1 00:00:00,000 --> 00:00:02,800 Hello, ladies and gents Robert Sykes, keto, Savage.com today. 2 00:00:02,800 --> 00:00:06,100 Haven't got special guest dr. Tracy gabbing on the line dr. 3 00:00:06,100 --> 00:00:09,700 Gavin is all about performance male performance, especially 4 00:00:09,700 --> 00:00:12,200 when it comes to improving improving. 5 00:00:12,200 --> 00:00:15,200 All facets of your health. From like an environmental 6 00:00:15,200 --> 00:00:18,900 standpoint removing toxins. Improving Your Sleep Quality 7 00:00:19,600 --> 00:00:24,500 improving your hormonal panel. So we dive deep into all things, 8 00:00:24,500 --> 00:00:28,300 Mayo Performance, Health Vitality, just optimization 9 00:00:28,300 --> 00:00:30,800 human optimization. So I thoroughly enjoyed the 10 00:00:30,808 --> 00:00:33,100 conversation. Learned a ton, have no doubt 11 00:00:33,100 --> 00:00:34,700 that you will take something from this. 12 00:00:34,900 --> 00:00:38,000 So without further Ado, sit back relax and do the podcast with 13 00:00:38,000 --> 00:00:39,700 dr. Tracy Gabon 14 00:00:50,100 --> 00:00:51,200 and we are Live. Tracy. 15 00:00:51,200 --> 00:00:53,100 How are you man? And are great. 16 00:00:53,100 --> 00:00:54,800 Good to see you likewise likewise. 17 00:00:54,800 --> 00:00:58,400 So I want to dive in. I feel like I've had a several 18 00:00:58,400 --> 00:01:02,500 podcast guests as of Talking all about female performance 19 00:01:02,500 --> 00:01:05,099 enhancement. Let's talk about male 20 00:01:05,099 --> 00:01:07,800 performance enhancement. So that's probably more. 21 00:01:07,800 --> 00:01:09,800 So your area of expertise. Yeah. 22 00:01:09,800 --> 00:01:12,100 Background is in urology originally, right? 23 00:01:12,800 --> 00:01:15,600 Yeah, exactly. I spent 20 plus years in 24 00:01:15,600 --> 00:01:20,100 traditional medicine as a clinical urologist, very busy 25 00:01:20,100 --> 00:01:22,300 practice. Doing a lot of robotic surgery 26 00:01:22,300 --> 00:01:27,300 and kidney stone work. And big open, cases and spending 27 00:01:27,300 --> 00:01:31,900 half my life at the hospital. And I found this world all the 28 00:01:31,900 --> 00:01:35,500 health optimization and Human Performance and Longevity 29 00:01:36,000 --> 00:01:41,100 through some health issues of my own, that really transformed the 30 00:01:41,100 --> 00:01:46,000 way I look at health. And the way I look at, you know, 31 00:01:46,000 --> 00:01:49,200 how we approach it and taking a very different perspective than 32 00:01:49,200 --> 00:01:50,800 what I was taught in medical school. 33 00:01:50,800 --> 00:01:52,600 And, and that led me down the path. 34 00:01:52,600 --> 00:01:57,300 I am now where I launched the Gap Institute, so I can focus on 35 00:01:57,700 --> 00:02:02,300 optimization and performance An awesome when you are working in 36 00:02:02,300 --> 00:02:04,000 like the traditional clinical setting. 37 00:02:04,700 --> 00:02:06,800 Yeah. What were some common common 38 00:02:06,800 --> 00:02:07,400 factors? You were saying? 39 00:02:07,400 --> 00:02:09,699 I'm assuming like you see so many patients a day you probably 40 00:02:09,699 --> 00:02:11,800 start to realize some common denominators. 41 00:02:12,300 --> 00:02:16,100 Yeah, definitely. Common patterns, you know, I'd 42 00:02:16,100 --> 00:02:19,100 see so many men come in, and it's the typical picture of the 43 00:02:19,100 --> 00:02:22,700 guys at a busy. Busy in a professional, he's an 44 00:02:22,700 --> 00:02:24,500 attorney. He's a wealth, advisories and 45 00:02:24,500 --> 00:02:28,000 accountant, he's a business owner, he's some sort of sort of 46 00:02:28,400 --> 00:02:32,400 busy entrepreneur. And And the guys in his mid-50s 47 00:02:32,400 --> 00:02:36,400 or so, he has the big belly. The belly fat, he's got brain 48 00:02:36,400 --> 00:02:41,700 fog, he has low energy, low fatigue, fatigue, low morale. 49 00:02:41,700 --> 00:02:45,000 Loss of confidence. Not sleeping well, eating like 50 00:02:45,000 --> 00:02:47,400 crap, not exercising stressed out. 51 00:02:47,400 --> 00:02:50,700 It's the typical middle aged guy picture that you can imagine. 52 00:02:51,500 --> 00:02:54,400 And what's what's kind of funny is they all come in for the same 53 00:02:54,400 --> 00:02:57,800 reason and that is Doc, I'm having trouble in the bedroom 54 00:02:59,000 --> 00:03:01,000 and that's what fun. Gets the retention. 55 00:03:01,000 --> 00:03:04,500 And that's kind of what's wrong with our entire Health Care 56 00:03:04,500 --> 00:03:07,000 system because we don't have health care. 57 00:03:07,000 --> 00:03:08,600 We have disease care Crisis Care. 58 00:03:08,600 --> 00:03:11,800 I call it where the only time someone goes to the doctor 59 00:03:11,800 --> 00:03:15,500 especially man is one of those are problem and for men it's got 60 00:03:15,500 --> 00:03:19,100 to be a big problem that's typically around sex and so 61 00:03:19,100 --> 00:03:22,500 that's when guys can to come in and and that's when we can start 62 00:03:22,500 --> 00:03:25,500 diving deep into you know metabolic health and nutrition 63 00:03:25,500 --> 00:03:28,500 in genetics and peptides and all the fun stuff that we do to 64 00:03:28,500 --> 00:03:31,900 individualize health for That guy when you when you're sitting 65 00:03:31,900 --> 00:03:35,200 there and talking with these with these patients, are they 66 00:03:35,600 --> 00:03:38,300 are they? You know, conscious of the fact 67 00:03:38,300 --> 00:03:41,500 that all of their environmental factors and their stress levels 68 00:03:41,500 --> 00:03:44,200 at all these things are taking a toll, are they totally oblivious 69 00:03:44,200 --> 00:03:47,200 to just those simple dots that need to be connected? 70 00:03:47,300 --> 00:03:48,600 Yeah. Good question. 71 00:03:48,600 --> 00:03:52,500 They're typically problem unaware that they have no idea 72 00:03:52,500 --> 00:03:56,600 of, you know, I look at seven general areas of health and and 73 00:03:56,600 --> 00:03:59,700 they're unaware of all of them, except for testosterone and 74 00:04:00,400 --> 00:04:02,700 They'll come in and they'll be like, hey Doc I think I need 75 00:04:02,700 --> 00:04:06,200 some testosterone and that's kind of helping start and maybe 76 00:04:06,200 --> 00:04:08,600 the last for the blue pill as well, but they have no 77 00:04:08,600 --> 00:04:11,700 understanding of the endocrine disruption. 78 00:04:11,700 --> 00:04:14,900 The toxins in our environment that you alluded to no idea 79 00:04:14,900 --> 00:04:18,200 about how to implement, you know, an appropriate nutrition 80 00:04:18,200 --> 00:04:22,300 and fitness plan strategy, no idea how to mitigate the effects 81 00:04:22,300 --> 00:04:25,700 of unbridled chronic stress. No idea. 82 00:04:25,700 --> 00:04:29,000 Really had a focus on proper sleep mindset, you know, all 83 00:04:29,000 --> 00:04:33,400 these aspects of Healthier, so important and most guys, I work 84 00:04:33,400 --> 00:04:36,200 with initially, they just don't have much understanding of any 85 00:04:36,200 --> 00:04:38,200 of it. Yeah, I'd be curious to get your 86 00:04:38,200 --> 00:04:42,600 take on it but I would imagine in ranking like the hierarchy of 87 00:04:42,600 --> 00:04:45,800 what people what steps people should take to improve, you 88 00:04:45,808 --> 00:04:47,900 know, they're, they're foundational Health around 89 00:04:47,900 --> 00:04:50,300 these, these topics, they probably should. 90 00:04:50,300 --> 00:04:53,600 Look testosterone is the last addition to the equation. 91 00:04:55,100 --> 00:04:57,100 Yeah, exactly. You know it's one piece of a 92 00:04:57,100 --> 00:05:01,300 bigger picture and I emphasize what's known as a systems 93 00:05:01,300 --> 00:05:04,700 biology approach to health understanding that we are these 94 00:05:04,700 --> 00:05:09,700 complex human systems and there are a ton of inputs into the 95 00:05:09,700 --> 00:05:13,200 system that ultimately affect the outcome and whenever you try 96 00:05:13,200 --> 00:05:16,200 to focus on one single aspect of it it doesn't work. 97 00:05:16,200 --> 00:05:19,400 You know like for example guys will come in say yeah I'm 98 00:05:19,400 --> 00:05:21,200 feeling like crap. But I've been doing intermittent 99 00:05:21,200 --> 00:05:23,000 fasting for two weeks and it's just not working. 100 00:05:23,000 --> 00:05:25,800 So I'm just I need help. And I'm like, what have you done 101 00:05:25,800 --> 00:05:28,400 any of these other 20 or 30 things that I think are 102 00:05:28,400 --> 00:05:30,000 important as well? Well, no, but I tried 103 00:05:30,000 --> 00:05:33,000 intermittent fasting a clue. It doesn't work that that's the, 104 00:05:33,000 --> 00:05:38,600 the, the simple-minded narrow approach that a lot of guys have 105 00:05:38,900 --> 00:05:40,500 to health where they think is any one. 106 00:05:40,500 --> 00:05:43,300 Simple thing or hey, I tried keto for a week and I haven't 107 00:05:43,300 --> 00:05:45,500 lost a, haven't lost a pound, you know? 108 00:05:45,500 --> 00:05:48,100 Is that sort of thing that it's helping people? 109 00:05:48,100 --> 00:05:51,900 Understand that there's a lot more involved is a complex 110 00:05:51,900 --> 00:05:53,800 system and we need to treat them as such. 111 00:05:54,500 --> 00:05:57,300 You mentioned that you were having some of your own health 112 00:05:57,300 --> 00:06:00,200 concerns and that kind of sitting down a different direct 113 00:06:00,200 --> 00:06:03,000 trajectory, as well. Was that the Catalyst for you? 114 00:06:03,000 --> 00:06:05,700 Or were you just seen enough of these patients come in that that 115 00:06:05,700 --> 00:06:07,800 alone was motivation to change course. 116 00:06:08,200 --> 00:06:10,400 Yeah. You know I was I was kind of 117 00:06:10,400 --> 00:06:14,100 blind to my own health you know I was so focused on my career 118 00:06:14,100 --> 00:06:16,200 and taking care of patients I was probably working 80 hours a 119 00:06:16,200 --> 00:06:20,900 week and neglecting my own health you know I'm operating 120 00:06:20,900 --> 00:06:23,600 every day saving lives but I'm actually neglected my own health 121 00:06:23,600 --> 00:06:27,500 and the process And I woke up one day without even realizing 122 00:06:27,500 --> 00:06:30,600 what had been happening. I was like 30 pounds overweight 123 00:06:31,100 --> 00:06:33,400 and I felt like crap had no energy. 124 00:06:33,400 --> 00:06:36,300 I was anxious all the time. I was stressed out. 125 00:06:36,300 --> 00:06:39,100 I felt like crap and you know, my wife says, you know, what's 126 00:06:39,100 --> 00:06:40,900 wrong? You know, you seem like things. 127 00:06:40,900 --> 00:06:43,300 You know, something's not right? Like, things are off not 128 00:06:43,300 --> 00:06:45,800 sleeping well, and I realize that I'm like the typical guy 129 00:06:45,800 --> 00:06:52,800 that I'm seeing every day and I had to, you know, really accept 130 00:06:52,800 --> 00:06:54,900 and acknowledge the fact that number one was, All my own 131 00:06:54,900 --> 00:06:57,100 fault, you know, through your neglect. 