1 00:00:00,040 --> 00:00:02,520 Well, hello ladies and gents, Robert Sykes, Keto savage.com 2 00:00:02,520 --> 00:00:05,200 and today I've got special guest Justin Turnus on the line. 3 00:00:05,200 --> 00:00:07,720 He is a master of all things breath work. 4 00:00:07,880 --> 00:00:10,960 We dive into breathing. We dive into how to optimize the 5 00:00:10,960 --> 00:00:14,120 parasympathetic state, to talk about proper posture and how 6 00:00:14,120 --> 00:00:17,000 that has such a profound impact on proper breathing. 7 00:00:17,440 --> 00:00:20,520 We talk about other tactics, techniques and tips you can 8 00:00:20,520 --> 00:00:22,520 incorporate throughout the day to just simply improve your 9 00:00:22,520 --> 00:00:26,440 overall health and well-being, your blood flow, your movement 10 00:00:26,440 --> 00:00:30,520 patterns, your psychology, your Physiology, just all these good 11 00:00:30,520 --> 00:00:31,560 things. So thoroughly enjoy the 12 00:00:31,560 --> 00:00:34,080 conversation. Really enjoyed meeting him. 13 00:00:34,080 --> 00:00:36,600 He's actually in my same area of Arkansas. 14 00:00:36,600 --> 00:00:38,800 So we're going to be linking up and doing some things in person 15 00:00:38,800 --> 00:00:41,280 going forward. I've got no doubt he is big into 16 00:00:41,280 --> 00:00:45,720 cold plunging and cold therapy as well as am I so excited to 17 00:00:45,720 --> 00:00:48,400 learn more about that and just keep the conversation going. 18 00:00:48,400 --> 00:00:50,760 So I've got no doubt that he will take something from this 19 00:00:50,920 --> 00:00:53,240 without further delay. Sit back, relax, enjoy the 20 00:00:53,240 --> 00:01:05,440 podcast with Justin and we are Live. 21 00:01:05,440 --> 00:01:08,560 Justin, how are you, brother? Doing great. 22 00:01:08,560 --> 00:01:10,600 How are you? I'm good, man, I'm good. 23 00:01:10,600 --> 00:01:14,040 So we got connected through another one of my podcast guest 24 00:01:14,040 --> 00:01:18,320 and he said that he had come down to Arkansas, spent some 25 00:01:18,320 --> 00:01:21,160 time doing some breath work with you and then I'm like, well, 26 00:01:21,160 --> 00:01:23,600 shoot, man, I'm in Arkansas. Where's, where's this guy 27 00:01:23,600 --> 00:01:25,400 located? And then we just before we start 28 00:01:25,400 --> 00:01:27,680 a recording here, we find out we pretty much went to college at 29 00:01:27,680 --> 00:01:30,440 the same time together. We're living literally within 30 00:01:30,440 --> 00:01:32,600 about an hour of each other right now, all in Northwest 31 00:01:32,600 --> 00:01:34,320 Arkansas. So we're practically neighbors, 32 00:01:34,320 --> 00:01:36,600 man. We are neighbors. 33 00:01:37,040 --> 00:01:40,080 Ozark Mountains are the the place to be. 34 00:01:40,240 --> 00:01:43,160 They are indeed. I feel like Northwest Arkansas 35 00:01:43,640 --> 00:01:48,600 is kind of like all of the good things Austin, TX is, but small 36 00:01:48,600 --> 00:01:51,600 enough that it's not crazy like Austin, TX is getting. 37 00:01:52,960 --> 00:01:56,720 I hear the same from many people who move here from Austin. 38 00:01:56,760 --> 00:01:58,080 Sorry. Yeah, from Austin. 39 00:01:58,480 --> 00:02:02,960 There's a lot of transplants, a lot of energy in the area. 40 00:02:02,960 --> 00:02:05,880 So it's really cool to be in Northwest Arkansas at this 41 00:02:05,880 --> 00:02:09,039 moment in time and for many years ahead. 42 00:02:09,720 --> 00:02:12,760 Lots to come. Yeah, hopefully, hopefully not 43 00:02:12,760 --> 00:02:14,800 too many people listen to this podcast and decide to move here 44 00:02:14,800 --> 00:02:17,280 though. So we don't we don't get it too 45 00:02:17,280 --> 00:02:20,520 dispersed too quickly here. Well, awesome, man. 46 00:02:20,520 --> 00:02:23,000 I, I want to dive into to you your Forte. 47 00:02:23,040 --> 00:02:26,880 I feel like from what I gathered from my last podcast as podcast 48 00:02:26,880 --> 00:02:29,440 guest that was talking about you, you are an expert in all 49 00:02:29,440 --> 00:02:31,760 things breath work. So that is something that I've 50 00:02:32,280 --> 00:02:34,520 taken a keen interest in. I feel like there's a, you know, 51 00:02:34,520 --> 00:02:38,200 massive benefit to being in that parasympathetic state more often 52 00:02:38,200 --> 00:02:40,560 than not. So what got you going down that 53 00:02:40,560 --> 00:02:41,840 rabbit hole, man? I'm I'm curious. 54 00:02:42,960 --> 00:02:45,080 Yeah, to start, I'm a physical therapist. 55 00:02:45,080 --> 00:02:49,960 So I have my doctorate of physical therapy, got that about 56 00:02:49,960 --> 00:02:53,880 eight years ago. So I've been practicing since. 57 00:02:54,200 --> 00:02:59,960 And in practicing as a physical therapist, well, first in 58 00:02:59,960 --> 00:03:03,480 physical therapy, learning physical therapy, you get a 59 00:03:03,480 --> 00:03:11,000 strong foundation of Physiology, body anatomy, and then stress, 60 00:03:11,000 --> 00:03:15,400 injury and rehabilitation and how the body can heal. 61 00:03:16,800 --> 00:03:23,560 So I had this foundation and understanding of the physical 62 00:03:23,560 --> 00:03:25,920 body. And as I started practicing with 63 00:03:26,600 --> 00:03:30,840 patients, I recognized that a lot of them were holding stress 64 00:03:30,840 --> 00:03:35,440 energetically. And it didn't matter how well 65 00:03:35,440 --> 00:03:41,120 our physical therapy practice was, if they were stressed or 66 00:03:41,120 --> 00:03:46,320 tight or tense, we weren't finding effective movement. 67 00:03:46,800 --> 00:03:51,080 And so naturally started inviting breathing and deep 68 00:03:51,080 --> 00:03:53,640 breath as most do. If you see a friend that's 69 00:03:53,640 --> 00:03:57,200 stressed or a family member stressed, often the very 70 00:03:57,200 --> 00:04:03,040 intuitive human responses, hey, take a breath and it feels good, 71 00:04:03,040 --> 00:04:07,520 even just taking one breath. And so I noticed that that was 72 00:04:07,520 --> 00:04:12,320 an effective tool. And in conjunction with that, in 73 00:04:12,320 --> 00:04:15,480 my own personal life, I discovered Wim Hof. 74 00:04:15,920 --> 00:04:19,920 And this is back in 2016 when I first discovered Wim Hof. 75 00:04:20,279 --> 00:04:24,720 And that was a new philosophy and a new practice. 76 00:04:24,720 --> 00:04:28,760 And before discovering Wim Hof, I was interested in meditation 77 00:04:28,760 --> 00:04:32,000 and I had learned and seen research and papers and studies 78 00:04:32,000 --> 00:04:36,080 on the benefits of meditation for the mind and the brain. 79 00:04:36,560 --> 00:04:39,840 So I got into meditation. Then I learned about Wim Hof and 80 00:04:39,840 --> 00:04:42,600 practiced the Wim Hof method, and that took my meditation 81 00:04:42,600 --> 00:04:46,080 practice to another level. And it all just clicked. 82 00:04:46,080 --> 00:04:49,240 And so I started translating my own personal practice of 83 00:04:49,240 --> 00:04:52,720 breathing for stress relaxation reduction. 84 00:04:53,400 --> 00:04:59,080 And I brought that into my clinic and the outcomes were 85 00:04:59,080 --> 00:05:02,680 amazing. The response I got from patients 86 00:05:02,680 --> 00:05:07,200 was pretty significantly good and positive. 87 00:05:07,520 --> 00:05:12,440 And so started implementing that with most all of my patients, 88 00:05:12,440 --> 00:05:14,800 how to breathe bigger and better. 89 00:05:15,080 --> 00:05:18,480 And then everything tied together, which was the 90 00:05:18,480 --> 00:05:21,640 background in physical therapy and the breathing mindfulness 91 00:05:21,640 --> 00:05:25,160 practice. And so now everything how I 92 00:05:25,160 --> 00:05:28,480 practice is very much breath work focused. 93 00:05:28,800 --> 00:05:31,680 And we can go into that more. But that's how I got started. 94 00:05:31,680 --> 00:05:39,200 And once COVID hit, I started doing online breath work classes 95 00:05:39,960 --> 00:05:42,800 to help everyone who was stressed chill out. 96 00:05:42,800 --> 00:05:46,120 And during COVID, I realized there are a lot more stressed 97 00:05:46,120 --> 00:05:52,080 out humans than injured humans. So since then I've been really 98 00:05:52,800 --> 00:05:58,040 80% breath work coaching, which has opened up into mindset 99 00:05:58,040 --> 00:06:03,680 performance coaching, executive coaching, and 20% physical 100 00:06:03,680 --> 00:06:06,360 therapy. So still practicing, but most of 101 00:06:06,360 --> 00:06:08,960 my energy and attention is in the breath workspace. 102 00:06:08,960 --> 00:06:13,040 And so that's where I'm at now. I love it, man. 103 00:06:13,040 --> 00:06:14,800 Let's definitely peel the curtain back and dive a little 104 00:06:14,800 --> 00:06:16,960 deeper. So as it pertains to people just 105 00:06:16,960 --> 00:06:21,320 being stressed out, like on a chronic scale, do you feel like 106 00:06:21,320 --> 00:06:25,200 that has gotten, you know, consistently worse since you've 107 00:06:25,200 --> 00:06:28,200 been focusing more on breath work and relaxation? 