A lot of these super athletes that that I work with are missing one of the three simple Basics eight essential amino acids two essential fatty acids omega-3 fatty acids 91 essential minerals you can get a simple it's the best $5 biohack you'll ever happen this episode is supported by huel well Gary welcome to the show thank you so much I'm excited to be here we're excited to have you when I say high Performance what do you think of uh you know I I believe that every human being has a superhuman inside of them and most
of us are walking around in fact your audience I would guess 50 60% of your audience is walking around at about 50% of their true state of normal and by that I mean we've accepted such an erosion of our Baseline sense of normaly um that we think there's uh consequences of Aging that are just a part of life like we're supposed to have a little bit Of brain fog we're supposed to have uh some some water retention um we're not supposed to sleep well we're not supposed to have particularly really good short-term recall um our
waking energy is supposed to be off as we're busy as an entrepreneur and and none of that is true um these are consequences of missing raw materials not the consequence of Aging they're not the consequence of our environment they're not the consequence of stress they're The consequence of missing raw material so high performer in my opinion would be is somebody that has um put the raw materials back into their body so that it can perform its best brilliant well we're going to go through and talk about what those raw materials are okay sure but before
we get there let's just ask a question for the cynic because there will be people that are one minute into this podcast and already thinking of switching off because they think come on Look that's not for me I can't be an elite person I just am the way I am life is just tough I am just tired I have got a busy job and two kids I can't optimize any further because it takes time and energy and effort and money that I just I don't have so before we get into the the weeds of optimizing
ourselves what would you say to those people well what I would say is that if if we thought about humans the same way that we thought about plants so for example Let's say that you have a leaf rotting in a palm tree and you call a true arborist a true botanist we don't have palm trees here in the UK an oak tree right and and and you call a true arborist or true bnst out to look at this oak tree um they won't touch the leaf right they they'll cortest the soil and what they'll do
is they'll they'll say you know there's there's no nitrogen in this soil and they'll add nitrogen to the soil and leaf heal so if you're Walking around right now and you say you're about to shut the podcast off because you're like well you don't understand I'm I'm burning the midnight oil I I I have an incessant travel schedule I have two kids I'm uh I'm a single mom a single dad or maybe I'm in a relationship my spouse works you know as much as I do I'm starting a company I've got a lot of financial
stress um then you actually need to pay more attention right because what happens is The more stress we put on our body the more nutrient deficient and we'll get very specific about this and I'm not talking about an expensive testing I'm not going to recommend that you go get and you know fancy testing I'm not going to recommend that you spend any more than few dollars a month on supplements I'm not even going to recommend you get the supplements from me what I am going to recommend is that you put certain raw materials back into
your body so they Can function the way that it was designed human beings can take enormous levels of stress we have a process in our body called hormesis which is where you apply stress and the body strengthens in response in fact I think we need to stop looking at stress as a negative right because there are there are some stresses um that are actually very very good for the body in fact I think that aging is the aggressive pursuit of comfort I think the more Aggressively we pursue Comfort the faster we age we need to
stop telling Grandma not to go outside it's too hot not to go outside it's too cold just to lay down just to relax just to eat at the first Pang of hunger and entrepreneurs don't realize that they can actually get strength from the stress that they encounter much like loading our bones if you don't load your bone it won't strengthen if you don't actually tear a muscle it won't grow if You don't challenge the immune system it will weaken right so there are adaptations that we make distress that actually make us stronger that improve our
processing speed that actually improve our resilience that improve our focus our concentration you know look at look at some of the greats of the world like a Tom Brady for example um he didn't stay in the league an extra five or six or eight years because he was the strongest the fastest the biggest or the Most athletic quarterback he stayed because he his timing was the best right so the stress that he was under what he did was he honed his timing right and and I think he would probably tell you the same thing and
and you know we can go through great after great after great and we can say well was that person under a lot of stress I mean does LeBron James or um um does Cristiano Ronaldo have a lot of stress in his life um how Does he maintain that level of performance so it just depends on how you look at stress so take cold water immersion for example most people are like well it sucks it's painful I don't like it um uh I don't enjoy the cold my fingers and toes stay numb for a while um
and uh so what kind of benefit could I get from you know submersing myself in cold water uh well you know you get four main benefits right you you get a peripheral vasil constriction right so Remember your your your vascular system is smooth muscle your arteries are smooth muscle they can constrict and they can dilate and so you get a peripheral vas of constriction which forces all the blood into the core liver lungs pancreas kidneys you know your diaphragm into your brain um you also get the release of something called cold shock proteins you know
when the body this is what I mean by the body um undergoing stress and strengthening in Response so your liver will release a special class of proteins called cold shock proteins if you want to really have some fun just Google around about cold shock proteins these things are fascinating um specifically Lin 28a and Lin 28b and these these these specific cold shock proteins will actually improve your insulin sensitivity they will reduce free radical oxidation in the blood they'll improve the rate of protein synthesis which is muscle repair And then you activate something called Brown fat
um which is different than white fat visceral fat Brown fat is what exchanges a calorie for heat so it turns a calorie into heat because there's a cost to regaining your body temperature if your cor temperature drops there's a cost to getting it back to you know your your 98.6 degree temperature and that cost his calories and so um when you put the body under stress peripheral vasil constriction dumps the blood into the Core in an effort to save your life floods the brain with oxygen floods the liver lungs pancreas kidneys with oxygen releases cold
shock proteins which scour the body of free radical oxidation increase the rate of protein uh protein synthesis improve insulin sens what protein synthesis protein synthesis is muscle repair we had someone come on the podcast I won't name them because we had a conversation afterwards about this but they said that they were looking really Ripped really buffed they look great I said what have you done they said oh ice baths he said I don't know why and they still don't know why but they said ice baths has totally changed the way that my body kind of
processes itself I'm eating the same I'm exercising the same but the only thing I've changed is ice paaths absolutely agree with that what's happened there then well I mean so um so I'm going to get attacked by the haters for saying there is no peer-reviewed Randomized Placebo controlled clinical trial that directly links ice bass to Fat Loss however if you look at the data in totality right right um what happens when I get into an ice bath well first of all my body temperature drops there's a cost as I was saying earlier to returning your
body temperature to normal you don't just get to freely go from you know being in the 70s or 80 degrees going back to normal body temperature that's not free there's a Cost the cost is calories in fact the definition of a calorie is a measure of heat right it's measured in Jewels it's the amount of energy that it takes essentially to raise 1 cubic cenm of water 1° Centigrade so if a calorie is a measure of heat then when heat is leaving our bodies what do you think is leaving our bodies calories yeah calories are
leaving our bodies in fact you know most people don't realize that fat loss is done by respiration we Actually breathe out the carbon byproduct of of fat loss fat metabolism fat doesn't come out to the skin doesn't magically turn into energy um and it just goes into the abyss we actually breathe the byproduct of it out so so you drop the body temperature now you activate Brown fat Brown fat takes calories turns it into heat and starts to warm you back up um you also um activate these cold shock proteins and and I've only now
