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Well, hello there, ladies and 
gents Robert Sykes keto 

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Savage.com and today I have 
special guests Sim land back on 

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the line and he is got a new 
book coming out. 

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He's he's freaking crushing, 
he's got all kinds of boats that

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are already out, but this one in
particular is about how stress 

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can make you stronger, which is 
a very relevant topic right now.

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With all those stressors going 
on in the world, we talked about

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how different stressors, both, 
physically, mentally 

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emotionally, can have a hormetic
effect on your body's resilience

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and ability to keep on going in 
tough times. 

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So thoroughly enjoyed. 
Oh, this conversation, I trust 

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you will as well without further
Ado. 

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Sit back, relax. 
Enjoy the podcast with some 

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land. 
And we are live somehow I mean 

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hey how am I doing a good? 
I'm glad to talk with her. 

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This is the. 
Is it the second or the third 

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podcast that you've been on here
with me? 

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Well, I've been at least once 
but I'm not sure if it's the 

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third or second, maybe like the 
second one. 

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Yeah. 
It's we've had, we've had quite 

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a few conversation. 
We kind of done with your 

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backstory on the first one but 
then since then we've just kind 

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of talked about every different 
Nuance of what are you diving 

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into? 
And you've got a new book coming

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out, which is stronger by 
stress, is that right? 

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Yeah, yeah, it's coming out in 
August in August. 

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So let's roll up our sleeves 
men. 

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And this is something that 
interests me because All about, 

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you know, hormesis, putting a 
strategic stressor on the body, 

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to force it to grow and adapt 
and I have a feeling that's what

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this is mostly about. 
So let's dive into it, man. 

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What what was the motivation 
behind this book? 

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And then just kind of what were 
some of the different aspects of

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it? 
Where you take it? 

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Yeah. 
Well I didn't have like a plan 

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to write this book about the you
know once the you know pandemic 

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hit then I was like I saw a lot 
of people freaking out about it 

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and I also kind of you know kind
of came to the conclusion 

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Illusion that the society and 
the people we modern people tend

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to be very fragile in a way but 
we're not really prepared for 

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these kinds of disasters and 
catastrophes. 

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So we're very much just living 
in this very safe environment 

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and we're expecting that, 
nothing bad ever happens. 

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But the problem is that these 
kinds of stressful events and 

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you know, chaos itself is a very
intrinsic part of the human 

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experience and especially our 
history as well. 

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So the, you know, it's very 
Should a very unnormal to live 

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in this very safe environment 
where there's no conflict. 

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There is no, no famine. 
There's no, you know, floods, 

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there's no, well, the reason in 
some areas of the world but 

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rather to the most of the time 
we're living in a very pristine 

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environment. 
And I think fear that just 

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because of living in this very 
like a living in a very on, on 

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chaotic environment, we kind of 
condition ourselves, not be able

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to handle All them. 
And that's why I wanted to put 

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together like this sort of a 
book that deals into. 

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How do you actually leverage the
benefits side of stress? 

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And how do we actually use it to
not become, like, wiped out from

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like this random events and 
instead just improve your health

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and become more resilient 
against them. 

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I love it. 
I love it. 

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I made an Instagram post a while
back like long before this 

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pandemic ever hit. 
But it was, It was kind of an 

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unpopular pose because I was 
basically just pointing out the 

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fact that We live in an 
environment that is just so 

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soft. 
So comfortable that everybody is

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just allowed themselves to 
become weak. 

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And, you know, like if you were 
to rewind the clock, a couple 

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hundred thousand years and it 
was like actually survival of 

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the fittest that we kind of weed
out the herd and then the strong

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wood over Pop would, you know, 
reproduce and that would be what

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filled the population now. 
It's like everybody stays. 

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I mean Health Care's better so 
you know, the sixth a sick 

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longer and they don't get wiped 
out like everything just keeps 

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Compounding and not that I want.
And, you know, everybody just 

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die off by any means. 
But I feel like we need to 

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really have the fact that we 
should work to improve our 

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immunity and proved our 
resilience to prove our 

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strength, both mentally and 
physically on top of Mind. 

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Otherwise, you know, just from 
like an epigenetic standpoint, 

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we're passing down these flawed 
traits to our to our Offspring 

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and that's obviously not good. 
Yeah, exactly. 

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And you're like I don't want to 
go back into those ages as well.

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Like, I don't want to, you know,
go into a Vera where there's 

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like some Warlords raging 
throughout the landscape and, 

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you know, different kinds of 
asteroids, hitting the Earth and

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whatnot. 
So yeah. 

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Like I'm very grateful for the 
modern environment, but at the 

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same time like, you know, we 
shouldn't take it for granted 

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and we should always like have 
this sort of a, some sort of 

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like a prepper mentality in a 
way that we, you know, a lot of 

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We'll have Hill durin's they 
have insurance for their car. 

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They have insurance for the 
house but what about the like 

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insurance for these kinds of 
stressful events and that these 

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are random chaos that units. 
We will happen eventually in 

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some shape or form. 
So, like, we need to have like 

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some sort of, at least like a 
minimum minimum effective dose 

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approach to all kinds of 
potential dangers that we come 

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across. 
Like we should know how to like 

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forage a little bit. 
We should know how to, you know,

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get Get by with our without like
the supermarket we should have 

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access to some food. 
We should have the ability to go

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fasting for a few days. 
We should have the ability to go

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like, on some, you know, prolong
with endurance, which you have 

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the ability to also handle 
different kinds of like heat and

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cold and also things like, you 
know, and we should have like a 

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like this sort of a voluntary 
engagement of doing those things

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as a way to keep ourselves 
conditioned and adapted to them 

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because you know, once the once 
the event actually happens once 

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the pandemic it's then 
everyone's going to go rush into

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the store and everyone is going 
to freak out or, you know, for 

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example, if there's gonna be 
some sort of a like Ice Age, 

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then initially people are going 
to, you know, feel very cold and

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they're not really used to the 
cold where someone who is you 

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know regularly engaged in 
exposing themselves to like the 

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coach hours or rice plants than 
their have Like a tea, some sort

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of like preparedness for them 
100% agreement. 

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So is the book like, is it like 
just looking at all these 

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different aspects, both mentally
physically and then just kind of

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breaking out like a, like, a 
minimum effective dose, like an 

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80/20 analysis kind of what 
people can do now, or how did 

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you form at all this? 
Yeah, well the entire bookie is 

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centered around. 
The concept of funny hormesis 

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and hormesis. 
He's the biological phenomenon. 

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Are a small amounts of toxic 
substance or like a stressor, 

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has a beneficial end result. 
So your body does it get like a 

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small amount of damage from this
dress, but it's gonna get used 

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to it or adapts to it then get 
stronger. 

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And actually so the best example
is just we gifting and 

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resistance training. 
So you are causing small amounts

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of damage to the body when 
you're lifting weights. 

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But after you recover, then you 
actually get stronger and the 

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muscles grow. 
So for example, You know, the 

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this during there are different 
examples for mises like fasting 

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is for me is the so nice for me.
It is the cold is Hazard 

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hormetic, dose-response. 
Things like the EMF 5G, those 

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things can have a hermetic dose 
and yeah, different kinds of 

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substances like coffee, you can 
have a home, you can have it. 

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So yeah, like that. 
There are all these different 

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kinds of substances that even 
evolutionarily. 

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We've been exposed to like the 
gold different plant compounds, 

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as well as physical exertion. 
They have been a part of our 

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Human Experience. 
But the problem is also that you

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can all definitely take it too 
far and the key is to find the 

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optimal dose for those things. 
What's the optimal dose for 

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fasting? 
What's the optimal dose? 

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Or exercise the cold heat? 
And yeah, like just implementing

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them into your everyday 
lifestyle as a way to just 

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improve your health and 
Longevity because the homies is 

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not only it's not only going to 
make you tougher against those 

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stressors, but it's also have 
like it's involved in the immune

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system. 
It's involved with it just 

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longevity and living longer 
because it's like one of the key

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aspects of or one of the key 
characters unique 

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characteristics or similarities 
that a lot of the longest living

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organisms on the planet have is 
that they are living in this 

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very harsh environments and 
harsh conditions. 

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For example like there's 
different kinds of whales 

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living, in very cold, cold 
Waters clams, living in cold 

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Waters where there's not a lot 
of like sunlight and not a lot 

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of food as well as like even 
these naked mole rat. 

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Which are very long living 
rodents, living in Oblivion some

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African country and they 
basically live underground. 

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They have no here. 
They're like really hairless 

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hairless rats and they look 
really nasty and really weird 

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but they have like a really 
exponentially long life. 

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Span they live like maybe 30 
times longer than the average 

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Reddit and part of it has to do 
with because they're living in 

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this like underground burrows 
and they are, they don't have 

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access to a lot of oxygen. 
So there are able to kind of Of 

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use a lot of their own CO2 or 
carbon dioxide to survive for 

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longer and they also like even 
they have like mild resistance 

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to pain and different kinds of 
assets. 

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So yeah, they're even have a 
lower chance of developing 

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cancer. 
So part of it has to do with 

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their like this, in my opinion, 
at this like a lot of this 

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hormetic living environments 
where they're constantly under, 

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like some form of exertion and 
modest amount of like this for 

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me to express, you know, it's 
interesting because, like, You 

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and I feel like we're speaking 
the same language. 

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Like, we like intentionally 
subjecting our bodies to 

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uncomfortable situations and 
scenarios that Force us to adapt

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and grow and strengthen our 
resolve. 

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And that's why we weight train. 
That's why we do these hot cold 

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therapies. 
That's why we that's why we go 

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fast and it's why we do these 
things but so much. 

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The population is, I mean, the 
vast majority of the population 

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is on the other end of the 
spectrum entirely and they want 

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to avoid all all uncomfortable 
situations to the best of their 

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ability, like they strive for 
comfort and it's interesting 

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because like I feel like this 
pandemic this, I mean I would 

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hope anyways at this pandemic at
least opens their eyes to the 

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fact that look, you know, it's 
not always going to be sunshine 

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and rainbows. 
It's kind of nice to have a 

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little bit of resolve, a little 
bit of a resistance to what the 

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the world is throwing at you. 
So a lot of people want like a 

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minimum effective dose, they 
want to do. 

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Absolute minimum and reap the 
most reward. 

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So like in the context of, you 
know, weight training or the 

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context of, you know, hot and 
cold therapy, for instance, what

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would you say to these? 
People wanting to get away and 

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skate by with the absolute 
minimum. 

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Like, how much are you? 
Suggesting they incorporate, 

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like, what would you suggest to 
them? 

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Well, yeah. 
So depends on their goals. 

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And what are they trying to 
accomplish? 

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So yeah, like there is 
definitely like a certain 

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minimum effective dose that you 
can get away with like 

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weightlifting and even like hot 
and cold, but there's also like 

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the optimal dose. 
So like, yeah depends on how how

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adapted you want to become for 
those things. 

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Because the thing is that like 
them or let's say, for in the 

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example of heat, then yeah there
is definitely like, like the But

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the lower Threshold at which you
get like all the health benefits

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but there's also like a higher 
threshold at which you become 

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like just increasingly more 
tolerant to the heat. 

