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Recently some friends and Silver Core Club
members have reached out to me about doing

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a Live Silver Core Podcast Club event.

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They asked my thoughts on this, and I'll
read you a text message that I sent.

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It says, I want the Silver Core Podcast
live event to support the mission of

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the Silver Core Club by helping people
deepen their connection with nature,

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build confidence in the outdoors
and in life, and foster a sense of

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community among like-minded individuals.

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The podcast serves as a platform to
share inspiration, positivity, and real

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world experiences centered on growth,
resilience, and personal development.

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For the live event, I'd like it to be
revenue neutral, attract a strong and

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diverse audience, and provide meaningful
value to attendees through engaging

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content and opportunities for connection.

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I also want the event to offer clear
benefits to any participating club

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partners who align with our values.

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While the format of the podcast can be
wide ranging, every episode is rooted

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in themes of positivity, grit, and
growth, and I want the live experience

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to reflect that same spirit in a way
that it's welcoming and impactful.

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So here's my request to you.

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Is that something that you
would be interested in attending

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or even being involved with?

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Let me know on social media, or you
can email me podcast@silvercore.ca.

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Another really fun Silver Core Club thing
is the Outpost, and that's the Private

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Silver Core podcast that comes out every
single week, and I'm seeing more and

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more members taking advantage of that.

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If you're not aware of the Outpost and
you're a Silver Core Club member, just log

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into your portal and you're gonna have a
unique RSS feed that's specific for you.

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You can download that, plug it into
most major podcast platforms, and every

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single week, you're gonna be getting
short form key takeaways to deal with

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the outdoors, with resilience, with all
the different things that the Silver Core

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Podcast talks about, but in condensed
ways, as well as some behind the scenes

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with some of our guests and myself.

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Now, without further ado,
let's get on with this episode.

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The last time we recorded together
for the Silver Core Podcast,

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it was at his kitchen table.

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Since then, he's launched the collective
with Chance Burs and cranked out hundreds

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of episodes, one a day for a year.

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Before that, he was a JTF two operator,
a world champion, 24 hour solo mountain

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bike racer, and a high performance coach.

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With over 15 years of experience,
his insights on wellness mindset

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and pushing limits are hard earned.

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And his podcast, the Collective, is a
veritable goldmine of practical wisdom.

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Welcome back to the Silver
Corp podcast, Sean Taylor.

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Thanks for having me, Travis.

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It's always a pleasure to hang out with
you and have deeper conversations on any

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subject that, uh, fascinates both of us.

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And, um, it has been a little while
since we did one of these, but it

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feels like we spend a fair bit of
time on the collective together.

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So I appreciate you coming
over and supporting us on

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our podcast, uh, chance Burs.

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And I always love, uh, having you over
for your, uh, insight and, uh, the way

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you view the world, uh, to some degree
is something that I've always treasured.

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So, thanks for having me on.

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We'll see what, where we go with this

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one.

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I really appreciate that,
and I love the collective.

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There's gonna be links in the
description for anybody who hasn't

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heard of the collective or, uh,
wants to learn more about it.

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You'll see the website where
you can download it, where

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you can watch it on YouTube.

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Uh, it, it really is something special.

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For this episode, I was really excited.

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So it all started essentially
from an Instagram post.

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Sean, you were just giving her
on your mountain bike and you

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filmed yourself just flying up the
mountainside on your mountain bike.

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And people are like, just looking at
you at amazement, like, holy crow,

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you got the turbo water, or what?

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And, and then you film yourself
afterwards and you're just kind of

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talking to yourself through the process.

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And what struck me was one of the people
who commented on that post, and he says,

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serious question with all the new quote,
load management around performance.

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Have you done anything differently
for recovery as you continue

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to push hard as you've aged
asking for a friend Winky face?

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And of, of course, to me, I am 46,
turning 47, and I've got a plethora of

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injuries from not having properly taken
care of myself and my mindset's shifting.

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And when I read through what you have
here, and I'll just kind of high note

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it, you're saying, you know, top of the
list sleep, not just quantity, but more

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correctly, quality, kneeling macros,
hydration supplementation, stress

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management mindset, routines, being
comfortable in intensity, et cetera.

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And you go on.

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And so I thought, holy crow, I mean,
somebody with your background and

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your both trial and error in your
research and seeing what works.

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Anybody who's got just half of an
interest in wellness, physical,

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mental, emotional, longevity is
gonna get a lot out of this podcast.

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So, um, I am, I'm stoked.

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I'm really excited to get
this conversation rolling.

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Right on.

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You know what, Mike, what is
interesting is that that video that

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you're referring to is a video that.

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You know, that's the kind of stuff
that I do on a regular basis.

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The how hard I ride or how hard I
train or how hard I engage in life is

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generally speaking, in a daily practice.

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And I don't think too much about
it because I've just been doing

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it for so long and, and I, quite
frankly, I'm reluctant to put up

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videos that show me like deep,
deep, deep into the hurt locker.

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Uh, because I don't think everyone
needs to see that on a regular basis.

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But more importantly, I never, ever,
ever want anyone to misconstrue

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or misunderstand the intent of why
I put any videos up on Instagram.

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It's not to, uh, demonstrate how hard I
can go or how deep I can go, um, because

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to some degree that makes me feel like,
um, uh, I'm flaring out or that I'm trying

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to, I'm dressed to impress, as it were.

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Um, and I don't care
for that, um, feeling.

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Uh, I don't like to have anyone
misunderstand anything that I'm doing

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on social media, so I don't put those
kind of videos up on a regular basis.

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I. But after I put that video up and I
started getting the comments, I thought,

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man, I should have been doing this sooner.

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I should have illustrated to others how
freaking hard I train, or how deep I go,

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or how much in the hurt locker, or I put
myself in willingly in order to experience

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the growth that I like to see in my life.

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And so the video was kind of like
almost a casual, um, effort to

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just put something up on my feed.

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But then when the comments started rolling
in, and I believe, uh, the comment came

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in from Sergeant Hazzard, uh, and then
of course you jumped in on that comment

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and said, uh, you know what you said?

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I thought, man.

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I should have done this ages ago
because look at the dialogue that is

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going on now, uh, that I could have
addressed ages ago, because the reply

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that I gave to him, I typed that out
in like 90 seconds with like mm-hmm.

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Almost no thought.

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And, and I hit send.

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And it was just kinda, uh, classic
case of I'll just try to be a

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little bit helpful in this moment.

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Tap, tap, tap, and hit send.

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And that was it.

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And I never thought much more
about it until you hit me up.

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And, and I realized that I have
been underserving in this area.

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I certainly could have addressed
this a long time ago, uh, given a

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lot more value, uh, in these matters.

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And thanks for picking up on that
comment and engaging in this.

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And now look at where we're at.

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So that's well done on your behalf.

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So thanks.

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Well, I guess it's a fine line
between, you know, people will look

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at social media posts and thinking
someone's being braggadocio or

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they're, they're just showing off,
or are they leading by example?

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Are they showing what they do on the
daily and providing a framework that

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other people can look at and say,
Hey, that, that might work for me too.

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And I think you have a framework
that could work for a lot of people.

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Not everybody, not everyone's gonna
have the mindset or the, um, uh, the

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ambition to follow such a framework,
but maybe they might modify it.

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And, and when I talk about this
framework, so Craig Weller, Jonathan Pope.

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W wrote a great book, building the Elite,
and it's just this bible of information.

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And I was talking with Craig and
I'm like, okay, Craig, I don't

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know if you heard this one before,
Sean, but I I brought you up.

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I said, uh, so you, you work with a
lot of, uh, listen, be good or bad.

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Well, we'll find out in a second.

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Um, they said, you work with a lot of
high performance athletes, a lot of,

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um, special forces, both individuals in
special forces or who are trained to be in

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special forces to reach their peak optimal
physical, mental, emotional, uh, value.

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And I said, well, you and I, we, we know
Sean, what advice would you give Sean if

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looking at what he does, if you wanted
to make a few tweaks here or there?

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And Craig's response was, I
wouldn't be able to make any advice.

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I can't, I can't find any areas where
I'd be picking away at what Sean does.

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So, so, um, for somebody who does it, some

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Craig, but he, he, he could have,

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he

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could've done

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better than that, I'm pretty sure.

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Yeah, no, I, I ribbed him.

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I said, look, you took the
easy way on that one for sure.

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But, um, but you do, you've, you've
got a process that you put in place

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and I'm sure it wasn't by accident.

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And, uh, I thought maybe if,
if we approach it, I sent you

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over just 'cause I was having a
little conversation with AI here.

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I. And, um, figured if we kind of approach
it from, uh, five different points, if

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we looked at sleep, the foundation of
wellness, stress management, the invisible

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weight, uh, nutrition and macros.

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Of course, I learned what
macros are now, so that's good.

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It's more than just macaroni, um, hormonal
optimization, uh, routines and mindset.

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So if we looked at sleep, 'cause
that was where you started, can you

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tell me, uh, what you do for sleep,
what role it plays in, in your life?

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Sure can.

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So before I dive into any further material
that will, uh, engage in throughout the

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pro this podcast, um, I just want to state
the, oh, I, I should state a few things.