108 00:06:28,200 --> 00:06:30,280 Like, is that something that you've seen trending in the 109 00:06:30,280 --> 00:06:32,720 wrong direction since you've been doing this? 110 00:06:33,440 --> 00:06:37,920 Well, I'm, I'm, I haven't been doing it long, only eight years 111 00:06:37,920 --> 00:06:40,880 or so of physical therapy and five years of teaching breath 112 00:06:40,880 --> 00:06:45,760 work and looking at stress. And So what it looks like is the 113 00:06:45,760 --> 00:06:53,160 trend started in the 80s with processing food and inefficient 114 00:06:53,320 --> 00:06:56,720 health habits and living patterns. 115 00:06:56,960 --> 00:07:02,960 So the stress, the stress epidemic has been happening for 116 00:07:03,400 --> 00:07:08,760 30 plus years plus big pharma. And in the ways in which we look 117 00:07:08,760 --> 00:07:13,840 at helping and healing the body, we've gotten away from are 118 00:07:13,840 --> 00:07:17,840 natural mechanisms. And so has it gotten worse in 119 00:07:17,840 --> 00:07:20,280 the last five years since I've been practicing? 120 00:07:20,560 --> 00:07:25,560 Yes, obesity is higher than ever, Suicide rates are higher 121 00:07:25,560 --> 00:07:29,560 than ever. Mental illness is higher than 122 00:07:29,560 --> 00:07:31,360 ever, chronic disease is higher than ever. 123 00:07:31,360 --> 00:07:33,920 So absolutely, it's a physiological practice. 124 00:07:34,600 --> 00:07:39,760 Sorry, physiological mechanism, a metabolic problem. 125 00:07:40,120 --> 00:07:43,920 And so breathing isn't a solution, but a powerful tool to 126 00:07:43,920 --> 00:07:48,080 help people understand and realize how important metabolism 127 00:07:48,080 --> 00:07:51,040 is without really understanding what metabolism is. 128 00:07:52,040 --> 00:07:56,240 So I see a big connection between what you do with keto 129 00:07:56,240 --> 00:08:00,200 and what I do with breath work. Keto is going straight into the 130 00:08:00,200 --> 00:08:05,160 core, onto the into the cells to create efficiency. 131 00:08:05,480 --> 00:08:07,440 And breath work is going straight into the core, straight 132 00:08:07,440 --> 00:08:09,600 into the cells to create efficiency. 133 00:08:09,600 --> 00:08:13,840 So, yeah, it's a problem and it's, it's all, it's not, it's 134 00:08:13,840 --> 00:08:17,280 not plateauing at all. It's actually continuing to 135 00:08:17,280 --> 00:08:19,880 rise. And so, but the awareness is 136 00:08:19,880 --> 00:08:24,360 also rising quite significantly. So I see in the near future, in 137 00:08:24,360 --> 00:08:29,840 the next 10 years that increase exponential curve starting to 138 00:08:29,840 --> 00:08:34,840 flatten out and then potentially lowering and seeing a, a maybe a 139 00:08:34,840 --> 00:08:41,480 global regulation of stress and maybe a whole like global 140 00:08:42,520 --> 00:08:45,640 renaissance of health. That's my optimistic hope. 141 00:08:45,760 --> 00:08:47,560 But who? Who's to say who? 142 00:08:47,880 --> 00:08:50,160 Which direction we go? Hey man, well, I'm certainly 143 00:08:50,160 --> 00:08:52,720 hopeful as well. So hopefully things do start 144 00:08:52,720 --> 00:08:55,440 trending in the right direction when that tipping point occurs. 145 00:08:56,000 --> 00:08:59,200 You mentioned that you had gotten into breath work via Wim 146 00:08:59,200 --> 00:09:01,640 Hof, but prior to that you were practicing meditation. 147 00:09:01,640 --> 00:09:04,720 What types of meditation were you doing before focusing on the 148 00:09:04,720 --> 00:09:07,920 breath work? So through a few different 149 00:09:07,920 --> 00:09:11,080 techniques, through physical therapy, school was introduced 150 00:09:11,400 --> 00:09:15,400 to John Cabot Zen Mindfulness Based stress Reduction. 151 00:09:16,320 --> 00:09:21,400 John Cabot Zen is the individual who was hired by Phil Jackson to 152 00:09:21,400 --> 00:09:25,720 teach meditation to the Chicago Bulls and later the Los Angeles 153 00:09:25,720 --> 00:09:29,440 Lakers. And his mindfulness based stress 154 00:09:29,680 --> 00:09:34,400 reduction technique is very focused on body scanning and 155 00:09:34,400 --> 00:09:37,600 slowing your breath and bringing awareness to different points in 156 00:09:37,600 --> 00:09:43,160 body without judgement. And so I was introduced to 157 00:09:43,160 --> 00:09:47,640 meditation through this concept that through mindfulness your 158 00:09:47,640 --> 00:09:52,160 body can heal at a faster rate. And went down that rabbit hole 159 00:09:52,160 --> 00:09:58,160 and learned a ton. And then from there, Tara Brock 160 00:09:58,280 --> 00:10:04,720 emerged on my radar somehow and really found myself drawn to the 161 00:10:04,720 --> 00:10:07,120 way in which she taught meditation. 162 00:10:08,640 --> 00:10:13,000 And so I even to this day, listen to Tara rock on a very 163 00:10:13,000 --> 00:10:17,200 regular basis, practicing her meditations, which bring in a 164 00:10:17,200 --> 00:10:23,440 lot of psyche and emotion and compassion gratitude. 165 00:10:23,760 --> 00:10:29,000 And as we know in research, there's a lot of support that 166 00:10:29,000 --> 00:10:34,000 gratitude practice is and the amplifier of health as well. 167 00:10:35,080 --> 00:10:42,440 And then the final piece was headspace and the in increased 168 00:10:42,440 --> 00:10:48,080 availability of recorded and recorded meditation sessions. 169 00:10:48,080 --> 00:10:52,840 So I started doing headspace with Andy as many have. 170 00:10:52,840 --> 00:10:57,320 And from there, Wim Hof popped in and that just tied everything 171 00:10:57,320 --> 00:11:01,680 together and took my my practice to a completely different level. 172 00:11:02,400 --> 00:11:04,120 I love it, man. I feel like when people hear Wim 173 00:11:04,120 --> 00:11:07,440 Hof, they automatically assume cold plunging. 174 00:11:08,080 --> 00:11:10,600 And there's obviously, you know, a tie in there, but I feel like 175 00:11:10,960 --> 00:11:15,000 Wim Hof is first and foremost a breathing technique and then 176 00:11:15,000 --> 00:11:18,320 that allows for the sustained cold therapy. 177 00:11:18,320 --> 00:11:20,280 Correct. Correct. 178 00:11:20,280 --> 00:11:25,640 And I've had a lot of people. I teach cold immersion as well. 179 00:11:25,640 --> 00:11:30,000 I do a lot of ice bath training. I do a lot of workshops in the 180 00:11:30,000 --> 00:11:31,560 area. You'll have to come to one of my 181 00:11:31,560 --> 00:11:34,400 next events where we do ice bath. 182 00:11:36,160 --> 00:11:40,480 But frequently people will ask, if you had to choose between 183 00:11:40,480 --> 00:11:43,760 breath work and ice bath, what would you choose? 184 00:11:44,320 --> 00:11:48,320 And for me, I'd choose ice bath because there's a forcing you to 185 00:11:48,320 --> 00:11:51,080 learn how to breathe and slow your breath in the ice bath, 186 00:11:51,080 --> 00:11:54,680 right? So you can do the breath. 187 00:11:54,800 --> 00:11:58,800 You can do breath work effectively all day every day. 188 00:11:59,720 --> 00:12:01,800 My true answer is both, obviously. 189 00:12:01,800 --> 00:12:08,160 But if I had to choose one, cold exposure goes straight to the 190 00:12:08,160 --> 00:12:13,320 core of your primal instincts to breathe and find calm and 191 00:12:13,320 --> 00:12:16,960 relaxation, or else you're going to shiver and shake and 192 00:12:16,960 --> 00:12:20,120 potentially get hyper hypothermia, which you likely 193 00:12:20,120 --> 00:12:23,080 won't because of your controlled environment. 194 00:12:23,360 --> 00:12:28,240 But I'm I'm a fan of both. I'm a fan of the combination and 195 00:12:28,240 --> 00:12:31,320 I'm a fan of ice bath without the breath work. 196 00:12:31,320 --> 00:12:33,320 I'm also a fan of breath work without the ice bath. 197 00:12:34,000 --> 00:12:34,760 Gotcha. They all go. 198 00:12:35,040 --> 00:12:37,520 They all go together. So, so since I know that we are 199 00:12:37,520 --> 00:12:39,440 neighbors, we're both in Arkansas here, it's it's 200 00:12:39,440 --> 00:12:43,360 definitely getting pretty hot. And my cold therapy has been a 201 00:12:43,360 --> 00:12:45,400 stock tank that I got from Tractor Supply Co. 202 00:12:45,400 --> 00:12:46,480 I just filled full of cold water. 203 00:12:46,480 --> 00:12:47,840 And during the winter months it's great. 204 00:12:47,840 --> 00:12:50,560 Like, I literally got a bust through, you know, 12 inches of 205 00:12:50,560 --> 00:12:54,560 ice before I can jump in. But during the summertime, it 206 00:12:54,560 --> 00:12:58,400 just becomes a massive, you know, nest for mosquitoes and 207 00:12:58,480 --> 00:13:00,720 attract pollen. What do you do for the cold 208 00:13:00,720 --> 00:13:03,080 plunge during the summer months? You have like a legit like cold 209 00:13:03,080 --> 00:13:05,440 therapy tank. I have a I have a legit tub. 210 00:13:05,440 --> 00:13:08,760 I actually have a couple so I have a stock tank for winter. 