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So there's not like additional 
health benefits you just become 

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tougher for the Heat and you're 
like, but it but it can it can 

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be beneficial thing if you were 
like, actually in the desert or 

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something like that, but it can 
also be kind of 

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counterproductive. 
If you are just trying to get 

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health benefits because you have
to have the right, I keep 

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pushing the envelope higher and 
higher to elicit the same 

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benefit because like the more 
adapted you are too. 

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Particular stressor then the 
less effective it also becomes a

226
00:12:14,100 --> 00:12:15,700
venture there. 
So that's why you like you had 

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00:12:15,700 --> 00:12:20,100
to take some deer or breaks from
training and you're like not do 

228
00:12:20,100 --> 00:12:25,200
the same thing all the time but 
generally I like to do some form

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00:12:25,200 --> 00:12:29,800
of you know beneficial stress 
every day and the way I kind of 

230
00:12:29,800 --> 00:12:36,000
cycle between them is a 4444. 
Those days where I do like 

231
00:12:36,600 --> 00:12:39,900
resistance training and weight 
lifting then on those days I'm 

232
00:12:39,900 --> 00:12:44,600
not going to do things like The 
cold or the heat because the 

233
00:12:44,700 --> 00:12:49,300
cold exposure can actually blunt
some of the beneficial effects 

234
00:12:49,300 --> 00:12:52,300
of resistance training, by 
shutting down the inflammatory 

235
00:12:52,300 --> 00:12:54,800
response and kind of dumped 
dampening. 

236
00:12:54,800 --> 00:12:57,700
The signal that you get from 
training because you need you 

237
00:12:57,700 --> 00:13:00,300
know, the training itself causes
some inflammation and oxidative 

238
00:13:00,300 --> 00:13:03,500
stress and you need that small 
amount of stress and information

239
00:13:03,500 --> 00:13:06,100
to Signal the muscles grow and 
become stronger. 

240
00:13:06,300 --> 00:13:10,400
So if you turn it off with like 
the cold or like I'm taking a 

241
00:13:10,408 --> 00:13:15,600
bunch of and then you're also 
potentially just not getting 

242
00:13:16,300 --> 00:13:18,400
you're not going to see that 
much progress because you're, 

243
00:13:18,400 --> 00:13:20,900
you know, shutting down the 
beneficial homeotic response. 

244
00:13:21,100 --> 00:13:23,800
So in that sense in that sense I
like to cycle between days where

245
00:13:23,800 --> 00:13:27,000
I do like resistance training, 
muscle growth and for the other 

246
00:13:27,000 --> 00:13:31,900
days where I'll just do like the
cold and the heat for the 

247
00:13:31,900 --> 00:13:36,000
purpose of recovery, and that's 
usually on those like, rest 

248
00:13:36,000 --> 00:13:38,600
days. 
So I put, you know, minimally, I

249
00:13:38,600 --> 00:13:41,100
would say that you should do 
like some form of resistance. 

250
00:13:41,300 --> 00:13:47,700
Your exercise at least like you 
know three times a week and you 

251
00:13:47,700 --> 00:13:51,800
know in the example of cold and 
heat then once a week should be 

252
00:13:51,800 --> 00:13:54,500
like the bare minimum. 
But yeah. 

253
00:13:54,500 --> 00:13:57,800
Like even our you know doing it 
three times a week again, is 

254
00:13:57,800 --> 00:14:02,400
like also like a really good 
benefit because, yeah, for 

255
00:14:03,200 --> 00:14:06,800
there's a lot some studies in 
Finland where they see that they

256
00:14:06,800 --> 00:14:13,200
can a sauna more than four times
a week was Associated with like 

257
00:14:13,200 --> 00:14:18,100
up to forty percent reduced. 
All-cause mortality and and and 

258
00:14:18,100 --> 00:14:20,900
reduced risk of cardiovascular 
disease is also in this, you 

259
00:14:20,900 --> 00:14:23,200
know, even even the smallest 
amount of. 

260
00:14:23,200 --> 00:14:26,500
So now that you can get away, 
you can do is even then it's 

261
00:14:26,600 --> 00:14:31,400
beneficial but you know, there's
definitely like doing it more 

262
00:14:31,400 --> 00:14:33,600
often is also more beneficial so
yeah. 

263
00:14:33,600 --> 00:14:36,700
It depends on the how how much 
access to the have to particular

264
00:14:36,700 --> 00:14:39,600
thing and yeah like what's their
goals? 

265
00:14:40,000 --> 00:14:45,100
Totally totally at the Sun. 
Is is definitely my my next 

266
00:14:45,700 --> 00:14:47,900
future purchase. 
Like if I'm gonna spoil myself 

267
00:14:47,900 --> 00:14:49,600
is gonna be with us on it 
because it's just so much 

268
00:14:49,600 --> 00:14:51,400
research that indicates the 
benefits of it. 

269
00:14:51,700 --> 00:14:56,000
And I don't have a sauna now but
I just look at what all you 

270
00:14:56,000 --> 00:14:58,600
getting from. 
Like the heat shock protein, the

271
00:14:58,600 --> 00:15:01,100
hormetic effect of it. 
I mean, there's just so much 

272
00:15:01,100 --> 00:15:04,400
good that comes with the sauna 
use and honestly, it's good for 

273
00:15:04,400 --> 00:15:07,200
the mind to like, if you can 
zone out and sit in a sauna for 

274
00:15:07,200 --> 00:15:10,400
20 minutes and just make that 
your meditation time or time to 

275
00:15:10,400 --> 00:15:13,500
listen to a podcast. 
Cast or read a book like it just

276
00:15:13,500 --> 00:15:16,600
multi-purpose and you're 
benefiting on all fronts. 

277
00:15:18,100 --> 00:15:22,000
Yeah, totally like the yeah the 
heat shock proteins. 

278
00:15:22,500 --> 00:15:27,400
They are like helpful to lower 
inflammation and repair these 

279
00:15:27,500 --> 00:15:30,100
misfolded proteins. 
So they have like anti-aging 

280
00:15:30,100 --> 00:15:33,300
effects as well as improved 
cardiovascular functioning. 

281
00:15:33,300 --> 00:15:37,500
So the best or the most 
researched benefit off the sauna

282
00:15:37,500 --> 00:15:39,600
and heat has to do with the. 
I just lowering risk of 

283
00:15:39,600 --> 00:15:43,400
cardiovascular disease and 
improving just called vascular 

284
00:15:43,400 --> 00:15:45,800
function and improving blood 
flow and those things because it

285
00:15:45,800 --> 00:15:50,800
does feel like home Work out if 
you are in the Zona and I like 

286
00:15:50,800 --> 00:15:56,200
to I do both the infrared sauna,
as well as the traditional sauna

287
00:15:56,300 --> 00:15:59,800
so kind of cycle back and forth 
to them and you're like both of 

288
00:15:59,800 --> 00:16:03,500
them are good. 
But you know if I were to choose

289
00:16:03,500 --> 00:16:06,700
one because like in the state's 
the traditional owners aren't 

290
00:16:06,700 --> 00:16:08,900
that popular? 
Whereas in here in northern 

291
00:16:08,900 --> 00:16:10,900
Europe they're pretty popular. 
So yeah. 

292
00:16:10,900 --> 00:16:14,500
Like if I were to choose one 
then I will choose the infrared.

293
00:16:14,500 --> 00:16:19,000
Just because the infrared they 
have like a similar Or heat 

294
00:16:19,000 --> 00:16:22,100
shock protein response and they 
has a have the same or similar 

295
00:16:22,100 --> 00:16:25,700
cardiovascular health benefits. 
But you also get the infrared 

296
00:16:25,700 --> 00:16:28,600
light which has a unique effect 
that you don't get from the 

297
00:16:28,600 --> 00:16:31,100
traditional sauna. 
So like with both are awesome 

298
00:16:31,100 --> 00:16:33,300
but yeah like if I were to 
choose one them I would do the 

299
00:16:33,300 --> 00:16:34,500
infrared. 
Yeah. 

300
00:16:34,500 --> 00:16:36,900
And with the infrared correct me
if I'm wrong here but you don't 

301
00:16:36,900 --> 00:16:41,000
have to go near as hot on the 
total temperature because the 

302
00:16:41,000 --> 00:16:44,300
infrared is kind of going deeper
into the actual tissue, right? 

303
00:16:45,800 --> 00:16:49,600
Yeah like if we're talking about
yeah the heat shock protein 

304
00:16:49,600 --> 00:16:53,000
response then yeah you don't 
need to go that hot but if I 

305
00:16:53,008 --> 00:16:55,700
were talking about like just 
again like if you're talking 

306
00:16:55,700 --> 00:17:00,100
about the pure tolerance to heat
and just being able to tolerate 

307
00:17:00,100 --> 00:17:02,700
it, then you would need to do 
the actual heat with the 

308
00:17:02,700 --> 00:17:04,400
traditional sauna. 
So yeah. 

309
00:17:04,400 --> 00:17:08,500
Like the infrared sauna is great
for all the unique kind of 

310
00:17:08,500 --> 00:17:09,800
benefit. 
You get from the infrared sauna 

311
00:17:09,800 --> 00:17:13,700
has to do with like improved 
like joint health and 

312
00:17:13,800 --> 00:17:18,099
mitochondrial. 
Whereas in my opinion I would I 

313
00:17:18,099 --> 00:17:23,000
would think that like the 
traditional sauna would it would

314
00:17:23,000 --> 00:17:27,599
make you sweat more and would 
also like, let's say, you also 

315
00:17:27,599 --> 00:17:30,700
like a maybe detox you more 
because of the script as well. 

316
00:17:30,700 --> 00:17:32,800
So you're sweating more than 
your excreting, more of the, 

317
00:17:32,800 --> 00:17:35,900
like different metals, and 
different pathogens out as well,

318
00:17:36,300 --> 00:17:38,700
catchy catch him. 
And I know that a lot of the 

319
00:17:38,700 --> 00:17:41,400
sound of marketing now, it's 
like they really trying to, you 

320
00:17:41,400 --> 00:17:44,600
know, create a very low or zero,
EMF out. 

321
00:17:44,700 --> 00:17:47,300
Output in the saunas. 
You mentioned that there's a 

322
00:17:48,400 --> 00:17:50,800
minimum effective dose, the EMF,
is that something that you would

323
00:17:50,800 --> 00:17:53,800
want to include strategically, 
is that something better off 

324
00:17:53,800 --> 00:17:57,900
just left out entirely? 
Well, yeah. 

325
00:17:57,900 --> 00:18:02,100
Like the thing with EMF is that 
we are already like somewhat 

326
00:18:02,100 --> 00:18:05,700
adapted to it like I would 
imagine that if you take your 

327
00:18:05,700 --> 00:18:09,600
grandparents then their 
tolerance to Wi-Fi and 5G is 

328
00:18:09,600 --> 00:18:13,400
much lower than for someone like
us who have already been exposed

329
00:18:13,400 --> 00:18:16,800
to it on a much more. 
Larger pieces. 

330
00:18:16,800 --> 00:18:23,100
So I think the EMF thing EMF can
have a beneficial effect as long

331
00:18:23,100 --> 00:18:25,200
as you get some downtime from 
it. 

332
00:18:25,200 --> 00:18:28,600
So you don't or you shouldn't 
want to be in a high EMF 

333
00:18:28,600 --> 00:18:31,300
environment 24/7 because your 
body will never have the 

334
00:18:31,300 --> 00:18:34,900
opportunity to you know, recover
from it. 