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Uh, first of all, I am not a medical
professional, so anything that I say,

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if I make any recommendations or if
I have an any opinion on anything,

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it's always worthwhile doing a cold
eye review on anything that you

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hear, hear with someone else, with
your doctor, or with a naturopath or

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whoever you get medical advice from.

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Always check in with someone else who has
some form of professional designations.

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The second thing is the, um, things
that I've learned throughout my

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life are an n equals one experiment.

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And so I've treated myself like the.

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The lab rat as it were, where
I have deeply considered Sean.

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And then through that process, learning
everything about me as much as I can.

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Uh, I then try to apply it within anyone
that I've worked with in the past.

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Uh, either as a high performance
coach with athletes or anyone

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that I have any dealings with.

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I try to pass on my n equals one to
them, but always with the provision

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that this is your n equals one.

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Now you need to pay attention,
much like I'm going to describe

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throughout the rest of this podcast.

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So there's a couple of things
to think about medical.

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And, uh, uh, a professional
medical opinion.

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And then of course, you are
your own and equals one.

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The next thing I'd like to say is,
uh, because I, this, this podcast came

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together in, in fairly short order
over a couple of days kind of thing.

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Um, I, in preparing for the podcast, in
fact, I prepared more for this podcast

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than I prepare for my own podcast.

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So what's going on there?

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But, uh, as I was preparing for
this podcast, I thought I would,

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um, start capturing some of my
thoughts, my opinions, my ideas,

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my processes, protocols, as it
were the n equals one of Sean.

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Throughout my life, that has
taught me quite a lot in respect

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to what works for others as well.

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So, uh, as I just mentioned to you
before we went live or before we

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started recording this show, what I
did do is I've got, um, a document

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here that is about when you condense
it down into kind of like the size of

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a standard issue book that you would
read, uh, this afternoon kind of thing.

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It's about a 70 page book,
and so it's pretty solid.

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There's a lot of information in there
that I feel would be extremely helpful

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to, well, literally anyone who reads it.

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And so, um, uh.

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I, I, I need to segue into also,
currently I'm writing a book or co-writing

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a book with my very good friend, a
friend of ours, of course, EB Levo.

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And, uh, we're several chapters deep
into that, uh, process right now, and

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things are going exceedingly well.

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I'm really stoked about that book.

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So what I've just described
is not that kind of a book.

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It is not in competition to that book.

220
00:14:28,260 --> 00:14:32,849
It is not really a book per se,
other than it's a really valuable

221
00:14:32,849 --> 00:14:37,319
resource that I should probably make
available to the general public.

222
00:14:37,319 --> 00:14:43,410
In fact, maybe as a general offer, I'll
throw this out there to your audience.

223
00:14:43,740 --> 00:14:48,900
Uh, I'm sure Travis, you can find a way
to use this book as a resource, however

224
00:14:48,900 --> 00:14:53,310
you feel, uh, maybe, uh, within your
inner circle or whatever the case is.

225
00:14:53,520 --> 00:14:56,819
We can talk about that, uh,
once we're off the recording.

226
00:14:57,060 --> 00:15:01,349
But I'd like to make that available to
you for your general purposes as well.

227
00:15:02,069 --> 00:15:03,209
It sounds amazing.

228
00:15:03,510 --> 00:15:04,410
That sounds amazing.

229
00:15:04,785 --> 00:15:11,895
So with that in place, um, as I said, uh,
I created quite a bit of notes and each,

230
00:15:12,135 --> 00:15:17,475
each of the topics that you had suggested
that we cover, I I dove down pretty

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deeply into each of these pillars, if you
will, and the first pillar being sleep.

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And so, um, as, as I said in my comment
on Instagram, I feel that sleep is

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the most important thing a person
can focus on for their overall, not

234
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just longevity, but their physical
performance, their mental performance,

235
00:15:40,335 --> 00:15:42,915
their sense of ease with who they are.

236
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As a human in this moment, a
lot of it is driven by sleep.

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00:15:47,985 --> 00:15:54,075
So with that in place, the importance of
sleep, I'll just throw some context out

238
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there right now to establish how important
sleep is and how I learned this over

239
00:16:00,915 --> 00:16:07,365
multi decades of not getting good sleep
and then getting good sleep and realizing

240
00:16:07,365 --> 00:16:09,825
the delta between those two positions.

241
00:16:09,975 --> 00:16:14,025
So of course, as a young man in
my first military career, a lot

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of my career trajectory was,
um, driven by a lack of sleep.

243
00:16:20,175 --> 00:16:25,785
The, uh, it was a fairly robust
pipeline that I was in, and that

244
00:16:25,785 --> 00:16:27,945
pipeline required not a lot of sleep.

245
00:16:28,215 --> 00:16:32,805
And I'm not talking about in
selection courses or in, uh, any

246
00:16:32,805 --> 00:16:35,325
form of, uh, testing as it were.

247
00:16:35,595 --> 00:16:37,995
This was just the day-to-day regular.

248
00:16:38,550 --> 00:16:44,910
Tempo typically had you always
lacking sleep, now lacking

249
00:16:44,910 --> 00:16:46,590
sleep, how much lacking sleep?

250
00:16:47,220 --> 00:16:51,780
Um, that could be anywhere from,
uh, only getting five or six hours

251
00:16:51,780 --> 00:16:56,670
a night all the way through to,
well, just no sleep for some days.

252
00:16:57,060 --> 00:17:00,030
And if you got an hour or two
here over the period of three or

253
00:17:00,030 --> 00:17:01,980
four days, then that was bonus.

254
00:17:01,980 --> 00:17:02,910
That was gravy.

255
00:17:02,910 --> 00:17:08,310
But back, back then, as a young
man, I simply accepted those terms

256
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and conditions of that lifestyle.

257
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And so there's, there's a cost to that.

258
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Nothing is free in life.

259
00:17:16,635 --> 00:17:22,890
And so that lack of sleep or poor amount
of sleep, or poor quality of sleep, which

260
00:17:22,890 --> 00:17:29,700
I'll get into momentarily, really had a
impact on me, has an impact on everyone.

261
00:17:30,270 --> 00:17:35,160
If you're not getting enough
quantity, that's a thing, but if

262
00:17:35,160 --> 00:17:38,610
you're not getting enough quality,
that's a whole different thing.

263
00:17:39,060 --> 00:17:44,790
So if you choose to go to bed at whatever
time and you think I'm gonna get seven

264
00:17:44,790 --> 00:17:49,290
hours sleep, you wake up seven hours
later and think, oh, that was great.

265
00:17:49,290 --> 00:17:52,740
I got seven hours sleep
off to have a great day.

266
00:17:53,220 --> 00:17:56,400
That may not be the case
because those seven hours.

267
00:17:57,240 --> 00:18:03,120
Are determined as to how you'll feel
the next day based on quality of sleep.

268
00:18:03,540 --> 00:18:09,090
And so there are a number of sleep cycles
that ebb and flow throughout the night.

269
00:18:09,450 --> 00:18:12,510
Uh, I'm not talking about now
a circadian rhythm per se.

270
00:18:12,510 --> 00:18:18,420
I'm talking about the regular ebb
and flow as you move out of light

271
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sleep to rem sleep, to deep sleep.

272
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These various phases of sleep are
critical for you to be able to, uh,

273
00:18:29,130 --> 00:18:34,980
consolidate memory, consolidate, thought,
remove, brain fog, uh, human growth

274
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hormone release, and various hormonal
releases and et cetera, et cetera.

275
00:18:39,270 --> 00:18:43,920
A bunch of science that actually
have in the, uh, small book

276
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that, uh, I'm gonna send to you.

277
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Uh, all of these things impact
us, uh, while we're sleeping.

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And we don't, we don't realize how
much impact that is until we wake up in

279
00:18:55,590 --> 00:19:01,440
the morning and we throw our leg over
the bed, step onto the floor, stand

280
00:19:01,440 --> 00:19:03,360
up and think, oh, I feel a bit groggy.

281
00:19:03,510 --> 00:19:06,330
Oh, I didn't sleep that well,
but I slept seven hours.

282
00:19:06,600 --> 00:19:08,790
Why is, why am I dot, dot dot?

283
00:19:09,030 --> 00:19:11,640
Why am I not 100%?

284
00:19:12,060 --> 00:19:19,080
And so sleep as a whole is
quite a complex subject that.

285
00:19:19,845 --> 00:19:24,735
Requires constant tweaking
in order to be optimized.

286
00:19:25,095 --> 00:19:29,925
I'm not gonna get into the real deepness
of, uh, the details of the science,

287
00:19:29,925 --> 00:19:37,245
but suffice to say that, um, it, it is
a process that is not well understood,

288
00:19:37,455 --> 00:19:43,215
and more importantly it's not focused
on enough in the sense of optimizing it.

289
00:19:45,585 --> 00:19:46,575
Yeah, I can see that.

290
00:19:46,605 --> 00:19:51,795
I mean, when you're looking at optimizing
sleep, I've got a Garmin watch and I

291
00:19:52,485 --> 00:19:54,495
was using it to help track my sleep.

