I have some limitations family. Right? I have some limitations family. Right? I have some limitations in my schedule. I have to go to work. I in my schedule. I have to go to work. I in my schedule. I have to go to work. I have kids. Like I have all these things. have kids. Like I have all these things. have kids. Like I have all these things. So in terms of recovery, the direct So in terms of recovery, the direct So in terms of recovery, the direct answer is you want to find what we call answer is you want to find what we call answer is you want to find what we call performance anchors. So a performance performance anchors. So a performance performance anchors. So a performance anchor is the single biggest thing that anchor is the single biggest thing that anchor is the single biggest thing that is limiting your recovery. This could is limiting your recovery. This could is limiting your recovery. This could range. Maybe it is excessive training. range. Maybe it is excessive training. range. Maybe it is excessive training. Maybe it is poor nutrition. Maybe it's Maybe it is poor nutrition. Maybe it's Maybe it is poor nutrition. Maybe it's what we call visible stressors. Things what we call visible stressors. Things what we call visible stressors. Things you know, see, and feel are stupid and you know, see, and feel are stupid and you know, see, and feel are stupid and wrong, right? You're drinking alcohol wrong, right? You're drinking alcohol wrong, right? You're drinking alcohol excessively. Like you're doing all the excessively. Like you're doing all the excessively. Like you're doing all the stuff all of you already know about. But stuff all of you already know about. But stuff all of you already know about. But what you're really searching for are
06:00what you're really searching for are what you're really searching for are what are called hidden stressors. So what are called hidden stressors. So what are called hidden stressors. So these are things that are adding or these are things that are adding or these are things that are adding or exceeding your overall alastic load, exceeding your overall alastic load, exceeding your overall alastic load, which is a like fancy science way of which is a like fancy science way of which is a like fancy science way of saying like total stress bucket. saying like total stress bucket. saying like total stress bucket. >> Mhm. But you don't necessarily know, >> Mhm. But you don't necessarily know, >> Mhm. But you don't necessarily know, see, or feel them. And so when you're see, or feel them. And so when you're see, or feel them. And so when you're choosing your recovery modality, it is choosing your recovery modality, it is choosing your recovery modality, it is specific and precise to that exact specific and precise to that exact specific and precise to that exact anchor. And I can give you some examples anchor. And I can give you some examples anchor. And I can give you some examples to make this a little bit more tangible, to make this a little bit more tangible, to make this a little bit more tangible, but I could walk you through a really but I could walk you through a really but I could walk you through a really good reason to use cold plunges. And I good reason to use cold plunges. And I good reason to use cold plunges. And I could walk you through and maybe we'll could walk you through and maybe we'll could walk you through and maybe we'll do this a little bit later, a bunch of do this a little bit later, a bunch of do this a little bit later, a bunch of reasons why you would never want to use reasons why you would never want to use reasons why you would never want to use cold plunges. We take them away from cold plunges. We take them away from cold plunges. We take them away from people constantly. You can't pick a people constantly. You can't pick a people constantly. You can't pick a supplement on the shelf here that I supplement on the shelf here that I supplement on the shelf here that I haven't used positively and one I haven't used positively and one I haven't used positively and one I haven't taken away from people. And so haven't taken away from people. And so haven't taken away from people. And so the reality of it is again, what problem the reality of it is again, what problem the reality of it is again, what problem am I solving? What specific information am I solving? What specific information am I solving? What specific information or data do I have that I need to solve or data do I have that I need to solve or data do I have that I need to solve that problem? Should solve that problem? that problem? Should solve that problem? that problem? Should solve that problem? And then try one thing at a time. So, And then try one thing at a time. So, And then try one thing at a time. So, I'm happy to go into like individual I'm happy to go into like individual I'm happy to go into like individual details for any of these modalities if details for any of these modalities if details for any of these modalities if you want, but conceptually that's how you want, but conceptually that's how you want, but conceptually that's how you should approach the process. If
07:00you should approach the process. If you should approach the process. If you're adding four to five to six you're adding four to five to six you're adding four to five to six different things, if you're biohacking different things, if you're biohacking different things, if you're biohacking hopping, which is like every month hopping, which is like every month hopping, which is like every month you're doing something new, your you're doing something new, your you're doing something new, your physiology has no possible way of physiology has no possible way of physiology has no possible way of understanding what's going on. And so, understanding what's going on. And so, understanding what's going on. And so, it's never going to get settled. It's it's never going to get settled. It's it's never going to get settled. It's never going to get into a place of never going to get into a place of never going to get into a place of saying, "Okay, we can understand this saying, "Okay, we can understand this saying, "Okay, we can understand this homeostatic stress. We can now figure homeostatic stress. We can now figure homeostatic stress. We can now figure out how to adapt and overcome." So, out how to adapt and overcome." So, out how to adapt and overcome." So, fewer interventions, less frequently, fewer interventions, less frequently, and I almost guarantee you you'll get and I almost guarantee you you'll get and I almost guarantee you you'll get better results. better results. better results. >> That's a great answer. Um, you know, we >> That's a great answer. Um, you know, we >> That's a great answer. Um, you know, we we have to touch on cold plunging we have to touch on cold plunging we have to touch on cold plunging because that I call that my drug of because that I call that my drug of because that I call that my drug of choice. Please don't take it away from choice. Please don't take it away from choice. Please don't take it away from me in front of this whole audience. And me in front of this whole audience. And me in front of this whole audience. And I've got four of them back there. But, I've got four of them back there. But, I've got four of them back there. But, you know, I I call it my drug of choice you know, I I call it my drug of choice you know, I I call it my drug of choice because nothing makes me feel better for because nothing makes me feel better for because nothing makes me feel better for longer. And, uh, you know, when I miss longer. And, uh, you know, when I miss longer. And, uh, you know, when I miss it in the mornings, I feel it. Um, when it in the mornings, I feel it. Um, when it in the mornings, I feel it. Um, when I do it in the mornings, I it translates I do it in the mornings, I it translates I do it in the mornings, I it translates through through my entire day. And my through through my entire day. And my through through my entire day. And my cold bunch routine is, you know, in the cold bunch routine is, you know, in the cold bunch routine is, you know, in the morning, fresh out of bed. I always do morning, fresh out of bed. I always do morning, fresh out of bed. I always do it prior to exercise and I'd never do it it prior to exercise and I'd never do it it prior to exercise and I'd never do it after exercise, especially after weight after exercise, especially after weight after exercise, especially after weight training. Can we just touch on cold
08:00training. Can we just touch on cold training. Can we just touch on cold plunging sauna red light therapy? plunging sauna red light therapy? plunging sauna red light therapy? >> Yeah, let's do we'll just go in that >> Yeah, let's do we'll just go in that >> Yeah, let's do we'll just go in that order. order. order. >> Yeah. >> Yeah. >> Cold. And again, please don't take cold >> Cold. And again, please don't take cold >> Cold. And again, please don't take cold plunging away from me. plunging away from me. plunging away from me. >> Yeah. It's one of the worst recovery >> Yeah. It's one of the worst recovery >> Yeah. It's one of the worst recovery practices you could ever do. practices you could ever do. practices you could ever do. Uh it it's the most amount of misin No, Uh it it's the most amount of misin No, Uh it it's the most amount of misin No, I'm just kidding. Okay, great. So when I'm just kidding. Okay, great. So when I'm just kidding. Okay, great. So when we think about conceptually what's we think about conceptually what's we think about conceptually what's happening, we're going to be in what do happening, we're going to be in what do happening, we're going to be in what do you typically uh temperature- wise do? you typically uh temperature- wise do? you typically uh temperature- wise do? >> 52 degrees, 3 minutes minimum, 6 minutes >> 52 degrees, 3 minutes minimum, 6 minutes >> 52 degrees, 3 minutes minimum, 6 minutes maximum. maximum. maximum. >> So you're you're doing a pretty warm one >> So you're you're doing a pretty warm one >> So you're you're doing a pretty warm one that generally when we started doing that generally when we started doing that generally when we started doing cold plunges probably 15 years ago, like cold plunges probably 15 years ago, like cold plunges probably 15 years ago, like really routinely, and we started really routinely, and we started really routinely, and we started implementing it, we're going to spend implementing it, we're going to spend implementing it, we're going to spend most of our time sub 34 degrees, most of our time sub 34 degrees, most of our time sub 34 degrees, >> right? So like you're in floating ice >> right? So like you're in floating ice >> right? So like you're in floating ice chunks. You don't have to do that. Do chunks. You don't have to do that. Do chunks. You don't have to do that. Do whatever you want. But we've whatever you want. But we've whatever you want. But we've experimented with longer duration, 10 to experimented with longer duration, 10 to experimented with longer duration, 10 to 15 minutes, 20 minutes in the 50 to 15 minutes, 20 minutes in the 50 to 15 minutes, 20 minutes in the 50 to 60°ree range. We've done really cold 60°ree range. We've done really cold 60°ree range. We've done really cold stuff. What's happening the second? Have stuff. What's happening the second? Have stuff. What's happening the second? Have any of you here been in the cold plunge any of you here been in the cold plunge any of you here been in the cold plunge this weekend? All right. So, by the way, this weekend? All right. So, by the way, this weekend? All right. So, by the way, if you get in that cold plunge, you're if you get in that cold plunge, you're if you get in that cold plunge, you're entered to win one of those cold entered to win one of those cold entered to win one of those cold plunges, just so you know. So, I'm plunges, just so you know. So, I'm plunges, just so you know. So, I'm giving them away while we're here. We're
09:00giving them away while we're here. We're giving them away while we're here. We're not taking those back to the US. I gave not taking those back to the US. I gave not taking those back to the US. I gave one away yesterday. I'm giving two away one away yesterday. I'm giving two away one away yesterday. I'm giving two away today. So, if you go back there and today. So, if you go back there and today. So, if you go back there and you're brave enough and we have I keep you're brave enough and we have I keep you're brave enough and we have I keep wanting to say onesies for women. wanting to say onesies for women. wanting to say onesies for women. Onesies are for babies, right? Onesies are for babies, right? Onesies are for babies, right? No, my wife wears a onesie all the time. No, my wife wears a onesie all the time. No, my wife wears a onesie all the time. It's horrific. It's horrific. It's horrific. >> Okay, we have one pieces for women. >> Okay, we have one pieces for women. >> Okay, we have one pieces for women. >> Do not support that. Hi. Do not I know >> Do not support that. Hi. Do not I know >> Do not support that. Hi. Do not I know what you're going to say. what you're going to say. what you're going to say. >> Guaranteed. Yeah. >> Guaranteed. Yeah. >> Guaranteed. Yeah. >> Church it up a little bit. This is a >> Church it up a little bit. This is a >> Church it up a little bit. This is a public broadcast. public broadcast. public broadcast. >> Yeah. >> Yeah. >> Um Okay. So, when you get in that thing, >> Um Okay. So, when you get in that thing, >> Um Okay. So, when you get in that thing, you're going to feel it immediately. you're going to feel it immediately. you're going to feel it immediately. You're going to see ventilation go up. You're going to see ventilation go up. You're going to see ventilation go up. You're going to see a whole host of You're going to see a whole host of You're going to see a whole host of sympathetic responses. In fact, if you sympathetic responses. In fact, if you sympathetic responses. In fact, if you look at things like heart rate look at things like heart rate look at things like heart rate variability, HRV, you walk into that variability, HRV, you walk into that variability, HRV, you walk into that coal plunge, if you walk out, your HRV coal plunge, if you walk out, your HRV coal plunge, if you walk out, your HRV is going to massively drop. is going to massively drop. is going to massively drop. This is great, right? Meaning you're This is great, right? Meaning you're This is great, right? Meaning you're going to move into sympathetic drive. If going to move into sympathetic drive. If going to move into sympathetic drive. If you look at that though, 30, 60, 90 up you look at that though, 30, 60, 90 up you look at that though, 30, 60, 90 up to usually 180 minutes plus, you will to usually 180 minutes plus, you will to usually 180 minutes plus, you will see a continual rise in your HRB and see a continual rise in your HRB and see a continual rise in your HRB and you'll often see it double or triple in you'll often see it double or triple in you'll often see it double or triple in in some hyperresponders. So, what you're in some hyperresponders. So, what you're in some hyperresponders. So, what you're seeing there is a compensatory response,
10:00seeing there is a compensatory response, seeing there is a compensatory response, right? This is again another uh hormetic right? This is again another uh hormetic right? This is again another uh hormetic stressor, which is to say you get a huge stressor, which is to say you get a huge stressor, which is to say you get a huge adrenaline shot if you want to think adrenaline shot if you want to think adrenaline shot if you want to think about it that way. Now, cold plunging about it that way. Now, cold plunging about it that way. Now, cold plunging actually doesn't make your cortisol rise actually doesn't make your cortisol rise actually doesn't make your cortisol rise nearly as much as people think. It's not nearly as much as people think. It's not nearly as much as people think. It's not that big of a deal. The biggest impact that big of a deal. The biggest impact that big of a deal. The biggest impact you're going to see there is adrenaline. you're going to see there is adrenaline. you're going to see there is adrenaline. When we get into this cold plunge idea, When we get into this cold plunge idea, When we get into this cold plunge idea, what we have to walk away from are things like, "Oh, this is what I do to help my fat loss." help my fat loss." help my fat loss." That's when we start getting in the That's when we start getting in the That's when we start getting in the realm of you don't understand the realm of you don't understand the realm of you don't understand the mechanism. You don't understand what's mechanism. You don't understand what's mechanism. You don't understand what's really going on. Oh, cortisol. Again, really going on. Oh, cortisol. Again, really going on. Oh, cortisol. Again, you're not really understanding. It is a you're not really understanding. It is a you're not really understanding. It is a very clear thing you can use to wake up. very clear thing you can use to wake up. very clear thing you can use to wake up. You use it in the mornings. You feel You use it in the mornings. You feel You use it in the mornings. You feel great. Feel more 100%. I'm in. Where great. Feel more 100%. I'm in. Where great. Feel more 100%. I'm in. Where we're going to take it away are things we're going to take it away are things we're going to take it away are things like you mentioned post exercise. If like you mentioned post exercise. If like you mentioned post exercise. If we're trying to go muscle mass, fine. We we're trying to go muscle mass, fine. We we're trying to go muscle mass, fine. We use it all the time post exercise in our use it all the time post exercise in our use it all the time post exercise in our athletes. athletes. athletes. >> Rarely are we in phases when we're >> Rarely are we in phases when we're >> Rarely are we in phases when we're trying to maximize muscle growth in trying to maximize muscle growth in trying to maximize muscle growth in competitive athletes. We're often using competitive athletes. We're often using competitive athletes. We're often using it postgame where we actually have to it postgame where we actually have to it postgame where we actually have to turn around and play in a couple of turn around and play in a couple of turn around and play in a couple of days. We have to go back. We've got a
11:00days. We have to go back. We've got a days. We have to go back. We've got a game in five days, we got a game the game in five days, we got a game the game in five days, we got a game the next day. And we're in a phase of that next day. And we're in a phase of that next day. And we're in a phase of that year where we're maximizing recovery. year where we're maximizing recovery. year where we're maximizing recovery. And if we lose the muscle, we don't even And if we lose the muscle, we don't even And if we lose the muscle, we don't even necessarily care. What I'm hope I'm necessarily care. What I'm hope I'm necessarily care. What I'm hope I'm highlighting is there's pros and cons to highlighting is there's pros and cons to highlighting is there's pros and cons to all of it. It all comes down to why all of it. It all comes down to why all of it. It all comes down to why you're using it, you're using it, you're using it, >> what you think the adaptation is going >> what you think the adaptation is going >> what you think the adaptation is going to be, and are you matched up with that, to be, and are you matched up with that, to be, and are you matched up with that, right? So, is the response you're right? So, is the response you're right? So, is the response you're looking for actually going to happen? looking for actually going to happen? looking for actually going to happen? And then are you using it appropriately? And then are you using it appropriately? And then are you using it appropriately? So, some inappropriate responses that we So, some inappropriate responses that we So, some inappropriate responses that we see um some reasons we like tend to take see um some reasons we like tend to take see um some reasons we like tend to take it away from people is when we're doing it away from people is when we're doing it away from people is when we're doing stuff like that and then we're seeing stuff like that and then we're seeing stuff like that and then we're seeing issues with sleep onset or we're seeing issues with sleep onset or we're seeing issues with sleep onset or we're seeing issues otherwise because they actually issues otherwise because they actually issues otherwise because they actually had way too much of a sympathetic drive. had way too much of a sympathetic drive. had way too much of a sympathetic drive. They maybe had a post cold They maybe had a post cold They maybe had a post cold parasympathetic response but that was parasympathetic response but that was parasympathetic response but that was exaggerated. exaggerated. exaggerated. >> It doesn't happen in everyone. It's 15 >> It doesn't happen in everyone. It's 15 >> It doesn't happen in everyone. It's 15 or 20% of the people. So, the most most or 20% of the people. So, the most most or 20% of the people. So, the most most likely you're using in the morning, likely you're using in the morning, likely you're using in the morning, you're 10 or 12 hours away from sleep. you're 10 or 12 hours away from sleep. you're 10 or 12 hours away from sleep. you should be just fine. I'm throwing you should be just fine. I'm throwing you should be just fine. I'm throwing that out there as saying, think about that out there as saying, think about that out there as saying, think about that. Pay attention. You start cold that. Pay attention. You start cold that. Pay attention. You start cold plunging and then all of a sudden
12:00plunging and then all of a sudden plunging and then all of a sudden randomly your sleep goes to to trash. randomly your sleep goes to to trash. randomly your sleep goes to to trash. Maybe you're not a good candidate for Maybe you're not a good candidate for Maybe you're not a good candidate for it. Maybe it's too cold. Maybe you it. Maybe it's too cold. Maybe you it. Maybe it's too cold. Maybe you should do it warmer, longer duration. should do it warmer, longer duration. should do it warmer, longer duration. You could tinker with it. But that is You could tinker with it. But that is You could tinker with it. But that is and I'm I'm really lingering on cold and I'm I'm really lingering on cold and I'm I'm really lingering on cold here just as a way to explain to you how here just as a way to explain to you how here just as a way to explain to you how any of these modalities, we can do any of these modalities, we can do any of these modalities, we can do sonics, we can do red light. Is it sonics, we can do red light. Is it sonics, we can do red light. Is it working for you? working for you? working for you? >> Really pay attention. Categorically, >> Really pay attention. Categorically, >> Really pay attention. Categorically, I like it. Individually, I may hate it. I like it. Individually, I may hate it. I like it. Individually, I may hate it. I may love it. Or somewhere in between. I may love it. Or somewhere in between. I may love it. Or somewhere in between. >> One of my favorite biohacks outside of >> One of my favorite biohacks outside of >> One of my favorite biohacks outside of breath work by far is mineral salts. breath work by far is mineral salts. breath work by far is mineral salts. Baja Gold Sea salt. It's got all of the Baja Gold Sea salt. It's got all of the Baja Gold Sea salt. It's got all of the trace minerals that the body needs. You trace minerals that the body needs. You trace minerals that the body needs. You know, most of us are not just protein know, most of us are not just protein know, most of us are not just protein deficient, meaning amino acid deficient deficient, meaning amino acid deficient deficient, meaning amino acid deficient or fatty acid deficient. We are mineral or fatty acid deficient. We are mineral or fatty acid deficient. We are mineral deficient. So, a/4 teaspoon of this in deficient. So, a/4 teaspoon of this in deficient. So, a/4 teaspoon of this in water first thing in the morning will water first thing in the morning will water first thing in the morning will make sure that you get all of the make sure that you get all of the make sure that you get all of the essential minerals that you need. It essential minerals that you need. It essential minerals that you need. It tastes amazing. In fact, I made a steak tastes amazing. In fact, I made a steak tastes amazing. In fact, I made a steak today. I actually made a grass-fed steak today. I actually made a grass-fed steak today. I actually made a grass-fed steak with grass-fed butter and I put just with grass-fed butter and I put just with grass-fed butter and I put just mushrooms and a little bit of rosemary mushrooms and a little bit of rosemary mushrooms and a little bit of rosemary and I sprinkled Baja Gold sea salt all