335
00:18:34,900 --> 00:18:38,300
So the thing EMF affects your 
body is that it's going to 

336
00:18:38,300 --> 00:18:41,700
trigger oxidative stress and 
release as this sort of a free 

337
00:18:41,700 --> 00:18:44,600
radical called proxy. 
Nitrate, which is like a really 

338
00:18:44,700 --> 00:18:48,400
Ali massive free radical that's 
involved with a lot of like 

339
00:18:48,400 --> 00:18:51,200
carcinogenesis and just overall 
inflammation. 

340
00:18:51,200 --> 00:18:55,200
So if you're constantly exposed 
to it, then it's going to cause 

341
00:18:55,200 --> 00:18:57,400
problems. 
And you're just, you're not, 

342
00:18:57,408 --> 00:18:58,900
you're not going to have like 
the recovery. 

343
00:18:58,900 --> 00:19:01,600
So that's why. 
Usually, I would say that the 

344
00:19:01,608 --> 00:19:04,400
most important time to have like
a low EMF environment is when 

345
00:19:04,400 --> 00:19:08,500
you're sleeping and and yeah, 
for that you can use like 

346
00:19:08,500 --> 00:19:10,900
different grounding mats. 
You can definitely turn off the 

347
00:19:10,900 --> 00:19:13,200
Wi-Fi. 
You should keep your phone on, 

348
00:19:13,200 --> 00:19:15,600
airplane mode, whenever you're 
not, Using it and you should 

349
00:19:15,600 --> 00:19:17,600
definitely not have it like 
underneath your pillow or 

350
00:19:17,600 --> 00:19:19,800
something like that. 
So that's why I like these 

351
00:19:19,800 --> 00:19:22,500
sleeping environment should be 
like as pristine as possible 

352
00:19:23,800 --> 00:19:26,100
because at that point your body 
you're also wreck repairs 

353
00:19:26,100 --> 00:19:27,800
itself. 
The most, most of the 

354
00:19:28,100 --> 00:19:31,400
antioxidant defense systems get 
processed during sleep. 

355
00:19:32,100 --> 00:19:34,600
The red muscle, repair happens 
during sleep, fat loss. 

356
00:19:34,600 --> 00:19:38,000
Mostly happens, during sleep, 
Muro, Muro repair happens, 

357
00:19:38,000 --> 00:19:39,800
during sleep. 
So, yeah, like steep, is it 

358
00:19:39,800 --> 00:19:42,400
really critical? 
And if you are like, disrupting,

359
00:19:42,400 --> 00:19:44,600
your sleep with just being in on
next. 

360
00:19:44,700 --> 00:19:46,800
To our Wi-Fi router then. 
Yeah, I can have like a 

361
00:19:46,800 --> 00:19:50,300
long-term side effects because 
we don't really have like that 

362
00:19:50,300 --> 00:19:53,500
long term, you know, experience 
or data about how these things 

363
00:19:53,500 --> 00:19:59,500
affect us catch here in this 
sauna in the Sona. 

364
00:19:59,500 --> 00:20:02,500
Ideally, it would be the best to
be also in like a relatively low

365
00:20:02,500 --> 00:20:06,300
EMF environment because the 
detox pathway is also widely. 

366
00:20:06,400 --> 00:20:09,000
If your, if your body is like 
stressed out because of being in

367
00:20:09,000 --> 00:20:11,800
an EMF soup, then it's also 
going to inhibit some of the 

368
00:20:11,800 --> 00:20:14,600
detox Pathways. 
So ideally you should have 

369
00:20:14,800 --> 00:20:18,600
Louisiana Sona. 
But, you know, at the same time,

370
00:20:18,600 --> 00:20:21,800
it's not like the end of the 
world but ideally, like I would 

371
00:20:21,800 --> 00:20:24,500
recommend along the Amazon are 
such as clear. 

372
00:20:24,500 --> 00:20:30,000
Light is the most famous one. 
The one, the my using as well as

373
00:20:30,000 --> 00:20:34,000
well as solar space which are 
both relatively low vmf gacha 

374
00:20:34,000 --> 00:20:35,900
gacha. 
What about I'm going to pick 

375
00:20:35,900 --> 00:20:39,200
your brain on fasting little bit
because I just get them with a 

376
00:20:39,400 --> 00:20:42,100
five and a half day, fast s fast
when we're done. 

377
00:20:42,100 --> 00:20:44,500
And there's there's been a lot 
of you. 

378
00:20:44,700 --> 00:20:47,400
Do you tell him, I, like, 
minimum effective dose and where

379
00:20:47,900 --> 00:20:51,400
you may benefit in one regard, 
but then, you know, lose out in 

380
00:20:51,400 --> 00:20:53,200
another. 
So, like with regard to 

381
00:20:53,200 --> 00:20:56,000
maintaining lean muscle tissue, 
you're obviously going to 

382
00:20:56,000 --> 00:20:58,400
maintain a lot more lean tissue.
If your key to adapt to going 

383
00:20:58,400 --> 00:21:01,300
into a fast because your body's 
efficient at using any stored 

384
00:21:01,300 --> 00:21:06,500
fat you have, is there a point? 
Like, if everyone, if all things

385
00:21:06,500 --> 00:21:09,500
are created equal, you are key 
to adapted and you go through a 

386
00:21:09,500 --> 00:21:15,300
fast, is there like a general, 
you know, point and which Any 

387
00:21:15,600 --> 00:21:19,300
additional fasting time is going
to not really have that much of 

388
00:21:19,308 --> 00:21:22,500
an advantageous standpoint from 
cell turnover at off G. 

389
00:21:23,200 --> 00:21:25,100
And you're going to start losing
that lean mass. 

390
00:21:25,100 --> 00:21:26,500
Like is it like a point at which
you say? 

391
00:21:26,500 --> 00:21:30,600
Okay this is this is my you know
classic 80/20 here. 

392
00:21:30,600 --> 00:21:32,300
I don't need to go beyond this 
or else. 

393
00:21:32,300 --> 00:21:35,500
I'm just going to sacrifice some
that lean mass and I put that on

394
00:21:35,500 --> 00:21:37,700
a higher pedestal to what 
benefits I'm getting from the 

395
00:21:37,700 --> 00:21:43,500
fasting alone are Yeah. 
So it's not like I think depends

396
00:21:43,500 --> 00:21:46,400
on like a lot what you're doing 
when you're not fasting as well.

397
00:21:46,400 --> 00:21:49,400
So for example, like you 
mentioned if you are keyed up 

398
00:21:49,400 --> 00:21:53,100
that you're eating like a 
low-carb, you do that then you 

399
00:21:53,100 --> 00:21:56,300
don't need to fast for that long
or at least you're going to get 

400
00:21:56,300 --> 00:22:00,900
the benefits so much faster 
because you know, ketosis mimics

401
00:22:00,900 --> 00:22:05,000
a lot of the same visual logical
aspects of fasting and it also 

402
00:22:05,000 --> 00:22:07,500
helps you to go into our 
topology faster, because you 

403
00:22:07,600 --> 00:22:09,000
your body doesn't have to burn 
through. 

404
00:22:09,300 --> 00:22:12,600
Like a bunch of glycogen and you
have like lower insulin levels. 

405
00:22:12,600 --> 00:22:16,200
So the generally, the benefits 
of a topology start to kick in 

406
00:22:16,200 --> 00:22:19,400
once your liver glycogen has 
been defeated and once your 

407
00:22:19,400 --> 00:22:21,400
insulin and mtor get suppressed 
as well. 

408
00:22:21,400 --> 00:22:27,100
So in most cases it depends on 
the person and depends on like 

409
00:22:27,100 --> 00:22:30,500
their body composition as well. 
If if someone like you who is 

410
00:22:30,500 --> 00:22:32,600
exercising a lot, they're 
already doing training, they're 

411
00:22:32,600 --> 00:22:34,800
not overeating calories. 
They're not obese. 

412
00:22:34,800 --> 00:22:39,100
Then for them. 
It's it's much like a shorter 

413
00:22:39,100 --> 00:22:41,200
faster. 
Is going to achieve the kind of 

414
00:22:41,200 --> 00:22:45,500
positive benefits and for them 
it's also going to become more 

415
00:22:45,500 --> 00:22:48,200
catabolic and more muscle 
wasting faster compared to 

416
00:22:48,200 --> 00:22:50,600
someone who is like overweight 
and who has against the 

417
00:22:50,600 --> 00:22:53,900
resistance. 
So we had some individual 

418
00:22:54,200 --> 00:22:56,800
depends on the individual but 
overall I would say, for most 

419
00:22:56,800 --> 00:22:59,800
people who are like, you know, 
relatively healthy, then they 

420
00:22:59,800 --> 00:23:02,900
don't really need to go beyond 
like three days, three days 

421
00:23:02,900 --> 00:23:05,700
tends to be the absolute 
maximum. 

422
00:23:05,700 --> 00:23:09,300
In my opinion, for if you want 
to like maintain muscle, I got I

423
00:23:09,308 --> 00:23:11,500
would imagine that after three 
days, you would start to lose 

424
00:23:11,500 --> 00:23:14,500
muscle. 
If you are like a very active 

425
00:23:14,500 --> 00:23:18,000
individual and you have a high 
energy requirement and a fast 

426
00:23:18,000 --> 00:23:23,400
metabolism, but at the same time
like, you know, and they're 

427
00:23:23,400 --> 00:23:26,800
like, you know, five day fast. 
It's definitely you could do it 

428
00:23:26,800 --> 00:23:28,900
and you could like, get away 
with it, but I would say it's 

429
00:23:28,900 --> 00:23:30,400
not necessary. 
Like you would already get all 

430
00:23:30,408 --> 00:23:31,700
the benefits. 
You need even from like a 

431
00:23:31,708 --> 00:23:35,700
48-hour fast, if you're like 
physically active, but I 

432
00:23:35,700 --> 00:23:41,400
personally do like, 48 hour 
fast, maybe once or twice a 

433
00:23:41,400 --> 00:23:44,100
month. 
And I'll do like a 3D fast once 

434
00:23:44,100 --> 00:23:46,700
a quarter per year. 
So I would say that's a like a 

435
00:23:46,708 --> 00:23:52,800
pretty good balance for in my 
opinion and for my like my 

436
00:23:52,800 --> 00:23:55,900
current energy requirements. 
If I were to be doing like some 

437
00:23:55,900 --> 00:23:59,600
form of like actual competing 
then I wouldn't do like these 

438
00:23:59,600 --> 00:24:03,800
longer fasts during like an 
actual competition season or 

439
00:24:03,800 --> 00:24:06,200
something that at that point I 
would focus more on just the 

440
00:24:06,200 --> 00:24:09,500
performance aspect but if I'm 
like just, you know, Cruising 

441
00:24:09,500 --> 00:24:12,400
along and doing a just 
maintenance and Longevity mode, 

442
00:24:12,600 --> 00:24:15,600
then I would have them on our. 
Yeah, like a regular basis. 

443
00:24:15,600 --> 00:24:19,800
Every every, every few weeks I 
would do like a 48-hour fast and

444
00:24:19,800 --> 00:24:21,300
yeah. 
Like I would, I would think the 

445
00:24:21,300 --> 00:24:26,500
consistency is somewhat more 
important than how hard you push

446
00:24:26,500 --> 00:24:27,800
it. 
If that makes sense. 