292
00:19:54,495 --> 00:19:56,505
I was told that it's not
really the most accurate.

293
00:19:56,505 --> 00:20:00,885
I recently picked up this,
uh, aura ring to try and track

294
00:20:00,885 --> 00:20:01,995
sleep a little bit better.

295
00:20:02,565 --> 00:20:04,065
Oh, I see you halfway there too.

296
00:20:04,245 --> 00:20:09,405
And it's, uh, it seems to be a heck of
a lot more accurate than what the, the

297
00:20:09,405 --> 00:20:13,275
Garin Watch is doing, and I'm still
trying to make heads or tails outta

298
00:20:13,305 --> 00:20:14,895
some of the information in there.

299
00:20:15,225 --> 00:20:19,875
But it's funny, some nights like I'll
get four and a half hours of sleep and

300
00:20:19,875 --> 00:20:24,525
it, but it says it's, I did well, I could
do better on length of time, but it says

301
00:20:24,555 --> 00:20:26,385
all my other metrics I did really well.

302
00:20:26,385 --> 00:20:28,035
So I've got efficient sleep in there.

303
00:20:28,035 --> 00:20:31,395
And I was concerned because some
nights I get very little sleep.

304
00:20:31,455 --> 00:20:33,075
Maybe I gotta be doing something.

305
00:20:33,945 --> 00:20:35,895
I'm working hard to get more sleep.

306
00:20:36,495 --> 00:20:40,545
My challenge has been a four
o'clock wake up, it seems.

307
00:20:40,545 --> 00:20:44,325
And I remember about half a year ago,
year ago, I mentioned that to you and you

308
00:20:44,385 --> 00:20:46,485
immediately you said, oh, that's liver.

309
00:20:46,485 --> 00:20:48,165
I think that's what you said it was liver.

310
00:20:48,975 --> 00:20:49,635
I'm like, what?

311
00:20:49,635 --> 00:20:50,115
Hold on.

312
00:20:50,145 --> 00:20:52,245
And then we didn't expand
too much more to that.

313
00:20:52,274 --> 00:20:56,925
So, um, what does that mean when
you say someone's waking up in the

314
00:20:56,925 --> 00:20:58,365
morning and you say That's liver.

315
00:20:58,425 --> 00:20:59,175
What does that mean?

316
00:21:00,195 --> 00:21:01,125
That's a great question.

317
00:21:01,125 --> 00:21:04,754
So I'll, I'll back it up a
sec and talk about the a ring.

318
00:21:04,845 --> 00:21:08,774
Uh, because I've been wearing mine
now for I think about eight years.

319
00:21:08,774 --> 00:21:08,835
Hmm.

320
00:21:09,284 --> 00:21:11,415
And so, um, this is my third ring.

321
00:21:11,415 --> 00:21:13,754
This is the newest generation Aura ring.

322
00:21:14,175 --> 00:21:18,345
And, um, and I was one of the
early adopters of Aura when

323
00:21:18,345 --> 00:21:19,665
they first came on the scene.

324
00:21:20,175 --> 00:21:22,995
And, uh, prior to the Aura
Ring, I had other devices.

325
00:21:23,385 --> 00:21:28,245
I've been, um, considering data
as a, generally speaking, a

326
00:21:28,245 --> 00:21:30,524
data scientist to some degree.

327
00:21:31,065 --> 00:21:35,145
Um, I've been thinking about
this subject since, oh, I don't

328
00:21:35,145 --> 00:21:40,754
know, maybe 25 years ago when I
bought my first co quote unquote

329
00:21:40,754 --> 00:21:44,175
smartwatch, which was a Polar watch.

330
00:21:44,385 --> 00:21:49,305
They were the very, very first
com public or uh, retail public

331
00:21:49,305 --> 00:21:51,855
company that provided this.

332
00:21:52,919 --> 00:22:01,379
Incredibly, uh, uh, useful at the time,
uh, algorithm called HRV, uh, heart rate

333
00:22:01,379 --> 00:22:08,550
variability and Polar, uh, got the license
from another small company that I'd, I'd

334
00:22:08,550 --> 00:22:13,139
started eyeballing on the side looking
for all the secret sauce, uh, tools,

335
00:22:13,230 --> 00:22:17,040
tips, acts, tricks, um, back in the day.

336
00:22:17,070 --> 00:22:19,290
And, uh, so I bought my first Polar.

337
00:22:19,320 --> 00:22:25,020
And at the time, HRV was pretty much
misunderstood because the science was

338
00:22:25,020 --> 00:22:32,340
so emerging or evolving that, uh, no one
really had a kind of a generalized opinion

339
00:22:32,340 --> 00:22:34,320
as to whether it was even good or not.

340
00:22:34,770 --> 00:22:40,679
And so I, I engaged with HRV way
back in the day, and like everything

341
00:22:41,159 --> 00:22:45,240
I've done, and I've already
mentioned, n equals one experiment.

342
00:22:45,780 --> 00:22:50,100
Um, I treat my life like an n equals one.

343
00:22:50,250 --> 00:22:57,480
And so once I bought that polar, it
was less about what the internet said

344
00:22:57,690 --> 00:23:01,379
HRV is, or what polar thought HRV was.

345
00:23:01,620 --> 00:23:06,960
It was precisely for me what
it meant to me, not to them.

346
00:23:07,169 --> 00:23:12,149
And so the, the tools that we
have, the AA ring or the polar.

347
00:23:12,524 --> 00:23:14,175
Watch way back in the day.

348
00:23:14,595 --> 00:23:16,335
They are useless.

349
00:23:16,335 --> 00:23:23,385
In fact, they can be detrimental unless
you treat them as a tool to learn

350
00:23:23,385 --> 00:23:30,645
about yourself at a deeper level by
almost just isolating yourself from

351
00:23:30,645 --> 00:23:37,514
the rhetoric or the opinion or the,
um, what, what, um, aura will tell you.

352
00:23:37,514 --> 00:23:44,805
It means you have to almost read between
the lines of what the data is presenting,

353
00:23:45,135 --> 00:23:47,475
but really what's going on inside of you.

354
00:23:47,805 --> 00:23:53,325
How, how you feel that relates to you,
how you think that relates to you, how you

355
00:23:53,325 --> 00:23:56,175
see it relate to you as your day unfolds.

356
00:23:56,175 --> 00:24:01,575
And so if I wake up in the morning
and, and I, uh, check my aura ring

357
00:24:01,575 --> 00:24:07,215
using the app on my phone, it might
tell me that I got six hours of sleep.

358
00:24:07,695 --> 00:24:12,555
And it might tell me that I got 45
minutes of deep sleep and an hour

359
00:24:12,555 --> 00:24:17,325
and 12 minutes of ram and the rest
was light and I was interrupted in

360
00:24:17,325 --> 00:24:21,284
my sleep pattern two times for five
minutes here and 10 minutes there.

361
00:24:21,284 --> 00:24:28,365
I can take a look at that data and think,
huh, but then I set it to the side and

362
00:24:28,365 --> 00:24:31,155
I reconsider what it actually means.

363
00:24:31,365 --> 00:24:36,764
I try to synchronize up the data
with my feels as I stand up.

364
00:24:36,825 --> 00:24:41,024
Am I clearheaded as I walk to the bathroom
to brush my teeth or whatever the case is?

365
00:24:41,024 --> 00:24:42,945
I. How are things unfolding?

366
00:24:42,945 --> 00:24:47,534
The moment that I wake up until the
moment that I come down, grab my glass

367
00:24:47,534 --> 00:24:52,304
of water, pound that stare into the
sun as per the huberman and all of

368
00:24:52,304 --> 00:24:55,995
the, the various sequences of events
that I'll talk about, of course, as

369
00:24:55,995 --> 00:25:03,405
the podcast unfolds, I am constantly
checking the external world metrics

370
00:25:03,915 --> 00:25:06,885
against my internal world understanding.

371
00:25:07,335 --> 00:25:13,335
And my internal world understanding is
a database that I have refined daily

372
00:25:13,754 --> 00:25:16,185
for fricking coming up on 60 years.

373
00:25:16,485 --> 00:25:20,564
And so it isn't just
guesswork for me anymore.

374
00:25:20,685 --> 00:25:27,254
When I see my aura data, I know what
it means, not, not what the ring

375
00:25:27,254 --> 00:25:32,324
is telling me, but what I know it
means to Sean, his n equals one.

376
00:25:32,774 --> 00:25:39,945
And so for you, relatively new to the, um,
the, the science data collection game, I

377
00:25:39,945 --> 00:25:47,595
will say for you and anyone it, what you
need to do is establish that relationship

378
00:25:47,595 --> 00:25:54,855
between the metrics of the world and the
internal feelings of your n equals one

379
00:25:54,855 --> 00:26:01,665
life and synchronize those two so that
they generally kind of align themself

380
00:26:01,665 --> 00:26:03,495
to some degree, if that makes sense.

381
00:26:04,185 --> 00:26:05,145
It does make sense.

382
00:26:05,445 --> 00:26:09,195
So I, I probably know the
answer to this question.