13:00and I sprinkled Baja Gold sea salt all and I sprinkled Baja Gold sea salt all over the top. Try it. It'll be your new over the top. Try it. It'll be your new over the top. Try it. It'll be your new favorite for cooking, too. It's the favorite for cooking, too. It's the favorite for cooking, too. It's the cheapest and one of my favorite cheapest and one of my favorite cheapest and one of my favorite biohacks. I don't know, a 15 or $20 bag biohacks. I don't know, a 15 or $20 bag biohacks. I don't know, a 15 or $20 bag of this will probably last you 5 years. of this will probably last you 5 years. of this will probably last you 5 years. This is literally the world's best This is literally the world's best This is literally the world's best biohacking secret. biohacking secret. biohacking secret. >> Now, let's get back to the Ultimate >> Now, let's get back to the Ultimate >> Now, let's get back to the Ultimate Human podcast. Human podcast. Human podcast. >> Okay, that makes a lot of sense. And, >> Okay, that makes a lot of sense. And, >> Okay, that makes a lot of sense. And, you know, sauna, I think there's there you know, sauna, I think there's there you know, sauna, I think there's there there's so much data. We have so much there's so much data. We have so much there's so much data. We have so much data, centuries of data literally on on data, centuries of data literally on on data, centuries of data literally on on on dry sauna. I think the I think the on dry sauna. I think the I think the on dry sauna. I think the I think the science is clear science is clear science is clear >> relative to its impact on all cause >> relative to its impact on all cause >> relative to its impact on all cause mortality mortality mortality >> um and a reduction or extension of of >> um and a reduction or extension of of >> um and a reduction or extension of of all cause mortality, you know, but all cause mortality, you know, but all cause mortality, you know, but mainly because of its ability to mainly because of its ability to mainly because of its ability to detoxify the body. And for those of you detoxify the body. And for those of you detoxify the body. And for those of you that are regularly doing sauna session that are regularly doing sauna session that are regularly doing sauna session sauna sessions, you know, you know that sauna sessions, you know, you know that sauna sessions, you know, you know that you're improving the lymphatic flow. We you're improving the lymphatic flow. We you're improving the lymphatic flow. We actually do use our skin as a secondary actually do use our skin as a secondary actually do use our skin as a secondary route of waste elimination. I feel route of waste elimination. I feel route of waste elimination. I feel amazing when I've done it. I actually uh amazing when I've done it. I actually uh amazing when I've done it. I actually uh accidentally got heavy metal poisoning accidentally got heavy metal poisoning accidentally got heavy metal poisoning from a a water machine that I I I bought from a a water machine that I I I bought from a a water machine that I I I bought from a doctor that had told me that this from a doctor that had told me that this from a doctor that had told me that this was a structuring machine. It ended up was a structuring machine. It ended up was a structuring machine. It ended up being a welder from uh from China. And being a welder from uh from China. And
14:00being a welder from uh from China. And my my house manager and I actually ended my my house manager and I actually ended my my house manager and I actually ended up getting heavy metal poisoning from up getting heavy metal poisoning from up getting heavy metal poisoning from this. I actually wrote a whole guide on this. I actually wrote a whole guide on this. I actually wrote a whole guide on detoxing from heavy metals. But a large detoxing from heavy metals. But a large detoxing from heavy metals. But a large part of that detoxification process was part of that detoxification process was part of that detoxification process was sauna. And as I measured my reduction in sauna. And as I measured my reduction in sauna. And as I measured my reduction in metals and did the same thing from mold metals and did the same thing from mold metals and did the same thing from mold and microtoxins um not necessarily and microtoxins um not necessarily and microtoxins um not necessarily focused on performance but focused on focused on performance but focused on focused on performance but focused on longevity um detoxification. So sauna as longevity um detoxification. So sauna as longevity um detoxification. So sauna as a tool for longevity and detoxification a tool for longevity and detoxification a tool for longevity and detoxification different from one that we would use as different from one that we would use as different from one that we would use as a performance tool. But in the a performance tool. But in the a performance tool. But in the performance world, I've read some data performance world, I've read some data performance world, I've read some data on hyperothermic exposure post exercise. on hyperothermic exposure post exercise. on hyperothermic exposure post exercise. Um, and that sauna after exercise, is Um, and that sauna after exercise, is Um, and that sauna after exercise, is that beneficial for uh, you know, for that beneficial for uh, you know, for that beneficial for uh, you know, for muscle growth, for um, muscle growth, for um, muscle growth, for um, >> hyperlasia, for hypertrophy, muscle >> hyperlasia, for hypertrophy, muscle >> hyperlasia, for hypertrophy, muscle hypertrophy. So, can you touch on that hypertrophy. So, can you touch on that hypertrophy. So, can you touch on that both as a performance tool and also as a both as a performance tool and also as a both as a performance tool and also as a fit in your longevity journey, where it fit in your longevity journey, where it fit in your longevity journey, where it lies in that journey? lies in that journey? lies in that journey? >> Yeah. So, when you get to things like >> Yeah. So, when you get to things like >> Yeah. So, when you get to things like detoxification, detoxification, detoxification, okay, like we could think about that
15:00okay, like we could think about that okay, like we could think about that that way. For me, when we're ever going that way. For me, when we're ever going that way. For me, when we're ever going to use sauna, it's more of things like to use sauna, it's more of things like to use sauna, it's more of things like the following. You're going to get hot, the following. You're going to get hot, the following. You're going to get hot, you're going to sweat, you're going to you're going to sweat, you're going to you're going to sweat, you're going to increase blood flow, you're going to increase blood flow, you're going to increase blood flow, you're going to work on dilation. This is probably the work on dilation. This is probably the work on dilation. This is probably the bigger effect on longevity, bigger effect on longevity, bigger effect on longevity, right? This is what it's going to help. right? This is what it's going to help. right? This is what it's going to help. You'll see things like you mentioned um You'll see things like you mentioned um You'll see things like you mentioned um the data on cardiovascular health, the data on cardiovascular health, the data on cardiovascular health, long-term mortality. long-term mortality. long-term mortality. >> This is probably the massive reason why >> This is probably the massive reason why >> This is probably the massive reason why we're doing it. we're doing it. we're doing it. >> So, number one, you've got that. Now, >> So, number one, you've got that. Now, >> So, number one, you've got that. Now, why is that specifically happening? why is that specifically happening? why is that specifically happening? Getting hot is a great way to simulate Getting hot is a great way to simulate Getting hot is a great way to simulate exercise. exercise. But be really clear here. But be really clear here. Saunas are not an exchange for exercise. Saunas are not an exchange for exercise. So, one of the reasons we one of the So, one of the reasons we one of the So, one of the reasons we one of the ways we see this being misused ways we see this being misused ways we see this being misused >> is people get super excited and they're >> is people get super excited and they're >> is people get super excited and they're like, "Sa, sa sa sa sauna. Awesome. I'm like, "Sa, sa sa sa sauna. Awesome. I'm like, "Sa, sa sa sa sauna. Awesome. I'm with you." But they kick that past with you." But they kick that past with you." But they kick that past exercise. Oh, I didn't work out today exercise. Oh, I didn't work out today exercise. Oh, I didn't work out today cuz I got my sauna in. cuz I got my sauna in. cuz I got my sauna in. >> Whoa, whoa, whoa. like wrong order of >> Whoa, whoa, whoa. like wrong order of >> Whoa, whoa, whoa. like wrong order of operations here. So, if you want to make operations here. So, if you want to make operations here. So, if you want to make sure you're thinking about the two. Now, sure you're thinking about the two. Now, sure you're thinking about the two. Now, when I will use sauna a lot is things when I will use sauna a lot is things when I will use sauna a lot is things like, oh, I'm traveling and the gym was
16:00like, oh, I'm traveling and the gym was like, oh, I'm traveling and the gym was terrible or didn't have a gym or I was terrible or didn't have a gym or I was terrible or didn't have a gym or I was going to have to commute 45 minutes to going to have to commute 45 minutes to going to have to commute 45 minutes to go to the gym. Come. I will just get a go to the gym. Come. I will just get a go to the gym. Come. I will just get a sauna in or you're too sore or you're sauna in or you're too sore or you're sauna in or you're too sore or you're too tired or maybe you're too hung over too tired or maybe you're too hung over too tired or maybe you're too hung over on hydrogen water or whatever. Hey, on hydrogen water or whatever. Hey, on hydrogen water or whatever. Hey, watch it. It's things like that, right? watch it. It's things like that, right? watch it. It's things like that, right? So if the if the question is I not going So if the if the question is I not going So if the if the question is I not going to or can't work out today, a sauna is to or can't work out today, a sauna is to or can't work out today, a sauna is better than nothing. Significantly better than nothing. Significantly better than nothing. Significantly better and a lot of the research that better and a lot of the research that better and a lot of the research that you're uh talking about is in people who you're uh talking about is in people who you're uh talking about is in people who actually don't even exercise. So it actually don't even exercise. So it actually don't even exercise. So it shows you itself in and of itself is a shows you itself in and of itself is a shows you itself in and of itself is a positive health benefit. But we have to positive health benefit. But we have to positive health benefit. But we have to make sure we have that caveat because make sure we have that caveat because make sure we have that caveat because that's one of the big things as we've that's one of the big things as we've that's one of the big things as we've popularized heat, sauna, jacuzzi, popularized heat, sauna, jacuzzi, popularized heat, sauna, jacuzzi, thinking it's an exchange or alternative thinking it's an exchange or alternative thinking it's an exchange or alternative or it's even equal footing. And you're or it's even equal footing. And you're or it's even equal footing. And you're going to have a really hard time going to have a really hard time going to have a really hard time convincing me with any molecular data or convincing me with any molecular data or convincing me with any molecular data or any randomized control trials or any of any randomized control trials or any of any randomized control trials or any of our epidemiology that saunas outpace our epidemiology that saunas outpace our epidemiology that saunas outpace exercise and physical mode. You feel me exercise and physical mode. You feel me exercise and physical mode. You feel me on that one? on that one? on that one? >> Yeah. >> Yeah. >> All right, great. Now, other things to >> All right, great. Now, other things to >> All right, great. Now, other things to think about with it that you're
17:00think about with it that you're think about with it that you're potentially getting. Um, we use it as a potentially getting. Um, we use it as a potentially getting. Um, we use it as a pretty effective recovery tool. This is pretty effective recovery tool. This is pretty effective recovery tool. This is mostly anaclesic, so people don't feel mostly anaclesic, so people don't feel mostly anaclesic, so people don't feel as sore. They feel more likely to go as sore. They feel more likely to go as sore. They feel more likely to go exercise a little bit looser. data on exercise a little bit looser. data on exercise a little bit looser. data on that is not nearly as strong, but in that is not nearly as strong, but in that is not nearly as strong, but in this particular case, if you feel good, this particular case, if you feel good, this particular case, if you feel good, you feel good. I really don't care. you feel good. I really don't care. you feel good. I really don't care. You're doing a positive health habit You're doing a positive health habit You're doing a positive health habit that has a slight potential to reduce that has a slight potential to reduce that has a slight potential to reduce soreness. This is a net win all over. soreness. This is a net win all over. soreness. This is a net win all over. You specifically asked about post You specifically asked about post You specifically asked about post exercise sauna. There is there are there exercise sauna. There is there are there exercise sauna. There is there are there have been a couple of papers out on have been a couple of papers out on have been a couple of papers out on looking at sauna post exercise for looking at sauna post exercise for looking at sauna post exercise for muscle growth as well as endurance muscle growth as well as endurance muscle growth as well as endurance adaptations. adaptations. adaptations. And right now, that field is actually And right now, that field is actually And right now, that field is actually growing. If I had to guess, you'll growing. If I had to guess, you'll growing. If I had to guess, you'll probably see more and more positive probably see more and more positive probably see more and more positive studies to that. That makes a whole studies to that. That makes a whole studies to that. That makes a whole bunch of molecular sense, right? It is a bunch of molecular sense, right? It is a bunch of molecular sense, right? It is a very similar mode. It is the same very very similar mode. It is the same very very similar mode. It is the same very similar cellular signaling activating similar cellular signaling activating similar cellular signaling activating pathway from exercise. And now you've pathway from exercise. And now you've pathway from exercise. And now you've put a whole stimulus into your muscle, put a whole stimulus into your muscle, put a whole stimulus into your muscle, your tissue, your immune system, cytoine
18:00your tissue, your immune system, cytoine your tissue, your immune system, cytoine responses, and you've actually continue responses, and you've actually continue responses, and you've actually continue to increase blood flow to those areas. to increase blood flow to those areas. to increase blood flow to those areas. you're going to clear away waste faster you're going to clear away waste faster you're going to clear away waste faster and you're going to get positive and you're going to get positive and you're going to get positive nutrients back in. So I don't know if nutrients back in. So I don't know if nutrients back in. So I don't know if that will actually come through as the that will actually come through as the that will actually come through as the actual legitimate mechanism, but at this actual legitimate mechanism, but at this actual legitimate mechanism, but at this point the outcomes performance adapt point the outcomes performance adapt point the outcomes performance adapt like exercise endurance are positive and like exercise endurance are positive and like exercise endurance are positive and there are plausible mechanisms. So there are plausible mechanisms. So there are plausible mechanisms. So that's one of those things where I say that's one of those things where I say that's one of those things where I say sorry because of those two things are sorry because of those two things are sorry because of those two things are there and you also have the known there and you also have the known there and you also have the known positive effects long term. Pretty good positive effects long term. Pretty good positive effects long term. Pretty good idea. idea. idea. >> Okay, great. I I thank you for that too >> Okay, great. I I thank you for that too >> Okay, great. I I thank you for that too because I love the sauna session. Um, because I love the sauna session. Um, because I love the sauna session. Um, you know, and I think post exercise is you know, and I think post exercise is you know, and I think post exercise is is the placement for for people that are is the placement for for people that are is the placement for for people that are not replacing exercise but want to not replacing exercise but want to not replacing exercise but want to include sauna in their daily routine. include sauna in their daily routine. include sauna in their daily routine. You were saying post exercises. You were saying post exercises. You were saying post exercises. >> Yeah. And what's also important out >> Yeah. And what's also important out >> Yeah. And what's also important out there, it doesn't actually have to be there, it doesn't actually have to be there, it doesn't actually have to be sauna per se. Hot water can do the same sauna per se. Hot water can do the same sauna per se. Hot water can do the same thing. thing. thing. >> So if this is hot water immersion, >> So if this is hot water immersion, >> So if this is hot water immersion, >> some cases even better actually. I read >> some cases even better actually. I read >> some cases even better actually. I read a study where because water is 29 times a study where because water is 29 times a study where because water is 29 times more thermogenic than air. So it removes more thermogenic than air. So it removes more thermogenic than air. So it removes heat from the body at 29 times the rate heat from the body at 29 times the rate heat from the body at 29 times the rate of water. So of water. So of water. So >> well, you also actually have the >> well, you also actually have the >> well, you also actually have the compression force of the water. So the
19:00compression force of the water. So the compression force of the water. So the compression force the water works like a compression force the water works like a compression force the water works like a normate boot, right? So there's one normate boot, right? So there's one normate boot, right? So there's one downstairs you guys seen those those downstairs you guys seen those those downstairs you guys seen those those awesome the water itself will physically awesome the water itself will physically awesome the water itself will physically do this. So independent of the thermal do this. So independent of the thermal do this. So independent of the thermal regulation and transferability you see regulation and transferability you see regulation and transferability you see the actual pressure changes which are the actual pressure changes which are the actual pressure changes which are phenomenal and great. This is I go on phenomenal and great. This is I go on phenomenal and great. This is I go on but okay a lot of really good reasons to but okay a lot of really good reasons to but okay a lot of really good reasons to get in. Um, so those of you that don't get in. Um, so those of you that don't get in. Um, so those of you that don't have a sauna, have a sauna, have a sauna, if you have a hot bath or a plunge or a if you have a hot bath or a plunge or a if you have a hot bath or a plunge or a jacuzzi, something like that, um, it's jacuzzi, something like that, um, it's jacuzzi, something like that, um, it's as good, if potentially even better, as as good, if potentially even better, as as good, if potentially even better, as a post exercise. a post exercise. a post exercise. >> Okay. So, um, onto red light therapy. >> Okay. So, um, onto red light therapy. >> Okay. So, um, onto red light therapy. >> Oh, yeah. Um, and I'm talking full body >> Oh, yeah. Um, and I'm talking full body >> Oh, yeah. Um, and I'm talking full body photobiomodulation, not face masks or photobiomodulation, not face masks or photobiomodulation, not face masks or panels. I mean, really submersive full panels. I mean, really submersive full panels. I mean, really submersive full body photobiomodulation, whole body red body photobiomodulation, whole body red body photobiomodulation, whole body red light therapy inside of a red light light therapy inside of a red light light therapy inside of a red light therapy bed. Um, where would that fall therapy bed. Um, where would that fall therapy bed. Um, where would that fall in importance? What is your in importance? What is your in importance? What is your interpretation? interpretation? interpretation? >> So, this is actually something where um >> So, this is actually something where um >> So, this is actually something where um it's really fun to be on stage with you it's really fun to be on stage with you it's really fun to be on stage with you right now because you and I could not be right now because you and I could not be right now because you and I could not be seeing this field differently. seeing this field differently. seeing this field differently. >> Okay. >> Okay. >> Okay. >> In this >> In this >> In this >> my podcast.