447
00:24:27,800 --> 00:24:32,100
Like you could have like a 
10-day fast once a year but it's

448
00:24:32,100 --> 00:24:35,300
not going to be nearly as 
healthy as if you were to do 

449
00:24:35,500 --> 00:24:39,700
like a 48 hour, fast every 
month, you know, because Because

450
00:24:39,700 --> 00:24:44,200
the 48 hour fast every month, 
he's going to keep your like 

451
00:24:45,000 --> 00:24:47,600
basal levels of autophagy 
somewhat higher than if you were

452
00:24:47,600 --> 00:24:50,300
to do which are like really 
hardcore once a year and you 

453
00:24:50,300 --> 00:24:54,100
don't do anything related to 
that for the rest of the year. 

454
00:24:54,100 --> 00:25:01,100
So I think the consistency is 
probably also like pretty 

455
00:25:01,100 --> 00:25:03,600
important. 
Totally, totally agree and did 

456
00:25:03,600 --> 00:25:07,000
the longer five and a half day 
fast here simply because head 

457
00:25:07,000 --> 00:25:09,900
and fasted in like, over a year.
And I I just finished doing the 

458
00:25:09,900 --> 00:25:12,300
competition prep and the reverse
diet and I was at a pretty 

459
00:25:12,300 --> 00:25:15,300
healthy caloric, Surplus. 
I don't ever recommend fasting 

460
00:25:15,300 --> 00:25:17,900
in the context of being in a 
caloric deficit but since I had 

461
00:25:17,900 --> 00:25:21,500
ramped up my calories and my 
Baseline intake was pretty high.

462
00:25:21,800 --> 00:25:23,900
I wanted to go ahead and push it
into a five and a half day fast,

463
00:25:23,900 --> 00:25:26,200
but now that I've done that, 
I've wiped the Slate clean and 

464
00:25:26,200 --> 00:25:28,100
I'm starting fresh. 
I think what I'm going to do 

465
00:25:28,100 --> 00:25:33,000
going forward is every quarter, 
you know kind of like time a 

466
00:25:33,300 --> 00:25:37,800
deload week with my training in 
tandem with a you know three day

467
00:25:37,800 --> 00:25:40,100
fast or so. 
And then Continually do that 

468
00:25:40,100 --> 00:25:43,900
every quarter. 
That way, I'm not really risking

469
00:25:44,200 --> 00:25:46,500
any loss in muscle tissue. 
It's kind of giving my body a 

470
00:25:46,500 --> 00:25:49,600
reset because I'll be in the 
maintenance caloric intake or in

471
00:25:49,600 --> 00:25:52,600
a surplus even being in a 
building phase and I'm not just 

472
00:25:52,600 --> 00:25:55,600
constantly overloading on my 
digestive system and everything 

473
00:25:55,600 --> 00:25:57,400
else. 
But having that, you know, 

474
00:25:57,500 --> 00:26:00,500
continual quarterly fast, I 
think is key. 

475
00:26:01,700 --> 00:26:03,200
Yeah. 
It's a, it's also, like a good 

476
00:26:03,200 --> 00:26:06,400
reset. 
So, for example, you know, 

477
00:26:06,400 --> 00:26:10,600
muscle building your body also 
Comes you know, more resistant 

478
00:26:10,600 --> 00:26:13,400
towards muscle growth, the more 
or the longer you do it. 

479
00:26:13,400 --> 00:26:15,900
So if you are constantly like a 
bulking mode and you are 

480
00:26:15,900 --> 00:26:18,700
constantly like eating a 
higher-protein diet all the 

481
00:26:18,700 --> 00:26:22,200
time, then your body somewhat 
adapts to it and it becomes less

482
00:26:22,200 --> 00:26:24,600
effective. 
So doing like a longer fast like

483
00:26:24,600 --> 00:26:25,300
a three-door. 
Friday. 

484
00:26:25,300 --> 00:26:30,000
First is like a messy reset for 
muscle growth and mtor signaling

485
00:26:30,000 --> 00:26:32,200
specifically? 
So it's going to make your body 

486
00:26:32,200 --> 00:26:35,300
more sensitive to like at 
further muscle growth. 

487
00:26:35,300 --> 00:26:39,100
So yeah, like it's a good idea 
to have some periods for you. 

488
00:26:39,300 --> 00:26:42,800
Using got sausage and resetting 
mtor, if that makes sense. 

489
00:26:42,800 --> 00:26:47,300
So, otology actually also 
involved in like the adaptation 

490
00:26:47,300 --> 00:26:49,800
towards X towards the stress 
that you experience from 

491
00:26:49,800 --> 00:26:53,000
exercise. 
So you don't really want to like

492
00:26:53,000 --> 00:26:55,800
blunt it or stop it completely 
either, right? 

493
00:26:55,800 --> 00:26:58,000
Right speaking at a muscle 
growth. 

494
00:26:58,600 --> 00:27:00,700
I saw a picture of you on 
Instagram not going on. 

495
00:27:00,700 --> 00:27:02,900
You're looking freaking jacked 
and shredded man. 

496
00:27:02,900 --> 00:27:05,500
What are you doing right now? 
Like preparing for something big

497
00:27:05,500 --> 00:27:06,900
photo shoot coming up or 
something? 

498
00:27:08,200 --> 00:27:13,200
No, not really like It's just 
like the summer and becoming, 

499
00:27:13,300 --> 00:27:17,700
you know, more more ready for 
the hotter weather and that's 

500
00:27:17,700 --> 00:27:19,500
all the things. 
But yeah, like I don't really 

501
00:27:20,000 --> 00:27:25,600
have like, I don't really go 
into very massive Surplus, even,

502
00:27:25,800 --> 00:27:28,400
you know, the other times of the
year, I'm relatively around my 

503
00:27:28,400 --> 00:27:29,500
missions. 
Color is all this, huh? 

504
00:27:29,600 --> 00:27:34,800
I'm so it's somewhat easy to 
just maintain, you know, a lean 

505
00:27:34,800 --> 00:27:36,700
physique. 
If you are doing some fasting 

506
00:27:36,700 --> 00:27:39,900
and especially keto as well. 
And just Eating like a, the 

507
00:27:39,900 --> 00:27:44,500
Nugent on side so it's you never
really feel that you that you go

508
00:27:44,500 --> 00:27:47,200
when I like a like a rebound 
after a diet or something like 

509
00:27:47,200 --> 00:27:50,000
that, because it's very kind of 
sustainable totally agreement. 

510
00:27:50,000 --> 00:27:52,500
I've done that before. 
I've finished the competition 

511
00:27:52,500 --> 00:27:54,900
prep in which my calories really
low and then I won't have a very

512
00:27:54,900 --> 00:27:59,000
unhealthy rebound and put on, 
you know, 25, 30 pounds 

513
00:27:59,300 --> 00:28:02,400
immediately post show, and it's 
just so unhealthy. 

514
00:28:02,400 --> 00:28:05,600
It's just your body is just, 
it's just, it's just 

515
00:28:05,600 --> 00:28:07,300
overstepping the bounds, it's 
not necessary. 

516
00:28:07,600 --> 00:28:11,000
Now, I try to keep it within, 
you know, 10, 15 pounds, tops 

517
00:28:11,300 --> 00:28:15,600
of, you know, my 4%, treaded, 
competition weight, because 

518
00:28:15,600 --> 00:28:17,700
anything beyond that, I would 
just feel like this is not 

519
00:28:17,700 --> 00:28:20,000
warranted. 
Plus you don't have to be like 

520
00:28:20,000 --> 00:28:23,000
there's this old wives tale, I 
guess in the bodybuilding 

521
00:28:23,000 --> 00:28:26,100
community that you need to be 
just a lot heavier on the body 

522
00:28:26,100 --> 00:28:29,400
fat front in order to really 
optimize muscle growth, and you 

523
00:28:29,400 --> 00:28:31,900
do have to have some more body 
fat, you do have to have some 

524
00:28:31,900 --> 00:28:36,200
more calories, but you do not 
have to be obese in order to 

525
00:28:36,200 --> 00:28:39,100
maximize your ability to put 
muscle on in the offseason. 

526
00:28:39,300 --> 00:28:42,000
If anything, I feel like you're 
doing yourself a disservice 

527
00:28:42,000 --> 00:28:44,700
because if you put on too much 
weight and you can have a dip in

528
00:28:44,700 --> 00:28:46,600
your cardiovascular strength and
then you're not gonna be able to

529
00:28:46,608 --> 00:28:50,700
perform a given set to its full 
potential which is going to 

530
00:28:50,700 --> 00:28:53,400
result in less you know, 
strength increasingly muscle 

531
00:28:53,400 --> 00:28:54,700
tissue increase in the first 
place. 

532
00:28:55,800 --> 00:28:56,600
Yeah. 
Totally I agree. 

533
00:28:56,600 --> 00:29:00,100
And yeah, there's there's 
definitely like a point of 

534
00:29:00,100 --> 00:29:03,200
diminishing returns when it 
comes to even like the yeah, 

535
00:29:03,200 --> 00:29:06,800
like eating too many calories 
and having to kind of maintain 

536
00:29:06,900 --> 00:29:10,000
that amount of mass is a yeah. 
Eventually going to become 

537
00:29:10,000 --> 00:29:13,700
pretty taxing to the system. 
Yeah, totally totally. 

538
00:29:13,900 --> 00:29:17,600
So we talked about the heat 
shock protein to talked about 

539
00:29:17,600 --> 00:29:19,900
the fast. 
Tim talk about weight training. 

540
00:29:19,900 --> 00:29:24,600
What are some other lesser-known
stressors that have a hormetic 

541
00:29:24,600 --> 00:29:27,600
effect that aren't really in the
Limelight? 

542
00:29:27,600 --> 00:29:28,900
Like, what are some of the 
things you wrote about in the 

543
00:29:28,900 --> 00:29:30,500
book that people don't really 
hear that often? 

544
00:29:31,800 --> 00:29:37,600
Yeah, well Kohl's is as 
certainly like the good kind of 

545
00:29:37,600 --> 00:29:41,300
a cousin to heat and the song is
so cold. 

546
00:29:41,700 --> 00:29:45,900
Also triggers a similar stress 
response but it does. 

547
00:29:45,900 --> 00:29:49,500
So through things like cold 
shock, proteins, and kosher 

548
00:29:49,500 --> 00:29:54,700
proteins are somewhat similar to
heat shock proteins, but they 

549
00:29:54,700 --> 00:30:02,800
also have like a You know, 
strengthening effect and they 

550
00:30:02,800 --> 00:30:05,400
tend to I would imagine at least
for my personal experience, I 

551
00:30:05,400 --> 00:30:07,600
can tell that the cold and Ice 
pads. 

552
00:30:07,600 --> 00:30:10,100
They lower inflammation, much 
more drastically than the heat, 

553
00:30:10,300 --> 00:30:12,100
and they also like reduce muscle
soreness. 

554
00:30:12,100 --> 00:30:16,500
And that also think about the 
example of like ketosis and fat 

555
00:30:16,500 --> 00:30:22,200
burning then, cold exposure 
helps the body to convert white 

556
00:30:22,200 --> 00:30:24,400
adipose tissue into Brown 
adipose tissue. 