383
00:26:09,195 --> 00:26:13,514
I. But given the fact that you've
been tracking these things for so long

384
00:26:13,514 --> 00:26:17,534
through the Ora ring, do you keep some
sort of a spreadsheet or some sort of

385
00:26:17,534 --> 00:26:22,425
matrix where you correlate how you feel
in the day with what the results of

386
00:26:22,425 --> 00:26:24,375
the, these wearable devices give you?

387
00:26:25,635 --> 00:26:25,784
I do.

388
00:26:25,784 --> 00:26:33,195
So every, every metric that I track
is, uh, established within some sort of

389
00:26:33,195 --> 00:26:39,554
software, uh, where I can discover the
deeper trending or the historical trending

390
00:26:39,975 --> 00:26:42,975
of, um, a, a, a tool like the URA ring.

391
00:26:43,365 --> 00:26:48,105
This ring in and of itself is
worthless unless you take the time

392
00:26:48,105 --> 00:26:51,855
to understand how it applies to you
specifically as an n equals one.

393
00:26:52,395 --> 00:26:57,945
Now, the, the trap or the trappings
of these kind of things is, um,

394
00:26:58,004 --> 00:27:02,895
you, you'll buy a tool, whether it's
Aura or Garmin or whatever it is.

395
00:27:02,895 --> 00:27:06,495
Whoop, it doesn't much matter what
the tool is for tracking your sleep.

396
00:27:07,574 --> 00:27:11,685
It, it, it can't tell you who you are.

397
00:27:11,865 --> 00:27:16,365
It can't describe precisely
what happened in the night.

398
00:27:16,814 --> 00:27:21,705
What it, it can do is track things
like your body temperature, your

399
00:27:21,705 --> 00:27:28,635
respiratory cycle, your, um, your
heart rate, whether it is in light

400
00:27:28,635 --> 00:27:30,585
sleep, deep sleep, REM sleep.

401
00:27:30,915 --> 00:27:36,344
It can tell you a bunch of things,
but then it will interpret.

402
00:27:36,689 --> 00:27:41,969
Those things into, generally
speaking, sort of a simplistic,

403
00:27:42,479 --> 00:27:44,610
uh, delivery of information.

404
00:27:44,909 --> 00:27:47,909
Uh, something along the lines
of, wow, it looks like you didn't

405
00:27:47,909 --> 00:27:49,229
sleep that well last night.

406
00:27:49,229 --> 00:27:50,699
Try and sleep better tomorrow.

407
00:27:51,090 --> 00:27:57,449
And so, um, these, these simplistic
sort of overviews are good for

408
00:27:57,449 --> 00:28:00,959
someone who's initially getting
into the data tracking world.

409
00:28:01,590 --> 00:28:06,990
But what you, what we all have
to do is dig deeper than that

410
00:28:07,020 --> 00:28:08,580
or think deeper than that.

411
00:28:08,939 --> 00:28:14,459
Not just accept the simple,
almost casual observance of the

412
00:28:14,459 --> 00:28:20,879
software, but apply these software
observations to how you feel.

413
00:28:21,254 --> 00:28:26,205
How it has impacted your life today
in context of what it told you

414
00:28:26,205 --> 00:28:28,995
yesterday and what it told you a
week ago and what it told you a year

415
00:28:28,995 --> 00:28:31,635
ago, and start forming a pattern.

416
00:28:32,295 --> 00:28:38,895
So all these tools, any tool that you
use to metric your life, whether it is

417
00:28:39,135 --> 00:28:42,705
counting pushups, however many pushups
you did today, if you put that in a

418
00:28:42,705 --> 00:28:48,165
software or in a spreadsheet to kind
of evaluate what did you do today?

419
00:28:48,525 --> 00:28:50,385
How did you feel today?

420
00:28:50,775 --> 00:28:52,754
How can you do it better tomorrow?

421
00:28:53,085 --> 00:28:59,475
These kind of things are only valuable
if you can gather data for a long

422
00:28:59,475 --> 00:29:03,885
enough period of time that you can now
start forming a pattern, not just a

423
00:29:03,885 --> 00:29:08,145
data pattern, but an in felt pattern.

424
00:29:08,145 --> 00:29:14,715
So to me, and you've heard me say this,
uh, before Travis, that in my life I

425
00:29:14,715 --> 00:29:22,065
like to pattern recognizer, pattern
recognition has allowed me to survive

426
00:29:22,455 --> 00:29:24,645
and it has allowed me to thrive.

427
00:29:25,004 --> 00:29:31,514
And so without pattern recognition,
um, I feel that there's a huge chunk

428
00:29:31,514 --> 00:29:36,975
of improvement that a person is
giving away by not deeply considering

429
00:29:36,975 --> 00:29:39,525
the long-term patterns of life.

430
00:29:39,525 --> 00:29:44,865
I'm talking a year to two, to five to
10 years worth of pattern recognition.

431
00:29:45,165 --> 00:29:46,605
How am I doing now?

432
00:29:47,100 --> 00:29:49,409
Versus me 10 years ago.

433
00:29:49,469 --> 00:29:51,659
These are the kind of patterns
that I'm talking about.

434
00:29:53,100 --> 00:29:58,739
So I'm, as I look at patterns in my
life as they apply to, let's say, sleep

435
00:29:58,739 --> 00:30:06,179
specifically, I know about 17 years ago,
I, so building my own business, uh, young

436
00:30:06,179 --> 00:30:10,979
family stress associated with all of
those things, being ent, an entrepreneur.

437
00:30:11,280 --> 00:30:14,879
And about 17 years ago, a great deal,
more stress plopped in my lap, and I

438
00:30:14,879 --> 00:30:18,479
noticed it greatly affected how I slept.

439
00:30:18,510 --> 00:30:24,179
And I would essentially not be sleeping,
and I would hear everything that's

440
00:30:24,179 --> 00:30:28,560
happening around me, even when I did have
those, uh, rare times when I was sleeping.

441
00:30:28,560 --> 00:30:31,860
And so I started wearing earplugs
to block it out, and I could still

442
00:30:31,860 --> 00:30:33,149
hear everything that's going on.

443
00:30:33,149 --> 00:30:36,149
My senses were a bit heightened,
my brain's going crazy.

444
00:30:36,149 --> 00:30:40,409
So I would take, uh, gravel
or, uh, diamond ate and,

445
00:30:40,409 --> 00:30:42,270
uh, to try and knock me out.

446
00:30:42,270 --> 00:30:46,800
And yeah, it gives you a bit of a sleep,
but you don't feel great the next day.

447
00:30:47,070 --> 00:30:50,219
I mean, sure you were sleeping,
but I, it didn't feel like I was

448
00:30:50,219 --> 00:30:54,389
actually properly resting and I wasn't
tracking any of the stuff that these

449
00:30:54,389 --> 00:30:56,189
wearables, uh, do at that point.

450
00:30:56,580 --> 00:30:59,010
And then I started, okay, I
didn't like that because I

451
00:30:59,010 --> 00:31:00,389
don't want to have some sort of.

452
00:31:01,140 --> 00:31:04,830
A, uh, a drug that I have
to take in order to sleep.

453
00:31:04,830 --> 00:31:08,220
And so I thought, well, melatonin,
that's supposed to be natural, right?

454
00:31:08,250 --> 00:31:12,690
And now I'm seeing research on
melatonin that it's, uh, bad for you.

455
00:31:12,690 --> 00:31:15,060
It's like a, it messes with your hormones.

456
00:31:15,390 --> 00:31:21,480
So I, I came back, when I look at,
uh, these measurables establishing

457
00:31:21,480 --> 00:31:25,200
a baseline and, and tracking where
these things are different, it comes

458
00:31:25,200 --> 00:31:32,550
down to, um, for me, ensuring that
my external environment matches kind

459
00:31:32,550 --> 00:31:33,990
of what my internal environment is.

460
00:31:33,990 --> 00:31:38,640
And if I'm living in, quote unquote the
concrete jungle, if we can call latner the

461
00:31:38,640 --> 00:31:45,270
concrete jungle, which if, which it feels
like it to me, but, uh, um, I, I don't

462
00:31:45,270 --> 00:31:50,040
sleep nearly as well as I do if I am out
in the bush or if I've in a place where

463
00:31:50,040 --> 00:31:52,890
there's, um, external matches a bit more.

464
00:31:52,920 --> 00:31:57,330
So I've touched on a few things,
but, uh, more specifically, I guess,

465
00:31:57,690 --> 00:32:03,360
um, what sort of patterns have you
recognized that lead to, uh, better,

466
00:32:03,360 --> 00:32:09,120
more restful sleep and, um, when it
comes to, let's say supplements, uh,

467
00:32:09,180 --> 00:32:13,350
are there things that a person can take,
like, I dunno, magnesium, I think, is

468
00:32:13,350 --> 00:32:19,080
supposed to be good that will assist in
a, in a better, more regulated sleep.

469
00:32:20,520 --> 00:32:20,790
Yeah.

470
00:32:20,790 --> 00:32:25,290
So, you know, in order to answer this
question like yourself, you were given

471
00:32:25,290 --> 00:32:29,429
context by stating that there was a
period of time when you weren't getting

472
00:32:29,429 --> 00:32:35,969
much sleep and, and you felt the obvious
downside or the negatives to or sleep.

