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Calling all conscious achievers who are seeking more community and connection, I ve got an invitation for you.
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So if you re ready to learn, heal, and grow alongside other incredible individuals in the greatness community, then you can learn more at lewishouse.com slash summit 2023.
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Make sure to grab your ticket, invite your friends, and I ll see you there.
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It s something I don t think people realize that the food you eat, and not only the food you eat, your lifestyle.
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Obesity itself causes low-grade inflammation.
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Changing someone s diet can also improve depressive scores.
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Particularly the combined two is even more robust, which makes sense.
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Welcome to the School of Greatness.
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My name is Lewis Howes, a former pro athlete turned lifestyle entrepreneur.
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And each week we bring you an inspiring person or message to help you discover how to unlock your inner greatness.
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Thanks for spending some time with me today.
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Now let the class begin.
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Welcome to this special masterclass.
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We brought some of the top experts in the world to help you unlock the power of your life through this specific theme today.
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It s going to be powerful.
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So let s go ahead and dive in.
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Food is extremely important because it s directly linked to obesity and obesity itself.
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causes low grade inflammation and foods that are really high, particularly when you combine a high saturated fat with a high refined sugar.
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So let s say you re eating your, you re drinking your glass of milk with your cookie.
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Like that s the worst because you re getting the saturated fat and the sugar.
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And, um, and that s been shown to cause a very high, what s called postprandial inflammatory response.
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So we ve been talking about postprandial,
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glucose response, which is after you eat, so post-prandial, there s an inflammatory response that also occurs after eating.
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Inflammation itself has been shown to... Inflammatory molecules cross the blood-brain barrier, and they play a role in basically depressing dopamine signaling and serotonin and all sorts of affecting neurotransmitters and brain function.
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And there s been studies directly showing that if you inject a person with an inflammatory cytokine, it causes depressive symptoms versus injected with saline.
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Yes.
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So the more inflammation we have in the body, it increases depression.
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Exactly.
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Inflammation.
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We used to think, again, the brain was separate from the body and that, you know, the immune system and all that didn t, you know, affect the brain.
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Turns out that was all wrong.
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absolutely wrong.
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These inflammatory mediators do get into the brain, and they get into the brain and they re changing the firing of certain neurotransmitters and things like that.
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They re also activating the resident immune cells in the brain called microglia astrocytes, a microglia, a type of astrocyte, and that also is linked to depression.
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And so we put out a little short video on this, an animated video actually, on inflammation and depression and talk about a lot of the studies because it s something I don t think people realize that the food you eat, and not only the food you eat, your lifestyle, you know, being obese and overweight, being sedentary, being sedentary, you know, exercise is one of the best anti-inflammatory medicines you can get, period.
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And it also happens to be one of the best lifestyle remedies for depression as well.
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I mean, randomized controlled trials showing that, all sorts of evidence.
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Is this any type of exercise or are you a HIIT training, cardio, 30 minutes, 60 minutes?
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What s your opinion?
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Well, there s been studies looking at...
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I would say the large body of evidence seems to show aerobic exercise is really important with respect to depression.
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That is because aerobic exercise leads to increases in what s called brain-derived neurotrophic factor, BDNF as it s called.
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It s basically a growth factor that s produced.
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After just 20 minutes of a moderate intensity workout, you can increase
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your level, you can find levels increased by like up to 30% in plasma, it crosses into the brain.
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And in the brain, it does a lot of things.
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Not only does it do what IGF one does, it actually grows new neurons, it helps you grow new neurons, and it helps your neurons survive.
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So it plays an important role in preventing brain aging.
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But something else very unique that it does, it plays a role in what s called neuroplasticity.
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Neuroplasticity is like
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your brain s ability to adapt to stressful conditions.
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I mean, this is what children can do pretty good.
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As you get older, neuroplasticity goes down, as does everything.
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But neuroplasticity is important for being able to cope with stress, like the stress of a pandemic, for example.
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More neuroplasticity helps with those stressful divorce people are going through, or losing your job, lots of stressful things.
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But neuroplasticity helps the brain cope with that.
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And brain-derived neurotrophic factor helps
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increased neuroplasticity, which decreases with age.
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So, again, aerobic exercise was important.
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But, you know, there s been studies linking strength training to lower depression rates as well.
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Yeah.
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Any type of exercise will help.
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Exactly.
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I do.
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But I really think that aerobic, there is a place for aerobic with respect to the BDNF, the brain-derived neurotrophic hormone.
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I always tell people that every day I try to put myself through some type of physical pain that makes me feel discomfort, whether that s sweating for 10 minutes or a two-hour workout or
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playing basketball, hiking, whatever, I try to put my mind and body through something where I m like, gosh, I don t want to do this.
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But by putting myself through pain, controlled pain, it sets me up to be more under control when there is chaos and pain.
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I think that s the key we should get to is controlled pain, healthy pain, so that you re not out of control when there is chaos and pain in the world.
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What you re describing
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scientists often refer to as hormesis.
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And that is basically a little bit of stress on the body, like exercise.
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Basically, because our body tries to maintain homey, what s called homeostasis, a little bit of stress will cause our body to respond to that stress with a lot of anti stress, anti inflammatory, antioxidant, growing new brain cells,
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any, all these beneficial things.
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So a little bit of stress gives you a lot of good stuff, right?
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Interesting.
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Whereas low grade chronic stress all the time, it doesn t do anything.
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You re not getting that.
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You re not getting that powerful.
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Yeah, this is power.
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This is amazing.
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Um, I m going to say something that I hope I don t offend anyone when I say it.
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that I am all about self-love, self-care, loving yourself for who you are, accepting yourself for where you re at in your life, physically, emotionally, environment, financially, all that.
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The more I hear you talk about this, the quote unquote self-love movement of accept who you are and accept where you re at with your body and what you eat and it s okay to eat whatever you want, just love yourself for who you are,
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is that self-love mentality, that specific type of mentality, killing people and hurting them.
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If they aren t willing to adapt, no, it s not okay to continue to eat whatever you want all the time and just love yourself and accept yourself for who you are.
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You have to make sure you arm your body and your mind and your health with the nutrients, the tools, the exercise in order to decrease depression and increase happiness.
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I think that there s the, you know, absolutely, if you re going to just eat what you want and accept being obese, that you ll be causing yourself more harm, both physically and mentally.
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And that also probably affects your loved ones as well, you know, that care about you or perhaps that you re interacting
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if you re in a terrible mood.
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And so when your neighbor s happy, you re happy, right?
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So I think that there s part of this movement.
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I think there s a fine balance between you don t want to have your expectations so high that you can never be happy.
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Yeah.
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I m never going to look perfect.
