0
SPEAKER_02
 It's my position that the entire existence as a human race, we have strived for two primary goals.
0
SPEAKER_02
And that's it.
0
SPEAKER_02
Reproduce.
0
SPEAKER_02
Right?
0
SPEAKER_02
The second one is reduction of stress.
0
SPEAKER_02
 We're now realizing though.
0
SPEAKER_01
 Why do you feel like people in general are weak in the forms of their body structure, their muscle structure, and their mindset?
0
SPEAKER_01
And obviously, I don't want to generalize this because there are a lot of mentally tough and strong humans, but it just feels like it's getting weaker and weaker with technology, with the access to comforts.
0
SPEAKER_01
Everything is so quick and easy.
0
SPEAKER_01
Why do you feel like this is happening?
0
SPEAKER_01
And what is the downside to a weaker society?
0
SPEAKER_02
 I think about this on a continuum of what we call resilience to sensitivity.
0
SPEAKER_02
And every action you're doing, you're moving towards one direction or the other.
0
SPEAKER_02
Now depending on what insult you're looking at, some things you want to be highly sensitive to, some things you want to be very resilient.
0
SPEAKER_02
So not one of these is better than the other.
0
SPEAKER_02
It's a paradigm, easy example.
0
SPEAKER_02
 it's probably good for you to be very sensitive to alcohol.
0
SPEAKER_02
I don't want you to be so sensitive to where if you have a drink of alcohol, you have a mental breakdown for seven months.
0
SPEAKER_02
That's way too sensitive.
0
SPEAKER_02
But I want you so resilient to it that you could drink excessively and have no physical consequence because you're gonna pay for that eventually.
0
SPEAKER_02
So that's something we probably wanna be generally sensitive to.
0
SPEAKER_02
Generally resilient is probably something to even carbon dioxide buildup.
0
SPEAKER_02
 So what you don't realize, and we could go into metabolism a little bit if you want, but every time you take a breath in, you're breathing in oxygen, O2.
0
SPEAKER_02
When you exhale, you're breathing out CO2.
0
SPEAKER_02
So the difference is you've added a carbon.
0
SPEAKER_02
Where does that carbon come from?
0
SPEAKER_02
 Your fat and your carbohydrates that are stored in your body, which are your two primary ways in which you derive cellular energy, are just big long chains of carbon.
0
SPEAKER_02
In fact, that's why we call it a carbohydrate.
0
SPEAKER_01
So when you breathe, you're breathing out fat.
0
SPEAKER_02
Or carbon, or carbohydrate.
0
SPEAKER_02
It's just a carbon.
0
SPEAKER_02
It doesn't matter.
0
SPEAKER_02
So whether you're getting your fuel from this carbon that's been hydrated, which is, that's all carbohydrates are.
0
SPEAKER_02
One molecule of carbon plus one molecule of water.
0
SPEAKER_02
 Well, fat is typically in this what we call triglyceride form.
0
SPEAKER_02
So it has these three carbon backbones and it has tri, one, two, three.
0
SPEAKER_02
 long chains of carbons.
0
SPEAKER_02
So either way, you're talking about a 40-carbon molecule or a 6-carbon molecule.
0
SPEAKER_02
It's being metabolized in the cell in either direction.
0
SPEAKER_02
One's going to go through the mitochondria initially.
0
SPEAKER_02
One's going to go in the cytoplasm and then through the mitochondria.
0
SPEAKER_02
But either way, they're going to end in the mitochondria.
0
SPEAKER_02
They're going to come out as carbon.
0
SPEAKER_02
That carbon's going to be attached to oxygen.
0
SPEAKER_01
 The mitochondria is in the entire body, or is it mostly in the brain?
0
SPEAKER_01
Mostly muscle.
0
SPEAKER_01
Mostly in the muscle, not in the brain.
0
SPEAKER_02
It's gonna be a lot up there, but you have more muscle than you have brain.
0
SPEAKER_01
Gotcha.
0
SPEAKER_02
So total volume-wise, it's gonna be a lot.
0
SPEAKER_01
Yeah.
0
SPEAKER_02
So you're going to, however you're metabolizing energy from any of your system, it's gonna be accessing and kicking out carbon dioxide.
0
SPEAKER_02
When that level rises in your system, that's gonna cross up in your brain, and you have various receptors throughout your body,
0
SPEAKER_02
 that are gonna tell you we've got a rise in carbon dioxide.
0
SPEAKER_02
The thing that drives your ventilation, the sensation to breathe, it's not actually running low on oxygen.
0
SPEAKER_02
It's running high in CO2.
0
SPEAKER_02
So this is why carbon monoxide kills you, right?
0
SPEAKER_02
Because carbon monoxide will competitively bind to oxygen.
0
SPEAKER_02
So oxygen levels get low.
0
SPEAKER_02
But you don't sense that your oxygen is low.
0
SPEAKER_02
So you don't have any idea and then you just fall dead.
0
SPEAKER_01
You pass out or you're gone.
0
SPEAKER_02
 Because there's no elevation in CO2.
0
SPEAKER_02
Interesting.
0
SPEAKER_02
So this is why we have to put smells and things like that in various gases so that you can identify, have some sort of... So you know, hey, this isn't good, I gotta get out.
0
SPEAKER_02
Or you have to have a carbon monoxide monitor in your house.
0
SPEAKER_01
Wow.
0
SPEAKER_02
Right?
0
SPEAKER_02
So, point is, CO2 has a direct physical, psychological connection.
0
SPEAKER_02
This is a two-way street, it's what we call bi-directional.
0
SPEAKER_02
So an elevation or a change in, say, state or trait anxiety, so the amount like you get,
0
SPEAKER_02
 Something happened right now and you're freaked out, bad text, real actual, it doesn't matter.
0
SPEAKER_02
You will see an acute change in CO2 levels.
0
SPEAKER_01
So if I think a thought, experience something that frightens me or gives me stress or anxiety, watch a scary movie, whatever it might be, your girlfriend reaches out to you about something and you feel stressed.
0
SPEAKER_01
 What happens to the body when you feel that in a moment?
0
SPEAKER_02
You're going to get an immediate change in catecholamine status.
0
SPEAKER_01
What is that?
0
SPEAKER_02
So you're going to see adrenaline, you're going to see epinephrine, which is the same basic word.
0
SPEAKER_02
You're going to see norepinephrine, cortisol, all these things, this stress response is going to happen instantaneously.
0
SPEAKER_02
 From that, you're gonna see a physiological response.
0
SPEAKER_02
So you're gonna see a change in heart rate, you're gonna see a change in ventilation, you'll see a change in dilation of your eyes and focus.
0
SPEAKER_02
You'll tend to see a change in vision because you're gonna wanna narrow in what's the danger, what's the threat.
0
SPEAKER_02
So you have a whole host of physiological responses that are coming from a psychological stress.
0
SPEAKER_02
And it goes both ways.
0
SPEAKER_02
So a physical stress,
0
SPEAKER_02
 can also then cause a state of psychological awareness.
0
SPEAKER_02
So you can give yourself psychological anxiety from a change in physiology.
0
SPEAKER_02
Exercise.
0
SPEAKER_02
CO2 starts to rise, oh my gosh, you can't focus, you're not making good decisions, your vision changes, everything happens in this bi-directional way.
0
SPEAKER_02
So with CO2, and we've seen this in our lab,
0
SPEAKER_02
 If someone is very tolerant and resistant, which is where we started this question at, to elevations in CO2.
0
SPEAKER_01
Meaning that they can push themselves longer distances when training, they can have high heart rate.
0
SPEAKER_01
It's simpler than that.
0
SPEAKER_01
What is it?
0
SPEAKER_02
Yeah, it's simply, say that bad thing happened psychologically.
0
SPEAKER_02
You get this rise in CO2.
0
SPEAKER_02
If you're tolerant to that CO2, you can go,
0
SPEAKER_02
 Okay, I'm good here.
0
SPEAKER_02
Heart rate came up a little bit, not much.
0
SPEAKER_01
You can assess the situation.
0
SPEAKER_01
You can be more neutral as opposed to up and down.
0
SPEAKER_02
And that would be a psychological or cognitive thing, but there's also just physiological.
0
SPEAKER_02
Your heart rate won't go up as much.
0
SPEAKER_02
And you're, okay, we're good here.
0
SPEAKER_02
We're fine, right?
0
SPEAKER_02
You're not gonna make any emotional decisions.
0
SPEAKER_02
You're not gonna make any physical actions.
0
SPEAKER_02
You're not gonna change your ventilation strategy.
0
SPEAKER_02
 You're resilient to it, right?
0
SPEAKER_02
Someone who's sensitive to it has the smallest little thing come in and they're gone, right?
0
SPEAKER_01
The wreck.
0
SPEAKER_02
These are the people who are, oh, if I don't have my coffee in the morning, like, don't talk to me.
0
SPEAKER_02
This horribleness, right?
0
SPEAKER_02
Like, we call these people precious.
0
SPEAKER_02
You should be more resilient to daily stressors.
0
SPEAKER_02
But you should be fairly sensitive
0
SPEAKER_02
 to things like, I feel like I'm not drinking enough water today.
0
SPEAKER_02
I want a lot of sensitivity there, because now you can quickly recognize change in behavior and pattern.
0
SPEAKER_02
But some stressors we want you to be resilient towards.
0
SPEAKER_02
I want you to be resilient towards running 20 miles.
0
SPEAKER_01
Right?
0
SPEAKER_01
26.2, but yeah, it's counting.
0
SPEAKER_02
But I want you to be sensitive to going, hey, my heart rate's a little bit higher last time that I ran this pace, because now I don't need as much tech.
0
SPEAKER_02
 to give me feedback, because that's one of the problems with the tech, especially training and physiology-based technologies, is they're outsourcing your own endogenous awareness.
0
SPEAKER_01
The heart rate monitor or something else.
0
SPEAKER_01
Totally.
0
SPEAKER_02
And this is what our entire unplugged book was about.
0
SPEAKER_02
It's not that training tech is bad.
0
SPEAKER_02
Obviously, I use it with every professional athlete I work with.
0
SPEAKER_02
 but you don't want to outsource your physiology to a clumsy tech.
0
SPEAKER_02
It can be good for calibration.
0
SPEAKER_02
It can be good for establishing, I don't know what a heart rate of 150 is.
0
SPEAKER_01
I have no idea.
0
SPEAKER_01
It's an assessment tool.
0
SPEAKER_01
It's more of like, where am I at?
0
SPEAKER_01
Not a continuum tool, necessarily.
0
SPEAKER_01
An assessment every now and then, okay, let me recheck later.
0
SPEAKER_01
But using your brain or your body or your own senses to assess on a consistent basis is what I'm hearing is probably more in alignment to a healthier, long-term, constructive life.
0
SPEAKER_02
 Absolutely, because then what happens when you're Michael Phelps and you're in the pool in the Olympics Well, your goggles broke.
0
SPEAKER_02
Oh, yeah, and he still broke world record.
0
SPEAKER_02
Yeah.
0
SPEAKER_02
I don't know if you're familiar with this story
0
SPEAKER_02
 But what happened, his goggles break in the middle of the race, right, and he can't see.
0
SPEAKER_02
Now, you know how important it is to be able to see when you're swimming, especially when you're trying to break a world record, because you can't veer, right?
0
SPEAKER_02
He finished it, and the story goes, his coach had actually made him practice without his goggles in case something like this happened.
0
SPEAKER_02
So he learned how many strokes it takes, he learned how far he's traveling, and he could just count, and then he knew when to reach.
0
SPEAKER_01
Marvelous.
0
SPEAKER_01
It's amazing, isn't it?
0
SPEAKER_02
So if we kind of wrap that part up is, if you think about the entire,
0
SPEAKER_02
 Optimization if you want to call it that for human physiology, you have to think It's my position that the entire existence is a human race.
0
SPEAKER_02
We have strived for two primary goals and that's it reproduce All right.
0
SPEAKER_02
The second one is reduction of stress We're now realizing though it worked We have all these comforts, right?
0
SPEAKER_02
We went too far, right?
0
SPEAKER_02
We developed culture
0
SPEAKER_02
 for safety in numbers, right?
0
SPEAKER_02
We developed agriculture for safety of food.
0
SPEAKER_02
We developed indoors for safety of thermal stress.
0
SPEAKER_02
And we've strove for one central goal.
0
SPEAKER_02
Every technological advancement we've ever done is to mitigate stress.
0
SPEAKER_02
Now what happens when you go into space and we have completely reduced all stress?
0
SPEAKER_02
 your physiology tanks in a matter of days.
0
SPEAKER_02
So getting to Mars is not gonna be a rocket problem, it's gonna be a physiology problem.
0
SPEAKER_02
We can't replace enough stress.
0
SPEAKER_02
With our current lifestyles, your question initially, and I'm whatever, 10 minutes into finally answering your question, why are we at these problems?
0
SPEAKER_02
It's simply because we have not realized what stressors we wanna place on ourself and which ones we're acceptable removing.
0
SPEAKER_02
We've just removed all as fast as we can.
0
SPEAKER_02
So if you wanna take this from
0
SPEAKER_02
 a lifestyle, if you wanna take this from a happiness, if you wanna take this from a movement or nutrition, any of these ones, it's gonna work.