132 00:06:57,400 --> 00:07:01,200 But number two, here I am. As a men's health expert, a 133 00:07:01,207 --> 00:07:05,200 urologist with your 20, plus years of medical training and I 134 00:07:05,200 --> 00:07:06,500 didn't really know what to do either. 135 00:07:07,100 --> 00:07:09,000 I don't really know what to tell myself to do. 136 00:07:09,900 --> 00:07:14,500 And so, you know, I knew about prescription medications and and 137 00:07:14,500 --> 00:07:17,300 imaging tests and surgery. And the typical traditional 138 00:07:17,300 --> 00:07:20,700 disease model, medical world that we were taught, but nothing 139 00:07:20,700 --> 00:07:23,700 about all of these areas of Health that are so incredibly 140 00:07:23,700 --> 00:07:27,100 important. And it really drove it home for 141 00:07:27,100 --> 00:07:30,300 me, when I went to see a concierge doctor here in town 142 00:07:30,300 --> 00:07:32,900 and I'm in Sarasota, Florida. And I went to see a concierge 143 00:07:32,900 --> 00:07:37,600 doctor colleague friend of mine and he had nothing for me he's 144 00:07:37,600 --> 00:07:40,100 like yeah you just need to eat better, eat more vegetables and 145 00:07:40,100 --> 00:07:43,500 you know exercise more and lose some weight and be fine and 146 00:07:43,500 --> 00:07:45,400 don't get a girl as don't get better when they push on a 147 00:07:45,407 --> 00:07:49,700 Statin. And I knew I needed help. 148 00:07:49,700 --> 00:07:52,400 I knew something was wrong. I knew that that this is kind of 149 00:07:52,400 --> 00:07:56,000 a wake-up call for me, and I had no idea what to do, and clearly 150 00:07:56,000 --> 00:07:58,400 he didn't either. And so I started studying and 151 00:07:58,400 --> 00:08:01,700 researching and I learned about epigenetics and I went through a 152 00:08:01,700 --> 00:08:06,400 certification program called appear on human performance. 153 00:08:06,500 --> 00:08:10,400 Epigenetic coaching program, led me into functional medicine. 154 00:08:10,400 --> 00:08:12,700 That led me into peptides therapy, home automation, 155 00:08:12,700 --> 00:08:14,400 courses. I'm probably taking seven 156 00:08:14,400 --> 00:08:17,100 different certification courses and programs. 157 00:08:17,500 --> 00:08:20,900 At one point all so that I can better my knowledge because I 158 00:08:20,900 --> 00:08:24,600 became obsessed with this whole new world that I had never 159 00:08:24,600 --> 00:08:27,800 learned through all my Decades of traditional medical training. 160 00:08:28,200 --> 00:08:33,000 And so I was able to really so all these various disciplines 161 00:08:33,000 --> 00:08:37,600 together integrate them into a way that was applicable to me 162 00:08:37,600 --> 00:08:39,600 personally. And I was able to really 163 00:08:39,600 --> 00:08:43,299 completely transform my health and got to the point where I 164 00:08:43,299 --> 00:08:45,100 felt amazing and I look damn good. 165 00:08:45,100 --> 00:08:50,000 And I realized that I had found Found a great solution for men 166 00:08:50,000 --> 00:08:54,500 who were in my same situation and so I started sharing this 167 00:08:54,500 --> 00:08:58,700 this kind of multidisciplinary comprehensive integrated if you 168 00:08:58,700 --> 00:09:03,900 will approach to Men's Health and my medical practice and it 169 00:09:03,900 --> 00:09:07,000 started really working and I started seeing more and more 170 00:09:07,000 --> 00:09:09,400 results and I realize I was onto something. 171 00:09:09,400 --> 00:09:15,100 And that ultimately led me to make the massive leap of faith 172 00:09:15,100 --> 00:09:17,000 and step away from traditional medicine. 173 00:09:17,600 --> 00:09:22,000 And open a gap Institute last year and never looked back. 174 00:09:22,700 --> 00:09:24,600 I love it, man. I feel like, I feel like any of 175 00:09:24,600 --> 00:09:28,800 the best, you know, inventions the best in any of The Cutting 176 00:09:28,800 --> 00:09:31,300 Edge stuff that I feel like I can really get behind all stems 177 00:09:31,300 --> 00:09:35,000 from somebody that's trying to scratch our necks and scratch 178 00:09:35,000 --> 00:09:36,600 your own itch and fix your own problem. 179 00:09:37,300 --> 00:09:39,400 So, I feel like when you have this self motivation to fix your 180 00:09:39,400 --> 00:09:42,300 own issues, that becomes something much more profound 181 00:09:42,300 --> 00:09:44,300 than it would be, if he were just, you know, going through 182 00:09:44,300 --> 00:09:48,100 the day-to-day and trying to solve some Act. 183 00:09:48,100 --> 00:09:49,300 You know problem of somebody else's. 184 00:09:50,100 --> 00:09:51,300 Yeah. You're exactly right. 185 00:09:51,300 --> 00:09:55,100 Yeah and and you know for me I want to get too deep 186 00:09:55,100 --> 00:09:59,900 philosophical emotional but I had a che childhood to say the 187 00:09:59,900 --> 00:10:02,200 least and didn't have a father figure there. 188 00:10:02,200 --> 00:10:05,900 And when I first became a doctor and we had to choose what 189 00:10:05,900 --> 00:10:08,700 specialty were going into, there were certainly no sir, no 190 00:10:08,700 --> 00:10:11,600 accident that I went into Men's Health so that I can really 191 00:10:11,600 --> 00:10:14,200 help, you know, focus on on men's health issues. 192 00:10:14,900 --> 00:10:19,100 And here I am now as a father Two little amazing kids and have 193 00:10:19,100 --> 00:10:22,900 a beautiful life and for me, it suddenly became super personal 194 00:10:22,900 --> 00:10:25,200 that, you know, what do I got to do? 195 00:10:25,400 --> 00:10:29,100 So I can be the best dad in the best husband that I can be and 196 00:10:29,300 --> 00:10:33,800 everything is aligned now towards that common goal for me. 197 00:10:33,800 --> 00:10:37,100 And and I, and my patients can relate to that as well, because 198 00:10:37,100 --> 00:10:39,800 I understand them in that sense. And that's, that's what it was 199 00:10:39,800 --> 00:10:41,600 all about week. When it comes down to it is your 200 00:10:41,600 --> 00:10:45,200 legacy and as a parent, how can you raise your kids to be the 201 00:10:45,200 --> 00:10:48,200 best of a committee? And so, It all kind of come full 202 00:10:48,200 --> 00:10:50,400 circle and has some real personal intimate meaning for 203 00:10:50,400 --> 00:10:52,500 me. No, totally totally agree, man. 204 00:10:53,400 --> 00:10:55,600 What let's touch on that. You know, we can, we can dive 205 00:10:55,600 --> 00:10:57,700 into that little bit of a segue here when it comes to Parenting 206 00:10:57,700 --> 00:11:00,700 and, you know, having a solid relationship with your kids and 207 00:11:00,700 --> 00:11:03,300 your wife, and having a, you know, being a good role model 208 00:11:03,300 --> 00:11:07,800 for for them, what do you feel in your own life has led? 209 00:11:07,800 --> 00:11:09,700 What's been the vehicle for you to have that sense of 210 00:11:09,708 --> 00:11:12,700 fulfillment and know that you're on the right path for them? 211 00:11:12,700 --> 00:11:14,800 Was it because of what you've been able to do and create with 212 00:11:14,800 --> 00:11:17,700 the business is it? Because of Else. 213 00:11:17,700 --> 00:11:19,400 Like what does that look like for you? 214 00:11:20,000 --> 00:11:24,600 You know, I call it living with intention living with purpose. 215 00:11:24,600 --> 00:11:29,300 It means that, that everything I do is in alignment with my 216 00:11:30,000 --> 00:11:33,700 bigger goals, my bigger purpose. So when I work with guys and I 217 00:11:33,700 --> 00:11:36,800 have a comprehensive program and one Performance Health program, 218 00:11:36,800 --> 00:11:39,500 and one of the first things we do with guys is the same thing 219 00:11:39,500 --> 00:11:44,200 that I do is I focus on what is my y You know, while I wake up 220 00:11:44,200 --> 00:11:47,400 everyday, what's my purpose? And once I identify that, I 221 00:11:47,400 --> 00:11:49,000 write it down and it's in my wallet. 222 00:11:49,000 --> 00:11:51,700 And I look at it every day and I think about it and I focus on 223 00:11:51,700 --> 00:11:53,300 it. So that everything I do is in 224 00:11:53,300 --> 00:11:55,300 alignment with that bigger purpose. 225 00:11:55,700 --> 00:12:00,900 And so whether decisions about alcohol or nutrition or sleep, 226 00:12:00,900 --> 00:12:05,600 or Fitness, or even down to supplements or mindset work that 227 00:12:05,600 --> 00:12:07,100 I do meditation, breathing, exercise. 228 00:12:07,100 --> 00:12:10,900 Everything I do is in alignment with that ultimate, they why? 229 00:12:11,600 --> 00:12:16,800 And the way I see it is when you have Clarity around your, why? 230 00:12:17,700 --> 00:12:20,700 It makes every micro decision that we face on a daily basis. 231 00:12:20,700 --> 00:12:24,900 So incredibly easy because it should all be in alignment. 232 00:12:24,900 --> 00:12:26,600 And so, for me, that's what living with intentions. 233 00:12:26,600 --> 00:12:31,900 All about total agreement, I feel like, I feel like we can 234 00:12:31,900 --> 00:12:34,200 totally dive in the philosophical Rabbit Hole here, 235 00:12:34,200 --> 00:12:37,500 but I feel like I just got done recording a podcast and somebody 236 00:12:37,500 --> 00:12:40,000 else to show, and they were asking me a similar question. 237 00:12:40,000 --> 00:12:42,500 And I pretty much gave this Means that you just gave but you 238 00:12:42,508 --> 00:12:44,400 got to have some intentionality and purpose in your life. 239 00:12:44,400 --> 00:12:46,900 Otherwise you're literally just going through the motions and I 240 00:12:46,908 --> 00:12:50,400 feel like so many people you can do all the bio hacks in the 241 00:12:50,400 --> 00:12:52,000 world. You can have your keto diet 242 00:12:52,000 --> 00:12:54,900 optimize you can do the Blue Line blocking glasses. 243 00:12:54,900 --> 00:12:58,600 You can have the hormone panels of an 18 year old guy. 244 00:12:58,600 --> 00:13:02,000 I mean you can have everything dialed and perfectly but if you 245 00:13:02,000 --> 00:13:04,900 aren't excited about what you're about to wake up and do that 246 00:13:04,900 --> 00:13:08,600 day, you're pretty much screwed no matter what, right? 247 00:13:08,600 --> 00:13:11,300 Exactly so yeah, we're speaking the same language there. 248 00:13:12,000 --> 00:13:14,600 When it comes to all these different bow hacks, all these 249 00:13:14,600 --> 00:13:17,900 things that you've learned all these environmental factors. 