#726 - Shawn Stevenson - How To Hack Your Sleep With These Habits
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Hello, everybody, welcome back to the show. My yesterday is Shawn Stevenson is an american nutritionist, best selling author and a pod custom. You spend more time asleep than any other activity, and yet no one teaches you how to do IT properly. Thankfully, there are some simple routines, hacks, foods and habits that you can implement to improve your sleep, and long immediately expect to learn, if poor saadian rhythm is responsible for the modern mental health crises, the most important habits to improve your sleep routine, how to get the best sleep of your life, the number one determining factor of how to live longer, how to sleep quicker and stay asleep longer, the best foods for sleep, the healthiest ways that you should be storing your food, and much more. With max platinum.

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But now, ladies and gentlemen, please welcome jane Stevenson.

Andrew huberman mentioned in an interview that I did with them recently that the potential mental health epidemic that we're seeing at the moment could be downstream of poor seca dian rythm, deregulated sleep, disrupted sleep. How much truth do you think in the .

car cadia medicine is really topped your size right now. We are signed up with the twenty four hour our solar day. All of our harmon production are neurotransmitters.

We're signed up with what the universe is doing. And the funny thing is, humans can kind of hide out from that that interface. But are our genes are really expecting us to be in casa communication with what's happening outside.

And humans are really interesting. We can create our own habitats. What kind like big hairless beavers or many of us are hairless.

Um but even when we're creating, it's still nature because we're part of nature, but we can essentially hide out and create a twenty four hour day artificially. And so our circadian timing system is getting really screwed up. So absolutely agree with him. And here's the rub right now, the united states estimated about one hundred and fifteen million americans are regularly sleep deprived .

to boot out of three hundred and thirty.

So as a sizable amount, we talking about on a regular basis, like essentially daily. And my big thing is always looking for, what is the connective tissue? Why should people really care about this? And I always like the tie to meet a bola health and how we look right.

And a really fascinating study was done. This was actually published by the american academy of sleep medicine. And they looked at people's biometrics and U.

C. T. Scans to look at their belly fat for five years, tracking a group of people.

And they found that people who are sleep deprived gained over twice as much belly fat in that five year period. And sleep deprived in this particular study was less than six hours a night. So kind of there's something about six is being the sweet spot.

And by the way, there is no cookie cutter amount of sleep as one of those things that you know we just kind of drink eight glasses of eight house water a day like is very superficial is at the same for shack and for Simon bias, it's going to be different. And the same thing holds true to sleep. It's not just the number of hours, as the quality of those hours is a lot like the calorie conversation.

Yes, calories matter, but the quality of those calories definitely matter. And i've been a big purse ones and pushing into a popular culture this term, epic lorik controller recently, which we can circle back to and talk about, but in particular, with a sleep. I want to share one of the peace two, because especially right now in this energy equation, and how important this is, and some of your friends and colleagues as well, like doctor grier line, really good end of mine.

We're looking at how important test test, ron, is not just for maintaining our muscle mass in our energy, but for longevity. And this is critical for men and women is finally really shift years to be all encompassing of humanity. How important to everyone is.

Now, listen this. This was publishing two thousand and eleven in jama, the journal american medical association, top tier medical journal, here in the united states. And they tracked a Young men, average age, about twenty four, alright, and they brought them into the lab and they put them in is award study.

So they sleep, deprive them for just one week. I so they basically got five hours asleep for one week. That one week period, the testosterone dropped fifteen percent.

Right now that might not sound like a lot, but suddenly that is if they're ten, fifteen years older. As far as their testosterone production is concerned, this is the power of sleep. Testosterone is right next to H, G, H, are more sleep duration dependent.

Hora is kind of like your a human tesla jacking into your charging station at night and filling up the test after rome. There are things we can get little Spikes during the day. But basically when we get up, tester ones just going down and when we go to sleep, it's starts rising again.

So if you are not performing in the bedroom or in the gym in the way that you want, IT might be because of how much sleepy are getting on a night time. absolutely.

And is always the first thing to go, unfortunately, you know, and it's just part of our culture, but unfortunately things are changing. You know, this has become a big part of our popular conversation, especially health circles. And IT tends to trickle its way out to the larger cultural escape eventually.

But you know, my first book came out in two thousand fifteen, I believe, and IT was the first sleep wellness related book to become an international best seller. IT had never been done before. It's just like the public wasn't necessarily interested in that topic.

But I argue against that. IT wasn't that. We're not interested in that. We didn't know how much IT mattered, and IT was in framed in a way that made sense. And that kind of my story, going to a conventional university and having biology and having cheese ology and nutritional science, but really not understanding how that is applicable to me as a human being, right? So when we are in biology, we're looking at the human cell.

My professor did not know, nor had they made that revelation, nor did any of the students that as we're looking at the medal country, a that model, korea is made from our meals. As we're looking at the cell nucleus that's made from the nutrient that we eat, as we're looking at the cell membrane is made from our menu, all of the things were looking at is made from food. And that interface between our diet, our sleep, our movement, all of these things are impacting the cells that were actually building right down to the level of the genes.

And for probably about ten years now, i've been really keeping my finger on the polls of something called neutral genetics and neutral gnome s. So these are fields of science looking at how are nutrition is impacting our genetic expression. And one of my mentors, incredible, incredible thinker, a pioneer in epigenetics, doctor Bruce lipton, is a cell ologies.

And he really impressed that the term epi genetics into popular culture. He's the guy. And one of our early conversations he was sharing with me that, you know, when they did the human genome project, we just knew there was going to be like a million different genes for humans, right? Because there's bananas that have more genes than us.

There is corn that has more genes than us. They found about twenty five thousand genes. And the question was, how we so diverse, how do we look so different, how personality so different at different levels of health and functionality, all these different things? What's so remarkable about us that he highlighted for me is sad.

With one epigenetic influence, like a bite of food, IT can change a genes. Because in in school we were taught DNA to r nator protein. So you eventually we're printing out proteins.

One bite of food can change what proteins are getting printed out to the variety, about three thousand different options of what type proteins are getting printed. So basically, copies of you that are getting printed out three thousand options with one gene. So that's the power.

Food is the power of sleep. These are the top to your things to pay attention to. But we tend to run out. Let me get that new supply limit. Let me get that you know whatever we're looking for all these external you know inputs by truly for my money on putting IT, on optimizing your sleep first and formal and then let's work on other stuffs. You can be a bad as why .

you're wake yeah the performance enhance that you are looking for is not in a supplement store, but it's your bad time in a wake time. What are what is IT that's causing this mass, this regulation? Like I can throw bro science out there and guess what I think is going on, but is the only longitudinal research looking at the average amount of time that people used to spend the sleep do now, quality of sleep, microwave ens RAM deep at sea, what are we looking at kind of a across time with regards to sleep over the last fifty years?

Such a good question. So as you know, things have changed dramatically in the last about fifty years. And one thing to kind of transition into that, in part of the reason that my first book, sleeve smarter, was so successful, is that I understood the missing link between all this incredible insight and all the signs we gained the past fifty years, and making IT applicable for people, which is, we need to make this simple, because IT is.

And so coming from a conventional education, I started off my career. I've in the field for twenty one years now, speaking in the language, academia and A A little not fun fact is that IT takes upwards of about fifteen years, or as they have, like a gold standard, round mize, placebo control, double blind study, all the things they might affirm. You know what we're talking about today with improving your equality before IT gets like put into conventional onal education are IT is a huge lag.

This is in the age of the internet. IT doesn't make any sense. And so what I did was because of working with people, which is very different than just again, working from theory, which that can be true.

But it's different when you sit face to face with somebody, and they're depending on you to help them to get where they want to be. And I knew this really interesting secret about humans, which is we want to change. We want change, we want the results, but we don't want to change much to get IT.

And okay, I say that again, we want to change, but we don't want to change that much. We might not be happy with where we are, who we are, but we're comfortable with that. And so changing too much at once creates so much turbulence. And so we really what we would really want to take who we are now and give us the new body, take this person, give me the money, right? I don't have to qualify myself to have IT.

And so knowing that this is the case, I started looking for, what are the lowest hanging fruits, right? What are the things people can do to optimize our sleek ality without having to turn their life upside down? And so I was looking for things that were science back, but very simple.

Now saying all this, the transition is into this question. In the last fifty years we've seen the onset of housel culture, right? There's always drought, humanity.

There's always been a certain guilt of people who are cold burning them in night oil and looking out and, you know, standing guard for our drive and what not. But that's a small sect of humans, for the most part. Nighttime danger.

We don't see, like other animals do, like that line can see you at night. You can't necessarily see IT. We're not really hard wired for a nocturnal activity. With that being the case, optimizing what we're doing during the day is going to help us to actually sleep Better at night, and that's really the key.

So one of my tenants is that a good night of sleep starts the moment that you wake up in the morning and understanding that we've kind of evolved from our state of seeking shelter, seeking comfort at night in a safe place and waiting for the sunday rise, basically. So the things are safer. Now we've created this situation.

We can basically like imagine early to create a twenty four our artificial day and we can just be up whenever. So this is a new opportunity for us. As as people, yes, there were people back in the day.

They get they had a lot of candles, you know, but is still very different. We evolved even with fire, for quite some time. And that candle light, here's that really interesting study.

And this also point still like one of the things that we can do to improve our of equality. Some research. That core now took a test subject and put them in a completely darkroom.

Alright, they want to track their actual sleep quality. So they were looking at their their brain waves. They were looking at what their brain was doing, and they put a light the size of a quarter behind their knee. And that wasn't enough to throw them out of their sleep cycles. So IT was disrupting their sleep quality just by that light .

exposure behind me, special photo receptor modulation behind the knee? Or is this the same as if you did that on the palm, my hand or the back of my shoulder?

IT could be pretty much anywhere, because our skin from head to has photoreceptors that pick up light and send signals to every other cell in our bodies.