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And someone s always skinnier than me.
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And I m never going to have blue eyes.
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So if I m always like, well, only people with blue eyes are the prettiest, then I ll never be happy.
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So that s an unreasonable expectation, right?
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in my mind.
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So I mean, there are things where, you know, like, I m never going to be a billionaire.
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And if that if that s all I wanted in life to be happy, I ll never be happy.
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So there are things I think that you can, there s a certain balance between you want your expectations behind in a way you want to always
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Aim for what you, you know, aim, aim for the stars in a way and try to like work hard to get there.
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So what I m trying to say is I think that self love movement came from somewhere.
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Right.
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I think there was there was something to that.
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Right.
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But I think it s sort of spiral out of control and
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And what s happened now is you re saying, well, accept things that I don t want to change rather than you can, because you can change that.
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You can lose weight.
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You can eat different foods and get healthier decisions.
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People that are eating refined sugar, people that are drinking these sugar sweetened beverages, you know, and there s, there s a lot of people, maybe not so many people listening to the podcast or watching it, but there are people that do.
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There s been studies that have shown refined sugar acts on the reward pathway in the brain, dopamine pathway, in a very similar manner to controlled substances.
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Drugs like nicotine, methamphetamine, not to the same degree, but they re acting on the same systems and they re affecting the reward pathway.
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It increases a feel-good hormone when you take it for the moment, but then it makes you decline afterwards and crash, right?
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It does.
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I think the important point to realize with that is that when you take that away, when you stop, what happens is there is a withdrawal.
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It s been shown at least with, for example, with nicotine studies, that your dopamine s getting constantly fired, fired, fired, and so what s called dopamine receptors
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which basically the dopamine axon to make you feel good, those start to decrease because your neurons are going, oh, well, I have so much of this around, I don t need so many of the receptors.
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So when you take away that thing that s causing the dopamine all the time to go away, you have fewer receptors and now you don t feel as much.
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I mean, it s just really bad.
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You re not feeling any amount of dopamine, right?
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But it s been shown that that sort of normalizes within three months.
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And three months is a long time, but it s actually not that long.
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Of cutting out the sugar, you mean?
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Well, this has been shown with nicotine.
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I m just drawing a parallel.
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I m drawing a parallel saying, look, it s not going to be easy the first month.
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It s so hard.
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It s so hard.
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It s not going to be easy the first month.
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It may not be easy the second month, but it s going to get easier.
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And not only is it going to get easier, you re going to be happier.
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Your body s got to regulate itself.
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The hormones are going to regulate, right?
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Things are going to self-regulate.
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Things start to get back to normal, exactly.
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It s very challenging, but it s necessary to get healthier and happier, right?
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It is.
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I don t think people realize that depression, it s not just a genetic disorder.
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It s not just something that can t be fixed ever.
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Uh, no, in some cases, you know, there, there are, you know, there are definitely genetic cases of depression.
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I m not saying that that s not the case, but can you heal depression through food and nutrition and exercise?
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Well, there have been studies that have shown that exercise can be a treatment for depression.
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And there ve been studies that shown, um, uh, changing someone s diet can also improve depression, depressive scores.
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Um, and particularly the
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The combined two is even more robust, which makes sense.
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So there s something for people to realize, people that are maybe eating a not so healthy diet, people that are overweight, definitely obese.
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And if they do have depression, there very well could be a link between the diet, the lifestyle, the obesity.
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Fat cells itself, they produce inflammatory cytokines.
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So independent of the whole eating the diet and the postprandial inflammatory response, just having fat, particularly visceral fat around your organs and stuff.
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This stuff is causing low-grade inflammation.
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Do you know what low-grade inflammation is?
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It means that you re basically activating your immune cells a little bit all the time.
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Activated immune cells require a ton of energy.
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So you re taking energy away from your brain.
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From defending itself, yeah.
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From just having a great day.
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So just having energy.
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It s like a sink.
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Exactly.
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Just having energy.
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It s a sink.
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Low-grade inflammation.
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I mean, you were telling me this, we were chatting a little bit earlier about how you were eating this terrible diet back when you were doing your arena football and you were always tired.
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Always tired.
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low-grade inflammation, it s an energy sink because it requires so much energy to activate your immune cells.
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And there s only so much energy.
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It s like a triage, right?
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It s triaging there.
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It s taking it somewhere else.
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And it takes you away from your mission, from your vision of your life, from your career, from your energy with your family, your friends, your loved ones.
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Yeah, you have to have energy.
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I mean, it takes motivation to want to go to the gym.
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It takes motivation also to want to like do stuff or to talk to people, you know.
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a genetic thing that, or DNA thing that holds someone back from losing that weight if they ve tried for years?
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Or is this still a, you know, they re just lacking the discipline.
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What is that?
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There s absolutely many genes that regulate obesity.
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And, and, and my, like, I ll just tell you, my mother-in-law, she is also a little, she s not, you re not obese.
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She s, you know, has in the past had an overweight problem.
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and has tried, I mean, she s the kind of person that tries and goes all in, and she has tried every diet, just everything, and just nothing seemed to work.
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So, I mean- How does someone like that, if they try, try, try, and it s just like, you know what?
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I m beating myself up, the diets I m trying, the exercise is not working.
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What do they need to shift?
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Well, you asked about genetics, and there is a really important role for genetics as well, but I think that
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In order to know that, you re going to have to measure biomarkers in your blood.
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So you re going to have to measure lipids like your LDL cholesterol, different particle sizes of those cholesterol, inflammatory biomarkers like high sensitivity reactive protein, your triglycerides.
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your HbA1c, which is a long-term measure of your long-term blood glucose levels, measure those things.
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And also you can get a genetic test.
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There s a variety of genetic testing services out there, 23andMe, AncestryDNA.
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I do have a genetic report
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that basically we look exclusively, we re looking at genes that are affecting, basically interacting with diet.
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So people that are eating a high-protein diet, some people with a certain SNP, which is one change in one nucleotide of DNA in the gene, basically can gain more weight.
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And the opposite is true, like I mentioned, or eating the ratio of saturated fat to polyunsaturated and monounsaturated fats.
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So saturated fats found in foods like dairy, red meat, fatty cuts of red meat,
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Polyunsaturated fat is found in fish.
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Monounsaturated fat is found in olive oil, olives, nuts.
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These things, even the ratio of those things can affect, depending on someone s genetics, their ability to gain or lose weight.
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And more so.
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Some people have it where they eat a high-carbohydrate diet, and they gain more weight.
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So it s not as simple as what I m hearing you say as just eat less calories a day, and you should lose weight.
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Not always.