473
00:32:36,435 --> 00:32:36,514
Hmm.

474
00:32:36,520 --> 00:32:40,770
And so I think that's really important
that anyone who listens to this

475
00:32:41,429 --> 00:32:46,530
takes a moment to think, okay, I feel
the way I feel right now based on

476
00:32:46,530 --> 00:32:47,969
the kind of sleep that I'm getting.

477
00:32:48,120 --> 00:32:50,760
How would I feel if my
sleep was way better?

478
00:32:51,090 --> 00:32:55,290
And until you experience that
way better, this conversation is

479
00:32:55,290 --> 00:32:57,840
almost like a neutral conversation.

480
00:32:57,840 --> 00:32:59,070
It's almost inert.

481
00:32:59,100 --> 00:33:04,620
It almost has no value until a person
takes the time to think about, I

482
00:33:04,620 --> 00:33:10,649
could be 10 times the person I am
if I just dialed in my sleep more.

483
00:33:11,129 --> 00:33:15,929
And so I know this to be true because
I'd stated earlier, the, in my first

484
00:33:15,929 --> 00:33:21,300
career, the tempo was such that sleep
was a luxury to some degree, more so

485
00:33:21,300 --> 00:33:24,659
than, um, you know, an obligated thing.

486
00:33:25,199 --> 00:33:31,050
But as I continued on in my other
careers, um, I had lots of moments

487
00:33:31,050 --> 00:33:35,850
where I still wasn't getting good
sleep because of my career demands.

488
00:33:35,969 --> 00:33:36,810
But.

489
00:33:37,139 --> 00:33:41,219
On top of that, I'd like to throw
this other layer that I was also

490
00:33:41,219 --> 00:33:46,260
dealing with that was really
impacting my sleep detrimentally.

491
00:33:46,620 --> 00:33:51,030
And that is I was having a lot of
nightmares and, uh, I didn't realize

492
00:33:51,030 --> 00:33:55,110
the, and, and I was having nightmares
every night and, and I was getting

493
00:33:55,110 --> 00:33:59,699
terrible sleep because of the, so I
was working super hard, getting to

494
00:33:59,699 --> 00:34:03,810
bed super late because the work had
to be done then getting up super early

495
00:34:03,810 --> 00:34:05,429
because the work was still there.

496
00:34:05,489 --> 00:34:10,109
And then in the time that I was
in bed, my sleep was disrupted by,

497
00:34:10,440 --> 00:34:13,589
I didn't have good sleep hygiene,
which we can talk about shortly.

498
00:34:13,949 --> 00:34:16,500
And I was just dealing with nightmares.

499
00:34:16,620 --> 00:34:20,040
And so the nightmares that
I had are a result of PTSD.

500
00:34:20,460 --> 00:34:26,040
And um, and I had those for over 20
years until I mentioned to my family

501
00:34:26,040 --> 00:34:27,960
doctor that I was having nightmares.

502
00:34:28,409 --> 00:34:31,560
Um, uh, I, I just kind of
thought it was a normal thing.

503
00:34:31,770 --> 00:34:33,359
I didn't talk to anyone about it.

504
00:34:33,359 --> 00:34:35,639
And, uh, I just kind of put up with it.

505
00:34:35,639 --> 00:34:38,639
And it's not like I had tons
of conversations with tons of

506
00:34:38,639 --> 00:34:41,009
friends and saying, Hey, do you
have nightmares every night?

507
00:34:41,009 --> 00:34:41,880
How many do you have?

508
00:34:41,880 --> 00:34:43,139
And how, how bad is it?

509
00:34:43,279 --> 00:34:46,875
And this just wasn't a conversation
that I'd ever had until Right.

510
00:34:47,130 --> 00:34:50,279
I talked with my family doctor
and it was just a casual mention.

511
00:34:50,819 --> 00:34:56,400
And so, uh, we found a way to sort
of reduce those levels of nightmares.

512
00:34:56,730 --> 00:35:00,930
And then I started applying
way more sleep hygiene and way

513
00:35:00,930 --> 00:35:03,120
more focus on quality of sleep.

514
00:35:03,120 --> 00:35:04,049
And so.

515
00:35:05,430 --> 00:35:09,390
The amount of sleep, as I said,
is one thing, but the quality of

516
00:35:09,390 --> 00:35:11,400
sleep is a whole different thing.

517
00:35:11,400 --> 00:35:18,090
And so these sleep hygiene protocols
are, you can Google sleep hygiene or

518
00:35:18,090 --> 00:35:23,700
perhaps, um, in the, in the little
book that I just wrote about, uh,

519
00:35:23,700 --> 00:35:27,720
this subject, you'll find out a lot
more about sleep hygiene protocols

520
00:35:27,720 --> 00:35:29,759
and then supplementation for sleep.

521
00:35:30,000 --> 00:35:32,009
So I'll start with sleep hygiene first.

522
00:35:32,370 --> 00:35:36,720
Certainly one of the things that I
try to control, whether I'm in my own

523
00:35:36,720 --> 00:35:42,210
house or whether I'm traveling, is
make the room as cold as possible.

524
00:35:42,540 --> 00:35:48,450
If you can get your room to, um, like
kind of chilly, uh, that's good because

525
00:35:48,450 --> 00:35:52,590
that promotes, um, for, I'm not gonna
get into the biological reasons, but

526
00:35:52,590 --> 00:35:58,950
that promotes a deeper, faster, uh, way
of sleep, uh, slipping into your sleep,

527
00:35:59,520 --> 00:36:05,009
um, noise, distractions, any noises
that are going on throughout the night.

528
00:36:05,040 --> 00:36:08,520
If you're in the big city and you're
used to all of the train noises and bus

529
00:36:08,520 --> 00:36:11,009
noises and taxi noises, that's okay.

530
00:36:11,069 --> 00:36:12,000
You're used to it.

531
00:36:12,270 --> 00:36:15,840
But that doesn't mean that your body
isn't recognizing those noises and

532
00:36:16,319 --> 00:36:18,630
responding to them all the time.

533
00:36:18,750 --> 00:36:23,040
And so you may feel like, well, I'm
just used to big city noises, but,

534
00:36:23,190 --> 00:36:28,020
but as, as, as cavemen, we don't.

535
00:36:28,470 --> 00:36:31,980
Uh, we can't just say, oh, that's
a taxi while we're sleeping.

536
00:36:32,070 --> 00:36:35,850
What happens is we're momentarily
awake because of that taxi horn.

537
00:36:36,210 --> 00:36:42,570
And so I wear earplugs every night, uh,
whether I'm in my own house or whether I'm

538
00:36:42,570 --> 00:36:47,730
traveling and if I'm traveling overseas
in an area that I think is a bit dodgy.

539
00:36:48,150 --> 00:36:51,240
I'll still wear my earplugs,
but I'll put other measures into

540
00:36:51,240 --> 00:36:55,350
place to make sure that it's not
that much of a concern for me.

541
00:36:55,860 --> 00:36:57,720
Same thing with an eye mask.

542
00:36:57,870 --> 00:37:03,600
Every night I wear an eye mask, a blackout
eye mask, and in our master bedroom

543
00:37:04,020 --> 00:37:09,540
we have, uh, blinds that pull down to
reduce the light as well to the degree.

544
00:37:09,734 --> 00:37:15,855
Controlling light to the degree that
if I wasn't wearing an eye mask, a, a

545
00:37:15,855 --> 00:37:21,404
little, uh, maybe a digital, uh, alarm
or a digital clock next to the bedside

546
00:37:21,404 --> 00:37:25,095
table, it, it's oriented away from me.

547
00:37:25,095 --> 00:37:29,865
So it's facing away from me because even
with your eyes closed while you're asleep,

548
00:37:30,464 --> 00:37:36,165
light from these kind of a device can,
the short wave can penetrate through.

549
00:37:36,165 --> 00:37:41,475
The eyelids still hit the receptors of
the eyes as you're sleeping and indicate

550
00:37:41,475 --> 00:37:43,634
that there is it's time to wake up.

551
00:37:43,754 --> 00:37:47,924
Those early signs of light will start to
pull you out of various sleep patterns.

552
00:37:47,924 --> 00:37:52,815
And so controlling for noise, controlling
for temperature, controlling for light

553
00:37:53,205 --> 00:37:56,294
is critical as far as I'm concerned.

554
00:37:56,805 --> 00:38:02,085
Now, as part of the sleep hygiene
protocol, uh, when it comes to as bedtime

555
00:38:02,085 --> 00:38:06,884
approaches, of course, you can start
reducing all forms of electronic devices.

556
00:38:06,884 --> 00:38:10,395
And if you can't control your electronic
devices, then certainly you should

557
00:38:10,395 --> 00:38:14,145
have a blue light filter in place,
like on your phone or on your laptop.

558
00:38:14,504 --> 00:38:19,395
If you like to, uh, wind down with a
little bit of a movie or some YouTube

559
00:38:19,395 --> 00:38:24,285
or some Netflix or whatever the case
is, you can reduce the light that

560
00:38:24,285 --> 00:38:28,845
is blasting from your laptop or from
your TV or whatever the case is.