211 00:13:08,760 --> 00:13:12,120 I love it. There's a local spring, a 212 00:13:12,120 --> 00:13:17,040 natural spring Creek near my house that I I like to visit 213 00:13:17,040 --> 00:13:23,400 often that's maintains a nice 5560° water temperature 214 00:13:23,400 --> 00:13:25,680 throughout the year. So and even in the summer it'll 215 00:13:25,680 --> 00:13:28,520 be cold. You just have to stay longer 216 00:13:28,520 --> 00:13:34,240 because it's not quite in that forty degree 38° range, but 217 00:13:34,400 --> 00:13:41,120 equally therapeutic and amazing. So I have that accessible and 218 00:13:41,120 --> 00:13:48,280 then for my home ice bath I have at my brother's house, I have a 219 00:13:48,280 --> 00:13:49,800 chest freezer that's been converted. 220 00:13:49,800 --> 00:13:54,120 We did a DIY last year and anytime I hang out with him we 221 00:13:54,120 --> 00:13:58,520 hit that. At my home, I have an Edge tub, 222 00:13:58,560 --> 00:14:01,520 which is an Edge Theory Labs product. 223 00:14:01,760 --> 00:14:07,680 It is a portables ice bath and it has a chiller attached that 224 00:14:07,680 --> 00:14:10,480 you plug in. So you fill the tub with water, 225 00:14:10,880 --> 00:14:17,480 you plug it into the chiller and it circulates at 36° and you can 226 00:14:17,480 --> 00:14:20,880 modify the temperature up to 45°, up to 55. 227 00:14:21,920 --> 00:14:26,360 I really love my Edge unit. I work with Edge and their 228 00:14:26,360 --> 00:14:28,600 company. I'm one of the ambassadors for 229 00:14:28,600 --> 00:14:31,200 their team. I'm one of the Edge coaches as 230 00:14:31,200 --> 00:14:33,080 well. So that's something I do on the 231 00:14:33,080 --> 00:14:35,280 side and but I believe in the product. 232 00:14:35,280 --> 00:14:38,240 It's awesome. So that's the chiller. 233 00:14:38,600 --> 00:14:42,280 And then lastly, I have the stock tank. 234 00:14:42,440 --> 00:14:45,720 And this is what I tell a lot of people is stock tanks. 235 00:14:46,240 --> 00:14:52,600 It might cost 60 bucks for ice to make it cold enough or $100. 236 00:14:52,840 --> 00:14:56,760 That's a lot. So DIY with a Frigidaire chest 237 00:14:56,760 --> 00:14:58,920 freezer, that's a great way to go. 238 00:14:58,920 --> 00:15:02,000 There's just a little bit of elbow grease and time and effort 239 00:15:02,000 --> 00:15:03,440 that you need to put in to make that happen. 240 00:15:03,440 --> 00:15:09,840 But totally worth the price point of like 1000 bucks all set 241 00:15:09,840 --> 00:15:12,720 in time. The upper next level would be 242 00:15:12,720 --> 00:15:15,480 something like the edge tub with the chiller, which runs around 243 00:15:15,480 --> 00:15:22,600 forty, $505,000. And then you have the stock tank 244 00:15:22,600 --> 00:15:25,600 which you fill with tap water and you go to the store and buy 245 00:15:25,600 --> 00:15:28,760 ice and throw it in there. But in the summer in Arkansas, 246 00:15:28,800 --> 00:15:31,400 that's just going to melt quick. Yeah. 247 00:15:31,480 --> 00:15:33,520 So that's a waste of money in my mind. 248 00:15:35,000 --> 00:15:39,120 But if that's, it's, if that's your option, something that I do 249 00:15:39,120 --> 00:15:45,920 recommend is having like a one gallon bucket or something small 250 00:15:45,920 --> 00:15:49,480 or a couple stacked up in your freezer filled with water. 251 00:15:49,480 --> 00:15:52,720 So you can just make your own ice in big chunks and just 252 00:15:52,720 --> 00:15:57,000 constantly rotate that. That seems to work as well. 253 00:15:57,720 --> 00:16:01,160 If you have a garage and you have an A seed area, that's also 254 00:16:01,160 --> 00:16:03,640 going to help. But yeah, I have a few different 255 00:16:03,640 --> 00:16:05,480 options. And then one of my gyms, a lot 256 00:16:05,480 --> 00:16:08,240 of gyms are starting to get ice baths as well. 257 00:16:08,320 --> 00:16:14,240 So it seems like although it's really hot, cold showers are out 258 00:16:14,280 --> 00:16:17,040 the window because the cold showers don't get cold enough 259 00:16:17,040 --> 00:16:19,840 anymore. There's always a way. 260 00:16:19,840 --> 00:16:23,600 If there's a will, there's a way to get cold and get your get 261 00:16:23,600 --> 00:16:26,320 your hit of dopamine. No, I, I love it, man. 262 00:16:26,320 --> 00:16:29,760 I mean, all throughout the winter I was doing it with that 263 00:16:29,760 --> 00:16:33,040 stonk tank and I'd kind of, I don't know if there's a, a right 264 00:16:33,040 --> 00:16:34,480 or wrong way to do it. I probably was doing it the 265 00:16:34,480 --> 00:16:37,240 wrong way, but I started at like, I don't know, 30 seconds 266 00:16:37,240 --> 00:16:40,240 and I would just increase by 15 seconds each week until I was 267 00:16:40,240 --> 00:16:42,920 doing about four minutes at a time consistently first thing in 268 00:16:42,920 --> 00:16:44,480 the morning. And like I say, when it was 269 00:16:44,480 --> 00:16:47,000 cold, I mean, I was literally busting through, you know, 12 270 00:16:47,000 --> 00:16:50,240 inches plus of ice to get to it. So it was definitely in that 271 00:16:50,560 --> 00:16:55,040 cold temperature range. But I want to get a legitimate, 272 00:16:55,080 --> 00:16:59,440 you know, tank for the summer months because I miss having 273 00:16:59,440 --> 00:17:01,120 that phenomena first thing upon waking. 274 00:17:01,120 --> 00:17:03,440 Like it, there's been so many different studies and I've had 275 00:17:03,440 --> 00:17:05,280 lots of people on the podcast talking about all the pros and 276 00:17:05,280 --> 00:17:07,520 cons of of cold therapy. I mean, there, there's some 277 00:17:07,880 --> 00:17:10,119 studies that suggested significantly increases 278 00:17:10,119 --> 00:17:13,599 testosterone, all kinds of physiological phenomenon. 279 00:17:13,599 --> 00:17:16,960 But for me, the psychological benefit in and of itself totally 280 00:17:16,960 --> 00:17:19,800 warrants the the cold plunge on a daily basis. 281 00:17:19,800 --> 00:17:23,760 Like I just like starting the day with that as my precursor to 282 00:17:23,760 --> 00:17:25,119 the day. That's just what I prefer. 283 00:17:25,760 --> 00:17:28,119 It's, it's phenomenal way to start the day for me. 284 00:17:28,119 --> 00:17:32,880 It's pre workout, it's a wake me up, it's a spiritual practice. 285 00:17:32,880 --> 00:17:40,320 It is a me versus me practice. It's it's amazing and 286 00:17:40,800 --> 00:17:43,200 significantly beneficial on so many levels. 287 00:17:43,200 --> 00:17:47,520 So I, I'm a huge advocate and, and if you're interested in a 288 00:17:47,520 --> 00:17:50,840 tub Edge is the way to go. I can give you a link and a 289 00:17:50,840 --> 00:17:55,200 little promo code as well but happy to connect you with that 290 00:17:55,560 --> 00:17:59,680 and and other ways. Anyone anyone interested in ice 291 00:17:59,680 --> 00:18:04,040 baths, I'm I'm an open book. So happy to support and advocate 292 00:18:04,040 --> 00:18:07,120 your mission for health and Wellness through the cold. 293 00:18:07,360 --> 00:18:11,040 Well, I feel like cold plunging has just catapulted in 294 00:18:11,040 --> 00:18:13,600 popularity. I, I guess over the past year 295 00:18:13,600 --> 00:18:16,280 really, I feel like it's really gotten more and more prominent. 296 00:18:16,360 --> 00:18:19,440 What what, what makes the Edge stand apart from the 297 00:18:19,440 --> 00:18:20,560 competition? Because I've been looking at a 298 00:18:20,560 --> 00:18:22,440 bunch of different brands trying to figure out what I want to 299 00:18:22,440 --> 00:18:23,760 get. So sell me on the Edge real 300 00:18:23,760 --> 00:18:26,720 quick. Yes, the quick and dirty on the 301 00:18:26,720 --> 00:18:30,560 Edge and why it is worth the price point in comparison to the 302 00:18:30,560 --> 00:18:33,160 other tubs that might be a little bit cheaper with the 303 00:18:33,160 --> 00:18:36,080 chiller component is the team and the infrastructure of the 304 00:18:36,080 --> 00:18:38,160 organization and the business that Edge has. 305 00:18:38,440 --> 00:18:43,280 They have consumer support, they have, we have coaches, we have 306 00:18:43,280 --> 00:18:45,600 online community. There's an app that just 307 00:18:45,600 --> 00:18:50,160 launched that has guided cold sessions, so you can do a guided 308 00:18:50,160 --> 00:18:55,200 recording and you have recorded audio of you like coaching you 309 00:18:55,200 --> 00:18:57,040 through a cold immersion practice. 310 00:18:58,120 --> 00:19:02,160 So a ton of benefits, But really if anything messes up, you can 311 00:19:02,160 --> 00:19:08,040 call, you can get parts replaced, you can get new units 312 00:19:08,040 --> 00:19:10,720 sent to you. So they're very customer 313 00:19:10,720 --> 00:19:15,000 forward, customer friendly and I from what I've seen in other 314 00:19:15,000 --> 00:19:19,920 businesses and, and cold plunge products when it comes to your 315 00:19:19,920 --> 00:19:25,200 unit messing up and when you reach out, typically you get 316 00:19:25,200 --> 00:19:28,400 arms up like, well, sorry, can't really help you there. 