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Well, hello, ladies and gents 
Robert Sykes ketose happen.com 

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to them, get special guest stars
Garcia on the line and we dive 

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deep into what all he's learned 
throughout the years, as far as 

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his nutrition manipulations. 
He has been an avid Runner. 

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He Dove deep into the vegan 
vegetarian lifestyle, for quite 

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some time deviated from that has
now gone towards more of a 

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ketogenic animal-based diet. 
So we dive into that. 

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We talk about what all his 
routine consists of, we talked 

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about his experience with long 
covid, he got covid back these 

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Past couple years and had really
bad, long covid symptoms. 

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He was in the hospital, he was 
totally totally out of 

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commission for several months. 
We talked about, he wrote a book

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called after covid. 
So we talked about what 

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modalities he's done. 
Post covid to improve his 

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health. 
Improves cardiovascular function

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and get back on track. 
We just dive into a lot of daily

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routine stuff like how he's 
learned to optimize his own 

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life. 
We talked about longevity 

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principles that he puts into 
practice to improve his health 

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span thoroughly enjoyed the 
conversation. 

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Learned a lot have No doubt that
you will take something from it 

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so that for their do is sit 
back, relax and do a podcast 

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with Oz Garcia. 
And we are live Oz Garcia. 

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How are you sir? 
I'm terrific. 

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Robert. 
Thank you for having me on 

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board. 
Hey, I'm excited to have you. 

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So I feel like we're going to 
dive into your discovery of the 

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Fountain of Youth here, right? 
That's pretty good. 

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Way to put it, right? 
I think it's a good starting 

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point. 
Absolutely. 

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Before we started recording, you
were giving me some back story. 

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As to what got you into health 
and nutrition. 

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You turned out as a runner, you 
were doing all kinds of 

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marathons. 
Just gonna give you some 

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backstory on that, man. 
Let's flush that out further. 

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So I want to hear about what 
what happened with your running 

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Endeavors that made you look 
towards diving deeper nutrition 

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to begin? 
With. 

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There were a number of things 
coming out of the background 

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that I embodied, which is pretty
much the culture of the 60s, 

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late 60s. 
I was a rock and roll Kid in New

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York City and I was in a very 
different career path. 

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I was an art history, teacher, 
professor and got very 

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interested from there in Beauty 
and Fashion photography. 

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So that was a great kind of 
Lifestyle for somebody in their 

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early 20s and I found that as I 
got more interested in what was 

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what would possibly lead to a 
more meaningful life, a 

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healthier life, I quit smoking 
this is very kind back in the 

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70s and you and I know 
historically in America to light

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up a cigarette and anywhere you 
know it's amazing. 

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Now if You get an airplane to 
think about the fact that up 

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until the 1970s smoking on most 
Airlines was allowed. 

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So I kind of quit smoking also 
and it occurred to me. 

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I really don't know how I had a 
dear friend that had started 

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jogging in South America, 
actually started jogging South 

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American Peru, with the Indians 
that are well known for covering

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extremely long distances, you 
know, that tens of miles. 

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Along the beaches and he started
running with them, he was my 

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inspiration. 
And I started running a little 

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bit at a time in New York City 
here in Manhattan. 

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Those of you that don't know, as
quartz is Park, it's called 

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Central Park and there's a 
reservoir, then you could run it

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about a mile and a half. 
So, I started running the 

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reservoir and bit by bit. 
It went from a mile and a half 

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to running the reservoir twice. 
I clock three miles and the full

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circuit in Central Park is 6 
miles. 

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So, within a matter of months, 
I'd say around 74, 75. 

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I would run several times a 
week, the full Park and be 

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exhausted. 
So I wanted to know if there 

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were other things that could 
possibly have an impact on my 

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running quitting, cigarettes, 
getting adequate sleep, making 

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sure that I got body work back 
then if you went out to get a 

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massage mean, nobody even knew 
what that was. 

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So I got really interested in in
Bodywork and I found a kind of 

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body work called Rolfing. 
Which is based on the work of 

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women, a model Ralph and that's 
where you get your body work. 

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Now, like a massage, very 
uncomfortable, Robert. 

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But what they what the Bodywork 
it does with the raw for does is

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go in very, very deeply in 
different areas of your body. 

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So you'll get an intense session
episode. 

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Let's say what the ralpher 
different parts of your body 

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worked on for each session over 
the course of 10, sexual your 

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Get your calves and your feet, 
on your back, down your neck 

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done. 
And it actually stretch me out 

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in ways that I couldn't imagine 
made me a better Runner. 

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And that along with the dietary 
protocols that I was files. 

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Very different than what you? 
And I are going to talk about 

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now, which is the role of Quito.
But back then going from a 

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highly refined American diet, 
lot of fast, food. 

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Lot of sugar, a lot of carbs I'm
Cuban. 

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So Cuban food also with I amount
of Hydrates, that it took a hit 

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when I got very interested in 
macrobiotics for short. 

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While I got interested in 
vegetarianism than being vegan, 

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is took into the 1980s, the 
early 80s and I started to lose 

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an immense amount of weight and 
didn't feel also well after I 

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would do my run. 
So I just started to wonder if 

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there were other ways that you 
could structure eating and that 

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speak that began this journey 
that's going on now for For over

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four decades and so far as 
what's the best way of eating, 

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is there a benefit to being a 
high fat? 

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High animal protein consumer, 
low carbohydrate consumption and

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the impact on not only running, 
but you and I would agree the 

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microbiome, the health of your 
colon beyond that, the health of

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your brain and whether or not 
you're going to live a long 

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life, but not only live, a long 
life but live a Healthy strong 

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infirm, free life. 
So that's where you and I 

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crossed paths when it comes to 
the role of of eating and eating

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in the ways that you're an 
advocate for totaling. 

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So when you're doing a vegan 
that was in the 80s, that's when

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you're doing a lot. 
That's when you're logging quite

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a few miles a day to write. 
Sure. 

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Yeah. 
And and and so the result of 

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that was starving all the time. 
You know, being vegetarian and 

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it's really being vegan for the 
time. 

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That I was doing you get away 
with a lot when you're younger. 

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So being in my late 20s and 
being vegan and eating pretty 

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much everything raw cooked in to
the extent that you would say, 

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Indians cook in air dryers. 
So pretty much everything that I

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was doing was growing. 
My own Sprouts. 

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I was very influenced by the 
work of Hippocrates the 

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Hippocrates Institute so Grass, 
wheat grass, juice, or chooses? 

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We grass animals. 
We can say that in the show. 

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So these are very common in 
terms of the early days of 

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quote-unquote, holistic, health,
and that just began to wipe me 

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out. 
So how can you Marathon, how can

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you erase the kind of races that
I wanted to do and just live on 

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vegetables and fruit and to the 
extent that bit by bit? 

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I began to introduce 
competition. 

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Lex carbohydrates, cook. 
If you can imagine brown rice, 

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whole wheat bread. 
So so it just completely threw 

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me off. 
Yes, I was able to manage my 

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weight but I just wasn't able to
manage my energy properly. 

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Yeah. 
So back then I was working for a

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very well-known nature, path. 
And he would tell me you need to

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start eating some food, some 
animal protein. 

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Actually, I I think he did say, 
you need to start. 

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Some food you can't you just 
can't live on that this kind of 

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crappy diet that you're on and 
despite the fact that this is a 

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very well-known nature path at 
the time, had a point. 

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And so, I remember to this day, 
Robert having my first piece of 

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fish after having been 
vegetarian / vegan / 

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macrobiotic, advocate for well, 
over five years and waking up 

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the next day after having a big 
piece of blue fish, Shhhh at a 

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very well-known seafood 
restaurant downtown back. 

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Then waking up the next day I'm 
feeling terrific. 

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And I thought to myself, okay so
what is this? 

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What is this mean and and the 
inclination back then was for 

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and and still now to a large 
extent this to move was to move 

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towards a more ecological way of
eating. 

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You know. 
Save the Planet kind of stuff. 

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Frances Moore lappe had written 
die for a small planet to 

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Advocate primarily for 
Vegetarian ways of eating and 

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even even lappe. 
Now before she died, spoke about

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the fact that some people need 
need me because some people do 

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need animal protein as a very 
big gap for her, to leap over to

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come from advocating 
vegetarianism, to admitting that

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many human beings would need me.
But that, there we needed to 

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find a solution that actually 
work for the individual and for 

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the plan, Right totally totally 
agree with them. 

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So when a lot of people like 
right now, carnivores really 

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popular, a lot of people don't 
like eating vegetables anyway. 

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So for them share moving 
vegetables, entirely is not too 

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big of a late for someone like 
yourself that came from 

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following a strict vegetarian 
vegan diet for five-plus years. 

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Do you make it a point to 
incorporate a lot of green 

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still? 
Or how do you kind of structure 

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your nutrition knowing what, you
know, now, but then also kind of

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leaning on what you've learned 
from past. 

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Experimentation, Well, what I do
is I rotate during a week during

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a month kind of following 
ancestral dietary habits. 

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I pretty much structure my 
eating. 

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So I'm navigating out of under 
feeding feeding overfeeding and 

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and, and I'm trying to match 
what a hunter-gatherer would 

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have been doing. 
I don't know before agriculture 

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20 25,000 30,000 years ago. 
Thousand years ago, I suppose. 

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So if you were out hunting, 
typically, you could go long 

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periods of time without any 
success at all. 

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Most Predators certainly Cana 
excuse me. 

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It's only big cats. 
Be look at a female cat, a 

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lioness, you know, a leopard 
beat. 

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These are animals that spend an 
immense amount of their time 

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while they're hunting. 
And looking to get a kill very 

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hungry, so human beings, when 
they would go out and / date 

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because we are predatory, we are
killer primates. 

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We would go through periods 
where you just couldn't get 

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anything really if you were 
looking at, I suppose an 

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antelope couple of hundred yards
out in front of you. 

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I'm certain that there were 
several other eyeballs, maybe 

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several hundred other eyeballs 
looking at the same piece of 

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moving meat. 
So On the way to getting your 

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kill. 
You would scavenge, you would 

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eat low-hanging, fruit. 
Whatever you could uproot, 

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anything that you could pick up 
bushes on the way to a Kill. 

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So I'm not going to do that but 
I'm certainly going to try in 

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terms of what you and I would 
work. 

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Let's say when you're looking to
increase a certain amount of 

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phytochemicals that are found in
plants that are found in 

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certain, Roots. 
I'm going to adjust my diet 

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accordingly so yeah, I'll be 
there for the most part. 

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I'm doing a kind of format where
Monday's primarily on liquids. 

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That's my kind of underfeeding 
day, my quote, unquote fasting 

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day and then I begin to 
reintroduce certain kinds of 

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foods. 
The next day. 

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Bye-bye, middle of the week into
Friday. 

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I'm banging high-protein. 
And still because the chemicals.

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I'm well aware are featured in 
particular greens. 

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These are going to go primarily 
my smoothies. 

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So if you look at my smoothie I 
mean I'm going to check it out 

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with everything from a half 
avocado in there to a handful of

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mixed nuts to crucifix 
vegetables, I'll just read a 

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half a head of broccoli that'll 
go in there may be some spinach 

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handful of mixed berries and 
then the base which is typically

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a high protein base and I'll go 
Go with black toes, free, milk, 

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protein, primarily way based, or
I'm going to go with a really 

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good branched-chain amino acid, 
mix, certain kinds that? 

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I like a lot. 
So I'm going to get my high 

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protein, hit with the right 
amount of fat hit. 

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I'll use coconut oil as a fat in
my smoothie, for instance, also.

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And and that's that's the way 
I'll start most mornings. 

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Afternoons, typically I'll have 
half Organic chicken. 

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A nice piece of fish with some 
roasted vegetables in the side, 

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that works extremely well for 
me. 