0
SPEAKER_02
We have to have a better understanding of what are we trying to go after, so we have to come back and now artificially engage in weird stress, like exercise.
0
SPEAKER_01
Because it feels like, I think I can speak for most of the human race, and correct me if I'm wrong here.
0
SPEAKER_01
It feels like most of the human race wants to be happy,
0
SPEAKER_01
 wants to be healthy, wants to have quality relationships and feel loved, and wants to live a longer life.
0
SPEAKER_01
They want to be around longer.
0
SPEAKER_01
Maybe I'm off, tell me if I'm wrong, but I feel like most of humanity wants
0
SPEAKER_01
 Those things.
0
SPEAKER_01
I think you're probably pretty close.
0
SPEAKER_01
Right.
0
SPEAKER_01
And maybe they want to have status or something else or have a, you know, fulfillment in their, their work or something.
0
SPEAKER_01
But those are the things they want to be happy, healthy, quality relationships and extend their life as long as they can in a healthy way.
0
SPEAKER_01
Is it better to do that to live in complete comfort or what types of stresses do we need to be putting ourselves to also have all those things and extend our life as long as we can?
0
SPEAKER_01
Um,
0
SPEAKER_01
 or if we're living in complete comfort, will we die earlier?
0
SPEAKER_02
Yeah, clearly.
0
SPEAKER_02
There's no doubt, right?
0
SPEAKER_01
So you're gonna... And when it's too much stress, like you're actually gonna die earlier because you're stressing yourself too much.
0
SPEAKER_02
This is what we do.
0
SPEAKER_02
This is the entire point of everything I do with the professional athlete, right?
0
SPEAKER_02
We're trying to assess what we'll call hidden stressors, visible stressors.
0
SPEAKER_02
We're gonna match that with a recovery capacity, right?
0
SPEAKER_02
If you outkick your coverage,
0
SPEAKER_02
 In other words, your hidden or visible stressors are higher than your recovery capacity.
0
SPEAKER_02
You're going to block adaptation.
0
SPEAKER_02
Now, if I can move the lever on an increase in recovery capacity or I can reduce a total stress load, fine.
0
SPEAKER_02
Well, the backside of that coin is the only way we get adaptation is through stress.
0
SPEAKER_02
 So reduction of stress is not optimization.
0
SPEAKER_01
What's adaptation?
0
SPEAKER_02
Any change.
0
SPEAKER_01
Okay.
0
SPEAKER_01
Any change.
0
SPEAKER_01
The only way we grow is through stress.
0
SPEAKER_02
Or shrink.
0
SPEAKER_01
Interesting, okay.
0
SPEAKER_02
Either way, right?
0
SPEAKER_02
It's gonna have to be some stressor.
0
SPEAKER_02
It's inertia.
0
SPEAKER_02
If I throw a ball in space, it will continue at the same speed for forever because there's no external stress.
0
SPEAKER_02
We have external stress here.
0
SPEAKER_02
Physiology is optimized with stress.
0
SPEAKER_01
 Right.
0
SPEAKER_01
Not without.
0
SPEAKER_01
The body is optimized with stress.
0
SPEAKER_02
It functions its best with stress because it needs to continually provide maintenance.
0
SPEAKER_02
Imagine if in this building you just fired every maintenance person.
0
SPEAKER_02
It's not going to work its best.
0
SPEAKER_02
You want to have some small changes there.
0
SPEAKER_02
Let's get the carpet out.
0
SPEAKER_02
Let's do this.
0
SPEAKER_02
Let's change out.
0
SPEAKER_02
You're going to see improvements, right?
0
SPEAKER_01
Take the trash out.
0
SPEAKER_01
Everything.
0
SPEAKER_01
Yeah.
0
SPEAKER_02
 Totally, yeah, right, that's like a figurative and a quite literal example.
0
SPEAKER_02
So another paradigm that's important to think about is what we'll call optimization versus adaptation.
0
SPEAKER_02
So just like I had my, and you're gonna see this a lot by the way, like I love to have kind of numbers and systems.
0
SPEAKER_02
Every choice you're making in your day is moving you more towards optimization or adaptation.
0
SPEAKER_00
 Mm-hmm.
0
SPEAKER_02
Now what the key is is understanding when we want to hedge for one versus the other and I can give you some examples if you Had like say you spent some time and you figured out what your optimal morning routine is.
0
SPEAKER_02
Yeah Awesome.
0
SPEAKER_02
I want people to do that.
0
SPEAKER_02
That's fantastic huge believer and understanding what makes you feel incredible however
0
SPEAKER_02
 That's pushing towards optimization, right?
0
SPEAKER_02
So you're gonna not do work, you're gonna lose time in your day, you're gonna do all these things that are gonna come at an expense, and you're gonna feel great that day.
0
SPEAKER_02
The downside of that optimization is you're blocking adaptation, right?
0
SPEAKER_02
Because you're no longer getting better at dealing with a suboptimal day.
0
SPEAKER_02
Fine, so when you say, okay, look, I've got a very important meeting, I've got a game today, I've got something to do, I want you to know exactly what it takes for you to feel fantastic, starting 24 hours or more out.
0
SPEAKER_02
 let's get on this thing, let's get in the sleep, let's get everything dialed, I'm gonna feel great tomorrow.
0
SPEAKER_02
If you try to practice that every single day, you're going to become incredibly sensitive, which means- If something's off.
0
SPEAKER_02
Anything is off, you just take.
0
SPEAKER_01
Oh, interesting.
0
SPEAKER_01
So you have the optimal routine, but if your alarm clock goes off too soon, or you get a phone call, or something happens and you wake up.
0
SPEAKER_01
Dog wakes you up in the middle of the night.
0
SPEAKER_01
Now the whole day is off, is what you're saying.
0
SPEAKER_02
The whole thing is screwed.
0
SPEAKER_01
 Interesting.
0
SPEAKER_02
Because you became way too sensitive, so I want you to have... You became too reliant on it to being perfect in a certain way.
0
SPEAKER_02
And we've seen this a lot with breathwork stuff, where people are just like, if I don't get my whole breathwork in, like, I can't focus.
0
SPEAKER_02
If I don't have my nootropic, I don't have my full... Like, that's not... If you can't function without coffee... That's not good.
0
SPEAKER_02
And caffeine is fantastic.
0
SPEAKER_01
Yeah.
0
SPEAKER_02
 that's a really bad position to be in because you're back to being precious now.
0
SPEAKER_02
If anything happens, I can't take you in the woods, we can't go hunting for five days because you're not gonna be able to plug in your head.
0
SPEAKER_02
No, we need to be able to survive in difficult situations.
0
SPEAKER_02
Obviously our lives, what we consider to be a difficult situation now is,
0
SPEAKER_02
 far less than what it, on average, used to be.
0
SPEAKER_02
Certainly some people are dealing with really difficult things, but for the most part, as a global average in this country, the bar has gone up.
0
SPEAKER_01
Life is pretty good.
0
SPEAKER_02
So how do we figure this out?
0
SPEAKER_02
We need to think through, from an athletic perspective, it's very easy, right?
0
SPEAKER_02
In the off-season, for example, we're not driving optimization.
0
SPEAKER_02
I'm not peaking you for tomorrow when I'm six months out from a game.
0
SPEAKER_02
 I'm driving adaptation.
0
SPEAKER_02
Here's what that means.
0
SPEAKER_02
You're not going to feel great today.
0
SPEAKER_02
Things aren't going to be perfect.
0
SPEAKER_02
Our HRV numbers are gonna be down.
0
SPEAKER_02
I'm not gonna give you an optimal pre and post workout.
0
SPEAKER_02
We're not gonna dial these things in.
0
SPEAKER_02
We're going to put the body under higher stress in the areas we want.
0
SPEAKER_02
We're gonna remove them in the areas we don't want, but general stress load's gonna go up.
0
SPEAKER_02
I may cut out a little bit of your recovery capacity.
0
SPEAKER_01
 make it uncomfortable for you.
0
SPEAKER_02
I want you to become more resilient.
0
SPEAKER_02
I want the physiological requirements for recovery to have to go, we don't have enough here.
0
SPEAKER_02
Upregulate, build more mitochondria, be more tolerant to the connective tissue, be more tolerant to the stress load.
0
SPEAKER_02
Whatever thing we're trying to push.
0
SPEAKER_01
Yeah, you're gonna feel more soreness today, you have to push through the soreness, whatever, yeah.
0
SPEAKER_02
All these things, right?
0
SPEAKER_02
Now, we're gonna roll into season in this example and say, let's now push towards optimization.
0
SPEAKER_02
 And I can give you some examples of this, but we've done work with things like taper.
0
SPEAKER_02
And you know what taper is, but I'll explain for non-sport folks.
0
SPEAKER_01
Like tapering off?
0
SPEAKER_01
Yeah.
0
SPEAKER_01
Yeah.
0
SPEAKER_02
So you've trained the entire season, for example, and then the last couple of weeks you say back down practices.
0
SPEAKER_01
Yeah.
0
SPEAKER_01
So we can get ready for the playoffs.
0
SPEAKER_02
The whole idea is you've actually overloaded your system the entire season.
0
SPEAKER_02
And now when you back off that volume,
0
SPEAKER_02
 intracellularly you recover, it's not performance jumps up.
0
SPEAKER_02
And we've seen this actually, we've taken biopsies of folks pre and post like a three week taper.
0
SPEAKER_02
And we've seen improvements of like 10 to 15% in fast twitch muscle size through the taper.
0
SPEAKER_01
 Wow.
0
SPEAKER_01
And how long does it taper?
0
SPEAKER_01
Like three weeks, a couple of weeks.
0
SPEAKER_01
Yeah.
0
SPEAKER_02
And we've seen this with the littlest too.
0
SPEAKER_02
And this is not like a generally a 50% reduction in volume.
0
SPEAKER_02
So if you're running 30 miles a week and you go down to 15 for a week, you could quite literally see a giant increase in fast twitch muscle fiber size by simply doing less.
0
SPEAKER_00
Wow.
0
SPEAKER_02
That only works though, because you worked really hard for that for like three months.
0
SPEAKER_02
Yeah.
0
SPEAKER_02
 So you just have to have a bit of a strategy, and for non-athletes, the same thing happens for this longevity scheme, right?
0
SPEAKER_02
So what you're trying to run the equations on all the time are, okay, what have I become really sensitive to, and what have I become really resilient against, and am I driving too much optimization?
0
SPEAKER_02
Because if you are, you're probably short-cutting your long-term.
0
SPEAKER_02
It's what we call the short game versus the long game.
0
SPEAKER_02
 So sometimes I want you to play the short game.
0
SPEAKER_02
I don't want you to spend too much time pushing for, another way to kind of think about this adaptation versus optimization is immediate versus delayed gratification.
0
SPEAKER_02
If you always choose immediate gratification, I don't need to explain to you why that's a problem.
0
SPEAKER_02
However, if you always choose delayed gratification, you're now asking a recipe for mental health issues.
0
SPEAKER_01
 Mm-hmm.
0
SPEAKER_01
Give me an example why you're not present.
0
SPEAKER_01
Mm-hmm.
0
SPEAKER_02
You have this big thing and congratulations like you you made the big sale Okay.
0
SPEAKER_02
Yeah, but we know like we got it You're always kicking the mm-hmm.
0
SPEAKER_02
You're never having that piece of cake.
0
SPEAKER_02
You're never taking that day off You're never present.
0
SPEAKER_02
Mm-hmm, and you've probably had a million people on the show before talk about the importance of Presence right if you're worried about the past.
0
SPEAKER_02
Yeah, you know what that is if you're worried about the future That's a different thing.
0
SPEAKER_02
So having some semblance of presence is critical
0
SPEAKER_02
 So you wanna pay attention to, hey, you haven't been happy.
0
SPEAKER_02
I've had this happen with athletes winning Olympic gold medals.
0
SPEAKER_01
Yeah, and then depression right after.
0
SPEAKER_02
Immediate depression, right?
0
SPEAKER_01
 I can't tell you how many- Have you seen that movie, The Weight of Gold?
0
SPEAKER_02
No.
0
SPEAKER_01
It's a documentary called The Weight of Gold.
0
SPEAKER_02
Yep, I did.
0
SPEAKER_01
You should watch it, it's powerful.
0
SPEAKER_01
And it's about kind of like the depression cycle that these elite athletes have after the Olympics, specifically with the Olympics because- It's very real.
0
SPEAKER_01
Because it's like you train for eight or 16 years for one moment and then there's no more vision, there's no more goal once you retire, I guess, so.
0
SPEAKER_02
It's even more acute than that.
0
SPEAKER_02
Yeah.
0
SPEAKER_02
I have seen this before, like you walk off and you have these,
0
SPEAKER_02
 NBA World Championships, UFC belts, and it's like, I'm not even happy right now.
0
SPEAKER_01
It's not even like, I'm sorry.
0
SPEAKER_02
You're not even happy right then.
0
SPEAKER_02
And that's because it's too much of like, okay, we had a great day, but like.
0
SPEAKER_01
Or you're focused on the mistakes you made, or I could have done this, or I missed the shot or the goal or whatever, yeah.
0
SPEAKER_02
That's workaholics, you're gonna have all these problems.