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If you suppress the calorie intake, you re going to burn more, and eventually you re going to burn, you know.
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I think that s the one thing that s pretty tried and true, is that your caloric restriction
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most of the time people will, you know, lose weight, lose weight.
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Okay.
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But you know, the question is, how sustainable is that?
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You know, so you maybe, maybe what you would need to do, you know, the other thing is that a lot of times obesity, there s, there s a dysregulation and hormones, hormones like insulin, leptin is another big one.
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And you have to reset those hormones in order to like, have a normal biology.
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And sometimes resetting those hormones takes a reset.
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That s kind of a strong
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stressor like, like a long fast, a long fast, you know, where you re basically, you re basically resetting those things.
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And, and that s what did it for my mother-in-law.
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So that was my long story.
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She did a long, did a long fast and helped reset.
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A couple of them.
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So she did.
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Now, by the way, you know, when I say a long fast, typically intermittent fasting is, is anything less than 48 hours.
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a longer fast would be longer than 48 hours, three plus days.
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Yeah, she did the first time she did a three day.
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She started out by doing sort of a caloric restriction, low calorie diet to kind of get her into it.
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And then she did a three day fast where she didn t eat anything, a little bit of salt, she would take a little bit of salt in and
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drinks water.
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And then she did four days.
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And she did this like, you know, separated by like a month.
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And that reset her metabolism.
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And all of a sudden, she started losing weight.
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You know, and this has also been the case for a few a few other friends of mine, particularly one that was morbidly obese, and he lost like 180 pounds.
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Oh my gosh.
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I don t know what the percentage would be, but I would not... I think gluten hurts everyone, right?
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But I don t think lectins hurt everyone, not at those doses.
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Again, it s all about dosage.
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So nightshades have lectins, and if you are sensitive to something, if you have inflammation, if you have some issues,
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then I think it s sort of like the carnivore.
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Carnivore is more extreme, but before that you want to try cutting out the lectins, cutting out the nightshades.
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But again, some people sort of pick their little niche and say, I m going to be the lectin guy, I m going to be the nightshade guy.
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And they promote that as the solution for everyone, but it s not.
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And low carb is not the solution for everyone.
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I have some skinny patients that need to eat carbs.
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They don t need to eat sugar and white bread, but they would probably do better eating 70, 80, 100 grams of carbs.
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Because they re very, very insulin sensitive.
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Their body has trouble putting on some weight.
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Are there any other categories you think we should be eating?
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The leafy greens are kind of in the non-starchy vegetables, but they re sort of a little subcategory.
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And then I think some people kind of count the eggs with the meat, but I think it s a separate category because
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Very few people are sensitive to meat.
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A lot of people are sensitive to eggs.
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People are sensitive to eggs.
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Yes.
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Yes.
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And again, it s not a majority.
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It s not like with wheat or pasteurized milk, but I don t know, 5%, 10%, 15%, 20%.
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And it s hard to tell.
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because the people that come to my clinic, they re the ones who have the problems.
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So they re probably way more sensitive than the general population.
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Sure.
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Are you a big fan of eggs yourself?
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Yes.
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As a food group?
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Absolutely.
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Yeah, and I think quality is huge.
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I think a lot of problems develop because people eat really, really poor quality.
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So I think if the chicken or the hen had a healthy life,
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and produces a healthy egg, I think you re much less likely to ever develop a sensitivity.
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But if that chicken is eating chemicals and hormones and was raised under horrendous conditions, I think your body is much more likely to develop a sensitivity to that because of whatever might be in there.
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Right, right.
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Any other final category you like as a food group?
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the most nutrient-dense foods.
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Yeah, I do think even though dairy is a very common allergen, I do think a lot of people do well with some forms of dairy.
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So I typically recommend yogurt and sour cream because it s very rewarding.
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If you re doing a low-carb diet, then adding a little sour cream to something is super tasty.
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I think cheese is okay for a lot of people, especially if it s like a good quality cheese, not the melty singles and all that.
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Not the nacho cheese dip at the movie theater, which tastes so good, but it s not that good.
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Yeah, I don t even know about that.
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I think I ve trained myself into just associating chemicals with that stuff.
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But yeah, I try to get things as close to nature as possible.
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So if I have the option, I m going to get pasture-raised eggs.
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I m going to get raw cheese with as few additives as possible.
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Because nature made things for us.
2
SPEAKER_01
We are nature, right?
2
SPEAKER_01
And all the other animals on the planet, they graze off the planet.
2
SPEAKER_01
They don t process things, they don t alter things.
2
SPEAKER_01
So as soon as we change it, we increase the likelihood of screwing it up.
2
SPEAKER_01
And the more we change it, the more we screw it up.
2
SPEAKER_01
So the closer we can get to the source, the better.
2
SPEAKER_02
Yeah.
2
SPEAKER_02
What would be three foods that you would recommend everyone eliminate?
2
SPEAKER_02
If you could eliminate or have very, very little every once in a while, but if you could almost eliminate these three foods from your diet, it would help you in a big way.
2
SPEAKER_01
So I don t know if we can call them foods, but obviously sugar.
2
SPEAKER_01
Sugar in the quantity, refined sugar in the quantities we eat is absolutely toxic to the body.
2
SPEAKER_01
Number two would be processed fats.
2
SPEAKER_01
So healthy fats are natural fats, butter, meat fats, pork, avocado, olive oil, etc.
2
SPEAKER_01
Because we don t change them, we don t mess with them.
2
SPEAKER_01
But anything that we make an oil from,
2
SPEAKER_01
that doesn t come easily like a seed or corn.
2
SPEAKER_01
Corn has just a couple of percent fat in it, so it takes a lot of heat and chemicals and processing to get any oil out of it, so it tastes terrible.
2
SPEAKER_01
And then you have to bleach it and deodorize it and all that.
2
SPEAKER_01
It s not a food anymore.
2
SPEAKER_01
And those foods are extremely toxic.
2
SPEAKER_01
So soybean oil, corn oil, canola oil, all of those processed oils, and especially if they re turned into a food product like margarine or shortening or something like that,
2
SPEAKER_01
Okay.
2
SPEAKER_01
So I put, I d say sugar and seed oils.
2
SPEAKER_01
And then something, again, that s not really a food, but I would put it up there.
2
SPEAKER_01
And every time I make a video on this, I get a lot of backlash.
2
SPEAKER_01
And it s artificial sweeteners.
2
SPEAKER_01
Oh man.
2
SPEAKER_01
Why are artificial sweeteners not good for us?
2
SPEAKER_01
Because they are chemicals.
2
SPEAKER_01
They re foreign substances.
2
SPEAKER_01
They were developed by companies who made pesticides.