20:00>> my podcast. >> my podcast. >> Oh, I I did I just get kicked out? >> Oh, I I did I just get kicked out? >> Oh, I I did I just get kicked out? >> That was you, wasn't >> That was you, wasn't >> That was you, wasn't >> they're running the show over there? >> they're running the show over there? >> they're running the show over there? >> Yeah. No, I don't care. We'll roll on. >> Yeah. No, I don't care. We'll roll on. >> Yeah. No, I don't care. We'll roll on. >> So, here's what I mean by that. If you >> So, here's what I mean by that. If you >> So, here's what I mean by that. If you would have asked me that question, Gary, would have asked me that question, Gary, would have asked me that question, Gary, five years ago, I would have said, five years ago, I would have said, five years ago, I would have said, "You're absolutely full of shit." "You're absolutely full of shit." "You're absolutely full of shit." >> Yeah. >> Yeah. >> Right. And now it's like, okay, you're >> Right. And now it's like, okay, you're >> Right. And now it's like, okay, you're not full of [ __ ] but you're not full of [ __ ] but you're not full of [ __ ] but you're >> okay. Okay, actually data here, right? >> okay. Okay, actually data here, right? >> okay. Okay, actually data here, right? >> And so you have people like Gary who are >> And so you have people like Gary who are >> And so you have people like Gary who are are going to push the pace on if there's are going to push the pace on if there's are going to push the pace on if there's a little bit of evidence, if there's a little bit of evidence, if there's a little bit of evidence, if there's some plausibility there, we're going to some plausibility there, we're going to some plausibility there, we're going to try it. We're going to use it. We're try it. We're going to use it. We're try it. We're going to use it. We're going to go after it. And I'm way more going to go after it. And I'm way more going to go after it. And I'm way more conservative. I'm on the like I need to conservative. I'm on the like I need to conservative. I'm on the like I need to see some human data that shows it see some human data that shows it see some human data that shows it actually works before I'm going to actually works before I'm going to actually works before I'm going to recommend it to any of my clients, recommend it to any of my clients, recommend it to any of my clients, athletes. I tinker with it personally. I athletes. I tinker with it personally. I athletes. I tinker with it personally. I mess with stuff all the time, but I'm mess with stuff all the time, but I'm mess with stuff all the time, but I'm not going to go put this out in social not going to go put this out in social not going to go put this out in social communication where I'm saying that to communication where I'm saying that to communication where I'm saying that to say this is an area that I have changed say this is an area that I have changed say this is an area that I have changed my mind on like very much so. Now, my mind on like very much so. Now, my mind on like very much so. Now, whether or not you need to have full whether or not you need to have full whether or not you need to have full body head to toe versus half body, we body head to toe versus half body, we body head to toe versus half body, we don't have any data to suggest that is don't have any data to suggest that is don't have any data to suggest that is specifically different than a small specifically different than a small specifically different than a small portion. But I think it's reasonable to
21:00portion. But I think it's reasonable to portion. But I think it's reasonable to think if you have, you know, a 4 meter think if you have, you know, a 4 meter think if you have, you know, a 4 meter square input of red light, that's going square input of red light, that's going square input of red light, that's going to be different than a 4 centimeter to be different than a 4 centimeter to be different than a 4 centimeter that's in your body. So like there that's in your body. So like there that's in your body. So like there there's again we don't have specific there's again we don't have specific there's again we don't have specific data on that but a little bit of logic data on that but a little bit of logic data on that but a little bit of logic says we know how it's working at least says we know how it's working at least says we know how it's working at least close more of it on my skin more contact close more of it on my skin more contact close more of it on my skin more contact like probably going to have more like probably going to have more like probably going to have more pronounced systemic effect right so pronounced systemic effect right so pronounced systemic effect right so localized effect like you put it right localized effect like you put it right localized effect like you put it right on your knee quite different in there so on your knee quite different in there so on your knee quite different in there so it's an area that is growing um the the it's an area that is growing um the the it's an area that is growing um the the question with red light stuff is always question with red light stuff is always question with red light stuff is always better than what so is it effective and better than what so is it effective and better than what so is it effective and the studies are showing like yes but is the studies are showing like yes but is the studies are showing like yes but is it better then it better then it better then that that's what we don't have direct that that's what we don't have direct that that's what we don't have direct answers to, right? So, red light therapy answers to, right? So, red light therapy answers to, right? So, red light therapy is one of those like secondary or is one of those like secondary or is one of those like secondary or tertiary recovery modalities we use. If tertiary recovery modalities we use. If tertiary recovery modalities we use. If you can check boxes that are higher up you can check boxes that are higher up you can check boxes that are higher up on the order, then we'll let you tinker on the order, then we'll let you tinker on the order, then we'll let you tinker with red light, right? But if our sleep with red light, right? But if our sleep with red light, right? But if our sleep is out of order or other, you guys know is out of order or other, you guys know is out of order or other, you guys know this stuff, I don't even have to say it, this stuff, I don't even have to say it, this stuff, I don't even have to say it, right? Then I'm like, you're coming to right? Then I'm like, you're coming to
22:00right? Then I'm like, you're coming to me and you have 40 questions about red me and you have 40 questions about red me and you have 40 questions about red light therapy. I'm going to do the uh light therapy. I'm going to do the uh light therapy. I'm going to do the uh stare you in the face blankly. until you get really uncomfortable and until you get really uncomfortable and eventually back your way out and be eventually back your way out and be eventually back your way out and be like, "Oh, yeah. I should I should I like, "Oh, yeah. I should I should I like, "Oh, yeah. I should I should I should probably go to sleep." should probably go to sleep." should probably go to sleep." >> Yeah. >> Yeah. So, that that's my way of thinking about So, that that's my way of thinking about So, that that's my way of thinking about it. Like I opened up the conversation it. Like I opened up the conversation it. Like I opened up the conversation with I could make a case for any with I could make a case for any with I could make a case for any modality you possibly have here. The modality you possibly have here. The modality you possibly have here. The question is, is that the most important question is, is that the most important question is, is that the most important thing you should be doing? Are you using thing you should be doing? Are you using thing you should be doing? Are you using it properly? And you as a consumer or it properly? And you as a consumer or it properly? And you as a consumer or coach, coach, coach, are you providing realistic are you providing realistic are you providing realistic expectations? expectations? expectations? Right? That aspect of all health Right? That aspect of all health Right? That aspect of all health practices is critically important. practices is critically important. practices is critically important. Realistic expectations of what it's Realistic expectations of what it's Realistic expectations of what it's going to do and the magnitude of effect going to do and the magnitude of effect going to do and the magnitude of effect it's going to have. And if you're honest it's going to have. And if you're honest it's going to have. And if you're honest about that, then [ __ ] I'm all good with about that, then [ __ ] I'm all good with about that, then [ __ ] I'm all good with it. Rock and roll. Like Gary sends me a it. Rock and roll. Like Gary sends me a it. Rock and roll. Like Gary sends me a bet, I'm using it. I'm not going to lie. bet, I'm using it. I'm not going to lie. bet, I'm using it. I'm not going to lie. Right. Right. Right. >> You put one on. >> You put one on. >> You put one on. >> Are you subliminally trying to get me to >> Are you subliminally trying to get me to >> Are you subliminally trying to get me to send you a red light bed? send you a red light bed? send you a red light bed? >> Um so you you >> Um so you you >> Um so you you >> I'm walking off stage if you don't. >> I'm walking off stage if you don't. >> I'm walking off stage if you don't. >> You you often talk about these uh the >> You you often talk about these uh the >> You you often talk about these uh the three eyes framework. You know,
23:00three eyes framework. You know, three eyes framework. You know, investigate, interpret, and intervene. investigate, interpret, and intervene. investigate, interpret, and intervene. Um and this is how you structure your Um and this is how you structure your Um and this is how you structure your your work. Um can you just share a real your work. Um can you just share a real your work. Um can you just share a real life story where this approach has made life story where this approach has made life story where this approach has made a big like a breakthrough difference for a big like a breakthrough difference for a big like a breakthrough difference for an athlete. an athlete. an athlete. >> Okay. >> Okay. >> Or even for someone who's not a a super >> Or even for someone who's not a a super >> Or even for someone who's not a a super athlete. Yeah. But where it's made a athlete. Yeah. But where it's made a athlete. Yeah. But where it's made a breakthrough difference for someone a breakthrough difference for someone a breakthrough difference for someone a real life story. real life story. real life story. >> So the three eyes is just a framework of >> So the three eyes is just a framework of >> So the three eyes is just a framework of thinking that and thank you for saying thinking that and thank you for saying thinking that and thank you for saying it that way. It is saying okay how do I it that way. It is saying okay how do I it that way. It is saying okay how do I investigate? How do I measure? What do I investigate? How do I measure? What do I investigate? How do I measure? What do I measure and how do I get it done? The measure and how do I get it done? The measure and how do I get it done? The second one is interpret. What do I make second one is interpret. What do I make second one is interpret. What do I make of that information? Is it good, bad, of that information? Is it good, bad, of that information? Is it good, bad, great, terrible, horrible? Where should great, terrible, horrible? Where should great, terrible, horrible? Where should I be? And then the third is intervene. I be? And then the third is intervene. I be? And then the third is intervene. What do I do about it? Right? And so one What do I do about it? Right? And so one What do I do about it? Right? And so one of the things we see in the biohacker of the things we see in the biohacker of the things we see in the biohacker space is a huge problem with one of space is a huge problem with one of space is a huge problem with one of those three areas. So we cut off number those three areas. So we cut off number those three areas. So we cut off number one and jump to number three. We do one and jump to number three. We do one and jump to number three. We do number one and two, but then we have no number one and two, but then we have no number one and two, but then we have no idea what impact it had, why, or what we idea what impact it had, why, or what we idea what impact it had, why, or what we should be paying attention to. should be paying attention to. should be paying attention to. >> So we could I could give you loads of >> So we could I could give you loads of >> So we could I could give you loads of examples. Um, is there a particular area examples. Um, is there a particular area examples. Um, is there a particular area that we want you want me to do? Sleep, that we want you want me to do? Sleep, that we want you want me to do? Sleep, food, exercise, like
24:00food, exercise, like food, exercise, like >> Yeah, let's do sleep. Yeah, >> Yeah, let's do sleep. Yeah, >> Yeah, let's do sleep. Yeah, >> sleep. >> sleep. >> sleep. Nobody's sleeping here. Nobody's sleeping here. Nobody's sleeping here. >> Yeah. Okay. Well, if Gary Brea is going >> Yeah. Okay. Well, if Gary Brea is going >> Yeah. Okay. Well, if Gary Brea is going to force me to talk about my world's to force me to talk about my world's to force me to talk about my world's most comprehensive sleep company, most comprehensive sleep company, most comprehensive sleep company, Absolute Rest, Absolute Rest, Absolute Rest, >> www.absolute.com >> www.absolute.com >> www.absolute.com >> rest.com. World's most advanced sleep >> rest.com. World's most advanced sleep >> rest.com. World's most advanced sleep coaching and testing program in the coaching and testing program in the coaching and testing program in the world. Yeah. I mean, I guess I'll do world. Yeah. I mean, I guess I'll do world. Yeah. I mean, I guess I'll do that if you want me to. that if you want me to. that if you want me to. >> Yes, I do. I want you to. Okay. >> Yes, I do. I want you to. Okay. >> Yes, I do. I want you to. Okay. >> I mean, we know that sleep is our human >> I mean, we know that sleep is our human >> I mean, we know that sleep is our human superpower. superpower. superpower. >> So, conceptually, we're on the same >> So, conceptually, we're on the same >> So, conceptually, we're on the same page. I've already given you page. I've already given you page. I've already given you philosophically how we approach things. philosophically how we approach things. philosophically how we approach things. If we're going to be working on sleep, If we're going to be working on sleep, If we're going to be working on sleep, we have to understand number one, how we have to understand number one, how we have to understand number one, how are we defining good sleep? And we could are we defining good sleep? And we could are we defining good sleep? And we could do this a lot of different ways. I'll do this a lot of different ways. I'll do this a lot of different ways. I'll talk about it at length in a couple of talk about it at length in a couple of talk about it at length in a couple of hours on stage, but you tell me what you hours on stage, but you tell me what you hours on stage, but you tell me what you care about. Are you concerned about your care about. Are you concerned about your care about. Are you concerned about your architecture? Are you concerned about architecture? Are you concerned about architecture? Are you concerned about your time duration? Are you concerned your time duration? Are you concerned your time duration? Are you concerned about just how you feel the next day? I about just how you feel the next day? I about just how you feel the next day? I don't feel good. I'm just losing my I'm don't feel good. I'm just losing my I'm don't feel good. I'm just losing my I'm not as sharp as I used to be or I'm just not as sharp as I used to be or I'm just not as sharp as I used to be or I'm just dragging or I'm not recovering. I'm dragging or I'm not recovering. I'm dragging or I'm not recovering. I'm super sore. super sore. super sore. >> Great. Now we're going to go on the path >> Great. Now we're going to go on the path >> Great. Now we're going to go on the path of saying what is the most accurate way of saying what is the most accurate way of saying what is the most accurate way to measure that
25:00to measure that to measure that >> that specific thing right you care about >> that specific thing right you care about >> that specific thing right you care about REM sleep so much fine REM sleep so much fine REM sleep so much fine are we using gold standard scientific are we using gold standard scientific are we using gold standard scientific methodology to measure that if not then methodology to measure that if not then methodology to measure that if not then we're not going to play the game of REM we're not going to play the game of REM we're not going to play the game of REM sleep because we're not even measuring sleep because we're not even measuring sleep because we're not even measuring it appropriately it appropriately it appropriately >> we're not going to dick around and mess >> we're not going to dick around and mess >> we're not going to dick around and mess around with stuff like that if we don't around with stuff like that if we don't around with stuff like that if we don't even start at the beginning of saying even start at the beginning of saying even start at the beginning of saying this is an this is the appropriate way this is an this is the appropriate way this is an this is the appropriate way to measure that variable and the second to measure that variable and the second to measure that variable and the second thing is how do I interpret it So, I'll thing is how do I interpret it So, I'll thing is how do I interpret it So, I'll do this again later, but I promise you, do this again later, but I promise you, do this again later, but I promise you, I don't know, 30% of this room is like, I don't know, 30% of this room is like, I don't know, 30% of this room is like, "Can you get me more REM sleep?" And I "Can you get me more REM sleep?" And I "Can you get me more REM sleep?" And I would say, "Great. What's your REM would say, "Great. What's your REM would say, "Great. What's your REM sleep?" And you would all give me these sleep?" And you would all give me these sleep?" And you would all give me these random numbers, and I would go, "Great. random numbers, and I would go, "Great. random numbers, and I would go, "Great. What should it be?" And you're going to What should it be?" And you're going to What should it be?" And you're going to go, "Pireer." go, "Pireer." go, "Pireer." And I'm going to say, "Why?" And you're And I'm going to say, "Why?" And you're And I'm going to say, "Why?" And you're going to go, going to go, going to go, "Cuz the score is yellow on the scorer "Cuz the score is yellow on the scorer "Cuz the score is yellow on the scorer and my friend's number is bigger. and my friend's number is bigger. and my friend's number is bigger. Great. So interpretation is everything. Great. So interpretation is everything. Great. So interpretation is everything. What is should it be for you? Are you What is should it be for you? Are you What is should it be for you? Are you male or female? Are you 35 years old?