0
SPEAKER_02
If you're too focused on acute happiness though,
0
SPEAKER_01
 You know, you're eating sugar all day long.
0
SPEAKER_01
You're having, you know, you're not sleeping.
0
SPEAKER_01
You're just partying all day.
0
SPEAKER_02
I have four or five hours of work.
0
SPEAKER_02
Today's probably good.
0
SPEAKER_02
Yeah.
0
SPEAKER_02
So all of these things are calculation you're running.
0
SPEAKER_02
And I think you can challenge these with every aspect of your day, whether that's your work, it's your food, it's your relationships, all of these things you need to think carefully and go, you know what?
0
SPEAKER_02
Maybe I should, uh,
0
SPEAKER_02
 I'm gonna invest in more sleep right now, right?
0
SPEAKER_02
And I'm just gonna eat it with my job right now.
0
SPEAKER_02
We have what we call a snapshot or a quadrant.
0
SPEAKER_02
So you get 10 points.
0
SPEAKER_01
Give me an example.
0
SPEAKER_02
I give you 10 points.
0
SPEAKER_02
I'm gonna make you do this right now.
0
SPEAKER_02
You ready for this?
0
SPEAKER_02
You have four categories.
0
SPEAKER_02
Category one is relationships.
0
SPEAKER_01
So this is like a four quadrant?
0
SPEAKER_01
Bingo.
0
SPEAKER_01
Relationships.
0
SPEAKER_02
Category two is physical.
0
SPEAKER_02
Category three is recovery.
0
SPEAKER_02
 And category four is, we have relationships, physical recovery, and business, of course, business, like business life, like job, all that stuff.
0
SPEAKER_02
 So now each one of these categories is changing based on you.
0
SPEAKER_02
So what's relationship means to you?
0
SPEAKER_02
Like that's not the same for me or whatever.
0
SPEAKER_02
What's business mean for you?
0
SPEAKER_02
So whatever these things need to make sense for you, make sense for you.
0
SPEAKER_02
And you get 10 points.
0
SPEAKER_02
So the question, and this is part of the initial assessment.
0
SPEAKER_02
One through 10 total.
0
SPEAKER_02
So you gotta tell me how many points you wanna put in every category.
0
SPEAKER_01
You only have 10 total points in each category or all?
0
SPEAKER_01
Total.
0
SPEAKER_01
Okay, so what's the points mean?
0
SPEAKER_02
 How much of your energy are you going to put into each one of these for the next, let's say, eight weeks?
0
SPEAKER_02
And I like to do these in short seasons, right?
0
SPEAKER_02
So it could be a month, but I like eight weeks better.
0
SPEAKER_02
So right now, for the next eight weeks, Lewis, how many points are you gonna put in your relationships?
0
SPEAKER_01
I feel like I'd put a lot in my relationships.
0
SPEAKER_01
I feel like I'd put a lot in all of these, though.
0
SPEAKER_01
You only get 10, so if I give nine here, then I only get... Your 10 may be higher than my 10, but your 10 is still your max capacity.
0
SPEAKER_01
Sure, sure, sure.
0
SPEAKER_01
 So I can only use 10 points in all, total.
0
SPEAKER_01
So I can do 3, 3, 3, 4.
0
SPEAKER_02
And now what's that number?
0
SPEAKER_01
Oh, so 3, 3, 3, 1, right?
0
SPEAKER_01
It's like... Bingo.
0
SPEAKER_02
Here's the problem.
0
SPEAKER_02
So put them down.
0
SPEAKER_02
Let's start with recovery.
0
SPEAKER_01
I mean, it's like, it's hard.
0
SPEAKER_02
So how much are you doing for physical and mental recovery every single day?
0
SPEAKER_02
 Relative to let's start with business.
0
SPEAKER_01
Yeah.
0
SPEAKER_02
I mean, this is how much of your day is focused around business related things.
0
SPEAKER_01
 You're saying like there's 24 hours in a day.
0
SPEAKER_02
How much of your energy, your overall, it's not like time per se, it's like how much does it take from your soul?
0
SPEAKER_01
I feel like this is probably a four.
0
SPEAKER_02
Four, great.
0
SPEAKER_02
So now we got six points left across the next three categories.
0
SPEAKER_02
How much is your physical training, your exercise, your breath work, your mobility?
0
SPEAKER_01
This is probably a two, 1.5.
0
SPEAKER_01
Can I do that or not?
0
SPEAKER_01
Okay, I'll do a two.
0
SPEAKER_02
All right, so now you got, how much are you putting into your relationships?
0
SPEAKER_02
 This could be family, this could be even your people you work with and building.
0
SPEAKER_01
This is probably a three and then a one, right?
0
SPEAKER_02
All right, cool, fine.
0
SPEAKER_02
So here's what I'd say, and there's nothing wrong, your split is your split.
0
SPEAKER_01
Yeah.
0
SPEAKER_02
Here's what I'd say is, is that split matching your current goals?
0
SPEAKER_02
 And here's the thing, physical to recovery can never be higher than a two to one ratio.
0
SPEAKER_02
So you can't have a four in physical training and a one in recovery.
0
SPEAKER_02
Not gonna make it.
0
SPEAKER_01
So this is perfect then.
0
SPEAKER_01
This is perfect.
0
SPEAKER_02
Two to one.
0
SPEAKER_02
If you don't want to make much progress in your physical training, you're only giving 20%.
0
SPEAKER_01
Right, well I'm thinking about the time, like I spend an hour, two hours a day of my time towards physical training, nutrition I guess, yeah.
0
SPEAKER_02
 So that's up to you, right?
0
SPEAKER_02
So what we're going to do then is we're gonna take that, and we're gonna put that in front out here with the rest of your team, and you're gonna put that on your cell phone, right?
0
SPEAKER_02
And every couple of hours, we're gonna check in and say, Lewis, did you, you haven't done, you skipped your mobility again today.
0
SPEAKER_02
Are we really getting to here?
0
SPEAKER_02
Are we getting half as much time in your physical training as we are in your business?
0
SPEAKER_02
And the answer is no, you're not holding consistently against what you said, and this was our agreement.
0
SPEAKER_02
You made this agreement to your boyfriend, or whoever your coach is, right?
0
SPEAKER_02
 So we're helping understand, and then we're gonna do this again.
0
SPEAKER_02
And you may say, hey, look, right now, we got this stuff moving business-wise.
0
SPEAKER_01
So put more energy here as opposed to, yeah.
0
SPEAKER_02
It's just acknowledging it.
0
SPEAKER_02
And it's hugely helpful for the high performers because we want your family to see this too.
0
SPEAKER_02
That's when you go, hey, look, we're in the playoffs right now.
0
SPEAKER_01
 I'm not gonna have time for you.
0
SPEAKER_01
I'm gonna be focused.
0
SPEAKER_01
 They're focused.
0
SPEAKER_02
They know emotionally, I'm going to try to be here, but it's just not going to be there.
0
SPEAKER_02
And if there's a question of like, can you go to Tommy's practice versus go see your, like you're going to, that choice is made.
0
SPEAKER_02
Right.
0
SPEAKER_02
And we're just going to hold you consistent to that choice.
0
SPEAKER_02
And it's very helpful for understanding where we're going to go.
0
SPEAKER_02
However, the final key here is once you've hit that mark,
0
SPEAKER_02
 we have to reassess, and we have to go, look, you can't just have a permanent six on business.
0
SPEAKER_01
You're going further.
0
SPEAKER_01
I love looking at life in seasons, just from sports.
0
SPEAKER_01
As an athlete, it's like you can never have a season nonstop forever.
0
SPEAKER_01
There's always an end to a season, and then there's the post-season.
0
SPEAKER_01
 or the off season, whatever you wanna call it, and then there's a preseason, and then there's a season, and then there's the playoffs.
0
SPEAKER_01
So it's like that end of the season, you gotta give yourself a date when the end will be.
0
SPEAKER_01
So you can reassess and say, is this working for me?
0
SPEAKER_01
Do I still wanna be doing this?
0
SPEAKER_01
Do I wanna try something new in my life?
0
SPEAKER_02
 And create a new vision for the next season of your life, which I think is valuable I couldn't agree more because if not you end up getting this and it's like by the way This is the most common split.
0
SPEAKER_02
Yeah by like 80% people are gonna put this on their first.
0
SPEAKER_02
Yeah, exactly that I could actually I probably should have done like a magic trick before I guess he's gonna go four three two one If you run that the rest of your life
0
SPEAKER_02
 you're just going to continue to move at a very slow rate.
0
SPEAKER_02
You have to come and go, okay, you know what, look, we did spend the next six months, we built this company, we got this project done.
0
SPEAKER_01
Yeah, because it takes momentum to build something and launch something.
0
SPEAKER_01
It's gonna take more effort and time on one thing, but then you gotta focus back on your body.
0
SPEAKER_01
The goal would be hopefully to have things kind of balanced after you launch things, right?
0
SPEAKER_02
No, not really.
0
SPEAKER_02
 I don't think, because if you end up having an equal balance of everything, you get very little done.
0
SPEAKER_02
I actually like sprints.
0
SPEAKER_02
Totally.
0
SPEAKER_02
I haven't slept, and we went nuts for two months, whatever the thing is.
0
SPEAKER_02
I'm gonna go full recovery.
0
SPEAKER_02
We're gonna go two business, and maybe we're gonna do it for two weeks.
0
SPEAKER_02
Fine.
0
SPEAKER_01
And you know what?
0
SPEAKER_01
You take a month off already.
0
SPEAKER_02
Not even, it could just be like, look, I'm gonna work from 11 a.m.
0
SPEAKER_02
to two.
0
SPEAKER_02
 I'll work three hours a day, whatever the case is, and it's just not gonna get done.
0
SPEAKER_02
We're gonna lose that sale.
0
SPEAKER_02
Money's gonna come down 20% fine, but I have to repay back this physical debt.
0
SPEAKER_02
 I have to pay this emotional debt back.
0
SPEAKER_02
I gotta spend time with my, I haven't called my mom yet back.
0
SPEAKER_02
I'm gonna hate myself.
0
SPEAKER_02
All these things you know are true.
0
SPEAKER_02
You just have to now invest and go.
0
SPEAKER_02
I know you have to just do the 100 hour work week sometimes.
0
SPEAKER_01
If you're launching something, if you want it to be successful, you can't just show up two hours a day on a business that no one knows about.
0
SPEAKER_02
When we're preparing for world title fights or four years into an Olympic quad,
0
SPEAKER_02
 There are plenty of times when it is just like nothing else is going on.
0
SPEAKER_01
Yeah, you don't get to call your mom.
0
SPEAKER_01
No, just kidding.
0
SPEAKER_01
She gets one minute a day.
0
SPEAKER_01
No mom, no kids.
3
SPEAKER_00
 a handful of hours before sleep.
3
SPEAKER_01
You'll knock out, you'll be like.
3
SPEAKER_01
But that doesn't help burn fat necessarily, right?
3
SPEAKER_01
If you do that at night.
3
SPEAKER_00
You're not gonna gain fat either.
3
SPEAKER_01
Oh, interesting.
3
SPEAKER_00
No, not at all.
3
SPEAKER_01
But you're not gonna burn it.
3
SPEAKER_00
Yeah.
3
SPEAKER_01
If you have carbs at night necessarily, right?
3
SPEAKER_00
The whole idea that if you eat carbs at night, you're gonna store them and therefore gain more fat has been widely scientifically refuted.
3
SPEAKER_00
Interesting.
3
SPEAKER_00
In fact, if you look at like Mike Ormsby's stuff at a Florida state, like very clearly shown that nutrients at night tend to add in fat loss.
3
SPEAKER_00
 Interesting and preservation of muscle specifically protein and even some carbs at night and that's a little bit of rice at night is okay or sweet potatoes Yeah, interesting.
3
SPEAKER_00
You need to balance this with your personal physiology, right?
3
SPEAKER_00
So some athletes I have eat right before bed
3
SPEAKER_00
 They feel great.
3
SPEAKER_00
Some people, boy, that's a recipe for not sleeping.
3
SPEAKER_00
High fat meals before bed tends to be a real big problem.
3
SPEAKER_00
But not everyone.
3
SPEAKER_00
So we're gonna figure this out.
3
SPEAKER_00
This is a part of our day that we're gonna construct that says, do you need to stop eating three hours before, four hours before, 90 minutes, what's the number?
3
SPEAKER_00
Do we do a bigger meal and then a snack?
3
SPEAKER_00
Do we do a snack and then a big, like what do we need to do?
3
SPEAKER_00
 I've had a lot of athletes that do very well with a really big chunk of carbohydrates, like almost immediately before bed, and then they just.
3
SPEAKER_01
Pass out and they're recovering.
3
SPEAKER_00
They wake up and the recovery is just.
3
SPEAKER_00
They got energy.
3
SPEAKER_00
Shoots up, exactly.
3
SPEAKER_01
Ah, interesting.
3
SPEAKER_00
Now, you're not gonna wanna do Capri Sun and like.
3
SPEAKER_01
Some healthy carbs, yeah, yeah.
3
SPEAKER_00
Yeah, you're gonna do starch, right?
3
SPEAKER_00
Like this is a really good thing to do.