250 00:13:18,700 --> 00:13:22,000 What would you say like for you? And just for your clientele 251 00:13:22,000 --> 00:13:24,300 base, if like, if you were to give, if you were to pick 252 00:13:24,300 --> 00:13:27,700 somebody off the street, like the the stereotypical, you know, 253 00:13:27,700 --> 00:13:30,400 middle-aged guy that's you know, going through all those 254 00:13:30,400 --> 00:13:33,300 heartaches and you know, overweight got the beer belly, 255 00:13:33,300 --> 00:13:37,300 Low, T Lo everything, and you were to just throw at him a 256 00:13:37,300 --> 00:13:41,000 classic 80/20 analysis of what are the big, you know, things he 257 00:13:41,000 --> 00:13:43,700 could do? Implement today that would have 258 00:13:43,700 --> 00:13:47,300 the most profound impact. So as not to lose him with all 259 00:13:47,300 --> 00:13:49,100 the details, what would those be? 260 00:13:49,700 --> 00:13:51,800 Yeah. Number one without question 261 00:13:51,800 --> 00:13:56,300 would be sleep. Yeah so when we when we think 262 00:13:56,300 --> 00:14:00,800 about sleep it I think it's valuable to consider it the time 263 00:14:00,800 --> 00:14:04,000 during which your body is really rebuilding its repair and 264 00:14:04,000 --> 00:14:08,600 rebuilding recovering. And when we're training, when 265 00:14:08,600 --> 00:14:11,600 we're doing a heavy intense workout, we're not Building 266 00:14:11,600 --> 00:14:14,800 muscle, you know, this, most people know this, but it's a 267 00:14:14,808 --> 00:14:16,700 common misconception that when you're training, you're building 268 00:14:16,700 --> 00:14:19,700 muscle, you're actually not, you're tearing it down, you're 269 00:14:19,700 --> 00:14:23,400 stressing the body creating a hormetic effect and tearing down 270 00:14:23,700 --> 00:14:26,800 or stressing muscles. So that while you're sleeping, 271 00:14:27,400 --> 00:14:31,500 you're actually building muscle. And so that's one. 272 00:14:31,500 --> 00:14:35,600 Aspect of sleep is so important. The other part of it is the 273 00:14:35,600 --> 00:14:39,000 quality of sleep. So there are various stages of 274 00:14:39,000 --> 00:14:40,600 sleep. There's there's already I'm 275 00:14:40,600 --> 00:14:43,100 sleeping in there. Stage 1 and 2 which are called 276 00:14:43,100 --> 00:14:44,600 light sleep. And then stage three and four, 277 00:14:44,600 --> 00:14:47,900 which are deep sleep, that deep sleep, which tends to happen 278 00:14:47,900 --> 00:14:51,000 more in the later. Half of the evening is when I'm 279 00:14:51,000 --> 00:14:53,400 sorry to interleaver, have eating Sydney Ariana's later in 280 00:14:53,408 --> 00:14:57,000 the evening, deep sleep is when you tend to have most of the 281 00:14:57,000 --> 00:15:02,500 repair effects, and that's really critically important part 282 00:15:02,500 --> 00:15:04,600 of sleep. And so, that's why I emphasize 283 00:15:04,600 --> 00:15:06,400 quality of sleep more than quantity. 284 00:15:07,200 --> 00:15:09,700 When you don't get it enough, quality sleep. 285 00:15:09,700 --> 00:15:11,900 And you, when you lose out on that deep sleep, Up in the REM 286 00:15:11,900 --> 00:15:16,000 sleep. What happens is that raises your 287 00:15:16,200 --> 00:15:19,900 stress hormone called cortisol? Well, what is cortisol do 288 00:15:19,900 --> 00:15:22,200 cortisol? The stress hormone and in short 289 00:15:22,200 --> 00:15:25,900 term, short term, situations, acute situations. 290 00:15:25,900 --> 00:15:28,600 It's good for you, it's helpful. Helps you deal with whatever 291 00:15:28,600 --> 00:15:31,900 you're facing but long-term chronically elevated cortisol 292 00:15:31,900 --> 00:15:37,100 from from from poor sleep, that causes you to store fat. 293 00:15:37,500 --> 00:15:40,800 It crushes, testosterone, it crushes, thyroid crushes, all 294 00:15:40,800 --> 00:15:43,700 your other hormones, it breaks down your gut lining. 295 00:15:44,800 --> 00:15:48,300 It called secretory IGA, which is the lining of your, of your 296 00:15:48,300 --> 00:15:50,800 gut. And then that allows food 297 00:15:50,800 --> 00:15:53,100 antigens to come in with Chris an autoimmune response and then 298 00:15:53,100 --> 00:15:54,900 you have this inflammatory effect. 299 00:15:55,000 --> 00:15:59,400 And so it promotes all of the bad factors of Health that we 300 00:15:59,400 --> 00:16:01,800 look at insulin resistance oxidative stress catabolic, 301 00:16:01,800 --> 00:16:03,900 physiology and chronic inflammation. 302 00:16:03,900 --> 00:16:08,200 All stem from chronically elevated cortisol, which can all 303 00:16:08,200 --> 00:16:10,800 which can originate completely from crummy sleep. 304 00:16:11,500 --> 00:16:15,000 So when I die scientifically into the into the basis of it 305 00:16:15,000 --> 00:16:17,200 suddenly you step back up 30,000 foot view. 306 00:16:17,200 --> 00:16:21,700 You realize why shit. I got a good sleep and so it did 307 00:16:21,700 --> 00:16:24,400 for sizing sleep hygiene is emphasizing. 308 00:16:24,600 --> 00:16:27,500 You know, what exactly are you doing in the evening those three 309 00:16:27,500 --> 00:16:29,300 hours before you go to bed? What are you doing? 310 00:16:29,300 --> 00:16:32,100 What's your behavior is how you setting yourself up for Success. 311 00:16:32,900 --> 00:16:35,400 It still had one single thing that I would emphasize it be 312 00:16:35,400 --> 00:16:36,600 good. Quality sleep. 313 00:16:37,900 --> 00:16:40,200 I like and I feel like that's something that we all have that 314 00:16:40,200 --> 00:16:43,200 we all inherently know, Sleep is important, but we always put on 315 00:16:43,200 --> 00:16:44,800 the back burner because we don't. 316 00:16:45,100 --> 00:16:47,300 I don't know why we do that. I don't know why we, as a 317 00:16:47,308 --> 00:16:51,800 species often, you know, put that as a lesser importance 318 00:16:51,800 --> 00:16:55,200 like, I think slick. Yeah portent it obviously is I'm 319 00:16:56,700 --> 00:16:59,800 I'm not always good about getting enough quite asleep 320 00:16:59,800 --> 00:17:03,200 because there's some things that and I just I put a hybrid, like 321 00:17:03,200 --> 00:17:07,200 most of us do. What are some specific tactics? 322 00:17:07,200 --> 00:17:11,200 Do you use like melatonin that to to try and set yourself? 323 00:17:11,300 --> 00:17:13,700 At the stage for sleep or do you just have a really rigid? 324 00:17:14,000 --> 00:17:15,300 Yeah, great. No, great question. 325 00:17:15,300 --> 00:17:19,500 I taught her teens. Yeah, so first of all melatonin 326 00:17:19,700 --> 00:17:22,900 there's actually genetics, there are a number of polymorphisms 327 00:17:22,900 --> 00:17:26,099 associated with how your body responds to know to know whether 328 00:17:26,099 --> 00:17:28,500 it's going to be effective or not with you with you would 329 00:17:28,508 --> 00:17:31,900 benefit from it or not. If I do use note on which is not 330 00:17:31,900 --> 00:17:35,300 with everyone, genetics helps guide that, then typically a 331 00:17:35,300 --> 00:17:38,500 very, very low dose is all you need of melatonin. 332 00:17:39,700 --> 00:17:42,800 But what I find Is a lot of his behavioral. 333 00:17:42,800 --> 00:17:46,000 Like you said, we tend to sacrifice it by choice. 334 00:17:46,000 --> 00:17:49,200 We tend to intentionally, stay away, you know, working on a 335 00:17:49,208 --> 00:17:54,900 laptop, doing other doing other stuff, rather than prioritizing 336 00:17:54,900 --> 00:17:57,100 it. And so, when we talk about 337 00:17:57,100 --> 00:17:59,900 sleep, hygiene it, for me, it's it. 338 00:17:59,900 --> 00:18:03,800 First starts with having a very rigid schedule, and so, I have 339 00:18:03,800 --> 00:18:06,800 an alarm on my phone at 10:30. It's all over, it's done. 340 00:18:06,800 --> 00:18:09,300 I don't care where I am. I don't care who, you know, life 341 00:18:09,300 --> 00:18:10,500 and I have been watching the show. 342 00:18:10,500 --> 00:18:13,000 I don't care if I'm I'm doing work on my foot on my computer, 343 00:18:13,000 --> 00:18:14,600 I'm kind of having to look in social media. 344 00:18:14,900 --> 00:18:16,600 Everything ends at that point, it's all over. 345 00:18:17,000 --> 00:18:19,300 And that's that's really the sounding Bell. 346 00:18:19,300 --> 00:18:22,300 That is bad time and so 10:30 everything stops and I'm in bed 347 00:18:22,300 --> 00:18:28,300 lights out and your body needs that very consistent Rhythm from 348 00:18:28,300 --> 00:18:30,000 your circuit. You actually have genes, you 349 00:18:30,008 --> 00:18:36,000 have color called clock genes in your, in your brain that 350 00:18:36,000 --> 00:18:40,700 regulate your circadian rhythm and it needs that consistency. 351 00:18:41,300 --> 00:18:44,100 And so creating it on a daily schedule where you going to be 352 00:18:44,100 --> 00:18:48,000 the exact same time every day. 7 days a week is Paramount. 353 00:18:48,500 --> 00:18:51,600 Next is, what do you do in those three hours beforehand? 354 00:18:51,700 --> 00:18:54,800 I really emphasize that any kind of blue, light, exposure can 355 00:18:55,800 --> 00:19:00,500 crusher, Sleep Centers. I have a lot of clients who use 356 00:19:00,500 --> 00:19:03,500 block and glasses. That's one option. 357 00:19:03,500 --> 00:19:07,100 I think that those are not 100%. So I typically recommend for 358 00:19:07,100 --> 00:19:08,700 those three hours, there's no laptop. 359 00:19:08,700 --> 00:19:10,700 There's no iPad, there's no phones. 360 00:19:12,000 --> 00:19:14,800 And if you're going to watch TV, that you really stopped at least 361 00:19:14,800 --> 00:19:17,900 an hour before bed as well. And that point you have a couple 362 00:19:17,900 --> 00:19:20,900 things you can do. You can meditate, you can do 363 00:19:20,900 --> 00:19:24,900 breathing exercises, you can read or you can have sex, any of 364 00:19:24,908 --> 00:19:28,100 those are great options before bed instead of any of those 365 00:19:28,100 --> 00:19:29,600 electronic devices. Yeah. 366 00:19:30,400 --> 00:19:33,000 When you do go to bed, has to be a completely dark room. 367 00:19:33,000 --> 00:19:36,200 Absolutely no light at all. The light can shine through 368 00:19:37,100 --> 00:19:40,800 through your eyes and affect the quality of your sleep as well. 369 00:19:40,800 --> 00:19:43,800 So, The dark room at inclusion alarm clock, that includes Night 370 00:19:43,800 --> 00:19:46,900 Lights, anything like that. Very cool room. 371 00:19:47,100 --> 00:19:50,100 We know that sleep is better with, in cooler temperatures. 372 00:19:50,100 --> 00:19:53,700 So turning the AC down, obviously, super comfortable 373 00:19:53,700 --> 00:19:56,200 bedding, is important one. That a lot of people haven't 374 00:19:56,200 --> 00:20:00,600 heard of, is you want to keep your phone away from your 375 00:20:00,600 --> 00:20:06,000 nightstand. So EMF is something that is real 376 00:20:06,000 --> 00:20:10,200 and it can crush your health crushed or sleep and EMF comes 377 00:20:10,200 --> 00:20:14,500 from your Phone, whether it's Wi-Fi, or cellular signal, it's 378 00:20:14,500 --> 00:20:16,500 coming from your phone studies show. 379 00:20:16,500 --> 00:20:18,800 It actually come from the electrical outlets as well to 380 00:20:18,800 --> 00:20:22,700 some extent, but much higher output from any electronic 381 00:20:22,700 --> 00:20:24,600 device like your phone laptop. Etc. 382 00:20:25,100 --> 00:20:28,800 So specifically keep your phone across the room. 383 00:20:29,000 --> 00:20:32,000 I recommend turning off the Wi-Fi throughout the house at 384 00:20:32,000 --> 00:20:33,800 night as well. Some people recommend turning 385 00:20:33,800 --> 00:20:37,100 off the power completely in your room with the circuit breaker 386 00:20:37,100 --> 00:20:40,600 which is certainly aggressive. But but that's why is really to 387 00:20:40,600 --> 00:20:43,500 eliminate that Enough exposure overnight as well. 388 00:20:44,200 --> 00:20:47,400 What about a lot of us? Also, what's that about? 