26:00male or female? Are you 35 years old? male or female? Are you 35 years old? Are you 65 years old? Do you travel Are you 65 years old? Do you travel Are you 65 years old? Do you travel internationally? Are you dealing with internationally? Are you dealing with internationally? Are you dealing with time changes? What physical environment time changes? What physical environment time changes? What physical environment are you in? Because I promise you right are you in? Because I promise you right are you in? Because I promise you right now, your REM sleep will change based now, your REM sleep will change based now, your REM sleep will change based upon your cognitive load. upon your cognitive load. upon your cognitive load. And it should. And it should. And it should. We shouldn't have the same scores. I We shouldn't have the same scores. I We shouldn't have the same scores. I could play this game for HRV. I could could play this game for HRV. I could could play this game for HRV. I could play this game for any variable you play this game for any variable you play this game for any variable you want. So in until we make a decision to want. So in until we make a decision to want. So in until we make a decision to act, we have to actually understand act, we have to actually understand act, we have to actually understand qualification. qualification. qualification. What should it be based on what data, What should it be based on what data, What should it be based on what data, based on my ethnic background, based on based on my ethnic background, based on based on my ethnic background, based on my goals, based on my activities and my goals, based on my activities and my goals, based on my activities and everything else? The third eye, the everything else? The third eye, the everything else? The third eye, the interp the invest. Okay, now what do I interp the invest. Okay, now what do I interp the invest. Okay, now what do I do about it? Now we can play a whole do about it? Now we can play a whole do about it? Now we can play a whole bunch of games. And this is when we can bunch of games. And this is when we can bunch of games. And this is when we can start tinkering with maybe cold plunge start tinkering with maybe cold plunge start tinkering with maybe cold plunge gets us more, maybe some more gets us more, maybe some more gets us more, maybe some more antioxidant rich foods. Like we could do antioxidant rich foods. Like we could do antioxidant rich foods. Like we could do a whole bunch of stuff. And we've done a whole bunch of stuff. And we've done a whole bunch of stuff. And we've done all of these and I've increased REM all of these and I've increased REM all of these and I've increased REM sleep and I can't tell you how many sleep and I can't tell you how many sleep and I can't tell you how many hundreds of people and we've used hundreds of people and we've used hundreds of people and we've used probably over 500 different modalities probably over 500 different modalities probably over 500 different modalities to get that there.
27:00to get that there. to get that there. >> So it's not the modality because people >> So it's not the modality because people >> So it's not the modality because people will just jump to like my score sucks. I will just jump to like my score sucks. I will just jump to like my score sucks. I go to number three and we're just go to number three and we're just go to number three and we're just guessing and I hope it works but we guessing and I hope it works but we guessing and I hope it works but we don't have a specific rationale between don't have a specific rationale between don't have a specific rationale between that metric. That's why I care about it that metric. That's why I care about it that metric. That's why I care about it and that's the intervention that we're and that's the intervention that we're and that's the intervention that we're going to try. So I don't know if that going to try. So I don't know if that going to try. So I don't know if that answers the three. Did that was that answers the three. Did that was that answers the three. Did that was that helpful? Did that make sense? Yeah, helpful? Did that make sense? Yeah, helpful? Did that make sense? Yeah, makes sense. Um, you know, I had a I had makes sense. Um, you know, I had a I had makes sense. Um, you know, I had a I had a very very interesting conversation um a very very interesting conversation um a very very interesting conversation um a few months ago with a former a few months ago with a former a few months ago with a former professional athlete. His name was Billy professional athlete. His name was Billy professional athlete. His name was Billy Davis. He won two Super Bowls. He um Davis. He won two Super Bowls. He um Davis. He won two Super Bowls. He um took the Ravens to the Super Bowl. And took the Ravens to the Super Bowl. And took the Ravens to the Super Bowl. And if gives you any time frame of when he if gives you any time frame of when he if gives you any time frame of when he played professional ball, he also took played professional ball, he also took played professional ball, he also took the Cowboys to the Super Bowl. He was in the Cowboys to the Super Bowl. He was in the Cowboys to the Super Bowl. He was in the the the >> Okay, I was going to say I don't >> Okay, I was going to say I don't >> Okay, I was going to say I don't recognize his name. recognize his name. recognize his name. >> Been a little while. Um and um he he was >> Been a little while. Um and um he he was >> Been a little while. Um and um he he was one of the greatest um receivers in the one of the greatest um receivers in the one of the greatest um receivers in the league at the time. And I I had this league at the time. And I I had this league at the time. And I I had this like pondering question in my mind. you like pondering question in my mind. you like pondering question in my mind. you know, it's you you see these super know, it's you you see these super know, it's you you see these super athletes um you know, like a Michael athletes um you know, like a Michael athletes um you know, like a Michael Phelps or Lance Armstrong or, you know, Phelps or Lance Armstrong or, you know, Phelps or Lance Armstrong or, you know, LeBron James, Michael Jordan, LeBron James, Michael Jordan, LeBron James, Michael Jordan, >> and I I'm always fascinated by their >> and I I'm always fascinated by their >> and I I'm always fascinated by their athletic prowess and their performance,
28:00athletic prowess and their performance, athletic prowess and their performance, but I'm more fascinated by their but I'm more fascinated by their but I'm more fascinated by their duration of staying at the top of their duration of staying at the top of their duration of staying at the top of their game. And I always wanted an answer to game. And I always wanted an answer to game. And I always wanted an answer to this question, like not just what makes this question, like not just what makes this question, like not just what makes the difference between a good athlete the difference between a good athlete the difference between a good athlete and a great athlete, but what keeps a and a great athlete, but what keeps a and a great athlete, but what keeps a great athlete at the absolute top of great athlete at the absolute top of great athlete at the absolute top of their game for such a long period of their game for such a long period of their game for such a long period of time. And this was the answer that he time. And this was the answer that he time. And this was the answer that he gave me and I found it really gave me and I found it really gave me and I found it really fascinating because, you know, you go fascinating because, you know, you go fascinating because, you know, you go from relative obscurity to all of a from relative obscurity to all of a from relative obscurity to all of a sudden you're a celebrity. You go from sudden you're a celebrity. You go from sudden you're a celebrity. You go from probably not having a lot of means to probably not having a lot of means to probably not having a lot of means to being very wealthy, very well-known. So being very wealthy, very well-known. So being very wealthy, very well-known. So you're getting pulled in every you're getting pulled in every you're getting pulled in every direction. Um, you know, we've seen a direction. Um, you know, we've seen a direction. Um, you know, we've seen a lot of athletes fall to the, you know, lot of athletes fall to the, you know, lot of athletes fall to the, you know, the pleasures of the flesh, right, and the pleasures of the flesh, right, and the pleasures of the flesh, right, and and ruined their careers. And I just, I and ruined their careers. And I just, I and ruined their careers. And I just, I asked him, I was like, "What kept you at asked him, I was like, "What kept you at asked him, I was like, "What kept you at the top of your game?" I mean, you were the top of your game?" I mean, you were the top of your game?" I mean, you were being, you'd already, you know, um, being, you'd already, you know, um, being, you'd already, you know, um, exhausted your contract, you know, you exhausted your contract, you know, you exhausted your contract, you know, you you already had set the records. I mean, you already had set the records. I mean, you already had set the records. I mean, what what was getting you up every what what was getting you up every what what was getting you up every morning? How how are you saying no to morning? How how are you saying no to morning? How how are you saying no to all the temptations? And he said, there all the temptations? And he said, there all the temptations? And he said, there was a a moment, it was the coolest
29:00was a a moment, it was the coolest was a a moment, it was the coolest explanation I'd ever heard. He said, explanation I'd ever heard. He said, explanation I'd ever heard. He said, "Gary, there was a moment when the play "Gary, there was a moment when the play "Gary, there was a moment when the play would get called and I would break off would get called and I would break off would get called and I would break off the line and I would be sprinting down the line and I would be sprinting down the line and I would be sprinting down the sideline on this field at a 100% of the sideline on this field at a 100% of the sideline on this field at a 100% of my effort. I I didn't have one ounce my effort. I I didn't have one ounce my effort. I I didn't have one ounce more to give." And he said, "There are more to give." And he said, "There are more to give." And he said, "There are 70,000 people in a stadium, but I could 70,000 people in a stadium, but I could 70,000 people in a stadium, but I could actually hear one voice. I actually actually hear one voice. I actually actually hear one voice. I actually would tune in to one voice on the would tune in to one voice on the would tune in to one voice on the sideline. I could hear one person going, sideline. I could hear one person going, sideline. I could hear one person going, "Go, Billy." And I could hear that voice "Go, Billy." And I could hear that voice "Go, Billy." And I could hear that voice crystal clear. And I was looking down crystal clear. And I was looking down crystal clear. And I was looking down the field and I could actually tell that the field and I could actually tell that the field and I could actually tell that the trumpet player was too close to the the trumpet player was too close to the the trumpet player was too close to the sideline. I was actually going to sideline. I was actually going to sideline. I was actually going to collide with him when I caught the ball. collide with him when I caught the ball. collide with him when I caught the ball. And he said, "As I'm sprinting, I could And he said, "As I'm sprinting, I could And he said, "As I'm sprinting, I could feel the ball snap. I could feel feel the ball snap. I could feel feel the ball snap. I could feel actually the throw up in the air." And actually the throw up in the air." And actually the throw up in the air." And he goes, "I could feel the defender he goes, "I could feel the defender he goes, "I could feel the defender coming across the field full speed." And coming across the field full speed." And coming across the field full speed." And he goes, "That guy wasn't coming to give he goes, "That guy wasn't coming to give he goes, "That guy wasn't coming to give me a kiss." And and he said and right me a kiss." And and he said and right me a kiss." And and he said and right before I would put my hands up and the before I would put my hands up and the before I would put my hands up and the ball would touch my hands, he said it ball would touch my hands, he said it ball would touch my hands, he said it was a feeling like I'd never ever ever was a feeling like I'd never ever ever was a feeling like I'd never ever ever felt before. And he said, "I chased that
30:00felt before. And he said, "I chased that felt before. And he said, "I chased that moment that 3 seconds like a rat to moment that 3 seconds like a rat to moment that 3 seconds like a rat to cheese." And he said, "I don't know how cheese." And he said, "I don't know how cheese." And he said, "I don't know how to describe it. It's better than any to describe it. It's better than any to describe it. It's better than any drug I ever had. I was so hyper aware. drug I ever had. I was so hyper aware. drug I ever had. I was so hyper aware. My senses were so alert. And then that My senses were so alert. And then that My senses were so alert. And then that ball would touch my hands. I would get ball would touch my hands. I would get ball would touch my hands. I would get hit and it would be over." And he I just hit and it would be over." And he I just hit and it would be over." And he I just want to do it again. And he said, want to do it again. And he said, want to do it again. And he said, "That's what got me up every morning. "That's what got me up every morning. "That's what got me up every morning. That's what pushed me in the weight That's what pushed me in the weight That's what pushed me in the weight room. That's what made me say no to room. That's what made me say no to room. That's what made me say no to women, no to clubs, no to drugs, no to women, no to clubs, no to drugs, no to women, no to clubs, no to drugs, no to no to and all of these temptations that no to and all of these temptations that no to and all of these temptations that I had out there that it didn't that I had out there that it didn't that I had out there that it didn't that weren't available to me before." And I weren't available to me before." And I weren't available to me before." And I just thought that that was fascinating just thought that that was fascinating just thought that that was fascinating that it was that moment that he that he that it was that moment that he that he that it was that moment that he that he chased and it was the only time I've chased and it was the only time I've chased and it was the only time I've ever talked to someone of that caliber ever talked to someone of that caliber ever talked to someone of that caliber that actually gave me a real explanation that actually gave me a real explanation that actually gave me a real explanation for what keeps them at the top of of for what keeps them at the top of of for what keeps them at the top of of that game. So can you talk a little bit that game. So can you talk a little bit that game. So can you talk a little bit about that that mental resilience, you about that that mental resilience, you about that that mental resilience, you know, discipline versus um you know, know, discipline versus um you know, know, discipline versus um you know, motivation? Um because on the one end of motivation? Um because on the one end of motivation? Um because on the one end of the spectrum, you got David Gaga who's the spectrum, you got David Gaga who's the spectrum, you got David Gaga who's like just freaking do it. If your legs like just freaking do it. If your legs like just freaking do it. If your legs break, good, you know, it makes you a break, good, you know, it makes you a break, good, you know, it makes you a man great for put duct tape on your feet man great for put duct tape on your feet man great for put duct tape on your feet if they fracture. Um you know, and then
31:00if they fracture. Um you know, and then if they fracture. Um you know, and then you know, but that's not that's not you know, but that's not that's not you know, but that's not that's not realistic for most of us. realistic for most of us. realistic for most of us. >> Yeah. >> Yeah. >> Over the last 20 years in human biology, >> Over the last 20 years in human biology, >> Over the last 20 years in human biology, one compound I've trusted again and one compound I've trusted again and one compound I've trusted again and again is NAD+. It's critical for energy, again is NAD+. It's critical for energy, again is NAD+. It's critical for energy, focus, and cellular repair, but your focus, and cellular repair, but your focus, and cellular repair, but your levels drop around age 30. I used to levels drop around age 30. I used to levels drop around age 30. I used to administer NAD via IVs in my clinics, administer NAD via IVs in my clinics, administer NAD via IVs in my clinics, but now I take Row Nutrition's but now I take Row Nutrition's but now I take Row Nutrition's liposomaal NAD, the first oral formula liposomaal NAD, the first oral formula liposomaal NAD, the first oral formula that actually works. Their advanced that actually works. Their advanced that actually works. Their advanced delivery tech gets NAD straight into delivery tech gets NAD straight into delivery tech gets NAD straight into your bloodstream. I take one teaspoon your bloodstream. I take one teaspoon your bloodstream. I take one teaspoon daily, and the results are real. Clean daily, and the results are real. Clean daily, and the results are real. Clean energy, sharper focus, and better energy, sharper focus, and better energy, sharper focus, and better recovery. You can try it risk-f free recovery. You can try it risk-f free recovery. You can try it risk-f free with the Ultimate 15 code at checkout with the Ultimate 15 code at checkout with the Ultimate 15 code at checkout for 15% off. Just put in ultimate 15 at for 15% off. Just put in ultimate 15 at for 15% off. Just put in ultimate 15 at checkout. You'll receive 15% off and checkout. You'll receive 15% off and checkout. You'll receive 15% off and your cells will thank you. Now, let's your cells will thank you. Now, let's your cells will thank you. Now, let's get back to the Ultimate Human podcast. get back to the Ultimate Human podcast. get back to the Ultimate Human podcast. So, I've been fortunate, I mean, as you So, I've been fortunate, I mean, as you So, I've been fortunate, I mean, as you have, to work with professional athletes have, to work with professional athletes have, to work with professional athletes in every major sport at the highest in every major sport at the highest in every major sport at the highest level. The MVPs, the Sai Young winners,
32:00level. The MVPs, the Sai Young winners, level. The MVPs, the Sai Young winners, the gold medalists, all of it. And some the gold medalists, all of it. And some the gold medalists, all of it. And some of them are around for four or five of them are around for four or five of them are around for four or five years, and we've had some that have been years, and we've had some that have been years, and we've had some that have been in leagues for 15 plus years. Yeah. in leagues for 15 plus years. Yeah. in leagues for 15 plus years. Yeah. >> So, we have seen this quite a bit. And >> So, we have seen this quite a bit. And >> So, we have seen this quite a bit. And I'm going to I'm going to give you two I'm going to I'm going to give you two I'm going to I'm going to give you two sides of a blade here. The reality of it sides of a blade here. The reality of it sides of a blade here. The reality of it is the folks we have dealt with who have is the folks we have dealt with who have is the folks we have dealt with who have done those really long lengthy careers, done those really long lengthy careers, done those really long lengthy careers, had these billion dollars in revenue, had these billion dollars in revenue, had these billion dollars in revenue, you know, contracts total, you know, contracts total, you know, contracts total, the good side of the equation is they the good side of the equation is they the good side of the equation is they have such unbelievable drive have such unbelievable drive have such unbelievable drive to it's not always win. We hear this to it's not always win. We hear this to it's not always win. We hear this like, oh, it's Michael Jordan like super like, oh, it's Michael Jordan like super like, oh, it's Michael Jordan like super competitive. Sometimes they're not super competitive. Sometimes they're not super competitive. Sometimes they're not super competitive. competitive. competitive. but they're obsessed about something. but they're obsessed about something. but they're obsessed about something. It's like I just can't beat that thing. It's like I just can't beat that thing. It's like I just can't beat that thing. Like you talked about it as that Like you talked about it as that Like you talked about it as that feeling. I want that feeling again. feeling. I want that feeling again. feeling. I want that feeling again. >> Others are my friends made fun of me >> Others are my friends made fun of me >> Others are my friends made fun of me when I was 12 because I put on a report when I was 12 because I put on a report when I was 12 because I put on a report I want to break the Major League I want to break the Major League I want to break the Major League Baseball strikeout record and 20 years Baseball strikeout record and 20 years Baseball strikeout record and 20 years later they can't let go of it. later they can't let go of it. later they can't let go of it. >> Like they're so locked into being like, >> Like they're so locked into being like, >> Like they're so locked into being like, I have to get this. I have to get like I I have to get this. I have to get like I I have to get this. I have to get like I have to sort of get this. The hard part