But because this particular subject was so deprived of any light, the very small amount of light was, we have no signal. H, we do have a signal, and it's behind the knee. yeah. And we will follow that based on, and we will then run the stadium clock off that because all .

of our other cells are trying to figure out what time is IT, right? There's this lighter ing me knows. Me C I I know girl name misc.

So here's a thing, when we understand this really remarkable influence, if you talk, even with you know Andrew huberman en in our conversation, really talking about this advent, this new term called light pollution, and how light is top tier as far as really thinking up our ourselves, our biology with all of life, right? I mentioned with we're kind of line up with the twenty four hour solar day. And so it's the light is really the kind of tip of the sphere.

And so using that to our advantage recently because we simply didn't know we just started consuming, you know, like there's a lot we're in the golden age of television. There's a lot of great stuff to watch. We got our devices and you know we got formal.

There's also that there's so much going on we don't want to miss out. And so we're constantly having this influx of light information and is completely thrown our clock off. I know IT when i'm in the studio, for example, all day under artificial lights, I can have I see and noticeable detriment to my sleep quality.

That night I just IT is what IT is, and I do. But now, of course, I know little things that I can kind of help to optimize this. And so pointing to a tip like what what one of things that we could do knowing that are skin.

And by the way, let me give a very logical example. When the sun is hitting your skin, IT can literally change the color of your skin. All right? You have photo receptors that are picking up light all the time.

I and the sun is very different, though, the luxe, the the power of that light is. So other word, there is such a special thing, man. And I gets like, that's how we have life here.

And now, of course, in our culture, we've been a sort of program more so to fear the sun, right? And so we need to have more baLance perspective. But at the same time, of course, respected is very powerful.

With that being said, it's not moonlight that disrupts in the same way that artificial lights do, which the moon can seem kind of bright, likes a bright, but it's the looks of that light, the way that is, the way that light is imminent. We evolved with that as well. It's like solution data that makes sense, like it's nighttime. k.

Andrew said that file light doesn't disrupt ca. Tian rythm.

There IT is very simple. And so if we look at what we have had thousands upon thousands of years next to as far as a light that we create, not that we created, but we can generate with fire, that is a different hue, right? Is kind of this oranges, radish, like it's it's a softer tone of light.

And so if we do want to have some form of light in a room, maybe like A A good salt lamp or something on a low dimmer for nightly versus the bright as like nightlight and my grandmother gave me, you know? So here's my point, one of the best ways, in the first way that I noticeably improve my sleep quality, IT, was one of those launching pairs to write in the book in the first place is when I got some black out curtains for my room. Alright, total darkness.

Never really slept in total darkness before he, except when I was at, like, if I go to travel to speak at an event they had like a really nice hotel room. The black out curtains, like man is up this, and I would attribute to the place, like, this place is great, but is the sleep quality that happened in that environment. And so I got some black occurs in that night.

Man, my sleeve was phenomenal. And so if you are okay with the dark, which most of us are, but of course some people have, you know, some neuro socials where they want to have, you know, maybe a little bit light, that is one of the fastest ways to improve your sleep quality. Because military in requires basically to prerecorded.

One is darkness and the other is kind of a signal nature, right? Being able to be produced at the same time essentially closely day to day. This is why we have this new term of social jet lag as well, where, you know, again, we kind of stick to a routine, but on the weekend, everything is like whatever. And then we have that leg on monday, you know, I got a case of mondays. It's not the fact that were going to work is that, man, my model shit is thrown off and i'm sleep deprived.

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Beyond light pollution, which I think everybody can kind of see fifty years, you know, go back a hundred years, I don't even think that you would have had a lights within the home. Be widely available adventure radio, which is stimulation, but no light TV devices, blue screens ten times of screen time. What else have been the biggest changes? I mean, you mentioned even sort of cultural impact, like the desire to hustle and grind. Um what else do you think have been the biggest movers and changes aside from light pollution over the last fifty years?

Such a great question. You said the key word. You said the sea word. culture. culture. exactly. Let's define culture.

Culture is defined as the shared attitudes, values, beliefs and behaviors of a group of people pass from one generation to the next right. Culture is functioning as an invisible hand that's guiding our decisions. Here in the united states, we have aspirations of freedom. We believe that we are totally free, but our freedom is based on the choices that we've been exposed to. In our culture, there are certain choices that we don't even know exist.

You're free within the constraints of .

what you're aware of exactly because even our cravings are cultural. The food that we crave is cultural is based on the things that we've been exposed to. There are people in other cultures who crave different things because that is, what has been impressed upon them, is human food.

Like there are folks in cambodia that will gladly eat a deep pride tarantula in this real talk. You also a roping delicacy, have you had before? no.

How do you know I have you, but apparently takes good right there folks s in island information to shark. You know there's folks in kenya eating ya a barbecue goat meat, right? The list goes on and on.

Some of these things might seem very strange to us because here in our culture, and you ask what another one, these big changes are according to the B. M. J.

And we're talking top, top tier preview journal, approximately sixty percent of the average american adult died is now made of ultra processed foods, right? Humans have been processing foods forever for thousands of years. Cking of food is processing the food, whether it's cooking a steak, making a sweet potato, taking hours and pressing, pressing the oil out, it's all processing.

But those are minimum processed. They're not the natured so much that you can still tell where they come from. They still have a essence of something real. Alter process foods, on the other hand, is when you see a field of White and somehow, some way that becomes fucking pop tarts, you see that field away and IT becomes frosted flakes, right?

Is like where, if I was to present that box of pop arts, or those frost flakes, too, someone living in cambodia or like a rice party in thailand and just like where did this come from? They're not going na have any clue at all because it's like it's not real. That doesn't come from anything real. And so not to mention the processing that IT takes, yes, but let's not forget about all of these newly invented synthetic ingredients that are added along the way.

How's this impact sleep?

Oh, such a good question. This is such a good question. So there's two really interesting things that is coming out of the data.

So one part is what were not getting alright. There are certain you can have good sleeps in darkness. You can have the most fancy pants mattress.

I I can check all the boxes for all the things. But if you're deficient in the key nutrient that build your sleeper related hormones and transmitters, you are still going to have disrupted equality. If you don't have the stuff that literally builds, the stuff that makes the magic happen, you're going to have problems.

And I saw this again and again and again, working with real people in the real world, just for example, vitamin c. So a lot of folks, of course, we know about vitamin y for immune system all right now. That is, putting vitam acy in a very pithy box is responsible for so many things for our skin health, is a big contributor for our skin health, but is a huge contributor, touristy quality.

And once that he was publishing, plus one public library of science one, and they uncovered that folks with a vitam cy efficiency were more prone to disrupt the sleep. They didn't have problems falling asleep, but they had problems staying asleep. And so knowing this, what we tend to do is, like, I want to make sure that i'm getting my vitamin cy in and we get a vitamin y supplement.

I went to a conventional university. I had a big auditorium nutritional science class. I paid for this shit. I paid for this, this education about about to tell you, in that class we were taught very rude, amenti things and force of formal based on the food pym ID I saw. I went to college in the late nineties.

I just when I first went to college, and within this I said, you know, my teacher would be like kids, the hallmark of the diet, seven to eleven servings of healthy whole grains. And make sure also that you recommend for yourself and patients if you work with people to take a multivariate to get all your vitamins and minerals. And so I was taught that vitamins y is one thing, and I can just get IT from this multi vita, of course, as vitamins y and foods as well.

But what we were not taught, what most people unfortunately have not realized. And that's changing today in this conversation is that there isn't just one form of vacancy. There are multiple forms of vampy.

There are multiple forms of b twelve, multiple forms of a. The list goes on and on multiple forms. And we just know maybe like five percent of what's in food now there's so much we don't know.

So the question is, are you getting the vacation that is actually usable by yourselves? Now here's where this gets a little bit sticky. So looking for their vampy to support immune system, most equality.

Lot of times i'll grab those little packets. He knows little energy of emergency, whatever. And we don't realize that over ninety percent of the vitamin sea products the united states are made from genetically modified corn starch and corn sera alter processed in every sense of the word.

And one of studies that actually share my new book, the each motor family cookbook, look that what happens when we're taking real whole food based vita cy versus synthetic. And this was publishing the journal cardiology, the journal cardiology. And so what they did was they took people who were doing a behavior that would cause a lot of information in oxtail stress, namely smoking, shut out to a smoking mark, all right? Namely smoking, all right.

And so they take these test subjects, and they give them a concentrate vacancy in the form of this. Really, I I, super food has been really drug to the mud, right? Truly, this is the most vitamin cy dense food ever discovered.

So if anything is gonna IT in this category, it's camel, camel berry, C A M U, C M U. So they use a whole food based concentrative, camel, camel, or a conventional vitamin sea synthetic supplement. So they are continuing in their behavior.

They're tracking their biomarkers. They track their data for a week. They found that when the test subjects took the real whole food based vitamins y, they had a significant reduction in inflationary biomarkers. You know things like c reactive protein, acidic stress, and there were no changes with decent dec run of the mill vitamin cy supplement IT didn't impact them at all. And as a matter fact, that synthetic form of vitamin sea, and this is another study that I mentioned, the book as well, doubles the incidents of developing kidney stones.

right? So the question is, can myself ves relate to this new trend? Is IT real? Is IT recognizable? Just because the chemistry is the same does not mean that they are the same in the human body. We evolved interacting with food chemistry. But today we have all of these isolated synthetic versions of things, and that simply doesn't function in the same way.

I think a lot of people are pretty well aware, or at least you've got an idea that both have a morning routine, whether it's the fifty minutes of sunlight in the eyes and the cold plunge and the grounding and the meditation, the breath work and all let's stuff, far fewer people have a cool down sequence at the end of the day and evening time routine.