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And then because of certain 
reasons again, going off, 

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genetics and my blood type and 
and what my blood work reveals 

225
00:14:07,700 --> 00:14:10,700
which I think is is data that 
most of your listeners are 

226
00:14:10,708 --> 00:14:14,100
probably appreciate. 
Then I'm going to modify how 

227
00:14:14,100 --> 00:14:20,400
much big meat I'm going to eat. 
Even though I like It a lot. 

228
00:14:21,400 --> 00:14:24,500
I'm cautious. 
My main source of animal 

229
00:14:24,500 --> 00:14:30,100
protein, tends to be Seafood for
the most part, but I like a nice

230
00:14:30,500 --> 00:14:35,300
hit of meat, big animal meet at 
least once a week. 

231
00:14:35,900 --> 00:14:38,400
So you're doing like a like the 
early part of the week, doing 

232
00:14:38,400 --> 00:14:41,100
more liquid days. 
More of these smoothies probably

233
00:14:41,100 --> 00:14:43,500
cracked lower caloric intake 
over on then as the week 

234
00:14:43,500 --> 00:14:47,300
progresses you're incorporating 
more like ruminant style, ground

235
00:14:47,300 --> 00:14:50,600
beef steak, something of that 
nature and You can transition to

236
00:14:50,600 --> 00:14:53,700
a more of a caloric surplus of 
the but Saturday Sunday, you're 

237
00:14:53,700 --> 00:14:57,400
eating well over your 
maintenance intake, you got it. 

238
00:14:57,400 --> 00:15:03,200
And what I'm looking to do is 
kind of trigger as much as I can

239
00:15:03,300 --> 00:15:07,900
or topology and apoptosis. 
So you're going to you're going 

240
00:15:07,900 --> 00:15:13,400
to kick in both those systems 
and and harvest is many dead 

241
00:15:13,400 --> 00:15:18,900
cells on B cells aging cells 
senescent cells by underfeeding.

242
00:15:19,100 --> 00:15:24,100
So So so depending again, time 
of year and so on climate plays 

243
00:15:24,100 --> 00:15:30,800
a big role being on a lengthy 
underfeeding protocol. 

244
00:15:30,800 --> 00:15:37,400
Let's say when it's 20 degrees 
out Fahrenheit, I'm not going to

245
00:15:37,900 --> 00:15:44,600
do it two or three day fast 
typically, I'll do a day like my

246
00:15:44,600 --> 00:15:47,900
Monday so that I can trigger 
most of the systems that can 

247
00:15:47,900 --> 00:15:51,400
actually reduce Worse. 
The speed of which my body's 

248
00:15:51,400 --> 00:15:55,100
aging take a lot of pressure off
my kidneys, my liver my SEC, 

249
00:15:55,100 --> 00:15:57,200
just give my whole body a rest 
from food. 

250
00:15:57,700 --> 00:16:01,000
And then I begin to introduce a 
little bit more food and you're 

251
00:16:01,000 --> 00:16:04,300
correct by the end of the week, 
I'm overfeeding. 

252
00:16:05,300 --> 00:16:07,800
So I'm following a format, may 
vary. 

253
00:16:08,600 --> 00:16:12,800
No, by, or ehof meckler, I 
suspect, you know, how him and 

254
00:16:12,808 --> 00:16:14,700
his work. 
He's a brilliant. 

255
00:16:17,200 --> 00:16:22,100
I'm Fitness, coach used to train
the military in Israel. 

256
00:16:22,200 --> 00:16:26,700
Guy is an amazing shape and, and
he's written a lot about 

257
00:16:26,700 --> 00:16:30,500
intermittent, fasting, 
intermittent, feasting the book 

258
00:16:30,500 --> 00:16:35,000
that I admire the mouse by him 
is pretty. 

259
00:16:35,000 --> 00:16:38,000
I think, it's this last was full
of seven principles of stress 

260
00:16:38,500 --> 00:16:40,900
and in it. 
He talks about the way that you 

261
00:16:40,900 --> 00:16:47,300
can stress your body in in ways,
that actually, Toot good stress 

262
00:16:47,300 --> 00:16:53,000
you stress and how you can 
actually get to slow the Aging 

263
00:16:53,000 --> 00:16:57,500
of your body, the premature wear
and tear on it by underfeeding 

264
00:16:57,500 --> 00:17:00,000
overfeeding again. 
What he calls, intermittent 

265
00:17:00,000 --> 00:17:03,700
fasting intimate and feasting. 
So that's the format that I 

266
00:17:03,700 --> 00:17:09,500
follow and it's worked extremely
well for me now as I'm heading 

267
00:17:09,500 --> 00:17:13,300
into my, my 70s, I think 
modulating the caloric intake 

268
00:17:13,300 --> 00:17:16,200
like that is super important. 
It's like so many people are 

269
00:17:16,200 --> 00:17:19,000
stuck. 
In this chronic fasting state 

270
00:17:19,200 --> 00:17:22,599
where they're just wanna clear 
restricting and I've tried to 

271
00:17:22,599 --> 00:17:26,200
really be outspoken about having
periods, honestly, more period 

272
00:17:26,599 --> 00:17:30,600
than not needs to be spent in a 
caloric Surplus for most people 

273
00:17:30,600 --> 00:17:32,500
especially from like a muscle 
building and preservation 

274
00:17:32,500 --> 00:17:34,100
standpoint, especially as you 
age. 

275
00:17:34,700 --> 00:17:38,300
I just see so many people. 
They just chronically restrict. 

276
00:17:38,300 --> 00:17:41,500
I mean eating, you know, sub 
1000 calories for far too long, 

277
00:17:41,500 --> 00:17:44,700
their metabolism depressive the 
hormones down regulate and they 

278
00:17:44,700 --> 00:17:47,700
just lose lean tissue. 
Very, very rapidly. 

279
00:17:48,200 --> 00:17:50,900
So I think, you know, having 
this modulation approach toward 

280
00:17:51,100 --> 00:17:54,800
which your offsetting those 
caloric, you know, lows with 

281
00:17:54,800 --> 00:17:57,400
these Surplus periods is really,
really brilliant. 

282
00:17:58,600 --> 00:18:02,400
Thank you. 
And and again, these are for 

283
00:18:03,200 --> 00:18:06,400
your right when I was younger. 
I could get away with 

284
00:18:06,500 --> 00:18:09,700
underfeeding for long periods of
time through an extensive fast 

285
00:18:09,700 --> 00:18:12,900
and so on. 
But as the years, go on, 

286
00:18:12,900 --> 00:18:16,400
certainly as you get older if 
you're not careful with. 

287
00:18:16,600 --> 00:18:19,400
At the protein that you 
consuming, you're going to pay a

288
00:18:19,400 --> 00:18:22,800
price, you're going to lose 
muscle mass release, the muscle 

289
00:18:22,800 --> 00:18:25,500
that you have is going to be all
that healthy. 

290
00:18:26,000 --> 00:18:30,500
And if you're going to work out 
in ways that you would advocate 

291
00:18:30,500 --> 00:18:34,100
for instance, you're going to 
have to be very very aware. 

292
00:18:34,100 --> 00:18:39,300
And on top of your caloric 
intake, I think, for people that

293
00:18:40,300 --> 00:18:43,800
want to lose weight and I'm 
talking about losing weight and 

294
00:18:44,500 --> 00:18:47,600
as fat. 
So Just getting out and office 

295
00:18:47,600 --> 00:18:49,900
scale. 
I think doesn't really work 

296
00:18:49,900 --> 00:18:53,000
unless you're able to, unless 
you, you understand that there 

297
00:18:53,000 --> 00:18:55,400
are the metrics you need to be 
looking at percentage of body 

298
00:18:55,400 --> 00:18:59,400
fat. 
Well, how much of you is is 

299
00:18:59,400 --> 00:19:01,500
water? 
How much of you is inflamed? 

300
00:19:01,700 --> 00:19:07,300
How much of you is muscle? 
So when I'm working with 

301
00:19:07,300 --> 00:19:11,500
somebody, I want to drill down 
and get somebody to understand. 

302
00:19:11,500 --> 00:19:13,900
What what's the most important 
metrics they need to be paying 

303
00:19:13,900 --> 00:19:16,300
attention to? 
I'm going to have them get 

304
00:19:16,700 --> 00:19:19,900
They're a really good scale 
that's going to rest measure 

305
00:19:19,900 --> 00:19:23,800
percentage of body fat, better 
yet a fat caliper probably a 

306
00:19:23,800 --> 00:19:28,500
digital fat caliper, so they can
get educated and so far as when 

307
00:19:28,500 --> 00:19:30,000
they're talking about losing 
weight. 

308
00:19:30,000 --> 00:19:32,600
Well, what do you mean? 
You know, let's take a look at 

309
00:19:32,600 --> 00:19:35,300
your percentage of body fat. 
And what does that fall? 

310
00:19:35,500 --> 00:19:40,400
And then, how do we target that?
So I'm going to go into a 

311
00:19:40,400 --> 00:19:45,000
ketogenic format with with 
intermittent fasting, but but I 

312
00:19:45,000 --> 00:19:48,100
want to make that real clear and
I Who would agree that it's got 

313
00:19:48,100 --> 00:19:52,700
to be intermittent. 
So I may have clients that want 

314
00:19:52,700 --> 00:19:57,600
to lose percentage of body fat 
working out on a fasting. 

315
00:19:57,600 --> 00:20:00,700
Regiment. 
In other words, last meal was 

316
00:20:00,700 --> 00:20:05,500
dinner an early dinner bed? 
Early up early, maybe they want 

317
00:20:05,500 --> 00:20:11,300
to stimulant some tea or coffee,
maybe some product that actually

318
00:20:11,300 --> 00:20:13,800
offers them caffeine, if that's 
what they want. 

319
00:20:13,900 --> 00:20:16,300
So that they can get themselves 
into the gym with. 

320
00:20:16,500 --> 00:20:20,400
Any food in their body. 
So if you get somebody fasting 

321
00:20:20,400 --> 00:20:24,100
and working out, if you can 
tolerate that you're going to 

322
00:20:24,100 --> 00:20:27,300
get a very interesting effect in
terms of the percentage of body 

323
00:20:27,300 --> 00:20:33,600
fat that you burn off then load 
rapidly with an extremely dense.

324
00:20:33,600 --> 00:20:38,100
High protein shake afterwards or
a high-protein fatty meal right 

325
00:20:38,100 --> 00:20:42,100
after their workout. 
Yeah, I think having a protein 

326
00:20:42,100 --> 00:20:44,200
is Paramount when it comes to 
protein, there's a lot of 

327
00:20:44,200 --> 00:20:46,300
controversy around that, as far 
as you know, what is there? 

328
00:20:46,400 --> 00:20:49,400
What is a protein and there's a 
lot of generic recommendations 

329
00:20:49,400 --> 00:20:53,700
like one gram protein per pound 
of lean mass per pound of body 

330
00:20:53,700 --> 00:20:54,600
weight. 
You have any general 

331
00:20:54,600 --> 00:20:58,500
recommendations that you like to
use around that I stopped 

332
00:20:58,500 --> 00:21:03,100
actually recommend I won't have 
anybody count calories and I do 

333
00:21:03,100 --> 00:21:07,900
agree with you in terms of the 
protein recommendation although 

334
00:21:08,100 --> 00:21:14,100
I'm going to discourage most 
clients from being that targeted

335
00:21:14,100 --> 00:21:18,200
and specific it. 
Just noticed over four Decades 

336
00:21:18,200 --> 00:21:23,000
of doing this unless I'm working
and and you would probably agree

337
00:21:24,200 --> 00:21:27,300
with an athlete. 
Who's got a lot of the line in 

338
00:21:27,300 --> 00:21:30,500
terms of hitting a Target spot 
on? 