been deep down the Road of of cold shock proteins because I'm fascinated by the body's chemical ability to save itself you know hu has been a staple of my diet for some time and I'm currently loving these hu a daily a to Z vitamins tastes great refreshing each can has 26 vitamins and minerals offering 154 science-backed health benefits reduced tiredness and fatigue normal cognitive function healthy skin hair and nails and vitamin D for immunity this is A vitamin drink that offers everything you could need it to so what you're waiting for grab it right now
in Tesco stores nationwide or at hu.com and let me know what you think when you put the body under certain stress ful situations fasting for example cold water immersion what you see is a Panacea of of scientific phenomenon that are really fascinating that we're only really beginning to understand now and so when you start to Link the fact that you have muscles Contracting you raise your metabolic rate you increase dopamine and endorphins um which elevate your mood um you improve your circulation you improve your insulin sensitivity which means you less insulin resistant the main impediment
to weight loss all of that points to the same thing you know fat loss um and we see the same thing you know we see about 20,000 new patients a month in our Clinic system uh Nationwide In the US and um we have hundreds and hundreds and hundreds of patients that are that are uh ice bathing on on a normal basis and the ones that are doing ice bathing on a normal basis for the vast majority of them report the same thing traumatic fat loss and I see every time I log on to my socials
someone trying to sell me another ice bath right can I get this benefit from having the shower on the coldest setting you can get the majority of the benefit From the shower and look ice baths don't have to be expensive um plunge has one I think is a $120 inflatable you put ice in it and it lasts about four or five days at a time later if you want to upgrade you can add a motor right it has the it has the inlets for a motor um I created an ice bath here at the addition
hotel when I got here um they brought me up these big um English ice you got big big ice cubes here in England um they bought me these big English ice cubes And I put them over the bottom of the tub and just filled up with cool water 4 days later it's still a nice bath we'd have to convert this to to Celsius but um there's very little if any evidence at all that colder is better or longer is better you see like a lot of biohacking techniques um more is not necessarily better we're not
trying to become cold adaptive you're trying to cold shock the body and there's no evidence that I have seen that colder is Better or longer is better 48 to 50° F so we convert that to Celsius so that's about 10° Cel I think okay so 10° C um we'll have to ask Siri um 10° C uh 3 minutes minimum 6 minutes maximum that's it as you make the temperature colder and you stay in longer you're becoming adaptive you're not C shocking the body you're C adapting the body and you also have to remember that you
know our brain is only this far in this side the surface of our skull it's not good to Freeze it and it's not good to bake it you you know so I see guys that are getting in um again Fahrenheit 220° saunas for 40 60 90 minutes I go that's that's insane right um I mean just take an egg um and and and put it on a cookie sheet and put it in your oven if you can even get your oven to go down to 180 degrees Fahrenheit some ovens won't even go that low just
put it in there for 10 minutes and take it out and see what you've got you know that hardboiled egg Is very similar to what you're doing to the dura of the brain so cold shocking the body 3 minimum 6 minutes maximum 48 to 50° whatever the equivalent is Celsius um and you will get the maximum benefit now you can get a very similar benefit from uh from cold showers there's no reason to not do cold showers because you can't afford a cold plunge yeah um in fact I tell people that um your morning routine
should be free and the reason why your morning routine Should be free is not to save you money it's so that it's portable because if your morning routine costs you a lot of money then whatever that that devices that you're relying on is not portable which means your morning routine will not be portable which means you won't be consistent and consistency robs your performance and so when you are on the road you should be able to take your routine with you and therefore it should be free things like sunlight Grounding breath work cold showers um
um you know an an IM mess to to to sleep at night those those things that allow you to maintain consistency in your environment if your environment is not portable then your routine will not be portable and when your routine is not portable and you lack consistency then you're you're robbing yourself of performance you mentioned breath work there which reminds me of something I once heard you say which resonated for a Long time with me you said the presence of oxygen is the absence of disease there is no more truthful statement than that statement there
is no more truthful statement than that statement um you know in 22 years of of of mortality research we did not find a single disease ideological pathway not one that did not have its roots in a lack of blood oxygen not a not not a single one or was not exacerbated by this if you think about what um you know how energy Works in the human body right I mean most most of us think that we get energy from the food we eat or the water we drink or the air we breathe um most of
us think that you know the clean food that we're eating um is giving us clean energy and that's actually L false eat your carbs to get energy eat your protein to build your muscle that's the that's the thought process right there's only one reason why why we eat right there's not a single cell in your body That can use any of the components of the food that you're eating right so so in other words you're not eating to feed yourself you only eat for one reason and that's to feed your gut bacteria they are the
only thing in your body that can take the food that is coming into your body and convert it into a source that your cells can use so in other words what happens if you think about it very simplistically is I eat a piece of steak or fish or chicken or vegan or Vegetarian or what have you and I put this fuel source into my gut um let's just say it's a piece of chicken and that piece of chicken is going to get broken down into amino acids and those amino acids are going to get further
broken down into something called nucleotides but the bacteria is going to break this down once the bacteria has broken this piece of chicken down portions of it are going to cross the What's called the luminal wall of the Gut and they're going to enter the bloodstream once they enter the bloodstream they're going to um they're going to be further metabolized they're going to pass through the wall of the cell and once they're inside of the cell they're going to be further broken down and they're going to pass through the wall of something called a mitochondria
and the mitochondria is going to turn this into an energy source called ATP and then you have energy you see you're Not powered until the mitochondria has spit out their energy source so if we really want to get down to the the root of all evil if you will right and we want to boil it down to its simplest component anything that feeds the mitochondria feeds our energy source what's mitochondria mitochondria the PowerHouse of the cell you have about 110 trillion of these in your body 10% of your body weight is mitochondria every cell in
your body contains several Thousand of these they're little batteries and essentially if you were to go inside of a cell okay and walk through the cell wall and you go through what's called cytoplasm of the cell and you were to find this little battery called the mitochondria and you were to go through the wall of that battery and look inside you would see that there's a motor and this motor is spinning around okay it's called the kreb cycle every time this motor makes one revolution it Has two choices it can either create um two units
of energy or it can create 36 units of energy those are its only two choices two units of energy to ATP or 36 units of energy 36 ATB so it is either 16 times more powerful or it's 16 times less powerful those are the only two choices so what determines whether or not it spits out 16 times more energy versus 16 times less the presence of oxygen so if I can get oxygen into the mitochondria which which You can um then I'm going to get 16 fold more energy from that mitochondria this is what powers
human beings this is what allows cells to eliminate waste to repair to detoxify and to regenerate this is the Genesis of Aging you know MIT andrial dysfunction is the Genesis of Aging mitochondrial dysfunction and a metabolic shift in in the mitochondrial function is what causes metabolically healthy cells to become metabolically sick cells we we we developed such a a Misnomer in this world around disease and pathology we think that it's something that happens to us it's not it's something that happens within us right if I had cardiovascular disease it doesn't matter how close proximity you