557
00:30:24,700 --> 00:30:28,300
So, the brown adipose Is 
considered like the healthy fat,

558
00:30:28,500 --> 00:30:31,900
which is going to improve your 
mitochondria functioning and it 

559
00:30:31,900 --> 00:30:37,100
also helps you to regulate heat,
whereas the white fat is only 

560
00:30:37,100 --> 00:30:38,600
for. 
Like, you know, the calorie 

561
00:30:38,600 --> 00:30:42,600
maintenance is not helping you 
to, you know, adapt to the cold 

562
00:30:42,600 --> 00:30:46,900
and whatnot is only used for, 
just maintaining your calorie 

563
00:30:46,900 --> 00:30:49,000
balance. 
So, yeah, the generally 

564
00:30:49,000 --> 00:30:52,200
longevity Hill. 
The brown fat is associated with

565
00:30:52,200 --> 00:30:55,400
the better longevity as well. 
That's like the biggest 

566
00:30:55,800 --> 00:30:59,500
difference between Them. 
But again, like, cold exposure 

567
00:30:59,900 --> 00:31:04,200
helps to also lower inflammation
with, with through things like a

568
00:31:04,208 --> 00:31:07,600
Google Earth ion and the general
detoxification is also helps 

569
00:31:07,600 --> 00:31:12,100
with some form of like a 
cardiovascular health but again 

570
00:31:12,100 --> 00:31:15,500
like it's it's something that 
you shouldn't do, you know, 

571
00:31:15,800 --> 00:31:17,900
straight off the bat. 
That you stopped jump into an 

572
00:31:17,900 --> 00:31:19,200
ice bath. 
If you've never done it, this 

573
00:31:19,200 --> 00:31:21,900
also has to kind of build build 
it up to a certain extent 

574
00:31:21,900 --> 00:31:24,600
because all of those things can 
have negative side effects. 

575
00:31:24,600 --> 00:31:26,400
There are people who have, you 
know, passed out. 

576
00:31:26,600 --> 00:31:29,000
Time job damage to health as a 
result of it. 

577
00:31:29,000 --> 00:31:32,300
So you should certainly, you 
know, approach everything with, 

578
00:31:32,400 --> 00:31:36,900
like, from the perspective of 
where your adapted at and do it 

579
00:31:36,900 --> 00:31:40,600
in a like a just the same way 
you do it with weights, you 

580
00:31:40,600 --> 00:31:44,800
don't slap on four pounds or 
four plates for the squats for 

581
00:31:44,800 --> 00:31:48,300
the first time in your gym, you,
you can have to gradually build 

582
00:31:48,300 --> 00:31:51,000
up your strength and get 
stronger through like a 

583
00:31:51,000 --> 00:31:54,400
progression. 
So in the concept of code 

584
00:31:54,400 --> 00:31:57,300
therapy, how would you recommend
someone They like for me is 

585
00:31:57,300 --> 00:32:00,500
example I don't really do I mean
I go hunting in the cold stuff 

586
00:32:00,500 --> 00:32:04,300
like that, but I don't really 
have any, you know, planed cold 

587
00:32:04,300 --> 00:32:07,100
therapy that I incorporate over 
the course of a day or a week or

588
00:32:07,100 --> 00:32:08,900
a month. 
How would you suggest? 

589
00:32:08,900 --> 00:32:11,200
I start like, get a big horse, 
trough fill it full of water, 

590
00:32:11,200 --> 00:32:14,400
and then just each week and 
another block of ice. 

591
00:32:14,400 --> 00:32:18,400
Or how did you go about that? 
Well, the first place to start 

592
00:32:18,400 --> 00:32:23,500
is to just do some cold showers,
and that's the easiest place and

593
00:32:24,100 --> 00:32:28,200
yeah, like doing Like you can, 
you could do like a cold shower 

594
00:32:28,200 --> 00:32:29,600
every day. 
There's not going to be any 

595
00:32:29,600 --> 00:32:34,300
negative side effects do that. 
But the only time that you would

596
00:32:34,300 --> 00:32:37,800
want to avoid cold exposure is 
like, after exercise or after a 

597
00:32:37,800 --> 00:32:40,900
week training, especially 
because it's going to again like

598
00:32:41,100 --> 00:32:44,300
shut down some of the beneficial
adaptation that you get from 

599
00:32:44,300 --> 00:32:46,800
exercise. 
Since I personally like to do 

600
00:32:46,800 --> 00:32:50,100
with them only in the, like the 
first half of the day, or before

601
00:32:50,100 --> 00:32:56,100
my exercise, and then in the in 
the evening, I may do it as 

602
00:32:56,100 --> 00:32:57,600
well. 
If I work with, I want to 

603
00:32:57,600 --> 00:33:01,600
connive if it's too hot or if I 
want to like fall asleep faster.

604
00:33:01,700 --> 00:33:04,100
Usually, for me the cold helps 
me to get a like a good night 

605
00:33:04,100 --> 00:33:06,400
sleep as well, but it may not do
for some people. 

606
00:33:07,800 --> 00:33:14,500
But yeah, generally, I have like
a small ice bath here, which I'm

607
00:33:14,500 --> 00:33:16,500
using almost every day in the 
morning. 

608
00:33:16,500 --> 00:33:19,500
Usually it's good, it's good. 
Start for the day and increases 

609
00:33:19,500 --> 00:33:23,500
like alertness and gives a lot 
of energy, but yeah, like if you

610
00:33:23,500 --> 00:33:27,800
start with the cold shower, then
you could Gradually more want to

611
00:33:27,800 --> 00:33:32,200
something like like you could 
have like a just if you have 

612
00:33:32,200 --> 00:33:35,300
like some sort of bath or a top,
then you can fill that up with 

613
00:33:35,300 --> 00:33:38,100
cold water. 
And there are also seen some 

614
00:33:38,100 --> 00:33:42,300
people using like these freezers
empty freezers, but for them, 

615
00:33:42,600 --> 00:33:45,500
they would have to, you know, 
plug it in somehow and keep the 

616
00:33:46,200 --> 00:33:50,100
water Frozen or cold. 
So, I haven't done it myself, 

617
00:33:50,100 --> 00:33:52,200
but I'm definitely, I'm sure 
there's a lot of, like, 

618
00:33:52,200 --> 00:33:55,800
tutorials online where you can 
use like this regular 

619
00:33:56,500 --> 00:33:58,500
Refrigerator. 
And you can use it as an ice 

620
00:33:58,500 --> 00:34:01,800
bath catchy catchy. 
I've got a big chest freezer. 

621
00:34:01,800 --> 00:34:04,900
Imagine you take the meat out of
there and stick myself in and 

622
00:34:04,900 --> 00:34:07,600
stay. 
Yeah. 

623
00:34:08,199 --> 00:34:10,400
What, what else, besides the hot
and cold. 

624
00:34:10,400 --> 00:34:13,600
I mean what what are some of the
things that are lesser known to 

625
00:34:13,600 --> 00:34:15,100
space? 
What else read about the book? 

626
00:34:17,000 --> 00:34:21,500
Well, yeah, I also cover a lot 
about the mindset and just sort 

627
00:34:21,500 --> 00:34:28,100
of like the psychology because 
in my opinion, stress is a 

628
00:34:28,300 --> 00:34:32,000
highly subjective, and it's very
much depend upon like our own 

629
00:34:32,100 --> 00:34:34,500
perception of it and the way we 
perceive it. 

630
00:34:34,699 --> 00:34:38,900
So, for example, if a person is 
sitting in a sauna, then they 

631
00:34:38,900 --> 00:34:42,400
may actually enjoy themselves. 
You know, it's it's slightly hot

632
00:34:42,400 --> 00:34:45,600
but you know, I'm sitting here 
and it feels kind of good. 

633
00:34:45,900 --> 00:34:48,400
Maybe sitting here with my 
friends were having a good time,

634
00:34:48,500 --> 00:34:51,300
so it's an enjoyable experience.
Whereas, if you were to be 

635
00:34:51,300 --> 00:34:54,000
exposed to the same amount of 
heat in a different scenario, 

636
00:34:54,000 --> 00:34:58,700
like you're actually in a 
desert, you don't have a kind of

637
00:34:58,700 --> 00:35:01,900
the environment and the way you 
interpret that environment and 

638
00:35:01,900 --> 00:35:04,700
that situation. 
So the psychology is massive and

639
00:35:04,700 --> 00:35:09,200
the Brain can't really tell the 
difference between like a stress

640
00:35:09,200 --> 00:35:11,500
that is real. 
And I stress that we kind of 

641
00:35:11,600 --> 00:35:14,200
imagined in our own head. 
All of them have the same 

642
00:35:14,400 --> 00:35:17,400
physiological response. 
So that's why I believe like 

643
00:35:17,400 --> 00:35:22,100
having your mindset one point 
and kind of ask reassuring 

644
00:35:22,100 --> 00:35:25,000
yourself that this kind of 
stress can actually be 

645
00:35:25,000 --> 00:35:27,000
beneficial for you. 
That's like a really important 

646
00:35:27,000 --> 00:35:29,900
thing because it's going to 
prevent you from getting 

647
00:35:29,900 --> 00:35:32,600
hijacked by your emotional 
response. 

648
00:35:32,800 --> 00:35:35,300
And it's also going to negate 
some of the negative side 

649
00:35:35,300 --> 00:35:38,500
effects because if you freak out
while sitting in an ice bath, 

650
00:35:38,500 --> 00:35:41,300
and if I freak out while 
exercising, for example, then 

651
00:35:41,300 --> 00:35:44,700
you may override some of the 
potential benefits just because 

652
00:35:44,800 --> 00:35:47,500
you turn that. 
Small amount of stress into 

653
00:35:47,500 --> 00:35:51,300
like, over Brewing stress and it
becomes like a small amount of 

654
00:35:51,300 --> 00:35:53,800
trauma. 
Totally and 100% agreement. 

655
00:35:53,800 --> 00:35:57,200
That's why I like, I'm a huge 
advocate for, you know, stoic 

656
00:35:57,200 --> 00:36:00,300
philosophy and just kind of 
really, like, I'd dive deep into

657
00:36:00,300 --> 00:36:01,500
sources. 
Like, that's, that's had a 

658
00:36:01,508 --> 00:36:05,600
profound impact on my life, but 
for me, personally, that's kind 

659
00:36:05,600 --> 00:36:07,800
of what I equate to conditioning
the mind. 

660
00:36:07,800 --> 00:36:10,100
Like, if you look at an 
obstacle, or if you look at a, 

661
00:36:10,400 --> 00:36:14,100
you know, a hurdle in life and 
you you re address the way you 

662
00:36:14,100 --> 00:36:18,100
view it, and view it instead. 
Ed as a, you know, a positive or

663
00:36:18,100 --> 00:36:21,800
a way to learn and grow from the
situation, then it no longer 

664
00:36:21,800 --> 00:36:24,300
becomes a negative. 
It becomes this positive in your

665
00:36:24,300 --> 00:36:28,000
life and you embrace it and then
the way you respond to it as 

666
00:36:28,000 --> 00:36:30,600
much better. 
So like for you personally, what

667
00:36:30,600 --> 00:36:33,100
are some good practices that 
you're putting into play? 

668
00:36:33,100 --> 00:36:35,600
That that help that hormetic, 
affected the mind? 