339
00:21:30,900 --> 00:21:34,200
If it's a football player that 
I'm working with, if it's a 

340
00:21:34,208 --> 00:21:36,900
basketball player that I'm 
working with, so that they're 

341
00:21:36,900 --> 00:21:40,000
able to maintain the right 
amount of muscle mass, how it 

342
00:21:40,000 --> 00:21:42,900
is, they can recover quicker 
from the work, ask, then I'm 

343
00:21:42,900 --> 00:21:46,000
going to get really specific and
so far as what it is that 

344
00:21:46,000 --> 00:21:50,100
they're assuming, you know, the 
amount of starchy vegetables 

345
00:21:50,100 --> 00:21:54,000
that I want them to have the 
amount of lean protein and fat 

346
00:21:54,000 --> 00:21:56,100
that I wanted to have, will I 
measure that. 

347
00:21:56,200 --> 00:21:59,600
But but what I want is and I 
want to be careful with this so 

348
00:21:59,600 --> 00:22:04,100
it doesn't sound ridiculous a 
more instinctual way of eating 

349
00:22:04,100 --> 00:22:07,300
Robert. 
So so anybody that I'm working 

350
00:22:07,300 --> 00:22:11,600
with start to get a sense of 
what their primate palette is 

351
00:22:11,600 --> 00:22:14,900
dictating. 
And and if I'm transitioning 

352
00:22:14,900 --> 00:22:19,900
somebody from just really 
Dietary habits to a way of 

353
00:22:19,900 --> 00:22:22,500
eating that you and I would 
agree is going to work best for 

354
00:22:22,500 --> 00:22:24,700
them. 
Then I wanted to be thoughtful. 

355
00:22:24,700 --> 00:22:27,200
What's going to be a thoughtful 
mindful way of eating during the

356
00:22:27,208 --> 00:22:32,100
whole day so that they're not 
stuck on? 

357
00:22:32,400 --> 00:22:33,900
All right. 
Well, how many calories, how 

358
00:22:33,908 --> 00:22:38,800
many calories do I need? 
So that I can maintain my way to

359
00:22:38,800 --> 00:22:42,900
lose weight and, and, and, and 
discourage that way of thinking 

360
00:22:42,900 --> 00:22:45,600
about food. 
So, when I'm working with 

361
00:22:45,600 --> 00:22:50,600
somebody, if I I'm using, let's 
say glucose monitor and a fat 

362
00:22:50,600 --> 00:22:53,600
caliper then I can pretty much 
lock them into actually 

363
00:22:53,600 --> 00:22:57,500
understanding what it is that 
they need to consume based on 

364
00:22:58,100 --> 00:23:04,600
quantifying results rather than 
going off the metrics on a 

365
00:23:04,600 --> 00:23:07,000
spreadsheet. 
Yeah, that makes that makes no 

366
00:23:07,000 --> 00:23:08,600
sense. 
I feel like especially if people

367
00:23:08,600 --> 00:23:11,800
are not athletes just simply 
removing all the hyper palatable

368
00:23:11,800 --> 00:23:15,300
processed food and just return 
to some degree of real food is 

369
00:23:15,300 --> 00:23:18,400
going to provide the most Just 
proverbial bang for the buck. 

370
00:23:19,000 --> 00:23:21,100
That's correct. 
You know, I couldn't agree with 

371
00:23:21,100 --> 00:23:26,700
you more and then also, I'm 
looking at their overall 

372
00:23:26,700 --> 00:23:29,200
practices and habits, how much 
sleep be getting? 

373
00:23:30,200 --> 00:23:33,000
What time you going to bed. 
What time do you wake up? 

374
00:23:33,000 --> 00:23:35,000
What's, what time did you have 
your last meal? 

375
00:23:35,400 --> 00:23:39,400
So so, I want people to make, I 
want people to measure their 

376
00:23:39,400 --> 00:23:45,600
sleep better than I do. 
The food values of what it is 

377
00:23:45,600 --> 00:23:46,800
that they're consuming. 
Zooming. 

378
00:23:47,000 --> 00:23:51,400
So if your sleep is off you and 
I both know that the errors that

379
00:23:51,400 --> 00:23:54,300
somebody's going to make when it
comes to, what you're eating is 

380
00:23:54,300 --> 00:23:58,000
going to be massive. 
So somebody's going to bed late 

381
00:23:58,300 --> 00:24:03,100
and and eating late and they're 
metabolizing food during the 

382
00:24:03,100 --> 00:24:04,400
night. 
You and I know that this is 

383
00:24:04,400 --> 00:24:07,900
going to screw with their 
insolence going to mess with 

384
00:24:07,900 --> 00:24:10,800
their state of being when they 
wake up, right? 

385
00:24:10,800 --> 00:24:13,400
You want to have a clear mind 
when you wake up you don't want 

386
00:24:13,400 --> 00:24:16,300
to be coming off of if you sept 
8 hours. 

387
00:24:16,400 --> 00:24:19,600
Two or three of those hours, you
would metabolizing and breaking 

388
00:24:19,600 --> 00:24:22,600
down food and distributing 
sugar, all over the place and 

389
00:24:22,900 --> 00:24:26,000
fat. 
And and, and so, I think it's 

390
00:24:26,000 --> 00:24:28,800
important when I'm working with 
anybody and so far, it's 

391
00:24:28,800 --> 00:24:32,400
teaching them how to eat how to 
sleep, right? 

392
00:24:32,400 --> 00:24:35,800
So that the amount of sleep, did
you get in here, in the quality 

393
00:24:35,800 --> 00:24:40,400
of the sleep that you get is 
going to have an impact on the 

394
00:24:40,400 --> 00:24:42,200
choices that you're making with 
your diet? 

395
00:24:42,200 --> 00:24:45,400
You know, with the choices you 
make, when you wake up, should 

396
00:24:45,400 --> 00:24:48,700
you eat when you wake up? 
Cup, you know, is it better that

397
00:24:48,800 --> 00:24:52,000
you eat a little bit later. 
So a lot of this will be 

398
00:24:52,000 --> 00:24:57,400
determined as I'm getting people
into their cycles that they're 

399
00:24:57,400 --> 00:25:00,100
gone. 
Oh, I see that's why I would 

400
00:25:00,100 --> 00:25:05,400
wake up, feeling exhausted, but 
that's why at night time, I got 

401
00:25:05,400 --> 00:25:08,400
to, I got to eat something to 
just because they're making 

402
00:25:08,700 --> 00:25:11,000
errors in terms of how they 
getting through their day. 

403
00:25:11,700 --> 00:25:15,200
And again, if there's a lot of 
starch carbohydrate consumption 

404
00:25:15,200 --> 00:25:19,000
or alcohol, Ian and then we're 
going to have problems and so 

405
00:25:19,000 --> 00:25:22,600
far as the body being able to 
stabilize itself and 

406
00:25:22,600 --> 00:25:25,300
instinctually make make proper 
choices. 

407
00:25:26,000 --> 00:25:29,100
If alcohol is not part of the 
equation and you just looking to

408
00:25:29,200 --> 00:25:33,400
real food diet, as far as meal 
timing goes, is there a specific

409
00:25:33,400 --> 00:25:34,300
recommendation? 
You have? 

410
00:25:34,300 --> 00:25:38,300
As far as wind, how much time 
should be between someone's last

411
00:25:38,300 --> 00:25:44,800
meal, the time they go to sleep.
This is going to be a bit 

412
00:25:44,800 --> 00:25:48,600
extreme, but but then again, I'm
it's what may be on your mind. 

413
00:25:48,600 --> 00:25:51,600
And certainly in my mind, I am 
going to give myself at least 

414
00:25:51,600 --> 00:25:52,900
three hours. 
Yeah. 

415
00:25:52,900 --> 00:25:56,500
So maybe even a little bit 
longer, but at least three 

416
00:25:56,500 --> 00:25:58,000
hours, wouldn't you think? 
Yeah. 

417
00:25:58,000 --> 00:26:01,400
I feel like it kind of depends 
on what to eat to if I have a 

418
00:26:01,400 --> 00:26:04,100
high bowls of protein before I 
go to bed, I don't sleep nearly,

419
00:26:04,100 --> 00:26:06,700
as well as if I have a high 
bowls of fat before I go to bed 

420
00:26:06,700 --> 00:26:07,700
calories. 
Equated. 

421
00:26:08,500 --> 00:26:10,700
Okay, good. 
So so give me an example. 

422
00:26:10,700 --> 00:26:15,300
I'm curious so weird lately. 
My last meal has been like a, 

423
00:26:15,300 --> 00:26:20,100
like a full fat yogurt with some
type of oil or heavy cream in 

424
00:26:20,100 --> 00:26:23,700
there. 
And so, so more calories in 

425
00:26:23,700 --> 00:26:27,400
terms of dietary fat, than 
protein, that has been pretty 

426
00:26:27,400 --> 00:26:28,900
good because I've digest that 
fairly well. 

427
00:26:28,900 --> 00:26:31,300
I don't have any issues with 
that, throughout the night. 

428
00:26:31,300 --> 00:26:34,200
I try to have that a few hours 
before I go to sleep. 

429
00:26:34,200 --> 00:26:37,200
But if I was to have something 
like, you know, chicken breasts 

430
00:26:37,200 --> 00:26:40,200
before going to sleep, Without a
dietary fat to slow that, I 

431
00:26:40,200 --> 00:26:43,000
gestured of that protein that I 
would not sleep nearly as well. 

432
00:26:43,700 --> 00:26:47,100
Incredible actually, this is 
interesting setup, talking about

433
00:26:47,100 --> 00:26:49,500
late-night eating or sleeping or
what you're going to eat. 

434
00:26:49,500 --> 00:26:53,800
If you're going to eat late, I'm
just going to reference re half 

435
00:26:53,800 --> 00:26:57,900
meckler. 
Again, he wrote a book called 

436
00:26:57,900 --> 00:27:00,900
The Warrior Diet. 
At this may go go back almost 20

437
00:27:00,900 --> 00:27:05,400
years but there's so much 
relevance in that his 

438
00:27:05,700 --> 00:27:10,900
recommendation or some Is would 
be, don't eat most of the day, 

439
00:27:10,900 --> 00:27:13,600
you know, under feet all day. 
And then just have a huge meal 

440
00:27:13,600 --> 00:27:15,800
at night time. 
Some people that seems to work 

441
00:27:15,800 --> 00:27:21,300
unbelievably well, I don't know 
how, you know, I do great with 

442
00:27:21,300 --> 00:27:27,800
my, my biggest meal later in the
day, but but at least three to 

443
00:27:27,800 --> 00:27:31,800
five hours out from when I'm 
going to go to go to. 

444
00:27:31,800 --> 00:27:36,100
Excuse me, going to go. 
Go to bed, very light eater in 

445
00:27:36,100 --> 00:27:38,700
the morning, very light eater in
the afternoon and And I think 

446
00:27:38,700 --> 00:27:44,600
for many people again, unless 
you're on a bulking up program, 

447
00:27:44,800 --> 00:27:46,600
eating lighter. 
During the day, allows your 

448
00:27:46,600 --> 00:27:50,000
brain to be much clearer. 
Totally kind of their supplement

449
00:27:50,000 --> 00:27:51,700
that. 
Yeah, and there are supplements 

450
00:27:51,700 --> 00:27:55,800
that I think can drive your 
performance better during the 

451
00:27:55,800 --> 00:28:00,700
day, if you're eating much 
lighter up until your last meal 

452
00:28:01,000 --> 00:28:04,400
and again, keeping keeping your 
distance from when you're going 

453
00:28:04,400 --> 00:28:07,600
to go to bed, totally agree. 
What this may be a little bit of

454
00:28:07,600 --> 00:28:09,100
a tangent. 
Here's to get your take on. 

455
00:28:09,300 --> 00:28:12,700
What's your opinion of coffee? 
Are you, are you a pro coffee 

456
00:28:12,700 --> 00:28:14,500
consumption or do you try to 
avoid it? 

457
00:28:16,800 --> 00:28:21,100
It's an interesting question and
I'll tell you why, you know, 

458
00:28:21,100 --> 00:28:27,800
being Cube and I don't remember 
being a kid and not being a 

459
00:28:27,800 --> 00:28:31,200
coffee drinker. 
I think I started drinking 

460
00:28:31,200 --> 00:28:33,100
coffee when I was three years 
old. 