317 00:19:28,520 --> 00:19:33,600 Or you get an extra price tag throwing it, fixing your unit. 318 00:19:33,600 --> 00:19:37,640 So Edge is the leader in the industry. 319 00:19:37,920 --> 00:19:40,480 It won't take long to look them up and just see what they're up 320 00:19:40,480 --> 00:19:44,520 to and how good the business is. But they're a leader for a 321 00:19:44,520 --> 00:19:46,320 reason. They've got some amazing people 322 00:19:46,320 --> 00:19:49,960 on the team. So product speaks for itself. 323 00:19:50,360 --> 00:19:52,840 And and it's definitely like the selling point on that one is 324 00:19:52,840 --> 00:19:55,680 that it is portable. Do you find yourself moving it 325 00:19:55,680 --> 00:19:58,440 that often, or would you be just fine with the stationary 1? 326 00:19:58,800 --> 00:20:04,320 Yeah, yeah. So for me, I like, I'm a ice 327 00:20:04,320 --> 00:20:09,520 bath coach and so I go on, I travel a lot, so it's it's 328 00:20:09,520 --> 00:20:11,720 perfect for me to bring over and do stuff. 329 00:20:12,000 --> 00:20:16,400 But aesthetically, like when I go a few weeks without it and 330 00:20:16,400 --> 00:20:19,080 often my ice bath events are just one offs. 331 00:20:19,600 --> 00:20:22,120 And just like a quick couple hours, so I won't even bring my 332 00:20:22,120 --> 00:20:25,040 edge tub, I'll bring the aluminum tubs, fill them with 333 00:20:25,040 --> 00:20:27,320 ice. They're around a couple 100 334 00:20:27,320 --> 00:20:30,200 bucks for ice. And then I just leave my edge 335 00:20:30,200 --> 00:20:33,560 tub at home. So whereas I thought at one 336 00:20:33,560 --> 00:20:37,200 point it was going to be my like travel companion and it is. 337 00:20:37,200 --> 00:20:40,040 I have a couple of edge tubs for that purpose. 338 00:20:40,760 --> 00:20:44,360 One of them I have just constantly going running. 339 00:20:44,600 --> 00:20:46,720 It's posted up. I've got a nice little build out 340 00:20:46,720 --> 00:20:48,800 around it. It protected from the elements, 341 00:20:50,000 --> 00:20:54,840 looks good. It's quiet so even though it's a 342 00:20:54,840 --> 00:21:02,320 portable unit, mine has stayed fairly stationary and I I've had 343 00:21:02,320 --> 00:21:04,200 zero issues with it. I like it. 344 00:21:04,320 --> 00:21:06,000 I like it. Well, I'm definitely excited to 345 00:21:06,000 --> 00:21:08,920 get one and get that back into my, my normal morning routine. 346 00:21:08,920 --> 00:21:11,600 I was doing it, you know, pretty much until just about two weeks 347 00:21:11,600 --> 00:21:12,880 ago. And then, like, all the pollen 348 00:21:12,880 --> 00:21:14,800 fell down and I'm like, man, this is just gross. 349 00:21:14,800 --> 00:21:16,400 And it's not even cold anymore, so what's the point? 350 00:21:17,160 --> 00:21:18,560 Yeah. So I gotta make that set. 351 00:21:18,560 --> 00:21:19,440 Up. Clean that dude out. 352 00:21:19,440 --> 00:21:22,280 Clean that dude out and get a nice little top or the edge 353 00:21:22,280 --> 00:21:24,440 comes with the cover. So obviously that's standard. 354 00:21:25,800 --> 00:21:28,840 Yeah, 100%. Well, let's talk back to yeah, 355 00:21:28,840 --> 00:21:30,000 let's go back to breathwork, man. 356 00:21:30,000 --> 00:21:32,720 So when it comes to breathwork and you now incorporating this 357 00:21:32,720 --> 00:21:36,320 into your physical therapy practice, like I would imagine 358 00:21:36,320 --> 00:21:39,800 that most people, while they inherently know that breathing 359 00:21:39,800 --> 00:21:42,840 is important, obviously, and that there's, you know, like if 360 00:21:42,840 --> 00:21:45,240 you're stressed out, if you just had like a car accident and 361 00:21:45,240 --> 00:21:47,920 nearly missed, you know, an accident, you know, taking a few 362 00:21:47,920 --> 00:21:49,880 moments to breathe like that obviously centres you. 363 00:21:49,880 --> 00:21:53,840 But when it comes to making it like a a structured part of your 364 00:21:53,840 --> 00:21:57,280 day-to-day routine and just overall health practice, where 365 00:21:57,280 --> 00:22:00,960 do most people totally fall short of proper breathing 366 00:22:00,960 --> 00:22:02,280 technically? What are some of the common 367 00:22:02,280 --> 00:22:04,520 denominator issues that you see working with people? 368 00:22:05,720 --> 00:22:10,800 Well, there's a few a few angles to answer that question on. 369 00:22:11,560 --> 00:22:17,880 Behavioral health is becoming a really big sub genre of health 370 00:22:17,880 --> 00:22:23,880 and Wellness, meaning that to have effective change with diet, 371 00:22:23,880 --> 00:22:29,520 with exercise, with breathing, you must structure your day in a 372 00:22:29,520 --> 00:22:33,560 way that you're shifting your habits and you're setting 373 00:22:33,560 --> 00:22:42,400 yourself up for success again. So behaviour influences how 374 00:22:42,400 --> 00:22:45,240 you're living and how you're doing things. 375 00:22:46,040 --> 00:22:51,400 So whether it's breath work or keto or cold plunge or going for 376 00:22:51,400 --> 00:22:54,560 a walk and re implementing walking or jogging or running 377 00:22:54,560 --> 00:22:58,320 into your life, there's going to be some really significant 378 00:22:58,320 --> 00:23:01,600 barriers that are going to make it tough to implement a new 379 00:23:01,600 --> 00:23:06,560 routine. So I also do health coaching, 380 00:23:06,560 --> 00:23:10,680 life coaching. And in that realm, a lot of my 381 00:23:10,680 --> 00:23:14,400 teaching of breath work isn't just teaching breath work, it's 382 00:23:14,400 --> 00:23:19,000 teaching and trying to implement ways and helping individuals I 383 00:23:19,000 --> 00:23:24,000 work with problem solve ways in which to bring breath into their 384 00:23:24,000 --> 00:23:27,680 daily. And obviously we're breathing on 385 00:23:27,680 --> 00:23:30,480 a daily basis. We need breath for life and it's 386 00:23:30,600 --> 00:23:37,120 an essential function. But how do you create ways where 387 00:23:37,120 --> 00:23:40,200 you're aware of your breath and conscious of your breath and 388 00:23:40,200 --> 00:23:45,080 using your breath as a way to optimize the way that you show 389 00:23:45,080 --> 00:23:47,280 up in the world, improve quality of life? 390 00:23:47,560 --> 00:23:48,880 And it does. It does work. 391 00:23:49,720 --> 00:23:52,640 And we know that it works and most know that it works when 392 00:23:52,640 --> 00:23:56,360 they do it, but they forget that they forget to do it. 393 00:23:57,640 --> 00:24:02,440 And so my Instagram has gained a lot of popularity. 394 00:24:02,440 --> 00:24:05,160 It's true self health, all one word. 395 00:24:06,680 --> 00:24:09,520 It's gained a lot of popularity because every day or every 396 00:24:09,520 --> 00:24:12,240 couple days I pop on, I'm like, hey y'all what's up? 397 00:24:12,240 --> 00:24:15,520 Take a deep breath in, deep breath in, good in. 398 00:24:15,520 --> 00:24:18,840 Let it go. Ow good, well done. 399 00:24:18,960 --> 00:24:23,680 Now we'll just do one breath. For some reason people love 400 00:24:23,680 --> 00:24:26,840 that. I think it catches people's 401 00:24:26,840 --> 00:24:30,280 attention. I have a lot of people reach out 402 00:24:30,280 --> 00:24:34,280 that say, hey, that one breath. Every time you do that, I take 403 00:24:34,280 --> 00:24:37,120 it with you, thank you. It comes with the perfect time. 404 00:24:37,640 --> 00:24:39,760 And all I'm doing is offering a reminder. 405 00:24:39,760 --> 00:24:44,040 And most of the time I'm doing a deep breath for myself because I 406 00:24:44,040 --> 00:24:46,000 need it, because I'm feeling stressed, because I've been 407 00:24:46,000 --> 00:24:48,160 looking at my computer too long, because I've been sitting too 408 00:24:48,160 --> 00:24:49,720 long. And I just need a moment to take 409 00:24:49,720 --> 00:24:54,840 a deep breath in, holding for a moment, letting it go, relaxing, 410 00:24:55,040 --> 00:25:00,840 and then going on with my day. And one breath is effective and 411 00:25:00,840 --> 00:25:05,000 making a positive shift. Yet it's hard to remember. 412 00:25:05,280 --> 00:25:07,960 And so how do you remember? What do you do? 413 00:25:08,200 --> 00:25:13,240 For me, what works best is remembering to breathe all day, 414 00:25:13,240 --> 00:25:16,280 every day throughout the day, which is different than doing a 415 00:25:16,280 --> 00:25:19,360 morning breathwork practice and then wrapping your hands and 416 00:25:19,360 --> 00:25:21,240 being done and saying, OK, good job. 417 00:25:21,240 --> 00:25:25,240 I did my breathing this morning. Now into my stressful day where 418 00:25:25,240 --> 00:25:28,640 I'm unconscious of how I'm moving and flowing throughout 419 00:25:28,640 --> 00:25:31,240 the world. And this is where a lot of my 420 00:25:31,240 --> 00:25:34,960 physical therapy background comes into play. 421 00:25:35,560 --> 00:25:38,800 When I'm teaching breath, I'm also teaching posture practice. 