If you were to give the big movie for somebody who you just spend a typical amount of time doing typical things, sometime on the phone, sometime on the screen, exercise and adequate amount, but it's not insane. Another profession athlete, what would you say? When do you begin getting ready for bed for sleep time? What are the dogs and what are the dots? And how big is this territory of time leading up to bed? What would do you? How would you prescribe someone's pressley ritual?

Oh, we can get the sexiest juice's sleep of our lives if we follow whatever about the share. IT starts with a dinner. IT starts with dinner that evening routine, because the dinner table is potentially the most powerful down regulator of that kind of sympathetic fighter flight nervous system.

And this is based on some of the stronger science that we have, period. I'll share two quick studies. One of them was a colleague of mine, doctor Robert wall, dinner, we are okay.

Robber, all dinner, there you go. He is the the director of the longest running longer to no human study on longevity. And their data indicates that beyond beating obesity, beyond exercise, great died.

All the things in these things matter. The number one determined on how long we're going to live as the quality of our relationships. Couple that with a new study that I highlighting, the east model m cookbook, conducted by researchers that bring them Young university.

This was a met analysis of one hundred and forty eight studies, three hundred thousand people, and they found that are relationships LED to having healthy relationships, or what they called healthy social bonds, LED to a fifty percent reduction in all cause mortality. So that means a fifty percent reduction in death from everything, not premature ally. And so there's something special about human interaction and relationships.

And what IT really is just aside bars at our relationships more than anything, influences what we eat in, influences our sleep phase its in influences our exercise habits, how we relate to ourselves, how will we think about ourselves, how we feel our emotional stability is the tip of disappear. And so here's how all of these ties together around the dinner table. The dinner table really functions as a unifier to bring people together.

This is something we evolved doing into the evening. We even in tribal constructs. And if anybody's been hawaii, for example, do this kind of dramatization of a lua, right? This, the city beach.

I've seen the exact thing. Yeah, you go like, we did this hand. We got this food while dining together. We're telling stories. That's really how human histories passed along before the advent of books.

And we're celebrating, right, the evolution we hunted, gather together, prepare our food together, prepare the food, ate together and celebrated together. That was the time of human bonding. It's deeply ingrained in our DNA.

We expect that our genes expect us to do this. And so this is where dinner is the first domino, because when we're eating with people that we care about, friends and families as well, family and friends are included. There's a really remarkable switching over from the sympathetic fighter flight to the pair sympathetic nervous system.

That's what the data indicating, which is so exciting. One of the reasons is we started to produce more oxy token, right? So oxytocin, it's got a couple in the names cattle hormone, love horon. But wide really matters in this context is that it's been found to neutralize cortisol.

So to help us, the down regulate and we're very good, we're very, very good at going zero to hundred, our real quake shout out to drake, but we're not very good at going one hundred to zero at all. Being with people that we love does something foreigner's ous systems to help us to dow regulate faster than anything. So take advantage of that.

And how does play on the data? Do I have any data confirm this? You know, I do are so really quickly. I'm a rattle. These off researchers at harvard track human eating behavior, family eating behavior and food intake right for years.

And when I found this, the data was like, what does that? Anybody know this? And so they found that people who eat together with their family on a regular basis have dramatically higher intake of real hole, unprocessed oos, and by nature, significantly higher intake of vital nutrient that prevent chron diseases and help us sleep Better, by the way.

And those family members consumed significantly less alter process foods, namely chips and soda. What about for kids? Publishing the journal pediatrics, they found that eating with our children just three meals per week or more, but three is that effect, minimum effective dose, which are a big fan of knowing that we want change, we don't want to change that much.

Eating with our kids three times a week LED to dramatically reduce incidents of those children, develop obesity and eating disorder ters. What about for us as adults? Tech workers at IBM were tracked looking at their family eating behavior around dinner, being able to, quote, make IT home for dinner, regardless of how much stress they were experiencing at work.

If they were able to consistently eat dinner with their families, the stress remained negligible. IT was manageable. IT was neutralized. Work moral and productivity stayed high. Stress state manageable.

But as soon as things started cutting into their ability to eat dinner with their families, stress levels went up exceedingly high. Work morale when down, productivity goes down. All right, there's something special about eating together with with people that you care about.

I mentioned oxy tos. I mentioned the switch over to the pair sympathetic. Here's the key word, time.

All is together. The nickname of the pair sympathetic nerve system is rest, rest and digest. Do you hear me? That is, that's the nickname of this part of the nervous system.

And this is a binary system. It's either this or that. It's it's honor off. You're even sympathetic pair synthetic. And so switching over being with people that we care about, especially under the context of good food IT, is incredible special.

Last part here is a psychological benefits to be able to help, to offload, down, regulate when you are feeling seen. We have a deep human need for significance and being able to see your child or your loved one and for them to feel like they matter versus, you know, we're doing now. Is this because not only did we evolve from tribes to neighbourhoods, what we start to get more separate, but when neighborhoods were the advent of that, we still had extended family close proximity.

Then we started to get isolated to our nuclear family only. And then, and just in the last couple of decades, as we leaned into this whole conversation, we become even more divided within our own household because of our devices. Our devices have divided us. And not to vinnied these things, of course, but we need to keep them in context. We need real face time with real people.

My video guy, before we got started, was telling me there's a mean going around the internet, but that like how would guys be able to eat if they didn't turn youtube born like that? What you need to do is turn youtube on in order of you to then begin eating your food, right? And I remember a next girlfriend of mind from ages ages ago told me the story about one of her axis the first time that he'd come around for food with her family, and he'd SAT down, and they were all SAT around the table, and he took his plate off the table onto his lap to eat IT on his lab, because he was so conditioned to his family sitting on the couch, watch, watching the T.

V. And eating food from his lap. So he was SAT at a dining table with no T, V. Had to slide back and put the the plate on his life which he's just such a funny bit of conditioning yes that he obviously didn't see but to everybody else that on the table was like this is crazy um but yeah I see in myself dr.

点 k healthy gamer who is A A psychiatrist classically trained in western medicine but also did four or five years in eastern medicine tools， this really lovely holistic view and he has a fantastic community for Young guys and goals that are into gaming. Some of them have got screen addictions, some of them don't, but it's mental health. D, you know, Young people that use the internet a lot.

And him and hamza, another kid from the U. K, started doing zoom calls daily. Zoom calls, so that people could just eat food with other people.

Interesting.

so they would jump on a call and sometimes people would say nothing ah, just have a screen with a bunch of faces and they would do IT together because it's all very good saying a being around people that you love, uh, being your family so and so forth. Like, I moved away from the country that I was born in.

I'd love to eat food with my mom and dad, but if they'd have to be up at midnight in order to be able to even face time, me, i've got my housemate. So yeah, I can do with him. But I do think that it's just so interesting to look at the solutions that people are coming up with to try and recreate what IT is that you're suggesting that they do.

Let's just slow down a little bit. I'm gna guess as well that you would tell me that if you have to try to have a conversation in between bites of food, that is going to slow down th Epace a t w hich y ou e at, which is going to reduce safety. It's going to ensure that you choose your food properly, which is going to make IT easy to digest.

It's going to give you more breath between IT, which is going to mean that your digestion got more time to, you know, all of these different things. It's a full stack of improvement, uh, around what you do. And then maybe everyone sick of spending time in doing so, why don't we go for a little walk once we finish and the whole family goes for a walk and then you get all the benefits .

of the ten minute walk? There's no supply MIT that can do all the things you just mention. There's no drug that can do all the things you just mention.

These are things that are genes expect us to do. That's a really remarkable part about IT. So of course, we do want to find some some transition ary tools like being able to talk on face time or whatever the case might be.

But when I walked in here, you are eating with your boys. You guys were hanging out eating, eating some food. But it's those moments. But of course, you might d be a little bit rush. You might be this, that, but there is something about taking a moment to pause and just be present, eat and connect with people.

When IT comes to timing, here I remember, and it's something that I followed, just because IT easy to remember. A three, two, one rule for sleep three hours before sleeping. Normal food, two hours before eating trying limit fluid in them one hour before the two hours before sleeping trying limit fluid one hour before sleeping true limit light when IT comes to us going from eating on an evening time. Have you got a rough rule that you try to follow between food time and sleep time and then let's continue this sexist night of sleep of your life protocol all the way of to getting in about .

yeah is a great question. So um this is going to be situated dependent, is going to be unique because there are some folks and now we have the advent of like continues cool cose monitors. We could track this if I eat too far out from dinner for myself, I noticed my blood sugar goes significantly low at night and IT can pulled me out of sleep, right?

So and i'm talking about like more than five hours before sleep, which doesn't seem that not a lot of time. And so for me, it's like finishing my last by the food. Maybe two to three hours before I go to bed is ideal for me personally.

I've done all kinds of stuff again, twenty one years been at this level. I've experimented lap. So i've done all kinds of fast.

I've done twenty one days. I've done all stuff. I don't want anybody have to go through. But I found, I found my way to sleep, like your body will sort stuff out, but you ve got to find what's optical for you. All right.

So in the transition into this from the dinner table where where we left off, by the way, all of those studies are featured in the new east motor family cookbook. There's over two hundred and fifty sciences reference in a cup book, which has never been done. But then also we talk about what are we eating so that we can get those good sleep nutrition.

And i'll just store this out here really quickly. I'll share too really quickly. One of them, dark Cherry, right there.

There are a couple of studies looking at Cherry juice as an implement for improving sleep quality, but that the sugar can be a little bit, you know, that can be sketchy. But a couple of studies are serving the book. First of all, cheries are one of the most dense sources of naturally currying.

Melitta in of any food. Cherry are dark Cherry in particular, pretty rich in melatonin. On top of that, one of the studies looked at the antal silence in these cheries and found that they have the potential to shrink fat cells.