2
SPEAKER_01
And the latest and greatest, so aspartame got a bad rap, so then they had to hustle to come up with something else, so they came up with sucralose.
2
SPEAKER_01
and they were very careful to name it in a way that sounded, yes, sucrose, sugar, sucralose.
2
SPEAKER_01
But the fact is, and then they said that, well, you know, it s just like sugar and then it just has some chlorine, just like sea salt.
2
SPEAKER_01
Well, in nature, sodium chloride is only bonded through like an electrostatic charge.
2
SPEAKER_01
I forget exactly what it s called, but it s not like a tight bond.
2
SPEAKER_01
So yes, sodium chloride, perfectly natural.
2
SPEAKER_01
But when we bind chlorine to a carbon, nature never does that.
2
SPEAKER_01
Basically, every form of a chlorocarbon is a pesticide.
2
SPEAKER_01
And one of the most famous ones was DDT, which was banned as a cancer-causing agent.
2
SPEAKER_01
It almost wiped out the national bird, the eagle.
2
SPEAKER_01
And it s so toxic, it s in our environment 50 years later.
2
SPEAKER_01
So chlorocarbons are pesticides, and that s what sucralose is.
2
SPEAKER_01
It s a chlorocarbon.
2
SPEAKER_02
Wow.
2
SPEAKER_02
So eliminate refined sugar, eliminate processed fats, which is mostly seed oils and artificial sweeteners.
2
SPEAKER_02
Yeah.
2
SPEAKER_02
non-sugar sweeteners, natural, that you like or recommend that in the right doses are okay for you.
2
SPEAKER_01
Yes.
2
SPEAKER_01
So I use quite a bit of Stevia.
2
SPEAKER_01
That s not an artificial sweetener, or it is?
2
SPEAKER_01
No, no.
2
SPEAKER_01
So some people bundle it together with artificial sweeteners just because it s a non-calorie sweetener.
2
SPEAKER_01
But it is a plant product.
2
SPEAKER_01
It s just a refined leaf, basically.
2
SPEAKER_01
And the thing to watch for, though, is that they don t mix it up with a lot of other chemicals, that it s the concentrated version.
2
SPEAKER_02
It s one ingredient, not 10 ingredients.
2
SPEAKER_01
Correct.
2
SPEAKER_01
Yeah.
2
SPEAKER_01
And another similar one would be monk fruit that is also
2
SPEAKER_01
very similar in the way it tastes and looks and so forth.
2
SPEAKER_01
It s super, super concentrated and it s also a plant extract.
3
SPEAKER_01
So if you re going to add something to a coffee or a drink or something, stevia, monk fruit, you say is okay in the right doses.
3
SPEAKER_01
Yes.
3
SPEAKER_02
And then in the gray zone, I would also put sugar alcohols.
3
SPEAKER_02
Interesting.
3
SPEAKER_02
Some of them are better than others.
3
SPEAKER_02
I think the best one would be erythritol.
3
SPEAKER_02
because it is very slightly metabolized by the body, so it doesn t really affect blood sugar, but it doesn t really cause any other problems.
3
SPEAKER_02
Some of the other sugar alcohols, they sort of stay in the digestive tract for a while, and then those sugar alcohols become food for your intestinal bacteria, and that s where you get a lot of bloating.
3
SPEAKER_02
So I would say sugar alcohols are okay,
3
SPEAKER_02
if you eat them in moderation.
3
SPEAKER_02
So this is always the trick in recommending food.
3
SPEAKER_02
When you make a list and people want to know the best one and so forth, and you categorize and rank them.
3
SPEAKER_02
And now they say, that is a good one.
3
SPEAKER_02
I m just going to eat that.
3
SPEAKER_02
Or Dr. Ekberg said sugar alcohols are OK, so now I m going to eat that every day.
3
SPEAKER_02
I m going to bake with it.
3
SPEAKER_02
I m going to buy the ice cream with it.
3
SPEAKER_02
And that s the thing, everything in moderation.
3
SPEAKER_02
So sugar alcohols, if you eat a teaspoon or a tablespoon here and there, I think it s totally fine.
3
SPEAKER_02
But if you start baking with it and doing the ice cream and you start getting half a cup a day, now you re definitely going to upset the biome a little bit.
3
SPEAKER_01
What matters based on your age range?
3
SPEAKER_01
You know, if someone s in their 20s versus I m in my late 30s, almost 40, you re in your 50s, you said.
3
SPEAKER_01
Does it matter based on how old you are of what you should be eating?
3
SPEAKER_01
how much you should be eating, types of foods, or is it pretty consistent throughout the decades?
3
SPEAKER_02
I would say it s pretty consistent throughout.
3
SPEAKER_02
And one analogy would be that, I mean, there s so many people, they say that women should fast this way and teenagers should fast this way and women over 40 or under 47.
3
SPEAKER_02
It s like, we love to complicate things, right?
3
SPEAKER_02
But
3
SPEAKER_02
Are there different foods on the savannah for one giraffe versus another?
3
SPEAKER_01
An older giraffe and a younger giraffe.
3
SPEAKER_02
Does the male and the female giraffe eat from different trees?
3
SPEAKER_02
It s like, not really.
3
SPEAKER_01
What was the things that you saw when you went to these Blue Zones that they did that maybe you weren t even thinking they would do?
3
SPEAKER_01
Like, what were the surprising things they did?
3
SPEAKER_00
Or the unsurprising things?
3
SPEAKER_00
Yeah, I mean, there were a few things I saw that were kind of striking to me.
3
SPEAKER_00
It made sense, but one was that in Korea, which was one of the Greek blue zones, they eat so much wild food.
3
SPEAKER_00
So they had wild greens, summer greens, winter greens, they had wild mushrooms, they had wild sage tea, they had wild fish.
3
SPEAKER_00
They had so much wild food in their diet.
3
SPEAKER_00
And we know that wild foods are much more nutrient dense.
3
SPEAKER_00
Why?
3
SPEAKER_00
Because they re stressed.
3
SPEAKER_00
And stressed plants make more protective compounds.
3
SPEAKER_00
Those protective compounds are called phytochemicals.
3
SPEAKER_00
They give the color and the richness and the flavor.
3
SPEAKER_00
What people don t understand is the more flavorful a food is naturally,
3
SPEAKER_00
the more phytochemicals it has.
3
SPEAKER_00
If you go to your garden at the end of August and pick a cherry tomato that s ripened in the hot sun that explodes in your mouth like the most incredible flavor, but if you go to a store-bought tomato and you cut it, it s like cardboard, tasteless, what s the difference?
3
SPEAKER_00
It s the phytochemicals.
3
SPEAKER_00
So flavor always follows the phytochemical richness of a food.