and I are or how much time we spend with each other you're not going to catch it um if I had cancer um you're not going to catch cancer um from me we are not as we've been told inheriting disease from our um from Our Generations right we we we've we've developed the fallacy in medicine that because diseases run in families for example that they're genetically inherited right so you have high blood pressure high what the first thing the doctor asks you when you go what's your father have your mother have what's your medical history
yeah what's your medical history what's your family's medical history because you know why because he's looking to explain the Unexplainable 85% let's just take take high blood pressure for example 85% look this up um of all high blood pressure diagnosis when you're diagnosed with high blood pressure it's called idiopathic which means it's of Unknown Origin so 85% of the time when a when a physician diagnoses you with high blood pressure they don't know the source so they call it idiopathic hypertension but one of the ways that they make up for this 85% unknown is they
say well you Know oh your your uncle on your mom's side has high blood pressure right your mom's brother um your grand father had hypertension and your grandfather's brother had hypertension your great uncle had hypertension now you have it so it's familial it's genetically inherited you know what I would say the next time a doctor says that to you I would say just out of curiosity what Gene did I inherit from my ancestor that gave me the hypertension you know if It's if it's genetically inherited What gene did I inherit um and watch their face
go blank right because that Gene does not exist same for um um type two diabetes same for depression anxiety same for um uh hypothyroid all of these conditions that do run in families that are not genetically inherited disease and I'm not saying there's no diseases that um are linked to genes the brocco the predisposition for uh breast cancer is a very real predisposition but the Majority of disease and pathology that runs in families is not inherited disease it is an inability what you inherited was an inability to refine a raw material which causes a deficiency
which leads to that disease and that deficiency can be fixed so for example um there are genes that every human being has a an amino acid in our blood called homosysteine okay every single one of us does homocystine is a normal amino acid what the body does is it Takes this homocysteine amino acid and it breaks it down into another amino acid called methionine and that methionine is used to quiet the Mind amongst other things so if you have a genetic predisposition to be poorly or unable to metabolize homosysteine homosysteine starts to rise as homosysteine
Rises and it's cruising by the inside lining of your arteries it irritates your artery and when you irritate an artery it clamps down right Arteries are smooth muscle you have 63,000 miles of blood vessel in your body it doesn't take much arterial narrowing to dry pressure up so now what's happened is you didn't inherit high blood pressure you inherited high homosysteine and because you can't lower homocysteine your vascular system is Contracting and your pressure is going up so now you're diagnosed with hypertension high blood pressure you're told that your high blood pressure was Inherited from
your family and there's nothing you can do therefore you got to take medication the rest of your life but the truth is if you would just use another amino acid try methol Glycine and you would take that capsule you would begin to metabolize homocysteine the vascular syst system very often will relax and your pressure would return to normal you didn't inherit a disease you inherited a deficiency and I could go through hundreds and hundreds and Hundreds of examples like this this is in my opinion the greatest industry that modern medicine has become which is a
you know symptom maintenance and disease management industry right I mean in the United States type 2 diabetes alone is $ 1110 billion industry we're not trying to put it out of business we're trying to just maintain it um we're not trying to let people die um but we're trying to let them live With the disease that they have and how does all of this relate to the statement at the beginning the presence of oxygen is the absence of disease because whatever deprives the mitochondria of oxygen deprives the body of its most valuable energy source which
is ATP ad Denine triphosphate what's that so ATP is what powers human beings you're only powered by one energy source ATP and it is produced by the mitochondria and if the mitochondria can be fed oxygen what Does that mean that means that now there is more ATP there is more power in the system when my system has more power my immune system is sharper and what what happens when my immune system is more acute well the immune system as we know it not just don't doesn't just only protect us from pathogens and viruses and bacteria
that's part of what it does the majority of what the immune system does is police our own cells it polies our own community and it looks for cells Called senescent cells that are metabolically healthy that are becoming metabolically sick all cancer regardless of its form or origin was at one time a healthy cell right it didn't happen to you it happened within you so something caused a healthy cell to go from being metabolically healthy to shift its metabolism right to being metabolically sick and during this shift the immune system of everybody that's listening to this
podcast right now at some time you Have had this shift going on in cells in your body and your immune system spotted it and it literally ate that cell it's called cellular bagy literally it's like um you know in our world it would be akin to having like a chief operating officer that was a cannibal and as soon as he saw a lazy employee he literally ate that employee and replaced it with an employee that would do their job that's exactly what the immune system does it finds cells that can no longer Perform their function
and it breaks them apart into their components amino acids and gives those back to the other cells for energy this happens in a heightened State when you're when you're fasted okay or or when you're in ketosis my whole point is that oxygen going into the mitochondria gives the mitochondria 16 times more energy what does it mean when a cell has 16 times more energy it has 16 times the energy to eliminate waste To repair to detoxify to regenerate to protect itself to divide um and also to find other cells that are not doing their job
so if you want to get to the real the deepest tip of the root the presence of oxygen is the absence of disease all human beings die of exactly the same thing we all die of hypoxia the definition of death is lack of oxygen to the brain when you can no longer sustain brain activity you don't have enough oxygen to sustain brain activity that's The definition of death so we all die of the same thing now we might get there different ways but we tend to think of death as an event a gunshot wound a
boss a stroke a heart attack a car what have you but the the truth is that that death is a predictable curve the more the the the more beneficial or the the the better you are at managing oxygen the slower you are accelerating towards the grave the worse you are at managing oxygen the faster you are accelerating Towards the grave the reason for example that sedentary lifestyle is the leading cause of all cause mortality right sitting is the new smoking right sedentary lifestyle it's not bad for us it's it's that bad for you and why
is that because what happens when we sit and we're immobile our respiratory rate drops what happens when our respiratory rate drops our our O2 saturation our oxygen level drops what happens when our oxygen level drops the Energy that the cell has to defend itself to repair to divide to live to perform its function drops and as that drops waste builds and as and I don't mean waste by stool and urine I mean waste by cellular waste and as cellular waste builds up cells become more sick and as they don't have the energy to fight that
off then we we slowly succumb to conditions we never should have had in Sardinia in fact their life expectancy was directly Related to the great of the slope the steeper the slope the longer you lived watch the you know look at the Blue Zone research so you you got 92y old men and women that are hiking up 37° slope to 10 box to go to church or or you know and um so Mobility is super important why because when you hear people go you're in your 60s don't overdo it you hate that advice that's horrible
advice literally got to stop telling Grandma not to go outside it's too hot Not to go outside it's too cold to lay down to relax to to eat at the first Pang of hunger just to rest because this is collapsing all of our natural defense mechanisms right again hormesis the process of being stressed and strengthening and so you you know we we I believe that aging is the aggressive pursuit of comfort I I truly believe that the more aggressively we pursue Comfort the faster we age right we have to get used to stress being of