And so school, like, you found stuff, and I put my models next to every kind of benefits. So like, for the metaphysical. L like, the fat loss is like a little muscle mog, there's a sleep of mody there.

Then you go back to associated food. Like, okay, what do I do to eat this food and we have got like a couple of you know cool recipe. One of them is Cherry frozen yoga pop you can have after dinner um my kids love you and there's it's like fun stuff to make to very simple.

That's another thing about this is making IT easy as well. I don't want a recipe has got thirty seven ingredients like let's just make the simple delicious now you go but another food, which is really a great kind of nights routine, and there are many and you don't want to necessary eat this dish every night, but salmon is really something special. When IT comes to improving in supporting equality, sam has got a moment in the sun right now.

For sure. A lot of people are aware of some of the benefits, but those who make a trees are one of those things where a deficiency in the mega series is clinically shown to disrupt our sleep cycles. Alright, so it's not just this.

Like all is good for your brain. No, no, no. Like seriously, your brain needs these megathrust.

They're responsible for creating structural facts in the body, not is energy, but like to build, rebuild and support your brain cells so they can talk to each other. It's kind of important. And one of the studies use even more eyes in tract.

People is like actually looked at their brains, which is, again, instead of guessing. And they found that people who ate less than four grams of D H A and E P A, these are animal based, a mega trees. Four grams are less, had the higher ate of brain shinkin.

Four grams at minimum, effective of those. And you can get that in our high quality wilcock eight out piece of salmon. And every brief all had nice me for latest ve.

I've got a honey sara salmon book, which is great. What about a salmon burger? right? So that's probably one of my favorite foods right now. These salmon burgers, but like turning these great sleeps, supporting foods, having delicious food experiences, have all the dinner table benefits. And now we transition into the next thing.

And so again, this is going to, i'm gonna say, generally two to four hours before bed to finish your last meal, ideally for most people, but they're gonna outliers, right? So now what do we do? Do we get off? Do we finish dinner? Let's say the goal is to go to bed at at ten P. M, just in this context. And I finish dinner at seven thirty.

Alright, that do I want to go? And just back on my screen, watch a show, whatever I could, that could be part of my brain's reward, like I watched thirty minutes of a favorite show, right? Or I go in game with my son, play two k buses that he's pretty good too, right after, again, creating that post meal reward for sitting down and eating together, right? But now you might want to pop on tumble like black and glasses. You know, we might want to do that.

So it's starting to think about light pollution. Three hours before bed IT depends .

on the person, but I just that's why I put the worm might just rough.

rough him here is about three hours before, but not thinking .

about the light. Your expose, yes, exactly about at least. And then from there, you know again, if we're popping back on whatever for me, i'll just tell you what IT is from my kind of like curfew is one hour he is and I I might be the person whose impressed that in popular culture because again, I wrote about this almost ten years ago. Um at least that's the that's the minimum for me, ideally ninety minutes to two hours I deal.

I think a lot of people would have a question of, okay, especially now, right, we're approaching you guys are losing daylight savings. That's just that's getting asked. Evening time is get dark pretty early yeah and the more northerly you get them from newcastle in the northeast to the U.

K, which is the last city before scotland. So around about december in december time IT can be sunset of four P M. right? So it's IT is really dark all the time.

It's not sun rise until after eight. So it's very, very, very short amount of time. How am I supposed to exist?

I don't .

want bump into things, right? I've got fear and also this let's be really, I don't be bored. I don't be bored for the last nine minutes of every single day if I want to uh, I you saying it's probably about a day for me to watch a screen, but if I read a book, I need a light to light.

The book is an E V. To going to disrupt my sacian rythm. Can I use my kindle? What if it's on warm? Like what can people do to actually enjoy the last two hours of the day if they also need to be conscious of .

the light pollution? I love this. This is what really, I think, is, is made my teaching of this information more reliable and doable is because we've got a, we've gotta put the.

Neurotic behavior to the side, all right? And we all, especially when we we're working to get healthy and to achieve certain things. We do go through a face, I think everybody does, of being neurotic about these things.

Weve got a chill. We live in the modern world and there's stuff the stuff going on. And there are certain things that can help us enjoy that stuff even more if we feel Better. And so if we can create an evening routine for the majority of the time that works for us, where we still can do some of our favorite things, because that's what life is all about, is, well, we ve got to get that juice. yes.

What's the point in optimizing your sleep if you sacrifice the enjoyment of your spare time in order to get IT? Like, what's the point of good sleep, presumably, so that you enjoy life, and if you sacrifice the enjoyment of life to sleep well in the hopes that sleeping well give you an enjoyment of life, like you a show cutting .

everything exactly, you just said IT perfectly, you know? So we've got ta come into this with some baLance, with the baLance perspective and give ourselves some Grace and some wagger room and some enjoyment. And if we can do little things like, again, drawing on some little .

black .

and glasses and .

brand fer w brand.

there we go. Mom.

I like our objects. I know that he's done an offer, a lot of research. They're not cheap, but IT seems like a lot of the blue blocking glasses that our chip that don't have a very heavily coloured lens, if you can still see all of the Normal colors with a little bit of A A blue tenge that's not really doing very much according to him, you need to be IT needs to be like offensively coloured, and you can get them in yellow, red.

And I noticed anecdotally, if I put them on, I know this is the same with some more of the friends, any high quality blue blocking glasses. After about thirty minutes, you almost feel this down regulation. interesting.

How will effect the ee noticed? And I was using IT in the U. K. Remembering that IT gets dark early in the summer, in the winter, but in the summer, IT really overtax IT. So you can have sunset at ten thirty at night at.

So for me, I would pop the money and go for an evening walk, maybe nine thirty. And I would find while I was on this walk, I would get this down regulation. So we're looking at some blue blocking glasses again, if you going to be exposed to line.

Yeah, i've got I have some from him yet as well. And you know and you just said that there is going to be a varying degree of how affected this is, but also part of IT can be the neural association as well to reaching those on.

And because that's one of things that I noticed definitely early on and testing these things that as soon as I pop them on, I started to get a little by sleeping, you know, and human, the human brain is always looking for a routine. It's always looking to automate behaviors. And so what said is that neurons, I fired together, wired together. And so that behavior of, like i'm having this evening routine, I care about my sleep, i'm giving IT some respect. I'm popping these on i'm still you know, doubling and you watching a show or you know don't a little bit of stuff on my phone.

I mean, you playing a video game with our kid right now we have to look at the other part of the stimulation though, right? And so this is where we do want to have give yourself the screen curfew of at least hour to just like get off of the screens, do something else and by the way, there's thousands of other things you can do, all right? But we just like, ah you know, so there's thousands other things that we can do, and i'm gonna share a couple with you.

So you mentioned like reading a book. Yes, you can have some dim lie. You read a book. The real books are still out here on the streets.

They still do exist, but even more so, this is a good time to just if you can check with somebody, you don't have to stare at the phone or screen to talk with somebody to care about if you're not in person. But if you're in a relationship, for example, and you're in the house together, this is a great time for my wife and I. Just a chat, catch up, talk.

And also, one of the chapters and sleeve smarter, which had just happened to be on page sixty nine, was about sex. I don't know. Somebody who bought the book told me they are like hn, a slick he lake.

But he was talking about orgasm and how that impacts sleep quality. And so we've got some kind of cultural means about people falling a sleep, whatever afterwards. Not like seriously, you're producing a cocktail of different chemicals chemistry that does support quality significantly.

We've got I mentioned before, we've got protecting, for example, and men. One of the studies that I mentioned the book actually produced like four times more proactive when they have an orgasm with their partner versus having won by themselves. The collaton is very, very heavy for optimizing improving sleep quality in making people sleepy as part of the reason, even like the going another round is like the proactive equation. And so was so interesting here is that by the ways, like some people like, you know, with the partner, I go right to sleep. Verses like by myself, I go to buy the syrian.

Yeah, yeah, yeah, yeah, yeah.

yeah.

So you've been .

watching me. And so just understanding that the big o is the chap. The name of that chapter does. In fact, again, in that time gap, maybe you can have sex. Yes, that hopefully, hopefully that's Better than you know I don't know yellowstone, whatever else do you people are watch. But um you know just what I just being able to invest in your relationship, which is again, that pays back so much and that's just i'm just throwing out a couple of things. There are so many things that we can do.

Have you got any insights? A lot of the people that are listening to this may listen to podcast when they fall asleep. I sometimes find if i'm listen to something that is too cerebrally compelling and demanding, that IT puts me into a kind of sort of lean in curiosity state on an evening time. Whereas if I get some nice fiction or a narrative nonfiction, I like you stories, history documentaries about a stuff like world war two and bits and pieces like that, that to me kind of puts me into more of her what feels like a narrative story mode that feels like a priming me more left. If you ever, is there any data?

Yes, I A reading fiction. Listening to this is how we evolved, is having those stories in the evening, like our genes as an input, is something we've done for a long time. And we have this cultural, you know, kind of iconic thing of, like, reading your kids a bedtime story.

Where is big adult babies if you really ball down to IT? But instead of a nice bedtime story now we just stressed like we're just thinking about all kinds of shit to stress us out instead of giving ourselves the opportunity to like let me switch over like literally our brain is functioning differently when we are engaged in story, you know. And so absolutely, there's some really cool signs has already been confirmed on that.

But also, you know this is an opportunity too, as you just mission. I love that of listings to a podcast as well because you don't have to stare to screen, to list to a podcast. The same thing holds true with there are people eaten lunch right now watching us. Yeah, alright in shi. If you are, leave a comment down below .

tells which are exactly was IT from the cook, was IT from the new cook book.

right? If that part, if you something from the new cool pop, but the thing is i've been knowed, especially on a lunch break to leg pop on and something on youtube like coronal brian clips or something brand m thing, you know. And so again, it's not be neurotic.