33:00have to sort of get this. The hard part have to sort of get this. The hard part about that is and what also puts almost about that is and what also puts almost about that is and what also puts almost that same person in the same category is that same person in the same category is that same person in the same category is they have what we call post Olympics they have what we call post Olympics they have what we call post Olympics depression. We've had people spend five depression. We've had people spend five depression. We've had people spend five or six or seven years doing nothing else or six or seven years doing nothing else or six or seven years doing nothing else in their life but training for baseball. in their life but training for baseball. in their life but training for baseball. No hobbies, no family, nothing else. No hobbies, no family, nothing else. No hobbies, no family, nothing else. They don't go to conferences, they don't They don't go to conferences, they don't They don't go to conferences, they don't go on vacations. They run right to it. go on vacations. They run right to it. go on vacations. They run right to it. And then they win the Sai Young. And do And then they win the Sai Young. And do And then they win the Sai Young. And do you know what happens the moment they're you know what happens the moment they're you know what happens the moment they're announced as Sai Young winner? announced as Sai Young winner? announced as Sai Young winner? Nothing. They feel nothing. I've won a Nothing. They feel nothing. I've won a Nothing. They feel nothing. I've won a national championship. national championship. national championship. And I hated everyone I played with. And And I hated everyone I played with. And And I hated everyone I played with. And I walked off the field and went, I walked off the field and went, I walked off the field and went, "Huh, "Huh, "Huh, I'll have more satis satisfaction I'll have more satis satisfaction I'll have more satis satisfaction walking off this stage than I did walking off this stage than I did walking off this stage than I did winning a national championship winning a national championship winning a national championship football." football." football." >> Thank you. The ultimate human podcast. >> Thank you. The ultimate human podcast. >> Thank you. The ultimate human podcast. >> You're welcome. >> You're welcome. >> You're welcome. >> Gary's Brea satisfying every 42-y old >> Gary's Brea satisfying every 42-y old >> Gary's Brea satisfying every 42-y old man in the world. man in the world. man in the world. >> I That that that clip is going to go >> I That that that clip is going to go >> I That that that clip is going to go viral, guys. guys at my team. Can you
34:00viral, guys. guys at my team. Can you viral, guys. guys at my team. Can you Yeah. cut that throat on Tik Tok. Yeah. cut that throat on Tik Tok. Yeah. cut that throat on Tik Tok. Um I coached an athlete who won was the Um I coached an athlete who won was the Um I coached an athlete who won was the first American to win Olympic gold in first American to win Olympic gold in first American to win Olympic gold in her sport. She beat a 14 or 15 time her sport. She beat a 14 or 15 time her sport. She beat a 14 or 15 time world champion. Huge upset, right? And world champion. Huge upset, right? And world champion. Huge upset, right? And then they walk out of these things and then they walk out of these things and then they walk out of these things and they have this depression because they they have this depression because they they have this depression because they have no identity outside of that. And so have no identity outside of that. And so have no identity outside of that. And so the athletes that stay around all those the athletes that stay around all those the athletes that stay around all those years, years, years, >> sometimes they're still winning, >> sometimes they're still winning, >> sometimes they're still winning, >> sometimes they're losing a bunch. and >> sometimes they're losing a bunch. and >> sometimes they're losing a bunch. and you're just you as a fan are like, "God, you're just you as a fan are like, "God, you're just you as a fan are like, "God, can you just like can you just like can you just like >> you, you know, you want them to retire? >> you, you know, you want them to retire? >> you, you know, you want them to retire? You want them to walk away, but they You want them to walk away, but they You want them to walk away, but they can't can't can't >> because they have no other identity." >> because they have no other identity." >> because they have no other identity." >> That's what got them there, though. That >> That's what got them there, though. That >> That's what got them there, though. That is what That's why I said it's the is what That's why I said it's the is what That's why I said it's the double-edged sword here because it it double-edged sword here because it it double-edged sword here because it it was that obsession with that moment, was that obsession with that moment, was that obsession with that moment, that obsession with winning, that that obsession with winning, that that obsession with winning, that obsession with proving somebody wrong, obsession with proving somebody wrong, obsession with proving somebody wrong, that obsession with something. But they that obsession with something. But they that obsession with something. But they also can't walk away. And so, they also can't walk away. And so, they also can't walk away. And so, they battle through everything to continue to battle through everything to continue to battle through everything to continue to play because they don't know what the play because they don't know what the play because they don't know what the hell else to do when they retire, hell else to do when they retire, hell else to do when they retire, >> right? And so we have to be really >> right? And so we have to be really >> right? And so we have to be really cautious of this and this is actually cautious of this and this is actually cautious of this and this is actually something we work on. Um all of our something we work on. Um all of our something we work on. Um all of our athletes work with sports psychologists athletes work with sports psychologists athletes work with sports psychologists and we encourage them to work with
35:00and we encourage them to work with and we encourage them to work with therapists or psychotherapists as well. therapists or psychotherapists as well. therapists or psychotherapists as well. >> Even if they're fine as we start getting >> Even if they're fine as we start getting >> Even if they're fine as we start getting in that middle to back half. We have to in that middle to back half. We have to in that middle to back half. We have to start developing these things or they're start developing these things or they're start developing these things or they're going to walk away but not all but like going to walk away but not all but like going to walk away but not all but like they're going to walk away potentially they're going to walk away potentially they're going to walk away potentially in trouble. So we actually have some of in trouble. So we actually have some of in trouble. So we actually have some of our really young like mear sub23 year our really young like mear sub23 year our really young like mear sub23 year olds who are starting this process. Like olds who are starting this process. Like olds who are starting this process. Like you have to have at least one hobby. you have to have at least one hobby. you have to have at least one hobby. >> You have to do something else besides >> You have to do something else besides >> You have to do something else besides >> something outside of your sport. >> something outside of your sport. >> something outside of your sport. >> It's got to be. Yeah. I don't care if >> It's got to be. Yeah. I don't care if >> It's got to be. Yeah. I don't care if it's Some of our guys are into hunting. it's Some of our guys are into hunting. it's Some of our guys are into hunting. Some of them are riding horseback. Some of them are riding horseback. Some of them are riding horseback. They're painting. I don't like I don't They're painting. I don't like I don't They're painting. I don't like I don't care. Or we're going to develop at least care. Or we're going to develop at least care. Or we're going to develop at least one other thing that we can go to. Now, one other thing that we can go to. Now, one other thing that we can go to. Now, we did that with one of our guys and we did that with one of our guys and we did that with one of our guys and he's like, "I'll play golf." We're like, he's like, "I'll play golf." We're like, he's like, "I'll play golf." We're like, "All right." So, he never played golf "All right." So, he never played golf "All right." So, he never played golf before. We brought a coach in for him, before. We brought a coach in for him, before. We brought a coach in for him, taught him how to swing or whatever. taught him how to swing or whatever. taught him how to swing or whatever. Like three days later, shoulder Like three days later, shoulder Like three days later, shoulder problems. Shoulder problems. We couldn't problems. Shoulder problems. We couldn't problems. Shoulder problems. We couldn't figure it out. Like, what happened? figure it out. Like, what happened? figure it out. Like, what happened? Like, "Oh, yeah. I played golf or Like, "Oh, yeah. I played golf or Like, "Oh, yeah. I played golf or whatever. We're like like you should be whatever. We're like like you should be whatever. We're like like you should be fine swinging. Then we looked we're like fine swinging. Then we looked we're like fine swinging. Then we looked we're like you had 185 swings. Like he he bought a you had 185 swings. Like he he bought a you had 185 swings. Like he he bought a simulator, put it in his garage and
36:00simulator, put it in his garage and simulator, put it in his garage and swung for like an hour and a half at swung for like an hour and a half at swung for like an hour and a half at full go. And we're like okay got to full go. And we're like okay got to full go. And we're like okay got to that's athletes like you got to be that's athletes like you got to be that's athletes like you got to be really specific with what you tell them really specific with what you tell them really specific with what you tell them like really careful. So, like really careful. So, like really careful. So, >> uh, my answer to it is is really that >> uh, my answer to it is is really that >> uh, my answer to it is is really that the longevity piece is sometimes just the longevity piece is sometimes just the longevity piece is sometimes just pure grit pure grit pure grit >> because the fear of having to deal with >> because the fear of having to deal with >> because the fear of having to deal with life outside of that is so gripping and life outside of that is so gripping and life outside of that is so gripping and so real, whether it's income. I don't so real, whether it's income. I don't so real, whether it's income. I don't know how else I'm going to make income, know how else I'm going to make income, know how else I'm going to make income, right? Professional sports like you're right? Professional sports like you're right? Professional sports like you're done in your early 30s. It's like now done in your early 30s. It's like now done in your early 30s. It's like now you guys are all just like figuring out you guys are all just like figuring out you guys are all just like figuring out what you kind of want to be in life at what you kind of want to be in life at what you kind of want to be in life at 40 and they're they're they're done. 40 and they're they're they're done. 40 and they're they're they're done. >> Such a huge transition. >> Such a huge transition. >> Such a huge transition. >> Yeah. Um, so I could go on and on, but >> Yeah. Um, so I could go on and on, but >> Yeah. Um, so I could go on and on, but like that from the psychological, mental like that from the psychological, mental like that from the psychological, mental perspective, the ones I've been around, perspective, the ones I've been around, perspective, the ones I've been around, uh, that's that's really the big concern uh, that's that's really the big concern uh, that's that's really the big concern that they have to deal with. And it it that they have to deal with. And it it that they have to deal with. And it it gets them there, but it also can set gets them there, but it also can set gets them there, but it also can set them up for troubles the next 25 to 50 them up for troubles the next 25 to 50 them up for troubles the next 25 to 50 years of their life. And that's when you years of their life. And that's when you years of their life. And that's when you see those really sad stories of the see those really sad stories of the see those really sad stories of the athletes that have gone bankrupt and all athletes that have gone bankrupt and all athletes that have gone bankrupt and all the other they just have no other skill. the other they just have no other skill. the other they just have no other skill. >> So, I want I want to talk about some of >> So, I want I want to talk about some of >> So, I want I want to talk about some of the big majors. Um, you know, yesterday
37:00the big majors. Um, you know, yesterday the big majors. Um, you know, yesterday there was a lot of uh questions after my there was a lot of uh questions after my there was a lot of uh questions after my uh group talk in here. um especially uh group talk in here. um especially uh group talk in here. um especially coming from women centered around um coming from women centered around um coming from women centered around um intermittent fasting. Oh yeah. Um and intermittent fasting. Oh yeah. Um and intermittent fasting. Oh yeah. Um and and their feeding windows and lots of and their feeding windows and lots of and their feeding windows and lots of questions around fasted versus fed questions around fasted versus fed questions around fasted versus fed cardio, fasted versus fed weight cardio, fasted versus fed weight cardio, fasted versus fed weight training. training. training. >> Um you know, which is better for fat >> Um you know, which is better for fat >> Um you know, which is better for fat loss, which is better for muscle, you loss, which is better for muscle, you loss, which is better for muscle, you know, hypertrophy. Um and and I think know, hypertrophy. Um and and I think know, hypertrophy. Um and and I think there's still that prevailing um fear there's still that prevailing um fear there's still that prevailing um fear and in a lot of women that if I weight and in a lot of women that if I weight and in a lot of women that if I weight train, I'm going to get bulky. Sure. train, I'm going to get bulky. Sure. train, I'm going to get bulky. Sure. Yeah. That's um so you let's let's start Yeah. That's um so you let's let's start Yeah. That's um so you let's let's start with with um morning exercise because with with um morning exercise because with with um morning exercise because most of us are exercising in the most of us are exercising in the most of us are exercising in the morning. Fasted versus fed exercise, morning. Fasted versus fed exercise, morning. Fasted versus fed exercise, fasted versus fed cardio. Where do where fasted versus fed cardio. Where do where fasted versus fed cardio. Where do where do you fall in that? do you fall in that? do you fall in that? >> Yeah, there's a lot of literature on >> Yeah, there's a lot of literature on >> Yeah, there's a lot of literature on this. In fact, uh probably two or three this. In fact, uh probably two or three this. In fact, uh probably two or three months ago, we published a study uh months ago, we published a study uh months ago, we published a study uh where we looked at intermittent fasting, where we looked at intermittent fasting, where we looked at intermittent fasting, a 168 protocol, which you you all a 168 protocol, which you you all a 168 protocol, which you you all probably know of, right? And we did it probably know of, right? And we did it probably know of, right? And we did it in men and women. But what's different in men and women. But what's different in men and women. But what's different about it is they were strength training
38:00about it is they were strength training about it is they were strength training four days a week and they were strength four days a week and they were strength four days a week and they were strength training in our laboratory and it was training in our laboratory and it was training in our laboratory and it was really really hard. They did a really really hard. They did a really really hard. They did a repetition to fail test every single day repetition to fail test every single day repetition to fail test every single day and if they exceeded like 10 repetitions and if they exceeded like 10 repetitions and if they exceeded like 10 repetitions that day, they went up in weight the that day, they went up in weight the that day, they went up in weight the next day and we increased their calories next day and we increased their calories next day and we increased their calories every single week based on their body every single week based on their body every single week based on their body weight. So this is a hyper caloric. This weight. So this is a hyper caloric. This weight. So this is a hyper caloric. This was not a fat loss. This was if you was not a fat loss. This was if you was not a fat loss. This was if you increased calories prior to exercise. increased calories prior to exercise. increased calories prior to exercise. >> No. Oh, one group trained fed. >> No. Oh, one group trained fed. >> No. Oh, one group trained fed. >> Okay. >> Okay. >> 13 hour eating window. The other group >> 13 hour eating window. The other group >> 13 hour eating window. The other group trained completely fasted and waited trained completely fasted and waited trained completely fasted and waited over an hour to start their feeding over an hour to start their feeding over an hour to start their feeding window. So train fast metabolic window window. So train fast metabolic window window. So train fast metabolic window which is which is which is >> gone. >> gone. >> gone. >> Yeah. Gone. >> Yeah. Gone. >> Yeah. Gone. >> Like total nonsense, right? >> Like total nonsense, right? >> Like total nonsense, right? >> Well, there's some caveats. It's not >> Well, there's some caveats. It's not >> Well, there's some caveats. It's not There's one actually important thing There's one actually important thing There's one actually important thing there. there. there. >> Point is like we set them up for the >> Point is like we set them up for the >> Point is like we set them up for the most extreme conditions like most extreme conditions like most extreme conditions like unbelievably hard training, very very unbelievably hard training, very very unbelievably hard training, very very previously well-trained people, hyper previously well-trained people, hyper previously well-trained people, hyper caloric, and you're going to not only caloric, and you're going to not only caloric, and you're going to not only train fasted, you're going to stay train fasted, you're going to stay train fasted, you're going to stay fasted for a minimum of an hour fasted for a minimum of an hour fasted for a minimum of an hour >> post exercise. >> post exercise. >> post exercise. >> Post exercise. >> Post exercise. >> Post exercise. Everybody got stronger. Everybody got stronger. Everybody got stronger. Everybody gained muscle mass. Men, the