422 00:25:38,800 --> 00:25:43,520 I'm teaching individuals to hold themselves up more upright, not 423 00:25:43,520 --> 00:25:46,520 in a way that's excessive and stressing and straining their 424 00:25:46,520 --> 00:25:49,280 body and their back, but in a way that's empowering. 425 00:25:49,280 --> 00:25:53,040 So you're using your breath to inflate and take up more space. 426 00:25:53,040 --> 00:25:56,280 And when you take up more space physically, you're also going to 427 00:25:56,280 --> 00:26:00,160 be opening yourself up more energetically, psycho 428 00:26:00,160 --> 00:26:03,280 emotionally. And there's a positive in that 429 00:26:03,280 --> 00:26:06,760 too. So when you lift and expand your 430 00:26:06,760 --> 00:26:09,480 posture, you're creating more space for breath. 431 00:26:09,480 --> 00:26:11,440 And when you create more space for breath, your breath 432 00:26:11,440 --> 00:26:14,280 naturally just gets slightly longer and deeper. 433 00:26:14,520 --> 00:26:17,160 And when you do that, you're increasing your lung capacity, 434 00:26:17,160 --> 00:26:19,120 which is improving your health overall. 435 00:26:19,400 --> 00:26:24,360 So I'm not typically focusing on breathing because I don't think 436 00:26:24,360 --> 00:26:27,360 that works very well. We hear it all the time and we 437 00:26:27,360 --> 00:26:30,240 don't do it. But I'm bringing in cues of the 438 00:26:30,240 --> 00:26:35,040 physical body and body awareness and using breath as a tool to 439 00:26:35,040 --> 00:26:40,240 improve positioning and posture. And then all of a sudden they're 440 00:26:40,240 --> 00:26:41,920 doing breath work without knowing that they're doing 441 00:26:41,920 --> 00:26:43,880 breath work, even though they know they're doing breath work. 442 00:26:43,880 --> 00:26:47,000 The focus isn't on the breath, it's on the self, it's on the 443 00:26:47,000 --> 00:26:50,400 body. And so that's one of the few 444 00:26:50,400 --> 00:26:52,360 different ways. And sometimes it's just like, 445 00:26:52,360 --> 00:26:58,840 hey, some people I work with, they benefit from having a very 446 00:26:59,120 --> 00:27:03,640 rigid and structured breath practice. 447 00:27:03,640 --> 00:27:06,600 And so we'll create that and say, OK, first thing in the 448 00:27:06,600 --> 00:27:09,240 morning, breathe like this. Midday, breathe like this 449 00:27:09,520 --> 00:27:12,880 afternoon, breathe like this. Right before bed, breathe like 450 00:27:12,880 --> 00:27:14,600 this. This is your daily routine. 451 00:27:15,040 --> 00:27:18,560 Get after it and notice that I gave like four points of 452 00:27:18,560 --> 00:27:22,400 breathing throughout the day. Again, one time won't be enough. 453 00:27:22,640 --> 00:27:26,200 And something that's been really powerful for me. 454 00:27:26,200 --> 00:27:31,400 I practice what I preach my my life's shifted dramatically in a 455 00:27:31,400 --> 00:27:33,320 positive way since learning about Wim Hof. 456 00:27:33,320 --> 00:27:36,840 But a lot of it comes from just oxygenating my body, oxygenating 457 00:27:36,840 --> 00:27:39,880 my soul. And I've found that when I'm 458 00:27:39,880 --> 00:27:44,760 walking down the street and the thought that's flowing through 459 00:27:44,760 --> 00:27:50,640 my head is deep breath in, hold, let it go, breathing, and my 460 00:27:50,640 --> 00:27:53,960 mind's occupied on that. I'm bringing my mind into a 461 00:27:53,960 --> 00:27:57,400 positive place because I'm breathing intentionally for the 462 00:27:57,400 --> 00:28:02,000 intention of improving myself, improving my posture. 463 00:28:02,000 --> 00:28:08,640 So I'm, I'm accessing a positive feedback loop through my breath 464 00:28:09,440 --> 00:28:12,360 and often I'm like, wow, thank goodness this is what I'm 465 00:28:12,360 --> 00:28:16,400 thinking about in my spare time versus all the other stuff and 466 00:28:16,400 --> 00:28:20,320 junk I used to have filling my brain, which was self doubt, 467 00:28:20,560 --> 00:28:26,600 negative thoughts, you know, like repeating negative pattern 468 00:28:26,600 --> 00:28:32,720 thinking, blame, shame. And now I'll, I'll exchange that 469 00:28:33,360 --> 00:28:38,040 100 times out of 100 to think about breath all day, it kind of 470 00:28:38,040 --> 00:28:40,080 seems boring people like that's what you think about. 471 00:28:40,440 --> 00:28:41,680 Hell yeah, that's what I think about. 472 00:28:41,680 --> 00:28:43,120 Because it's better than the latter. 473 00:28:43,120 --> 00:28:45,920 So, And a lot of people are in that other category where most 474 00:28:45,920 --> 00:28:47,400 of their thoughts aren't positive. 475 00:28:47,720 --> 00:28:54,080 So I'm, I, I'm barely adamant about helping people really 476 00:28:54,360 --> 00:28:58,360 become modern monks and walk around focused on breath. 477 00:28:58,400 --> 00:29:00,760 But when you focus on breath, you're also focusing on your 478 00:29:00,760 --> 00:29:06,440 heart, and adding that component also fuels people into being 479 00:29:07,080 --> 00:29:09,440 effective breathers. Well, I think, you know, 480 00:29:09,600 --> 00:29:13,080 targeting the posture first and foremost makes total sense 481 00:29:13,080 --> 00:29:15,960 because a lot of people, you know, they, they just breathe by 482 00:29:15,960 --> 00:29:18,960 default and they don't ever really think about it that they 483 00:29:18,960 --> 00:29:20,400 do. It's like with some structured 484 00:29:20,400 --> 00:29:22,480 morning practice and then it's pretty much like the only 485 00:29:22,480 --> 00:29:23,840 thought of it throughout the day. 486 00:29:24,120 --> 00:29:28,280 But I think people as a whole are much more aware of their 487 00:29:28,280 --> 00:29:30,440 posture throughout the day, especially because they know 488 00:29:30,440 --> 00:29:32,560 that, hey, if I'm sitting on a computer like most of us are for 489 00:29:32,560 --> 00:29:34,440 extended periods, it's easy to start rolling the shoulders 490 00:29:34,440 --> 00:29:37,120 forward-looking at your phone all day long, having your 491 00:29:37,120 --> 00:29:38,920 shoulders rolled forward for that and your neck down. 492 00:29:39,240 --> 00:29:43,200 Like there's a lot, a lot of detriment that comes with the, 493 00:29:43,280 --> 00:29:46,480 that poor posture. And I feel like in working out, 494 00:29:46,560 --> 00:29:49,840 I'm, I'm kind of much more keen to it because I'm constantly 495 00:29:49,880 --> 00:29:52,680 trying to retract my scapula, keep my chest forward in order 496 00:29:52,680 --> 00:29:55,080 to have good form and, you know, minimize risk of injury. 497 00:29:55,400 --> 00:29:57,920 I've tried to implement that in just my day-to-day positioning, 498 00:29:58,480 --> 00:30:01,840 but like having like a standing desk and just taking breaks from 499 00:30:01,840 --> 00:30:06,440 the computer to, you know, hang from a bar or simply move, get 500 00:30:06,440 --> 00:30:08,800 the blood flow and it's key. But if you're doing all that, by 501 00:30:08,800 --> 00:30:11,560 definition, you're also improving your breath in the 502 00:30:11,560 --> 00:30:13,120 process. So I think that makes total 503 00:30:13,120 --> 00:30:14,920 sense. Absolutely. 504 00:30:14,920 --> 00:30:17,640 You're, you're improving your breath in the process. 505 00:30:19,680 --> 00:30:23,400 I love all those little cues. And for me, movement is medicine 506 00:30:23,680 --> 00:30:25,920 and other. That's why, again, going back to 507 00:30:25,920 --> 00:30:29,800 the very opening statement, which is my gratitude for 508 00:30:30,000 --> 00:30:32,840 starting with a physical therapy background. 509 00:30:33,120 --> 00:30:38,840 I know a lot of my breath work colleagues don't have that 510 00:30:38,840 --> 00:30:42,640 understanding of Physiology and the physical body. 511 00:30:42,840 --> 00:30:46,280 So their breathing practice comes from the meditation side 512 00:30:46,280 --> 00:30:49,920 of things and being still and being quiet and belly breathing 513 00:30:50,320 --> 00:30:54,120 without really knowing that movement supporting the breath. 514 00:30:54,120 --> 00:30:59,240 So I, I see, I see some areas in the breathwork world that could 515 00:30:59,800 --> 00:31:04,000 definitely improve whenever. And I think the easy way to 516 00:31:04,000 --> 00:31:06,200 improve that is through the body. 517 00:31:06,280 --> 00:31:11,440 So I think you're, you're on it and that's that's why I do focus 518 00:31:11,440 --> 00:31:16,440 on posture. Do you do anything like as far 519 00:31:16,440 --> 00:31:19,320 as posture goes? Do you have like a like a 520 00:31:19,320 --> 00:31:21,600 certain rule? Do you play by as far as you 521 00:31:21,600 --> 00:31:25,280 know you have to stand equal as much time as you sit at a desk 522 00:31:25,280 --> 00:31:27,720 or or do you have like any kind of principles you put into your 523 00:31:27,720 --> 00:31:29,280 day-to-day to just make it very tangible? 