461
00:28:33,400 --> 00:28:38,900
And I just remember, recall my 
dad giving me coffee before I go

462
00:28:38,900 --> 00:28:43,200
to school, even in kindergarten 
and then growing up in America, 

463
00:28:43,600 --> 00:28:46,700
you know, you had bi I drink 
called a trigger to tell cup of 

464
00:28:46,700 --> 00:28:51,900
coffee at my parents in 
kindergarten and then Coca-Cola 

465
00:28:51,900 --> 00:28:56,800
7Up and school which is you know
jam-packed with caffeine even 

466
00:28:56,800 --> 00:28:59,600
cook junko call it night with 
your dinner. 

467
00:28:59,700 --> 00:29:03,600
So I was so caffeinated. 
I just can't even believe it 

468
00:29:03,700 --> 00:29:07,900
back in the 70s, I was probably 
consuming between four to six 

469
00:29:07,900 --> 00:29:10,000
cups of coffee a day, a lot of 
it. 

470
00:29:11,400 --> 00:29:16,800
Now when I got into nutritional 
Self-care and got very 

471
00:29:16,800 --> 00:29:20,800
interested in mindfulness 
practices. 

472
00:29:21,000 --> 00:29:23,300
I found that quality was 
interfering with that so I 

473
00:29:23,300 --> 00:29:27,200
stopped drinking coffee. 
Probably for about 15 years. 

474
00:29:27,300 --> 00:29:32,500
I think I stopped and 80 and you
know, here and there I'd have a 

475
00:29:32,500 --> 00:29:35,000
cup but it would be a one-off 
like every four or five months 

476
00:29:35,000 --> 00:29:37,200
have a cup of coffee and I 
couldn't stand how I felt. 

477
00:29:38,500 --> 00:29:41,900
I noticed that it would just 
bring back a lot of anxiety for 

478
00:29:41,900 --> 00:29:45,700
me now. 
That now I did enjoy some 

479
00:29:45,700 --> 00:29:47,800
caffeine. 
Once also where I would get my 

480
00:29:47,800 --> 00:29:51,400
caffeine will be primarily with 
tea especially matcha tea. 

481
00:29:52,500 --> 00:29:55,900
I was in Japan for several 
months goes back about 15 years 

482
00:29:55,900 --> 00:30:00,100
ago and T was everywhere. 
And and depending on the 

483
00:30:00,100 --> 00:30:03,500
temperature, which you would 
heat the tea would determine the

484
00:30:03,500 --> 00:30:08,200
volume of caffeine present or 
active as opposed to the amount 

485
00:30:08,200 --> 00:30:12,100
of the uni. 
So, in Japan, they be drinking 

486
00:30:12,100 --> 00:30:13,400
tea at night, I'd be drinking 
tea. 

487
00:30:13,500 --> 00:30:17,500
Tea with my house, but the 
temperature of the water would 

488
00:30:17,500 --> 00:30:20,100
determine whether or not the 
caffeine was active or the 

489
00:30:20,100 --> 00:30:25,200
theanine, which would allow you 
to be relaxed, calm or go to bed

490
00:30:25,200 --> 00:30:27,400
and the caffeine wouldn't affect
you at all. 

491
00:30:27,900 --> 00:30:33,700
So now, I probably have a cup of
coffee to three times a week. 

492
00:30:33,700 --> 00:30:36,600
I just enjoy it. 
The rest of the time. 

493
00:30:36,600 --> 00:30:40,300
I'll drink tea weekends at 
typically, try to lay off any 

494
00:30:40,300 --> 00:30:45,000
caffeinated beverages. 
If I begin to ramp What happens 

495
00:30:45,000 --> 00:30:48,400
is, how I'm aware that by about 
three or four. 

496
00:30:48,400 --> 00:30:53,600
I start crashing a little bit 
and that's more off of coffee 

497
00:30:53,800 --> 00:30:58,900
and and I don't get the same 
reaction with teal, though. 

498
00:30:58,900 --> 00:31:02,500
I got friends and clients that 
the reverse is true. 

499
00:31:02,600 --> 00:31:07,000
So I think coffee moderately and
I think taking a holiday from 

500
00:31:07,000 --> 00:31:09,700
coffee. 
Periodically works out for a lot

501
00:31:09,700 --> 00:31:15,200
of people and now you and I both
know, Their study available. 

502
00:31:15,200 --> 00:31:19,300
That seem to indicate that 
coffee consumed. 

503
00:31:19,500 --> 00:31:22,700
Carefully can have very 
beneficial effects in the human 

504
00:31:22,700 --> 00:31:25,400
body. 
Although again, I think it 

505
00:31:25,400 --> 00:31:27,700
depends on how you're affected 
mentally. 

506
00:31:27,900 --> 00:31:31,100
If you can drink coffee and your
fine, it doesn't affect your 

507
00:31:31,108 --> 00:31:33,400
moods. 
Then by all means. 

508
00:31:33,400 --> 00:31:38,500
Enjoy your cup of coffee, but I 
do think that periodically to 

509
00:31:38,500 --> 00:31:42,300
normalize certain states of 
Mind, certain brain waves, if 

510
00:31:42,300 --> 00:31:45,700
you want to meditate. 
If you want to be a more mindful

511
00:31:45,700 --> 00:31:49,700
people person, then I think 
being very careful with coffee 

512
00:31:50,200 --> 00:31:53,100
would make sense. 
Yeah, I totally agree with you. 

513
00:31:53,100 --> 00:31:56,400
I've been an avid coffee drinker
for as long as I can remember, 

514
00:31:56,400 --> 00:31:59,600
but I'm playing around with the 
idea of minimizing. 

515
00:31:59,600 --> 00:32:02,400
I don't have too much 
comfortably have two cups a day 

516
00:32:02,400 --> 00:32:05,500
first thing in the morning and 
for shortly after waking. 

517
00:32:05,800 --> 00:32:08,800
And that's pretty much my only 
caffeine consumption for the 

518
00:32:08,800 --> 00:32:10,400
day. 
I don't do pre workouts or 

519
00:32:10,400 --> 00:32:13,500
anything like that but I'm 
playing around with the idea of 

520
00:32:13,600 --> 00:32:18,100
Weaning off of coffee as well 
and just can't transitioning to 

521
00:32:18,100 --> 00:32:22,200
more tea because I like tea, and
sure there's even less caffeine 

522
00:32:22,200 --> 00:32:24,600
in most teas. 
And I don't want to ever feel 

523
00:32:24,600 --> 00:32:28,600
dependent upon any substance and
coffee can certainly hold a 

524
00:32:28,600 --> 00:32:30,100
tight grip on many people's 
lives. 

525
00:32:30,100 --> 00:32:32,700
I don't want to have that, you 
know, addictive tendency towards

526
00:32:32,700 --> 00:32:40,200
anything, very true when I quit.
I mean, this is again, the the 

527
00:32:40,200 --> 00:32:47,100
you know, 1979 1980, I just was 
wondering and remember what I 

528
00:32:47,100 --> 00:32:48,900
said to his drinking. 
A lot of coffee. 

529
00:32:48,900 --> 00:32:54,600
Drink it all day long. 
I it occurred to me that maybe 

530
00:32:54,600 --> 00:32:58,400
at the source of much of my 
anxiety was the fact that I 

531
00:32:58,408 --> 00:33:00,100
shrink as much, but it just 
occurred to me. 

532
00:33:00,400 --> 00:33:03,400
So there weren't any references 
back then. 

533
00:33:03,400 --> 00:33:06,500
You know, there was no internet 
or whatever, but I remember 

534
00:33:06,500 --> 00:33:11,500
reading a book entitled, Sugar 
Blues by William Duffy and Duffy

535
00:33:12,100 --> 00:33:13,500
back. 
Then was talking about, 

536
00:33:13,600 --> 00:33:17,800
obviously the Dead, the horrific
effects of consuming sugar on a 

537
00:33:17,800 --> 00:33:20,500
regular basis. 
And I thought, okay, well I'm 

538
00:33:20,500 --> 00:33:24,700
drinking several cups of coffee 
day, all them with a lot of 

539
00:33:24,700 --> 00:33:27,200
sugar, what would happen if I 
stop. 

540
00:33:27,500 --> 00:33:32,300
And so I stopped from one day to
the other and you know that that

541
00:33:32,300 --> 00:33:36,700
you should we know up and I got 
a massive headache after the 

542
00:33:36,700 --> 00:33:39,800
second day. 
I think I did a four or five. 

543
00:33:40,100 --> 00:33:43,200
I almost got fired from my job. 
I couldn't focus. 

544
00:33:43,200 --> 00:33:45,700
It couldn't concentrate. 
I was like bouncing off of walls

545
00:33:45,700 --> 00:33:48,500
like that. 
What's wrong with that? 

546
00:33:48,900 --> 00:33:53,100
Now, you got to remember, I had 
a not drank coffee for almost 30

547
00:33:53,100 --> 00:33:57,300
years on a daily basis. 
So I didn't drink any and and I 

548
00:33:57,300 --> 00:34:00,000
just kind of powered through it 
as exhausted. 

549
00:34:00,000 --> 00:34:05,600
Irritable, headachy and about 
two weeks later, this is just 

550
00:34:05,600 --> 00:34:07,700
how tapering off. 
I just went cold turkey. 

551
00:34:07,900 --> 00:34:12,000
Two weeks later. 
I felt so clear-headed, and, and

552
00:34:12,000 --> 00:34:14,600
so present. 
And, and I thought to myself, 

553
00:34:14,800 --> 00:34:17,600
what is this? 
And, and I actually went running

554
00:34:17,600 --> 00:34:20,300
that day. 
Remember this, the dear friend 

555
00:34:20,300 --> 00:34:23,100
of mine was one of the best 
friends I ever had and an 

556
00:34:23,100 --> 00:34:26,000
emotionally, the effects of 
being loved. 

557
00:34:26,000 --> 00:34:30,800
So much caffeine and reducing 
being in high beta brainwaves 

558
00:34:30,800 --> 00:34:34,100
High gamma. 
You know what you're anxious and

559
00:34:34,100 --> 00:34:36,900
irritable and snappy all of that
just disappear. 

560
00:34:37,300 --> 00:34:45,500
So, So so yeah so now again it's
winter here there's nothing more

561
00:34:46,500 --> 00:34:53,300
enticing than a nice cup of 
coffee but same Theory. 

562
00:34:53,300 --> 00:34:56,100
They are very cautious. 
I have probably half of what 

563
00:34:56,100 --> 00:34:58,700
most people have. 
I mix it up with a little bit of

564
00:34:58,700 --> 00:35:02,000
monk fruit and almond milk and 
you know kind of pretend that 

565
00:35:02,000 --> 00:35:04,000
it's a real cup of coffee and 
enjoy my morning. 

566
00:35:04,300 --> 00:35:07,400
Yeah and I feel like like I 
don't notice any increased 

567
00:35:07,400 --> 00:35:09,200
things. 
Xiety from it and maybe it's 

568
00:35:09,200 --> 00:35:10,400
because I haven't had it without
it. 

569
00:35:10,400 --> 00:35:11,900
So maybe I would notice that 
difference. 

570
00:35:11,900 --> 00:35:16,300
Once I wean off of it, but for 
me, I think there's the overall 

571
00:35:16,600 --> 00:35:19,900
increase in acidity from the 
coffee itself isn't really doing

572
00:35:19,900 --> 00:35:24,000
any favors. 
Yeah, and for many people 

573
00:35:24,500 --> 00:35:27,400
drinking coffee, especially on 
an empty stomach and trigger a 

574
00:35:27,408 --> 00:35:30,900
lot of acidity digestive 
problems. 

575
00:35:31,100 --> 00:35:36,300
But even on current Gene testing
from many of the companies that 

576
00:35:36,300 --> 00:35:38,200
you, and I know that that are 
out there. 