669
00:36:36,700 --> 00:36:39,200
Yeah, it's all absolutely. 
Like I'm also a huge fan of 

670
00:36:39,300 --> 00:36:46,300
stoicism and I think stoicism 
he's like the best menthol Like 

671
00:36:46,300 --> 00:36:50,600
a mental perspective for stress 
because the stoic stem cells 

672
00:36:50,700 --> 00:36:54,900
already said, like centuries 
ago, that the only thing you can

673
00:36:54,900 --> 00:36:58,200
control in this life. 
He's your own like thoughts and,

674
00:36:58,200 --> 00:37:00,800
and actions. 
So you can't control the 

675
00:37:00,800 --> 00:37:03,400
weather. 
You can't control pandemics. 

676
00:37:03,400 --> 00:37:06,200
You can control different kinds 
of stressors. 

677
00:37:06,200 --> 00:37:08,500
You can't control other people. 
You can only control how you 

678
00:37:08,500 --> 00:37:10,400
respond to them. 
So, that's why. 

679
00:37:10,400 --> 00:37:16,000
Yeah, kind of just a just a mere
fact of remembering that And 

680
00:37:16,000 --> 00:37:19,000
reminding yourself that don't a 
continuous basis can be like a 

681
00:37:19,008 --> 00:37:23,700
very protective protective like 
a mechanism against future 

682
00:37:23,700 --> 00:37:27,200
stressors because like if you 
have already like contemplated 

683
00:37:27,200 --> 00:37:31,300
over the fact that you may lose 
your wallet or you may you may 

684
00:37:31,300 --> 00:37:35,200
miss the bus or you may, I don't
know, get robbed or you 

685
00:37:35,200 --> 00:37:37,700
something, something like that. 
If you've already thought about 

686
00:37:37,700 --> 00:37:40,800
those things, then you roll 
already, kind of pre-emptive, 

687
00:37:40,800 --> 00:37:42,900
the prepare your mind to handle 
them. 

688
00:37:42,900 --> 00:37:45,600
So it's called the - 
visualization and stoicism you. 

689
00:37:45,800 --> 00:37:48,700
Of think about all these 
potential negative things that 

690
00:37:48,700 --> 00:37:51,400
may happen. 
But the key aspect of it is that

691
00:37:51,400 --> 00:37:54,100
you're not like pessimistic 
about it or you're not 

692
00:37:54,100 --> 00:37:57,700
depressed, you don't become 
anxious, you envision those 

693
00:37:57,700 --> 00:37:59,900
things happening. 
But at the same time, you also 

694
00:37:59,900 --> 00:38:02,100
Envision how are you going to 
respond? 

695
00:38:02,200 --> 00:38:04,400
What are you going to do? 
Like what are you going to do? 

696
00:38:04,400 --> 00:38:07,600
Actually if those things happen 
so you have like the sort of a 

697
00:38:07,600 --> 00:38:11,800
game plan and uses like mental 
rehearsal like like all high 

698
00:38:11,800 --> 00:38:15,300
performance athletes do it. 
They mentally, rehearse their 

699
00:38:15,300 --> 00:38:17,200
race. 
Ace before they actually do it 

700
00:38:17,200 --> 00:38:20,500
and the same applies to like 
Navy Seals and different kinds 

701
00:38:20,500 --> 00:38:23,000
of performers. 
They all mentally rehearse, 

702
00:38:23,100 --> 00:38:27,300
these things and putting like 
this sort of a like a negative 

703
00:38:27,300 --> 00:38:31,200
event into that mix can be a 
wreck really good just mental 

704
00:38:31,200 --> 00:38:34,200
practice against them, the 
potential stressors. 

705
00:38:34,800 --> 00:38:36,200
Yeah. 
I feel like a lot of people they

706
00:38:36,200 --> 00:38:39,500
look at socialism at the onset 
and they just they just assume 

707
00:38:39,500 --> 00:38:41,400
that it's very pessimistic or 
they assume it's very 

708
00:38:41,400 --> 00:38:45,600
optimistic, where in reality 
it's neither of the above like I

709
00:38:46,400 --> 00:38:48,700
You know, it sounds kind of 
morbid, probably, but I'll 

710
00:38:48,800 --> 00:38:53,300
visualize and imagine the things
that are close to me in life. 

711
00:38:53,300 --> 00:38:56,000
Whether it be, you know, the 
business that I built there are 

712
00:38:56,000 --> 00:38:58,700
on, like, a personal level. 
Like my wife Crystal, my 

713
00:38:58,700 --> 00:39:02,000
parents, my brother, and I'll 
Envision what it would be like 

714
00:39:02,000 --> 00:39:04,500
if I was to lose them. 
Just all of a sudden, like what 

715
00:39:04,500 --> 00:39:07,400
would I do, how that respond? 
It's not like I'm wanting that 

716
00:39:07,400 --> 00:39:10,500
to happen, obviously, and it's 
like, I'm just happy-go-lucky, 

717
00:39:10,500 --> 00:39:14,000
assuming it never could happen, 
but when you visualize that, 

718
00:39:14,200 --> 00:39:17,700
then not only does it. 
It strengthen your mind and 

719
00:39:17,700 --> 00:39:20,500
resolve to be able to respondent
that actually was the case, but 

720
00:39:20,500 --> 00:39:25,500
it makes you appreciate them in 
the moment being there that much

721
00:39:25,500 --> 00:39:26,300
more. 
I feel like my relationship 

722
00:39:26,300 --> 00:39:30,400
with, with those loved ones has 
grown stronger because I have 

723
00:39:30,400 --> 00:39:32,100
envisioned, what it would be 
like without them. 

724
00:39:32,200 --> 00:39:35,700
I feel like a lot of people they
just turned a blind eye to that 

725
00:39:35,700 --> 00:39:38,500
and then they don't live in the 
moment because they just assume 

726
00:39:38,500 --> 00:39:39,600
that it can never be taken from 
him. 

727
00:39:39,700 --> 00:39:43,800
Yeah, yeah. 
And goes back to just this idea 

728
00:39:43,800 --> 00:39:46,600
that nothing bad could ever. 
What happened to us? 

729
00:39:46,900 --> 00:39:49,700
It's like, a, it's a only 
happens in movies. 

730
00:39:49,700 --> 00:39:52,700
Like The Happy Endings are only 
guaranteed in certain Hollywood 

731
00:39:52,700 --> 00:39:55,500
movies, but they're not 
guaranteed in the real world. 

732
00:39:56,300 --> 00:40:00,100
They could happen, but the same 
time, little things can also be 

733
00:40:00,100 --> 00:40:03,600
taken away from you. 
And yeah, I do think that 

734
00:40:03,600 --> 00:40:09,700
stoicism has like a good balance
between the optimism and the 

735
00:40:09,700 --> 00:40:12,700
kind of preparedness, so it's 
not pursue Mystic like, yeah, I 

736
00:40:12,707 --> 00:40:15,900
totally agree that. 
I feel more grateful for The 

737
00:40:15,900 --> 00:40:19,000
things that I have and I feel 
more appreciative of everyone 

738
00:40:19,000 --> 00:40:22,900
around me as well because of 
thinking about this sort of grim

739
00:40:22,900 --> 00:40:25,800
topics and reading different 
books and stuff like books and 

740
00:40:25,800 --> 00:40:29,500
kind of reminding myself that 
yeah, there could be like some 

741
00:40:29,500 --> 00:40:32,200
disaster or any moment. 
But, you know, in research, 

742
00:40:32,200 --> 00:40:36,700
there's actually that optimism. 
He's associated with like a 

743
00:40:36,700 --> 00:40:41,600
stronger immune system, but only
if, if the stress isn't too 

744
00:40:41,600 --> 00:40:44,300
demanding and it's just like a 
small amount of stress, you 

745
00:40:44,300 --> 00:40:49,200
know, something To maybe just 
missing the bus or again, like 

746
00:40:49,200 --> 00:40:52,500
maybe having a deadline that 
sort of stress, in that scenario

747
00:40:52,500 --> 00:40:55,300
is optimism, is associated with 
a stronger immune system. 

748
00:40:55,600 --> 00:41:01,000
But if the stress becomes larger
and the stress becomes more 

749
00:41:01,000 --> 00:41:06,000
uncertain and uncontrollable 
more chaotic, then optimism is 

750
00:41:06,000 --> 00:41:08,200
actually associated with a 
weaker immune system. 

751
00:41:08,200 --> 00:41:11,600
So it's like a inverse effect. 
And the reason has to do with 

752
00:41:12,300 --> 00:41:16,900
because of optimism itself has 
like a hi Energy demand like in 

753
00:41:16,900 --> 00:41:20,700
order to stay optimistic, your 
brain needs more energy because 

754
00:41:20,700 --> 00:41:23,500
you kind of have to fix it until
you make it and that that 

755
00:41:23,600 --> 00:41:27,100
demands more energy from it. 
Whereas and if you add that 

756
00:41:27,200 --> 00:41:29,800
energy Demand on top of the 
already existing high energy 

757
00:41:29,800 --> 00:41:32,500
demand from the stress, then it 
just becomes like overbearing 

758
00:41:32,500 --> 00:41:35,200
and therefore it takes away 
resources from the immune 

759
00:41:35,200 --> 00:41:38,900
system. 
Whereas, if you were to like 

760
00:41:39,200 --> 00:41:43,700
have a somewhat more of a stoic 
mindset, then I would imagine 

761
00:41:43,700 --> 00:41:48,000
that in a high-energy stress. 
And environment you would also 

762
00:41:48,000 --> 00:41:51,000
you wouldn't see that decreased 
immune system just because 

763
00:41:51,000 --> 00:41:53,200
you're not you're not lying to 
yourself that. 

764
00:41:53,200 --> 00:41:54,400
Oh everything's going to be 
okay. 

765
00:41:54,400 --> 00:41:56,500
I'm gonna go make it out alive 
and that's the thing you're 

766
00:41:56,500 --> 00:41:59,000
going to actually. 
You're more grounded in reality 

767
00:41:59,400 --> 00:42:02,500
but you're not like panicking, 
you're not taking a you're not 

768
00:42:02,500 --> 00:42:05,300
controlled by your emotions by 
the at the same time, you're 

769
00:42:05,300 --> 00:42:10,000
also more grounded and you 
therefore have like more 

770
00:42:10,000 --> 00:42:16,400
rationality and more like more 
you know reason reason to Act in

771
00:42:16,400 --> 00:42:19,200
a more appropriate appropriate 
way without being overtaken by 

772
00:42:19,200 --> 00:42:21,900
the stress. 
That's very interesting and I 

773
00:42:21,900 --> 00:42:24,200
didn't think of it like that 
that makes a whole heck of a lot

774
00:42:24,200 --> 00:42:26,200
of sense. 
I mean, I look at what's going 

775
00:42:26,200 --> 00:42:29,300
on now with this pandemic in the
coronavirus and everything. 

776
00:42:29,300 --> 00:42:33,100
And, you know, a lot of the 
people that are catching it and 

777
00:42:33,100 --> 00:42:37,000
faring very poorly with it or 
those that have a compromised 

778
00:42:37,000 --> 00:42:39,300
immune system, they're not 
healthy their metabolic 

779
00:42:39,300 --> 00:42:42,200
dysfunction the first place. 
But I'd be there would be no way

780
00:42:42,200 --> 00:42:44,600
to test this, obviously, but 
it'd be interesting to know. 

781
00:42:45,900 --> 00:42:48,300
What's percentage of these 
people's cases? 