524 00:31:29,960 --> 00:31:35,680 Yeah, a few different ways. Again, listening to your body 525 00:31:35,680 --> 00:31:42,360 once there's a lot of, I believe that most people put, they put 526 00:31:42,360 --> 00:31:47,120 restrictions on themselves. They put rules on themselves and 527 00:31:47,120 --> 00:31:49,280 who knows where these rules came from? 528 00:31:49,480 --> 00:31:54,000 Your third grade teacher that said sit down, be quiet all year 529 00:31:54,000 --> 00:31:56,440 long so you learn to sit down and be still. 530 00:31:57,040 --> 00:31:59,760 There are these rules that we've placed upon ourselves or have 531 00:31:59,760 --> 00:32:02,920 been placed upon us that must be unlearned. 532 00:32:02,920 --> 00:32:08,640 And so often the, the starting point when I'm working with 533 00:32:08,640 --> 00:32:13,280 people is what do you need to unlearn about the physical body? 534 00:32:13,280 --> 00:32:18,480 And most of the time we need to unlearn the belief that movement 535 00:32:18,480 --> 00:32:21,400 means that you're not paying attention or, you know, tapping 536 00:32:21,400 --> 00:32:23,760 your leg or twisting. If you're tapping your leg all 537 00:32:23,760 --> 00:32:27,040 the time, that means that you have likely have so much energy 538 00:32:27,040 --> 00:32:29,560 that you need to do more than just type tap your leg, but 539 00:32:29,560 --> 00:32:32,240 you're frozen everywhere else and that's the only outlet of 540 00:32:32,240 --> 00:32:36,600 movement you have. So listening to your body and 541 00:32:36,600 --> 00:32:39,680 most time whenever people listen to their body, what they'll find 542 00:32:39,680 --> 00:32:42,240 is the body hurts and there's pain. 543 00:32:42,560 --> 00:32:45,960 And so that's another reason to turn off listening to the body 544 00:32:45,960 --> 00:32:49,160 because if we've been trained to not listen to the body and every 545 00:32:49,160 --> 00:32:53,560 time we do tune in, the body hurts and it's uncomfortable. 546 00:32:53,560 --> 00:32:57,760 And then that's reinforcing the not listening to the body in the 547 00:32:57,760 --> 00:33:02,480 1st place. So first and foremost, it's we 548 00:33:02,480 --> 00:33:06,080 got to be comfortable and learn how to be comfortable in our 549 00:33:06,080 --> 00:33:09,240 bodies and through breath, that's the most direct way in 550 00:33:09,240 --> 00:33:11,360 which we can connect to our bodies. 551 00:33:11,400 --> 00:33:14,280 Because when again, when you take a deep breath in and you 552 00:33:14,280 --> 00:33:18,440 feel that breath, feeling the lungs in and holding, you can 553 00:33:18,440 --> 00:33:21,000 feel how your body is moving with the breath. 554 00:33:21,320 --> 00:33:24,920 And as you do that, you're improving your capacity to feel 555 00:33:24,920 --> 00:33:28,200 into your body. Often when you increase your 556 00:33:28,200 --> 00:33:31,280 body awareness and you get rid of these barriers that you put 557 00:33:31,280 --> 00:33:35,520 upon yourself throughout the day, you'll notice from your 558 00:33:35,520 --> 00:33:39,280 body, 'cause we have top down brains communicating the body to 559 00:33:39,280 --> 00:33:43,000 move or bottom up bodies communicating to the brain move. 560 00:33:43,080 --> 00:33:45,920 I've been sitting too long. You've been looking at, you've 561 00:33:45,920 --> 00:33:47,560 been in the same position for too long. 562 00:33:47,920 --> 00:33:50,480 Often our body will breathe because we're not breathing 563 00:33:50,480 --> 00:33:54,640 ourselves. So the physiological sigh, deep 564 00:33:54,640 --> 00:33:58,240 breath in and out, that comes out of nowhere in the middle of 565 00:33:58,240 --> 00:34:02,320 your workflow, that's a sign from the body that you need to 566 00:34:02,320 --> 00:34:06,360 move and exchange more air. So I try to help people 567 00:34:06,360 --> 00:34:09,400 understand that the body's going to tell you exactly what it 568 00:34:09,400 --> 00:34:11,800 needs. And again, it goes both 569 00:34:11,800 --> 00:34:14,719 directions. So you need to override 570 00:34:15,000 --> 00:34:19,360 stagnation and implement these little moments of movement into 571 00:34:19,360 --> 00:34:21,360 your day. Like you said, when you're 572 00:34:21,360 --> 00:34:25,800 working you hang from a bar and move around and I'll constantly 573 00:34:25,800 --> 00:34:29,280 go into push ups or hand stands or jog jump in a cold punch. 574 00:34:29,560 --> 00:34:32,280 Any form of movement mixed into the day is beneficial. 575 00:34:33,719 --> 00:34:37,320 And also I call it functional fidgeting anytime I'm fidgeting. 576 00:34:37,679 --> 00:34:40,000 Fidgeting used to be bad bad. You're moving too much. 577 00:34:40,000 --> 00:34:43,560 I'm an ADHD kid. But now I'm like harnessing. 578 00:34:43,560 --> 00:34:46,760 I'm like oh wait I'm not ADHD I'm just I like to move. 579 00:34:46,760 --> 00:34:49,040 I'm active. Why do we put a negative label 580 00:34:49,040 --> 00:34:53,159 on that shit? So anyway I'm an active person 581 00:34:53,440 --> 00:34:56,239 so my fidgeting I now call functional fidgeting. 582 00:34:56,239 --> 00:34:58,760 Anytime my back wants to twist and I'm in the middle of a 583 00:34:58,760 --> 00:35:02,320 library and my body wants to stretch I go into it and I 584 00:35:02,320 --> 00:35:05,560 amplify. I I go 3X and anytime my body 585 00:35:05,560 --> 00:35:08,480 takes that physiological sigh where out of nowhere I just 586 00:35:08,800 --> 00:35:13,080 catch catch myself gasping or taking a deep breath in and sigh 587 00:35:13,080 --> 00:35:16,040 of relief sighing out. I take that and I'm like, oh, 588 00:35:16,040 --> 00:35:19,960 that means I need to do 5 deep breaths, deep and out. 589 00:35:19,960 --> 00:35:24,640 And I use that signal from the body to improve the way in which 590 00:35:24,640 --> 00:35:30,000 I'm working with my body and benefiting from breath. 591 00:35:30,000 --> 00:35:33,560 And so that's, that's the philosophy. 592 00:35:33,920 --> 00:35:36,840 The ways in which it's implemented is individualized 593 00:35:36,840 --> 00:35:39,920 because everyone's different. But the philosophy for me is 594 00:35:39,920 --> 00:35:44,320 very rooted in body awareness. And you can improve your body 595 00:35:44,320 --> 00:35:46,960 awareness through breathwork practices and others. 596 00:35:47,320 --> 00:35:48,920 So. No, I love it man. 597 00:35:48,920 --> 00:35:52,080 It makes total sense. Do do you do anything for 598 00:35:52,080 --> 00:35:54,560 improving your breath? Breath work while you sleep? 599 00:35:54,560 --> 00:35:56,000 Like mouth taping or anything like that. 600 00:35:56,760 --> 00:35:59,120 I do mouth tape. I have. 601 00:36:00,880 --> 00:36:03,520 I've been mouth taping for a while actually, probably like 602 00:36:03,520 --> 00:36:06,320 three years. When I when I first discovered 603 00:36:06,320 --> 00:36:10,440 it, it made sense because nasal breathing is superior to mouth 604 00:36:10,480 --> 00:36:12,280 breathing for a few different reasons. 605 00:36:12,280 --> 00:36:16,040 It cleans the air through the sinuses before entering the 606 00:36:16,040 --> 00:36:19,200 lungs. It also slows the rate in which 607 00:36:19,200 --> 00:36:21,400 you breathe. It gives you a deeper breath. 608 00:36:21,400 --> 00:36:23,920 So nasal breathing naturally is getting pulled in from the 609 00:36:23,920 --> 00:36:28,000 diaphragm versus mouth breath gets stagnant up in the upper 610 00:36:28,000 --> 00:36:31,320 chest. So, and this isn't just 611 00:36:31,640 --> 00:36:36,200 conceptually more beneficial research supports nasal 612 00:36:36,200 --> 00:36:39,760 breathing to mouth breathing for a lot of continued reasons. 613 00:36:41,320 --> 00:36:47,000 So knowing that I'm way more efficient nasal breathing and 614 00:36:47,000 --> 00:36:52,280 knowing that sleep is as important as anything in health 615 00:36:52,280 --> 00:36:54,320 and Wellness. The better you sleep, the better 616 00:36:54,320 --> 00:36:57,880 you are, the better you live, the better you feel. 617 00:36:59,400 --> 00:37:02,800 I'm, I'm interested in improving my quality of life and I'm 618 00:37:02,800 --> 00:37:04,760 interested in feeling better throughout the day. 619 00:37:05,040 --> 00:37:08,160 So it makes a lot of sense that I would focus on improving my 620 00:37:08,160 --> 00:37:13,520 sleep and sleep tape, mouth tape at night to increase encourage 621 00:37:13,520 --> 00:37:18,240 nasal breathing at night is about as absolute of a positive 622 00:37:18,240 --> 00:37:20,120 practice as you can do for your sleeping. 623 00:37:20,120 --> 00:37:22,440 Even if you have a deviated septum and you have trouble 624 00:37:22,440 --> 00:37:26,720 breathing through your nose, I'll do it anyway and I'll get 625 00:37:26,720 --> 00:37:30,200 congested in my nose, but I'll I'll put on tape anyway. 