benefit To us my my point is that the presence of oxygen is the absence of disease because the presence of oxygen is the fuel that gives our body the capacity to defend itself so how does your average person and I'd consider myself just to be an average guy busy few businesses couple of kids I don't live in London I commute in like time is a precious resource for me yes how can I increase the amount of oxygen to make a tangible difference to my physical health so you Do three things number one um learn to
do a simple breath work technique I use a a breath work technique called Lim Hoff um I believe I've gone well over four years without missing a single day the breath work is the one thing um that I will absolutely not miss not one not ever enough for any reason I will miss a commercial flight to not miss breath work that's how important it is my technique takes about 8 minutes it's actually not mine it's Wim Hoff's um it's free it's portable it's one of those things like I say your routine should be portable um
it can help reset your circadian rhythm it will elevate your mood it will elevate your emotional state um it will improve uh your memory it improve your circulation I read a statistic the other day I don't know how true it is so I have I don't have a a study to back this up but it said that an estimated 95% of the world's population after age 30 will Never Sprint again they won't Sprint they won't find themselves of the occasion to do a dead Sprint I'm 46 I don't know why I last sprinted I'm trying
to wack my brains I know I am too I'm trying to last Sprint because so if it's not 95% maybe it's 85% but anyway it's a big number that's fine when did you last Sprint at least five years ago we've got to so we in this in this room uh I've only sprinted since I heard the Statistic really the the host the guest and the camera operator we're part of the statistic we're all part of the statistic so what this means what what does that mean what it means is this was the last time that
you really engaged your auxiliary muscles of respiration right our intercostals right because we can voluntarily take over breathing or we can leave it to the autonomic nervous system right you haven't thought about breathing since we Started this podcast but you could think about it now and you could override it and so when you sprint what happens is you engage these secondary muscles of respiration what's called auxiliary muscles of respiration you get oxygen deep into the lobes of the lungs and out of the apex of the lungs and one of the things that H happens when
you raise the oxidative state is you raise your mood and you elevate your emotional state if you think about it um every elevated Emotional state passion Elation Joy arousal libido like all of the upper tier emotions if you were to actually look at their molecular structure structure if you were to say what is happiness what is Joy what is Elation what is you know arousal you would see that it's a collection of neurotransmitters bound to oxygen there is an the oxygen is a part of its structure if you look at negative emotional states things like
anger Despair jealousy resentment um you will see that oxygen is actually not a part of those molecular structures those are readily available emotions you can access those emotions all the time the upper tier is reserved for people that have high oxidative states have lots of oxygen available to help create these bonds and so this is the reason why no human being has ever woken up laughing could you talk us through the breath work because I think that again Absolutely it's confusing for people they hear someone say oh breath work will change your life and then
so simple it seems so complicated it's so so simple so what you're going to do is just sit sit comfortably um uh please don't drive or do it in the shower or be standing up when you're doing it because the oxygen tension can change very quickly in your tissues and if you change the oxygen tension you can get very lightheaded okay so can I tell you Something yeah I in research for today's conversation I tried this on the train down today and I did you're about to explain but I did 30 breaths in a breathhold
the breath hold I I think I nearly passed out yes you need to hear this okay your gut matters it's a vital building block to health now you might not know that 70% of your immune system is in your gut I didn't know that and 95% of Serotonin which is the feel-good chemical is Created in your gut and if there's one thing we need more of it's a Feelgood chemical right that's why when it came to choosing a probiotic I had to know it was proven and that I could fully trust it and this is
it biotic by Heights specifically formulated to give you everything you need for your gut your mind and your immune system I take it every day and the difference for me is real and you could trust me fine cool or you could trust the tens of thousands of High performers and athletes that rely on biotic every day so join tens of thousands of high performers and try Heights with an exclusive 20% off your first month only with this podcast go to heights.com HP or enter the code hp20 at checkout you'll love it you went too far
too fast so I would have people start with three rounds of five breaths work your way up to three rounds of 10 breasts three rounds of 15 three rounds of 20 don't rush it right It's just simple technique so start with three rounds of five breaths the reason for that is that when you change the oxygen tension too quickly in the tissues you can get very laded your fingers and toes can get numb your lips can get numb those are good Signs by the way um eventually you will not get laded from breath work I
I do three when I started doing breath work uh I believe I could hold my breath for 30 to 40 seconds between uh rounds and now I'll Hold my breath for four minutes between why you hold your so you do the 30 deep are they deep breaths or yeah like this you're uh and they're obnoxious you want to really engage your intercostals you want to really I'm pretending like they can see me but maybe they can they'll be watch they can oh hey guys um watch on YouTube if you're listening watch on YouTube You're what
Gary you're listening I'm just sitting up very straight right now Che the grabbing my Ribs um but uh you know basically you're going to you're going to sit comfortably and you're going to breathe in obn when I say obnoxious I mean like you've been underwater for 2 minutes and you didn't think your head was going to break the surface and you just broke the surface the water and that's your first breath you're going to raise your shoulders breathe all the way in expand your rib cage and then just Relax don't force the air out so
breathe obnoxiously in and relax now what happens is when you exhale Don't Force the rest of the air out like that carbon dioxide will begin to build up we want carbon dioxide to build up because carbon dioxide is the main vasodilator in the human body most people think it's nitric oxide that's not true nitric oxide is actually a costic gas um carbon dioxide is the main Vasod dilator when we get vascular in the gym because you know we're working out and we look down and we're all vascular that's because of the carbon dioxide going back
to the lung okay that's why you're vascular so you want the carbon dioxide to build up so you get a vasodilation right you dilate we use this in Therapeutics right when we do ozone well we'll run carbon dioxide gas first and then run ozone why so we can Dilate the pores and dilate the vascular system so you want to exercise your vascular system so you do let's say five deep breaths so you sit really comfortable if if you can do this outside if you can do it with your skin exposed to sunlight and if you
can do it while gazing off into the Horizon you're just putting the whole entire experience on steroids what do they do um um so uh when you're I prefer that you do it outside and that you're you're doing it During first light because um you know most people think that the sun is killing us and the truth is most of us are not getting enough sun it's not that we're getting too much sun I think we're under sunned we are very photovoltaic beings um if you understood the physiology of what light does for the body
um it actually has some direct very positive physiologic impacts it doesn't just age your skin that's what UVA and UVB rays do but in the first 45 minutes Of the day there's a very special type of light called uh first light and that first light has high amounts of healthy blue light not the kind of blue light you get from your screen but healthy Blue Light which helps to reduce your melatonin level and raise your cortisol level naturally which is what you want in the morning cortisol is a waking hormone um the second thing that
it does is it starts the production of vitamin D3 called coloc calciferol when light Passes through the skin it causes cholesterol to engage in this process through the kidneys which which turns cholesterol into um in my opinion the single most important compound in the human body which is vitamin D3 the only vitamin that human beings can make on our own we only make one vitamin despite the hundreds of vitamins in our bloodstream we only make one and also that that vitamin um has a receptor site inside of every single cell in the human Body so