389 00:20:47,400 --> 00:20:51,700 Cause I feel like people directly being - swirling on 390 00:20:51,700 --> 00:20:55,300 health, but from a sleep standpoint, like the indirect 391 00:20:55,300 --> 00:20:57,400 adverse effects that come to, your sleep from alcohol 392 00:20:57,400 --> 00:20:59,800 consumption, is pretty profound. Absolutely. 393 00:20:59,800 --> 00:21:01,500 Yes, a bit next. Let's look at what you eat and 394 00:21:01,500 --> 00:21:03,900 drink. So alcohol, definitely crushes. 395 00:21:03,900 --> 00:21:05,400 Your sleep. Now, a lot of people will say, 396 00:21:05,400 --> 00:21:07,400 no, I have a drink just to put me to sleep. 397 00:21:07,700 --> 00:21:10,200 No sleep doesn't give you good quality and I'm sorry. 398 00:21:10,200 --> 00:21:12,100 Alcohol, doesn't give you a Already asleep. 399 00:21:12,100 --> 00:21:15,600 Alcohol will sedate you but you have shitty quality sleep. 400 00:21:15,600 --> 00:21:18,100 You never get into deep sleep, the entire night when you drink 401 00:21:18,100 --> 00:21:20,500 alcohol. And so it's really important to 402 00:21:20,500 --> 00:21:23,400 know that it's a sedative. Yes, it'll make you, it'll make 403 00:21:23,400 --> 00:21:26,300 you fall asleep, but you don't get any quality of sleep and 404 00:21:26,300 --> 00:21:29,000 that's why whenever you drink it, you you may notice that when 405 00:21:29,000 --> 00:21:31,500 you wake up the next morning you don't feel well rested. 406 00:21:31,500 --> 00:21:35,600 You don't feel like you got the any good quality sleep because 407 00:21:35,600 --> 00:21:37,800 it messes with you, to the point that you never get down to those 408 00:21:37,800 --> 00:21:40,700 those stage 3 and stage 4 layers of deep sleep. 409 00:21:41,400 --> 00:21:45,100 So alcohol crushes, you the same thing with with Lunesta and 410 00:21:45,100 --> 00:21:48,200 being those other prescription medications that are used for 411 00:21:48,200 --> 00:21:50,100 Sleep. Same thing they will sedate you 412 00:21:50,100 --> 00:21:52,100 but but you don't get the good quality sleep. 413 00:21:52,100 --> 00:21:54,700 It's a very different type of sleep when you use any of those 414 00:21:54,700 --> 00:21:59,300 products when it comes to food food and definitely affected as 415 00:21:59,300 --> 00:22:02,700 well, about what we get a little anchor. 416 00:22:02,700 --> 00:22:05,100 So apologies are what about cannabis, like talking about the 417 00:22:05,100 --> 00:22:07,700 alcohol and its effect on sleep. A lot of people are smoking. 418 00:22:08,100 --> 00:22:09,700 A big old do before going to bed? 419 00:22:09,700 --> 00:22:12,000 Is that having a Adverse effect on them. 420 00:22:13,700 --> 00:22:15,700 Yeah, you know, I haven't actually honestly have not seen 421 00:22:15,700 --> 00:22:17,900 the data on cannabis as a relates to deep sleep. 422 00:22:17,900 --> 00:22:20,400 So I couldn't tell you, I would imagine they're somewhat alcohol 423 00:22:20,400 --> 00:22:22,200 but also had, I have not seen the literature on that. 424 00:22:22,200 --> 00:22:25,600 So I don't want to own a Miss bacon and say that, but I think 425 00:22:25,600 --> 00:22:29,800 that in general, what you want to do is not become dependent on 426 00:22:29,800 --> 00:22:33,000 any substance, drug product, Etc, to put you to sleep. 427 00:22:33,000 --> 00:22:36,600 And at that, if you're using it for that purpose, then I would, 428 00:22:36,600 --> 00:22:38,500 I would suggest you do everything you can to get off of 429 00:22:38,500 --> 00:22:41,200 it, just for that reason alone, but I wouldn't be surprised if 430 00:22:41,200 --> 00:22:43,200 it pushes deep sleep. I just Tell you for certain 431 00:22:43,600 --> 00:22:45,500 action, make sense? Yeah, yeah. 432 00:22:45,700 --> 00:22:48,100 Looks the same foods are big one as well. 433 00:22:48,100 --> 00:22:51,700 So basing, your genetics, there are a number of poly more Gene, 434 00:22:51,700 --> 00:22:56,500 polymorphisms, genetic variants, that can potentially cause you 435 00:22:56,500 --> 00:22:59,300 to respond poorly to certain foods. 436 00:22:59,900 --> 00:23:02,100 So, freezer the high in glutamate. 437 00:23:02,100 --> 00:23:09,900 So things like proteins, things like soy, things like chicken, a 438 00:23:09,900 --> 00:23:12,200 lot of foods that are high in glutamate. 439 00:23:12,400 --> 00:23:17,500 It can potentially cause issues with falling asleep. 440 00:23:17,500 --> 00:23:21,900 So why is that? Well, normally your brain 441 00:23:22,200 --> 00:23:26,500 converts glutamate which is an excitatory neurotransmitter into 442 00:23:26,500 --> 00:23:30,600 Gaba gabaa, which is a very calming soothing relaxing 443 00:23:30,600 --> 00:23:33,300 neurotransmitter. Well, for people who have 444 00:23:33,300 --> 00:23:36,600 certain variance of that Gene that we're talking about, it's 445 00:23:36,600 --> 00:23:40,200 glutamate is the Gad one genes, which equipment decarboxylase 446 00:23:41,200 --> 00:23:45,700 they can't convert. Eight into the calming Gaba. 447 00:23:46,300 --> 00:23:48,400 And so they get X is glutamate levels. 448 00:23:48,600 --> 00:23:51,000 And that's again a very excited to receive emulating or 449 00:23:51,000 --> 00:23:53,000 transmitter. And so for certain people who 450 00:23:53,000 --> 00:23:56,500 have those variants, we want to really be careful to avoid foods 451 00:23:56,500 --> 00:24:00,400 high in protein even losing a grains for example while 452 00:24:00,400 --> 00:24:02,800 glutamate as well. You want to avoid those Foods in 453 00:24:02,800 --> 00:24:05,300 the evening knowing that they could potentially affecting the 454 00:24:05,300 --> 00:24:07,100 quality of your sleep. Gotcha. 455 00:24:07,100 --> 00:24:11,900 And now it's interesting, I've had several clients and most of 456 00:24:11,908 --> 00:24:14,800 my clients Ants are trying to avoid eating right before bed 457 00:24:15,000 --> 00:24:18,300 but I'll go one step further and try to see have them experiment 458 00:24:18,300 --> 00:24:21,300 with not consuming. A significant bowls of protein 459 00:24:21,300 --> 00:24:25,500 right before bed or if they do, so try and have equal parts fat 460 00:24:25,500 --> 00:24:28,500 with that meal, as a way to kind of help slow the absorption of 461 00:24:28,500 --> 00:24:30,400 that protein. I feel like if they ever have 462 00:24:30,400 --> 00:24:32,500 like, just a massive bowls of pure protein before bed, like 463 00:24:32,500 --> 00:24:35,000 chicken breast or shrimp. For instance, they almost 464 00:24:35,000 --> 00:24:38,300 invariably don't sleep as well. Yeah, there you go. 465 00:24:38,300 --> 00:24:41,500 And it could very well be this glutamate Gaba issue, for sure. 466 00:24:41,600 --> 00:24:44,900 Yeah. And so I really I really 467 00:24:44,900 --> 00:24:47,900 recommend that. You try to go to bed on an empty 468 00:24:47,900 --> 00:24:50,400 stomach. Anyway, you know, that's the 469 00:24:50,400 --> 00:24:53,300 time where your gut needs time to recover to heal. 470 00:24:53,300 --> 00:24:57,600 And so we talked about, you know, cycling your meals. 471 00:24:57,900 --> 00:24:59,200 You know, we talked about intermittent fasting that sort 472 00:24:59,200 --> 00:25:02,300 of stuff if you want. But I really try to get guys to 473 00:25:02,300 --> 00:25:05,100 eat more earlier in the day and really stop, you know, like for 474 00:25:05,108 --> 00:25:08,000 me it's 6 p.m. so I'll go to bed. 10:36 p.m. is when I 475 00:25:08,008 --> 00:25:11,000 stopped eating every night and so it gives my body, you know, 476 00:25:11,000 --> 00:25:15,000 good for hours and metabolism. Then digesting without any added 477 00:25:15,000 --> 00:25:18,900 stress. After that, I'll point out, is 478 00:25:18,900 --> 00:25:23,100 that one of the, the key hormones that are that, it's 479 00:25:23,100 --> 00:25:25,300 intimately tied with sleep and growth hormone. 480 00:25:25,900 --> 00:25:29,500 And as we get older growth hormone, declines, naturally, 481 00:25:29,900 --> 00:25:33,600 and that could potentially have a real effect on sleep and 482 00:25:33,600 --> 00:25:37,300 thyroid would be the same thing. I've had a lot of women 483 00:25:37,300 --> 00:25:41,400 especially with our so men, but but I'd say more often women who 484 00:25:41,400 --> 00:25:44,700 have significant issues with sleep and when we correct your 485 00:25:44,700 --> 00:25:48,300 thyroid hormone levels that issue completely resolves. 486 00:25:48,400 --> 00:25:51,600 And so it could often be hormones, growth hormone, I do a 487 00:25:51,600 --> 00:25:54,700 lot of work with peptides therapy to help boost natural 488 00:25:54,700 --> 00:25:58,200 growth hormone production and that will have a dramatic effect 489 00:25:58,200 --> 00:25:59,900 on sleep. First, and foremost before, 490 00:25:59,900 --> 00:26:02,400 anything else. I feel like peptides. 491 00:26:02,400 --> 00:26:03,300 I mean, correct me if I'm wrong here. 492 00:26:03,300 --> 00:26:05,600 This is your will has not mine, but I think that's kind of like 493 00:26:05,600 --> 00:26:10,700 the one of the the New up-and-coming Frontiers when it 494 00:26:10,700 --> 00:26:13,500 comes to optimizing. Is there seems to be like a wild 495 00:26:13,500 --> 00:26:16,000 west associated with its right now. 496 00:26:16,000 --> 00:26:20,700 It seems Well, you definitely use the right phrase there while 497 00:26:20,700 --> 00:26:24,700 Wes is it, unfortunately, how it's become, so peptides are 498 00:26:24,800 --> 00:26:28,200 truly amazing molecules. They're signaling molecules that 499 00:26:28,200 --> 00:26:31,400 are by already recognizes because they're derived from 500 00:26:31,400 --> 00:26:36,800 enzymes that are body creates or create at one point and they can 501 00:26:36,800 --> 00:26:39,400 be used for very precise purposes. 502 00:26:39,400 --> 00:26:42,600 So for example, I mentioned there peptides that help Booth 503 00:26:42,600 --> 00:26:44,400 your boost. Your body's growth hormone 504 00:26:44,400 --> 00:26:47,400 production, there are peptides that help. 505 00:26:47,700 --> 00:26:52,800 Immune system through, you know, the thymus gland is in our neck, 506 00:26:53,000 --> 00:26:57,100 and when we're very young, it's intimately involved in our and 507 00:26:57,100 --> 00:27:04,000 the maturation of our immune system and that gland, shrivels 508 00:27:04,500 --> 00:27:11,000 and atrophies and that gland is gone and adults. 