3
SPEAKER_01
Potatoes, potatoes, yeah.
3
SPEAKER_00
All those things.
3
SPEAKER_00
Rice, yeah, interesting.
3
SPEAKER_00
You're gonna feel really, really good.
3
SPEAKER_00
 Calories matter, right?
3
SPEAKER_00
So as long as you're in a rough understanding of where your total carbohydrates are and your rough fat and everything like that, you're gonna be fine mixing and matching.
3
SPEAKER_00
But do keep in mind physiology is unique, right?
3
SPEAKER_00
If you're like, man, if I have carbs at night, I blow up.
3
SPEAKER_01
I believe you.
3
SPEAKER_01
Don't do it.
3
SPEAKER_00
I totally believe you.
3
SPEAKER_00
I don't think you're a liar.
3
SPEAKER_00
But if you're just like, oh, no, I heard it on a podcast.
3
SPEAKER_00
 No, we've got enough science to suggest that you're going to be just fine, especially as a moderate performer to recover.
3
SPEAKER_01
This is a hypothetical question, but if you could only choose
3
SPEAKER_01
 let's say for three months, you can only choose five, five foods a day that you could eat.
3
SPEAKER_01
To help you optimize your life and this is not gonna be peak performance and training and this and that, but it's just gonna be one of the best lifestyle I can live.
3
SPEAKER_00
Yeah, okay, I'm gonna give you an Andy Galpin answer.
3
SPEAKER_00
So as you've probably seen, I'm generally one to be like, well, it depends, bro, like I hate giving you these things, right?
3
SPEAKER_00
I'm gonna give you this stuff.
3
SPEAKER_00
You, as I mentioned a little bit ago, you will do better when you establish consistency.
3
SPEAKER_00
 I'm not against people doing, like you just outlined, basically eating the same thing every day.
3
SPEAKER_01
You're not against it, yeah.
3
SPEAKER_00
Not against it at all.
3
SPEAKER_00
I am against it as a long-term strategy because of the need for micronutrient variation.
3
SPEAKER_00
 Micronutrients, though, on a daily basis don't matter.
3
SPEAKER_00
So if you got a lot of vitamin C today, but you didn't get a lot tomorrow, micronutrients are fine.
3
SPEAKER_00
Macronutrients matter today.
3
SPEAKER_00
Micronutrients tend to take weeks to months.
3
SPEAKER_01
What's the difference between micro and macronutrients?
3
SPEAKER_00
Macronutrients are carbohydrates, protein, and fat.
3
SPEAKER_00
Energy or structure.
3
SPEAKER_00
Fats and carbohydrates provide you with cellular energy.
3
SPEAKER_00
Protein provides structure.
3
SPEAKER_00
Some energy, but very little.
3
SPEAKER_00
Macronutrients tend to be measured in big units like grams.
3
SPEAKER_00
 Micronutrients typically split into a handful of categories.
3
SPEAKER_00
Minerals, vitamins, and then things like polyphenols.
3
SPEAKER_00
Any of those nutraceuticals that are lower there, those tend to be measured in very small units.
3
SPEAKER_00
So micrograms or milligrams or very small things.
3
SPEAKER_00
Got it.
3
SPEAKER_00
 Technically the definition is vital amine.
3
SPEAKER_00
That's where the word vitamin comes from.
3
SPEAKER_00
So it's vital to survive.
3
SPEAKER_00
Amine being like a small part of an amino acid.
3
SPEAKER_00
So these are structures that have been identified throughout history that play a role in health.
3
SPEAKER_00
So for example, you can live without carbohydrates.
3
SPEAKER_00
 You cannot live without vitamins.
3
SPEAKER_00
And if you have a clinical deficiency in a vitamin, you're gonna get a disease immediately.
3
SPEAKER_00
You're not gonna get a disease from having low carbs.
3
SPEAKER_00
That's the structural difference.
3
SPEAKER_00
Now, vitamins tend to be broken up into a couple of categories.
3
SPEAKER_00
You have fat soluble.
3
SPEAKER_00
 These are ones that are absorbed best when you eat them with fat, and they're going to be stored in your own fat.
3
SPEAKER_00
Then you have water-soluble ones like vitamin C. Vitamin C is going to come in, go into your bloodstream.
3
SPEAKER_00
Any excess, for the most part, you're just going to urinate out.
3
SPEAKER_00
Fat-soluble ones like vitamin D are going to stay around for a long time.
3
SPEAKER_00
 And so because fat-soluble ones stay around, you don't have to have them necessarily every day.
3
SPEAKER_00
Because they're around, and if your body needs it, it'll pull some out of tissue.
3
SPEAKER_00
Minerals, zinc, magnesium, rocks, basically, are quite different.
3
SPEAKER_00
You can play with vitamins.
3
SPEAKER_00
Like if you took a multivitamin every day, fine.
3
SPEAKER_00
You don't want to play with minerals.
3
SPEAKER_00
 they have a much bigger physiological consequence.
3
SPEAKER_00
Magnesium is pretty okay, like if you're just, not a bad strategy, right?
3
SPEAKER_00
But if you are just taking iron, or you're taking zinc, you could cause a whole lot of important physiological problems.
3
SPEAKER_00
So you wanna be very careful about dosing things.
3
SPEAKER_00
You wanna go even further, now you talk hormones, right?
3
SPEAKER_00
You play with hormones, you're in a whole new ballgame.
3
SPEAKER_00
Don't play with minerals.
3
SPEAKER_00
 Multivitamin, you're fine.
3
SPEAKER_00
That's not one where I'm like, whoa, don't take a multivitamin until you've had blood work done.
3
SPEAKER_00
That's fine.
3
SPEAKER_00
You're probably fine.
3
SPEAKER_00
But I wouldn't go crush, especially for men, I wouldn't go crush iron as a supplement unless you've had blood work done.
3
SPEAKER_00
You can get into danger real fast.
3
SPEAKER_00
Women, probably fine.
3
SPEAKER_00
So there's different things to pay attention to.
3
SPEAKER_00
So the micronutrients tend to be stable.
3
SPEAKER_00
When we change someone's diet and we're running their panels,
3
SPEAKER_00
 I don't really run blood again for typically another 90 to 120 days because it takes that long for nutrient status to really change that much.
3
SPEAKER_00
If you're low on vitamin D and we give it to you, it's gonna be a while before we see noticeable change.
3
SPEAKER_00
Macronutrients, it's instantaneous.
3
SPEAKER_00
You ate more carbs today.
3
SPEAKER_00
How did you feel?
3
SPEAKER_00
I felt better.
3
SPEAKER_00
I felt worse.
3
SPEAKER_00
Okay, great.
3
SPEAKER_00
I gave you multivitamin today.
3
SPEAKER_00
How do you feel?
3
SPEAKER_01
 You can't feel it.
3
SPEAKER_00
You never know.
3
SPEAKER_00
You never feel anything for a very long time.
3
SPEAKER_00
So that's the general.
3
SPEAKER_01
Okay.
3
SPEAKER_01
To answer your actual question.
3
SPEAKER_01
Five foods you need on a daily basis.
3
SPEAKER_01
You give me five foods and three supplements.
3
SPEAKER_00
 Okay, yeah, that's easy.
3
SPEAKER_00
Supplement number one, multivitamin.
3
SPEAKER_00
Supplement number two, creatine.
3
SPEAKER_00
Creatine.
3
SPEAKER_00
For everyone.
3
SPEAKER_00
Yeah, no question.
3
SPEAKER_01
All ages.
3
SPEAKER_00
Yeah, no doubt.
3
SPEAKER_01
I mean, over 18 or something.
3
SPEAKER_00
You could even go earlier than that.
3
SPEAKER_01
Creatine, you think we should have every day.
3
SPEAKER_00
It is the most efficacious single supplement you'll ever find.
3
SPEAKER_01
Tell me why.
3
SPEAKER_00
 Boy, we should probably have done this the very first question.
3
SPEAKER_01
Creatine, what does it do for you?
3
SPEAKER_00
It is probably the number one to three most studied supplement.
3
SPEAKER_01
 And this is like bringing me back to like 16-year-olds back in high school, like creatine getting that pump.
3
SPEAKER_00
Yeah, yeah, right?
3
SPEAKER_00
You remember getting mad when you hear about your, like a guy you're playing is like, oh, he's all hopped up on creatine.
3
SPEAKER_00
The guy's cheating, he's taking whey protein and creatine.
3
SPEAKER_00
He's so much stronger.
3
SPEAKER_00
Well, it works.
3
SPEAKER_01
So tell me why it's creatine.
3
SPEAKER_01
So in the 1990s.
3
SPEAKER_01
I haven't heard creatine in years, probably.
3
SPEAKER_01
Really?
3
SPEAKER_01
I haven't heard anyone talk about creatine
3
SPEAKER_01
 Maybe ever on the show.
3
SPEAKER_01
No way.
3
SPEAKER_01
I don't think anyone has told me any nutritionist scientist doctor You know, you're mostly to biggest I don't think anyone has told me creatine in the last nine years It's number one that I can remember.
3
SPEAKER_01
Tell me why creatine is the number one thing.
3
SPEAKER_00
We should be taking on a day tremendous amount of science
3
SPEAKER_00
 which means it's very robust.
3
SPEAKER_00
It works under a lot of different situations.
3
SPEAKER_00
It's not only going to work for old people or it's only going to work like other supplements where, for example,
3
SPEAKER_00
 If you're, everything has a curve, right?
3
SPEAKER_00
A formative curve.
3
SPEAKER_00
So if you are at the top of that curve, and you're at the optimal range, whatever that means, right, of vitamin C, for example, and I give you more vitamin C. Nothing happens.
3
SPEAKER_00
If I continue to give you more, and continue to give you more, and continue to give you more, you actually start to get worse.
3
SPEAKER_00
 Because now you're overcrowding.
3
SPEAKER_01
Too much vitamin C. Too much anything.
3
SPEAKER_00
Vitamin C is pretty safe.
3
SPEAKER_00
And that curve is long with vitamin C. But other things, that curve is short.
3
SPEAKER_00
 We could go with any toxin, same thing, right?
3
SPEAKER_00
They just have a really tight curve, and it's like, hey, milligram and two milligrams, death.
3
SPEAKER_00
Vitamin C is more like, okay, three grams, five grams, 10 grams, you're still fine.
3
SPEAKER_00
Vitamin D, same thing, you could do tons of vitamin D. Now there's some, we're actually, I can't tell you how many times we have,
3
SPEAKER_00
 improve people's physiology right now by pulling them off vitamin D. We just got some labs back about two weeks ago and doubled testosterone from simply removing vitamin D. You play with things that have hormone-like effects.
3
SPEAKER_00
Generally, vitamin D is super safe.
3
SPEAKER_00
You should be paying attention to vitamin D. I like precision.
3
SPEAKER_00
Having said that,
3
SPEAKER_00
 Everything has this curve, right?
3
SPEAKER_00
So if you are here with vitamin C and I give you too much, actually things get worse.
3
SPEAKER_00
If you're clinically deficient and I give you that same amount, then things got better.
3
SPEAKER_00
So you have to understand where on the curve you are with some of these things.
3
SPEAKER_00
Testosterone is another easy example.
3
SPEAKER_00
If you're at a normal range, going normal to a little bit higher has very,
3
SPEAKER_00
 nil functional effects.
3
SPEAKER_00
But if you're a little bit low to going to normal, it has huge positive beneficial effects.
3
SPEAKER_00
Creatine doesn't have a curve like that necessarily.
3
SPEAKER_00
So there's no clinical deficiencies of creatine unless you have some of these really weird conditions.
3
SPEAKER_00
But having said that,
3
SPEAKER_00
 you can really kind of take it a lot and it doesn't kick back, there's no feedback loops.
3
SPEAKER_01
So I just keep powder, straight powder to the water and drink creatine all day.
3
SPEAKER_00
Yeah, it's not going to cause your bones to start excreting excess calcium or anything like other vitamins and particularly minerals will do.
3
SPEAKER_00
 It's not a hormone, so it's not gonna change your regulation and production of growth hormone or anything like that like other stuff do.
3
SPEAKER_00
So number one, ton of science.
3
SPEAKER_00
It works on a lot of populations, meaning if you're a little bit low on your creatine or you're already good, you're still gonna have an effect, it's okay.
3
SPEAKER_00
It's very cheap.
3
SPEAKER_00
It's very accessible.
3
SPEAKER_00
Creatine monohydrate is all you need to really get to.
3
SPEAKER_00
The safety profile is outstanding.
3
SPEAKER_00
So we have very little evidence to suggest it's gonna be detrimental to anybody.
3
SPEAKER_01
 Long term.
3
SPEAKER_00
Long term or short term.
3
SPEAKER_00
All that on one side and say, okay, so what's the risk of taking it?
3
SPEAKER_00
Well, basically nothing, right?
3
SPEAKER_00
Because of all this, which is different from any, not any, but a lot of other supplements.
3
SPEAKER_01
So you take creatine every day?
3
SPEAKER_00
Positive effects.
3
SPEAKER_00
Let's get here.
3
SPEAKER_00
You can take it every day.
3
SPEAKER_01
Do you take it every day?
3
SPEAKER_00
Yeah, I try to.