just just pause for a second and think how important must something to be to human physiology if it's the only thing that our body makes on its own only vitamin we make on our own and if every cell has a receptor site for it so imagine if you're in the morning and I want to give people things that are free and portable right so expose your skin to sunlight if you're a girl just put a halter top on a little you know skiny pair of shorts if you're a guy take his Shirt off and get
out where your skin is exposed to sunlight if you're in London it's okay if it's overcast look in the direction of the Sun so so you get outside you you expose your skin to sunlight you gaze off into the Horizon um you do three rounds of five breaths obnoxiously deep and on your fifth breath just exhale and hold and the reason why you want to hold is you want that carbon dioxide to build up um You want to you want your system to vasod dilate when you can't hold any longer take an obnoxiously deep breath
in and hold that breath as long as you can and then exhale and start again I ask people to try to commit to doing this just for seven days and see if it does not change the trajectory of your life can breath work improve immunity no question see so what is immunity when you say immunity um you know and I Convert that to physiology I say um immunity is my ability to ward off pathogens yeah right and and you can actually measure your immunity by looking at certain biomarkers in the blood on the CBC there's
an area of a complete blood count they'll have nutrifil basophils eosinophils um you know monocytes it have all these different white blood cells so you can actually look at your the strength of your immunity and there is no question That oxygen is powering the capacity for the immune system to defend itself and can it regulate body temperature um it can regulate body temperature it actually can regulate vasod dilation basil constriction right so um whm Hoff proved this um when he took over his par when he took over his uh sympathetic and parasympathetic nervous system there's
a there's an amazing uh uh Netflix special called The Iceman um and you can see all the science behind it um but he was able To actually regulate his body temperature by regulating the oxygen tension in the tissue it's all we are we saying that it can slow down the aging process or even reverse the aging process there is no question that it can slow down the aging process remember that aging is two things aging is the aggressive pursuit of comfort and it is a slowly a reduction in it is is increasingly becoming more hypoxic
remember the end Destination is hypoxia you are dead when you can no longer sustain enough oxygen to the brain to to sustain brain activity okay the question is how fast are you getting there other little things like a contrast shower forget a cold punch and just at the end of your shower take your warm shower lather up do your thing step out of the shower turn it as cold as it will go and then step into that stream and just deal with it deal with it for 30 seconds to a Minute right and then you
will be hermetically strengthened when you get out of there dry off and and and start your day Hydrate with mineral Waters um you know I think that the majority people especially high performance are Miss missing one of the three Basics it's the absence of the basics um that causes the deprivation of of performance you'd be so astounded by how many super athletes that I work with um that um I'm working with Michael Chandler for Example to pre him for us well I was prepping him for the Conor McGregor fight Conor just just stepped out um
he's he's not deficient but I'm saying a lot of these super athletes that that I work are missing one of the three simple basics of eight essential amino acids two essential fatty acids omega-3 fatty acids 91 essential minerals you can get a simple um uh full spectrum amino acid supplement eight essential amino acids a very simple black seed oil or um fish or Plant-based omega-3 fatty acid and you can get a mineral salt my favorite is called Baja gold bjaa I think it's the best $5 biohack you'll ever have and that bag of salt will
last you 15 last you five years and it has all 91 trace minerals in it you remineralize the body you put the sodium the potassium the Magnesium put into water yeah you take a half a teaspoon you put it in 8 ounces of water first thing in the morning and stir it and you and you whack it back And that's the first thing you do in the morning mineralize and hydrate the body then take two fatty acids the the two um um EPA and DHEA fat DHA fatty acids that you need and then make sure
that supplement with an amino acid supplement not a protein supplement because most people think that amino acids are proteins they're not they're the building blocks of proteins we've also been lied to that we can Target direct protein right like we can take uh uh Collagen for example to grow collagen in our skin right that's that's kind of that's not true right we don't eat our nails if we want to grow our nails right you wouldn't eat your hair if you wanted to grow your hair why would you eat collagen to grow collagen because really what
collagen is usually is is the ground up hides and hoves and nails of cows um and you think you're going eat that and grow your skin your skin is made from amino acids right so any Protein will grow collagen right eating collagen it's going to become the same it's going to go through the same route as a awayy protein as a piece of fish or a piece of chicken or a piece of plant protein what's going to happen is that protein is going to go into the body it's going to get chopped up by the
liver into amino acids and those amino acids are going to go to collagen elastin fibrin your muscle it's going to become a natural killer cell yes your Immune system is made from protein your bread blood cells are made from proteins so they all go through the same route but but marketing has like led us to believe that we can put collagen in and and our our hair skin and nails are going to strengthen what's strengthening your hair skin and Nails not the collagens the amino acids so skip the middleman and take an amino acid supplement
if you did just that you would find that the majority of people Stop chasing the Exotics right most people are supplementing for the sake of supplementing they're not supplementing for deficiency right because they don't even know what their body's missing and so they think well Resveratrol is really good I'm going to take that ashwaganda is great I'm going to take that CoQ10 I read something about CoQ10 that's good I'm going to take that I'm going to take am men's over 50 I'm going to take Vitamin C because vitamin C is great I'm You know and
then the next thing you know St John's word and you're just on and on and CBD is good for sleep and the next thing you know you're just lost in the Myriad the soup of great supplements instead of saying you know what is my body deficient in we all need the same three Basics you can start with the basics if you're missing one of the basics you're going to chase one of the Exotics because you're going to lack something like energy Focus Concentration you're going to have things like tension deficit disorder or OCD or anxiety
so say the basics one more time for people that have just the basics are the basics are three things um 91 essential minerals which you can get from mineral salts Celtic salt is a great one uh my favorite is called Baja gold B Aja a gold uh sea salt um just because it's tested down to 250 parts per billion it's dirt cheap and it has all the basic minerals um the second is Is a fatty acid supplement omega3 fatty acid make sure it has EPA and DHA those are the two that we desperately need they're
Omega-3s most of us are deficient in the threes and we have an excess of the sixes right which are pro-inflammatory um you can get those in a plant-based version like a black SE oil or you can get them in an animal based version like a fish oil clean fish oil um and I'm not even saying you have to get these for me I don't even sell Them in the UK so so so um I have no supposition here other than to to tell you what years of research has has led me to find out and
and the third is the amino acid supplement I take something called perfect aminos um which is is is the eight essential amino acids and and it won't even break a fast you can take a scoop of this and put it in water your body will have all eight of the essential amino acids it needs um and it won't even break your fast in the Morning if you're working out in a fasted State you have to take that no question can we talk about nutrition absolutely so um I think I represent a lot of people I'm
46 years old I I don't really eat too much junk food I think I eat relatively well I never wake up hungry um I don't really eat breakfast I do get the nibbles late in the evening but this here has appeared and it's so so hard to get rid of what is going on so what's going on is is you know as as As we age our our metabolism begins to um begins to drop and so this is why I think you need to get data on your bodies right because um it's very hard to