509 00:27:11,500 --> 00:27:15,000 Well, peptides derived from the thymus gland are very helpful at 510 00:27:15,000 --> 00:27:17,400 boosting our body's immune function specifically teeth. 511 00:27:17,600 --> 00:27:20,900 Cell function. So that's a great use for 512 00:27:20,900 --> 00:27:24,100 peptides peptides for musculoskeletal repair for 513 00:27:24,100 --> 00:27:27,000 reducing inflammation, whether it's in the joints, or in the 514 00:27:27,000 --> 00:27:31,600 gut or systemically are peptides for very specific purposes, the 515 00:27:31,600 --> 00:27:36,300 problems that have called from this, is that when I prescribe a 516 00:27:36,308 --> 00:27:38,900 peptide, it comes from a compounding pharmacy. 517 00:27:39,300 --> 00:27:43,400 I have quality assurance, I have certificates of authenticity. 518 00:27:43,400 --> 00:27:48,600 I know that it's being monitored and I'm A spot with the purity 519 00:27:48,600 --> 00:27:51,900 of those products when I prescribe them, right now, you 520 00:27:51,900 --> 00:27:55,100 can go through several sites online, direct to Consumer site 521 00:27:55,100 --> 00:27:57,800 that will sell you peptides. And that's what a lot of guys 522 00:27:57,800 --> 00:27:59,400 are doing. And for me, that's really a big 523 00:27:59,400 --> 00:28:02,800 concern because I just, I don't know what the heck they are and 524 00:28:02,800 --> 00:28:04,500 what the real or not. I don't know if they're legit. 525 00:28:04,500 --> 00:28:06,400 I don't know if they're tainted. I just have no idea. 526 00:28:06,400 --> 00:28:09,700 The quality and and so it is in a sense. 527 00:28:09,700 --> 00:28:12,200 What you said, the wall West has gotten a lot of control now 528 00:28:12,200 --> 00:28:14,800 where there are a bunch of companies out there selling 529 00:28:14,800 --> 00:28:19,600 peptides and and it's a concern. And these compounding pharmacies 530 00:28:19,600 --> 00:28:24,700 like like compounding is is no small feat like there's so much 531 00:28:24,700 --> 00:28:26,600 variance that goes into compounding these formulas and 532 00:28:26,608 --> 00:28:29,700 if you don't have that dialed in but with a lot of these like 533 00:28:29,700 --> 00:28:33,600 topical treatments especially like you can totally and 534 00:28:33,600 --> 00:28:37,500 drastically change, what your hormone levels are and you 535 00:28:37,500 --> 00:28:39,400 wouldn't really know if you're getting these from a non 536 00:28:39,400 --> 00:28:43,700 reputable source. Yeah, exactly. 537 00:28:43,700 --> 00:28:45,200 Right. You you got to be careful that 538 00:28:45,200 --> 00:28:49,300 you know what you're taking and you know your body Rekha. 539 00:28:49,300 --> 00:28:53,700 If it's if it's properly synthesized it's a very specific 540 00:28:54,100 --> 00:28:57,500 amino acid sequence and its alternate anyway you have no 541 00:28:57,500 --> 00:28:58,900 idea what those effects are going to be. 542 00:29:00,200 --> 00:29:03,200 So what is like pull the curtain back on. 543 00:29:03,200 --> 00:29:06,600 What your company does. Exactly like if you've got to 544 00:29:06,700 --> 00:29:10,700 look like a clamp that comes in there dealing with performance 545 00:29:10,700 --> 00:29:14,500 issues in the gym or in the bedroom and they just don't feel 546 00:29:14,500 --> 00:29:17,000 optimal. What is that like what does that 547 00:29:17,000 --> 00:29:19,700 play by play look like in getting them fixed up. 548 00:29:20,400 --> 00:29:24,200 Yeah, so great question. So, the first thing we do is as 549 00:29:24,200 --> 00:29:27,400 part of an I've created what I call the N1 Performance Health 550 00:29:27,400 --> 00:29:31,100 program and I called it in one specifically because And of 1 or 551 00:29:31,100 --> 00:29:34,200 n equals one as a phrase that we use in medicine that refers to 552 00:29:34,200 --> 00:29:37,800 individualized and a clinical trial of just one person. 553 00:29:38,200 --> 00:29:41,800 Because we understand that we're all individual, and your health 554 00:29:41,800 --> 00:29:44,500 needs to be addressed that way as well. 555 00:29:44,500 --> 00:29:48,600 So, first step in the program is we take a deep dive into a 556 00:29:48,608 --> 00:29:52,300 health assessment, and we really understand lifestyle and 557 00:29:52,300 --> 00:29:55,300 behavior is activities and social connection. 558 00:29:55,300 --> 00:29:58,400 And you know, medical history were to be tried before, which 559 00:29:58,400 --> 00:29:59,400 worked. What hasn't worked? 560 00:30:00,000 --> 00:30:03,000 What are your challenges wonder? What's holding you back? 561 00:30:04,400 --> 00:30:07,200 What's getting in your way? What if you try before, what has 562 00:30:07,200 --> 00:30:09,400 and hasn't worked? And what are your goals? 563 00:30:09,400 --> 00:30:12,300 What do you want? And I think this is really worth 564 00:30:12,300 --> 00:30:13,800 taking just a moment just emphasize here. 565 00:30:13,800 --> 00:30:16,000 So a lot of guys will come in and say I want to lose 20 566 00:30:16,000 --> 00:30:19,500 pounds. Well, my question is why and 567 00:30:19,500 --> 00:30:21,300 they'll be like, yeah, I want this one pounds, get you? 568 00:30:21,300 --> 00:30:23,700 Just because I have my belly's that, you know, when I don't be 569 00:30:23,700 --> 00:30:26,800 so fat, but but why? Well, yeah, because we don't, I 570 00:30:26,800 --> 00:30:27,900 want to pass to fit. No know. 571 00:30:27,900 --> 00:30:30,200 Why is it? Well, you know, I just I don't 572 00:30:30,200 --> 00:30:34,600 like the way I look but why? And so that's a big part of it 573 00:30:34,600 --> 00:30:37,400 is really getting getting intimate with with my clients to 574 00:30:37,400 --> 00:30:39,100 understand. What their, why is, what are 575 00:30:39,108 --> 00:30:41,000 their goals. And a lot of times it's around 576 00:30:41,000 --> 00:30:43,300 intimacy with their partner, or feeling loved or feeling 577 00:30:43,300 --> 00:30:46,600 connected to someone or having a better relationship with their 578 00:30:46,600 --> 00:30:50,800 family in some way. So it there are superficial um 579 00:30:50,800 --> 00:30:53,500 goals and then there are deeper really more meaningful goals and 580 00:30:53,500 --> 00:30:56,600 I think it's important to really hone in on those important. 581 00:30:56,800 --> 00:31:00,300 You know, substantial goals, if you will go to war, If we do 582 00:31:00,300 --> 00:31:03,400 that, we then choose the appropriate testing package and 583 00:31:03,500 --> 00:31:06,400 all patients undergo genetic testing. 584 00:31:06,700 --> 00:31:10,500 So that's the simple cheek swab and were able to get 750 585 00:31:10,500 --> 00:31:15,100 thousand genes that we look at and develop some understanding 586 00:31:15,100 --> 00:31:17,000 of them when we look at nutrition. 587 00:31:17,600 --> 00:31:21,500 Micronutrients sleep, detox Fitness and hormones. 588 00:31:21,500 --> 00:31:24,200 So six general areas that we look at in genetics. 589 00:31:24,800 --> 00:31:28,700 We do very detailed lab testing so this includes blood testing 590 00:31:28,700 --> 00:31:31,300 where we're looking at. Um, probably 20 different 591 00:31:31,300 --> 00:31:33,700 hormones. We're looking at a number of 592 00:31:33,700 --> 00:31:37,100 markers of inflammation. Number of markers of metabolic 593 00:31:37,100 --> 00:31:41,700 health and and, and glucose metabolism looking at massive 594 00:31:41,700 --> 00:31:43,300 panel. That looks at cardiovascular 595 00:31:43,300 --> 00:31:47,700 risk factors, you know, most doctors do cholesterol LDL HDL. 596 00:31:47,700 --> 00:31:51,300 And in general, those are fairly worthless, believe it or not and 597 00:31:51,700 --> 00:31:54,100 we'll look at a lot more detailed information than that 598 00:31:54,100 --> 00:31:57,600 like April be and the NMR fractionation of particle count 599 00:31:57,600 --> 00:32:01,100 and stuff like that. We dive deep into that stuff. 600 00:32:01,100 --> 00:32:03,900 We do a lot of functional testing as well, so we do 601 00:32:03,900 --> 00:32:07,500 microbiome testing. So microbiome is what we call 602 00:32:07,500 --> 00:32:11,400 the bacteria in your gut and your gut actually controls 603 00:32:11,400 --> 00:32:12,800 almost every part of your health. 604 00:32:12,800 --> 00:32:17,100 And it's something that's that's kind of foreign to most people. 605 00:32:17,100 --> 00:32:23,200 But the bacteria in our gut, they control our metabolism, 606 00:32:23,200 --> 00:32:25,200 they control our neurotransmitter production, 607 00:32:25,200 --> 00:32:29,800 they control energy or move it control our immune system and 608 00:32:30,000 --> 00:32:33,000 So, it's really important to understand the microbiome. 609 00:32:33,000 --> 00:32:37,100 And if it's off, if there's an imbalance in bacteria, if 610 00:32:37,100 --> 00:32:39,800 there's any signs of inflammation or breakdown of the 611 00:32:39,800 --> 00:32:44,200 gut lining or candida, or other infections, microbiome is really 612 00:32:44,200 --> 00:32:47,500 a key part of that assessment. We look at Food sensitivity 613 00:32:47,500 --> 00:32:49,800 testing. I've had a number of guys come 614 00:32:49,800 --> 00:32:52,400 in and they've had gut issues. And then food, sensitivity, 615 00:32:52,400 --> 00:32:54,800 testing shows that there are certain foods that are causing 616 00:32:54,800 --> 00:32:59,100 problems and and that can have an instant effect on their 617 00:32:59,100 --> 00:33:01,400 health, just buy it. Eliminating those those specific 618 00:33:01,400 --> 00:33:04,700 Foods. We also look at cortisol 619 00:33:04,700 --> 00:33:08,800 testing, so I mentioned earlier how stress can have a big effect 620 00:33:08,800 --> 00:33:12,500 on your health and that stress can come from psychological 621 00:33:12,500 --> 00:33:15,700 stress but also stress from poor sleep or stress from chromium 622 00:33:15,700 --> 00:33:19,000 nutrition or stress from toxins in our environment, you know, 623 00:33:19,000 --> 00:33:22,800 stress from wherever it may be. And that chronically elevated 624 00:33:22,800 --> 00:33:25,300 cortisol. Eventually becomes low cortisol, 625 00:33:25,300 --> 00:33:28,600 and understanding your cortisol levels are really really 626 00:33:28,600 --> 00:33:30,800 important, especially when it Students health. 627 00:33:31,300 --> 00:33:35,900 So we look at that, we look at organic acids in any case we're 628 00:33:35,900 --> 00:33:39,000 going to gases are really markers of metabolism. 