3
SPEAKER_00
So not the stuff you put on it or sauces or salt or fat or sugar to make it taste better, which food industry does, but just the natural flavor.
3
SPEAKER_00
So the more flavorful the food is, the better it is.
3
SPEAKER_00
They eat a lot of wild food and it s so flavorful.
3
SPEAKER_00
The other thing that was interesting was that shepherds had this culture of
3
SPEAKER_00
of going and knowing exactly which plants to feed their animals at which time of year to graze them.
3
SPEAKER_00
So it would shepherd them, they d eat all these wild plants, but they knew if this herb was coming in at this time of year, they d go eat this herb.
3
SPEAKER_00
And if this plant was coming in at this time of year, they d go eat that thing.
3
SPEAKER_00
I m like, why are you doing that?
3
SPEAKER_00
He says, we know because the meat and the milk tastes better when we, yeah.
3
SPEAKER_00
And so it kind of, you know, they were not doing it because it was better for them or because it was for longevity or because, right, the cheese, yeah, it tastes better.
3
SPEAKER_00
So it turns out that we know now that phytochemicals are not just in plants, and phyto means plant, right?
3
SPEAKER_00
They re not just in plants, they re also in animals.
3
SPEAKER_00
So the work of Fred Provenza and Steven van Boet from Duke have clearly shown that when animals are eating a wide array of wild plants or a wide array of planted grasses and flowers and different things, they will seek out
3
SPEAKER_00
Medicine in the food so they will literally go and eat major like, you know calorie crops Let s say but then they ll go and sample from like a hundred different plants to get their medicines and so these these wild animals these wild plants are being eaten and The phytochemicals are accumulating in the meat and the milk of these animals.
3
SPEAKER_00
So studies have shown for example that you can have as high levels of the catechins in green tea as
3
SPEAKER_00
in goat milk, from goats eating certain wild things.
3
SPEAKER_00
So it s my boy, and there may be ways that even these get transmuted.
3
SPEAKER_00
So eating regeneratively raised meat, I went to a restaurant here in LA last night called Matu, where they have regeneratively raised meat.
3
SPEAKER_00
Was it amazing?
3
SPEAKER_00
It was amazing.
3
SPEAKER_00
Now it wasn t as like fatty and like kind of like marble like corn fed meat, but it was delicious and it was tasty and yummy and amazing.
3
SPEAKER_00
What was this place called?
3
SPEAKER_00
Matu, M-A-T-U.
3
SPEAKER_00
I ll have to check it out.
3
SPEAKER_00
Really good, the Beverly Hills.
3
SPEAKER_00
And it s, you d love it.
3
SPEAKER_00
It s so good.
3
SPEAKER_00
And, and, you know,
3
SPEAKER_00
You can eat that and know you re eating from an animal that s been well taken care of, that s living out in its natural habitat, that s regenerating the environment, that s restoring the ecosystems, increasing biodiversity, conserving water in the soils, that s reducing climate change, that s producing more nutrient-dense food, rich in phytochemicals, and good fats, and more antioxidants, and more minerals, and just pretty much everything.
3
SPEAKER_00
So that was sort of a, I think a key part of their longevity was they lived on this stuff.
3
SPEAKER_00
They basically were shepherds,
3
SPEAKER_00
goats and sheep were their livelihood.
3
SPEAKER_01
What was about their relationships?
3
SPEAKER_01
How did that play in?
3
SPEAKER_01
Did they have certain types of relationships with family members?
3
SPEAKER_01
Did they have intimate relationships?
3
SPEAKER_01
Were they married for long periods of time?
3
SPEAKER_01
Did they have 10 wives?
3
SPEAKER_01
What was the whole process?
3
SPEAKER_00
One couple I saw had a collective age of 210.
3
SPEAKER_00
That s crazy.
3
SPEAKER_00
So I don t know.
3
SPEAKER_00
I think being married is definitely a key to longevity for men.
3
SPEAKER_00
For women, not always.
3
SPEAKER_00
Depends on if they re happy or not.
3
SPEAKER_00
So I think having a happy, healthy relationship is such a key part of longevity.
3
SPEAKER_00
And they were very much in the realm of community.
3
SPEAKER_00
And it wasn t just like this isolated relationship.
3
SPEAKER_00
They were embedded in a context of a community that was totally supportive, that celebrated together, that played together, that worked together,
3
SPEAKER_00
you know, harvested together, that shared sheep together, that, you know, made cheese together.
3
SPEAKER_00
They were just doing stuff together as part of the way of life.
3
SPEAKER_00
And so, and they would just stop and talk and hang out and like chill.
3
SPEAKER_00
And it was like, there was, nobody was like,
3
SPEAKER_00
Starting a company or you know, it was like, you know getting ahead in social media for likes and followers I mean, they were just they were just living life.
3
SPEAKER_00
They weren t striving or trying to get anywhere They were just being interested.
3
SPEAKER_00
So the culture was was all about the power of these incredible moments where you share with people you love and care about and celebrate life and enjoy life and talk and and
3
SPEAKER_00
We were driving out of this one town in Sardinia, and I had these two guys who were really great, and they were local Sardinians.
3
SPEAKER_00
And this car stops in front of us and blocks us.
3
SPEAKER_00
And this old guy gets out, and he walks over this stone wall, and he waves us to come over.
3
SPEAKER_00
And I m like, what s going on here?
3
SPEAKER_00
And he just waved us over.
3
SPEAKER_00
He wanted to talk.
3
SPEAKER_00
He saw us in the car behind.
3
SPEAKER_00
He s like, he just wanted to talk.
3
SPEAKER_00
So we sat on the stone wall for like an hour or so and chit-chatted about life and about his life.
3
SPEAKER_00
And he was a car money.
3
SPEAKER_00
He was 85 years old.
3
SPEAKER_00
Super vibrant, fit guy.
3
SPEAKER_00
And he started telling us about his life and how there was a mudslide that destroyed the village we grew up in, which they moved the town a little bit higher on the mountain.
3
SPEAKER_00
But he still had his farm on that old area, his old family land.
3
SPEAKER_00
So he took us down, he had like six sheep, and he had a pig, and he had some chickens, and he had orchards, and he had a whole garden where he grew eggplants, and peppers, and tomatoes, and zucchini, and herbs, and spices, and it was amazing.
3
SPEAKER_00
And he literally took care of this entire property by himself at 85 years old.
3
SPEAKER_00
I don t think I could do it.
3
SPEAKER_00
And then I m chasing this guy up this hill after his sheep and I m like, I can t keep up with this guy.
3
SPEAKER_00
He s 85 years old.