561
00:38:29,325 --> 00:38:35,535
When, when I'm going to bed at night,
um, as I'm heading upstairs, I turn

562
00:38:35,535 --> 00:38:38,984
all the lights off in the house and,
and it, this is just a little routine.

563
00:38:39,405 --> 00:38:45,225
And, and believe it or not, all these
tiny little routines add up into a

564
00:38:45,225 --> 00:38:50,085
pattern that helps you believe or helps
you understand, or literally puts you

565
00:38:50,445 --> 00:38:52,365
in a place where you're ready for sleep.

566
00:38:52,845 --> 00:38:56,745
I kill all the lights in the house,
and then from the main floor, I walk

567
00:38:56,745 --> 00:39:00,975
upstairs through two flights of stairs
into the master bedroom in pitch black,

568
00:39:01,485 --> 00:39:06,825
open the door, stealth in like a ninja,
stealth right up to my bedside table.

569
00:39:06,825 --> 00:39:08,175
I put my earplugs in.

570
00:39:08,175 --> 00:39:14,205
I put my night mask in, uh, on, and,
and I slide into bed, uh, as quietly

571
00:39:14,205 --> 00:39:16,275
as I can, so as not to disturb my wife.

572
00:39:16,275 --> 00:39:17,895
But all of that is stealth.

573
00:39:18,255 --> 00:39:20,205
All of that is in the pitch black.

574
00:39:20,505 --> 00:39:27,855
And so I appreciate the idea of
stealthing up the stairs silently and

575
00:39:27,855 --> 00:39:34,155
flowing in a way that isn't janky or
jerky or disconnected from the moment.

576
00:39:34,605 --> 00:39:41,415
And so that simple process of ninja
in my way up into bed is a way for me

577
00:39:41,415 --> 00:39:48,855
to like become grounded and aware or
present in the moment as to what I'm

578
00:39:48,855 --> 00:39:51,075
doing in the moment as I head to bed.

579
00:39:51,525 --> 00:39:56,415
And so this, these tiny little
subroutines that I have in the way of

580
00:39:56,595 --> 00:40:03,225
sleep hygiene are really important,
uh, little protocols that help, um,

581
00:40:03,255 --> 00:40:05,535
sort of build out the infrastructure.

582
00:40:05,910 --> 00:40:11,310
Of preparing to go to sleep or having
a good night's sleep as part of the

583
00:40:11,310 --> 00:40:15,570
sleep hygiene protocol, I suppose
we could talk about supplementation.

584
00:40:16,320 --> 00:40:21,960
And so supplementation isn't something
that you can, um, a a minute before

585
00:40:21,960 --> 00:40:25,710
you go to bed, reach over, grab
a little pill, throw it down your

586
00:40:25,710 --> 00:40:29,400
throat, and head off to bed, and bam,
you're having the best sleep ever.

587
00:40:29,670 --> 00:40:32,970
These are things that you can do
throughout your day, but certainly

588
00:40:32,970 --> 00:40:37,860
specific to sleep, I feel that
magnesium is extremely important.

589
00:40:38,400 --> 00:40:41,040
There's a couple of forms
of magnesium that I use.

590
00:40:41,040 --> 00:40:45,990
One is magnesium, three innate,
and one is magnesium bisg glycinate

591
00:40:46,050 --> 00:40:47,910
or mag magnesium glycinate.

592
00:40:48,510 --> 00:40:52,590
Um, the, the glycinate I can
use on a daily basis throughout

593
00:40:52,590 --> 00:40:54,360
the day for whatever purposes.

594
00:40:54,360 --> 00:41:00,240
And magnesium is a really useful
compound because there's over 300

595
00:41:00,240 --> 00:41:04,590
biological processes that require,
uh, magnesium throughout your day.

596
00:41:04,980 --> 00:41:09,480
Uh, so magnesium glycinate or
bis glycinate is something I

597
00:41:09,480 --> 00:41:11,910
will use irrespective of sleep.

598
00:41:12,420 --> 00:41:17,610
But then, uh, for my sleep I might use
magnesium three anate, which is, is.

599
00:41:18,270 --> 00:41:20,880
You know, helps cross over
the blood brain barrier.

600
00:41:21,270 --> 00:41:25,440
Uh, it's also more of a
cognitive, um, magnesium.

601
00:41:25,440 --> 00:41:31,110
And so without getting into too many
details, I will say that magnesium,

602
00:41:31,140 --> 00:41:35,100
those two forms are something that
I take, uh, almost every single day.

603
00:41:35,670 --> 00:41:41,009
Um, in respect to melatonin, as
you mentioned, I'm not actually

604
00:41:41,009 --> 00:41:43,500
that much of a fan of melatonin.

605
00:41:43,529 --> 00:41:50,640
And if melatonin is used, it is an
acute or is it is used precisely

606
00:41:50,910 --> 00:41:57,000
and temporarily to offset something
like jet lag as an example.

607
00:41:57,000 --> 00:41:57,090
Mm-hmm.

608
00:41:57,509 --> 00:42:02,700
Uh, and I would say use it as a cautionary
basis because it can, uh, interfere,

609
00:42:02,759 --> 00:42:09,720
interact negatively with your, uh, endogen
or with your inbuilt hormonal system that

610
00:42:09,720 --> 00:42:12,060
creates the melatonin for you mm-hmm.

611
00:42:12,150 --> 00:42:13,319
Uh, throughout your life.

612
00:42:13,350 --> 00:42:21,600
And so it's, it is something like a two
to three day melatonin at very small

613
00:42:21,600 --> 00:42:27,360
doses, which the doses I put in the
handbook that I'm gonna send you, um,

614
00:42:27,509 --> 00:42:29,250
this is something that is temporary.

615
00:42:29,775 --> 00:42:35,445
And is only used as a quick fix for a
acute problem, as it were, something

616
00:42:35,445 --> 00:42:40,335
like traveling across multiple
time zones into another country.

617
00:42:40,634 --> 00:42:43,065
But it's nothing that
anyone should rely on.

618
00:42:43,545 --> 00:42:48,105
Um, there's a, there's a number of other
things that you can use nutritionally.

619
00:42:48,495 --> 00:42:51,615
Uh, certainly one of them is
try not to eat two to three

620
00:42:51,615 --> 00:42:53,025
hours before you go to bed.

621
00:42:53,325 --> 00:42:57,375
Now, there's a whole variety of
reasons for that, uh, to do with how

622
00:42:57,375 --> 00:43:02,445
the gut brain, um, connection works
or the, the mind gut connection.

623
00:43:02,865 --> 00:43:07,904
And of course, how if you've got a
big old steak in your belly, uh, that

624
00:43:07,904 --> 00:43:11,685
you ate five minutes before you went
to bed, there's some blood shunting

625
00:43:11,685 --> 00:43:14,565
there and there's some processes
that have to stay busy throughout

626
00:43:14,565 --> 00:43:17,025
the night to work on them, et cetera.

627
00:43:17,055 --> 00:43:23,265
Whereas those processes are better used
to help clear out some metabolic waste

628
00:43:23,265 --> 00:43:25,095
and are better used to blah, blah, blah.

629
00:43:25,095 --> 00:43:29,175
Things that I talk about in this
little book, um, these, these

630
00:43:29,175 --> 00:43:35,325
choices that we make, um, I will
say this as kind of a universal

631
00:43:35,325 --> 00:43:38,085
statement in respect to this topic.

632
00:43:38,775 --> 00:43:44,085
The choices that we make throughout
our day should be driven by setting

633
00:43:44,085 --> 00:43:46,485
us up for the best sleep ever.

634
00:43:47,145 --> 00:43:51,675
And so at some point in the day,
we all have come to that point

635
00:43:51,675 --> 00:43:53,805
where I wouldn't mind a snack.

636
00:43:54,555 --> 00:43:55,575
It's 10 o'clock at night.

637
00:43:55,575 --> 00:43:57,285
I wouldn't mind a bag of Miss Vicky's.

638
00:43:57,915 --> 00:43:59,205
It's 11 o'clock at night.

639
00:43:59,205 --> 00:44:01,125
I wouldn't mind a Twinkie, whatever.

640
00:44:01,275 --> 00:44:06,525
These choices where we have those little
snacky moments where we have those moments

641
00:44:06,525 --> 00:44:08,085
of, I wouldn't mind a bit of comfort.

642
00:44:08,085 --> 00:44:09,435
I wouldn't mind a bit of calories.

643
00:44:09,435 --> 00:44:11,715
I wouldn't mind a bit of,
I'm bored, I need to eat.

644
00:44:12,105 --> 00:44:12,585
Mm-hmm.

645
00:44:12,645 --> 00:44:19,485
These choices are, as far as I'm
concerned, the pivotal moments in

646
00:44:19,485 --> 00:44:25,155
our day where we either capitulate
to, I'm bored, I want to eat, or

647
00:44:25,485 --> 00:44:31,305
more correctly, we stand up strong
or fortify our position and realize,

648
00:44:31,365 --> 00:44:33,315
no, that isn't gonna serve me well.