629 00:33:39,000 --> 00:33:41,500 If you will to look at how our body processes that the main 630 00:33:41,500 --> 00:33:44,600 macronutrients Cardinal carbs, proteins, and fats, and it looks 631 00:33:44,600 --> 00:33:49,700 at every step of glycolysis and the Krebs cycle and other other 632 00:33:49,700 --> 00:33:53,300 steps gluconeogenesis other steps in metabolism to 633 00:33:53,300 --> 00:33:55,400 understand where there's a bottleneck or where there's a 634 00:33:55,408 --> 00:33:58,300 problem or you know why your mitochondria not working like 635 00:33:58,300 --> 00:34:02,400 they should So we do all this comprehensive testing and then 636 00:34:02,400 --> 00:34:07,900 we put all this together and create a very detailed blueprint 637 00:34:08,800 --> 00:34:11,800 and that includes genetic blueprint a lifestyle. 638 00:34:11,800 --> 00:34:16,400 Blueprint medical blueprint always based on their 639 00:34:16,400 --> 00:34:19,600 challenges, their goals and all the test results. 640 00:34:20,199 --> 00:34:24,100 And my guys work with health coaches, functional medicine 641 00:34:24,100 --> 00:34:26,600 drain health coaches because, you know, lifestyle and 642 00:34:26,600 --> 00:34:29,100 behaviors and accountability is so important. 643 00:34:29,900 --> 00:34:33,500 With the medical team and we will prescribe various hormones 644 00:34:34,100 --> 00:34:37,699 in supplements and peptides and whatever you may need on an 645 00:34:37,699 --> 00:34:42,300 individualized basis and will be tweaking that on a regular basis 646 00:34:42,300 --> 00:34:44,900 throughout the program. How often are you typically 647 00:34:44,900 --> 00:34:47,699 doing repeat? Lab work to see how the 648 00:34:47,699 --> 00:34:50,800 prescribed peptides and hormones are impacting their Baseline 649 00:34:50,800 --> 00:34:52,900 markers? Yeah, great question. 650 00:34:52,900 --> 00:34:54,600 It really depends on what we're looking at. 651 00:34:54,600 --> 00:34:58,500 So if we're looking at things like testosterone that that 652 00:34:58,500 --> 00:35:02,000 needle moves very quickly, Lee. If we're looking at things like 653 00:35:02,000 --> 00:35:06,400 apob or looking at other markers, it may take a lot 654 00:35:06,400 --> 00:35:08,400 longer fasting insulin. For example, I'm not gonna look 655 00:35:08,400 --> 00:35:10,400 at that every month it that maybe every three months, for 656 00:35:10,408 --> 00:35:13,200 example. Yeah, some lousy we look at only 657 00:35:13,200 --> 00:35:15,200 once a year, some labs are every month. 658 00:35:15,200 --> 00:35:18,500 It really just depends on the individual, depends on what labs 659 00:35:18,500 --> 00:35:21,600 were dealing with. You know, the guy has high uric 660 00:35:21,600 --> 00:35:24,900 acid levels which is typically a sign of poor, metabolic Health, 661 00:35:24,900 --> 00:35:26,300 only be checking in that regularly. 662 00:35:27,600 --> 00:35:29,400 You know, things like hemoglobin A1c. 663 00:35:29,400 --> 00:35:34,400 That's a Marker for Diabetes Type 2 diabetes, especially in 664 00:35:34,400 --> 00:35:36,100 these men. That's not one you're going to 665 00:35:36,100 --> 00:35:38,500 check every month because you don't care as much about that. 666 00:35:38,500 --> 00:35:41,100 As you may have other more important markers of metabolic 667 00:35:41,100 --> 00:35:44,300 Health. Now, a lot of these, these ideal 668 00:35:44,300 --> 00:35:46,500 windows are there. Different like you go? 669 00:35:46,500 --> 00:35:49,500 Like if somebody gets like, I go to various different place, to 670 00:35:49,500 --> 00:35:53,400 get my lab work drawn and when they gave me the printout of 671 00:35:53,400 --> 00:35:55,800 what the ideal range should be. It's always different. 672 00:35:55,800 --> 00:35:59,100 There's not like a standardized ideal range, it seems. 673 00:35:59,400 --> 00:36:02,500 So when it Comes to like a guy's testosterone panel. 674 00:36:02,500 --> 00:36:06,000 For instance, is there like a deal window that you would like 675 00:36:06,000 --> 00:36:08,100 to see the vast majority of your clientele fall with him? 676 00:36:09,100 --> 00:36:12,500 Yeah, great question. So this is something I talk 677 00:36:12,500 --> 00:36:14,200 about a lot so glad you brought this up. 678 00:36:14,200 --> 00:36:19,300 So I would emphasize that when you look at your Labs that range 679 00:36:19,300 --> 00:36:21,900 that you're talking about on the right, I want you to just to 680 00:36:21,900 --> 00:36:25,500 look at the top of any lab page and you'll notice that that 681 00:36:25,500 --> 00:36:32,000 range is called reference range. It's not Normal range ideal 682 00:36:32,000 --> 00:36:34,000 range optimal range. It's not, it's called the 683 00:36:34,000 --> 00:36:37,500 reference range. And so that leads to the obvious 684 00:36:37,500 --> 00:36:39,300 question will, what's the reference range? 685 00:36:39,300 --> 00:36:43,800 What does that mean? What that means is that lab has 686 00:36:43,800 --> 00:36:49,300 taken millions of previous people before you and simply 687 00:36:49,300 --> 00:36:52,400 average those results. And they look at what is the 688 00:36:52,400 --> 00:36:55,300 statistical average, or median of all those labs. 689 00:36:55,700 --> 00:36:59,100 And then you look at 2, standard deviations above, and below it. 690 00:36:59,100 --> 00:37:01,600 And that gives In your court, reference range, think of the 691 00:37:01,600 --> 00:37:05,400 bell curve and basically taking, you know, 95% plus of the 692 00:37:05,400 --> 00:37:08,500 population in that range. And so that's how the reference 693 00:37:08,500 --> 00:37:11,200 range comes up. I was developed that the big 694 00:37:11,200 --> 00:37:14,200 problem here. That is worth, really 695 00:37:14,200 --> 00:37:18,100 emphasizing here. Is there were three longitudinal 696 00:37:18,100 --> 00:37:21,500 studies published worldwide one here in the u.s. called the 697 00:37:21,500 --> 00:37:23,400 mail. Massachusetts aging study, what 698 00:37:23,400 --> 00:37:26,000 was in Sweden and was in Finland, you can look this up on 699 00:37:26,000 --> 00:37:28,100 PubMed. All three of them looked at 20 700 00:37:28,100 --> 00:37:32,300 plus years of testosterone. Our own data worldwide and what 701 00:37:32,300 --> 00:37:35,400 they found, all three studies remarkably showed the exact same 702 00:37:35,400 --> 00:37:39,500 thing and that is that free testosterone. 703 00:37:39,500 --> 00:37:45,200 Get this has dropped 45 percent in the last 20 years. 704 00:37:45,400 --> 00:37:48,400 So, let me repeat that free testosterone levels. 705 00:37:48,400 --> 00:37:53,200 Worldwide have dropped 45 percent over the last 20 years. 706 00:37:53,600 --> 00:37:55,600 What that means is a 50-year old guy. 707 00:37:55,600 --> 00:38:00,900 Today, has a free testosterone that is almost Half of what it 708 00:38:00,900 --> 00:38:04,800 was 20 years ago. So, understanding results of 709 00:38:04,808 --> 00:38:08,700 those three studies showing that worldwide levels are plummeting, 710 00:38:08,700 --> 00:38:11,900 which I believe is mostly from toxins in our environment by the 711 00:38:11,900 --> 00:38:16,200 way, but we know those levels are plummeting and so now go 712 00:38:16,200 --> 00:38:18,600 back to your lab slip and think about that reference range and 713 00:38:18,600 --> 00:38:21,100 think about what that reference range was 20 years ago compared 714 00:38:21,100 --> 00:38:24,100 to what it is now. Yeah, it was about 50 percent 715 00:38:24,100 --> 00:38:28,300 higher and so when you think of where you are in that range, now 716 00:38:28,300 --> 00:38:29,700 it gives you a whole different perspective. 717 00:38:29,900 --> 00:38:33,700 Did that not only are you is your level not necessarily 718 00:38:33,700 --> 00:38:39,000 optimized or ideal or good? You're just in the bottom of 719 00:38:39,000 --> 00:38:42,200 this excuse my language shitty average that we have now that 720 00:38:42,200 --> 00:38:46,500 people are accepting as okay. And so that's the real problem 721 00:38:46,500 --> 00:38:49,800 is that it's very misleading to have this, this, this massive 722 00:38:49,800 --> 00:38:52,100 reference range, that's honestly a joke. 723 00:38:52,100 --> 00:38:55,100 And so some Labs, it may say, you know, total testosterone 724 00:38:55,100 --> 00:38:59,400 like 195 to 700 or or 210 to 800. 725 00:38:59,400 --> 00:39:01,200 It's That's all, it's ridiculous. 726 00:39:01,700 --> 00:39:04,800 So what do you want? What's ideal a total 727 00:39:04,800 --> 00:39:10,100 testosterone in general doesn't mean much because the way to 728 00:39:10,100 --> 00:39:14,200 Stossel works is it has to get into the nucleus of the cell to 729 00:39:14,200 --> 00:39:16,900 affect transcription, which means basically means the DNA, 730 00:39:16,900 --> 00:39:19,900 producing enzymes and proteins to have its outcome or its 731 00:39:19,900 --> 00:39:23,500 direct result for testosterone to get into the nucleus of the 732 00:39:23,500 --> 00:39:25,000 cell. It first has to get into the 733 00:39:25,008 --> 00:39:28,300 nucleus has to get into the cell itself and to do that, it has to 734 00:39:28,300 --> 00:39:31,700 be free floating. Can't be bound any proteins in 735 00:39:31,700 --> 00:39:34,700 the blood or else it cannot get into the cell to do its job. 736 00:39:35,500 --> 00:39:38,700 And so that's what the word free testosterone means. 737 00:39:38,700 --> 00:39:41,600 It specifically indicates testosterone molecules that are 738 00:39:41,600 --> 00:39:45,100 not bound to proteins. And are thus bioavailable which 739 00:39:45,100 --> 00:39:48,800 means it's able to get into a cell to the US, get into the 740 00:39:48,808 --> 00:39:51,800 nucleus and have its effect. And so, when we look at total 741 00:39:51,800 --> 00:39:55,000 testosterone, you can almost think the total testosterone as 742 00:39:55,300 --> 00:40:00,200 your army of soldiers. And the free testosterone is the 743 00:40:00,200 --> 00:40:02,700 soldiers. You actually have guns so Julie 744 00:40:02,700 --> 00:40:04,200 actually do anything accomplish anything. 745 00:40:04,300 --> 00:40:06,900 Yeah. And so I don't really care too 746 00:40:06,900 --> 00:40:08,100 much about your total testosterone. 747 00:40:08,100 --> 00:40:09,500 I'll give an example of what I mean by this. 748 00:40:10,200 --> 00:40:12,900 We care about free testosterone and we want to free testosterone 749 00:40:12,900 --> 00:40:14,900 depending on the scale and depending on whether it's 750 00:40:14,900 --> 00:40:19,000 calculate or measure, there's no the key thing, some Labs will 751 00:40:19,200 --> 00:40:22,600 calculate based on on looking at total testosterone, looking at 752 00:40:22,600 --> 00:40:26,000 shbg and I'll be minute, I'll give you this ballpark number, 753 00:40:26,000 --> 00:40:29,100 which may or may not be. Accurate versus directly 754 00:40:29,100 --> 00:40:31,700 measure, which I would prefer the measure range. 755 00:40:31,700 --> 00:40:35,400 You want it around 200 and that range to give you an idea. 756 00:40:35,400 --> 00:40:41,000 It'll say, I think this is like, 62, 225 is the range and you 757 00:40:41,000 --> 00:40:44,100 wanted 200, 250 or so. It was a goal for total test 758 00:40:44,200 --> 00:40:48,500 for, excuse me, for free testosterone, some other labs, 759 00:40:48,500 --> 00:40:52,100 that may be up to 20 up to 25, in which case you want to be 20. 