take action or give advice without data and the problem is that there's such a myriad of opinions out there I never give even my opinion without data I'm a huge fan of of of data so I think every human being should do two tests um number one you should do what's called a genetic methylation test I know it Sounds complicated but it's very easy it's usually done by cheek swab you send it into a lab they look at five genes and these five genes will tell you exactly what your body can convert into the usable
form and what it can't once you know that for example let's say that you cannot convert you have the most common gene mutation in the world which is called MTHFR it's called the [ __ ] Gene so um I happen to be a [ __ ] so I I can say that so MTHFR gene mutation one of the most pring gene mutations in the world this allows somebody from converting folic acid into methylfolate now this doesn't sound like a big deal right until you realize that folic acid is the most prevalent nutrient in the human
diet so now you can't convert the most prevalent nutrient in the human diet into the most necessary raw material one of the most necessary raw materials in the human body methylol the reason why you do this Test is you do it once in your life and you will never for the rest of your life ever guess on what your body's deficient in it will tell you exactly what you can't produce and you simply supplement for that deficiency right so now you're supplementing for deficiency not the sake of supplementing and then the other thing that you
do is you look at three things in your blood work you look at your what's called glycemic control I would almost guarantee that this is Related to a decrease in free testosterone and an increase in your estrogen ratio men and women both have estrogen and testosterone it is more important to maintain a certain ratio than it is to maintain a certain level right the ratio of hormones to one another is more important than their levels 70% of the time when you have hormone disruption you do not need hormone therapy you need nutrients the majority of
men and women are deficient In testosterone for example because deficient in the raw material DHEA and they're also deficient in D3 so when you get information on your body you look at your hormone balance your glycemic control your blood sugar profile and your nutrient deficiencies you just look at those three things in the blood and you supplement for those three things magic will happen in your body so good mental stress it's a big part of my life there's a lot going On what are the dangers signs we should be looking out for or the things
we should be thinking about when it comes to our physiology linked to yeah um so first of all when you say mental stress um it's like when people say anxiety right I ask some I ask people all the time what is anxiety right um no one has ever been able to give me the correct answer not even a physician right I asked 14 or 1500 people in the room yesterday I was here at the health Optimization Summit I said how many of you um just by show of hands um how many of you um either
suffer from or know somebody that suffers from anxiety yeah 70% of the room so so 5600 people raised their hands and said I either suffer from or I know somebody who suffers from anxiety I say well what is anxiety everybody describes the characteristics it's it's and I'm not picking on you because you just asked about stress but you're not telling me what stress is so I'm going to tell tell your listeners um so unless we know what it is it's very hard to give an answer to how how to address it right because what's happening
is people are going well you know I'm under a lot of stress what does that mean what is that um because if you don't if if I don't tell you what it is I can't tell you what to do so first I have to tell you what it is it's like when people say you know I I I have a lot of anxiety um well what does that Mean what you'll tell me is it means I I feel fear without the presence of a fear um I'm anxious about the future I worry that things are
going to happen that usually don't happen that usually have never happened but it still doesn't stop me from worrying that it's going to happen right so to identify the best way to address this we have to understand what it is so I'll tell you what Stress and Anxiety are they are a rise in a class of neurotransmitters called Catacol amines so in other words there are four neurotransmitters these four neurotransmitters are involved in fight or flight right they're the same four fedrin epinephrine fedone and dopamine okay when these four neurotransmitters rise you feel fear you
feel the presence of fear so in other words if you drove home tonight and you got out of your car and somebody was standing in front of you with a knife it's a very real threat right catac colines would dump into your Brain your body would flood with adrenaline and dopamine um and what would happen is your pupils would dilate your heart rate would increase your extremities would flood with blood you would start having a fight ORF flight response right because the presence of this fear caused the dump of catacol means so let's take another
scenario where you drove home and you laid down in your bed at night and you just started thinking about getting eaten by A shark you really ruminated on getting eaten by a shark you could have the exact same reaction how is it that you could have the same reaction to the presence of an actual fear as to one that was entirely imagined because both are exactly the same thing at their core they are both a rise in catacol meines so now we know that when catac colomines rise creates this heightened state of stress creates a
heightened state of awareness it will cause your mind to Race it will usually cause you to consider only worst case scenario it will keep your mind awake at night so one of the things that stress does which is a riseing catacol means is when you lay down to go to sleep at night um your body tired but your mind is awake right so when you say somebody is suffering from stress let's just Define it somebody's suffering from excess catac colam meines when they're suffering from excess catacol amines instead of going To bed at a two
they're going to bed with these levels at about a six so what happens well you're not having a fight or flight response but you are laying in bed awake ruminating about your day did I get everything on my grocery list did I belt mat my shoes today should I return that email what about that Instagram post I forgot to do right just whatever the thought of the day is this is happening stress is causing this waken state because it's Causing an elevation in cacola meanss so the enemy here is the elevated cacam this is the
cause of anxiety right so now we have an enemy we know that when catacol means rise I feel fear and I don't need the presence of a fear somebody that's truly suffered from anxiety if you ask them these three questions you will quickly find out that it is not coming from a cluster of symptoms it's coming from their physiology if you say have you had this On and off throughout your entire lifetime they'll say Yes um if you say can you always point to the specific trigger that causes it they'll say no I I could
be on a podcast sitting in a room calmly just like this this there's no reason for me to be fearful and I could be overwhelmed with anxiety somebody that suffers from anxiety knows exactly what I'm talking about and all of the reasoning in the world will do nothing to talk them out of anxiety all Of the there's no reason for you to feel that way there's nothing for you to be afraid of why do you choose to act like this that will do nothing in fact that will really upset them right so now we know
we have catacol means how do we break down catacol means we break down catacol amines with the complex of B vitamins majority of people that suffer from chronic stress or chronic anxiety or deficient in a b complex of vitamins perod oxine riboflavin thamin nasin Panthic acid we don't want it to be this simple but very often it is when you deprive the body of certain raw materials B complex of vitamins and a very specific form of B12 called methyl cobalamin you get the expression of catacol means what is the expression of cacola means fear-based neurotransmitters
what are fear-based neurotransmitters stress anxiety anxiousness right so is it possible that we are experiencing heightened states of Stress and anxiety and anxiousness because we're nutrient deficient absolutely and I think majority of us um are not handling stress well because we're not handling katamine Rises well because we don't have the nutrients to break them down and so this is why you can take two entrepreneurs and you can you can step back and look at their life and go H holy [ __ ] this guy should be really stressed out right he's running a you know
a big hedge fund he's got four Kids he's traveling all over the world he's on cmbc all the time you know he's he's in the public eye he's actually quite fit um you know his his company is uh you know Global you just look at them and go he's got to be under a lot of stress he's actually calm as a cucumber cortisol levels are normal hormones are fine sleeps like a bear got the waking energy of a tiger chases his wife around like a freaking high schooler right um and he's not responding to the