3
SPEAKER_00
You try to.
3
SPEAKER_00
For the most part, yeah.
3
SPEAKER_00
 I'll go through phases internally where I do different things diet-wise and stuff-wise, but like, yeah, so to not get off topic here.
3
SPEAKER_00
We associate it with stronger, bigger.
3
SPEAKER_00
And the 1980s, 1990s, that was the game pretty clear.
3
SPEAKER_00
And then I sort of left the field, because I was just like, we know the answer.
3
SPEAKER_00
It's super safe, and it works for athletes.
3
SPEAKER_00
And then other people started picking it up and going, well, what about for things like brain function?
3
SPEAKER_00
 What about recovery from traumatic brain injury?
3
SPEAKER_00
What about cognitive decline?
3
SPEAKER_00
What about neurological health?
3
SPEAKER_00
There is actually strong data suggesting a relationship between creatine and depression.
3
SPEAKER_00
There is a, and to be very clear there, creatine's not solving depression.
3
SPEAKER_00
That's not how depression works, right?
3
SPEAKER_00
Has there some data to suggest it may be helpful?
3
SPEAKER_00
Yes.
3
SPEAKER_00
There's a lot of other health benefits associated with it, because think about it this way.
3
SPEAKER_00
 The way you make energy biologically is it's going to come from a number of sources.
3
SPEAKER_00
Creatine is actually the very first one.
3
SPEAKER_00
People think carbs and fat, and those are the predominant sources, but the very first place is actually creatine.
3
SPEAKER_00
The stoichiometry is great.
3
SPEAKER_00
It's one-to-one.
3
SPEAKER_00
One thing of creatine, one molecule of ATB.
3
SPEAKER_00
 So it's not a high-energy producer, but it's the fastest.
3
SPEAKER_00
It's stored inside the cells themselves, and they can directly create basically ATP.
3
SPEAKER_00
Kind of.
3
SPEAKER_00
There's one step.
3
SPEAKER_00
You get the idea.
3
SPEAKER_00
So it's very fast, but it burns very fast.
3
SPEAKER_00
 The brain loves that.
3
SPEAKER_00
Astrocytes around the brain love it.
3
SPEAKER_00
And when you look at all the trials that have been done, with any of these populations, cognitive decline, injury, neurological function, there is a lot of research moving with creatine in all of those areas.
3
SPEAKER_00
Again, it's not a treatment, and it's not a cure for Alzheimer's.
3
SPEAKER_00
Some of the data suggests it's not doing much, and then some of it is like maybe there's a slowing of the reduction, or a slowing of the progression.
3
SPEAKER_00
 Some say maybe not, but there's enough health benefits globally that we're basically saying, look, a lot of decline in cognitive, whether it's function or mental health, it's looking like an energy problem.
3
SPEAKER_00
 Again, not exclusively, but it's a big deal there.
3
SPEAKER_00
This is why you see trials with lactate, providing folks with lactate and seeing really good improvements in brain function.
3
SPEAKER_00
George Brooks and stuff doing that with brain injuries.
3
SPEAKER_00
Well, it's because those things like energy.
3
SPEAKER_00
And we know that they prefer glucose because it's a faster energy source.
3
SPEAKER_00
Well, they actually love creatine as well in some of the places.
3
SPEAKER_01
So it is a very, very useful supplement.
3
SPEAKER_00
Yeah, no question.
3
SPEAKER_01
 Wow, okay.
3
SPEAKER_00
For your third one, you know, you could throw in, in general, fish oil.
3
SPEAKER_00
Again, I don't think we probably need to be smashing out as much fish oil as I would have said five or eight years ago, but safety profile's high.
3
SPEAKER_01
Add some in there.
3
SPEAKER_01
Okay, and what about, so those are the three supplements, what about the five foods?
3
SPEAKER_00
Okay, if you want to talk bang for your buck, it's very hard to get past eggs.
3
SPEAKER_01
 Really?
3
SPEAKER_01
Man, I heard someone say that eggs is like one of the worst things.
3
SPEAKER_00
Yeah, that's not.
3
SPEAKER_01
Okay, this is the challenge.
3
SPEAKER_01
I bring on people from all different nutritional scientific backgrounds who will say these different things.
3
SPEAKER_01
And I think that's challenging for people is to figure out what really works for them.
3
SPEAKER_01
Yeah.
3
SPEAKER_01
So, eggs.
3
SPEAKER_00
 Is a verb not a noun.
3
SPEAKER_01
Mm-hmm.
3
SPEAKER_00
It's an action.
3
SPEAKER_00
It's a moving target.
3
SPEAKER_00
Yes You want it to be that way?
3
SPEAKER_01
Yeah, right.
3
SPEAKER_01
So it's good.
3
SPEAKER_01
I love eggs.
3
SPEAKER_00
So for me, that's a good yeah, um, I have some folks that Eggs are a death sentence form.
3
SPEAKER_01
Hmm.
3
SPEAKER_00
So yeah, i'm gonna believe you're like, oh I get I get no, uh, my nose runs immediately.
3
SPEAKER_00
Thanks.
3
SPEAKER_00
Great.
3
SPEAKER_00
Take them out.
3
SPEAKER_00
Don't do it.
3
SPEAKER_00
Yeah Most people though.
3
SPEAKER_00
It's a nutrient density wise.
3
SPEAKER_00
Yes, that's a pretty good one.
3
SPEAKER_00
Um, i'll go with the potato really
3
SPEAKER_01
 Man, and talk about... There's a lot of benefits with potatoes for sure.
3
SPEAKER_00
Tons of benefits as well as functionality in terms of it works well for the whole family.
3
SPEAKER_00
You can cook it a ton of different ways.
3
SPEAKER_00
Preparation methods, they all change the nutrient profile by the way.
3
SPEAKER_00
 All of it.
3
SPEAKER_00
Um, so you can make it into a resistant starch if you want you can make it into a faster-acting Carbohydrate if you want you can Make it in a mash you can make it like you can do different things It's cheap high quality and a ton of nutrient variety lots of fiber lots of good things energy source potato Yeah, so those are a pretty good one.
3
SPEAKER_00
I would say I'm torn between
3
SPEAKER_00
 Blueberries.
3
SPEAKER_01
Yeah, I've heard that as a common with a lot of experts.
3
SPEAKER_01
Yeah, it's actually super top five.
3
SPEAKER_00
Yeah, like it's a fun nootropic hack.
3
SPEAKER_01
I just don't like blueberries.
3
SPEAKER_00
Blueberries for performance, like big, big help.
3
SPEAKER_00
There's been a lot of, there's been some literature showing it having a, like a fairly robust nootropic effect acutely.
3
SPEAKER_00
So you take it right now, like before you go perform, it's gonna help you.
3
SPEAKER_00
It has double the, mostly double the amount of carbohydrates relative to other berries.
3
SPEAKER_00
 So if calories are a concern, then maybe you would want to switch it for raspberries or something like that.
3
SPEAKER_01
Blueberries, okay.
3
SPEAKER_00
That's a pretty good one, let's see.
3
SPEAKER_00
Another one that's a pretty big staple.
3
SPEAKER_00
 In meat, meat in general is probably gonna be pretty high on my list, if you let me count meat as one food item.
3
SPEAKER_01
Yeah, okay.
3
SPEAKER_01
Not like, if you do it, what's the optimal meat?
3
SPEAKER_01
If you just like, I can only do this type of fish, I'm gonna do this type of steak.
3
SPEAKER_00
I'm probably gonna take, like personally, I'm going for antelope.
3
SPEAKER_00
 Antelope.
3
SPEAKER_00
Yeah, that's just cuz my freezer is stocked with it.
3
SPEAKER_01
Okay, almost every year.
3
SPEAKER_00
Yeah We pretty much exclusively game meat for our meat choice if not fish, so fish elk game meal deer and antelope or like Okay, cool.
3
SPEAKER_01
I realize that's not very but if someone the general population where you say fish then I'm not against fish at all.
3
SPEAKER_00
Um, the only reason I'm hesitating is I
3
SPEAKER_00
 You have to be very careful of mercury toxicity.
3
SPEAKER_00
It's a real issue.
3
SPEAKER_00
We've had this problem a lot over the years with folks who just love professional athletes that fish in the off season and stuff like that.
3
SPEAKER_00
So depending on your fish choice, stacked against each other, heavy metals aside, fish is a very high quality meat.
3
SPEAKER_00
It's a very good profile.
3
SPEAKER_01
And the fifth thing?
3
SPEAKER_01
 I don't see any vegetables in there, right?
3
SPEAKER_01
Oh, you got the potatoes in there, but.
3
SPEAKER_00
Yeah, no leafy greens.
3
SPEAKER_00
I guess you could say, I mean, I guess the easy answer is broccoli.
3
SPEAKER_00
It's probably the most robust.
3
SPEAKER_00
It can be cooked in a lot of different ways.
3
SPEAKER_00
Nutrient profile changes based on cooking preparation, so you can get variety by just cooking it differently.
3
SPEAKER_00
It's not people's favorite.
3
SPEAKER_01
I like broccoli.
3
SPEAKER_00
 Yeah, I'm okay with it.
3
SPEAKER_00
But like put a little hot sauce, you're okay.
3
SPEAKER_01
But it's really, there's a lot of benefits of broccoli, right?
3
SPEAKER_00
Tons.
3
SPEAKER_00
Yeah, tons in a lot of ways.
3
SPEAKER_00
So that's probably like my five where you're like, well, that's the least interesting five that anyone's ever said.
3
SPEAKER_00
No, it's good.
3
SPEAKER_00
Yeah, it's all good.
3
SPEAKER_00
That's a pretty good.
3
SPEAKER_00
What I would really say, I guess my advice for someone is whether you want to do the five meals a day thing or three meals a day or one meal a day for the average person, it doesn't really matter.
3
SPEAKER_00
 Get a plan Get somewhat organized and try to be fairly consistent right and if you want to move parts out so you go, you know what like my meat option for today is I'm gonna go salmon today and then tomorrow I'm gonna go
3
SPEAKER_00
 sirloin, and then I'm gonna go lamb.
3
SPEAKER_00
Like all these things have pros and cons, right?
3
SPEAKER_00
But you still have a structure.
3
SPEAKER_00
So you have freedom with a little bit of structure, and you're not out there going like, what am I doing today, pizza, or burritos, or like.
3
SPEAKER_01
Mac and cheese, yeah.
3
SPEAKER_00
You're totally just off the reservation.
3
SPEAKER_01
Yeah, exactly.
3
SPEAKER_00
If you can kind of do that for three months, two months, whatever the case is, the one key I'll say here is you want to eat, for the average person, in a way that fosters abundance and not scarcity.
3
SPEAKER_00
 So don't go on a diet.
3
SPEAKER_00
Don't have cheat meals.
3
SPEAKER_00
Just eat.
3
SPEAKER_00
And make food good.
3
SPEAKER_00
If you don't make food good, you're now thinking about... Cheating.
3
SPEAKER_01
You're like, what's all these bad foods I can eat?
3
SPEAKER_01
Totally.
3
SPEAKER_00
So if you're like, hey, look, having a piece of wheat toast in the morning,
3
SPEAKER_00
 It's just like my favorite thing, but they have it.
3
SPEAKER_00
The cost to benefit ratio is pretty high.
3
SPEAKER_00
Like if you're like, I could, I like toast, but like whatever, I like a hundred.
3
SPEAKER_00
Well then, okay, maybe you cut that out and you, whether or not the toast is bad, but you get it.
3
SPEAKER_00
Like one point here is like, figure out what are the non-movable parts and then give yourself the ability to do that and then make things taste like you want.
3
SPEAKER_00
If you're just like, oh God, like, okay, eggs, but like, I can't.
3
SPEAKER_00
 Then don't eat eggs.
3
SPEAKER_00
Get them the hell out of there and find foods where you're like, dude, I could do this, I could do this, I could do this.
3
SPEAKER_00
And then preparation styles, right?
3
SPEAKER_00
So you're like, maybe when I use these herbs and spices and do it this way, I can handle it.
3
SPEAKER_00
You have a chance.
3
SPEAKER_00
But a crash diet, we've just seen.
3
SPEAKER_00
It doesn't work.
3
SPEAKER_00
Yeah, it doesn't work.
3
SPEAKER_00
And one of the most popular papers I've ever published
3
SPEAKER_00
 was on intermittent dieting.
3
SPEAKER_00
I can't even tell you how many downloads.
3
SPEAKER_00
It's just ridiculous.
3
SPEAKER_00
But the evidence is very clear.
3
SPEAKER_00
Yo-yo dieting is a huge problem.
3
SPEAKER_00
It's really bad for your physiology.
3
SPEAKER_00
It's not just the fact that you gain the weight back.
3
SPEAKER_00
It has detrimental, you'll be in a worse spot than when you started.
3
SPEAKER_00
And we have explanations of leptin and insulin, like the whole gamut.
3
SPEAKER_00
There's problems.
3
SPEAKER_00
So you really wanna be cautious of
3
SPEAKER_00
 Harden the pain for a month and then Kablooie Lavera resurrect.
3
SPEAKER_01
Be more consistent, yeah.
3
SPEAKER_01
But you're also saying like having some restriction or fasting incorporation is also gonna be helpful.