760 00:40:52,100 --> 00:40:54,600 So, depending on your lab is either 20 or 200 depending on 761 00:40:54,607 --> 00:40:55,800 the Range that you're looking at. 762 00:40:57,100 --> 00:41:01,500 I'll have guys, that will have a total testosterone of 600. 763 00:41:02,500 --> 00:41:07,300 And they're free is 185 or I can have a guy with a total 764 00:41:07,300 --> 00:41:11,000 testosterone of 12:00 and their free is 185. 765 00:41:11,500 --> 00:41:15,800 And so you can see how the total can vary quite a bit, but it's 766 00:41:15,800 --> 00:41:18,200 the free that we really care much more about, and that's 767 00:41:18,200 --> 00:41:20,100 really the goal. So, when you're looking at, you 768 00:41:20,100 --> 00:41:22,600 know, what's ideal or optimal is, you really want that free 769 00:41:22,600 --> 00:41:26,000 testosterone to be up near 200 250 or so? 770 00:41:26,300 --> 00:41:28,500 In, that example, of a guy that's got a total testosterone 771 00:41:28,500 --> 00:41:35,200 at 12:00 and a free of 185, he's probably Got more toxins, more 772 00:41:35,200 --> 00:41:37,600 estrogens, more sex hormone-binding Goblin in his 773 00:41:37,600 --> 00:41:40,900 system than the other, so that would probably be more of an 774 00:41:40,900 --> 00:41:43,000 environmental fix than anything, right? 775 00:41:43,600 --> 00:41:47,100 Well, you're right that he definitely has more shbg because 776 00:41:47,100 --> 00:41:52,000 that's what's binding up all the testosterone to make that the 777 00:41:52,000 --> 00:41:55,400 ratio different from the god of the total of 600. 778 00:41:55,400 --> 00:41:59,000 Yes, he has much higher shbg and a lot of genetic space-time. 779 00:41:59,000 --> 00:42:02,100 A lot of it is based on some resistance factors. 780 00:42:02,200 --> 00:42:06,100 And guys are always asking, well, you know, what can I do to 781 00:42:06,100 --> 00:42:08,900 lower my shbg. So I can get a higher free 782 00:42:08,900 --> 00:42:12,500 testosterone ratio and it's fairly tough to do. 783 00:42:12,900 --> 00:42:15,800 Stinging, nail root is One supplement has been shown to 784 00:42:15,800 --> 00:42:17,400 have some benefit in that regard. 785 00:42:18,000 --> 00:42:20,300 I've seen some stuff on Boron. I don't think it's very 786 00:42:20,300 --> 00:42:22,000 effective. I don't think the data is really 787 00:42:22,000 --> 00:42:25,400 strong there. Psalms selective Androgen 788 00:42:25,400 --> 00:42:28,800 receptor modulators will make your your shbg plummet down 789 00:42:28,800 --> 00:42:32,100 close to 0, which you would think? 790 00:42:32,300 --> 00:42:35,000 Maybe that's good but we really don't understand the long-term 791 00:42:35,000 --> 00:42:38,900 consequences of that. So I don't ever recommend that. 792 00:42:38,900 --> 00:42:42,300 Typically some guys, we just need to accept the fact that 793 00:42:42,300 --> 00:42:45,900 their total testosterone is going to have to be higher to 794 00:42:45,900 --> 00:42:48,900 account for that high shbg. Gotcha. 795 00:42:48,900 --> 00:42:49,800 Gotcha. It makes sense. 796 00:42:49,800 --> 00:42:53,400 Yeah. What are the best there? 797 00:42:53,400 --> 00:42:55,700 Any other you kind of you kind of went over them here but like 798 00:42:55,700 --> 00:42:57,200 for me just to give you some context. 799 00:42:57,200 --> 00:43:00,100 So I competed natural bodybuilding, I can't use arms, 800 00:43:00,100 --> 00:43:02,700 I can't use peptides. I Use anything? 801 00:43:02,700 --> 00:43:04,500 I mean they're like crazy strict. 802 00:43:05,200 --> 00:43:07,600 So what are the best natural ways? 803 00:43:07,600 --> 00:43:10,000 Like are there any legit supplements? 804 00:43:10,000 --> 00:43:12,100 I mean talking about boron you talk about stinging nettle like 805 00:43:12,100 --> 00:43:15,000 is there anything? Apart from just fewer 806 00:43:15,000 --> 00:43:19,400 environmental toxins better quality sleep and mindset that I 807 00:43:19,400 --> 00:43:21,700 can do or my pretty much just sticking to the basics? 808 00:43:22,300 --> 00:43:25,400 Yeah, I mean you look at what's the, what's the foundational 809 00:43:25,400 --> 00:43:27,400 Basics that I would recommend for every mankind? 810 00:43:27,400 --> 00:43:28,400 You know, I get that question a lot. 811 00:43:28,400 --> 00:43:30,800 Like, I think kind of answers your question, you know, number 812 00:43:30,800 --> 00:43:35,100 one vitamin D. She has a lot of effects on your 813 00:43:35,100 --> 00:43:38,200 body and so making sure your vitamin D levels are optimized. 814 00:43:38,600 --> 00:43:42,100 So most guys are defeat even here in Florida where I am, you 815 00:43:42,100 --> 00:43:45,200 would think that Sunshine State. You think, the vitamin D levels 816 00:43:45,200 --> 00:43:47,800 are great. I see guys every day who are in 817 00:43:47,800 --> 00:43:50,300 the sun and the levels are still like 20. 818 00:43:51,000 --> 00:43:55,100 And so and the goal for that is 60 to 80 is your target for 819 00:43:55,100 --> 00:43:58,200 vitamin D levels and so most guys need Vitamin D 820 00:43:58,200 --> 00:44:00,900 supplementation. Even though bioavailability, 821 00:44:00,900 --> 00:44:04,300 maybe poor, you still Need it because some people just 822 00:44:04,300 --> 00:44:07,900 genetically they won't convert sunlight into enough. 823 00:44:07,900 --> 00:44:11,000 Vitamin D, that they need some vitamin D is important. 824 00:44:11,200 --> 00:44:14,500 I love something to help with your face to detox. 825 00:44:15,100 --> 00:44:17,400 You know, a sulfur containing supplement, like, you know, NAC 826 00:44:17,400 --> 00:44:19,500 or something like that to help boost glutathione levels. 827 00:44:19,500 --> 00:44:21,800 I think this is really important, especially given the 828 00:44:21,808 --> 00:44:24,100 fact that we know that toxins are everywhere. 829 00:44:25,000 --> 00:44:29,100 So supporting glutathione function, fish oil, you know, we 830 00:44:29,100 --> 00:44:32,300 could talk about omega-3 versus Omega six and I know you're He 831 00:44:32,300 --> 00:44:36,900 focused on this in the past but anything we can do to help that 832 00:44:37,700 --> 00:44:43,300 lower that Omega 6 to 3 ratio by fish oil, I always recommend. 833 00:44:44,200 --> 00:44:47,000 I think there's some honestly be a studies out there that say 834 00:44:47,000 --> 00:44:50,300 fish oil doesn't work. Well I think again understanding 835 00:44:50,300 --> 00:44:53,800 a systems biology approach to health that we're looking at a 836 00:44:53,800 --> 00:44:56,800 lot more than any one specific barometer of that. 837 00:44:56,800 --> 00:45:00,900 And we know that if you look at, you know, what are the poisons 838 00:45:00,900 --> 00:45:03,800 that we need to avoid? Only its number one sugar. 839 00:45:03,800 --> 00:45:06,800 We know that number two, that's not often recognized our seed 840 00:45:06,800 --> 00:45:09,900 oils, the sea levels of vegetable oil was consumed. 841 00:45:09,900 --> 00:45:14,600 Little sunflower, safflower oil, peanut oil, all these oils are 842 00:45:14,600 --> 00:45:19,800 full of omega-6 polyunsaturated fatty acids, which are 843 00:45:19,800 --> 00:45:23,400 pro-inflammatory. And so, you know, if you're 844 00:45:23,400 --> 00:45:26,000 trying to burn fat, trying to trying to get a six-pack trying 845 00:45:26,000 --> 00:45:30,500 to lose visceral fat and build muscle, you'll never do it. 846 00:45:30,500 --> 00:45:32,800 If you can't fix that Omega 6. Ratio. 847 00:45:32,900 --> 00:45:36,100 And so that involves number one lower and omega-6 fatty acids by 848 00:45:36,200 --> 00:45:40,100 by eliminating intake but then also increasing omega-3. 849 00:45:40,900 --> 00:45:43,900 So I love fish oil, you know, good quality multivitamin, of 850 00:45:43,900 --> 00:45:46,400 course, make sure you're getting all the, the, the B complex 851 00:45:46,400 --> 00:45:49,300 vitamins, based on organic acid testing. 852 00:45:49,300 --> 00:45:52,400 A lot of guys do need additional B vitamins support. 853 00:45:54,200 --> 00:45:57,200 I think it was thinking. Magnesium levels are important, 854 00:45:57,200 --> 00:46:02,900 as well. What else have you seen any 855 00:46:02,900 --> 00:46:04,500 correlation like when you're when you're working with your 856 00:46:04,500 --> 00:46:07,500 clientele and you're asking what their diets like have you seen 857 00:46:07,500 --> 00:46:11,300 any like when you rule out all the people that are following a 858 00:46:11,308 --> 00:46:13,600 standard American diet, and just eating everything crap, and you 859 00:46:13,600 --> 00:46:17,600 look at the extremes of like, a plant-based diet, versus an 860 00:46:17,600 --> 00:46:20,400 animal-based diet, like vegans versus carnivores. 861 00:46:20,400 --> 00:46:24,200 Like do you see any common patterns there with regard to 862 00:46:24,700 --> 00:46:29,200 overall hormonal health? It's a good question and you 863 00:46:29,200 --> 00:46:32,500 know it's such a it's such a crazy world. 864 00:46:32,500 --> 00:46:35,400 When you look at the nutritional battles that are out there with 865 00:46:35,400 --> 00:46:38,900 all the you know the carnivore versus paleo keto, vegan 866 00:46:38,900 --> 00:46:44,100 plant-based, you know there's so many different approaches and 867 00:46:44,800 --> 00:46:48,700 you know what I have seen honestly that's just anecdote, 868 00:46:48,700 --> 00:46:51,300 that's just you know, small cohort a pot, you know small 869 00:46:51,300 --> 00:46:56,300 population and and I think it's worth really emphasizing you 870 00:46:56,300 --> 00:46:59,100 know whatever my data is. I'm Going to share because it's 871 00:46:59,100 --> 00:47:03,700 irrelevant because you got to understand and for so many 872 00:47:03,700 --> 00:47:05,900 variables that we can't even account for. 873 00:47:05,900 --> 00:47:08,600 Hmm. So a lot of these studies are 874 00:47:08,600 --> 00:47:10,000 out there. You'll see a study every day 875 00:47:10,000 --> 00:47:12,500 where it says, oh this study shows a plant-based socks or 876 00:47:12,500 --> 00:47:13,900 Quito. Is the only one you need or 877 00:47:13,900 --> 00:47:17,000 paleo is where it's at or this or that the problem is, there's 878 00:47:17,000 --> 00:47:21,500 so many variables you take a population who is purely Quito. 