782
00:42:48,300 --> 00:42:51,500
Got worse. 
Simply because they didn't have 

783
00:42:51,500 --> 00:42:55,800
the mental resolve to accept the
facts as they are and willingly 

784
00:42:55,800 --> 00:42:58,400
fight, what happened? 
I mean, so many people are just 

785
00:42:58,400 --> 00:43:02,500
stressed out beyond the wildest 
believe right now and they feel 

786
00:43:02,500 --> 00:43:04,400
lost. 
They feel depressed and they 

787
00:43:04,400 --> 00:43:06,600
just give up. 
And then when you have that 

788
00:43:06,600 --> 00:43:10,200
mental shutdown, you give up, 
then why in the world would your

789
00:43:10,200 --> 00:43:13,100
body want to keep fighting? 
Like if you mentally shut down 

790
00:43:13,100 --> 00:43:15,500
and accepted defeat, then why is
your body going to do otherwise?

791
00:43:15,600 --> 00:43:18,100
Lies. 
Yeah, it's yeah. 

792
00:43:18,100 --> 00:43:23,200
So are we like unfortunate your 
way that there are like a bunch 

793
00:43:23,200 --> 00:43:27,900
of different stresses and it's 
also very just sad because 

794
00:43:28,000 --> 00:43:31,800
because of like the media and 
the News are also hijacking, 

795
00:43:31,800 --> 00:43:35,600
this fear response. 
So to say that they are making 

796
00:43:35,600 --> 00:43:38,300
things worse and the fear 
weakens the immune system and 

797
00:43:38,300 --> 00:43:40,100
because anxiety weakened immune 
system. 

798
00:43:40,400 --> 00:43:43,600
So yeah, your overall stress 
resiliency would also become 

799
00:43:44,500 --> 00:43:48,700
lower as a result of That's all.
We had some, you know, part of 

800
00:43:48,700 --> 00:43:51,900
it. 
You, you know, you have to have 

801
00:43:51,900 --> 00:43:56,600
like a very, you know, very you 
shouldn't be depend upon many 

802
00:43:56,600 --> 00:43:58,400
things. 
Like you shouldn't be depend 

803
00:43:58,400 --> 00:44:01,600
upon a like a paycheck, you 
shouldn't be, but depend upon on

804
00:44:01,800 --> 00:44:05,500
like Pharmaceuticals, you 
shouldn't be depend upon maybe 

805
00:44:05,500 --> 00:44:08,300
some some food sources you 
should have like at least some 

806
00:44:09,000 --> 00:44:11,400
like a safety. 
Net for all those things. 

807
00:44:11,400 --> 00:44:14,200
You have like some food that you
have stored, you should have 

808
00:44:14,200 --> 00:44:16,100
some food that you Grow 
yourself. 

809
00:44:16,100 --> 00:44:19,800
Maybe you could have like a 
these some additional resources 

810
00:44:19,800 --> 00:44:22,500
that you can use whenever things
get South. 

811
00:44:22,600 --> 00:44:26,600
So yeah, it's a, there has like 
a buffer zone, you should create

812
00:44:26,600 --> 00:44:28,300
for yourself. 
And yeah, definitely. 

813
00:44:28,300 --> 00:44:31,800
Just the exposing yourself to 
stressors and kind of 

814
00:44:31,800 --> 00:44:33,700
conditioning, your brain. 
To handle them is also 

815
00:44:34,300 --> 00:44:37,000
pre-emptive strategy for them 
because they are like, once 

816
00:44:37,300 --> 00:44:42,300
everyone can act tough, and when
it's everything is safe. 

817
00:44:42,300 --> 00:44:46,600
But I once read once the chaos 
really hits then, You can see 

818
00:44:47,400 --> 00:44:49,600
the true colors of people sort 
of say, like, everyone is going 

819
00:44:49,600 --> 00:44:54,300
to either freak out or they're 
going to stay calm and the like,

820
00:44:54,300 --> 00:44:58,600
if the chaos really hits and if 
you are under some stress, then 

821
00:44:59,100 --> 00:45:02,200
you're the ability to stay calm.
It's like a really important 

822
00:45:02,200 --> 00:45:05,400
because you don't want to lose 
your just like rational thinking

823
00:45:05,400 --> 00:45:08,500
you don't want to become 
hijacked by the stress response,

824
00:45:09,100 --> 00:45:11,200
total agreement. 
I don't know what it's like, you

825
00:45:11,200 --> 00:45:15,000
said, you're in Finland, right? 
Estonia in Estonia track, I 

826
00:45:15,008 --> 00:45:17,300
always forget. 
That well I don't know what it's

827
00:45:17,300 --> 00:45:20,800
like in Estonia, but in the 
state's it's kind of crazy man. 

828
00:45:20,800 --> 00:45:23,300
Like it's all subdivided based 
off of location, you know, 

829
00:45:23,300 --> 00:45:26,000
people in New York corresponding
different than people in 

830
00:45:26,000 --> 00:45:29,700
Arkansas. 
But as though as a whole 

831
00:45:30,000 --> 00:45:32,000
America's just, it's just crazy 
man. 

832
00:45:32,000 --> 00:45:34,600
It's crazy to see how people 
have responded in light of the 

833
00:45:34,600 --> 00:45:39,800
news, the media, you know, the 
virus and the now, you got the 

834
00:45:39,808 --> 00:45:42,500
racer, the racial riding, it's 
just it's just crazy. 

835
00:45:42,500 --> 00:45:45,700
What's it like in Estonia? 
Do you feel like it's is a You 

836
00:45:45,700 --> 00:45:49,000
given you more faith in human 
society or less faith in human 

837
00:45:49,000 --> 00:45:53,200
society? 
Well, at the moment it's pretty 

838
00:45:53,200 --> 00:45:55,900
calm here. 
Like, we, we aren't under 

839
00:45:55,900 --> 00:45:59,200
lockdown anymore. 
There's not a lot of new cases 

840
00:45:59,300 --> 00:46:02,500
and yeah, like everything is 
pretty much open as it was 

841
00:46:02,500 --> 00:46:06,000
before. 
I am not sure like what's it 

842
00:46:06,000 --> 00:46:11,200
like in the big cities, but here
it's relatively normal or the 

843
00:46:11,200 --> 00:46:13,300
same. 
It was before good. 

844
00:46:13,300 --> 00:46:15,200
Good. 
I'm hoping that things clear up 

845
00:46:15,200 --> 00:46:17,400
here. 
Here because it certainly needs 

846
00:46:17,400 --> 00:46:19,900
to before everybody just goes 
ballistic or more. 

847
00:46:19,900 --> 00:46:23,300
So ballistic. 
But do you feel like having this

848
00:46:23,300 --> 00:46:25,400
pandemic in this virus and 
everything and all that its 

849
00:46:25,400 --> 00:46:28,600
impact is gonna you think, you 
think it's going to be enough of

850
00:46:28,600 --> 00:46:31,600
a stimulus to force people, to 
open their eyes and wake up to 

851
00:46:31,607 --> 00:46:34,400
the fact that they it's not 
always going to be sunshine and 

852
00:46:34,400 --> 00:46:35,400
rainbows. 
Like, do you feel like this is 

853
00:46:35,400 --> 00:46:38,400
going to motivate people to 
become more resilient, or do you

854
00:46:38,408 --> 00:46:40,200
think they're just going to go 
back to doing what they've 

855
00:46:40,200 --> 00:46:44,500
always done? 
Well, I would hope so that they 

856
00:46:44,500 --> 00:46:48,300
would wake up but yeah, like 
unfortunately I think the human 

857
00:46:48,300 --> 00:46:52,200
nature is very stubborn. 
We don't really learn a lot from

858
00:46:52,200 --> 00:46:56,200
our mistakes and I think a lot 
of people would go back to their

859
00:46:56,200 --> 00:46:59,100
old habits and like back to 
their normal way of living. 

860
00:46:59,400 --> 00:47:03,300
But I think the smarter ones and
I do II did see our I did think 

861
00:47:03,300 --> 00:47:07,100
that it was I got somewhat of a 
wake-up call for a lot of people

862
00:47:07,300 --> 00:47:11,600
and it did kind of shaked them 
up. 

863
00:47:11,900 --> 00:47:15,400
To say, and they did become more
aware of their or concerned 

864
00:47:15,400 --> 00:47:19,100
about their health and more 
concerned about Justice in about

865
00:47:19,100 --> 00:47:21,800
living and self-reliance and 
those things. 

866
00:47:22,000 --> 00:47:30,400
So I am optimistic about it. 
But yeah, I think the yeah, 

867
00:47:30,600 --> 00:47:32,200
yeah. 
Like generally generous the 

868
00:47:32,207 --> 00:47:35,500
people may be heading in the 
right direction with it and 

869
00:47:35,600 --> 00:47:37,600
again, like this wasn't like 
that big of a. 

870
00:47:38,300 --> 00:47:40,800
It was very like, a good wake-up
call in a way in a sense that it

871
00:47:40,800 --> 00:47:43,000
wasn't like a massive of 
massive. 

872
00:47:44,000 --> 00:47:47,400
Massive like a disaster. 
It wasn't the Black Death Or it 

873
00:47:47,400 --> 00:47:51,400
wasn't some sort of asteroid 
hitting our our globe. 

874
00:47:51,400 --> 00:47:54,200
So yeah, it's really was like a 
good wake-up call in a way that 

875
00:47:54,200 --> 00:47:56,800
it wasn't. 
It wasn't that particularly 

876
00:47:56,800 --> 00:48:00,800
lethal but you know, it's not 
over yet either. 

877
00:48:00,800 --> 00:48:03,000
So yeah. 
We just have to wait and see in 

878
00:48:03,000 --> 00:48:05,900
Beijing at the copy of your book
and learn how to get stronger by

879
00:48:05,900 --> 00:48:06,600
Stretch. 
Right? 

880
00:48:07,700 --> 00:48:10,900
Yeah, it was good. 
It you said it goes, it comes 

881
00:48:10,900 --> 00:48:16,000
out in August is that Yeah, it's
in the middle of August, August 

882
00:48:16,100 --> 00:48:20,400
17, very nice, very nice. 
Well, what is the link for that?

883
00:48:21,800 --> 00:48:25,800
It's on Amazon on Amazon, right?
And you get shoot Manhattan. 

884
00:48:26,000 --> 00:48:29,100
I've looked up your your Amazon 
account headache because I just 

885
00:48:29,100 --> 00:48:33,700
get your other book, but you get
shoot, like, was it 10 plus 

886
00:48:33,700 --> 00:48:38,400
books on Amazon now? 
Well, I think some of them maybe

887
00:48:38,400 --> 00:48:41,800
just listed as one of one of 
them being like the Kindle, and 

888
00:48:41,800 --> 00:48:43,900
one of them paperback. 
But, yeah. 

889
00:48:43,900 --> 00:48:47,300
In total, I have like 5 bucks, 5
bucks men. 

890
00:48:47,300 --> 00:48:50,700
So how do you, what is a typical
day look like for? 

891
00:48:50,700 --> 00:48:53,100
You just from a Activity 
standpoint because you're 

892
00:48:53,100 --> 00:48:56,400
pumping out books non-stop. 
It seems in, you're also doing 

893
00:48:56,400 --> 00:48:58,400
all this hot and cold, therapy 
your training. 

894
00:48:58,800 --> 00:49:01,700
You just, you just staying 
Savage, man. 

895
00:49:01,700 --> 00:49:03,500
So what does a typical day like 
for you right now? 