649
00:44:33,345 --> 00:44:37,485
I'm gonna make the right choice
and I'm not going to eat that two

650
00:44:37,485 --> 00:44:39,045
to three hours before I go to bed.

651
00:44:39,405 --> 00:44:44,055
Because A, I know, physiologically
speaking, that's the right call.

652
00:44:44,115 --> 00:44:49,515
But maybe most importantly of
all, mentally I know that I am

653
00:44:49,515 --> 00:44:52,665
freaking optimizing to the max.

654
00:44:53,085 --> 00:44:59,535
That sense of I'm doing everything
right, goes a long way to understanding

655
00:44:59,745 --> 00:45:01,545
who you are throughout your life.

656
00:45:01,935 --> 00:45:06,525
So these daily little giveaways
where I'm, I'm just gonna eat a

657
00:45:06,525 --> 00:45:07,965
bag of chips 'cause I'm hungry.

658
00:45:08,175 --> 00:45:11,715
These little giveaway moments
are the things that kind of

659
00:45:12,285 --> 00:45:14,625
make us backslide mentally.

660
00:45:14,715 --> 00:45:20,235
We know it's not right what we're doing,
but we'll still do it because to some

661
00:45:20,235 --> 00:45:23,445
degree we're being lazy and it's that I.

662
00:45:24,060 --> 00:45:28,290
Kind of not, not giving up to
the laziness of the moment.

663
00:45:28,320 --> 00:45:34,470
It's being strong in understanding
that what's right for you is something

664
00:45:34,470 --> 00:45:38,700
that is a little bit harder to do, a
little bit of discipline, a little bit

665
00:45:38,700 --> 00:45:41,100
of adversity, if we can call it that.

666
00:45:41,610 --> 00:45:41,670
Hmm.

667
00:45:41,700 --> 00:45:45,330
Those are the right choices because
even if you go to bed feeling a little

668
00:45:45,330 --> 00:45:50,640
bit of hunger and a little bit of
boredom, uh, good because you have

669
00:45:50,640 --> 00:45:55,890
set yourself up over the long haul to
realize that you're better than that.

670
00:45:56,430 --> 00:45:56,700
Mm-hmm.

671
00:45:57,960 --> 00:46:03,270
It's funny, whenever I go to bed feeling
hungry, I don't wake up feeling hungry

672
00:46:03,720 --> 00:46:08,250
and it's, it, it, it's weird how that
works, but I could, like, let's say

673
00:46:08,250 --> 00:46:11,010
I'm out in the bush and I had very
little food and I've been pushing hard

674
00:46:11,010 --> 00:46:12,420
and I'm like, man, I'm sure hungry.

675
00:46:12,600 --> 00:46:14,520
I wake up the next day,
I'm like, I'm good.

676
00:46:14,520 --> 00:46:15,360
I can go again.

677
00:46:15,390 --> 00:46:17,610
So did I really need that extra food?

678
00:46:17,610 --> 00:46:20,550
Was it really something
my body wanted it Sure.

679
00:46:21,465 --> 00:46:24,855
The, the, uh, face mask is interesting.

680
00:46:24,855 --> 00:46:27,915
I use the earplugs, use 'em
every day, have for years.

681
00:46:27,915 --> 00:46:29,715
I could still hear
everything that's happening.

682
00:46:30,105 --> 00:46:33,135
Uh, when the kids are young, I
could hear them making noise.

683
00:46:33,165 --> 00:46:35,805
Even with the earplugs in,
it's, it's funny how your body

684
00:46:35,805 --> 00:46:37,155
just adapts to these things.

685
00:46:37,575 --> 00:46:39,795
Uh, face mask, I think
I'll give that a shot.

686
00:46:39,795 --> 00:46:41,955
I, I got blacko blinds in the room.

687
00:46:41,955 --> 00:46:46,215
But, um, uh, I think, I think
that makes a big difference.

688
00:46:46,245 --> 00:46:48,765
'cause I, I will notice that
the second that the light's out,

689
00:46:49,185 --> 00:46:50,505
I'm out in a tent, lights out.

690
00:46:50,505 --> 00:46:54,045
It's time to get up, light goes down,
time to go to a time for me to go down.

691
00:46:54,315 --> 00:46:57,705
So I, I gotta imagine that,
uh, it would play a big role.

692
00:46:58,575 --> 00:46:58,965
Um,

693
00:46:59,355 --> 00:47:00,345
it is interesting.

694
00:47:00,555 --> 00:47:06,585
Uh, so if you, what we're talking about
is removing your sensory receptors.

695
00:47:07,095 --> 00:47:10,605
So, you know, hearing's
gone, vision's gone.

696
00:47:11,295 --> 00:47:12,945
Now you're embedding still.

697
00:47:13,395 --> 00:47:16,905
So we're, we're removing our
sense senses, as it were.

698
00:47:17,265 --> 00:47:23,415
And ultimately, what, what we are as
human beings is we're sensory organisms.

699
00:47:23,955 --> 00:47:29,055
We understand the world around us through
our senses, and we, our consciousness, or

700
00:47:29,055 --> 00:47:33,765
our mind, or our spirit then, you know,
interprets that and does what it does.

701
00:47:34,005 --> 00:47:36,045
That's a whole different podcast.

702
00:47:36,645 --> 00:47:39,975
But in respect to the census,
once you strip out the hearing

703
00:47:39,975 --> 00:47:42,165
and the vision, what I've found.

704
00:47:43,140 --> 00:47:49,890
Is as I'm laying there in bed, uh, even
when I'm asleep, if, if someone gets

705
00:47:49,890 --> 00:47:54,689
up, like my son this morning had to
get up really early to go do, uh, work,

706
00:47:55,140 --> 00:47:57,870
um, and to catch a bus to go to work.

707
00:47:58,665 --> 00:48:02,220
I, I felt him moving in the house.

708
00:48:02,279 --> 00:48:03,089
I didn't hear him.

709
00:48:03,089 --> 00:48:05,700
I didn't see him, but I felt
him moving in the house.

710
00:48:05,910 --> 00:48:08,729
I felt the vibration of
him moving in the house.

711
00:48:08,729 --> 00:48:08,731
Mm-hmm.

712
00:48:08,785 --> 00:48:09,185
Mm-hmm.

713
00:48:09,265 --> 00:48:12,509
And so as he walked across the
floor, I could feel the almost

714
00:48:12,509 --> 00:48:15,299
imperceptible motion of him moving.

715
00:48:15,750 --> 00:48:22,439
And if not for that, stripping away of
the, I'll call them really loud sensory

716
00:48:22,439 --> 00:48:30,149
inputs of vision and hearing, then
my sense of vibrational feeling would

717
00:48:30,149 --> 00:48:33,839
be duller or wouldn't be as refined.

718
00:48:34,319 --> 00:48:38,370
And so, uh, as I said earlier,
and I didn't want to get too deep

719
00:48:38,370 --> 00:48:42,540
into it, um, because there's many
ways that you can be in a foreign

720
00:48:42,540 --> 00:48:45,839
country and still wear earplugs
and an eye mask and still be okay.

721
00:48:46,229 --> 00:48:46,379
Mm-hmm.

722
00:48:46,620 --> 00:48:49,649
Um, there's a bunch of physical
things that you can do to sort

723
00:48:49,649 --> 00:48:50,759
of control that environment.

724
00:48:50,759 --> 00:48:57,270
But one of the things that I have
and at my available, uh, as one of my

725
00:48:57,270 --> 00:49:03,359
tools that I've developed over years
is my sense of things when I'm asleep.

726
00:49:03,900 --> 00:49:06,060
Is quite refined.

727
00:49:06,360 --> 00:49:11,340
And so it's not that I can feel the
butterfly flapping through the air, you

728
00:49:11,340 --> 00:49:16,740
know, 12 blocks away, but what I can
do is I can feel when someone walks up

729
00:49:16,740 --> 00:49:23,400
to the door in a hotel and, and like
just pushes against the door handle.

730
00:49:23,700 --> 00:49:26,340
It's hard to describe and
I don't always feel it.

731
00:49:26,340 --> 00:49:31,830
It's not like it's magic, but it
is, it is a sensory tool that has

732
00:49:31,830 --> 00:49:37,530
developed over decades based on
stripping out all of the other, uh,

733
00:49:37,530 --> 00:49:40,110
extraneous, uh, stimulus as it were.

734
00:49:41,400 --> 00:49:43,050
I, I know what you're talking about.

735
00:49:43,140 --> 00:49:44,820
I, I feel it as well.

736
00:49:44,880 --> 00:49:49,590
It's, um, and I think it, a lot of
it comes down to trusting your gut

737
00:49:49,590 --> 00:49:54,090
feeling and then, and then checking
afterwards was my gut feeling correct?

738
00:49:54,090 --> 00:49:59,340
And then you build that baseline of,
okay, uh, what I felt actually was

739
00:49:59,340 --> 00:50:00,900
something and you, and you move forward.

740
00:50:01,260 --> 00:50:07,710
I, I use that as a technique to,
uh, be present and to calm down.

741
00:50:07,710 --> 00:50:07,860
Mm-hmm.

742
00:50:08,100 --> 00:50:10,050
And I've used it, I've
talked about it before.