577
00:35:39,500 --> 00:35:42,800
You can actually test for 
whether or not you're 

578
00:35:42,800 --> 00:35:46,900
genetically inclined to not only
like coffee, but to thrive with 

579
00:35:46,900 --> 00:35:50,300
coffee or caffeine. 
Yeah, so they're Gene sequences.

580
00:35:50,300 --> 00:35:53,600
That would Point towards Whether
you're a good coffee metabolizer

581
00:35:53,600 --> 00:35:57,900
caffeine metabolizer or not, and
if your Gene sequences tend to 

582
00:35:57,900 --> 00:36:01,700
indicate that you're prone to 
anxiety, the period, the 

583
00:36:01,700 --> 00:36:04,400
likelihood is that you're going 
to have the gene sequences that 

584
00:36:04,400 --> 00:36:08,000
would indicate your low caffeine
metabolizer makes total sense. 

585
00:36:08,400 --> 00:36:10,900
Another kind of switch gears and
talk a little bit about sharing 

586
00:36:10,900 --> 00:36:12,800
your books. 
You've written five books down 

587
00:36:12,800 --> 00:36:15,000
total correct? 
That's correct. 

588
00:36:15,000 --> 00:36:17,900
Yes, can you kind of give us a 
rundown of those? 

589
00:36:17,900 --> 00:36:20,300
And I guess leading up to your 
most latest book here. 

590
00:36:21,200 --> 00:36:23,100
Thank you, Robert. 
Yeah, well you and I were 

591
00:36:23,100 --> 00:36:28,700
talking about before the show 
about my earliest book I started

592
00:36:28,700 --> 00:36:33,300
writing in the 90s and I came 
out with my birth first book was

593
00:36:33,300 --> 00:36:37,700
called the balance on 
harpercollins and that did 

594
00:36:37,700 --> 00:36:39,700
remarkably. 
Well, it's really the beginning 

595
00:36:39,900 --> 00:36:42,900
of this part of my career, 
haven't been an author and it 

596
00:36:43,200 --> 00:36:47,000
kind of Spun me out into the 
world from that. 

597
00:36:47,000 --> 00:36:51,300
I wrote two books on on age 
reversal, one was called Healthy

598
00:36:51,300 --> 00:36:54,400
high tech body which is one of 
the earliest books on age 

599
00:36:54,400 --> 00:36:57,100
reversal. 
And then the follow-up to that 

600
00:36:57,100 --> 00:37:03,000
was look and feel fabulous, 
forever, redesigning 50, which 

601
00:37:03,000 --> 00:37:08,600
is my book targeting women and 
had actually reverse a lot of 

602
00:37:08,600 --> 00:37:12,000
the premature aging or wrinkling
that happens without having to 

603
00:37:12,000 --> 00:37:15,900
get a facelift, for instance. 
So, I use a lot of the diet 

604
00:37:15,900 --> 00:37:20,200
material because maybe cosmetic 
material that now is pretty 

605
00:37:20,200 --> 00:37:24,600
mainstream And I wrote a book on
children's health and then from 

606
00:37:24,600 --> 00:37:29,100
there, I kind of laid back. 
I didn't write anything for for 

607
00:37:29,100 --> 00:37:34,300
quite a while up, until last 
year, my book is on the subject 

608
00:37:34,300 --> 00:37:37,700
matter of surviving covid and 
it's entitled after covid. 

609
00:37:37,700 --> 00:37:44,300
So two years ago at this time, I
picked up from somebody that I 

610
00:37:44,300 --> 00:37:45,900
didn't know all that. 
Well, traveled here from 

611
00:37:45,900 --> 00:37:51,400
England, this is before testing 
was required before you Flew 

612
00:37:51,400 --> 00:37:55,100
before the vaccines were 
available and the gentleman 

613
00:37:55,200 --> 00:37:59,200
bought over. 
What you and I now know the 

614
00:37:59,200 --> 00:38:03,500
population knows was was a 
strain of covid called Delta, 

615
00:38:03,500 --> 00:38:08,400
Delta plus which was out of 
control in Europe in England at 

616
00:38:08,400 --> 00:38:13,500
that time and I got it. 
I was in a very poor 

617
00:38:13,500 --> 00:38:17,200
immunological State at the time.
I just got in sport surgery on 

618
00:38:17,200 --> 00:38:19,900
my neck. 
Again, from all the years of 

619
00:38:19,900 --> 00:38:24,600
running. 
So getting slime with covid, 

620
00:38:24,600 --> 00:38:28,400
almost took me down. 
I develop very severe. 

621
00:38:28,400 --> 00:38:31,500
Very Advanced covid, pneumonia 
and I wound up in the hospital 

622
00:38:31,500 --> 00:38:36,100
for about three weeks. 
So, so when I got out, I went 

623
00:38:36,100 --> 00:38:40,000
from being an extremely fit 
individual, that could do. 150 

624
00:38:40,000 --> 00:38:47,100
push-ups in the morning. 
Go for a run, get after it at 

625
00:38:47,100 --> 00:38:50,700
any point. 
Hit Equinox three times a week 

626
00:38:50,900 --> 00:38:54,900
and to somebody that could 
hardly catch his breath. 

627
00:38:55,300 --> 00:38:57,600
Walking from my bed to my 
bathroom. 

628
00:38:58,000 --> 00:39:02,500
So, I had to kind of rebuild my 
whole life afterwards. 

629
00:39:03,100 --> 00:39:07,100
The the, in the effect of covid,
Ami was beyond devastating. 

630
00:39:07,100 --> 00:39:12,800
And the book itself after covid,
tells both my story of what 

631
00:39:12,800 --> 00:39:15,500
occurred to me. 
And then the second part is the 

632
00:39:15,500 --> 00:39:19,700
workbook, I targeted About 
everything. 

633
00:39:19,700 --> 00:39:23,500
And I'm sure you're very 
familiar with from heike do, 

634
00:39:23,900 --> 00:39:26,900
which is what I went on. 
I mean, I needed to get my 

635
00:39:26,900 --> 00:39:29,400
weight back, I lost 45 pounds of
muscle. 

636
00:39:29,800 --> 00:39:33,200
So when I got home, I just 
looked as. 

637
00:39:33,200 --> 00:39:39,300
So I been through a famine and I
structured, my diet with a high 

638
00:39:39,300 --> 00:39:41,500
amount of fat. 
I'm about to me, literally 

639
00:39:41,500 --> 00:39:48,100
breakfast would be a steak piece
of salmon with roasted 

640
00:39:48,100 --> 00:39:51,300
vegetables. 
Bowls a yam with butter on. 

641
00:39:51,300 --> 00:39:57,300
It lunch would be half a chicken
with some roasted vegetables. 

642
00:39:57,300 --> 00:40:03,500
And dinner would be roasted fish
lamb chops with roasted 

643
00:40:03,500 --> 00:40:07,300
vegetables in the side and maybe
a yogurt smoothie. 

644
00:40:07,500 --> 00:40:11,400
So that's how I got my muscle 
back and and I wrote also about 

645
00:40:11,400 --> 00:40:15,300
peptides which, you know, are 
now. 

646
00:40:15,800 --> 00:40:18,200
Ubiquitous but I want it, I want
it. 

647
00:40:18,600 --> 00:40:22,500
To write about peptides in a way
that people understood how they 

648
00:40:22,500 --> 00:40:26,900
can be used safely and should be
used safely to gain muscle mass.

649
00:40:26,900 --> 00:40:29,200
Reverse aging, make your hair 
grow back. 

650
00:40:30,400 --> 00:40:36,400
My libido was completely blown. 
I just couldn't understand going

651
00:40:36,400 --> 00:40:39,700
from somebody who had such a 
high interest to somebody that 

652
00:40:39,700 --> 00:40:42,500
had none. 
So how do you recover back? 

653
00:40:42,500 --> 00:40:46,200
Your sexual desire. 
How do you get your looks back? 

654
00:40:46,200 --> 00:40:48,100
How do you get your muscle mass 
back? 

655
00:40:48,500 --> 00:40:52,500
And the book itself have to 
cover, pretty much covers that 

656
00:40:52,600 --> 00:40:56,400
information so that anybody 
that's interested in. 

657
00:40:56,600 --> 00:40:59,800
How do you get over long covert 
or postcodes entomologist with 

658
00:40:59,800 --> 00:41:02,900
the book is a terrific addition 
to your library. 

659
00:41:03,100 --> 00:41:05,500
What a long covid thing is 
interesting and I had Victoria 

660
00:41:05,500 --> 00:41:08,900
feel in the podcast a while back
and she is like crazy, 

661
00:41:08,900 --> 00:41:11,300
incredibly fit and healthy. 
She's been doing everything you 

662
00:41:11,300 --> 00:41:14,700
know as as we know to do with 
regards to nutrition and then 

663
00:41:14,700 --> 00:41:18,100
she got here and it just totally
wiped her out as well. 

664
00:41:18,600 --> 00:41:21,800
It's so strange because like, I 
got a strain and I got it, I 

665
00:41:21,800 --> 00:41:24,100
don't know. 
Six months or so, and it didn't 

666
00:41:24,100 --> 00:41:27,700
really faze me much at all. 
I guess I got a lighter strain, 

667
00:41:27,700 --> 00:41:31,100
but for the people that got some
of the original strains and had 

668
00:41:31,100 --> 00:41:34,400
long covid symptoms. 
I mean, I'm lucky, I did not 

669
00:41:34,408 --> 00:41:36,500
have what you had, so I got to 
say, yes. 

670
00:41:36,800 --> 00:41:40,400
Yeah, I would agree, and, and it
was my bad luck. 

671
00:41:40,400 --> 00:41:45,500
There's also a genetic. 
Predisposition, we now know that

672
00:41:45,500 --> 00:41:50,700
some people have a superpower 
Power where they can withstand 

673
00:41:50,900 --> 00:41:54,800
the ferocity of all the stars, 
viruses, including covid, 

674
00:41:54,800 --> 00:41:59,200
especially covid. 
It looks like through time and 

675
00:41:59,200 --> 00:42:05,000
evolution many people that have 
survived pandemics going back, 

676
00:42:05,000 --> 00:42:08,900
thousands and thousands of years
have passed on their Gene 

677
00:42:08,900 --> 00:42:11,600
sequences. 
So that in the modern world, 

678
00:42:11,600 --> 00:42:13,700
same thing. 
If you were to do a good 

679
00:42:13,700 --> 00:42:17,600
comprehensive Gene test, you 
can, you can see if you got the 

680
00:42:17,600 --> 00:42:20,700
superpowers. 
Lassiter withstand covid. 

681
00:42:20,700 --> 00:42:26,600
And there are people that were 
exposed as terrible as I was, 

682
00:42:26,600 --> 00:42:30,000
that never got sick at all. 
Certainly when the stranger 

683
00:42:30,000 --> 00:42:33,700
around brutally and somebody 
like, you may likely have those 

684
00:42:33,700 --> 00:42:38,900
particular Gene sequences, that 
will give you greater capacity 

685
00:42:38,900 --> 00:42:41,900
to withstand exposure, to covid,
right in. 

686
00:42:41,900 --> 00:42:45,900
And even if it were a heavy, you
know, brutal straight. 

687
00:42:45,900 --> 00:42:48,100
Like what I got, it probably 
wouldn't affect you. 

688
00:42:48,100 --> 00:42:51,800
So, Badly and I've known people 
like that that got sick at about

689
00:42:51,800 --> 00:42:55,900
the same time that I did and it 
wasn't all that big a problem. 

690
00:42:57,300 --> 00:43:01,600
What did you do as far as like 
training, like you can get your 

691
00:43:01,600 --> 00:43:04,300
nutrition dialed in to kind of 
preserve the muscle tissue 

692
00:43:04,300 --> 00:43:06,200
you've got. 
But if you're having a hard time

693
00:43:06,500 --> 00:43:08,900
maintaining any type of 
cardiovascular fitness like how 

694
00:43:08,900 --> 00:43:10,900
do you start scaling that back 
up? 