879 00:47:22,000 --> 00:47:24,400 Well they're doing a lot of other things right as well, that 880 00:47:24,400 --> 00:47:27,900 means their doll in so tightly into their nutrition, that means 881 00:47:28,000 --> 00:47:30,600 They're working out every day as well, they're incorporating 882 00:47:30,600 --> 00:47:33,600 strength and fitness and strength and interval, and 883 00:47:33,600 --> 00:47:35,500 endurance training. That means they're getting a 884 00:47:35,508 --> 00:47:37,600 good quality sleep there, mitigating stress, they're 885 00:47:37,600 --> 00:47:39,200 doing, you know, mindset were good. 886 00:47:39,300 --> 00:47:41,300 They're taking supplements or doing all the right things you 887 00:47:41,300 --> 00:47:44,400 got to do. And so to compare that guy to 888 00:47:44,400 --> 00:47:49,000 another guy, it's impossible to account for all of the variables 889 00:47:49,000 --> 00:47:54,800 that come into play that any of those population-based 890 00:47:54,800 --> 00:47:58,200 observational studies are crap, and you just can't make They 891 00:47:58,200 --> 00:48:01,800 getting out of them. And so, I think a lot of it is 892 00:48:01,800 --> 00:48:04,100 individualization, a lot of it is figure out what's right for 893 00:48:04,107 --> 00:48:06,100 your body and what you're going to, you know, first of all, what 894 00:48:06,100 --> 00:48:08,200 you gonna be able to do consistently, what do you like? 895 00:48:08,200 --> 00:48:10,900 And what you going to stick with long term that you can 896 00:48:10,900 --> 00:48:13,400 incorporate into your life? You know, socially that you'll 897 00:48:13,400 --> 00:48:15,900 be able to do. I think that's what it's all 898 00:48:15,900 --> 00:48:18,400 about and then focusing on all those are aspects of Health that 899 00:48:18,400 --> 00:48:23,300 we've talked about and and so long answer to your question. 900 00:48:23,700 --> 00:48:26,400 I don't have any specific nuggets. 901 00:48:26,400 --> 00:48:28,400 They'll give you on one group versus the Other. 902 00:48:28,400 --> 00:48:30,900 I think it's putting all those pieces together and I think that 903 00:48:30,900 --> 00:48:34,000 it is it is possible to succeed with whatever specific diet you 904 00:48:34,000 --> 00:48:35,800 choose. If you dial everything else in 905 00:48:35,800 --> 00:48:37,600 together with it. You know. 906 00:48:37,600 --> 00:48:39,500 That's a good safe answer for sure. 907 00:48:40,000 --> 00:48:41,600 Yeah. I could have loved some feathers 908 00:48:41,600 --> 00:48:42,600 wrong way, with that one, for sure. 909 00:48:43,400 --> 00:48:44,800 Yeah, awesome. An awesome. 910 00:48:44,800 --> 00:48:50,200 Well, what else about? Like, when I get sent your, your 911 00:48:50,200 --> 00:48:53,800 bio, your headshot and everything, you're also The Man 912 00:48:53,800 --> 00:48:55,600 Behind the gains wave brand, right? 913 00:48:56,600 --> 00:48:59,800 Yeah, so I'm a gay slur provider, so yeah, I think 914 00:48:59,800 --> 00:49:01,500 that's how we got connected. Actually, you're right. 915 00:49:01,500 --> 00:49:03,300 So I think it's worth at least mentioning that. 916 00:49:03,500 --> 00:49:06,500 So I do a lot of work with Men's Health and as I mentioned, one 917 00:49:06,500 --> 00:49:09,700 of the key things that will drive a man to finally seek 918 00:49:09,900 --> 00:49:12,600 medical attention is sexual health issues. 919 00:49:12,900 --> 00:49:15,700 And so, a lot of the men we work with other Gabon Institute 920 00:49:15,900 --> 00:49:18,700 they're coming in for, you know, sexual performance, whether it's 921 00:49:18,700 --> 00:49:20,800 erectile dysfunction, or they just want to have better 922 00:49:20,800 --> 00:49:24,100 performance, or it may be a little be do or the other health 923 00:49:24,100 --> 00:49:29,500 issues we've talked about. And so Gaines wave is is a type 924 00:49:29,500 --> 00:49:33,000 of low intensity, Shockwave therapy to the penis that has 925 00:49:33,000 --> 00:49:37,700 been shown to dramatically improve sexual function by 926 00:49:37,700 --> 00:49:42,000 increasing blood flow. And so for men who are having 927 00:49:42,000 --> 00:49:45,600 issues with poor blood flow, it's a great option in a very 928 00:49:45,600 --> 00:49:49,800 non-invasive way to help improve blood flow and help them restore 929 00:49:49,800 --> 00:49:52,200 function Gadget. You can see one of my best 930 00:49:52,200 --> 00:49:53,800 friend's is in the Space Dandy Vega. 931 00:49:53,800 --> 00:49:56,100 He was sponsored by games wave for a while. 932 00:49:56,100 --> 00:49:58,200 So Had all these podcast coming out talking about? 933 00:49:58,200 --> 00:50:02,900 Yeah, yeah, yeah. So I thought I saw your headshot 934 00:50:02,900 --> 00:50:03,900 and bow and everything come through. 935 00:50:03,900 --> 00:50:07,700 So, I instantly recognized that and that's something that I feel 936 00:50:07,700 --> 00:50:10,100 like a lot of people, like, a lot of people just simply don't 937 00:50:10,100 --> 00:50:14,200 want to go the route of, you know, exotic as hormone therapy 938 00:50:14,200 --> 00:50:16,200 for whatever reason for Right Reasons. 939 00:50:16,200 --> 00:50:18,300 Wrong reasons. So having an option that's 940 00:50:18,300 --> 00:50:21,000 available to them, that's totally non-invasive in that 941 00:50:21,000 --> 00:50:22,500 regard. Yeah. 942 00:50:22,600 --> 00:50:24,300 Is it sensible thing to go for sure. 943 00:50:26,100 --> 00:50:28,600 Yeah, absolutely. I think it's it's important to. 944 00:50:28,600 --> 00:50:31,300 So, to point out that it's a non-invasive treatment is 945 00:50:31,300 --> 00:50:35,900 painless, it is, it is really one of the only ways that we 946 00:50:35,900 --> 00:50:39,800 have available at our fingertips today, to actually reverse the 947 00:50:39,800 --> 00:50:44,200 underlying cause of e.d. So, there are in general for 948 00:50:44,200 --> 00:50:46,800 cause of e.d. There's poor blood flow, you 949 00:50:46,808 --> 00:50:51,900 know, lack of arterial inflow. There is nerve problems. 950 00:50:51,900 --> 00:50:55,700 Which typically come from either pelvic surgery, like prostate or 951 00:50:55,800 --> 00:50:59,200 Surgery or diabetic, neuropathy or other types of neuropathy 952 00:50:59,200 --> 00:51:02,100 issues, spinal, cord, injury, brain, tumor stuff like that. 953 00:51:02,800 --> 00:51:06,100 Third would be hormone issues so low, testosterone it would 954 00:51:06,100 --> 00:51:11,600 certainly apply to that issues with thyroid DHEA, cortisol 955 00:51:11,800 --> 00:51:13,200 insulin. Any of these other hormones can 956 00:51:13,200 --> 00:51:15,300 also cause that. And then finally the for the 957 00:51:15,300 --> 00:51:18,800 psychological like, you know, marital issues infidelity porn 958 00:51:18,800 --> 00:51:21,300 addiction stuff like that, that couldn't psychologically getting 959 00:51:21,300 --> 00:51:24,300 away. But most men, we see maybe as 960 00:51:24,300 --> 00:51:26,900 many as 90% of them. It's because of arterial 961 00:51:26,900 --> 00:51:29,700 insufficiency, poor blood flow and that's where gains weight of 962 00:51:29,700 --> 00:51:32,500 it is really the only non-invasive way that we can 963 00:51:32,500 --> 00:51:36,900 reverse that process by activating stem cells to create 964 00:51:36,900 --> 00:51:39,800 new blood flow. And so that's why I'm against a 965 00:51:39,800 --> 00:51:41,800 provider. I think it's a great treatment 966 00:51:41,900 --> 00:51:45,100 as long as you choose the patient carefully, you know, 967 00:51:45,100 --> 00:51:47,000 make sure that you're selecting the right treatment for them. 968 00:51:47,800 --> 00:51:51,100 I mean, I'm assuming that technology Works throughout the 969 00:51:51,100 --> 00:51:54,700 entire body around like you can you could in theory use this 970 00:51:54,700 --> 00:51:57,000 games with technology. Get better blood flow on your 971 00:51:57,000 --> 00:52:01,500 biceps or something, right? You know, it is so low. 972 00:52:01,500 --> 00:52:03,800 It has a shock wave. Therapy has been used in other 973 00:52:03,800 --> 00:52:06,600 parts of the body, I know for sure, I don't know if the 974 00:52:06,600 --> 00:52:09,500 studies out on using a specifically a on muscle to 975 00:52:09,500 --> 00:52:11,700 build to develop blood flow. Like, you're like you're saying 976 00:52:12,300 --> 00:52:14,400 and I don't know, that would be better than simply exercising, 977 00:52:14,400 --> 00:52:16,400 strength training, that muscle. That is actually something 978 00:52:16,400 --> 00:52:18,800 worthy of a study. Actually, that's a good idea 979 00:52:19,100 --> 00:52:20,600 that games late for the bicep, man. 980 00:52:20,700 --> 00:52:23,000 There you go, yeah. Awesome man. 981 00:52:23,000 --> 00:52:24,600 Awesome. Well, what, where do people go 982 00:52:24,600 --> 00:52:26,400 to find out? More about you, dig deeper, and 983 00:52:26,400 --> 00:52:28,400 just learn more. Thanks so much. 984 00:52:28,400 --> 00:52:32,000 So I'm a Said Gap in Institute.com, and I'll offer 985 00:52:32,000 --> 00:52:35,400 your listeners. A free gift if they want to text 986 00:52:35,400 --> 00:52:37,900 the word to health, the, to six seven, eight, six. 987 00:52:37,900 --> 00:52:41,100 Again, that's the word Health, two to six, seven, eight six. 988 00:52:41,400 --> 00:52:44,800 They will get a free copy of my 10 secrets to high performance. 989 00:52:44,800 --> 00:52:48,200 Health will also get a complimentary copy of my 990 00:52:48,200 --> 00:52:52,600 best-selling book, male 2.0, get a digital copy and then also get 991 00:52:52,600 --> 00:52:56,200 a link if they want to jump on a call with my team to see, you 992 00:52:56,200 --> 00:52:58,500 know, if we can help you with your health issues. 993 00:52:59,200 --> 00:53:00,700 That will be on there as well. Awesome. 994 00:53:00,700 --> 00:53:03,500 And well, first of all, I want to congratulate you for really 995 00:53:03,500 --> 00:53:07,200 providing a lot of context and Clarity around all the 996 00:53:07,200 --> 00:53:10,100 environmental factors that the toxins just the lifestyle 997 00:53:10,100 --> 00:53:12,700 design, because I feel like so many of these clinics, and every 998 00:53:12,700 --> 00:53:14,900 time I've had somebody on the podcast that talks about 999 00:53:15,100 --> 00:53:18,900 improving, both male and female, you know, health and performance 1000 00:53:18,900 --> 00:53:22,300 and vitality like so many of the compass. 1001 00:53:22,300 --> 00:53:24,800 So many of the competitors out there they're just so quick to 1002 00:53:24,800 --> 00:53:27,700 write scripts and you know peddle drugs and I feel like 1003 00:53:27,800 --> 00:53:30,000 having having people in the pond Cast and having people in 1004 00:53:30,000 --> 00:53:31,800 general that are out there that are talking about all the 1005 00:53:31,800 --> 00:53:35,600 lifestyle factors, which I think is probably the most, you know, 1006 00:53:35,600 --> 00:53:38,200 Paramount discussion to be hand. So, the fact that you're really 1007 00:53:38,200 --> 00:53:40,600 draw attention to that first and foremost, man is awesome. 1008 00:53:40,600 --> 00:53:43,700 So, keep doing that for sure, I appreciate man. 1009 00:53:43,700 --> 00:53:45,800 Thanks so much. And yeah, enjoy the time of the 1010 00:53:45,800 --> 00:53:47,400 year today. Yeah, like wise man, will 1011 00:53:47,400 --> 00:53:49,100 definitely keep in touch and talk soon. 1012 00:53:49,100 --> 00:53:51,000 Brother, you got it? I think so much.