And i've structure my life in a way i've created a micro culture in my household where I have real face time and eat together with the people that I care about on a regular basis. So it's it's a both and world. This is the point. We don't have to be either or we don't have to you know like be completely A A, A attack addict or a lot. It's a both end world. What we do need to do is listen to our bodies, listen to our minds, acknowledge where we are feeling this kind of this function, or turbulence within our spirit, because often time is like a guiding system, because are certain inputs that we are missing out on and other inputs that we might be getting too much of.

One of the things it's funny to you mentioned, the ancestral disposition that we have, a the evolution resort of priming that we have to hear stories around the campfire before about to go to sleep uh and this is absolutely bro science but if the moments to do the study on IT works for me radio dramas is that called technically so a forecast rendition of a story um does my favorite or fiction author peers Brown who does red rising, is slowly releasing all of his books in full unabridged but within entire cast and this is soundscapes with all of the sounds and it's so immersive and there's a different character of each voice.

And I find those to be if I really, really want to fall asleep, if i'm on a plane or if I want to do whatever, if I drop into one of those, it's it's it's outrageous. And I wonder whether that almost mimics in some regards the typical camp fire surrounding um but yeah I mean from my side that sort of falling to sleep listening to something like the problem is, as with a lot of the issues of technology is so compelling that IT connection least not to push that sleep window further and further away. I just one more chapter one more whatever right? So the discipline to be able to say no to IT is also, again, neither the light nor the addict is somewhere, somewhere in between.

Um what about and this is something I think which is a very, very common issue. And hopefully earlier in the day, people of exercise got sunlight, done all of the things to wind down. Even having done all of that, i've noticed period in my life, I struggle to fall asleep. If somebody is regularly getting into bed and having, you know, an hour plus of latency for the able to fall asleep, what are the what are the first few culprits or places that you would be looking at in order to try optimize this.

right? It's like the matters right now. There's a hundred different things that IT could be in rank order to the top fights. It's gonna be situation depending out i'll rank some of them. But even with you maginness that the forecasts in the story, the ancient tenant is to know myself no, they're like that's top tier importance because we're so unique. And so I just want to throwing a little printer asis as well.

Like by the way, he doesn't have to be a fiction IT could be a personal development thing, could be a sermon IT could be whatever helps you to make that transition is in this left, whatever works for you, give yourself some space in some Grace to to try some different things. Now we sleep late. Cy, so i'm going to tell you the first thing, period. And you know, this is IT encompasses so much, but often times is just stress. It's excessive stress in us, not metabolising that stress sufficiently .

what you mean when you say metabolic stress.

So being able to, you know, cortisol for examples, kind of been drug to the mud and giving this bad name courtesan bad. I like to think of IT like the incredible hawk. You know, it's like, yes, I can smash him shit.

And like, but also we can get stuff done. IT is powerful. IT gets us up and going.

And IT can get a little bit out of hand, especially if there is a lot of hawk, you know? And so we need hawk to turn back into Bruce banner. Basically, this is a great analogy. I just came up, but that was just now, alright.

And so to downtown late actually in the movie, the first of venders movie, a scholarly Johnson's character, uh, black widow SHE, would do this little kind of, uh ryme like this little kind of song, this little kind of technique to help the big guy to dow regulate and see him and bring him back down. Alright, a lot of times we've just kind of running too hot. We've got a lot of a jinin, you know eba nor a beneath an courter saw is not the only stress or moment, but we've got a lot of that just pumping through our system based on our thoughts.

Our thoughts create chemistry in our bodies instantaneously. And a lot of times, one of my really good friends, doctor Daniel amen, he calls them ants automatic negative thoughts. And we just get on these loops of these, you know, things that can just wait on our spirit.

We've gotten be able to, when I said metabolite, really, i'm talking about to neutralize the shift gears over to that pair sympathetic and IT IT depends on you what that's gonna what the treatment is gonna be. So this could be a simple change in perception. You know, sometimes it's just a reality check. And i'm a big fan of that one personally, which is like I might be thinking about the ten things that I need to get done like I just did good morning amErica a couple days ago and I was in when I publisher the day before and she's like, so know are you excited that at a and she's just like I would be a nervous reck I don't even know heart hey thanks real good appeal but for me it's just like because I just don't perceive IT like he does and if I was to be like, oh my god, I, I, I, I have a very short window of time. I got to get up super early and I need to what i'm going to be like there's nothing I can do about IT right now chill, just IT doesn't matter.

I am here my bed none of that matters just true so I could I not to speak to myself, you know, an organ is a reality check for me that these things that I might be pining over, there's and here's a really cool thing too, is that it's during sleep that so much of our problems are solved. If we got some really cool data on this um even rim sleep in particular in dreaming, like dreaming is some freaky stuff, man, you know. And we think we've got some good ideas about what's happening.

But during rim sly, we know that this process called memory consolidation is taking place. So like things from our shirt tore term memory kind of like the day get converted to a short term memory and being becoming more retrievable. But also, there's just kind of like playing as we're playing as kind of like our brain in a way is keeping us entertain while it's fixing shape.

And one of the things that I do and i'm just going to share this tip in other way to downtown late, is if i'm if i'm dealing with the problem, i'm not just going to sit there with IT and worry about IT. And this is from thinking, grow rich. No polling hill and IT changed my life years ago.

And actually, the person who introduced me to his boat rocker, and I had multiple conversations with him, just like, man, just even say that stuff coming from where I come from to be able to share time when people like that is my blown. But I I have a meeting with my board of trusted advisers. So as i'm laying in bed, if, for example, I say chAllenged with this, just give an example of if it's somebody with your health, alright, if they wanted to deal with the health issue, they can pick maybe, you know, a table like a long table like this.

And there's three people on one side, three people on the other. And who are those trusted advisor that would set your table to offer you council? You know maybe this might be um you know um Andrew huberman, maybe this might be doctor Daniel ammann, neuroscientists, maybe this might I might be at the table with you. And then on the other side, maybe it's like, you know your friend who was really into health, what whenever the case might be, and then you just go through and you ask them what what is their opinion on what you should do to get Better or to feel Better because the thing is you already know what they onna fucked and say, you know what you're gonna say, but sitting down in doing this practice and allowing them to speak to you through your mind is so remarkable.

Or the depersonalizing of that tactic, right, of removing yourself from being both judge jersey execution 呢？ A the the evidence gathering and the person that is supposed to coordinate this entire red, yes, is so important. I i've got writing on my on my fridge.

What would you tomorrow want you today to do? And the reason that is so useful is that gives you that perspective just a tiny, tiny little bit distance between what's happening now and what's happening tomorrow and what you would want to do. And yeah I like, okay, so we've got looking at the stress is the kind of open loops yeah that as of yet.

we haven't finding a way for yourself to help to metabolite a rest to down, regulate instead of, you know, going into the know the I I .

think that most people, when they are trying to fall asleep and struggling, what's happening is they will ruminate aggressively. Very few people are struggling to fall asleep while their mind is perfectly peaceful and blank, right? They are are .

trying to keep the heart .

rate law whilst doing very intense exercise all mentally right. I'm trying to keep myself calm, and yet i'm doing the opposite thing to keep myself come and very active. Is there anything else there are any of the other main culprits for this sleep latency issue?

absolutely. So just to put a Cherry on top of that. Again, stress is the number one thing. And IT comes in many different forms in fashions.

So finding something for yourself to process all of that inner chatter, that's my my mother law calls IT. He gave me that lexicon, got a lot of inner chatter. And this could be something, usually it's actually gonna be before you get into bed, by the way.

And I want to offer up. So here's another way, is to do a former meditation even, you know, if anything, because with meditation is one of those ways we can kind glimpse into fata and delta potentially, like if you're really skilled meditator. But this is a way so we can kind of start to tip the scales into more like anabolic in a sleep is truly the antibodies state they were in, but we can kind of tip toe our way into IT, ideally because of the neural association. Might not want to do that embedded self.

but you can know myself. Oh, right. So you're saying the bed is to be reserved for sleeping and having sex rule over again.

We're not watching T V. We're not working. We're not doing the thing.

Yeah, I like that. But if a meditation in bed, like there's a body scanning meditation, you can go down intense and relax and that kind of thing, you could do that in bed.

But know yourself, if doing a meditation in bed might not transition and to sleep the way that you want and I love a meditation for if we wake up and have trouble falling back asleep to lay and just did just try to keep bring your teaching back to your breath right um but also okay, so what can be another thing we sleep linsey outside of stress. The other thing which is a form of stress is nutrient deficiencies, period. All right.

Again, you can have the best little protein if you're not providing your body with those rob, those romantical building blocks to help with the conversion of serotonin into atoning which serotonin is the prerequisites making militari, by the way, and all has to do most ceretani is in your gut. And so what are the things that you're doing nutritionally that can be screwing up that process? What are the .

sleep super foods?

Oh, good question. I mentioned Cherry earlier. Yes, that's the top tear goosby food salmon, another top tier goosby food. And i'm going to share another one with you that you know one of these foods been around for a long time, but in also IT has number one, the magazine are there as well. Eggs, great.

We identified often times for us like a morning food is not the fact of any of these those years going to eating fall asleep alright, but eggs are remarkable in the the Colin, Colin is involved in the sleep process as well. And those are megastores are really helpful. And also that just a minor asis because we're talking about when i've said hormones in neurotransmitter several times today, these are essentially secular dms are it's enabling yourselves to talk to each other.

That's what a hormones is. And at its core, hormones or proteins, if you deficient in sera minos, you can make that shit anyway, so your body will do a patch ork job. But if you provide your body with the menus, as IT needs to build those things, you're gonna be in a much Better favor.

Okay, another one trip to fan. I trip to fan. That's where is the association with the will we call from where from? I is like being sleek after you eat food, especially on than's, giving in the turkey in all the things.