695
00:43:10,900 --> 00:43:15,200
When you're going through it I 
got I have a dear friend who's 

696
00:43:15,200 --> 00:43:20,300
very well-known football player 
and He turned me on to different

697
00:43:20,300 --> 00:43:23,300
breathing devices. 
One of them is the arrow fit and

698
00:43:23,300 --> 00:43:28,500
of, you know, which one it is. 
But I, when I got home, I needed

699
00:43:28,500 --> 00:43:35,200
to be on an oxygen compressor, 
that would give me a tremendous 

700
00:43:35,200 --> 00:43:40,500
amount of auxiliary oxygen about
6 liters extra per minute. 

701
00:43:41,500 --> 00:43:47,600
So if this is being attached to 
an oxygen compressor, 24 hours a

702
00:43:47,600 --> 00:43:51,800
day for the Two months after I 
got out of the hospital and that

703
00:43:51,800 --> 00:43:54,800
meant that if I wanted to go to 
the bat, I mean I was literally 

704
00:43:54,800 --> 00:43:57,700
crawling to the bathroom and 
then crawling back. 

705
00:43:57,700 --> 00:44:01,500
I had just add no lung capacity,
nocardia capacity at all. 

706
00:44:01,800 --> 00:44:08,500
So I with this with this 
breathing device Arrow fit, and 

707
00:44:08,500 --> 00:44:12,700
it's available on Amazon, you 
can train yourself. 

708
00:44:13,100 --> 00:44:17,700
But by forcing yourself with the
device, the device will withhold

709
00:44:18,500 --> 00:44:25,500
And for kids, I'm C, so it makes
you go hyper and as so you're 

710
00:44:25,500 --> 00:44:29,200
going up in altitude, so to 
sitting on your couch you can 

711
00:44:29,200 --> 00:44:32,200
adjust it. 
So it mimics being up in Aspen, 

712
00:44:32,200 --> 00:44:36,900
for instance, you could, you can
make the device, mimic being up 

713
00:44:36,900 --> 00:44:42,200
a base camp, in in Everest. 
So, it would literally, I would 

714
00:44:42,200 --> 00:44:45,500
literally start by forcing 
myself to breathe. 

715
00:44:45,500 --> 00:44:47,700
So, I were high altitude for one
minute a day. 

716
00:44:48,400 --> 00:44:50,200
That eventually got to a minute 
and a half. 

717
00:44:50,200 --> 00:44:53,100
That eventually got 23 minutes 
that eventually got to ten 

718
00:44:53,100 --> 00:44:57,500
minutes and now I can I can 
between Arrow fit. 

719
00:44:57,700 --> 00:45:02,300
My hiking I could run up 20 
flights of stairs now whereas I 

720
00:45:02,300 --> 00:45:06,500
couldn't walk you know 20 feet 
when I got out of the hospital. 

721
00:45:06,800 --> 00:45:12,000
But but I was very, very driven 
to repair my cardio capacity and

722
00:45:12,000 --> 00:45:15,100
I think using devices like The 
Arrow fit, I think there's no 

723
00:45:15,100 --> 00:45:18,200
one called breather. 
There's another one that I keep 

724
00:45:18,200 --> 00:45:20,300
in my Pocket called breathe, 
right? 

725
00:45:20,700 --> 00:45:23,400
And I can adjust it so that if 
I'm walking around, if I'm just 

726
00:45:23,400 --> 00:45:26,400
walking, I'll put it in my 
mouth. 

727
00:45:26,500 --> 00:45:29,700
May look a little ridiculous, 
but but it's forced me to 

728
00:45:29,700 --> 00:45:34,100
breathe harder. 
And and so I'm training myself 

729
00:45:34,100 --> 00:45:39,600
every day to breathe in ways 
that mimic when I used to be 

730
00:45:39,600 --> 00:45:45,100
able to run and race. 
And and I also practice a 

731
00:45:45,100 --> 00:45:48,300
certain certain breathing 
exercises every day. 

732
00:45:48,400 --> 00:45:54,500
A independent of whether I'm 
using something like a device 

733
00:45:54,500 --> 00:45:58,600
that's going to mimic being at 
high altitude, there are other 

734
00:45:58,600 --> 00:46:02,500
high-altitude devices that are 
used to, which would be called 

735
00:46:02,500 --> 00:46:08,100
intimate and hypoxic training. 
So that means that not unlike 

736
00:46:08,100 --> 00:46:11,600
intermittent fasting. 
Their devices that I have, I 

737
00:46:11,600 --> 00:46:16,200
have one here, koala seldom in, 
in my office, in my home that 

738
00:46:16,200 --> 00:46:20,400
you put on as a mass and And it 
will move you through different 

739
00:46:20,400 --> 00:46:24,200
stages of low oxygen High 
oxygen, low, oxygen, High 

740
00:46:24,200 --> 00:46:27,600
oxygen. 
And it gives your your lungs. 

741
00:46:27,800 --> 00:46:29,600
The ability to expand 
dramatically. 

742
00:46:29,600 --> 00:46:32,500
You got to work hard and it also
builds up tremendous, 

743
00:46:32,500 --> 00:46:36,700
cardiovascular capacity. 
So I think for anybody that's 

744
00:46:36,700 --> 00:46:42,200
looking to get fit and certainly
if you're coming you're in long 

745
00:46:42,200 --> 00:46:46,100
covid and you just out of are 
walking from your bed to the 

746
00:46:46,100 --> 00:46:48,100
bathroom. 
Or is this exhausted? 

747
00:46:48,100 --> 00:46:52,000
All the The time depending on 
your level of discipline. 

748
00:46:53,900 --> 00:46:57,900
Most of my discipline, Robert, I
got from the all the years that 

749
00:46:57,900 --> 00:46:59,800
I train. 
I mean, I had no desire to do 

750
00:46:59,800 --> 00:47:02,600
anything, once I was sick. 
And certainly when I got home 

751
00:47:02,600 --> 00:47:06,600
after being sick, but I would 
think James Clear, his book 

752
00:47:06,600 --> 00:47:11,700
Atomic habits, had a massive 
impact on my thinking and 

753
00:47:12,800 --> 00:47:16,500
reading his book, quote unquote,
in the hospital inaudible 

754
00:47:17,200 --> 00:47:19,000
listening to it. 
And then Getting home and 

755
00:47:19,000 --> 00:47:22,600
knowing that just doing one 
percent better every day to the 

756
00:47:22,600 --> 00:47:24,300
day before is what got me 
through. 

757
00:47:24,900 --> 00:47:29,300
So if I needed to crawl 20 feet 
to the bathroom could I could I 

758
00:47:29,308 --> 00:47:33,100
could crawl 15 feet the next day
and walk live and until finally.

759
00:47:33,100 --> 00:47:35,900
I was able to walk there and 
back completely, I love it. 

760
00:47:35,900 --> 00:47:38,000
I love it. 
Do you feel like you're 100% 

761
00:47:38,000 --> 00:47:41,900
banked where you were pre 
sickness now, I experiment about

762
00:47:41,900 --> 00:47:50,600
95, you know, the third I do 
have that little Marge and that 

763
00:47:50,600 --> 00:47:53,300
I play with that, I think. 
Oh, yeah, yeah, feeling 

764
00:47:53,300 --> 00:47:58,500
terrific. 
When I, but yeah, I'm reminded 

765
00:47:58,500 --> 00:48:03,700
that if I break out of my 
practices, my habits, my 

766
00:48:03,700 --> 00:48:05,800
routines, I can still hurt 
myself. 

767
00:48:05,800 --> 00:48:10,400
So I rarely mess around with the
time that I go to bed, the time 

768
00:48:10,400 --> 00:48:12,700
that I get. 
Get up what my morning routines 

769
00:48:12,700 --> 00:48:16,600
are my eating protocols. 
And and I would say that so long

770
00:48:16,600 --> 00:48:20,900
as I stay within the discipline 
that I think people need to 

771
00:48:20,900 --> 00:48:25,400
actually recover fully from 
long-haul covid, people, suffer 

772
00:48:25,400 --> 00:48:29,100
you and I know this is the 
estimate is 15 to 20 million 

773
00:48:29,100 --> 00:48:32,800
Americans are suffering from 
Long Haul or some post covid, 

774
00:48:32,800 --> 00:48:36,400
symptomatology unfortunately. 
Well, I certainly hope that that

775
00:48:36,400 --> 00:48:39,900
whole pandemic created some 
sense of urgency. 

776
00:48:40,700 --> 00:48:44,300
Of people to realize the 
significance of proper daily 

777
00:48:44,300 --> 00:48:47,300
habits proper Health, proper 
Focus, towards nutrition and 

778
00:48:47,300 --> 00:48:50,400
exalt, exercise routine. 
Because I feel like if that were

779
00:48:50,400 --> 00:48:52,300
the case, I would be 
significantly fewer. 

780
00:48:52,300 --> 00:48:54,900
People played with lot of the 
illness that they have been 

781
00:48:54,900 --> 00:48:58,400
faced with. 
So hopefully that was a 

782
00:48:58,408 --> 00:49:00,200
motivating factor in and of 
itself. 

783
00:49:00,800 --> 00:49:06,100
Now, very much so, and and and I
don't know how much help you 

784
00:49:06,100 --> 00:49:10,200
have generally for the American 
population in terms of its 

785
00:49:10,200 --> 00:49:12,400
overall. 
Health you and I know that 

786
00:49:12,400 --> 00:49:15,700
obesity is an epidemic. 
Type 2. 

787
00:49:15,700 --> 00:49:23,100
Diabetes is epidemic cancer with
all the amount of money funding 

788
00:49:23,100 --> 00:49:26,000
war on cancer. 
It's been going on as in really 

789
00:49:26,000 --> 00:49:29,500
changed all that much in any 
number of cancers that are still

790
00:49:29,500 --> 00:49:36,600
plaguing, the American 
population mental illness, the 

791
00:49:36,600 --> 00:49:40,100
instability that people are 
suffering from now, when it 

792
00:49:40,100 --> 00:49:46,300
comes to You unstable moods and 
and the fact that we're looking 

793
00:49:46,300 --> 00:49:50,300
at the first generation of 
Americans that are going to live

794
00:49:50,600 --> 00:49:53,300
shorter lives. 
You know, was it a consequence 

795
00:49:53,300 --> 00:49:57,200
of the pandemic and the 
suffering involved over the last

796
00:49:57,200 --> 00:50:01,000
several years? 
The lifespan of Americans is for

797
00:50:01,000 --> 00:50:05,600
the first time since these 
Trends have been recorded by 

798
00:50:05,600 --> 00:50:10,300
shortening so the average 
American life span for a male is

799
00:50:10,300 --> 00:50:13,100
7 39 years of age. 
And of course, you're in are 

800
00:50:13,100 --> 00:50:16,100
going to break that. 
I don't believe it at all for me

801
00:50:16,400 --> 00:50:17,900
and I suspect you don't. 
Yeah. 

802
00:50:18,500 --> 00:50:21,000
But but it's it has a 
population. 

803
00:50:21,000 --> 00:50:24,800
It's dropping. 
I think it's down to 77 now and 

804
00:50:24,800 --> 00:50:28,000
and that's scary. 
That speaks a lot about all the 

805
00:50:28,000 --> 00:50:31,900
conditions under which people 
live that that's costing them. 

806
00:50:31,900 --> 00:50:34,800
Not only how long they're going 
to live, but how well do you 

807
00:50:34,800 --> 00:50:37,700
live? 
Yeah, it's a sad reality, and 

808
00:50:37,700 --> 00:50:42,500
it's strange because the 
knowledge Of nutrition and 

809
00:50:42,500 --> 00:50:45,300
Longevity and exercise science 
and what we've been able to 

810
00:50:45,300 --> 00:50:48,400
accomplish from a technological 
standpoint with you know, 

811
00:50:48,400 --> 00:50:54,200
Medical in the medical realm. 
Like that's only improved but 

812
00:50:54,200 --> 00:50:58,700
it's like as a whole people's. 
I don't know as the masses, it 

813
00:50:58,700 --> 00:51:01,600
seems like the trend is going 
downhill which is not good to 

814
00:51:01,600 --> 00:51:08,200
see that it's very true. 
And and also at we can't forget 

815
00:51:08,200 --> 00:51:10,500
for a moment that that that we 
are. 