3
SPEAKER_00
And so he was super vibrant, mentally sharp.
3
SPEAKER_00
He lived with his family and they just had this incredibly deep culture.
3
SPEAKER_00
There wasn t nursing homes.
4
SPEAKER_01
Julia, who was 103 months.
4
SPEAKER_01
Like I say, I m five and three quarters.
4
SPEAKER_01
She s like, I m 103 months.
4
SPEAKER_01
And she was like, didn t have kids and lived with her niece and nephew who loved her and took care of her.
4
SPEAKER_01
And she was still working.
4
SPEAKER_01
She was still working, making all this stuff for weddings, all the little tablecloths and doilies and embroidery stuff.
4
SPEAKER_01
I don t know how to do that, but she was making all this stuff and she was so bright and still was walking around every day and taking her walks and hanging out with everybody and her friends and it was really amazing to see this culture where people were not ostracized or excluded, but they were included in life.
4
SPEAKER_02
And it doesn t sound like they re hustling for something.
4
SPEAKER_02
They re working hard to maintain their life, like their home, their farm, their land, whatever they have, maybe their small business, but they re not hustling for something greater, is that right?
4
SPEAKER_02
Yeah, no.
4
SPEAKER_02
Why, can you live long and still- Hustle?
4
SPEAKER_01
Hustle or just want more, want to build something greater in your life?
4
SPEAKER_01
I think you can, I think it s really about
4
SPEAKER_01
what happens on the inside because one of the biggest things that regulates your epigenome is your mind.
4
SPEAKER_01
So your biggest pharmacy in your body is between your ears.
4
SPEAKER_01
It s the most powerful pharmacy in the world.
4
SPEAKER_01
And you can activate it for good or bad.
4
SPEAKER_01
So when we are having thoughts that are stressful thoughts, when we re in toxic relationships, when we re worried or anxious, when we aren t in harmony with ourselves,
4
SPEAKER_01
It activates all these really nasty pathways that drive inflammation and harm your mitochondria.
4
SPEAKER_01
I mean, your microbiome is listening in on your thoughts.
4
SPEAKER_01
It s eavesdropping.
4
SPEAKER_01
So those bugs don t like it when you are not happy.
4
SPEAKER_01
Really?
4
SPEAKER_02
Yeah.
4
SPEAKER_02
What is the process of that, from an idea, a thought, into the mitochondria?
4
SPEAKER_02
How does that transfer into a healthy information, into a physical manifestation, versus unhealthy information, data and thought, into physical unhealthiness?
4
SPEAKER_01
So what s the biochemistry of it?
4
SPEAKER_01
Well, for example, if you re stressed, you re producing cortisol and adrenaline and all these other hormones and proteins that then will trigger a whole cascade of downstream effects that activate
4
SPEAKER_01
Transcription factors that that transcription factors and turn on genes that cause inflammation and all these other problems so you re basically you know creating inflammatory thoughts are creating inflammation in your body literally and That crazy and you have receptors on yours like immune cells for example for neurotransmitters
4
SPEAKER_01
So if you re stressed, your immune system is eavesdropping on your thoughts.
4
SPEAKER_01
That s why if you re stressed, you are more likely to have an infection or get sick or have other bad health consequences.
4
SPEAKER_02
Why do you think it is that our body is built this way that a thought can either make us feel and physically transform into joy and health or feel sick and then become sick?
4
SPEAKER_02
Why do you think our body, from an evolutionary point of view, why do you think that is?
4
SPEAKER_01
Isn t that crazy?
4
SPEAKER_02
It s a crazy thought.
4
SPEAKER_02
You think something, it s not actually, it s in your mind.
4
SPEAKER_02
And then it transfers into your body.
4
SPEAKER_01
I don t know, Lewis, but I think we have a built-in stress response system, which we needed.
4
SPEAKER_01
If we were getting chased by a saber-toothed tiger,
4
SPEAKER_01
Well, you know we didn t get on a move right and we need to like run jack up our cortisol and pump our blood sugar up and get our blood pressure up and in our heart rate up and flood our body with glucose and you know, Just all this stuff that needs to survive.
4
SPEAKER_01
Yeah, it s like, you know the story like how someone s you know Caesar kid under a car can lift up a car like why can that happen right because we have the system built in to deal with acute stress That s a good thing
4
SPEAKER_01
The problem is we have a society and a life that drives chronic, unmitigated, unrelenting stress.
4
SPEAKER_01
So unless you are very clear about how to discharge that stress, because we can t avoid it, right?
4
SPEAKER_01
But how do you discharge it?
4
SPEAKER_01
How do you not react?
4
SPEAKER_01
And how do you have a different perception of relationship from what s happening to you?
4
SPEAKER_01
It s all about perception, right?
4
SPEAKER_01
So I always say stress is the perception of a real or imagined threat to your body.
4
SPEAKER_01
So it can be a real threat to your body,
4
SPEAKER_01
like a tiger chasing you, or it could be an imagined threat to your ego, like you think your wife s cheating on you, but she s not.
4
SPEAKER_01
And you get the same physiology.
4
SPEAKER_01
Or you can have the same input, let s say you re James Bond, and I put a gun to your head, versus Woody Allen, it s gonna be a very different set of responses, right?
4
SPEAKER_01
Same input, very different response.
4
SPEAKER_01
So that s the beauty of our minds, is we have the power over our thoughts.
4
SPEAKER_01
You remember Viktor Frankl, who wrote Man s Search for Meaning, he said, between stimulus and response, there s a pause.
4
SPEAKER_01
And in that pause lies a choice, and in that choice lies our freedom.
4
SPEAKER_01
For those of you who don t know about Viktor Frankl, he was in Auschwitz, and he was a psychiatrist in Auschwitz, and he chose not to let...
4
SPEAKER_01
Even the most horrific thing that s almost ever happened to human beings affect his own well-being and happiness and inner life.
4
SPEAKER_01
That just blows my mind, right?
4
SPEAKER_01
So when you think, oh, my life, this and that, we always have a choice, you know?
4
SPEAKER_01
And whether you have stuff or don t have stuff, it s all about our perceptions.
4
SPEAKER_01
So mindset and your thoughts are a key part of longevity and health.
4
SPEAKER_01
and having meaning and purpose.
4
SPEAKER_01
That was the other thing in these cultures.
4
SPEAKER_01
They had so much meaning and purpose.
4
SPEAKER_01
Like Carmine had such purpose.
4
SPEAKER_01
He had to go and take care of his sheep, and he had to feed his family, and he wanted to support the other members of the community by giving them food, and he fed his animals the extra.
4
SPEAKER_01
And so he had a meaningful life, and he also had a very active mind, was reading books and learning all the time.