39:00Everybody gained muscle mass. Men, the Everybody gained muscle mass. Men, the women, all of them. But the fed group women, all of them. But the fed group women, all of them. But the fed group got stronger than the other group did. got stronger than the other group did. got stronger than the other group did. That said, the fasting group, That said, the fasting group, That said, the fasting group, better body composition results. better body composition results. better body composition results. This is how physiology works, friends. This is how physiology works, friends. This is how physiology works, friends. There's not a single modality we could There's not a single modality we could There's not a single modality we could pick any of the ones we just said anyone pick any of the ones we just said anyone pick any of the ones we just said anyone other questions you potentially have other questions you potentially have other questions you potentially have where I could say universally it's a where I could say universally it's a where I could say universally it's a panacea it is always better it's almost panacea it is always better it's almost panacea it is always better it's almost always a case of tradeoffs right so what always a case of tradeoffs right so what always a case of tradeoffs right so what is your goal now the fasting group is your goal now the fasting group is your goal now the fasting group got more sleepy as the study went on got more sleepy as the study went on got more sleepy as the study went on they did less work the volume of they did less work the volume of they did less work the volume of exercise was lower they couldn't hang exercise was lower they couldn't hang exercise was lower they couldn't hang for as much volume this was only eight for as much volume this was only eight for as much volume this was only eight weeks my suspicion and I'm completely weeks my suspicion and I'm completely weeks my suspicion and I'm completely speculating is if this would have been a speculating is if this would have been a speculating is if this would have been a 12 or 16 week or maybe six months, 12 or 16 week or maybe six months, 12 or 16 week or maybe six months, I think the fasting group would have had I think the fasting group would have had I think the fasting group would have had more problems because they were getting more problems because they were getting more problems because they were getting tired during the day. tired during the day. tired during the day. >> It was difficult to handle all because >> It was difficult to handle all because >> It was difficult to handle all because remember we're hyper caloric and they're
40:00remember we're hyper caloric and they're remember we're hyper caloric and they're just having a hard time getting all just having a hard time getting all just having a hard time getting all those calories in in that condensed those calories in in that condensed those calories in in that condensed window. So they made it for eight weeks window. So they made it for eight weeks window. So they made it for eight weeks but they were headed in the wrong but they were headed in the wrong but they were headed in the wrong direction. So my answer directly is can direction. So my answer directly is can direction. So my answer directly is can you train really hard fasted 100%. you train really hard fasted 100%. you train really hard fasted 100%. Can you make progress? Absolutely. Can you make progress? Absolutely. Can you make progress? Absolutely. Can you train after fed? Yes. None of Can you train after fed? Yes. None of Can you train after fed? Yes. None of them are like a this does work, this them are like a this does work, this them are like a this does work, this does not work. It's pros and cons. And does not work. It's pros and cons. And does not work. It's pros and cons. And at this point, the research indicates it at this point, the research indicates it at this point, the research indicates it has almost nothing to do with male has almost nothing to do with male has almost nothing to do with male versus female. It has everything to do versus female. It has everything to do versus female. It has everything to do with you as a human versus you as a with you as a human versus you as a with you as a human versus you as a human. Maybe you are terrible at human. Maybe you are terrible at human. Maybe you are terrible at training fasted and maybe you are training fasted and maybe you are training fasted and maybe you are significantly better when you train significantly better when you train significantly better when you train fasted. That is the reality of how this fasted. That is the reality of how this fasted. That is the reality of how this is going to play out. So if I did the is going to play out. So if I did the is going to play out. So if I did the same example for endurance or cardio, same example for endurance or cardio, same example for endurance or cardio, you would hear the same thing. The one you would hear the same thing. The one you would hear the same thing. The one caveat here is there is there have been caveat here is there is there have been caveat here is there is there have been recent publications suggesting if you recent publications suggesting if you recent publications suggesting if you aren't a really really high volume aren't a really really high volume aren't a really really high volume endurance athlete, endurance athlete, endurance athlete, you're running, you're cycling 60 kilos you're running, you're cycling 60 kilos you're running, you're cycling 60 kilos a week or kilometers a week, 80
41:00a week or kilometers a week, 80 a week or kilometers a week, 80 kilometers a week, like you're really kilometers a week, like you're really kilometers a week, like you're really up. That does actually look like feeding up. That does actually look like feeding up. That does actually look like feeding before training is more advantageous before training is more advantageous before training is more advantageous than not. than not. than not. So if you're in one of those categories So if you're in one of those categories So if you're in one of those categories and for any of our athletes, we never and for any of our athletes, we never and for any of our athletes, we never intentionally tell people to fast. If intentionally tell people to fast. If intentionally tell people to fast. If they're already fasting, already like they're already fasting, already like they're already fasting, already like it, their stomach doesn't work in the it, their stomach doesn't work in the it, their stomach doesn't work in the morning, they get nauseous. If it makes morning, they get nauseous. If it makes morning, they get nauseous. If it makes them feel better, then we'll of course them feel better, then we'll of course them feel better, then we'll of course we'll let them keep going. But we very we'll let them keep going. But we very we'll let them keep going. But we very very rarely be like, "All right, you very rarely be like, "All right, you very rarely be like, "All right, you have to start fasting for your have to start fasting for your have to start fasting for your training." There's just no advantage. training." There's just no advantage. training." There's just no advantage. >> But you refer to body composition. So in >> But you refer to body composition. So in >> But you refer to body composition. So in the fasted group, they had better body the fasted group, they had better body the fasted group, they had better body composition. So if most of us are not composition. So if most of us are not composition. So if most of us are not training for a, you know, gold medal um training for a, you know, gold medal um training for a, you know, gold medal um we're training to look good, feel good, we're training to look good, feel good, we're training to look good, feel good, have more energy, um you know, live have more energy, um you know, live have more energy, um you know, live longer, take care of our bodies, longer, take care of our bodies, longer, take care of our bodies, detoxify. So for the vast majority of detoxify. So for the vast majority of detoxify. So for the vast majority of us, um in broad categories, if I'm us, um in broad categories, if I'm us, um in broad categories, if I'm summarizing what you're saying, you summarizing what you're saying, you summarizing what you're saying, you know, the fasted training group had know, the fasted training group had know, the fasted training group had better body composition, both got better body composition, both got better body composition, both got stronger, the fed group got stronger. stronger, the fed group got stronger. stronger, the fed group got stronger. >> Yeah. So you want to think about it this >> Yeah. So you want to think about it this >> Yeah. So you want to think about it this way. You can get a little bit strong and
42:00way. You can get a little bit strong and way. You can get a little bit strong and gain less fat in a hypercchloric state. gain less fat in a hypercchloric state. gain less fat in a hypercchloric state. How many of you would take that? I guess How many of you would take that? I guess How many of you would take that? I guess it's a lot of hands are going to go up, it's a lot of hands are going to go up, it's a lot of hands are going to go up, right? right? right? >> Yeah. >> Yeah. >> Great. Awesome. Now, remember that was >> Great. Awesome. Now, remember that was >> Great. Awesome. Now, remember that was just one study. just one study. just one study. You can only interpret so much. It You can only interpret so much. It You can only interpret so much. It doesn't prove anything. So, maybe more doesn't prove anything. So, maybe more doesn't prove anything. So, maybe more studies will come out, agree with us, studies will come out, agree with us, studies will come out, agree with us, disagree with us, who knows? If you look disagree with us, who knows? If you look disagree with us, who knows? If you look at the collective body of literature, at the collective body of literature, at the collective body of literature, fasting doesn't seem to have a huge fasting doesn't seem to have a huge fasting doesn't seem to have a huge impact on body fat. If it does, it impact on body fat. If it does, it impact on body fat. If it does, it generally looks like it potentially generally looks like it potentially generally looks like it potentially benefits it, but the impact is pretty benefits it, but the impact is pretty benefits it, but the impact is pretty minimal. So the way that I think the minimal. So the way that I think the minimal. So the way that I think the most appropriate way to think about this most appropriate way to think about this most appropriate way to think about this is the impact of the fasted say is less is the impact of the fasted say is less is the impact of the fasted say is less than the impact of your adherence, the than the impact of your adherence, the than the impact of your adherence, the less of the than the quality of your less of the than the quality of your less of the than the quality of your workout, then your happiness, your workout, then your happiness, your workout, then your happiness, your enjoyment. So if you don't mind fasting enjoyment. So if you don't mind fasting enjoyment. So if you don't mind fasting and your primary goal is body and your primary goal is body and your primary goal is body composition, then I probably say try composition, then I probably say try composition, then I probably say try fast training. But if you're like, "Oh fast training. But if you're like, "Oh fast training. But if you're like, "Oh my god, I hate it. it's awful. It's the my god, I hate it. it's awful. It's the my god, I hate it. it's awful. It's the worst thing ever and you don't train worst thing ever and you don't train worst thing ever and you don't train hard, you hate it, you have sucky
43:00hard, you hate it, you have sucky hard, you hate it, you have sucky workouts, then I would say definitely workouts, then I would say definitely workouts, then I would say definitely don't do it. And if you don't carry the don't do it. And if you don't carry the don't do it. And if you don't carry the weight, for sure try it. There is no to weight, for sure try it. There is no to weight, for sure try it. There is no to be again to be really clear, outside of be again to be really clear, outside of be again to be really clear, outside of really really high volume endurance, really really high volume endurance, really really high volume endurance, there doesn't seem to be huge downsides there doesn't seem to be huge downsides there doesn't seem to be huge downsides to it. to it. to it. Does that calculus make sense? Does that calculus make sense? Does that calculus make sense? >> Yeah. >> Yeah. >> You got lots of options here, right? So >> You got lots of options here, right? So >> You got lots of options here, right? So what we want to walk away from our idea what we want to walk away from our idea what we want to walk away from our idea is that this is absolutely better or is that this is absolutely better or is that this is absolutely better or absolutely fake or garbage. It doesn't absolutely fake or garbage. It doesn't absolutely fake or garbage. It doesn't work. Like none of those are true. work. Like none of those are true. work. Like none of those are true. >> There are use cases that are pretty >> There are use cases that are pretty >> There are use cases that are pretty common, not even just athletes, normal common, not even just athletes, normal common, not even just athletes, normal people, in which they're either people, in which they're either people, in which they're either completely acceptable options or one completely acceptable options or one completely acceptable options or one might even be slightly more advantageous might even be slightly more advantageous might even be slightly more advantageous than others. So, um I personally will do than others. So, um I personally will do than others. So, um I personally will do both. both. both. I'll go through weeks at a time where I I'll go through weeks at a time where I I'll go through weeks at a time where I go fasted training. I'll go through go fasted training. I'll go through go fasted training. I'll go through other weeks of the time when I do fed other weeks of the time when I do fed other weeks of the time when I do fed training. I tinker with them all. Um, we training. I tinker with them all. Um, we training. I tinker with them all. Um, we will generally by default for our will generally by default for our will generally by default for our clients and our athletes generally not clients and our athletes generally not clients and our athletes generally not going to act make them go start fasting going to act make them go start fasting going to act make them go start fasting if they don't. But again, we're not if they don't. But again, we're not if they don't. But again, we're not walking away from it unless we have walking away from it unless we have walking away from it unless we have specific reason in them that it's specific reason in them that it's specific reason in them that it's compromising performance. If you know
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45:00through our clinic system the last 10 through our clinic system the last 10 years. Uh, I'm going to pick on the years. Uh, I'm going to pick on the years. Uh, I'm going to pick on the women here for a minute because there women here for a minute because there women here for a minute because there was a lot of questions about this, you was a lot of questions about this, you was a lot of questions about this, you know, in the previous discussion. And, know, in the previous discussion. And, know, in the previous discussion. And, you know, it's it's not uncommon for you know, it's it's not uncommon for you know, it's it's not uncommon for women to come in with the scenario and women to come in with the scenario and women to come in with the scenario and say, "Gary, I don't I don't get it. I say, "Gary, I don't I don't get it. I say, "Gary, I don't I don't get it. I wake up in the morning, I'm fasted, I wake up in the morning, I'm fasted, I wake up in the morning, I'm fasted, I have a cup of black coffee. Um, I go to have a cup of black coffee. Um, I go to have a cup of black coffee. Um, I go to Orange Theory. You guys know what Orange Orange Theory. You guys know what Orange Orange Theory. You guys know what Orange Theory is? It's like one of those Theory is? It's like one of those Theory is? It's like one of those exercise sort of like a boot camp. Um, I exercise sort of like a boot camp. Um, I exercise sort of like a boot camp. Um, I go to Orange Theory. I go hammer down go to Orange Theory. I go hammer down go to Orange Theory. I go hammer down for 55 minutes. Um, I've been doing that for 55 minutes. Um, I've been doing that for 55 minutes. Um, I've been doing that five days a week um for three months and five days a week um for three months and five days a week um for three months and I haven't lost a single pound." I haven't lost a single pound." I haven't lost a single pound." >> Yeah. and they go, "I don't get it. I'm >> Yeah. and they go, "I don't get it. I'm >> Yeah. and they go, "I don't get it. I'm I'm not even eating." Um and uh and and I'm not even eating." Um and uh and and I'm not even eating." Um and uh and and so it's it's that nothing is more so it's it's that nothing is more so it's it's that nothing is more frustrating than that and trying to frustrating than that and trying to frustrating than that and trying to exercise that discipline. When we when exercise that discipline. When we when exercise that discipline. When we when we took a deeper dive into the vast we took a deeper dive into the vast we took a deeper dive into the vast majority of of those cases, they have majority of of those cases, they have majority of of those cases, they have very narrow feeding windows. It's very narrow feeding windows. It's very narrow feeding windows. It's usually husband and wife or, you know, usually husband and wife or, you know, usually husband and wife or, you know, spouses start this journey together. spouses start this journey together. spouses start this journey together. Husband's doing great. He feels amazing. Husband's doing great. He feels amazing. Husband's doing great. He feels amazing. Sleeping like a bear, wolfing down pizza Sleeping like a bear, wolfing down pizza Sleeping like a bear, wolfing down pizza in his feeding window. you know, she's
46:00in his feeding window. you know, she's in his feeding window. you know, she's having a Ritz cracker and a and black having a Ritz cracker and a and black having a Ritz cracker and a and black coffee and she's blowing up like a tick coffee and she's blowing up like a tick coffee and she's blowing up like a tick and and now they want to get divorced. and and now they want to get divorced. and and now they want to get divorced. So, I become a marriage counselor and So, I become a marriage counselor and So, I become a marriage counselor and I'm like, he still loves you. He's just I'm like, he still loves you. He's just I'm like, he still loves you. He's just a candidate for intermittent fasting and a candidate for intermittent fasting and a candidate for intermittent fasting and you're not. So, can you talk about um you're not. So, can you talk about um you're not. So, can you talk about um and and then I will tell you some of the and and then I will tell you some of the and and then I will tell you some of the worst endocrine disasters that we've worst endocrine disasters that we've worst endocrine disasters that we've seen Yeah. seen Yeah. seen Yeah. >> are young menrating women that eat in a >> are young menrating women that eat in a >> are young menrating women that eat in a very narrow feeding window. very narrow feeding window. very narrow feeding window. >> Yeah. So there's a thing called reds >> Yeah. So there's a thing called reds >> Yeah. So there's a thing called reds res. res. res. >> Yeah. And it's an effectively what >> Yeah. And it's an effectively what >> Yeah. And it's an effectively what happens when you live in this low energy happens when you live in this low energy happens when you live in this low energy availability state and res is availability state and res is availability state and res is effectively a female specific issue. If effectively a female specific issue. If effectively a female specific issue. If you live in a really low energy energy you live in a really low energy energy you live in a really low energy energy availability state for a long time, availability state for a long time, availability state for a long time, you're going to see you said hormonal, you're going to see you said hormonal, you're going to see you said hormonal, but you can pick any metric you possibly but you can pick any metric you possibly but you can pick any metric you possibly care about and it will tank. care about and it will tank. care about and it will tank. >> Rez is actually a very legitimate really >> Rez is actually a very legitimate really >> Rez is actually a very legitimate really difficult concern. difficult concern. difficult concern. It's awful and it is incredibly It's awful and it is incredibly It's awful and it is incredibly pervasive, especially for female pervasive, especially for female pervasive, especially for female athletes or what I'll just call female athletes or what I'll just call female athletes or what I'll just call female exercisers. Like your avatar is perfect. exercisers. Like your avatar is perfect. exercisers. Like your avatar is perfect. >> Yeah. >> Yeah. >> Not an athlete, but you're just you're