816
00:51:10,700 --> 00:51:12,700
Primates after. 
All right. 

817
00:51:12,700 --> 00:51:17,700
And we're a primate that's 
designed to survive and, and to 

818
00:51:17,700 --> 00:51:22,800
survive and ways. 
That means getting your hands on

819
00:51:22,800 --> 00:51:27,500
as much food as you can get, 
respect of of what it is. 

820
00:51:28,500 --> 00:51:31,800
Given the way that we evolved, 
which is in an environment where

821
00:51:31,800 --> 00:51:37,300
there was often for access to 
protein, poor access to Foods on

822
00:51:37,300 --> 00:51:43,000
a regular basis. 
We now You know, when we when we

823
00:51:43,000 --> 00:51:48,700
would get a good kill when food 
sources were plentiful, we would

824
00:51:48,700 --> 00:51:53,800
eat and and kind of harvest all 
that consumption in 

825
00:51:53,800 --> 00:51:56,400
anticipation, that there 
wouldn't be anything to hunt 

826
00:51:56,400 --> 00:51:59,300
killer gather tomorrow the day 
after. 

827
00:51:59,500 --> 00:52:03,500
So we are by design, build to 
Gorge. 

828
00:52:03,700 --> 00:52:06,000
Not unlike a wolf. 
Yeah I didn't. 

829
00:52:06,000 --> 00:52:09,100
And and to know that we're 
predatory just that way. 

830
00:52:09,400 --> 00:52:12,900
So when what you You have the 
kind of access to food. 

831
00:52:12,900 --> 00:52:19,500
Now, where food is ubiquitous 
the, the inflationary 

832
00:52:19,500 --> 00:52:23,500
environment that within 
notwithstanding and the cost of 

833
00:52:23,508 --> 00:52:26,200
boo people just can't stop 
eating. 

834
00:52:26,600 --> 00:52:30,500
And and that's his built into 
their nervous system and and 

835
00:52:30,500 --> 00:52:33,100
hardwired and baked into the 
biology. 

836
00:52:33,400 --> 00:52:36,900
So unless you've got the 
thinking, the restraint that you

837
00:52:36,908 --> 00:52:40,000
need to impose and then you just
blow your body's up. 

838
00:52:40,700 --> 00:52:44,600
And and and, and you, and I know
that you could, you can, you can

839
00:52:44,600 --> 00:52:51,400
still eat cheaply at a fast-food
destination and jam into 3,000 

840
00:52:51,400 --> 00:52:56,700
calories for under six dollars. 
You know, one meal and and so 

841
00:52:56,700 --> 00:52:59,700
people do blow their bodies up 
their hearts along with it, 

842
00:52:59,700 --> 00:53:03,100
their brains along with it, 
their immune systems, along with

843
00:53:03,100 --> 00:53:04,000
it. 
You're right. 

844
00:53:04,500 --> 00:53:07,500
Yeah, we definitely are not in 
this time of scarcity that we 

845
00:53:07,500 --> 00:53:10,400
once were. 
And I feel like in line of that 

846
00:53:11,000 --> 00:53:14,800
You have to enforce some, some 
self-discipline and basically 

847
00:53:14,800 --> 00:53:18,200
just create this self-imposed 
hardship in your life and have 

848
00:53:18,200 --> 00:53:21,500
some degree of sacrifice 
sacrifice over the abundance 

849
00:53:21,500 --> 00:53:24,700
that we now find ourselves in 
and that can be done through, 

850
00:53:24,800 --> 00:53:26,900
you know, sacrificing the 
quantity of food that you're 

851
00:53:26,908 --> 00:53:30,700
consuming or sacrificing, the 
ability that we have to Simply 

852
00:53:30,700 --> 00:53:34,300
sit down and, you know, be very 
lazy. 

853
00:53:34,300 --> 00:53:37,200
Like we have to fight that urge.
We have to fight that desire and

854
00:53:37,200 --> 00:53:40,000
just simply create, the 
self-imposed, hardships, that 

855
00:53:40,000 --> 00:53:44,400
life is not Too easy, because I 
feel like anything too, easy 

856
00:53:44,400 --> 00:53:47,900
ones up backfiring on us, and I 
think that's exactly what we're 

857
00:53:47,900 --> 00:53:51,100
seeing with regards to the 
overall obesity epidemic. 

858
00:53:52,000 --> 00:53:56,200
Very, very true. 
I, I remind people that 

859
00:53:56,200 --> 00:54:01,600
discipline is an ally that, that
should be your Shadow going 

860
00:54:01,600 --> 00:54:04,500
through life. 
And knowing that discipline is 

861
00:54:04,500 --> 00:54:08,500
something that you can rely on 
and fall on and, and understand 

862
00:54:08,500 --> 00:54:13,500
it for what it is. 
Not Something to rebel against, 

863
00:54:13,500 --> 00:54:15,100
you know, like I'm going to 
Rebel. 

864
00:54:15,600 --> 00:54:18,300
I'm going to eat whatever I want
it like really? 

865
00:54:19,400 --> 00:54:21,400
Yeah, like what are you talking 
about? 

866
00:54:21,700 --> 00:54:26,500
You know, that there's there's a
deep appreciation for discipline

867
00:54:26,500 --> 00:54:29,500
that I have. 
Now that I've had most of my 

868
00:54:29,500 --> 00:54:34,200
adult life certainly when it 
came to running and how I go 

869
00:54:34,200 --> 00:54:37,500
about taking care of myself. 
But it played an even bigger 

870
00:54:37,500 --> 00:54:42,300
role in my recovery and that 
Doesn't mean that I'm perfect 

871
00:54:42,300 --> 00:54:46,400
hardly at all, but I do know 
what my triggers are. 

872
00:54:46,600 --> 00:54:51,400
And when I'm going too far, how 
it is that I impose order over 

873
00:54:51,400 --> 00:54:57,400
chaos and real myself in and and
not let it get, you know, like, 

874
00:54:57,500 --> 00:54:59,000
literally catch myself in the 
other. 

875
00:54:59,000 --> 00:55:00,800
What do you, what do you, what 
are you doing to get? 

876
00:55:00,800 --> 00:55:03,900
You put that away. 
You don't need to eat that. 

877
00:55:04,300 --> 00:55:06,800
Yeah, you don't need to go 
there, you know, you don't, you 

878
00:55:06,800 --> 00:55:09,600
know, you're out with friends. 
And you already had a glass of 

879
00:55:09,600 --> 00:55:11,900
Rosé, a Why are you ordering a 
second one? 

880
00:55:13,000 --> 00:55:14,500
Oh, yeah. 
Let it go. 

881
00:55:14,900 --> 00:55:20,400
Oh, and, and understanding that 
discipline is is very much in 

882
00:55:20,400 --> 00:55:23,300
partnership, with mindfulness, 
just be mindful. 

883
00:55:23,300 --> 00:55:28,800
Bring bring your mind back when 
when you're about to lose it, 

884
00:55:29,500 --> 00:55:33,400
you know, and and rely on on 
your good thinking rather than 

885
00:55:33,400 --> 00:55:36,400
your bad impulses. 
Yeah, I completely agree. 

886
00:55:36,400 --> 00:55:40,200
And I feel like if you, I feel 
like associating yourself with 

887
00:55:40,200 --> 00:55:42,200
other people, people that are 
doing that very thing. 

888
00:55:42,200 --> 00:55:45,700
Reading other works, listen to 
audio books and just simply, 

889
00:55:45,700 --> 00:55:48,100
like I said, having that 
mindfulness aspect of it. 

890
00:55:48,107 --> 00:55:52,400
Like once, once you're able to 
look at life through this stoic 

891
00:55:52,400 --> 00:55:56,500
lens, so to speak and see how 
your direct actions, dictate 

892
00:55:56,500 --> 00:56:01,100
your destiny as it goes. 
You realize pretty quickly that 

893
00:56:01,100 --> 00:56:04,900
just simply being a slob with 
all of your day-to-day. 

894
00:56:04,900 --> 00:56:07,900
Happenstance is not likely going
to bode well for your long-term 

895
00:56:07,900 --> 00:56:11,400
health and happiness. 
No question about it that. 

896
00:56:11,400 --> 00:56:17,500
There's that that that's 
something that you and I would 

897
00:56:17,500 --> 00:56:22,600
agree as we listen more and more
to people like David Goggins or 

898
00:56:22,900 --> 00:56:29,400
Tim Ferriss or to you that that 
we both know it's inevitable if 

899
00:56:29,400 --> 00:56:34,000
you don't allow for mindfulness 
and for discipline to discipline

900
00:56:34,100 --> 00:56:38,600
and stoic way of beating, you 
know, you being, I'm thinking 

901
00:56:38,600 --> 00:56:42,000
about Ryan Today who's our 
current heroic thinker. 

902
00:56:42,000 --> 00:56:46,200
When it comes to stoicism. 
You find that that just taking 

903
00:56:46,200 --> 00:56:51,800
managing yourself is a form of 
self respect, and an 

904
00:56:51,800 --> 00:56:54,500
understanding that if you want 
to stick around for one sec 

905
00:56:54,500 --> 00:56:58,000
around and good condition. 
Then then yet you have to 

906
00:56:58,000 --> 00:57:00,300
practice a great deal of 
self-respect, when it comes to 

907
00:57:00,300 --> 00:57:06,400
how you go about eating and and 
drinking and you socialize with 

908
00:57:06,800 --> 00:57:10,200
your personal practices and the 
environments that you're All of 

909
00:57:10,200 --> 00:57:12,400
that. 
Completely agree, completely 

910
00:57:12,400 --> 00:57:14,200
agree. 
Well as what's in the pipeline 

911
00:57:14,200 --> 00:57:16,800
for man you just finished this 
book to have another book in the

912
00:57:16,808 --> 00:57:19,000
pipeline. 
What what's the next comic? 

913
00:57:20,000 --> 00:57:26,100
It's thank you, Robert. 
I'm thinking about the next two 

914
00:57:26,200 --> 00:57:30,100
to three decades of my life. 
If I'm fortunate to be around 

915
00:57:30,800 --> 00:57:35,400
that long, I don't want to come 
out with another book on 

916
00:57:35,700 --> 00:57:39,500
antiaging. 
I want to talk about what I 

917
00:57:39,500 --> 00:57:43,400
think is Meaningful as the years
go on and a lot of that comes 

918
00:57:43,400 --> 00:57:48,700
out of my experience with having
survived covid, that almost 

919
00:57:48,700 --> 00:57:53,600
killed me and, and how it's a 
split, my value system on its 

920
00:57:53,600 --> 00:57:56,900
head, you know, rather than 
being a rock star nutritionist. 

921
00:57:56,900 --> 00:58:02,400
How do you be a rock star in 
terms of being compassionate, 

922
00:58:02,400 --> 00:58:11,200
being caring, being grateful, 
being Sighing, you know, to 

923
00:58:11,200 --> 00:58:16,200
yourself and to others and, and 
kind of putting together a whole

924
00:58:16,200 --> 00:58:18,800
value system, and, and writing 
about it. 

925
00:58:18,900 --> 00:58:23,500
So that people understand that 
being a good person isn't about 

926
00:58:23,500 --> 00:58:26,500
being a goody-goody, it just, it
just serves your your 

927
00:58:26,700 --> 00:58:29,300
enlightened self-interest in. 
Those are the people that you 

928
00:58:29,300 --> 00:58:34,000
interact with, on a daily basis 
and and so rather than it being 

929
00:58:34,000 --> 00:58:37,100
a book on biohack and I think 
it's going to be a book on on 

930
00:58:37,100 --> 00:58:39,300
values. 
I'm all about them and I 

931
00:58:39,400 --> 00:58:43,500
Actually not to sound too more 
but but earlier this morning for

932
00:58:43,500 --> 00:58:47,800
it I got word of a close family 
friend of ours that was in a 

933
00:58:48,300 --> 00:58:52,900
fatal car accident last night 
and he's not going to be with us

934
00:58:52,900 --> 00:58:57,600
here in Long in a moment longer.
And it really brings Focus to 

935
00:58:57,600 --> 00:59:00,700
the fact that you're not 
guaranteed anything. 