896
00:49:04,800 --> 00:49:10,000
Well, generally I believe I got 
that these different kinds of 

897
00:49:10,000 --> 00:49:15,100
routines and habits are like a 
very Cornerstone to any kinds of

898
00:49:15,500 --> 00:49:19,600
both success as well as overall 
just stressed out of station and

899
00:49:19,600 --> 00:49:22,400
health. 
So having Having these kinds of 

900
00:49:22,400 --> 00:49:28,500
routines and habits is also like
a pudding like putting the your 

901
00:49:28,500 --> 00:49:31,300
health on autopilot almost. 
So if you're doing certain 

902
00:49:31,300 --> 00:49:35,200
things on a regular basis on by 
on a routinely basis, then you 

903
00:49:35,200 --> 00:49:39,100
don't have to exert like that 
much willpower to do them and 

904
00:49:39,200 --> 00:49:44,400
you don't, you don't waste time.
You don't waste any to intimate 

905
00:49:44,400 --> 00:49:47,700
time, so there have just because
of you're used to doing them. 

906
00:49:47,700 --> 00:49:50,700
So that's why I like to like 
adopt. 

907
00:49:51,000 --> 00:49:54,400
Let's say certain rules that I 
follow every day and I liked it 

908
00:49:54,408 --> 00:49:57,200
by sick my days in two different
parts. 

909
00:49:57,400 --> 00:50:00,300
So the first part is right in 
the morning after wake up. 

910
00:50:00,400 --> 00:50:03,500
So that's the kind of the part 
where I'm just focused on 

911
00:50:03,500 --> 00:50:08,200
productivity and yet the writing
code, Recreation podcast, 

912
00:50:08,200 --> 00:50:12,000
whatever it may be just to just 
like focus on. 

913
00:50:12,200 --> 00:50:16,200
The most important aspect of my 
work when I'm not distracted and

914
00:50:16,200 --> 00:50:20,100
when my mind is the most fresh. 
So that's that's the morning in 

915
00:50:20,100 --> 00:50:24,600
my opinion and after that I'll, 
you know, take a break all also 

916
00:50:24,600 --> 00:50:27,800
have like scheduled walks, I'll 
you know, walk in nature. 

917
00:50:27,800 --> 00:50:30,800
Take a listen to some audio 
books, get my knowledge from 

918
00:50:30,800 --> 00:50:35,600
that and also like just have 
like a daily daily routine for 

919
00:50:36,000 --> 00:50:38,500
some form of exercise, whether 
that be resistance training, 

920
00:50:38,800 --> 00:50:43,000
whether that be just the longer 
walk, so maybe cardio or some 

921
00:50:43,000 --> 00:50:44,900
sauna and that's all the things 
so depending on today. 

922
00:50:44,900 --> 00:50:49,200
So I always kind of dissect my D
into different different blocks.

923
00:50:49,300 --> 00:50:52,800
And one of the blocks is always 
ready to work, one of them is 

924
00:50:52,800 --> 00:50:55,700
always reader to just like 
health and fitness and of course

925
00:50:55,700 --> 00:50:59,400
like the last block is usually 
where I'll just, you know, relax

926
00:50:59,500 --> 00:51:02,800
and you know, not to really do 
something that is very 

927
00:51:02,800 --> 00:51:05,300
stimulating. 
I'll just, you know, try to calm

928
00:51:05,300 --> 00:51:08,600
down and the wind down for sleep
and prepare for that cat. 

929
00:51:08,600 --> 00:51:12,800
It can ya think? 
I think having a very Not 

930
00:51:12,800 --> 00:51:15,300
necessary rigid structure 
because you don't be so rigid 

931
00:51:15,300 --> 00:51:19,100
that it sets you up for failure.
But having a systematic block 

932
00:51:19,100 --> 00:51:22,100
down system like that in which, 
you know, if you at least get 

933
00:51:22,100 --> 00:51:24,900
these boxes checked, you can 
consider the day a win. 

934
00:51:25,200 --> 00:51:27,200
I think that's hugely hugely 
important. 

935
00:51:27,200 --> 00:51:30,200
I've been trying to do that 
myself for the last 10 years of 

936
00:51:30,207 --> 00:51:31,900
my life. 
And I feel like if I've if I 

937
00:51:31,908 --> 00:51:36,000
continually get some form of 
exercise in some form of, you 

938
00:51:36,000 --> 00:51:37,700
know, consistently eating 
healthy in. 

939
00:51:37,700 --> 00:51:42,100
Obviously, I'm in some form of 
like self developmental growth 

940
00:51:42,700 --> 00:51:45,300
You know, if I can do those, 
those three things at a minimum,

941
00:51:45,400 --> 00:51:46,900
then I can consider the day of 
win. 

942
00:51:48,000 --> 00:51:51,500
Yeah, it took told I like the 
the ability to be flexible is 

943
00:51:51,500 --> 00:51:55,800
also very important because if 
you are very rigid, then you're 

944
00:51:55,800 --> 00:51:59,300
leaving yourself vulnerable to 
the stress because there is 

945
00:51:59,300 --> 00:52:02,000
going to be some days where 
you're not able to have like a 

946
00:52:02,000 --> 00:52:05,100
full an hour session for your 
workout or something. 

947
00:52:05,100 --> 00:52:07,900
So you have to do with only like
maybe 15 minutes or something, 

948
00:52:08,200 --> 00:52:09,400
which is still better than 
nothing. 

949
00:52:09,800 --> 00:52:13,100
You just have to like adapt and 
you just have to make it work. 

950
00:52:13,300 --> 00:52:19,600
So yeah, it's always like have 
it like I In my book, I also 

951
00:52:19,600 --> 00:52:23,600
talked about it in the routine 
section and it's called like the

952
00:52:24,700 --> 00:52:27,800
standard operating system. 
So to say Sops that you have a 

953
00:52:27,808 --> 00:52:31,400
stand there operating system for
these random events. 

954
00:52:31,400 --> 00:52:35,800
Like if I like for example, if 
the if the gym gets closed down 

955
00:52:35,900 --> 00:52:38,400
then I'll just go to the park 
and I'll do some calisthenics or

956
00:52:38,400 --> 00:52:39,700
I'll do some burpees, whatever 
it may be. 

957
00:52:39,900 --> 00:52:42,200
If I lose the internet 
connection and I won't be able 

958
00:52:42,200 --> 00:52:47,200
to like write or do a podcast 
then I'm going to read a book or

959
00:52:47,200 --> 00:52:50,200
something. 
Else read ads so and yeah like 

960
00:52:50,300 --> 00:52:53,000
that's that's a little thing. 
Like if having this you know 

961
00:52:54,500 --> 00:52:58,600
stress resilient routines and 
response systems towards 

962
00:52:58,600 --> 00:53:01,800
everything you do and they base 
is also like a good strategy 

963
00:53:02,200 --> 00:53:06,700
because it's a great way to just
prepare and also prevent 

964
00:53:06,700 --> 00:53:11,400
yourself from getting lost in 
the stress and Chaos totally 

965
00:53:11,400 --> 00:53:14,300
agree, totally Green. 
Well, apart from the book give 

966
00:53:14,300 --> 00:53:15,600
come. 
Now, what's the next thing on 

967
00:53:15,607 --> 00:53:17,500
the horizon for you? 
Have anything else in the works?

968
00:53:19,900 --> 00:53:25,500
Well, I haven't like started 
working on it yet but I'm work 

969
00:53:26,200 --> 00:53:30,900
considering doing also like some
sort of like a documentary about

970
00:53:30,900 --> 00:53:35,700
the same concept the or a 
documentary series about stress 

971
00:53:35,700 --> 00:53:39,400
and hormesis. 
So that's not like really you 

972
00:53:39,408 --> 00:53:43,100
know conclusive yet about it's 
in the planning. 

973
00:53:43,400 --> 00:53:44,800
I'm considering it at the 
moment. 

974
00:53:45,000 --> 00:53:46,800
Let It Go, man, I'd watch that 
for sure. 

975
00:53:46,800 --> 00:53:49,700
I feel like for you. 
A good grasp on the stressors 

976
00:53:49,700 --> 00:53:52,100
and what not? 
And I feel like it just all of 

977
00:53:52,100 --> 00:53:56,900
this goes pretty well with, you 
know, just the philosophy and 

978
00:53:56,900 --> 00:53:59,800
the day-to-day structure of, you
know, if you're following it. 

979
00:53:59,800 --> 00:54:02,600
Low-carb, kids think that if 
you're following us a workout 

980
00:54:02,600 --> 00:54:06,100
routine, if you're having stoic 
mentality, like all these 

981
00:54:06,100 --> 00:54:10,400
things, they just they work in a
symbiotic fashion with one 

982
00:54:10,400 --> 00:54:14,300
another, for the betterment of 
you personally, and just society

983
00:54:14,300 --> 00:54:15,900
as a whole. 
So I don't know. 

984
00:54:15,900 --> 00:54:19,600
I like seeing how it all fits 
together, So good kudos to you 

985
00:54:19,600 --> 00:54:23,400
for compiling it all into a 
easily digestible book that 

986
00:54:23,400 --> 00:54:26,200
people can pick up and and 
Garner some information from. 

987
00:54:27,200 --> 00:54:29,300
Yeah, absolutely I think so. 
Yeah, I agree. 

988
00:54:29,300 --> 00:54:31,600
It's in a weird way. 
It is a very symbiotic 

989
00:54:31,600 --> 00:54:35,200
relationship that you know, 
fasting itself is a stoic 

990
00:54:35,200 --> 00:54:39,300
practice and being able to 
tolerate discomfort. 

991
00:54:39,300 --> 00:54:41,500
He's a stoic practice and is 
also like a hermetic practice. 

992
00:54:42,100 --> 00:54:45,800
So yeah. 
We heared way that you get 

993
00:54:45,800 --> 00:54:49,600
around the kind of complement 
each other. % ma'am, 100%. 

994
00:54:49,700 --> 00:54:51,600
Well Sam, it's always a pleasure
talking to you brother. 

995
00:54:51,600 --> 00:54:54,500
There's anything I could do. 
I mean shoot, let me know. 

996
00:54:54,500 --> 00:54:57,900
I'm excited and eager to help in
any way, I possibly can. 

997
00:54:58,700 --> 00:55:01,100
Yeah, definitely and yeah, 
thanks for coming and we should 

998
00:55:01,400 --> 00:55:02,700
stay in touch. 
Definitely. 

999
00:55:02,700 --> 00:55:06,800
I'll tie the Amazon is where the
book will be on August 17th 

1000
00:55:06,800 --> 00:55:08,600
work. 
Where is your primary platform? 

1001
00:55:10,000 --> 00:55:14,400
Well, my website gives us even 
on.com and also seam lines on 

1002
00:55:14,400 --> 00:55:17,000
all the social media platforms, 
like YouTube and Instagram. 

1003
00:55:17,800 --> 00:55:19,800
Um well, I will link it to that 
as well. 

1004
00:55:19,800 --> 00:55:21,400
I'll put the other podcast in 
there, too, because I feel like 

1005
00:55:21,400 --> 00:55:24,700
those are solid podcast as well.
So keep keep killing them and 

1006
00:55:24,700 --> 00:55:26,400
keep doing what you're doing. 
Yeah. 

1007
00:55:26,400 --> 00:55:28,100
You're too. 
And yeah, let's keep pushing. 

1008
00:55:28,400 --> 00:55:29,400
Yes, indeed. 
Take care brother.