3
SPEAKER_01
Like if you're.
3
SPEAKER_00
For some people.
3
SPEAKER_00
Yeah, got it.
3
SPEAKER_00
There's no magic to fasting.
3
SPEAKER_00
There's no special benefit to it.
3
SPEAKER_00
If it is a good system for you, great.
3
SPEAKER_00
If it's not, then don't.
3
SPEAKER_00
Like there's no, like don't make yourself
3
SPEAKER_00
 It's that immediate risk-delay of gratification, right?
3
SPEAKER_00
So if it's just ruining your life, it's not worth it.
3
SPEAKER_00
If you're like, well, it kind of sucks, but it's the only way I can control myself, then it's probably worth the extra pain.
3
SPEAKER_00
I mean, I have a friend who's like this with even carbohydrates, and we've gone through this so many times, and he knows, he's like, I know carbohydrates are not bad.
3
SPEAKER_00
 I can't control myself with them though.
3
SPEAKER_01
So for me, I have to just go.
3
SPEAKER_01
I can't eat them.
3
SPEAKER_00
And he goes to these wildly, like he's in this space.
3
SPEAKER_00
 he goes through these wild changes in diets all the time.
3
SPEAKER_00
He's like, that's the only way I can keep my brain from just going completely bonkers.
3
SPEAKER_00
So I'm like, okay, it's not necessary, but if you have to live really hard rules, and he's like, well, that's the only way I can do it.
3
SPEAKER_00
I'm like, great.
3
SPEAKER_00
So some people do really well with the Band-Aid pulled off and just you eat this same lunch every single day.
3
SPEAKER_00
 One of the reasons why I love working with bodybuilders is they're kind of like that.
3
SPEAKER_01
If I told them to eat that, they'd be like, dope, let's go.
3
SPEAKER_01
Like, let's go broccoli, chicken, cool, I got it.
3
SPEAKER_00
And then people are like, oh my God, I made it to day and a half and I quit.
3
SPEAKER_01
This is terrible.
3
SPEAKER_01
So make sure it matches.
3
SPEAKER_01
Well, I have heard from a lot of different of the longevity, I guess, scientists, there are benefits to fasting for longevity.
3
SPEAKER_01
I don't know if that's.
3
SPEAKER_00
I would say that's extremely contentious.
3
SPEAKER_01
Okay.
3
SPEAKER_01
Intermittent fasting or even,
3
SPEAKER_00
 I am not convinced at all that that has a special benefit to aging at all.
3
SPEAKER_01
What about for burning fat or helping, fasting doesn't help burn fat?
3
SPEAKER_00
No, that data's clear.
3
SPEAKER_01
Really?
3
SPEAKER_00
No, not at all.
3
SPEAKER_00
No, in terms of like, if you look at the literature on fat loss over the course of, pick your number, 16 weeks, six months, six years, you're gonna see no inherent benefit of fat loss with fasting.
3
SPEAKER_01
 So what is the benefit of fasting then?
3
SPEAKER_00
When protein is accounted for.
3
SPEAKER_00
So if you're matched for protein, if it's a strategy to help you eat less food, then it will definitely work.
3
SPEAKER_00
And there appears to be very little physiological harm to fasting.
3
SPEAKER_00
 No downside, especially for a non-athlete.
3
SPEAKER_00
I'm not against it at all.
3
SPEAKER_00
So I wanna make it clear, I'm not at all against, I use it personally, not all the time.
3
SPEAKER_00
I'll use intermittent fasting, I'll use prolonged fasting, as for other reasons.
3
SPEAKER_00
We don't typically use it with an athlete in season, though we will use it off season occasionally.
3
SPEAKER_00
So I'm not against any of these things, but I don't think it's fair to think it is a, if you don't do this, you won't live as long as you could've.
3
SPEAKER_00
 I think that is extremely scientifically debatable, which is, I think, the most fair way to say it.
3
SPEAKER_00
So I could be wrong, and I'm open to that.
3
SPEAKER_00
I could be right, though.
3
SPEAKER_00
If you look at fat loss, I think that's much clearer, that there's no special benefit for fat loss.
3
SPEAKER_00
Really?
3
SPEAKER_00
No.
3
SPEAKER_01
By fasting, you won't burn fat anymore.
3
SPEAKER_00
When calories and protein are equated, absolutely not.
3
SPEAKER_00
And those trials have been done.
3
SPEAKER_00
You have intervention trials.
3
SPEAKER_00
 observational stuff and it all is like landing in pretty much the same spot that That that's not a huge interesting for the group.
3
SPEAKER_00
Yeah.
3
SPEAKER_00
Yeah for the individual maybe Right if it is better for you better for you sure always the case but as a net positive like Do you really need to go out of your way to fast to lose weight?
3
SPEAKER_00
No No, not at all.
3
SPEAKER_00
Um It's a great strategy
3
SPEAKER_01
 Right, right.
3
SPEAKER_01
It works.
3
SPEAKER_00
But we have a lot of people who have lost a lot of weight.
3
SPEAKER_01
Without fasting.
3
SPEAKER_00
Totally.
3
SPEAKER_01
Well, there you go.
3
SPEAKER_00
So this is a difference of, I would say, it's not that folks that are in a different position than I am are liars.
3
SPEAKER_00
That's not how science works.
3
SPEAKER_00
I mean, of course, you can't.
3
SPEAKER_00
They can't fake data.
3
SPEAKER_00
 I choose to assume that they're all doing their best.
3
SPEAKER_00
Yeah, of course.
3
SPEAKER_00
It's a difference of opinion of what is an actionable piece of evidence versus not.
3
SPEAKER_00
So some people think they'll see evidence in, say, an animal study, and that is actionable.
3
SPEAKER_00
Well, in this particular case,
3
SPEAKER_00
 We can't say differently.
3
SPEAKER_00
I can't tell you what's going to worsen aging.
3
SPEAKER_00
I don't have any evidence to suggest it makes it worse.
3
SPEAKER_00
It's very hard to do human longevity.
3
SPEAKER_00
So they say, hey look, there's no downside.
3
SPEAKER_00
There's a plausible upside.
3
SPEAKER_00
It's worth the risk.
3
SPEAKER_00
I say, well, you have a plausible upside, you have no risk, but your plausibility is questionable.
3
SPEAKER_00
 The things that are working in the animal don't carry over to the human, which we've seen in other things.
3
SPEAKER_00
I don't think it does anything.
3
SPEAKER_00
So it's simply a matter of what you choose to be actionable or not.
3
SPEAKER_00
You move that up to the human trials, I think where it differs is this.
3
SPEAKER_00
Let's say, I'm making this up, but let's say there was a study on fasting in animals and it showed it worked.
3
SPEAKER_00
And then someone was able to do a magical 60-year trial in humans and it showed it didn't.
3
SPEAKER_00
Well, if the people then continue to push
3
SPEAKER_00
 the animal stuff saying it worked, then that's malpractice, that's misinformation.
3
SPEAKER_00
Because you have evidence in human that challenged that thesis, and it showed it clearly didn't work.
3
SPEAKER_00
That's not the case.
3
SPEAKER_00
Right now it is.
3
SPEAKER_00
This is the only level of evidence we have.
3
SPEAKER_01
We're seeing that it's working here with these animals, and so it could work.
3
SPEAKER_00
I think the rest of the evidence stacked on top of that, and my thought is this is not going to carry over to humans.
3
SPEAKER_01
Interesting.
3
SPEAKER_00
I don't think it is.
3
SPEAKER_00
They think it does.
3
SPEAKER_00
 And that's the differentiation.
3
SPEAKER_00
We see this with, in the case of the fat loss, we have carried these, not we, but scientists, have run these trials on humans and it did not work.
3
SPEAKER_00
And so that's why I'm very firm in that one.
3
SPEAKER_00
Because we've run those experiments in the humans and it didn't work.
3
SPEAKER_00
And to me, then, to use mechanism study or animal or cell culture models or yeast models or anything like that,
3
SPEAKER_00
 in the face of human evidence that's not just observational.
3
SPEAKER_00
To me, now it's like, what are you doing here?
3
SPEAKER_00
We have good evidence in humans.
3
SPEAKER_00
These studies could be wrong and other stuff, so you don't need to change your career or anything, but to me, I'm going to, the message I will send then is, hey, this is not a necessary thing.
3
SPEAKER_00
It's not particularly special or advantageous.
3
SPEAKER_00
But this is a moving field.
3
SPEAKER_00
No question about it.
3
SPEAKER_00
So we don't know, per se, what matters for fat loss
3
SPEAKER_00
 Consistency, number one, right?
3
SPEAKER_00
Not within your timing, but if you don't stick to some principles, whatever those principles are, it's not going to move, right?
3
SPEAKER_00
So we always say the number one thing for fat loss is adherence.
3
SPEAKER_00
 Whatever your plan is, if you don't do it, you're out the gates.
3
SPEAKER_00
The vast majority of people simply don't adhere.
3
SPEAKER_00
So conversation over.
3
SPEAKER_00
Just can we work on that side of the equation?
3
SPEAKER_00
Then that really matters.
3
SPEAKER_00
There's a lot of other reasons I love fasting for really fun stuff, but we have done this a lot.
3
SPEAKER_01
So you like it, you do it, you recommend it for certain things, but you're not saying it.
3
SPEAKER_00
I think the message though that you have to do it
4
SPEAKER_02
 to improve your longevity, I think is wrong.
4
SPEAKER_00
I don't think it's have to do that, but I've seen there's benefits.
4
SPEAKER_02
I don't think it will.
4
SPEAKER_02
I'll even say further, I don't think it will aid in your longevity at all.
4
SPEAKER_02
I don't think that there is, as a general rule, a positive needed effect of aging or of fasting.
4
SPEAKER_00
Interesting.
4
SPEAKER_02
I think there's a positive needed effect of caloric control.
4
SPEAKER_00
 That seems to be pretty clear.
4
SPEAKER_00
So less calories.
4
SPEAKER_02
Controlled calories.
4
SPEAKER_00
Controlled calories can help you live longer.
4
SPEAKER_02
You don't see people at 105 at 400 pounds.
4
SPEAKER_02
You're just not gonna see that stuff.
4
SPEAKER_02
If fasting is your method of that, fantastic.
4
SPEAKER_00
I see what you're saying.
4
SPEAKER_02
 Great, and I've done studies.
4
SPEAKER_02
So 2010, I worked with a guy named Per Tesch, very famous muscle physiologist in Stockholm.
4
SPEAKER_02
And we studied athletes that were 80 years old or more.
4
SPEAKER_02
So 89-year-old athletes.
4
SPEAKER_02
So these were people that were Olympic and world champions in the 1940s and 50s.
4
SPEAKER_02
And they have not stopped competing.
4
SPEAKER_02
Skiers.
4
SPEAKER_02
So they have a race over there, which is like their equivalent of the Boston Marathon, but it's the ski version.
4
SPEAKER_02
 So thousands of entrants a year.
4
SPEAKER_00
You're talking about not a downhill scheme, but a cross-country scheme, yeah.
4
SPEAKER_00
You're not breaking legs over here.
4
SPEAKER_00
You're not breaking hips when you fall.
4
SPEAKER_02
The best in the world are doing two hours.
4
SPEAKER_02
You know, the average person four to five.
4
SPEAKER_02
So it's like a rough cultural equivalent.
4
SPEAKER_02
So these folks have done that race for 40 to 50 consecutive years.
4
SPEAKER_02
They've not stopped competing, right?
4
SPEAKER_02
They're entering these things.
4
SPEAKER_02
 And we've we've gone over there.
4
SPEAKER_02
We've taken blood.
4
SPEAKER_02
We've taken muscle samples.
4
SPEAKER_02
We run vo2 maxes on them Like the whole shebam, right?
4
SPEAKER_02
So these are the most successful folks.
4
SPEAKER_02
In fact, we broke an unofficial official record We had a 92 year old with a vo2 max close to 40 milliliters per kilogram per minute Which is the what like an average college kid would be Wow outrageous.
4
SPEAKER_00
That's pretty cool.
4
SPEAKER_02
Yeah These folks are not fasting
4
SPEAKER_00
 Well, they can't when they're competing at that high level also.
4
SPEAKER_02
Maybe, maybe not, right?
4
SPEAKER_00
If you're not training like that, you wouldn't be able to.
4
SPEAKER_00
But I think for the average human who's sitting around all day and not moving their body.
4
SPEAKER_02
 I guess my point here is I don't think you're gonna get to 90 super well if that training part is not a piece of the equation.
4
SPEAKER_00
You need the training part.
4
SPEAKER_00
You gotta have the training part, right?
4
SPEAKER_00
And so with your training, you're gonna be eating.
4
SPEAKER_02
A little more.
4
SPEAKER_00
You can't be, yeah.
4
SPEAKER_02
Totally.
4
SPEAKER_02
So those folks.
4
SPEAKER_00
So it depends where you're at and that's your son.
4
SPEAKER_02
Yeah, so all of these, again, need to be moved forward as viable options.
4
SPEAKER_02
Now, I'll even say this.
4
SPEAKER_02
If you would've asked me this question eight years ago, I would've, you know,
4
SPEAKER_02
 I would have probably tried to convince you that there are negative effects of fasting.