4
SPEAKER_01
So that extends your life back to seven years.
4
SPEAKER_02
having meaning and purpose.
4
SPEAKER_02
Because you hear the story sometimes of like, you know, someone in their older years, their husband or their wife dies, and then within six months or a year later, they die.
4
SPEAKER_02
Or a week later, yeah.
4
SPEAKER_02
Or a week later, right?
4
SPEAKER_02
You hear that story often.
4
SPEAKER_02
All the time.
4
SPEAKER_02
And is that because their meaning has lost or just more they have a broken heart and they don t know how to?
4
SPEAKER_01
Both, I mean there actually is a phenomena of a broken heart.
4
SPEAKER_01
I had a patient with this once who had this incredible wife.
4
SPEAKER_01
They were deeply in love.
4
SPEAKER_01
They were married for decades and decades.
4
SPEAKER_01
She got breast cancer and died.
4
SPEAKER_01
And he was relatively healthy and all of a sudden he went into heart failure.
4
SPEAKER_01
Come on.
4
SPEAKER_01
Like boom, and it s in the medical literature.
4
SPEAKER_01
It s literally a broken heart, and it causes actual clinical heart failure, where your heart muscle can t pump the blood around.
4
SPEAKER_01
Now, that s from, what is that from?
4
SPEAKER_01
Is that from thinking and then feeling the heart, you know, the pain in your heart?
4
SPEAKER_01
Yeah, it s the physiological phenomena that happen when you have a stress response, the flood of all these stress molecules in your body that damages the heart.
4
SPEAKER_01
And we were able to get him better, but it was through energy healing, which sounds kind of wacky and weird, but it was really through his own getting back in his body, being touched, being held, being energetically reset.
4
SPEAKER_01
He was able to reverse the heart failure.
4
SPEAKER_01
It wasn t by taking some fancy drug or getting a heart transplant.
4
SPEAKER_01
So he didn t, he didn t pass away from that.
4
SPEAKER_02
No, he didn t.
4
SPEAKER_02
But some people do.
4
SPEAKER_02
We fixed it.
4
SPEAKER_02
Yeah, but some people do.
4
SPEAKER_02
They might isolate themselves even more and then their body just starts to shut down.
4
SPEAKER_02
Loneliness is the biggest killer.
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Loneliness seems to be a bigger risk factor than smoking or bad food or almost anything else.
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What happens when we re lonely?
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Again, it s a stress.
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We re social creatures, Lewis.
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We all are meant to belong.
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We have a longing to belong.
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And if you look at it from an evolutionary point of view, you stick a human out in the desert or a forest by himself, forget it.
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Forget it.
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And so this is not true just of humans, but it s all of creation.
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And E.O.
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Wilson, who was a Harvard professor,
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wrote many, many books.
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He just died, but he s a very, very thoughtful guy.
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And he wrote a book called The Social Conquest of the Earth.
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And it s about how from ants to humans, we all work together, like ant colonies, right?
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They re all working together.
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And so we have to work together to survive.
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And that s why altruism is actually a medicine.
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Altruism and serving and helping others actually activates healing mechanisms in our body.
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It activates dopamine in the same way that cocaine or heroin does.
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But for people that don t have that type of discipline, how can they be consistent on the nutritional intake over a lifetime and make it their lifestyle and not just a diet?
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Yeah, I mean, it s such a basic good question that people always wanna bring it back to tracking and things like that.
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I think that doesn t, that works, tracking works, but you re talking about it at a deeper level, right?
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Because I experience the same thing.
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I can have,
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the most steadfast Meditator monk that I m talking to and they will still battle with this right really and it s some to the point where we have so much things so many things that are just available at our fingertips that are just Temptation is not not in alignment with how we ve continued to evolve as you know, it s like we just
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Technology and food production and the food industry is growing at an exponentially faster rate than how we are changing, right?
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So we have these things that are available that just simply shouldn t and outside of putting yourself in a in a locker and like away from these foods Total echo chamber like you are fighting temptation all the time and we have to recognize that There s only so much power in your prefrontal cortex.
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There s only so much willpower
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It s a finite resource.
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With that, you have to change your way of thinking.
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This occurred to me three years ago or so when I had a really, really bad sinus infection.
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I ve always had recurring sinus infections ever since I was little, but I had one that was really bad and I couldn t taste or smell for days.
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Two months, right?
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And that was something where I realized like, why am I still craving these certain foods?
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I can t even taste them, right?
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And it was like this aha moment where I m like, this is clearly a mental thing because something sweet hits your taste buds.
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It s not just the taste of it.
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It s what it s doing in the brain.
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So changing your relationship with
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food, changing your relationship with struggle has been a very big thing.
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For me, I always had this kinesthetic awareness thing with my workouts.
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With my workouts, if I inflicted pain upon myself and it was positive pain for a workout, I could flip this kinesthetic switch
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That was like, I called it my pain switch, and I would flip that pain switch, and you know, as an athlete, that s sometimes just what you do, and it happens inadvertently.
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Sometimes you visualize it, but visualization is huge, so for me, I d visualize flipping the pain switch.
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The switch is off, I can now push it harder, and push it past my normal aerobic capacity, anaerobic, whatever.
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I realized why can t I apply that same thing to nutrition without becoming robotic, but becoming very, very aware.
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And so I ve changed my relationship with how food makes me feel.
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And that s taken a lot of work.
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What do you say to yourself?
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What s the conversation, the inner dialogue, the mental strategy you use to do that?
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As simple as it sounds, whenever I would eat something for about two or three months, I would simply say like, food is fuel, food is fuel.
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And that sounds very, because you don t want to take the fun out of it.
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I still love food, right?
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So when you do that, but you have to train yourself to believe that like, okay, if I m eating this sugar, that s okay, but remember it s fuel and I should use it, right?
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Or if I m, and that s the thing here.
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So if I m gonna eat it, make sure I move my body, go for a 10 minute walk, walk up some stairs, move it a little bit, just get it out.
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When you change the relationship with food, you re not abstaining, you re changing the reaction, right?
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And I should never have a bucket of ice cream and then just sit around.
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It s just the thing, right?
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It s like, if you re gonna do it... Eat it in the morning, eat it for breakfast, whatever.
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and then go move all day.
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Exactly.
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So that relationship, I mean, it gets much bigger than that, right?
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But that relationship with food is everything.
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And so many of us have a distorted relationship with food.
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And for me being, I ve been on opposite ends of sort of the spectrum, right?
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Like when I was younger, I was practically, you know, as a runner, I was practically eating disorder category, the other direction.
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Like I have to be as light as possible.
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Oh, I don t want to eat that.