936
00:59:00,700 --> 00:59:04,100
Like, you know, we hear this 
like we hear these, you know, 

937
00:59:04,100 --> 00:59:07,500
cliche sayings of like yeah you 
know, life's short live in the 

938
00:59:07,500 --> 00:59:12,400
moment we hear all these things.
But until you know, it hits home

939
00:59:12,400 --> 00:59:15,400
for you. 
It's like it's easy to just push

940
00:59:15,400 --> 00:59:19,000
that by, but once you recognize 
that and you believe it and, you

941
00:59:19,000 --> 00:59:22,400
know, it to be true. 
Then you realize that the time 

942
00:59:22,400 --> 00:59:25,700
you have on this Earth is all 
about the values. 

943
00:59:25,700 --> 00:59:28,300
The character traits, the 
quality of the relationships, 

944
00:59:28,300 --> 00:59:30,700
like, all the other stuff is 
great, like it certainly can 

945
00:59:30,700 --> 00:59:35,300
bring value, but that isn't the 
underlying foundational core of 

946
00:59:35,300 --> 00:59:37,300
it all. 
And I feel like placing more of 

947
00:59:37,300 --> 00:59:40,400
an emphasis on being a better. 
Her character being a better 

948
00:59:40,400 --> 00:59:43,000
person to your fellow human. 
Like that is, that is of 

949
00:59:43,000 --> 00:59:46,000
Paramount importance, no 
question about it. 

950
00:59:46,000 --> 00:59:49,700
And, and I keep a journal every 
day, I keep a gratitude Journal.

951
00:59:49,700 --> 00:59:55,100
I think this is very important 
to drop that here and which is 

952
00:59:55,500 --> 00:59:59,300
you can get the app. 
It's the 5-minute journal and it

953
00:59:59,300 --> 01:00:03,400
makes you think in the morning 
about gratitude for five minutes

954
01:00:03,700 --> 01:00:08,400
and then at the end of the day 
and we now know from 

955
01:00:08,400 --> 01:00:12,500
neuroscience, And many, many 
many studies research has been 

956
01:00:12,500 --> 01:00:17,500
done on how to actually regulate
your thinking better your states

957
01:00:17,500 --> 01:00:23,400
of Mind better is by practicing 
gratitude and and puppet 

958
01:00:23,400 --> 01:00:28,700
actually engage in thinking 
about it for 10 minutes a day, 

959
01:00:28,700 --> 01:00:33,000
five, and five. 
So that that's my best 

960
01:00:33,000 --> 01:00:35,800
recommendation. 
I can make on top of everything 

961
01:00:35,800 --> 01:00:37,300
that you and I talked about 
today. 

962
01:00:37,600 --> 01:00:39,200
I love it. 
I love actually was just running

963
01:00:39,200 --> 01:00:41,100
it. 
My newsletter this past week 

964
01:00:41,100 --> 01:00:43,500
about starting a journaling 
habit of sorts. 

965
01:00:43,500 --> 01:00:46,500
So you're a fan of the 5-minute 
journal in the mornings and he 

966
01:00:46,500 --> 01:00:49,600
loved your go to Nice. 
You know. 

967
01:00:49,600 --> 01:00:51,300
Absolutely love it. 
Absolutely love it. 

968
01:00:51,600 --> 01:00:55,700
Is there any other specific 
morning routines that you have 

969
01:00:55,700 --> 01:00:58,900
found throughout the habit 
forming that that you've found 

970
01:00:58,900 --> 01:01:00,500
to be specifically beneficial 
for you? 

971
01:01:01,900 --> 01:01:03,000
Sure. 
Not. 

972
01:01:03,000 --> 01:01:05,300
Look at your phone right away. 
Yeah. 

973
01:01:07,700 --> 01:01:11,000
I'll wait a little while. 
I of course I want to look at my

974
01:01:11,000 --> 01:01:15,700
or ring and look at my my 
sleeping scores but don't turn 

975
01:01:15,700 --> 01:01:21,000
on anything digital. 
I'll put on good put on Jazz. 

976
01:01:21,000 --> 01:01:23,100
I mean I love listening to Jazz 
to admit. 

977
01:01:23,100 --> 01:01:28,500
I get up, I yell at my Alexa 
play some cool Jazz soon as I'm 

978
01:01:28,500 --> 01:01:33,300
up two glasses of water which 
you need to do because you're 

979
01:01:33,300 --> 01:01:36,500
probably burning off about a 
quart of water while you're 

980
01:01:36,500 --> 01:01:39,000
sleeping. 
You need to hydrate right away. 

981
01:01:39,200 --> 01:01:41,700
I got my shower going, or my tub
going. 

982
01:01:41,700 --> 01:01:47,000
So I can do an ice bath or a 
freezing shower for a couple 

983
01:01:47,000 --> 01:01:50,800
minutes. 
So, so, so from there, I then 

984
01:01:51,200 --> 01:01:53,600
put. 
Then I'll put on my mindfulness 

985
01:01:53,900 --> 01:01:55,100
Apple. 
Listen to Sam. 

986
01:01:55,100 --> 01:01:57,700
Harris waking up. 
I'll do that. 

987
01:01:58,200 --> 01:02:00,400
Do my my journaling. 
Believe it or not. 

988
01:02:00,400 --> 01:02:01,900
That that. 
Can you meet that can take up an

989
01:02:01,900 --> 01:02:03,700
hour? 
Yeah, not believe it, man. 

990
01:02:04,200 --> 01:02:06,200
It's like, oh my God. 
Where did that? 

991
01:02:06,200 --> 01:02:08,800
Where did, where did that? 
Sour go that's can then, from 

992
01:02:08,800 --> 01:02:13,400
there, I used my foam rollers, 
so do my rolling in the morning 

993
01:02:14,100 --> 01:02:17,600
depending on how much time I 
have, I'll do either a heavy 

994
01:02:17,600 --> 01:02:22,200
workout or a light workout. 
And then I start, then I'll read

995
01:02:22,200 --> 01:02:25,100
the, the exercise that I 
recommend to everybody is you 

996
01:02:25,107 --> 01:02:29,600
need to read at least 10 pages a
day and so that that bad 

997
01:02:29,600 --> 01:02:33,200
happens, by that point, I'll 
probably start looking at my 

998
01:02:33,200 --> 01:02:36,700
phone, but but, but I'd say that
takes up about two hours so 

999
01:02:36,700 --> 01:02:41,600
between In doing my mindfulness 
practices my journaling. 

1000
01:02:41,600 --> 01:02:46,000
My shower, my water, my rollers 
that that's already got me into 

1001
01:02:46,000 --> 01:02:48,200
an hour and a half two hours. 
I love it. 

1002
01:02:48,200 --> 01:02:50,900
I love and see when you do that 
every single day, like it just 

1003
01:02:50,900 --> 01:02:53,100
becomes part of your teens. 
As much as part of the day is 

1004
01:02:53,100 --> 01:02:55,300
brushing your teeth is and you 
don't even think twice about it,

1005
01:02:55,300 --> 01:03:00,100
but that like, simple list of 
tasks compounded over a lifetime

1006
01:03:00,100 --> 01:03:03,100
like that is literally all it 
takes to differentiate you from 

1007
01:03:03,100 --> 01:03:05,100
someone that has a high achiever
to someone. 

1008
01:03:05,100 --> 01:03:09,800
That is not And it also takes 
attention off your worries 

1009
01:03:09,800 --> 01:03:13,800
instead of catastrophizing about
the future and obsessing about 

1010
01:03:13,800 --> 01:03:16,700
what you could have done it just
drives it to be much more 

1011
01:03:16,700 --> 01:03:19,200
present. 
The minute that you do in an ice

1012
01:03:19,200 --> 01:03:24,200
bath or a nice shower. 
You dopamine is flying and and 

1013
01:03:24,200 --> 01:03:28,100
it certainly puts you in flow 
and it gets out of your head. 

1014
01:03:28,600 --> 01:03:29,600
Yeah. 
Yeah. 

1015
01:03:29,600 --> 01:03:33,100
And then from there it's kind of
like all right let me do my 

1016
01:03:33,200 --> 01:03:39,700
journaling and and let me Review
what it is that I want to read 

1017
01:03:39,700 --> 01:03:43,400
this morning. 
So so you start off in a way 

1018
01:03:43,400 --> 01:03:47,100
that, that really sets you up 
for the day, I'll either make my

1019
01:03:47,100 --> 01:03:51,400
smoothie, my green tea if it's a
day that I want to enjoy a 

1020
01:03:51,408 --> 01:03:55,200
little bit more, for whatever 
reason, I may have, like I said,

1021
01:03:55,200 --> 01:03:59,500
a very like coffee but but that 
that just putting gluing 

1022
01:03:59,500 --> 01:04:02,600
together. 
What I just said, can easily 

1023
01:04:02,600 --> 01:04:06,600
take up to minimum an hour to 
two hours? 

1024
01:04:06,800 --> 01:04:10,100
My morning and everybody has 
have a morning routine, 

1025
01:04:10,100 --> 01:04:11,200
everybody. 
Yeah. 

1026
01:04:11,200 --> 01:04:12,800
And it shouldn't be. 
You get up. 

1027
01:04:12,800 --> 01:04:14,900
You look at your phone. 
You're going through your emails

1028
01:04:14,900 --> 01:04:18,000
in the first 10 minutes. 
Trying to get emails, zero. 

1029
01:04:18,000 --> 01:04:21,400
Take a look at Instagram with 
what's going on there, all 

1030
01:04:21,408 --> 01:04:22,800
right, let me have my cup of 
coffee before. 

1031
01:04:22,800 --> 01:04:26,400
You know it's just wreckage 
walking out the door total 

1032
01:04:26,400 --> 01:04:28,700
agreement, it sets the tone for 
the rest of the either, good or 

1033
01:04:28,700 --> 01:04:32,900
bad, completely green. 
Well, I was, it's been an 

1034
01:04:32,900 --> 01:04:35,300
absolute pleasure, man. 
Where do people go to find out 

1035
01:04:35,300 --> 01:04:37,100
more about you and dive deeper 
into your World. 

1036
01:04:38,700 --> 01:04:44,800
Go to my website, Oz Garcia.com,
everything's there in terms of 

1037
01:04:44,800 --> 01:04:49,100
all my books, my work. 
And of course an Amazon you can 

1038
01:04:49,100 --> 01:04:53,500
get after covid by us Garcia and
you'll probably find the rest of

1039
01:04:53,500 --> 01:04:56,200
my books. 
Also they 21 I review them. 

1040
01:04:56,200 --> 01:04:59,700
Now that most of them have 
already been moved over to 

1041
01:04:59,700 --> 01:05:03,600
Kindle but but after covid, I 
think would be terrific over 

1042
01:05:03,600 --> 01:05:08,000
Amazon and my email is also on 
our website Site to perfect. 

1043
01:05:08,000 --> 01:05:10,200
Well I will certainly link into 
that, make it easy for people to

1044
01:05:10,200 --> 01:05:13,100
find you and I really appreciate
the time and learned a lot if 

1045
01:05:13,100 --> 01:05:15,600
there's ever anything I can do 
for you, by all means, let me 

1046
01:05:15,600 --> 01:05:17,100
know. 
I'm thrilled Robert, I'm 

1047
01:05:17,100 --> 01:05:19,700
thrilled. 
You're terrific, you know and 

1048
01:05:19,700 --> 01:05:22,300
I've enjoyed today. 
Man's life likewise sir, take 

1049
01:05:22,300 --> 01:05:24,000
care you two