Yes, turkey is a rich source of trip to fan, but there are you know the certain plant foods as well. But yeah, turkey IT will just put through that on the list there. So chicken turkey is a song that has that in IT, but those are going to be a couple of other ones because trip to fend a mino acid are right and is deeply involved in our sleep process. And so what is as I four of them.

five cheries salmon trip to fun.

And turkey, okay, we said, turkey really nice. Let me give you a drink. They're so many here.

Again, when I talking about guzzling a pint of water, we're talking about like a serving of like a tick up. We know about camel meal for down regularly for relaxing. We know about cava.

Cava, one of my favourites is he tea. I don't extracted ret, so this study was publishing a journal for macos gy, biochemistry and behavior. And the researchers found that drinking rc just part of bad time.

We could say an hour before bed time, thirty minutes an hour, maybe a little bit longer, was able to, number one, improve sleep lencs, meaning you following faster and improved overall sleep time and IT improved the quality of test subjects sleep, namely improving their non rimm deep sleeping. Are right. So that's pretty remarkable. And reach has been utilized for thousands of years.

Have A B D E fer for .

for signa tic my guy's for sigmar, it's a dull extraction of the reached. That's why primarily so that means it's an alcohol extract in a hot water extract because different things going to pulled out of the mushroom based on the distraction method. If you're just getting wine, you can be missing out on like the hot water extract to get a lot these anti accident components made the glue, things like that. But the alcohol extract can get some of these more a pointed compounds.

You've mention the window, the how important is eggs is except to be later in the evening to Simon, have to be latter in the evening. It's just throughout the day we can create the building blocks that a good.

exactly body knows what to do, things away when he needs cool.

okay. So we've looked at stress and we've looked at nutrients. I think that those are two pretty big movies. We've already touched on some of the new work you ve done. You've came out this week gratulations talk to me about the current state of american adults health from A A meta lic in await perspective.

Alright, this is this was publish by the cdc in twenty twenty two. So just about a year ago, as of this recording, they determine that sixty percent of american adults now have at least one chronic disease, at least one, and forty percent have two or more. right? So this is a kind of overarching perspective.

Look at this now. One of our top tier journals is looking at meta lic health recently publishing data. And it's been making this, making the rounds on the internet. And they establish that only twelve percent of american adults are metabolically healthy. So A D A percent of adults are not metabolite healthy.

And this is looking at certain bio markers, you know, whether were talking about hormones, whether we were talking about the role of insurance and lepton and the liquors on and on. And so now what does this look like in the real world? Like what do we see? Well, prior two pandemic related shutdowns, we were at about forty two point five percent of american adults being clinically obese.

And I was projected to reach fifty percent by two and thirty. But when things shut down, there was a mighty jump. The data hasn't come out yet completely, but where we're probably very close that fifty percent already. If we're talking about overweight and obesity, then we're looking at about seventy five percent of population right now. Something dramatic has happened because in also the agrican leave our kids in this conversation.

By the way, there was a study publishing the new england journal of medicine, and he looked at two hundred years of diabetes as the title of the paper, and essentially due to type two diabetes, which used to be called adult onset diabetes, because kids didn't get that shit. But now a lot of kids, Younger, Younger, Younger populations are getting hard to sees, are getting diabetes, are developing obesity. And so, but he was within about a forty year time span, just like in the last forty to fifty years, rates of type two diabetes, essentially quite dropped in the U.

S. population. And along with that, childhood obesity, just in the last thirty years, has tripled.

I, let alone us as adults like this, is trickling its way down to our little ones, which is incredibly abNormal. And so just a couple of other quick stats. Um I mentioned earlier about the sleeve Operation stand.

But right now our number one our leading cause of death is is still heart disease. And I got to throw this thing here as well as of people who know this. But alzheimer's number six, IT is just charging up into the top five.

Little causes the death. United states is an epidemic, and IT is scary. And a lot of times I don't think about like, how's that killing people? Like loss of our cognitive function, like that man like that is such a terrible way to die. And researchers are now calling alzheimer type three diabetes because is so related to insulin dis function in the brain.

That's literally what max said. yeah. That's literally what max said.

yeah. And so I want to maintain that. But heart disease being the number one killer. Now according to gain publish data, about sixty percent of american adults have some degree of heart disease onset already like that can be that can be track simple blood test. We can see OK you're on your way to die from a heart attack .

is the most common precor to heart disease. Obesity or or being overweight.

As a great question, there's definitely some interplay here. Let's talk about obesity because you know right now, we're living at a time where people are there's a framing around obesity and working as a clinical and working with real people who are struggling with their weight for many years. A lot of people are try they are trying very, very hard to lose that weight.

But they're existing in a culture that is fighting against them。 And so we play a lot of judgment cognitively if we are healthy or of a healthy weight and don't understand the struggles of people who are really trying hard. There are some people who don't give a book.

And i'll tell you what, even with that, even as i'm joking about that, i've never met one person who doesn't want to be healthy if they had a choice, the person who apparently doesn't give a fuck, and there are three hundred fifty pounds, if they had a choice, they would be healthy. They would be of a healthy way. They would have an ideal body and energy and all the things they want.

What happens is we develop something called learned helplessness ness. On top of that, we have these stories like sometimes it's literally about worthiness. It's about what's possible for me, it's about access, it's about money. It's about all these things. My mother, for example, you know, I grew up in A A low income environment.

A lot of times, like my mom would sell her blood SHE, go to the blood bank, sell her blog at twenty dollars and get us some fast food a lot of times, and know we got food from charities, know is a place called the hosea house. We get, we get food, you know, government assistance, all the things. But sue was working.

SHE worked overnight, a convenience store. And one of those nights, somebody tried to rob the store, and he was stabbed multiple times. But my mom is different.

She's alive well today. He actually detained the guy and he had getting arrested. Yeah, I mean, I i'm i'm not kidding IT all, i'm not kidding IT all picked .

on the wrong mother like.

listen, I am not kidding. I I got so many stories. Listen, i'm trying to i'm trying to hold back and tell you some the crazy she's done. But here's one to hearing the stories that when SHE win in for, you know, surgery, get the stitches and all the things afterwards the position was examining her, and he said that if you were not overweight, he said these other words, if you run a heavy set woman, you probably would have died .

because the depth of penetration of the night fall have been closer to bike organs.

So her story is, my fat is my safety.

Yeah can see I can see how that a double sd for one of a Better term down.

So here's a thing too. Again, we have these stories and for some people that access that they are Carrying is protection. Maybe it's protection from an assailant, maybe is a protection from a family member.

Maybe it's a protection from attention, unwanted attention. There are so many different reasons why folks are in the state that they are in. And I want to remove the judgment and just talk about the biology.

Fat cells are phenomenal, is enabled us to be sitting here today, is because of our ancestors and these bad as feat sels. We evolved our capacity to utilize stored energy in times of famine. And something a little fun fact about our fat cells is that our fat sales can actually grow and contain about like a thousand times their own volume.

Like the the size of IT itself, a thousand times its volume can hold energy. essentially. We didn't evolve containing that much, however. But today, because we never have a famine, we just keep filling and filling and filling these fat cells.

And what happens is we start to have this unwanted immune response because that the stress of that fat getting expanded unnaturally and never getting a chance to offload is essentially sending out of false, distressing nal to immune system that this cell is infected. Essentially, you know, there's something abNormal happening here. And as this is happening, this is contributing.

And we saw this even during, you know, pandemic related things with a significant hier incidence of severe outcomes, hospitalization and death when we venture into obesity. And a part of that is the dis function that happens with our mune system. Now on top of that, with immune system disfunction, what about cancer? because.

Part of the ability of cancer to progress is an abNormal relationship with our immune system and being able to catch things early in our mune system to basically take out rog cells that you know have reached the haflinger MIT. They're not supposed to replicate all the things and take that take them out. What we see in the data, we see about a doubling, doubling of a risk of breast cancer, doubling of a risk of process cancer, five times greater risk of colon cancer, seven times greater risk of industrial cancer.

When we develop bested, it's crazy. And so this is not about vanity. This is about a state of our biology, a state of our physical ology estate of human health that is subjecting us to all manner of disease and this function.

So i'd like the input of trying to remove the moralizing from this is what I learned from max when I first spoke to him last year. And he he reminded me that .

there .

are a lots of different ways that people can get fat. A good example of this robot bloomed the guy that did the largest between studies in the world. Every single pair, twins born between nineteen ninety one and one thousand and ninety four in the U.

K. Was contacted about being enrolling his study. He is the father of behavioral genetics. And he was talking to me, and he was saying that he has the predisposition to be fat. And he said the when he walks past a Bakery, some people on that bothered, but he smells bread and his glin response just goes through the room. But IT could also be that you don't really like exercise that much.

And I could also be that you don't really are enjoy eating foods that are a little bit liner and IT could also be there's lots of different ways to get ico equation to work against you from an obesity perspective. And just because I come from, I have a background where I would be tightly like sixty three kilos if i'd never been to the gym. That's not the same disposition that everybody has.

That being said, there is an awful lot of agency like ultimately if you don't put IT in your mouth, IT doesn't go into your body, right? So finding this baLance between um empowerment and reminding people of the sovereignty and agency that they have over their health and fitness, whilst accepting that the base that people are working from is not the same difficulty. Some people are swimming up stream and some people are swimming in stream, right. Um and I think again from max, I be interested to know if you agree with this, that as far as he's concerned, the current world that people find themselves in, if they want to eat food ds that do not cause them to be obese, if they want to not eat beyond, they are finding IT harder to do now than ever before because of how ultra process food to hype a palatable ble, that more calories dense, that quicker and easy to put into your mouth and get into your stomach, that more readily available you're able to graze throughout the day, all of the things again, that get this KO equation, the baLance to just lean more and more and more and more toward surplus calories, it's never been more difficult to be underweight, right, or to be of a healthy way.

exactly. And also, even with all those things you shared, we have this new category, huge list of obese gene. So these are obesity causing agents that are firmed. In particular, they're riddled with obese gans and alter process foods. So is is similar to a car cino en a cancer causing agent, which according to the W H O, for example, the life which has been on a lot of people conversation this recently, life is say according to the w killer.

the we killer stuff .

yeah yeah month to and i'm from saying Lewis home base, I want them to work there after college and so got the according to the W H O is classified as a class to a that means that IT probably causes cancer in humans. That's why there's so much unrest about IT. But this has been known for quite some time.