626 00:37:30,200 --> 00:37:32,720 And what happens is your body will find a way. 627 00:37:33,120 --> 00:37:39,320 So I do sleep tape. I'm very activated by the idea 628 00:37:39,400 --> 00:37:43,440 in a good way. I, I teach it, I train, I 629 00:37:43,440 --> 00:37:46,360 implement it, I tell my friends about it, I tell my family about 630 00:37:46,360 --> 00:37:49,840 it. I'm, I'm a huge supporter of 631 00:37:49,840 --> 00:37:52,480 sleep tape. And then also I'll tape my mouth 632 00:37:52,600 --> 00:37:57,360 when working out occasionally every now and then. 633 00:37:57,360 --> 00:38:01,040 But I really like that just subtle reminder to breathe 634 00:38:01,040 --> 00:38:03,760 through my nose when I'm pushing myself physically. 635 00:38:03,760 --> 00:38:09,760 So I'll, I'll do a sport tape as well as sleep tape and and 636 00:38:09,760 --> 00:38:11,360 there's all these brands out there. 637 00:38:11,360 --> 00:38:17,760 But for me, the the cheap three mil skin tape that you can put 638 00:38:17,760 --> 00:38:20,520 for sensitive skin. You find it online, Amazon, 639 00:38:20,840 --> 00:38:27,560 Walmart, Walgreens. That works just fine if you find 640 00:38:27,560 --> 00:38:31,480 that the seal of that tape doesn't hold well enough, 641 00:38:32,440 --> 00:38:35,240 especially if you're sweating and running and performing. 642 00:38:36,080 --> 00:38:39,640 A buddy of mine that I just met online actually, but he he has a 643 00:38:39,640 --> 00:38:43,640 company called Sport and Sleep. So it's a sleep tape product. 644 00:38:44,080 --> 00:38:47,320 It covers the whole mouth. But I've talked to him about 645 00:38:47,920 --> 00:38:50,880 doing strips instead of doing the whole mouth and it seems 646 00:38:50,880 --> 00:38:52,680 like he's interested in that idea. 647 00:38:52,960 --> 00:38:56,920 Plus it saves tape. So yeah, again, if you're 648 00:38:56,920 --> 00:39:00,720 interested in in more tape stuff, follow me on Instagram. 649 00:39:01,440 --> 00:39:04,080 True self health and I throw out a lot of info on that. 650 00:39:04,400 --> 00:39:06,480 No, it's very cool man. I've I've been in the, the, the 651 00:39:06,480 --> 00:39:09,200 mouth taping for, I don't know, several years now as well. 652 00:39:09,200 --> 00:39:12,280 And I definitely feel like I can notice a profound difference for 653 00:39:12,280 --> 00:39:14,640 sure. I feel like I just wake up with 654 00:39:14,640 --> 00:39:18,720 more energy, better recovery. I I still apparently snore when 655 00:39:18,720 --> 00:39:22,360 even when I do sleep tape, according to my wife, not as 656 00:39:22,360 --> 00:39:24,600 much, but I still do. So I got to figure that out. 657 00:39:24,600 --> 00:39:27,400 But I definitely do feel and perform much better. 658 00:39:28,240 --> 00:39:30,960 Do you do any form of journaling out of curiosity, like with you 659 00:39:30,960 --> 00:39:34,040 having such an emphasis on, you know, proper breath work and the 660 00:39:34,040 --> 00:39:37,760 cold plunging, just posture in general, do you have any 661 00:39:37,760 --> 00:39:40,160 structured form of, of journaling and in your daily 662 00:39:40,160 --> 00:39:43,640 practice? I do daily practice for me is 663 00:39:43,640 --> 00:39:49,160 wake up, get outside. I'm usually up before sunrise 664 00:39:50,000 --> 00:39:54,040 and my my morning routine fluctuates, but I essentially 665 00:39:54,040 --> 00:40:00,000 have five to seven things that I do religiously, whether that's a 666 00:40:00,000 --> 00:40:05,440 breathwork practice, cold plunge, journaling, making 667 00:40:05,440 --> 00:40:10,360 coffee, burning incense, reading. 668 00:40:10,920 --> 00:40:14,640 Passages of motivation, scrolling through Twitter and 669 00:40:14,640 --> 00:40:16,640 Instagram. That's not the most positive, 670 00:40:16,640 --> 00:40:18,560 but it happens. So I just let it be. 671 00:40:19,280 --> 00:40:21,200 Yeah. I try to stay off my phone as 672 00:40:21,200 --> 00:40:23,920 long as possible in the morning. But also, I'm human and it's 673 00:40:23,920 --> 00:40:28,080 2024 and there's a lot of stuff on there, so sometimes I get my 674 00:40:28,080 --> 00:40:33,040 dopamine fix on Instagram. I'm not perfect, OK, but yeah. 675 00:40:33,920 --> 00:40:38,320 But journaling is huge. Gratitude's major for me. 676 00:40:38,720 --> 00:40:42,280 I think the more I connect to gratitude, the better I am. 677 00:40:42,960 --> 00:40:45,640 And I have. I've posted it on Twitter a few 678 00:40:45,640 --> 00:40:47,440 times, also on Instagram as well. 679 00:40:48,320 --> 00:40:51,920 A journal flow that I like that combines like positive self 680 00:40:51,920 --> 00:40:54,280 affirmations. I have little reminders of 681 00:40:54,280 --> 00:41:01,560 breath connecting to my heart, reflecting on the day before 682 00:41:02,240 --> 00:41:04,880 what I'm envisioning. What's my purpose? 683 00:41:04,880 --> 00:41:06,680 Like who am I? What's my purpose? 684 00:41:06,680 --> 00:41:10,400 Often I'll write who am I? That's a journal prompt that I 685 00:41:10,400 --> 00:41:13,560 use on a weekly basis. I'll just say who am I? 686 00:41:13,560 --> 00:41:16,480 And if an answer doesn't come, I'll just write who am I again? 687 00:41:16,480 --> 00:41:19,640 And I'll write who am I again. And I'll keep writing until it 688 00:41:19,640 --> 00:41:25,720 starts to sprout up and out. So big advocate of journaling 689 00:41:26,560 --> 00:41:29,840 and kind of like I said, do I do it every single day? 690 00:41:29,840 --> 00:41:33,320 No, but I have an internal timer. 691 00:41:33,320 --> 00:41:35,240 I'm not much of an objective measurement guy. 692 00:41:35,240 --> 00:41:40,040 I don't wear watches or bands or things that record my sleep or I 693 00:41:40,040 --> 00:41:43,040 don't see how many count how many steps I do. 694 00:41:43,440 --> 00:41:46,080 I just know that there are things that I need to do to make 695 00:41:46,080 --> 00:41:49,240 me feel better. And if I don't do those, I don't 696 00:41:49,240 --> 00:41:51,600 feel well. And so if I start to feel not 697 00:41:51,640 --> 00:41:55,840 like my fullest version of self, have to double back and reflect 698 00:41:55,840 --> 00:41:58,840 and see, OK, where am I not filling things in? 699 00:41:59,440 --> 00:42:04,280 But journaling, I have this innate and internal clock on 700 00:42:04,280 --> 00:42:08,440 journaling that if if I go three days without journaling, 701 00:42:08,440 --> 00:42:11,240 something internally is like, hey, you've gone 3 days without 702 00:42:11,240 --> 00:42:15,840 journaling, like dial in. So I absolutely journal in all 703 00:42:15,840 --> 00:42:19,160 the ways and I'm always learning and wanting to know more about 704 00:42:19,160 --> 00:42:22,560 like ways to improve my journaling, a practice like 705 00:42:22,560 --> 00:42:24,440 creative writing. I'm always down for creative 706 00:42:24,440 --> 00:42:26,800 writing as well, just letting the brain flow. 707 00:42:26,800 --> 00:42:30,560 So absolutely. I, I've been here because you 708 00:42:30,560 --> 00:42:32,880 talk to everybody and, and, and the people that are incredibly 709 00:42:32,880 --> 00:42:36,160 successful typically have some form of journaling practice and 710 00:42:36,160 --> 00:42:39,240 I've tried to incorporate it and I've successfully been 711 00:42:39,240 --> 00:42:41,920 consistent at for the past year, just over a year now. 712 00:42:43,040 --> 00:42:46,200 And I was following like a, like a guided prompt series where, 713 00:42:46,520 --> 00:42:49,480 you know, I would have like, you know, a list of things that I'm 714 00:42:49,520 --> 00:42:53,680 grateful for, priority of the day thing that I'm excited about 715 00:42:53,680 --> 00:42:56,440 for tomorrow, thing I could do differently, yadda, yadda, 716 00:42:56,440 --> 00:42:57,880 yadda. And I've done that, like I said, 717 00:42:57,880 --> 00:42:59,840 for just over a year now. But I think I'm going to try and 718 00:42:59,840 --> 00:43:03,360 transition to like this morning pages style of journaling and 719 00:43:03,360 --> 00:43:06,800 which is basically just free flow of, you know, stream 720 00:43:06,880 --> 00:43:09,840 streamlined consciousness of the first things you're thinking 721 00:43:09,840 --> 00:43:13,480 about throughout the day and fill up a page with that, you 722 00:43:13,480 --> 00:43:15,920 know, stream of consciousness. So we'll see how that goes. 723 00:43:16,200 --> 00:43:20,760 But I definitely have that that morning time carved out to get 724 00:43:20,760 --> 00:43:23,880 my thoughts out, be undisturbed, do the cold plunge, make my 725 00:43:23,880 --> 00:43:26,600 coffee. Like that is therapeutic for me 726 00:43:26,600 --> 00:43:28,160 for sure. I wouldn't be able to function 727 00:43:28,160 --> 00:43:31,440 without it. That's hey, that's, that's it 728 00:43:31,440 --> 00:43:35,320 sounds therapeutic. And I was working with a group 729 00:43:35,800 --> 00:43:39,680 recently doing some breath work in coaching, life coaching. 