47:00>> Not an athlete, but you're just you're >> Not an athlete, but you're just you're exercising five or six times a week and exercising five or six times a week and exercising five or six times a week and you're really doing cardio and you're you're really doing cardio and you're you're really doing cardio and you're like really pushing it, strength like really pushing it, strength like really pushing it, strength training twice a week. So that is a very training twice a week. So that is a very training twice a week. So that is a very very real thing and it's so hard because very real thing and it's so hard because very real thing and it's so hard because they desperately need to lose that they desperately need to lose that they desperately need to lose that weight. They want to lose that weight weight. They want to lose that weight weight. They want to lose that weight and they're just burning themselves to and they're just burning themselves to and they're just burning themselves to do it and they get in that spot. So the do it and they get in that spot. So the do it and they get in that spot. So the approach we have philosophically and approach we have philosophically and approach we have philosophically and this can happen to men too but I would this can happen to men too but I would this can happen to men too but I would say our experience and our coaching say our experience and our coaching say our experience and our coaching program would mimic yours. program would mimic yours. program would mimic yours. >> Okay. >> Okay. >> It is more we have personally I don't >> It is more we have personally I don't >> It is more we have personally I don't know if the data actually support this know if the data actually support this know if the data actually support this but but but >> we have seen this be more of an issue in >> we have seen this be more of an issue in >> we have seen this be more of an issue in women women women >> I mean I'm talking the vast vast >> I mean I'm talking the vast vast >> I mean I'm talking the vast vast majority. Yeah. majority. Yeah. majority. Yeah. >> Um and very narrow feeding. >> Um and very narrow feeding. >> Um and very narrow feeding. >> We'll see this uh sleep will start to >> We'll see this uh sleep will start to >> We'll see this uh sleep will start to tank. tank. tank. >> Sleep will just really crash and go >> Sleep will just really crash and go >> Sleep will just really crash and go down. We see excessive rumination. I down. We see excessive rumination. I down. We see excessive rumination. I don't really think of myself as an don't really think of myself as an don't really think of myself as an anxious person. I never had this, but anxious person. I never had this, but anxious person. I never had this, but I'm just like completely compulsive in a I'm just like completely compulsive in a I'm just like completely compulsive in a substantive. I don't know what's going substantive. I don't know what's going substantive. I don't know what's going on. Like we have all this and then that on. Like we have all this and then that on. Like we have all this and then that spiral, right? You sleep worse, you spiral, right? You sleep worse, you spiral, right? You sleep worse, you binge, you fly off the handle, then you binge, you fly off the handle, then you binge, you fly off the handle, then you punish, you go even further in the wrong punish, you go even further in the wrong punish, you go even further in the wrong direction, and then like out, you try to direction, and then like out, you try to direction, and then like out, you try to out exercise it, you try to out undereat
48:00out exercise it, you try to out undereat out exercise it, you try to out undereat it again, and you're just in this I it again, and you're just in this I it again, and you're just in this I mean, does this sound like familiar at mean, does this sound like familiar at mean, does this sound like familiar at all? Not to you personally, but like all? Not to you personally, but like all? Not to you personally, but like maybe a friend of yours. maybe a friend of yours. maybe a friend of yours. >> Yeah. >> Yeah. >> Asking for a friend. >> Asking for a friend. >> Asking for a friend. >> Yeah. So, again, mimic that same exact >> Yeah. So, again, mimic that same exact >> Yeah. So, again, mimic that same exact thing. um you what you want to do is thing. um you what you want to do is thing. um you what you want to do is there's a couple of things you can try. there's a couple of things you can try. there's a couple of things you can try. Maybe I'll start there. There's been Maybe I'll start there. There's been Maybe I'll start there. There's been some research on things like diet some research on things like diet some research on things like diet refeeds. refeeds. refeeds. And so this is something that you want And so this is something that you want And so this is something that you want to think about. And this refeed can to think about. And this refeed can to think about. And this refeed can happen every something like four to 10 happen every something like four to 10 happen every something like four to 10 weeks. And a refeed is generally like a weeks. And a refeed is generally like a weeks. And a refeed is generally like a 10 to 15% elevation 10 to 15% elevation 10 to 15% elevation and calories. It is not a cheat Sunday. and calories. It is not a cheat Sunday. and calories. It is not a cheat Sunday. I eat whatever the hell I want one day a I eat whatever the hell I want one day a I eat whatever the hell I want one day a week. Like I I don't we have some people week. Like I I don't we have some people week. Like I I don't we have some people that are fine with that, but we that are fine with that, but we that are fine with that, but we generally I don't like to think about generally I don't like to think about generally I don't like to think about food as cheating. food as cheating. food as cheating. >> It sets particularly people with or in >> It sets particularly people with or in >> It sets particularly people with or in the area of eating disorders. the area of eating disorders. the area of eating disorders. >> Most professionals in that space are >> Most professionals in that space are >> Most professionals in that space are going to like cringe at the idea of a going to like cringe at the idea of a going to like cringe at the idea of a cheat day. It's just a really bad cheat day. It's just a really bad cheat day. It's just a really bad relationship with food. So we don't do relationship with food. So we don't do relationship with food. So we don't do that. A a diet refeed, a diet rebound is that. A a diet refeed, a diet rebound is that. A a diet refeed, a diet rebound is also not a doubling of calories. At the also not a doubling of calories. At the also not a doubling of calories. At the same token, when we're cutting calories,
49:00same token, when we're cutting calories, same token, when we're cutting calories, we're not cutting 50%. Either, right? we're not cutting 50%. Either, right? we're not cutting 50%. Either, right? We're generally in the window of like 10 We're generally in the window of like 10 We're generally in the window of like 10 to 15% increases and decreases in range. to 15% increases and decreases in range. to 15% increases and decreases in range. That will help significantly stabilize That will help significantly stabilize That will help significantly stabilize your physiology. And we tend to see your physiology. And we tend to see your physiology. And we tend to see really common rebounds of hormonal really common rebounds of hormonal really common rebounds of hormonal profiles, sleep, perceptions, mood profiles, sleep, perceptions, mood profiles, sleep, perceptions, mood control is a huge one control is a huge one control is a huge one >> with this one. So, one thing I would try >> with this one. So, one thing I would try >> with this one. So, one thing I would try on that is maybe on that is maybe on that is maybe 7 to 21 days of a mild refeed. 7 to 21 days of a mild refeed. 7 to 21 days of a mild refeed. Generally, that looks like more Generally, that looks like more Generally, that looks like more carbohydrates. carbohydrates. carbohydrates. We're generally going to give those back We're generally going to give those back We're generally going to give those back because it tends to be the one this because it tends to be the one this because it tends to be the one this group tends to hyperrestrict in the face group tends to hyperrestrict in the face group tends to hyperrestrict in the face of large volumes of highintensity of large volumes of highintensity of large volumes of highintensity exercise. exercise. >> That also has a direct impact on sleep. >> That also has a direct impact on sleep. >> That also has a direct impact on sleep. >> And so that tends to be the one we can >> And so that tends to be the one we can >> And so that tends to be the one we can give back and they're okay. If you want give back and they're okay. If you want give back and they're okay. If you want to go if their protein is low and you to go if their protein is low and you to go if their protein is low and you want to go the protein route, fine. If want to go the protein route, fine. If want to go the protein route, fine. If their fats are too low, because some their fats are too low, because some their fats are too low, because some women do that too, like super low fat, women do that too, like super low fat, women do that too, like super low fat, fine. So pay attention to your your fine. So pay attention to your your fine. So pay attention to your your client, your person, right? And and client, your person, right? And and client, your person, right? And and deploy the strategy that makes the most deploy the strategy that makes the most deploy the strategy that makes the most sense. But yeah, it's a significant sense. But yeah, it's a significant sense. But yeah, it's a significant issue. Um, so the advice I would give issue. Um, so the advice I would give issue. Um, so the advice I would give that individual is do the refeed. The
50:00that individual is do the refeed. The that individual is do the refeed. The framework here, friends, is this and you framework here, friends, is this and you framework here, friends, is this and you probably say something like this all the probably say something like this all the probably say something like this all the time. People want to lose fat to get time. People want to lose fat to get time. People want to lose fat to get healthier. And we will always say get healthier. And we will always say get healthier. And we will always say get healthier first. healthier first. healthier first. Fat loss is far easier when you're Fat loss is far easier when you're Fat loss is far easier when you're healthy. When you're not, it is really healthy. When you're not, it is really healthy. When you're not, it is really difficult. If you want to think about difficult. If you want to think about difficult. If you want to think about that as hormone imbalances, that as hormone imbalances, that as hormone imbalances, >> if you want to think about that as you >> if you want to think about that as you >> if you want to think about that as you know, that's not always just the case. know, that's not always just the case. know, that's not always just the case. It's not all your hormones, but if that It's not all your hormones, but if that It's not all your hormones, but if that helps you understand conceptually what's helps you understand conceptually what's helps you understand conceptually what's happening, get the body stable, happening, get the body stable, happening, get the body stable, >> get it happy, >> get it happy, >> get it happy, weight loss will be far easier when you weight loss will be far easier when you weight loss will be far easier when you do that. So, you can actually come back do that. So, you can actually come back do that. So, you can actually come back and either reduce the exercise. Um, one and either reduce the exercise. Um, one and either reduce the exercise. Um, one of the things that we see happen of the things that we see happen of the things that we see happen specifically specifically specifically with highintensity exercise, with highintensity exercise, with highintensity exercise, it's okay, but some people can't handle it's okay, but some people can't handle it's okay, but some people can't handle 5 days a week of it, 5 days a week of it, 5 days a week of it, >> right? >> right? >> right? >> It's really common. >> It's really common. >> It's really common. Super time efficient, I get it. But five Super time efficient, I get it. But five Super time efficient, I get it. But five days a week in the face of really low
51:00days a week in the face of really low days a week in the face of really low caloric intake can hammer people. And caloric intake can hammer people. And caloric intake can hammer people. And you will see this with recovery metrics, you will see this with recovery metrics, you will see this with recovery metrics, whether it's our biochemical metrics whether it's our biochemical metrics whether it's our biochemical metrics we're taking, whether it's something we're taking, whether it's something we're taking, whether it's something like an HRV or a sleep or perception or like an HRV or a sleep or perception or like an HRV or a sleep or perception or whatever, you'll just see that stuff whatever, you'll just see that stuff whatever, you'll just see that stuff just tank. So strategy one I gave you just tank. So strategy one I gave you just tank. So strategy one I gave you was maybe altering caloric intake. was maybe altering caloric intake. was maybe altering caloric intake. Strategy two might be let's back off the Strategy two might be let's back off the Strategy two might be let's back off the orange theory three times a week. orange theory three times a week. orange theory three times a week. They're not going to go to two. They're They're not going to go to two. They're They're not going to go to two. They're at five. at five. at five. >> Yeah. >> Yeah. >> Maybe get them. Can we can we negotiate >> Maybe get them. Can we can we negotiate >> Maybe get them. Can we can we negotiate to four? And then what do we put in to four? And then what do we put in to four? And then what do we put in exchange? It could be nothing. It could exchange? It could be nothing. It could exchange? It could be nothing. It could be a walk. It could be something else. be a walk. It could be something else. be a walk. It could be something else. right? To get anxiety out of the way, right? To get anxiety out of the way, right? To get anxiety out of the way, get respiratory rate down, whatever we get respiratory rate down, whatever we get respiratory rate down, whatever we can do. But that is a a really common can do. But that is a a really common can do. But that is a a really common thing we'll do. So, you have multiple thing we'll do. So, you have multiple thing we'll do. So, you have multiple levers is what I'm trying to help you levers is what I'm trying to help you levers is what I'm trying to help you understand. If somebody's refusing to understand. If somebody's refusing to understand. If somebody's refusing to change calories, great. See if they'll change calories, great. See if they'll change calories, great. See if they'll tone down the high intensity. They won't tone down the high intensity. They won't tone down the high intensity. They won't pull up on that. Maybe tell them, "Okay, pull up on that. Maybe tell them, "Okay, pull up on that. Maybe tell them, "Okay, fine. We're going up in calories." But fine. We're going up in calories." But fine. We're going up in calories." But those are the two biggest levers. You're those are the two biggest levers. You're those are the two biggest levers. You're not going to outs supplement your way not going to outs supplement your way not going to outs supplement your way through this one. through this one. through this one. >> Like, you're you're just not going to. >> Like, you're you're just not going to. >> Like, you're you're just not going to. You you have to give the body some sort You you have to give the body some sort You you have to give the body some sort of alastic reprie or you're not going to of alastic reprie or you're not going to of alastic reprie or you're not going to get anyone. Um, I think we uh be remiss
52:00get anyone. Um, I think we uh be remiss get anyone. Um, I think we uh be remiss if we didn't actually touch on if we didn't actually touch on if we didn't actually touch on supplementation. Um, if any, what are supplementation. Um, if any, what are supplementation. Um, if any, what are some musthaves? There's a lot of I I some musthaves? There's a lot of I I some musthaves? There's a lot of I I don't want to say that it's new don't want to say that it's new don't want to say that it's new research, but it's newly publicized um research, but it's newly publicized um research, but it's newly publicized um research, especially surrounding research, especially surrounding research, especially surrounding creatine. Um, you know, I'm a huge fan creatine. Um, you know, I'm a huge fan creatine. Um, you know, I'm a huge fan of of creatine, especially in in in of of creatine, especially in in in of of creatine, especially in in in older females. Um, not just for muscle older females. Um, not just for muscle older females. Um, not just for muscle benefits, for for cognitive benefits. benefits, for for cognitive benefits. benefits, for for cognitive benefits. So, I wonder if you might just touch on So, I wonder if you might just touch on So, I wonder if you might just touch on creatine as a as a big one. And then any creatine as a as a big one. And then any creatine as a as a big one. And then any other must-h have supplementation for, other must-h have supplementation for, other must-h have supplementation for, you know, athletes or people that are you know, athletes or people that are you know, athletes or people that are just on that health journey because just on that health journey because just on that health journey because nothing's worse than paralysis of nothing's worse than paralysis of nothing's worse than paralysis of analysis that you get out on Google analysis that you get out on Google analysis that you get out on Google right now or going out on social media right now or going out on social media right now or going out on social media and trying to figure out what should I and trying to figure out what should I and trying to figure out what should I >> be supplementing with. I mean, I'm a >> be supplementing with. I mean, I'm a >> be supplementing with. I mean, I'm a huge fan obviously of genetic testing huge fan obviously of genetic testing huge fan obviously of genetic testing and supplementing for deficiency, but and supplementing for deficiency, but and supplementing for deficiency, but when we talk about performance, muscle, when we talk about performance, muscle, when we talk about performance, muscle, fat loss, um you know, impact on sleep. fat loss, um you know, impact on sleep. fat loss, um you know, impact on sleep. >> Yeah. So, we're all probably on the same >> Yeah. So, we're all probably on the same >> Yeah. So, we're all probably on the same page. Supplements are one of our page. Supplements are one of our page. Supplements are one of our tertiary or lower level activities. tertiary or lower level activities. tertiary or lower level activities. You got to do all the big stuff for Can You got to do all the big stuff for Can You got to do all the big stuff for Can I skip past that part though? We all
53:00I skip past that part though? We all I skip past that part though? We all know that's to be true. Whole food, know that's to be true. Whole food, know that's to be true. Whole food, whole food, whole food, whole food. whole food, whole food, whole food. whole food, whole food, whole food. Okay, we're done. Great. Absolutely Okay, we're done. Great. Absolutely Okay, we're done. Great. Absolutely true. And we for sure spend most of our true. And we for sure spend most of our true. And we for sure spend most of our time on whole food. But we will get to time on whole food. But we will get to time on whole food. But we will get to supplements. Um the only ones that I say supplements. Um the only ones that I say supplements. Um the only ones that I say are absolutely, you know, quote unquote are absolutely, you know, quote unquote are absolutely, you know, quote unquote necessary necessary necessary are ideally based on direct biomarkers are ideally based on direct biomarkers are ideally based on direct biomarkers or performance goals. And so generally or performance goals. And so generally or performance goals. And so generally we approach it that way. blood we approach it that way. blood we approach it that way. blood chemistry, blood tests that has by far chemistry, blood tests that has by far chemistry, blood tests that has by far the most rigorous science behind it. It the most rigorous science behind it. It the most rigorous science behind it. It has the most direct implications. So we has the most direct implications. So we has the most direct implications. So we will do our specific supplementation will do our specific supplementation will do our specific supplementation based on your unique molecular based on your unique molecular based on your unique molecular signature. After that, we can't have signature. After that, we can't have signature. After that, we can't have some like categorical universal ones. some like categorical universal ones. some like categorical universal ones. Creatine, of course, is getting loads of Creatine, of course, is getting loads of Creatine, of course, is getting loads of love, which makes my heart just warm to love, which makes my heart just warm to love, which makes my heart just warm to all end, right? all end, right? all end, right? Um I have a conflict of interest. I have Um I have a conflict of interest. I have Um I have a conflict of interest. I have a financial tie to Momentous, a financial tie to Momentous, a financial tie to Momentous, >> but do whatever you want there, right? >> but do whatever you want there, right? >> but do whatever you want there, right? So, always want to disclose things like So, always want to disclose things like So, always want to disclose things like that. So, that being said, I don't get that. So, that being said, I don't get that. So, that being said, I don't get any money if you buy creatine. any money if you buy creatine. any money if you buy creatine. >> How about monohydrate versus um HCL? >> How about monohydrate versus um HCL? >> How about monohydrate versus um HCL? >> Yeah. So, monohydrate is the the play >> Yeah. So, monohydrate is the the play >> Yeah. So, monohydrate is the the play for sure. And one thing you want to pay for sure. And one thing you want to pay for sure. And one thing you want to pay attention to with creatine, and this is