And by the way, this is in the east model me cook book to, because what is this translated? And I really gaining exposure. Well, the environmental working group took a bunch of the most common grain products on U.

S. Store shelves in an analysis for climate content. They found eighty to ninety percent of conventional grain products were contaminated.

Would like to say a probable human car. Senga again. Caroline obeid, gen, these are going to be things that are often found in significant content in alter process food.

Yes, I don't understand that the obesogen thing is that just A A component of food which makes IT more likely to .

be overwritten, synthetic mica that literally alter our metabolic function and contribute to the process of way gain, give us on their own. One of the most ominous sounding obese gene that we are all getting exposed to pretty much every day is bison's a. So this is in food packaging.

So this a plate plasticized chemical. So plastics are made from fossil fuels. And I see plastics, and I mean, you can, so much of this is made from plastic, is made our lives know, the material know, is like the look, the field of coating, the fabric, the look, the field of plastic, the death, the killer of our lives.

Sorry, classics are awesome in their own right, but in regards to their interaction with our food is a serious problem. I just had a conversation with a board certified toxicologist who worked in the flavor and fragrance industry and SHE share with me that you know, even, for example, when we go to a coffee shop, you know, you get that to go up and it's a paper cup. Why is that hot liquid not like melting the cup or like breaking the cup down? Is because the inside has a certain type of plastic god.

And the data .

now SHE share to the study with me that you're consuming from any given cup of coffee, regular serving size of coffee, at least twenty five thousand. Microplate tics, twenty five thousand. And there's microplate sics in these nano plastics.

And SHE share with me that these microplate tics, again, bisphenol is just one class size of chemical. There's this final as so many, but we can get trick because it's health washing, saying this is B, P, A. free.

But he said that this, they can interact with ourselves directly and function sometimes, is like xeno estrogen compounds, so activating etr rogen pathways. This is why we see the correlation with breast cancer. We see the portion gomaa with british rie development with men.

And so we've got that aspect. But he said the primary thing that's happening we're seeing in the data that is contributing to information. And so i'm saying all this to say with our food supply IT isn't just the food itself, is also what the .

ship package in. Well, so you're saying even if I avoid the soy, when I go to starbucks, still other instruments floating around and the thing that they .

give IT to me and and even with soy, again, soy been utilize for thousands of years by humans. When you look at the data I used to, again, because as soon as I heard ino estrogen with so I I immediately put IT on the do not disturb st, you know. And the reality is the way that IT functions in the body is not quite like we kind of create a superficial term of vino estrogen, like all these bad things messing up to us. On that being said, traditionally, people were not guzzling soy milk and eating soy dogs and having a total key for, you know, thanksgiving.

i'm gonna guess them that the storage of food, especially if someone, a lot, a lot of guys that listen to this, will be gingerous. They'll be doing their food prep, perhaps on a sunday, or perhaps each morning. They need to be looking very carefully what IT is that there's storing this food in, especially hot food, taking IT from the pan into the top aware container.

I blest all of mine and pivoted. They do this. So top, well, I do glass based, uh, storage containers so you can do that, but even that has a plastic lid. So i'm trying to find a solution. Now, if anyone knows, one of a old glass storage container would probably need to be a litter and a half I think leter and a half to two later seems about right because you get some spinning throw that on top and do all you one room um but yeah do for a decade I thought that health was you know stepping over uh, dollars to pick up pennies is probably Better to be eating good food that you've kept yourself you know and being like, oh, maybe this some B P, S.

In the couple I was a poor, oh well, i'll just going to continue to order on uber, eat each day or whatever IT might be but yeah, even if you're cooking a stuff at home, what are you storing that he wanted to turn? It's hot. It's going directly in the time, yes, straight into.

So what's your solution? You must you prep food? You're in time, you cook. Book is all about this. What's to your solution? You're on the road you want to make you you're eating well, how you storing your food and take me you with .

you yeah I mean a simple thing. If you don't want to throw your classics away, by the way, for your foot, or to which I haven't, we still have some stuff we're cycling IT out over time.

says out.

you know, and you do what? At least little food cool down, because we do know that the heat interaction. So a recent IT like this study was just published, and they, the researchers put food into A A code microwave safe plastic container, and mark waved for three minutes, and they found that in a three cinema e space of that of that container released literally fifty thousand plus microplate tics.

And we're talking millions of nano plastics into the food, and that's just from a three cinematic space of its. So just we're not we're not heating our stuff up in the mark in a three centimeter. Think it's it's a larger a lot.

So this is real. It's a thing we don't want to be too neurotic tic but if you can avoided IT avoid IT don't make hot food. Don't put your hard food in there.

I don't heat IT up in there. You can. What do I do? I love stainless steel. Stainless steel containers for food with the silicon lead is great.

Um journey brands, the years, you know I did, I put some in the bonus resource guy for the cooks. And I actually I talk about this in the cookbook like food storage. Well, glass is great as well. These been used traditionally glass for for a long time for food .

storage and stand affording vertical diet guy his solution for his favorite ite meal, monster math, uh, is a thermos. So he gets a celindric thermos and like scopes his food in, uh, and you get the double benefit from that, that you can do IT from hot. IT will go straight.

IT will stay hot for you know ten or twelve hours throughout the day, and it's just staying the still all the time. You can also just, I guess, drink your food potentially. Although he does say he did talk to me about how he gets some strange looks both going through tsa when they say a thermos, they presume that that there's liquid in there.

When they look more closely, it's beef and rice and and other other and then also that he's got a special long folk that he uses to get to the bottom of this thing. So if he is on a plane and he says, that is like two hundred sixty, two hundred eighty pounds, super jack dude, big baldhead. And I can imagine what it's like to sit next to him.

You're already like this up against the window and this massive guy pulls up a thermos and just starts at long legs yeah starts eating meat from IT with this special flight safe super along for yeah uh so that I mean, people have kind of really got obsessive over the B. P. A stuff.

And i'm always cautious even though it's like it's interesting and it's something that could be hiding in plain site and is an easy change like you use the storage that you have. So if you change the storage that you have is now no longer a problem for you, right, to single time decision that pays off downs. Am, but how big of a problem is this? Is this a penny or is this a dollar? When we're looking at this from a obesogen perspective, I think is in the dd tear. Go you. O K.

yeah. So it's occurred s Jackson um but because it's so pervasive it's so pervasive you know in our food system and nobody stop to ask, is this a problem for humans?

I didn't even think about the fact that the inner coating of disposable coffee cups would have this. So i'm onna guess that if someone that's listening is a big coffee person and they enjoy the starbucks are cost or or whatever IT is at that, you would say, get yourself a good quality steel, stainless steel lined thermos type coffee cup of some kind. Take that and give IT to them. They'll do all of the fancy stuff to you want, but do not be using the disposable .

cups if you can. I yes, if you can. Again, we don't want to be in here. This is a interesting fun story. Haven't shared this, but um I was with my wife. We had like a little station and usually you know I bring my force sign matic and I make a coffee in the room and they didn't have coffee mugs in the room at that moment.

And I just kind of you know was a little bit of a time currently we had something to do and I was like, only have these like reused able paper, the paper cups of the plastic lining. And I was telling my wife, like, baby, you know, they only have this whatever he is like, I don't care because he doesn't care. But when he listened to my guess, the board certified toxic colleges shot out to doctor von burkhard, a wife just happened to listen to episode.

And SHE SHE was talking to me every five minutes. I was in the other room, was trying to do some mobility work, like relax was a long day and SHE every five minutes back. Did you know all the plastic, the paper cups? Like, you are right? And because IT IT came from somebody else, you know.

so I do. I, you and max IT doesn't, doesn't surprise me that you guys are friends. He was telling me that when his mom was still with us, that SHE wouldn't always listen to the advice that he gave her if he told her directly.

But if he went on doctor oz and said that he would be accepting of IT as long as I was through a more like highly a credential delivery mechanism, even that still him. right? It's the sun. It's just not the sun on face time or set ups at the dinner table.

A lot of people deal with this. You know, I I talk with tony Robins not too long ago, and he said there is a statement, you know, has been set for a long time, but he said in a, just like a really jumped out of me that you can be a profit in your own land sometime, right? And so the proximities with people that know you sometimes, especially if they change your example, you might not land the same .

way the medium is.

The message exactly, is as if doctor, I set IT. So fortunately, I happened upon that inside when I was working with people running in office, working as nutrition is day in and day out that you know, a lot of times when people are wanting to, again, make a change, if it's coming from that person, they're going back to their household, right? So they want this behavior, they want this result. I'm giving them the science back behavior chance to do IT, then i'm sending them to a culture .

that's fighting against them.

If they were to come in and just they start spouting off the stuff, that would be a chAllenge. And so one of the things that happen so much when people come up to me, a lot of times I be like, you know, my wife or my my husband or my my kids or you know, my mother is always talking about you. And we've changed so much because sean says like a thing in the household because it's that it's that external voice, of course, back by science, and also it's most of the stuff they were talking about. Make sense.

How many, how many guys do you think are going to listen to this today and say to their wife this evening that they should have sex before they go to sleep and then finish IT up with? Because sean says, because sean the shirts, because sean the shirt.

Yeah, with the arrow pointing down, let's go.