730 00:43:40,320 --> 00:43:44,280 And one woman, it's amazing. I love coaching as a as a 731 00:43:44,360 --> 00:43:47,520 profession because I'm learning as much as I'm, I feel like I'm 732 00:43:47,520 --> 00:43:50,080 teaching, if not more. I'm learning more than what I'm 733 00:43:50,600 --> 00:43:54,320 implementing. But one woman said that she used 734 00:43:54,320 --> 00:44:03,240 the phrase, what was it like? Like it was like devoted 735 00:44:03,760 --> 00:44:05,640 discipline. Like that was her thing. 736 00:44:05,640 --> 00:44:07,680 Something along those lines. I've thought, I wish I could 737 00:44:08,080 --> 00:44:13,880 snag it, but she, she was speaking in such a, in a way 738 00:44:13,880 --> 00:44:18,560 that was just so clear. And she was like as firm as 739 00:44:18,560 --> 00:44:21,920 anyone as I've ever seen. And she's like, discipline is 740 00:44:21,920 --> 00:44:25,640 everything. It is unprecedented in my life 741 00:44:25,840 --> 00:44:29,120 if I don't have discipline for myself and if I don't create 742 00:44:29,560 --> 00:44:33,680 that moment in the morning for myself that I'm not doing myself 743 00:44:33,680 --> 00:44:36,800 a service and I'm going to slip down a slippery slope that I 744 00:44:36,800 --> 00:44:39,760 don't want to go down. And so she was like rigid 745 00:44:40,120 --> 00:44:43,360 discipline like, like that is everything. 746 00:44:43,360 --> 00:44:47,040 And so since she said that when it relates and I, I, I live in a 747 00:44:47,040 --> 00:44:50,360 similar philosophy, but her passion behind saying that I was 748 00:44:50,360 --> 00:44:53,560 like, damn, that's inspiring. So that's been, that's been 749 00:44:53,560 --> 00:44:56,240 fuelling me recently. No, I I love that man. 750 00:44:56,240 --> 00:44:59,760 Like with bodybuilding, like that is in my life, in my 751 00:44:59,760 --> 00:45:01,280 opinion, the epitome of discipline. 752 00:45:01,360 --> 00:45:03,520 Like because when I'm tracking macros, I've got everything 753 00:45:03,520 --> 00:45:05,440 dialed in. Like I do not deviate from my 754 00:45:05,440 --> 00:45:08,720 plan at all. Like that just is the pinnacle 755 00:45:08,720 --> 00:45:12,080 of discipline for me. And as is true with business to 756 00:45:12,080 --> 00:45:14,760 like anything that I've ever seen success in has come from 757 00:45:14,760 --> 00:45:18,760 being incredibly disciplined for, you know, pretty 758 00:45:18,760 --> 00:45:21,240 significant periods of time towards a given task. 759 00:45:21,240 --> 00:45:24,200 And I feel like, yeah, it it definitely takes effort. 760 00:45:24,200 --> 00:45:26,840 There is some initial sacrifice, but once you start to experience 761 00:45:26,840 --> 00:45:31,000 the benefits that the fruits of your labor elicit as a result of 762 00:45:31,000 --> 00:45:34,240 that consistent discipline like that becomes the high. 763 00:45:34,240 --> 00:45:36,760 So much more so than any of those, you know, momentary 764 00:45:36,760 --> 00:45:38,760 things that you're sacrificing to the point where those aren't 765 00:45:38,760 --> 00:45:40,040 even viewed as sacrifice anymore. 766 00:45:40,040 --> 00:45:43,960 You're just so enthusiastic about what that discipline will 767 00:45:43,960 --> 00:45:47,600 create in your life. Like that is what gets you, gets 768 00:45:47,600 --> 00:45:50,040 you fired up for the day. I love it. 769 00:45:50,040 --> 00:45:53,560 Yeah, I saw a tweet today actually that said if you find 770 00:45:53,560 --> 00:45:56,120 yourself making excuses, that means that you're not making 771 00:45:56,120 --> 00:45:59,800 enough sacrifices. And I was like, that's, that's 772 00:45:59,800 --> 00:46:01,560 what's up. There's a little teeter totter 773 00:46:01,560 --> 00:46:06,080 action there, sacrifices and excuses so. 100% Well, I'm 774 00:46:06,080 --> 00:46:08,080 stoked man. I'm stoked to to see what you're 775 00:46:08,080 --> 00:46:10,000 doing. I'm glad that you're so close. 776 00:46:10,000 --> 00:46:14,320 When is your next seminar or or or breathwork practice or cold 777 00:46:14,320 --> 00:46:18,400 plunge session here in Arkansas? Yeah, I have a few coming up, 778 00:46:18,400 --> 00:46:21,560 but I'll be at City Park, which is a local restaurant in 779 00:46:21,560 --> 00:46:22,800 Fayetteville. Have you been there? 780 00:46:23,080 --> 00:46:27,240 I have not been there. Yeah, so I'll be at City Park I 781 00:46:27,240 --> 00:46:30,040 think this weekend, and then O&F, Ozark Natural Foods. 782 00:46:30,320 --> 00:46:32,880 It's an amazing grocery store for those who don't know 783 00:46:32,880 --> 00:46:35,320 Arkansas, but it's a great like it's a grocery store, but it's 784 00:46:35,320 --> 00:46:37,120 more like a community space and there's one. 785 00:46:37,240 --> 00:46:40,400 Coworker college. The one on college, Yeah, yeah, 786 00:46:41,160 --> 00:46:42,520 they have bands, they have music. 787 00:46:42,520 --> 00:46:46,600 So I'm doing one there as well. Not this weekend, but the 788 00:46:46,600 --> 00:46:48,880 following weekend. I believe so. 789 00:46:49,880 --> 00:46:54,120 And then I do a lot of currently I'm doing online workshops, 790 00:46:54,160 --> 00:46:57,480 breath for stress, helping people relieve stress through a 791 00:46:57,480 --> 00:47:02,960 five week breathing program as a group, online breathing program, 792 00:47:02,960 --> 00:47:05,800 worrying about the insurance and outs and techniques and tools 793 00:47:05,800 --> 00:47:09,280 and and being supported by a group with some accountability 794 00:47:09,280 --> 00:47:13,480 stuff in addition to teaching pain practitioners. 795 00:47:13,480 --> 00:47:17,280 So anyone who works with individuals with pain, physical 796 00:47:17,280 --> 00:47:21,000 therapists, doctors, psychologist, so teaching ways 797 00:47:21,000 --> 00:47:25,760 in which you can use breathing to support those suffering from 798 00:47:25,760 --> 00:47:28,240 pain. So I also have an online course 799 00:47:28,240 --> 00:47:31,760 for that. My my focus is giving as much 800 00:47:31,760 --> 00:47:34,000 information to the world as possible on that. 801 00:47:34,360 --> 00:47:39,280 That starts with local community and then extends on online to as 802 00:47:39,280 --> 00:47:41,280 many people as possible. I love it, man. 803 00:47:41,280 --> 00:47:43,920 Well, we're definitely marching to the same tune here, I think. 804 00:47:44,080 --> 00:47:46,360 You know, starting local and then branching out as you're 805 00:47:46,360 --> 00:47:48,920 able is key. I think, you know, with the 806 00:47:49,000 --> 00:47:51,240 technology that we have at our fingertips in 2024, we're able 807 00:47:51,240 --> 00:47:53,880 to do that at scale. I love that you've got the 808 00:47:53,880 --> 00:47:55,040 course. I love that you're doing all 809 00:47:55,040 --> 00:47:57,600 this locally as well. We should definitely keep this 810 00:47:57,600 --> 00:47:59,360 conversation going. I'm going to start hosting a lot 811 00:47:59,360 --> 00:48:03,720 more events to my community here locally as well, so I'd love to 812 00:48:03,720 --> 00:48:05,720 have you out. You can bring one of your edge 813 00:48:05,720 --> 00:48:08,160 tanks and put them to the Ringer there and we can just 814 00:48:08,160 --> 00:48:11,280 collaborate on some things, man. I love it. 815 00:48:11,440 --> 00:48:14,040 I, I, I love it and totally down. 816 00:48:14,360 --> 00:48:15,760 Looking forward to meeting you in person. 817 00:48:15,760 --> 00:48:18,680 We'll make it happen and thank you for having me. 818 00:48:18,680 --> 00:48:21,160 Really enjoyed the conversation. My pleasure Justin. 819 00:48:21,240 --> 00:48:23,320 Well, once more, where do people go to find out more about you? 820 00:48:24,160 --> 00:48:30,040 So true self health is my Instagram, all one word and then 821 00:48:30,040 --> 00:48:33,280 my website is true self dot health. 822 00:48:33,640 --> 00:48:41,480 So www.trueself.health is my website no.com and there and and 823 00:48:41,480 --> 00:48:44,400 plenty of ways to reach out from those two outlets. 824 00:48:44,400 --> 00:48:49,000 So again, like I said, open book, happy to answer questions, 825 00:48:49,000 --> 00:48:51,640 connect, and if anyone's interested in working together, 826 00:48:51,880 --> 00:48:54,800 always open to open that conversation. 827 00:48:55,040 --> 00:48:56,400 Love it, man. Well, I will definitely link 828 00:48:56,400 --> 00:48:57,840 out, make it easy for people to find you. 829 00:48:57,840 --> 00:48:59,240 Really appreciate the time brother. 830 00:48:59,240 --> 00:49:00,880 And let's definitely keep the conversation going, man. 831 00:49:00,880 --> 00:49:03,400 And since we're neighbors here, we might as well just put our 832 00:49:03,760 --> 00:49:05,640 heads together and collaborate whenever possible. 833 00:49:06,440 --> 00:49:09,480 Yeah, we'll just text and create a time and space and make it 834 00:49:09,480 --> 00:49:10,760 happen. Sounds great man. 835 00:49:10,760 --> 00:49:12,800 Till then, brother, take care. All right. 836 00:49:12,800 --> 00:49:13,640 Appreciate it. Bye bye.