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I don t want to get fat.
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And then it kind of went the other way, where it was almost like masochistic, where I m just like, I don t care, I m fat already.
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Just go all the way.
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Now it s kind of like fine, a little bit of that middle ground, but the pendulum probably swings much more towards how I was when I was younger.
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Gotta stay lean, gotta stay this.
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But I also have recognized that food is still reward, and we are constantly told that food shouldn t be treated as a reward.
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Don t reward your kids with food.
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I call on that.
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The reason is, is because food has always been a reward, right?
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It s always been a reward for us.
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You get the hunt and you get the food.
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Yeah.
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You go gather and you get some food.
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Yeah.
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It s simple, right?
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What you have to do is you just have to, once again, change the relationship with the feelings attached to food.
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Recognize that those feelings are there.
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but do something with them rather than just let them be and consume you.
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If I am gonna go and eat that ice cream, then I m aware of what that s doing in my body, and I m not gonna let that turn me the other direction and get depressed and go eat more.
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I m gonna say, you know what, this is an opportunity, an opportunity to move more, an opportunity to move tomorrow.
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And that s not having this transactional relationship again, because what you don t wanna do is say,
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I m going to eat some pie and now I m going to punish myself by going on the treadmill. 
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That s the exact wrong thing to do, right?
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But you do say, okay, I m going to eat this pie.
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Great, I ve got full glycogen tanks.
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I m going to go work out.
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I m going to get the best workout of my life.
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Having kids has really made this apparent because kids are constantly, I want a snack.
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I want a snack.
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It s like they have five stomachs.
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I don t understand it.
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And how do you, if they re reaching for a Larabar or something that I would still consider healthy, but has a decent amount of sugar from dates and stuff, right?
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Kids just crave these things.
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How do I teach them that you, yeah, you can eat that, but we should really get out and move.
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And it s kind of like,
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How I translate it to them is, hey, it s fun to feel good.
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It s fun to feel good, right?
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Like, you ve got this energy from that bar.
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Doesn t that feel good?
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Like, let s get out and let s use that energy.
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Let s go have fun.
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And now it s to the point where my kids are like, can I have a lar bar?
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I wanna go outside and play.
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I m like, this is awesome.
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Like, without actually...
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like molding them in any weird way, I ve helped them light a spark to understand that when they eat this, at a young subconscious level in their brain, it s probably forming something that s beyond what we even know in research, where maybe they taste something sweet and now they naturally want to move.
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Versus saying like oh shame guilt.
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I shouldn t have eaten this.
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It s terrible.
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No, we re gonna go have fun We re gonna play and but I teach them that with not just sugar I teach them that with with fats too because I think it s also fundamental to learn that all food is fuel Yes, but be in touch with how it makes you feel.
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So how I retain that discipline.
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It s the exact same way It s like how do I feel?
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What did?
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what do I feel after I eat this?
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Did I feel crappy?
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Okay, well then that s probably a pretty good articulation of what that s doing in my body.
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And with that, it s really turned into this intuitive eating.
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And that s like, I guess, I mean, it s a great segue to talk about how fasting has worked, right?
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Because fasting has allowed me to have more flexibility with my diet
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in the confines of still appropriate discipline, because I can flip that switch on and off a lot easier.
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Fasting, not fasting.
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Fasting, not fasting.
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And you re one of the, there s a few things I wanna talk about here before I get into fasting.
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One is the mantra, it sounds like you had, the mental switch, the mantra of food is fuel.
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So is that something you would think about right before you were making a decision of what to eat?
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No, usually while eating it.
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While eating it.
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So it wasn t helping you make a decision,
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of like, okay, here s a candy bar.
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Am I going to decide this is, is this going to help me and fuel me in a positive way or a negative fuel?
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That s too willpowery.
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That s too, that takes too much energy.
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You would still eat the candy bar if you needed to, or if you did.
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Yes.
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And granted, this was happening three, three and a half years ago.
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So candy bars weren t really in the equation anymore.
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But that being said... Because I m an apple.
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or whatever, or something.
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Because I would still crave fruit or whatever.
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But yes, exactly.
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It s like while I m consuming it, it s really trying to teach my body and understand this visualization.
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You know the power of visualization, obviously, yourself and the guests you ve had on.
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It s like that visualization with eating something can be just as powerful.
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So you would say this as you re having a bite of the apple or whatever it might be, having an internal conversation, food is fuel, and then having a positive relationship with something that might be looked at as negative before.
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Is that what I m hearing you say?
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Precisely, yep.
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and training your body to appreciate the food and to say, okay, I m gonna go act and move my body after I eat this and it s going to help me, it s not gonna hurt me and I don t need to be shameful about eating this.
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Is that kind of the process?
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Because a lot of people that eat something and they feel good because it tastes good and then they feel shameful.
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And that doesn t help them because then they have more of that to have the good feeling and then feel shame again and the cycle continues.
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Because what is happening here
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is much different than what s happening here.
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And in our world, we get this instant gratification from food, especially like the translation of, I see a direct correlation with my time scrolling social media and my addiction to my phone, direct line item correlation to how much I crave snacking and things like that.
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It s the same firing, right?
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It s like that same dopamine itch that needs to be scratched.
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And just in the same way I get addicted to looking at my phone or checking my email, that usually correlates with how much my addiction to food is at that point in time.
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But you don t just say, I am going to resist the urge to check my email, I m gonna resist the urge to check my email.
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Sometimes it takes, what is the response?
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A lot of times,
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You ll check your email first thing in the morning, you ll get a negative email, and it hits you then.
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You re like, this is how I m starting my day?
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This is what I m gonna do?
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Screw that, and that s your catalyst.
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But with food, you eat a Snickers bar, and it feels so good up here.
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You feel like you re doing the right thing.
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Everything is telling you in that immediate moment that this was a good decision.
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It s like you did the right thing your belly afterwards It s like oh, why is it digesting weird?
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And I feel like lethargic and yeah, and you go out and you move and you try to do something with it And yeah, you re gonna have some fuel but you re gonna be like, you know what?
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It s crazy enough that didn t feel as good as when I had that Apple and you start creating this internal checks and balances
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I hope you enjoyed today s episode and it inspired you on your journey towards greatness.
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Make sure to check out the show notes in the description for a full rundown of today s episode with all the important links.
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exclusively on Apple Podcasts.
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Share this with a friend on social media and leave us a review on Apple Podcasts as well.
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Let me know what you enjoyed about this episode in that review.
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I really love hearing feedback from you and it helps us figure out how we can support and serve you moving forward.
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And I want to remind you, if no one has told you lately, that you are loved, you are worthy, and you matter.
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And now it s time to go out there and do something great.