54:00attention to with creatine, and this is attention to with creatine, and this is different um Nicole, we How long have we different um Nicole, we How long have we different um Nicole, we How long have we been talking about creatine like for a been talking about creatine like for a been talking about creatine like for a billion decades, right? billion decades, right? billion decades, right? >> The thing about it was we used to be >> The thing about it was we used to be >> The thing about it was we used to be able to buy it from anywhere. And I sold able to buy it from anywhere. And I sold able to buy it from anywhere. And I sold this for I said this thing like for this for I said this thing like for this for I said this thing like for decades. So, just buy it all the way. decades. So, just buy it all the way. decades. So, just buy it all the way. It's all creatine monohydrate because it It's all creatine monohydrate because it It's all creatine monohydrate because it all came from the same manufacturer. is all came from the same manufacturer. is all came from the same manufacturer. is now different. now different. now different. >> So there's a specific type of creatine >> So there's a specific type of creatine >> So there's a specific type of creatine called crea pure. called crea pure. called crea pure. Many many companies use it. Again I do Many many companies use it. Again I do Many many companies use it. Again I do momentous but do whatever you want. Now momentous but do whatever you want. Now momentous but do whatever you want. Now the difference between cure creapur pure the difference between cure creapur pure the difference between cure creapur pure crea pure excuse me is they don't use crea pure excuse me is they don't use crea pure excuse me is they don't use formaldahhide formaldahhide formaldahhide and other things you don't want in there and other things you don't want in there and other things you don't want in there in the processing way. If you guys in the processing way. If you guys in the processing way. If you guys actually knew how creatine is made you actually knew how creatine is made you actually knew how creatine is made you you'd be stunned. So creature is not you'd be stunned. So creature is not you'd be stunned. So creature is not made with formaldahhide. Um it's not made with formaldahhide. Um it's not made with formaldahhide. Um it's not made with other things you don't want. made with other things you don't want. made with other things you don't want. It's also the only one that has verified It's also the only one that has verified It's also the only one that has verified concentrations of accuracy. So, pick a concentrations of accuracy. So, pick a concentrations of accuracy. So, pick a provider that has that. Generally, pick provider that has that. Generally, pick provider that has that. Generally, pick one that has transparency in their one that has transparency in their one that has transparency in their testing. Uh, you'll know, we actually testing. Uh, you'll know, we actually testing. Uh, you'll know, we actually published a study a couple years ago. published a study a couple years ago. published a study a couple years ago. Depending on what country you pull from,
55:00Depending on what country you pull from, Depending on what country you pull from, you'll see that supplements, even like you'll see that supplements, even like you'll see that supplements, even like creatine, have anywhere between like a creatine, have anywhere between like a creatine, have anywhere between like a 10 to 40% adulteration rate. So, either 10 to 40% adulteration rate. So, either 10 to 40% adulteration rate. So, either they're over or underdosed that contain they're over or underdosed that contain they're over or underdosed that contain ingredients that are not supposed to be ingredients that are not supposed to be ingredients that are not supposed to be there or they don't contain the actual there or they don't contain the actual there or they don't contain the actual active ingredient. active ingredient. active ingredient. That is now happening with creatine. That is now happening with creatine. That is now happening with creatine. >> We're seeing it a ton specifically with >> We're seeing it a ton specifically with >> We're seeing it a ton specifically with things like creatine gummies, things like creatine gummies, things like creatine gummies, >> not actually having creatine in them. I >> not actually having creatine in them. I >> not actually having creatine in them. I I don't know if you sell creatine. I don't know if you sell creatine. I don't know if you sell creatine. >> So that's happening now. >> So that's happening now. >> So that's happening now. >> Creatine gummies. >> Creatine gummies. >> Creatine gummies. >> Um sorry about what about dosing? Um you >> Um sorry about what about dosing? Um you >> Um sorry about what about dosing? Um you know, milligrams. Um you know, do we know, milligrams. Um you know, do we know, milligrams. Um you know, do we need the uh the loading dose? Um how need the uh the loading dose? Um how need the uh the loading dose? Um how important is the loading? important is the loading? important is the loading? >> Loading is absolutely fine. There's >> Loading is absolutely fine. There's >> Loading is absolutely fine. There's really no downside. The benefit of really no downside. The benefit of really no downside. The benefit of creatine monohydrate from a sporting creatine monohydrate from a sporting creatine monohydrate from a sporting background for years we knew it enhanced background for years we knew it enhanced background for years we knew it enhanced muscle strength and performance and muscle strength and performance and muscle strength and performance and things but the vast majority of the things but the vast majority of the things but the vast majority of the research on creatine monohydrate now are research on creatine monohydrate now are research on creatine monohydrate now are tinkering with things like bone health tinkering with things like bone health tinkering with things like bone health >> um neurological disorders brain >> um neurological disorders brain >> um neurological disorders brain injuries. Now, it's not all coming out injuries. Now, it's not all coming out injuries. Now, it's not all coming out as like perfectly great, but we've had as like perfectly great, but we've had as like perfectly great, but we've had research now in kids, in pregnancies, in
56:00research now in kids, in pregnancies, in research now in kids, in pregnancies, in vulnerable populations, in young, in vulnerable populations, in young, in vulnerable populations, in young, in old, across multiple laboratories, at old, across multiple laboratories, at old, across multiple laboratories, at lots of different dosaging, at timing. lots of different dosaging, at timing. lots of different dosaging, at timing. Take it in the morning, take a post Take it in the morning, take a post Take it in the morning, take a post exercise. And if you look at that exercise. And if you look at that exercise. And if you look at that research in totality, research in totality, research in totality, timing is irrelevant. Take it whatever t timing is irrelevant. Take it whatever t timing is irrelevant. Take it whatever t time of day you want. It doesn't seem to time of day you want. It doesn't seem to time of day you want. It doesn't seem to have that many downsides. It's the have that many downsides. It's the have that many downsides. It's the closest thing we've ever seen to a closest thing we've ever seen to a closest thing we've ever seen to a panacea in the supplement world. Like it panacea in the supplement world. Like it panacea in the supplement world. Like it really is. It seems to benefit a lot. really is. It seems to benefit a lot. really is. It seems to benefit a lot. It's an has a small antioxidant profile. It's an has a small antioxidant profile. It's an has a small antioxidant profile. It just has so many benefits potentially It just has so many benefits potentially It just has so many benefits potentially to it with little downsides. So from the to it with little downsides. So from the to it with little downsides. So from the dosing perspective, dosing perspective, dosing perspective, >> five grams a day was always the number, >> five grams a day was always the number, >> five grams a day was always the number, right? We never followed five grams a right? We never followed five grams a right? We never followed five grams a day, right? It's like, okay, if you're day, right? It's like, okay, if you're day, right? It's like, okay, if you're 70 kilos, five grams. But some of our 70 kilos, five grams. But some of our 70 kilos, five grams. But some of our people are 200 plus kilos, right? Like people are 200 plus kilos, right? Like people are 200 plus kilos, right? Like legitimately. And we're like, all right, legitimately. And we're like, all right, legitimately. And we're like, all right, we're not going to give that guy five. we're not going to give that guy five. we're not going to give that guy five. It's like saying, oh, 30 grams of It's like saying, oh, 30 grams of It's like saying, oh, 30 grams of protein. It's like, yeah, okay. Yeah. protein. It's like, yeah, okay. Yeah. protein. It's like, yeah, okay. Yeah. Yeah. It's like a snack in his tooth. Yeah. It's like a snack in his tooth. Yeah. It's like a snack in his tooth. Like there's just no chance really. Like there's just no chance really. Like there's just no chance really. So we've we've over many many years used So we've we've over many many years used So we've we've over many many years used 10 15 plus the research now like Darren
57:0010 15 plus the research now like Darren 10 15 plus the research now like Darren Kandow has done some really interesting Kandow has done some really interesting Kandow has done some really interesting stuff giving post-menopausal women 20 stuff giving post-menopausal women 20 stuff giving post-menopausal women 20 plus grams a day for over two years plus grams a day for over two years plus grams a day for over two years looking at bone mineral changes. Not a looking at bone mineral changes. Not a looking at bone mineral changes. Not a lot changed there. Some little stuff but lot changed there. Some little stuff but lot changed there. Some little stuff but no reported downsides. No issues. And no reported downsides. No issues. And no reported downsides. No issues. And there's been a lot of things like that. there's been a lot of things like that. there's been a lot of things like that. So, if your 74 year old grandma could So, if your 74 year old grandma could So, if your 74 year old grandma could take 20 G's a day, take 20 G's a day, take 20 G's a day, >> yeah, >> yeah, >> yeah, >> I I think you're fine. >> I I think you're fine. >> I I think you're fine. >> Last thing I'll add to that is um it's >> Last thing I'll add to that is um it's >> Last thing I'll add to that is um it's gotten a lot of publicity, but there was gotten a lot of publicity, but there was gotten a lot of publicity, but there was actually a cool study that was looked at actually a cool study that was looked at actually a cool study that was looked at um creatine for cognitive function post um creatine for cognitive function post um creatine for cognitive function post sleep deprivation. And so, this is sleep deprivation. And so, this is sleep deprivation. And so, this is people who hang like you had a bad night people who hang like you had a bad night people who hang like you had a bad night of sleep, you had, you know, only a few of sleep, you had, you know, only a few of sleep, you had, you know, only a few hours. Taking 15 to 20 grams in that hours. Taking 15 to 20 grams in that hours. Taking 15 to 20 grams in that session showed a mild improvement in session showed a mild improvement in session showed a mild improvement in cognitive function that day. cognitive function that day. cognitive function that day. I don't know if that is actually as cool I don't know if that is actually as cool I don't know if that is actually as cool as it sounds to be honest with you. I'm as it sounds to be honest with you. I'm as it sounds to be honest with you. I'm a kind of guy like as you've seen, I a kind of guy like as you've seen, I a kind of guy like as you've seen, I want two or three or four studies before want two or three or four studies before want two or three or four studies before I get too excited, but there's no I get too excited, but there's no I get too excited, but there's no downside, downside, downside, >> right? >> right? >> Like there there's no harm to doing it.
58:00>> Like there there's no harm to doing it. >> Like there there's no harm to doing it. So if you want to be in part of your So if you want to be in part of your So if you want to be in part of your protocol, if you have a bad night of protocol, if you have a bad night of protocol, if you have a bad night of sleep or travel and you want to throw in sleep or travel and you want to throw in sleep or travel and you want to throw in 20 grams a day, it's not going to do 20 grams a day, it's not going to do 20 grams a day, it's not going to do anything besides maybe some of you might anything besides maybe some of you might anything besides maybe some of you might get a little bit of like GI distress, get a little bit of like GI distress, get a little bit of like GI distress, but it's another one of those like but it's another one of those like but it's another one of those like potential slight win, almost no potential slight win, almost no potential slight win, almost no downside. So, if that's your jam, fire downside. So, if that's your jam, fire downside. So, if that's your jam, fire away. If you hate that idea, fine, too. away. If you hate that idea, fine, too. away. If you hate that idea, fine, too. Like, you're you're going to be just Like, you're you're going to be just Like, you're you're going to be just fine. There's plenty of other ways to fine. There's plenty of other ways to fine. There's plenty of other ways to get there. get there. get there. >> Okay. Amazing. Um, I wind down all of my >> Okay. Amazing. Um, I wind down all of my >> Okay. Amazing. Um, I wind down all of my Ultimate Human podcast by asking all of Ultimate Human podcast by asking all of Ultimate Human podcast by asking all of my guests the same question. Um, and my guests the same question. Um, and my guests the same question. Um, and there's no right or wrong answer to this there's no right or wrong answer to this there's no right or wrong answer to this question, but what does it mean to you question, but what does it mean to you question, but what does it mean to you to be an ultimate human? to be an ultimate human? to be an ultimate human? We will use the phrase performance. You We will use the phrase performance. You We will use the phrase performance. You use ultimate human. I'm going to say the use ultimate human. I'm going to say the use ultimate human. I'm going to say the same thing. And that is simply the same thing. And that is simply the same thing. And that is simply the ability to get what you want and not ability to get what you want and not ability to get what you want and not have what you don't want. It's autonomy, have what you don't want. It's autonomy, have what you don't want. It's autonomy, right? You want to be able to look a right? You want to be able to look a right? You want to be able to look a certain way. You want to be able to feel certain way. You want to be able to feel certain way. You want to be able to feel a certain way. You want to be able to a certain way. You want to be able to a certain way. You want to be able to perform a certain way. And we all define perform a certain way. And we all define perform a certain way. And we all define that differently. We I have some that differently. We I have some that differently. We I have some actually some of our mutual friends, actually some of our mutual friends, actually some of our mutual friends, like the most famous people in the
59:00like the most famous people in the like the most famous people in the world, and they actively want to be I'm world, and they actively want to be I'm world, and they actively want to be I'm talking males. talking males. talking males. >> They want to be as skinny and lean as >> They want to be as skinny and lean as >> They want to be as skinny and lean as possible. possible. possible. >> They don't want to be like lean and >> They don't want to be like lean and >> They don't want to be like lean and tone. They literally want to be as tone. They literally want to be as tone. They literally want to be as skinny as possible. Fine. And we have skinny as possible. Fine. And we have skinny as possible. Fine. And we have plenty of friends who are literally the plenty of friends who are literally the plenty of friends who are literally the opposite, right? opposite, right? opposite, right? >> Like my man over here. Just be as jacked >> Like my man over here. Just be as jacked >> Like my man over here. Just be as jacked as possible, right? as possible, right? as possible, right? >> He's actually a very nice guy. >> He's actually a very nice guy. >> He's actually a very nice guy. >> Fine. >> Fine. >> Fine. >> Don't let the tattoos fool you. >> Don't let the tattoos fool you. >> Don't let the tattoos fool you. >> I don't care how you define good look. I >> I don't care how you define good look. I >> I don't care how you define good look. I don't care how you define feel. I want don't care how you define feel. I want don't care how you define feel. I want to feel more energy. I want to feel to feel more energy. I want to feel to feel more energy. I want to feel stronger. I want to feel more in control stronger. I want to feel more in control stronger. I want to feel more in control of my emotions. I want to feel I want to of my emotions. I want to feel I want to of my emotions. I want to feel I want to be a better leader. Fine. you tell me be a better leader. Fine. you tell me be a better leader. Fine. you tell me the rules of the game and we'll go after the rules of the game and we'll go after the rules of the game and we'll go after that. And so my ultimate human would that. And so my ultimate human would that. And so my ultimate human would simply be you want what you want simply be you want what you want simply be you want what you want hopefully for good reasons, not past hopefully for good reasons, not past hopefully for good reasons, not past trauma or like whatever, like legitimate trauma or like whatever, like legitimate trauma or like whatever, like legitimate reasons that are serving you in a in a reasons that are serving you in a in a reasons that are serving you in a in a good fashion. And if you're getting that good fashion. And if you're getting that good fashion. And if you're getting that and you're not having things you don't and you're not having things you don't and you're not having things you don't want, you're not in pain. You're not want, you're not in pain. You're not want, you're not in pain. You're not doing things to please other people. doing things to please other people. doing things to please other people. You're not doing stuff you don't want, You're not doing stuff you don't want, You're not doing stuff you don't want, taking things you don't want, you're taking things you don't want, you're taking things you don't want, you're uncomfortable with. To me, that's the
1:00uncomfortable with. To me, that's the uncomfortable with. To me, that's the only ultimate human experience. only ultimate human experience. only ultimate human experience. >> Amazing guys. Big round of applause for >> Amazing guys. Big round of applause for >> Amazing guys. Big round of applause for Dr. Andy Galin, thank you so much, man.