stress he Manages catacol meanss well and then you got what I would call your you know Divas or or hypercondriac or or um drama queens whatever you want to call them that have relatively little going on in their life and they're an absolute ball of stress they are a complete freaking mess right um and these two don't fit the difference is that one is managing cacor means and one is not the final pillar that I really want to talk about is sleep um because for a long time I Thought I was the guy that could
do without sleep and it wasn't going to be a problem um so how important is getting our sleep right and what does right sleep look like do you think so it's so important that if you don't get sleep right nothing else really matters right it is our human superpower and um I believe that sleep is the first thing to be compromised meaning we schedule um meetings in travel um before we schedule sleep and exercise I mean one of the Things we were talking about before we got here was um you one of my favorite things
to do is is sometimes I'll go on these really really busy um aggressive trips um where I'll do nine cities in 11 days and and they're on opposite sides of the world right I'll go to Saudi Arabia and I'll go to Abu Dhabi Dubai then I'll fly to New York I'll catch a connection in New York and then I'll go speak in Salt Lake and then I'll go to to um uh Denver you know to and then Finally make my way back to Miami so multiple time zones multiple countries multiple flights multiple hotels and I'll
post a sleep score every night you know from my from my whoop and show how you can still get 97 to 100% sleep scores even though you're changing time zones even with jetl and everything else no um because you don't you don't get jetl because I have a sleep routine and that's what most people lack I think is right if you if I ask most people um What's your exercise routine you know even most young entrepreneurs you know women will say well I do hot yoga three days a week and you know I run you
know I I I do weights I have a trainer I do Zumba um you know you ask guys like oh I'm I go to CrossFit four or five days a week or I I do chest and tri on Monday I do back and buys on Tuesday I do legs and shoulders on Wednesday like they have a routine for their exercise um they have a routine for their job they Have a routine for um you know getting to work getting the kids to school if you ask them what their sleep routine is I just go to
bed when do you go to bed whenever the day allows me to go to bed sometimes at 10: sometimes at 1 okay that's why you're not sleeping right because you haven't prioritized sleep and you don't have a sleep routine most people have poor what I call Sleep hygiene and so what was what what's really dramatic in my opinion about Sleep is that it's very easy to change it just takes a routine that you maintain some consistency with so for example I schedule all of my meetings and travel around sleep and exercise the reason why I
moved your podcast today so I could na why does it matter so much what it matters because there are three things that are happening during sleep that that a lot of us are not real obviously we know that sleep you know restores is restorative for us but what Happens is there there two waste elimination systems in the body one is called the lymphatic system which is essentially in the body the static system that eliminates waste um that's why your your lymph nodes swell when you get sick right you can you can feel them in your
in your neck or in your axillary region there's a separate lymphatic system in the brain called the glymphatic system and the glymphatic system is how the brain eliminates waste When the brain eliminates waste it then enters the stage of repairing detoxifying and regenerating right and nearly every degradatory function in the brain is degraded by the level of inflammation that's in the brain so if we're not eliminating waste if we're not activating this lymphatic system whether we believe it or not we are causing inflammation in the brain hangovers are inflammation in the brain brain fog is
inflammation in the brain Alzheimer's And Dementia are prolonged Decades of inflammation in the brain that leads the neurofibrillary tangles and Hamid plaques but the so if we could regularly take the trash out in our brain um then that sensation of waking up refreshed like if you if you're somebody that tracks your sleep you will find whether you use an aura or a whoop or your Apple phone every time your sleep score goes up what else Rises your recovery Rises your strain decreases meaning your Ability to take on stress decreases so you actually see a correlation
between all of these other metrics in performance just tied directly to sleep as sleep goes down recovery goes down as recovery goes down strain goes up you have less ability to take on stress so sleep is our superpower so there's five things that you can do for free that will dramatically improve your sleep and just try to focus on these for the next seven days okay um number one just set a Bedtime and go consistently to bed at that time our bodies crave routine our circadian rhythm um and our clock crave routine so if you're
not traveling set of bedtime 10:30 11:00 and for 7 days go exactly to bed at that time um if you're one of those people that ruminates at night meaning you you spend a lot of time thinking um take a magnesium supplement at night um there's a couple that I like magnesium 3 and8 um there's one by bio optimizers which they sell Here in the UK called Sleep breakthrough and magnesium breakthrough these are magnesium supplements they're not melatonin a lot of people don't do well with melatonin will help quiet your mind um the third thing I
would do is I would do a cont CR shower before bed so I would actually get in the shower take a warm shower I would get as hot as it will go I would step out of that stream get as cold as it will go and only stand in that cold water for 30 second this Will shift your state you see most people carry the state that they're in into their bed and they can't and it's that shift change that takes them a long time to go to sleep if you shift your state quickly with
two or three minute shower and then get in bed you're decreasing the amount of time to fall asleep because you've shifted you've already changed your state so that uh shower is important darken the room as much as you possibly can I mean spend Some time and literally surgically remove light from your room if you have a if you have a fire alarm like that little light right there take a piece of tape and put it over that that light that little light like that could make a difference you'd be shocked the little amount of candle
wattage that it takes passing through your eyes to raise your cortisol level cortisol is very responsive to light um I would get an eye mask if you have any issue of Darkening the room you know the $6 little soft eye mask I would also um uh decrease the temperature in the room 68 69 degrees Fahrenheit so we'll convert that to Celsius then the last thing I would do is I would do no screen time no alcohol um on the nights that you really want to get good sleep and stop eating two hours before bed once
you're in bed there is a breath work technique called liquid I mean called natural Xanax which is very simple it's a visualization and Breath work technique where you take a six-second inhale in through your nose you hold for 3 seconds and then you take a six-second exhale out through your mouth through an imaginary straw that's just going to sound hokey but if you imagine yourself taking the thoughts from your head and breathing them down into your lungs and then breathing them out of your body so when you breathe in through your nose Draw all the
thoughts of your day down into your lungs when you breathe out through your mouth breathe them all out through your mouth just add this visualization technique what I'm trying to do is take you off of the rumination of thoughts from the day yeah none of that will cost you a dime if you apply that sleep routine for the next seven days you will dramatically improve your sleep score by day three your sleep score will be up 28% your average sleep score if I can improve your sleep score 28% that is your inherent superpower because most
of the time it's not the time we're spending in bed we're spending plenty of time in bed it's the quality of what's happening when we're not sleeping or sleeping I'm really interested in where you see the state of humanity because there's part of me that goes all I hear on the news is negative stories this conversation about our Immunity is at an alltime low we've had the covid pandemic and depression anxiety at an all-time high and we're no longer communicating with each other we're obsessed with mobile phones we're more sedentary than we've ever been before
but then at the same time I think well 30 years ago nobody was talking about breath work people weren't taking ice bars we weren't using eight sleep mattresses and woop bands and we weren't going on high protein low carbo low Carbohydrate diets and fasting first thing in the morning and no one had Home Gyms I mean my parents tell me when they were growing up in the 60s nobody went for a run there wasn't gyms and gym membership right so I don't know whether we should be fearful about what the future of human health looks