4
SPEAKER_02
I was wrong.
4
SPEAKER_02
 We have some athletes that'll even do it and be fine.
4
SPEAKER_02
You can clearly do it.
4
SPEAKER_02
So I've changed my position on that piece a lot, but to think that it is requirement for fat loss, no, because when we have tested any number of athletes and looked at things like metabolic efficiency or metabolic flexibility, these are grossly misconstrued in the pop culture.
4
SPEAKER_02
Metabolic flexibility is not what most people think it is to me.
4
SPEAKER_02
It is very trainable, it can be moved,
4
SPEAKER_02
 It is very, very important and you do not at all have to go on a low carbohydrate diet or fast at all to become really effective at burning fat.
4
SPEAKER_02
Burning fat is also not the greatest proxy for fat loss.
4
SPEAKER_00
What is the best thing to do to burn fat and for fat loss then?
4
SPEAKER_02
 So there's no single best thing, right?
4
SPEAKER_02
It's gonna depend on you, so I'll give you some things.
4
SPEAKER_02
Okay, I have a lot of videos you can go if you wanna see this entire breakdown of metabolism, but think about it very quickly this way.
4
SPEAKER_02
Carbohydrates and fat are the primary places you're gonna get energy from, right?
4
SPEAKER_02
And think about this as in general, carbohydrate is there for faster time,
4
SPEAKER_02
 less energy per molecule, per weight.
4
SPEAKER_02
However, it's less.
4
SPEAKER_02
This is important.
4
SPEAKER_02
Carbohydrate is more oxygen efficient.
4
SPEAKER_02
 than fat, but the total amount of energy per gram of fat is far higher, like tenfold.
4
SPEAKER_02
If you're concerned with fat loss, it's not about burning fat because if you burn a ton of carbohydrate, you have to restore the carbohydrate some way.
4
SPEAKER_02
It's difficult to convert fat into carbohydrate, but here's what happens.
4
SPEAKER_02
If you burn more fat,
4
SPEAKER_02
 If you eat more fat, if you eat more fat, you're going to burn more fat because you've given your body more fat.
4
SPEAKER_02
But you're also going to store more fat because you're giving yourself more fat.
4
SPEAKER_02
If you eat more carbohydrates, you're going to burn more carbohydrates, but you're going to store more carbohydrates.
4
SPEAKER_02
Store.
4
SPEAKER_02
So how do we burn it then?
4
SPEAKER_02
Cool.
4
SPEAKER_02
All you have to do is make sure the total balance of two of them is lower than what you're burning.
4
SPEAKER_02
It doesn't matter.
4
SPEAKER_02
If you want to keep the carbohydrates up and the fat low,
4
SPEAKER_02
 You wanna keep the fat high and the carbs low?
4
SPEAKER_02
Fine, you wanna keep them both kinda low?
4
SPEAKER_02
It doesn't matter.
4
SPEAKER_02
In terms of actual fat loss, six months or six weeks or whatever down the run, it doesn't matter.
4
SPEAKER_02
We can play games by giving you food before your workout and bias, this is what we call bias in energetics.
4
SPEAKER_02
So if I want you to burn more fat, I'm gonna give you more fat before your workout, but you know what's gonna happen?
4
SPEAKER_02
You're gonna store more fat.
4
SPEAKER_02
I'm gonna give you carbohydrates in the direction.
4
SPEAKER_02
If I need the energy faster, like in a sport like
4
SPEAKER_02
 a hundred meter national track and field, we're going to hedge towards carbohydrate.
4
SPEAKER_02
If we want to do a long prolonged exercise that time doesn't matter, like your marathon, we're going to go more towards.
4
SPEAKER_02
Now a fast marathon is still going to be carbohydrates.
4
SPEAKER_02
A fast marathon, even a two hour marathon is still 85% carbohydrates.
4
SPEAKER_00
What if we're doing a six hour marathon?
4
SPEAKER_00
What should I be eating before?
4
SPEAKER_02
 You have the bandwidth to do whatever you want.
4
SPEAKER_02
I'm just trying to get through it.
4
SPEAKER_02
So what happens is, because it's regulating these places, your body's going to say, if we have excess fat come in, we're going to burn some of this fuel as we can, but we're also going to store more because we have excess.
4
SPEAKER_02
So this de novo lipogenesis, the ability to take extra carbohydrates.
4
SPEAKER_02
 and then the leftover ones get stored as fat, it's very difficult to do.
4
SPEAKER_02
What happens is you just store them as carbohydrates.
4
SPEAKER_02
So imagine this.
4
SPEAKER_02
You had too many carbs.
4
SPEAKER_02
This is how carbs make you fat, by the way.
4
SPEAKER_02
It's not that those things get converted into fat.
4
SPEAKER_02
That's a very difficult process.
4
SPEAKER_02
You're gonna take a bunch of those carbohydrates and you're gonna store, you're gonna max out muscle, and you're gonna max out blood glucose, and you're gonna max out the liver.
4
SPEAKER_02
And then what happens to the rest?
4
SPEAKER_02
Well, it says, hey,
4
SPEAKER_02
 Any little bit of fat that we're burning right now, turn it off.
4
SPEAKER_02
Because we have so much extra carbohydrate, we're only going, and so you become very carbohydrate-burning doing things like this, what we're doing, which should be a very fat-dominant thing, because we don't need energy quickly right now.
4
SPEAKER_02
So the excess carbohydrate ingested is not converting into fat, it's simply lowering the rate of fat burning.
4
SPEAKER_02
 ingestion of overfat does the same thing in the opposite direction.
4
SPEAKER_02
So this is how it's going to lead to excess storage of actual fat.
4
SPEAKER_02
It's not that you're converting one from the other, it's the fact that it's regulating or what we call partitioning total utilization.
4
SPEAKER_02
So you have the bandwidth for fat loss to do whatever you want.
4
SPEAKER_02
So the idea of metabolic flexibility is when you need energy quickly,
4
SPEAKER_02
 Move to move towards the carbohydrate side.
4
SPEAKER_02
Yeah, but when you don't you're gonna be able to be really good at the other side of the equation Okay, you do not need to fast You do not need to have lower carbohydrates to get good at fat-burning.
4
SPEAKER_02
That's complete garbage What do you need to do?
4
SPEAKER_02
You need to be able to be good at fat-burning
4
SPEAKER_02
 If you wanna get better at it, here's a quick test.
4
SPEAKER_02
If you can wake up in the morning and go for a 30 minute jog without food and you feel fine, maybe you're hungry but you feel fine, then you're probably decent at fat burning.
4
SPEAKER_02
If you are a complete wreck and you can't get 15 feet, then you're probably very poor at using fat as a fuel source.
4
SPEAKER_02
So if we have you do a time trial on whatever thing you do,
4
SPEAKER_02
 and you tank, you should have more than enough energy.
4
SPEAKER_02
You might be hungry because you're used to eating breakfast, but your blood sugar is not going to be low.
4
SPEAKER_02
You have way more than enough blood sugar to do what you're going to do.
4
SPEAKER_02
So that's a very easy litmus test.
4
SPEAKER_02
If you want to push that ability,
4
SPEAKER_02
 You can practice fasting.
4
SPEAKER_02
It will work.
4
SPEAKER_02
You don't have to.
4
SPEAKER_02
You can get simply better at doing things like nasal only.
4
SPEAKER_00
Breathing.
4
SPEAKER_02
Endurance stuff, right?
4
SPEAKER_02
So do whatever it takes.
4
SPEAKER_02
Breathe through your nose only.
4
SPEAKER_02
You can train, you can do a little bit of fasting training.
4
SPEAKER_02
You don't have to.
4
SPEAKER_02
You could work on simply eating fat before your workouts.
4
SPEAKER_02
Not carbs.
4
SPEAKER_02
Push that system.
4
SPEAKER_00
Yes.
4
SPEAKER_02
Yeah, right?
4
SPEAKER_02
Like all of these things are very easy to work.
4
SPEAKER_02
And we've had athletes that have problems with this side too.
4
SPEAKER_02
They're so good at fat burning.
4
SPEAKER_02
 that they're slow starters.
4
SPEAKER_02
So we have to work on their ability to use carbohydrates.
4
SPEAKER_02
So we push that into the spectrum.
4
SPEAKER_02
So it's very easy to do, to move, well, conceptually it's easy to do.
4
SPEAKER_02
It doesn't mean it's gonna work.
4
SPEAKER_02
And it's gonna be a little bit of a struggle for those folks.
4
SPEAKER_02
So that's generally how you can get fat burning done.
4
SPEAKER_02
Movement can work, but you don't have to.
4
SPEAKER_02
Diet.
4
SPEAKER_02
 Is your biggest player there?
4
SPEAKER_02
No question?
4
SPEAKER_02
The last thing I'll say about that is energy control is real.
4
SPEAKER_02
If you are crushing your energy control with stimulants, you can just guarantee a loss of physiological function.
4
SPEAKER_02
So if you're in this situation, okay, I'm doing 10 milligrams or five milligrams of melatonin at night.
4
SPEAKER_02
Okay, great, fine, because I can't sleep.
4
SPEAKER_02
Wake up the next morning,
4
SPEAKER_02
 And I'm doing stimulants, whatever, however you want to justify them, all day.
4
SPEAKER_02
And I ask, how's your sleep?
4
SPEAKER_02
You're like, pretty good.
4
SPEAKER_02
And I ask, how's your energy?
4
SPEAKER_02
Pretty good.
4
SPEAKER_02
And we look at physiology, I'm like, well, your physiology's not very great.
4
SPEAKER_02
I feel fine.
4
SPEAKER_02
Well, you don't actually feel fine.
4
SPEAKER_02
You're just cycling drug to drug to drug to drug to drug to drug.
4
SPEAKER_02
And I'm not against either one of those things, right?
4
SPEAKER_02
But you're sort of blinding yourself a little bit, because if I take either one away,
4
SPEAKER_00
 How do you feel?
4
SPEAKER_02
You feel awful.
4
SPEAKER_02
You can't, oh, no energy.
4
SPEAKER_02
Oh, okay, great.
4
SPEAKER_02
So you're actually not very good at producing energy.
4
SPEAKER_02
You're very good at giving something else to produce energy for you.
4
SPEAKER_02
That's not an optimal physiological state.
4
SPEAKER_01
That's not good, yeah.
4
SPEAKER_02
Optimal physiological state is you can't sleep fine without anything.
4
SPEAKER_02
You can't perform fine.
4
SPEAKER_02
Maybe we're a little bit better when we use them.
4
SPEAKER_02
And now these things give us like a little bit of extra juice.
4
SPEAKER_02
But that's the difference between taking us from really good to some extra juice to like I can't function.
4
SPEAKER_02
Right, right.
4
SPEAKER_02
 I can't tell you how many labs we've had come back recently where people have next morning melatonin concentrations that are 10 or 100x upper range limits.
4
SPEAKER_02
They're walking around sedated, even though melatonin is supposed to have like a 60 or 90 minute half-life.
4
SPEAKER_02
It should be gone fairly quickly.
4
SPEAKER_02
They're taking so much of it.
4
SPEAKER_02
In fact, a study came out very recently showing the actual amount of melatonin
4
SPEAKER_02
 in your supplements can range up to 100,000 X what you think you're taking.
4
SPEAKER_02
So you think you're taking three milligrams.
4
SPEAKER_02
But it's more.
4
SPEAKER_02
Way more.
4
SPEAKER_02
Wow.
4
SPEAKER_02
And so people are walking around sedated and that's where they're going to nootropics and more coffee and more nicotine, which again, I'm not against any of those things, but we have to have a little bit more control.
4
SPEAKER_02
The easiest way around all this stuff is eat a simple diet.
4
SPEAKER_02
 Drink water, regulate stress, sleep.
4
SPEAKER_02
Okay, let's come back to baseline.
4
SPEAKER_02
What do I feel like when I'm not taking microdosing LSD?
4
SPEAKER_02
Like, what do I take when I'm not?
4
SPEAKER_00
Right, right.
4
SPEAKER_00
Smoking weed every day, yeah.
4
SPEAKER_00
Having gummies and this and this.
4
SPEAKER_02
Totally, right?
4
SPEAKER_02
And then you can go, okay.
4
SPEAKER_02
 Actually, I was just regulating everything coming in, and now we can start playing here and here.
4
SPEAKER_02
But we have generally pulled people off of things more than we put people on things.
4
SPEAKER_02
Because you just lose any sense of normalcy, which is a challenge.
4
SPEAKER_00
 Lots of information here, Andy.
4
SPEAKER_00
You've got a YouTube channel with a lot of this stuff.
4
SPEAKER_00
If people want to nerd out and go into the data, they can see all your YouTube videos there.
4
SPEAKER_00
Your Instagram is really fun to check out.
4
SPEAKER_00
A lot of good tips there.
4
SPEAKER_00
You've got a book as well, which is about getting unplugged, right?
4
SPEAKER_00
It's evolving from technology to upgrade your fitness performance and consciousness.
4
SPEAKER_00
 I wanted to go more into consciousness and exercise and things like that, but I think maybe we'll have to have you come back on next time to give people some time to digest this.
4
SPEAKER_00
But you also have your lab.