Fuck yeah, fuck yeah I I think you know, we've moved. It's interesting. We spoke about culture right at the very beginning .

and this again.

trying to play this game, if not moralizing of bringing people along for the ride of not, you know, pointing the finger, accusing people of stuff. And yet there is a like making health Normal again, seems like such an like an odd pivot. IT would almost have to reverse this, a accounting for and and a climatized for poor health outcomes, whether IT be, uh, changing the size of plane seats or whether IT be the the all of the different changes of people looking to do with menus, with account, all of this stuff is very strange to think about. Okay, what would a set point healthy society look like?

Christian marti said that IT is no manner of health to be well adjusted to a profoundly sixth society by man. Yes, yes, that's what we're experiencing right now. IT is Normal to be unwell.

We are living at a time. This is the first time in human history. Well, if you're healthy, you're not Normal.

And this is a fact. But our definition of Normal, of course, is very complicated. We want to Normalize health. We want to create a culture that makes IT easy to be healthy. And that was possible.

I spent many years, again, I been in this view for twenty one years, trying to address the larger culture. And i've made a remarkable impact coming from somebody who I am when I went to college. I live in fergus on a sari, a glorified food desert of the highest order.

And I grew up, I had multiple colonic illnesses myself chron gas, my hospitalize every year. I had an authority condition and advanced authority condition and diagnosed when I was twenty years old, my spine was breaking down. I broke my hip at track practice, like, that's crazy.

That shouts happen to a child to come from that to write the firstly wellness st related book to become an international by seller. I think we've got maybe twenty five gn separate foreign ook deals like it's crazy is like in libraries in china. You know it's crazy, it's crazy, but that was possible.

I have made a dent in the bigger, in the bigger cultural escape. But that is a tremendous task. It's heavy.

IT is life sucking and energy draining to do that. And it's is very, very difficult. IT is a like an I get now countering up an image of atlas. right?

This of us .

maybe right? yeah. yes. Now with being said, let's address that. But let's first informal address.

I just had this great conversation with a man in greg harden. And man am so grave to have met this man. He's he's really the first mentor and college for time.

Bring Michael phelps, Charles Wilson, the list goes on in on. He's like a superpower for them. In meeting him changed the course of the last time brady was like fourth string mig.

What greg said to me and he said when he said IT again and hit different because we've heard this before, control the controlled ables, control the controlled both. Tom was so concerned with trying to change things that he couldn't control. What he cook control was the way that he was training.

What he cook control was taking advantage of the opportunities that he was giving, no matter how small they were. The starting quarterback was getting twenty raps back up, ten reps. Tom was getting like, too.

He was like, make those two the greatest two human, human he's ever seen. He reframed to like that. He put some power back into his hands for him to control the control labs.

What did, what do we do in this contact with a larger culture? Escape that is unwell? Focus on your microculture intentionally create a microculture around you.

That makes health easy, that makes movement easy. That makes good sleep easy right now. Again, stepping out our door is very difficult to control those things, but with under our own roof.

And by the way, I I won't make this clear. We are products of our environment. We can't help IT.

We are influenced by the things in our environment all the time, but humans are also creators of our environment. We can create an environment intentionally. That's what makes us so remarkable.

We can create an intentional environment that makes this stuff easy. With that said, the environment starts with us. The culture starts with us.

We are representation of our culture GTA shot of gandhi in this one to be the change. Like people say that shit. Like seriously, we want everything else to change outside of us.

The truth is it's an inside job, first and foremost. S because here's the cool thing, when you take yourself, like you're from across the pot, when you come here though your representation of your culture, you can help IT. It's beaming off of you, the swiss ess, the accent, all the things is just coming up.

Please come on. All right.

when we show up anywhere we bring our culture with us, it's infectious. We have this. We attribute contagious things to just negative things.

But wellness is contagious as well. And we've got data, a firm in that too, the framingham hard study, for example. And so let's focus on creating a micro culture in our household. What does that look like? I shared for me the core of that, which is community, family and friends because it's the biggest leverage point.

IT feeds into itself when you can focus on creating healthy relationships, especially in close proximity ity to you, which is something we are never we not talk about how to have good relationships, which is the most important thing on our lives. We go to school, we learn about leg. Times tables or whatever you know, like, that's cool, that's cool, but that's not gonna act my life more than how do I learn how to be a good listener? How do I become a person of value so that people want in their relationship, right?

So for me is focusing on controlling the control ables and be the type of person a value who can have great relationships. That's part of listening to this right now. What you created is helping us to be Better people, right? So investing in that, you're already winning.

You're already starting the process and building on that process also in your own micro culture with your, with your food. Know that self, if you can have cheetos in the crew without having orange fingers, definitely don't bring a man. And we don't have to vinie sneakers if we want to.

If you want to dwell in that, I guess nicker bites in the cook bat, high quality ingredients and real food ingredients. We've got, I mentioned the Cherry frozen yoga pop. If you want a sweet frozen treat, right? Let's upgrade ingredients.

We know our culture. We like that stuff. We like pop singles, you know, we like burgers, we like chocolate.

That's just okay. That's good because the process food industry are the ones that really fucked IT up for us, all right? Humans, we innately are driven to eat things that ta ste good to us.

I know the top guys in all the different from die frau ks. One of my guys is the eat to live, don't live to eat guy. I couldn't be any further from my perspective on that. Not based on like that, this doesn't sound good. But because of biology, we have this really immaculately intelligent flavour recept your system that the are the human nose in, in the, in our pilot.

The interface there is so cool, we can takes things that are just mellowing with that, like gary v in a fucking in wine I got is a hint of like A A hot wheels car, and like dirt, like there are all of these subtle flavor knows that we can identify and that helped us to survive because we can taste whether not that food was good for us. And that this phenomenon called post in just the feedback, have you heard this before? Now post in just a feedback is essentially whenever we draw evolution.

And today, if we were eat of food ourselves, our biology would take notes essentially on what I just got from that food in flavor. Is the language like the label? It's a flavor label.

So for example, the chairs that I talked about earlier, we eat the food, okay? We get some by available miltonic. We get these anti accidents, we get these particular mino acids, we get this vide and see your biologists taking notes that flavor is attached to those nutrients.

So when I become deficient in, those nutrients are developed craving for that flavor. That's how we're hardwired. Food scientists have fucked that, holding up one of the inventions of gas chromatograph.

Can I isolate flavors based on the chemistry like this Cherry flavor? Here's the chemistry to make IT. Now to take their flavor and added to ice cream, we can add IT to sota.

We can add IT to Candy. We can add IT to all the shit that is not cheries. And so IT muddies up these metals like waters.

I learn today about mountain dew flavor, hot dogs.

You Frankenstein is here walking around .

as a form of .

a winner, right? Is real, is real. Like this is where we are today, where our our biology doesn't even understand or recognized real food anymore.

So we ve got to take back control because the lie is that that shit taste e Better than real food. That's that's not even close. Our most memorable meals are often times the ones that are prepared by somebody that loves us.

And they are made from real food. They are cold, made from scratch. Real food meals. We don't often have very like super memorable moments with a bag of cool ranch to re do speak yourself some of the jay ino who was in the first commercial for that that he was good. All right.

And with that being said, this where we're talking about here is my guy, mark shaker, you know, on the direct effect and looking at again, being able to take the flavor of a tackle and putting IT on a chip. But now you're not getting the potential vegetation. The grasped me that whatever else might have been in the real even .

the conversation with the guy in the food truck that made IT.

there you go missing, which is, go right straight hand in the bag. You're jack in the bag off yeah all right yourself alright. So here's the bottom line. We want to take back control of our pilot and to do that. Food isn't just food is information.

When you're bringing in more of these real foods in, in ways that are the apps of delicious should be a no brainer, but in ways that are fun, that create incredibles like food memories and experiences, like taking the salmon and having a delicious salmon burger. Yeah, right now we're getting in all that vital data from those food is changing what's happening with our genes. We Normalize that our environment because instead of whatever the fuck else we were gonna as far as a burger was concerned.

Now we've got this. I made a batch of them, got them in the freezer for whenever I want, like we start to create an environment again that makes IT easy to make healthy choices. So know itself if you can have some cheetos at the car, but not go ham on them when you're stressed.

That's that's cool for most people don't bring that ship in anymore but treat yourself, treat yourself good make sure if you know your, if you like, if you're sweet. I pie like my wife, she's SHE is SHE love sweets? Knowing that we we make sure that we keep a stash, the good stuff for her, if he ever has that englan, that SHE wants some, you know, some chocolate, whether we ve got a high quality chocolate bar and there we've got to know a high quality, you know, the sneaker bites.

We've got this super food, a chocolate mark. You know, we got all these different things that he could have to address that desire. So focus on a microculture. Tell ya. Sean Stevenson.

ladies gentleman, john, I really appreciate you. Man, why should people go? You go and you back out, you got a lot of stuff on .

where should they go to? B just came out so grave this week and as of this recording and is available nationwide bookstores and of course, that amazon barns and nobel online, all that could stuff. I actually just saw today that because the book is number one cookbook in the U.

S. On amazon, they drop the Price. So is fifty percent off right now on amazon for people they pop over amazon. Yes, I do. And so it's the eight smarter family cookbook, as I mentioned, is over two and fifty scientists relevantly in this cookbook.

And most importantly, though, we identified about forty of the most science bg foods for improving metabolite quality that this goes on and on, and how to make delicious foods with them, delicious meals with them. So you have pick up these motor family, look, book, invest in your, in your family, in your health, great gift to give as well. And people can find me without watching or listening to this.

My show called the model health show, and I great for to say has been the number one health podcast in the country many, many times. And we do master classes there on every subject matter. You can imagine myself and I bring on the very best people in respective fields as well. And this is a special place and it's all free. You know, just click play and you're going to get .

something special appreciate. Thank you. Thank you, me.