like or optimistic about it oh my gosh we should be so optimistic we are about to live through the greatest revolution in all of modern medicine if you're alive 5 Years from today I believe that you will easily live to between 120 and 140 and the reason for that is the entire modern medical system is about to be circumvented in the most incredibly positive way what I mean by this is that we have the convergence going on right now of Big Data artificial intelligence and early detection so for the first time voluminous amounts of data
hundreds of trillions of possible outcomes can be Analyzed and an actionable step can be derived from that we used to say wow if we could detect cancer at an earlier point we could save so many lives we can actually detect cancer before stage one now we can predict the onset of cancer because of artificial intelligence so what's happening is over the next 5 years you're going to see three centuries of medical advancement happen in the next 5 years artificial intelligence and big data is going to Begin when I say circumvent the medical system no longer
will we be able to study things in isolation and say that the answer is this chemical this synthetic or this pharmaceutical right we won't be able to say oversimplify human beings and say okay when LDL cholesterol goes up so does cardiovascular disease take this chemical push LDL cholesterol down your cardiovascular disease goes down because artificial intelligence and big data Will say well wait a second every time we do that we affect cell walls cell membranes hormones vitamin D3 col calciferol production we actually increase all cause mortality let's not do that and the results will be
instant right whoop is a better way to conduct a sleep study than any University study in the world has ever conducted you can take five people stick them in the University of Miami or Berkeley right and you you put them in a sterile room Um with a bunch of electrodes on their head and a bunch of electrodes on their heart with a two-way mirror some dude looking at them he comes over speak SEC and says okay now sleep and we take those five people or eight people and we extrapolate that out to society and say
oh this is Delta wave of sleep this is Theta wave this is this is the best supplement for you man whoop could do a sleep study with 60,000 people um in 30 days overnight have a baseline on 60,000 People sleeping in their own bedroom going to their own job sleeping in their own bed with their own spouse and that's accurate data and so now we're going to be collecting voluminous amounts of large data and we'll be able to spit it out in real time to the public we won't need to go through a 10-year clinical
trial right um so the wheels of progress have fallen off and they've been replaced by jet engines and the regulatory environment is not going to Be able to keep up with this but you should be able to as a citizen scientist navigate these Waters fairly easily and really extend your lifespan so you optimistic super optimistic I think it's I'm like I hate sleep and I hate I I mean I hate not being awake and I hate freaking vacations because like I I just I I'm I'm so excited for this that it's just this is going
to be the greatest time for Humanity over the next five years love it right time for some quick Fire questions yes of course the three non-negotiable behaviors that you think have the biggest impact on our lives what are the things the three things we really must do after listening to this conversation um the three things that we must do you know I think that um uh number one is is to be selfish um and I think that even the most well-intended entrepreneurs have a very difficult time very often putting themselves first and By that I
mean their business comes first their spouse come first you know there's there's there's a reason why you know they they tell mothers to to put their own oxygen mask on before they assist their own child it's not it's not inherently what a mother would do right they want to help their child before they help themselves the truth is you're you're less um of a benefit to yourself to your community to the world around you your spouse to your kids to your Co-workers to your partners um if you are not selfish enough to take care of
your um Temple and and a second non-negotiable behavior in my opinion would be um to to practice gratitude and when I say practice gratitude um I mean use a time of of prayer or reflection to be thankful for what you have not to ask for what you don't um I I lived a very U inauthentic time of my life for for 20 years as as a researcher in mortality and all I wanted to do was be wealthy And but I wasn't in service to humanity and I wasn't particularly grateful for anything um and I never
achieved any level of wealth and when I left that industry 10 years ago and began to focus on people's well-being I became enormously wealthy and now I don't think about wealth I think about people's well-being and I think the way that the Universe Works is that it it it rewards the authenticity of of action not the action itself and The last thing is I I would really engage in edifying the people around you find something good to say about your your peers your competitors your industry your compatriots because it's it's astounding how edifying that message
helps Propel your own and how much has that bothered you as you've had this quite iic rise to success with some incredible people that others have seen it as an opportunity to take pot shots Or bring you down or be critical yeah you know I I um I don't take it personally you know what what I find very odd is that a lot of these people will profess to be um um anti- [ __ ] right I want to correct the record you know I want I want I want the facts to come out um
but you say well how authentic is that statement because um if you find something that fits your narrative and you Propel it without valid validating it then are you really Concerned about the facts or you just concerned about the narrative you've worked with some very famous people here in the UK we're big fans of David Beckham as you know how can you optimize a human being like David Beckham who spent his whole life at the peak of physical fitness competing at the at the top level well you know it's it's it's it's folks like that
that um they still have that be the best mentality it's never left them you know maybe their Body is not able to perform at the level that it was but if you look at what happens to a lot of these great when they retire I mean they go on to build amazing brands in completely unrelated Industries so he is as iconic to me because of what he's done outside of football as he is of what he did inside of football and people will say well yeah it's easy when you're famous no it's not it's actually
a lot harder when you're famous because the Charlotte come For you right and everybody wants something from you and so to be able to actually take your name your likeness and image and monetize it in a way that's beneficial in so many different Industries to me is astounding and so it's not surprising that he and and Victoria both and and and their whole family uh for that matter they care really deeply about their health they invest a lot of time a lot of effort a lot of money in in stay being healthy um And so
I I I admire the greates for that they they they haven't sort of thrown into neutral and said we're just going to ride the fame and the fortune out here they're they're they're diligent about it very good yeah what is your biggest strength what's your greatest weakness um my biggest strength is that um I can I think God blessed me with the ability to take the ultra complicated and make it simple um and I believe that my message is for the masses I I really Try not to sort of sit here and impress people with
how smart I am I I really wanted to um I don't want to be the ultra woke biohacker just talking to other Ultra woke biohackers I want to be um a messenger for the masses so that a small amount of Education can Inspire somebody to make a change because I realize that you don't make any impact in the world by educating people you only make an impact In the world if that educate inspires them to change something in their life love it and the final question from this amazing conversation your one goldm rule the one
thing you'd love to leave people thinking about at the end of this conversation to live a high performance life um wow the one Golden Rule I would say the golden rule is consistency right Um develop a in my opinion for Bio optimization a morning routine and a sleep routine that are consistent and that are portable those are the two things um it should be free so that it is portable um and it should be consistent capable being being consistent and that way it's it's always with you I think that all of us have some level
of what's called caregiver syndrome which means that we have a tendency to put so many other things in Our life before our own Temple right we don't filter things before they get to the temple so we allow our Temple to be the filter um so that would be my advice I wasn't ready for that one but that's was a good one incredible thank you very much you're welcome brother love that conversation was amazing I had a great time