4
SPEAKER_00
I don't know if people are able to go to the lab if they're in LA or if it's more for just high-performance athletes, but you've got a whole center there where you're sharing the research online from the lab, which is really cool.
4
SPEAKER_00
 People can go to andygalpin.com, your YouTube as well.
4
SPEAKER_00
Is that Dr. Andy Galpin?
4
SPEAKER_00
I think it's just Andy Galpin.
4
SPEAKER_00
Andy Galpin was there.
4
SPEAKER_00
Instagram, Twitter, Facebook, we'll have it all linked up as well.
4
SPEAKER_00
How else can we be supportive to you today?
4
SPEAKER_00
What can we do to support you besides checking out your site and all the information you have?
4
SPEAKER_02
Yeah, I think a couple of things.
4
SPEAKER_02
 So my YouTube page, a little bit more context there, I built that a number of years ago, simply because I thought, it's kind of weird how people want and need general exercise and nutrition information.
4
SPEAKER_02
And I can only do this 35 students at a time, and I've been waiting, this is just not a thing.
4
SPEAKER_02
So I just thought, can I just start taking all of my university lectures?
4
SPEAKER_02
All the seminars I give, all the private speaking engagements, and can I just put them up on YouTube for free?
4
SPEAKER_02
 Turns out you can.
4
SPEAKER_02
So that's all it is.
4
SPEAKER_02
So you can take any of my graduate level courses in strength and conditioning, nutrition, all these things, or some of the more advanced talks I give.
4
SPEAKER_02
I just put them up there in 5, 25, and 55 minute physiology ones.
4
SPEAKER_02
That's just all I just pay.
4
SPEAKER_02
I don't have like a...
4
SPEAKER_02
 I don't have a company or anything that does that.
4
SPEAKER_02
So that is a Patreon model.
4
SPEAKER_02
So if anyone wants to support that, I take that money and I have an intern actually, a student, and he's like, I know how to produce videos and I know how to post to YouTube.
4
SPEAKER_02
And we're actually trying to up the ante on that quite a bit to make them way more user-friendly and stuff.
4
SPEAKER_02
 provide notes and all that stuff.
4
SPEAKER_02
So that's probably the easiest way.
4
SPEAKER_02
If you're more of the high-ticket person and you're interested in supporting research, our lab is a non-profit, so we can get a nice kickback on lab donations.
4
SPEAKER_00
That's great, man.
4
SPEAKER_00
That's always a... That's something you need, more resources.
4
SPEAKER_02
Yeah, we don't fund, this type of research is not fundable.
4
SPEAKER_00
We're not making drugs.
4
SPEAKER_00
Yeah, exactly.
4
SPEAKER_00
They can go to your website and learn more about that, right?
4
SPEAKER_00
Or they can donate.
4
SPEAKER_02
 Yes, I don't have any of that stuff up there now.
4
SPEAKER_00
You'll put it up there after this talk.
4
SPEAKER_02
Yeah, and then that'll have links to our other program, so the Absolute Rest Program from Sleep Tech.
4
SPEAKER_02
I'll make sure that gets up on the website.
4
SPEAKER_00
Absolute Rest, yep.
4
SPEAKER_02
Our Rapid Health Optimization Program, which is our...
4
SPEAKER_02
 The executive programs, if you want kind of the athlete thing and then you want someone to take you through the training and stress reduction or breathing, whatever it is we find.
4
SPEAKER_02
So rapid health optimization program.
4
SPEAKER_02
And then if you are more the athlete type, then we have our biomolecular athlete.
4
SPEAKER_02
 that's outside of the equation.
4
SPEAKER_02
We can run all those labs and everything and get you your complete biomolecular blueprint and then provide solutions.
4
SPEAKER_00
Oh, that's cool.
4
SPEAKER_00
So you can run labs for people.
4
SPEAKER_02
We can.
4
SPEAKER_00
That's cool.
4
SPEAKER_00
I love it.
4
SPEAKER_02
It's not a high throughput thing.
4
SPEAKER_02
There's a waiting list.
4
SPEAKER_00
Sure, sure, sure.
4
SPEAKER_00
Sign up for that waiting list.
4
SPEAKER_02
Depends on how are you.
4
SPEAKER_02
Are you up sometimes?
4
SPEAKER_00
Yeah, I know.
4
SPEAKER_00
I mean, I can skip that live, yeah.
4
SPEAKER_02
We had a couple just jump in.
4
SPEAKER_02
I'm like, well, you're the
4
SPEAKER_02
 We have the number one player in the world in multiple major American sports.
4
SPEAKER_00
They got to jump the line.
4
SPEAKER_00
They'll get it there tomorrow.
4
SPEAKER_02
No offense, but they got to jump.
4
SPEAKER_00
I love it, Sandy.
4
SPEAKER_00
A couple of final questions for you.
4
SPEAKER_00
We'll wrap things up.
4
SPEAKER_00
This is called The Three Truths.
4
SPEAKER_00
Imagine it's your last day on Earth many years away.
4
SPEAKER_00
You get to live as long as you want to live.
4
SPEAKER_00
 and you accomplish all your dreams, but for whatever reason, you gotta take all of your information with you, or it's no longer around.
4
SPEAKER_00
All your content, your work, your books, your videos, this, it's gone, for whatever reason.
4
SPEAKER_00
But you have three lessons you get to share with the world, three truths that you would leave behind.
4
SPEAKER_00
From all of your life experience, knowledge, research, whatever it might be, as profound or simple as the truths might be, what would you say are those three truths for you?
4
SPEAKER_02
Wow, that's an interesting one.
4
SPEAKER_02
 Number one would be, I'm just gonna steal this.
4
SPEAKER_02
I just think I'm gonna say ownership.
4
SPEAKER_02
I'm a huge, huge proponent of that.
4
SPEAKER_02
I don't think I need to explain that more, you know what I mean.
4
SPEAKER_02
Your listeners have probably heard people talk about that.
4
SPEAKER_02
Number two, I'll say, I'll just give you one word, perspective.
4
SPEAKER_02
And what I mean by that is,
4
SPEAKER_02
 Truth is not as common as you think.
4
SPEAKER_02
We live in gradients.
4
SPEAKER_02
And what seems to be completely true for you may not be completely true for somebody else because of their perspective.
4
SPEAKER_02
And we need to understand that science is not a thing that produces proof.
4
SPEAKER_02
It's very difficult, borderline impossible to prove.
4
SPEAKER_02
All we do is play on levels of certainty.
4
SPEAKER_02
 If you go back to any parts of our conversation, there are some of those things where I'd say I have tremendous certainty on.
4
SPEAKER_02
You need water to perform very well, right?
4
SPEAKER_02
And you need an X amount of water.
4
SPEAKER_02
I'm pretty certain about that.
4
SPEAKER_02
Other things we've talked about, I start to lose.
4
SPEAKER_02
I may still be like, yeah, this is true, but I have less certainty and I'm willing to entertain ideas that I'm moving.
4
SPEAKER_02
I'm probably not willing to entertain an idea that you don't need water.
4
SPEAKER_02
 there would have to be tremendous evidence for me to even not swipe right by your post.
4
SPEAKER_02
I'm not listening.
4
SPEAKER_02
I'm not listening or reading a post about how all you need to eat is liver.
4
SPEAKER_02
The burden of proof there is so extraordinary, like, maybe I'm wrong about that in 10 years, I'll see, but most likely I'm not.
4
SPEAKER_02
Because so many of those things come, and you're most likely to be right most times up here.
4
SPEAKER_02
But then there's some things where I'm like, ah.
4
SPEAKER_00
Yeah, so perspective is key, yeah.
4
SPEAKER_02
You have to understand where you're at on that spectrum.
4
SPEAKER_02
 The last one would be, I'll call it intentionality.
4
SPEAKER_02
And what I mean by that is, and this is part of the stuff we got to at the end of my book.
4
SPEAKER_02
 We talked about, are you pushing towards adaptability?
4
SPEAKER_02
Are you pushing towards optimization?
4
SPEAKER_02
Are you, most people don't even realize that every action you're doing is moving you in one of these directions.
4
SPEAKER_02
So if you can just zoom back a little bit and start to think through, I'm gonna change this one.
4
SPEAKER_02
Okay, I'm gonna explain this better.
4
SPEAKER_02
I'm gonna call this first principles.
4
SPEAKER_02
First principles?
4
SPEAKER_02
First principles.
4
SPEAKER_02
Are you familiar with first principles thinking?
4
SPEAKER_01
No.
4
SPEAKER_02
Okay, I'm surprised.
4
SPEAKER_02
It's a very common thing in the business leader space.
4
SPEAKER_02
 So first principles is a line of thinking that suggests go back to the very foundational beginning, go all the way to the bottom to where there is no more assumptions.
4
SPEAKER_02
And you just simply work your way up.
4
SPEAKER_02
Anytime you see an assumption, you stop and you confirm your case is in fact true there.
4
SPEAKER_02
And this works so well for managing relationships.
4
SPEAKER_02
You can already see the application there, right?
4
SPEAKER_02
Where are we gonna go down to?
4
SPEAKER_02
What fundamental truth do we agree upon?
4
SPEAKER_02
 Let's go back, wherever that is.
4
SPEAKER_02
If that's the very bottom level, we're gonna agree upon that truth.
4
SPEAKER_02
And we're just gonna go to the next level.
4
SPEAKER_02
Do we agree here?
4
SPEAKER_02
Yes.
4
SPEAKER_02
And you're just gonna walk up until you find a place of like.
4
SPEAKER_02
 and you'll be so shocked with how many assumptions are baked in to things you're just assuming.
4
SPEAKER_02
So questioning those assumptions and going back and it works for relationship stuff, it works for nutrition, it works for should I be doing this today, it works for do I really have to go
4
SPEAKER_02
 see this person, do I really have to?
4
SPEAKER_02
Just come back to first principles.
4
SPEAKER_02
Where's the fundamental thing that we agree upon?
4
SPEAKER_02
And then where is the assumption breaking down?
4
SPEAKER_02
And you'll just be shocked, like, I didn't realize, I assumed.
4
SPEAKER_02
You were willing to put your career in front of your
4
SPEAKER_01
 Right, right, right.
4
SPEAKER_02
You weren't, okay, like this is, now I see why you're mad that I gave you this recommendation, because I thought here, you didn't, we missed.
4
SPEAKER_02
So go back to the very first principles, and when you're solving problems, whether it's with your company, or it's physiology, or new tech, or whatever it is, just start there, and walk up, this is Elon Musk, right?
4
SPEAKER_02
Everyone said you can't make batteries, blah, blah, blah.
4
SPEAKER_02
He's going back to me, okay, what do we assume?
4
SPEAKER_02
You're assuming we can't make batteries cheap, why?
4
SPEAKER_02
Why you can't, why?
4
SPEAKER_02
You can't, why?
4
SPEAKER_02
 Oh, we got an opportunity, right?
4
SPEAKER_00
That's all he did.
4
SPEAKER_00
If you could, how would you do it?
4
SPEAKER_02
Totally, right?
4
SPEAKER_02
I could give you examples of scientists in our field who you think things are just like, they're in our textbooks and I've taught.
4
SPEAKER_02
I could give you so many examples of things I've taught over the years and I'm like, oh.
4
SPEAKER_02
 I just assumed that was, it's in the book, right?
4
SPEAKER_02
And then somebody came along and said, where's that paper?
4
SPEAKER_02
Where's the first paper?
4
SPEAKER_02
And you go back and you're like, actually, this was shown one time in 1970 in six people.
4
SPEAKER_02
And then it's just like, that totally changed the way we train muscle hypertrophy.
4
SPEAKER_02
Brad Schoenfeld just did that, right?
4
SPEAKER_02
And it's like, we have so many people, you're like, I never thought to assume.
4
SPEAKER_03
I just.
4
SPEAKER_02
 So just really go back to first principles thinking and think about it.
4
SPEAKER_00
I love it.
4
SPEAKER_00
My man, I love this.
4
SPEAKER_00
I want to acknowledge you, Andy, for the constant search of moving the human body forward.
4
SPEAKER_00
You know, the constant research that you're diving into, the constant testing and tweaking, the optimizing of humans.
4
SPEAKER_00
I think it's really cool that you have a lab that you get to work with great athletes all the time, college athletes, pro athletes, and see what's working for the rest of us.
4
SPEAKER_00
 So thank you for doing all the work and the research and diving in and publishing this information and making it available for us as well for free on YouTube and everywhere else.
4
SPEAKER_00
So really appreciate it, Andy.
4
SPEAKER_00
Final question, what's your definition of greatness?
4
SPEAKER_02
Exceeding your own expectations.
4
SPEAKER_02
Whatever your coverage is and you out kick it for yourself, I think you've done great.
4
SPEAKER_00
 There you go.
4
SPEAKER_02
That's all I'm going to say.
4
SPEAKER_00
My man.
4
SPEAKER_00
Appreciate it.
4
SPEAKER_00
Thanks, Andy.
4
SPEAKER_00
 I really love hearing feedback from you guys, so share a review over on Apple and let me know what part of this episode resonated with you the most.
4
SPEAKER_00
And if no one's told you lately, I want to remind you that you are loved, you are worthy, and you matter.
4
SPEAKER_00
And now it's time to go out there and do something great.