743
00:50:10,050 --> 00:50:13,230
I use it with my kids, uh,
when they're growing up and

744
00:50:13,230 --> 00:50:15,030
they're, something's happening.

745
00:50:15,030 --> 00:50:18,060
They're completely overwhelmed and
they're feeling really activated.

746
00:50:18,779 --> 00:50:22,140
I'm like, okay, just take a deep breath.

747
00:50:22,140 --> 00:50:22,350
Right.

748
00:50:22,350 --> 00:50:23,460
Just sit here for a moment.

749
00:50:23,460 --> 00:50:24,480
Tell me what do you hear?

750
00:50:24,540 --> 00:50:26,100
Well, I don't, I don't hear anything.

751
00:50:26,129 --> 00:50:26,580
Okay.

752
00:50:26,819 --> 00:50:27,480
Keep listening.

753
00:50:27,480 --> 00:50:28,109
What do you hear?

754
00:50:28,589 --> 00:50:30,210
Oh, I heard, I heard a car outside.

755
00:50:30,210 --> 00:50:31,109
Okay, good.

756
00:50:31,169 --> 00:50:32,339
Now keep listening.

757
00:50:32,370 --> 00:50:33,299
Do you hear the fridge?

758
00:50:33,330 --> 00:50:33,750
No.

759
00:50:33,870 --> 00:50:34,770
Well listen until you do.

760
00:50:34,770 --> 00:50:35,399
Oh, there it is.

761
00:50:35,399 --> 00:50:36,149
I can hear the fridge.

762
00:50:36,149 --> 00:50:41,129
And as they start minutely looking at
these little things, it calms them down.

763
00:50:41,250 --> 00:50:43,649
And it's a trick that I use with myself.

764
00:50:43,770 --> 00:50:49,020
And when I'm, and I don't know, it's
probably as old as anything, uh, but it

765
00:50:49,020 --> 00:50:52,710
never sunk in to me to use it for sleep.

766
00:50:53,279 --> 00:50:58,770
People talk about counting sheep as a
means to be able to, uh, fall asleep,

767
00:50:58,770 --> 00:51:02,850
and that's an age old sort of thing
that they talk about in cartoons.

768
00:51:02,850 --> 00:51:04,500
And everyone's, everyone's seen that one.

769
00:51:05,685 --> 00:51:09,045
For me, I don't learn things normally.

770
00:51:09,045 --> 00:51:10,365
It's like trying to hit the baseball.

771
00:51:10,365 --> 00:51:11,685
I couldn't hit the damn baseball.

772
00:51:12,015 --> 00:51:13,845
Keep your eye on the ball
while I'm watching it.

773
00:51:13,845 --> 00:51:17,415
I'm keeping my, until somebody said,
watch that baseball until it impacts the

774
00:51:17,415 --> 00:51:19,605
bat and leaves, oh, now I can hit it.

775
00:51:19,964 --> 00:51:20,295
Right?

776
00:51:20,295 --> 00:51:25,935
I thought I was doing it, but
somehow somebody says, or I learned.

777
00:51:26,654 --> 00:51:29,685
Um, if you're having a hard
time falling asleep, uh,

778
00:51:29,745 --> 00:51:33,435
concentrate on very minute things.

779
00:51:33,435 --> 00:51:38,055
For example, if you're, uh, walking out
the front door, imagine yourself what

780
00:51:38,055 --> 00:51:42,285
it feels like when you grip the handle,
if you're barefoot, what uh, what the

781
00:51:42,285 --> 00:51:45,495
concrete feels like, what the stones
feel like, what the green of the wood

782
00:51:45,495 --> 00:51:49,605
looks like, and try and concentrate
on these tiny, tiny little things.

783
00:51:50,295 --> 00:51:52,995
And I found that to be a
useful tool for me anyways.

784
00:51:53,024 --> 00:51:56,565
If I'm in a state where I just
can't fall asleep, that's what I

785
00:51:56,565 --> 00:51:59,984
have to do to shut my brain down
and, and move into sleep state.

786
00:52:01,995 --> 00:52:08,984
So I'm gonna jump into that, but I, I
wanna make sure that before I jump into

787
00:52:08,984 --> 00:52:15,524
that, that proceeding it, the things
that will cause these kind of issues in

788
00:52:15,524 --> 00:52:19,605
bed where someone is just laying there
and can't go to sleep or is just laying

789
00:52:19,605 --> 00:52:24,075
there ruminating or is just laying
there and, you know, just fidgeting.

790
00:52:25,560 --> 00:52:31,169
Before that happens, make sure that any
stimulants that you've got in your life.

791
00:52:31,169 --> 00:52:36,330
As an example, if, if you drink coffee,
like I'm drinking world class coffee

792
00:52:36,330 --> 00:52:43,950
right now, um, the half-life of caffeine
is five to six-ish hours, depending

793
00:52:43,979 --> 00:52:49,680
on your own unique physiology, uh, how
you process caffeine as a molecule.

794
00:52:50,009 --> 00:52:55,229
So if you're having caffeine later into
the day, well congratulations, you're

795
00:52:55,229 --> 00:52:57,479
gonna have a disturbed sleep cycle.

796
00:52:57,930 --> 00:53:01,560
Uh, for myself as an example,
my rule of thumb is I cut

797
00:53:02,220 --> 00:53:04,589
coffee off from noon onwards.

798
00:53:04,589 --> 00:53:08,490
I try not to drink coffee after
12 o'clock in the afternoon.

799
00:53:09,060 --> 00:53:14,404
And my coffee consumption, which
I have limitless ability to, I,

800
00:53:14,410 --> 00:53:17,430
I, if I need coffee, I'll just
go and roast some more coffee.

801
00:53:17,435 --> 00:53:17,645
Mm-hmm.

802
00:53:17,729 --> 00:53:19,770
And it's not for lack of coffee.

803
00:53:19,859 --> 00:53:22,049
My issue is I love coffee.

804
00:53:22,049 --> 00:53:23,520
I love the taste of coffee.

805
00:53:23,910 --> 00:53:27,810
I'm less focused on the stimulant
aspect, the stimulant properties.

806
00:53:27,810 --> 00:53:31,890
I'm more interested in the
beautiful notes of coffee.

807
00:53:31,890 --> 00:53:33,810
And so I still.

808
00:53:34,154 --> 00:53:37,274
Limit myself to just two
cups of coffee every day.

809
00:53:37,424 --> 00:53:43,125
And by two cups, I mean two small
cups or one large, the collective mug.

810
00:53:43,214 --> 00:53:46,274
So that's all I have for coffee in my day.

811
00:53:46,544 --> 00:53:51,044
And if I was to drink coffee in the
afternoon, again, that half life of

812
00:53:51,044 --> 00:53:58,634
caffeine molecule is problematic Also
from a stimulant basis, um, I'd like

813
00:53:58,634 --> 00:54:03,615
to shift into, you know, it's not a
stimulant, but it is sometimes used to

814
00:54:03,915 --> 00:54:05,865
help with sleep, and that is alcohol.

815
00:54:06,314 --> 00:54:11,024
And alcohol is problematic, uh,
when it comes to sleep quality.

816
00:54:11,384 --> 00:54:16,904
Um, as an example, uh, early on,
uh, when I was first got my earing,

817
00:54:16,904 --> 00:54:21,825
I started analyzing all of the
aspects in my life as to the upside

818
00:54:21,825 --> 00:54:24,794
downside in respect to the data.

819
00:54:25,095 --> 00:54:30,524
And over a very short period of time,
it was easy to see that alcohol had an

820
00:54:30,524 --> 00:54:33,585
extremely negative impact on sleep cycle.

821
00:54:33,975 --> 00:54:36,555
And so bam, there goes alcohol.

822
00:54:36,915 --> 00:54:40,995
And I don't touch alcohol at all
hardly ever anymore since then.

823
00:54:41,444 --> 00:54:43,424
And so, uh, same for my wife.

824
00:54:43,484 --> 00:54:45,435
Uh, she wasn't much of a drinker either.

825
00:54:45,435 --> 00:54:49,154
Maybe a glass of wine from time
to time, but she was tracking her

826
00:54:49,154 --> 00:54:51,134
sleep with the neural ring and bam.

827
00:54:51,435 --> 00:54:57,495
Cut out alcohol completely because of the
downside or the negative impact on sleep.

828
00:54:57,495 --> 00:55:00,765
Just sleep alone, nevermind
all the other factors.

829
00:55:01,215 --> 00:55:03,945
That was enough to cut alcohol out of.

830
00:55:03,945 --> 00:55:04,455
Uh.

831
00:55:05,295 --> 00:55:06,015
Our lives.

832
00:55:06,015 --> 00:55:13,965
And so stimulants or, or these substances
that we put into our bodies all have

833
00:55:14,025 --> 00:55:17,385
impact and not all of them are upside.

834
00:55:17,385 --> 00:55:20,985
So you have to consider these
kind of things, uh, for sure.

835
00:55:21,405 --> 00:55:25,155
Further to that, since I'm talking about
stimulants, as it were, I'd mentioned

836
00:55:25,485 --> 00:55:31,005
magnesium, we talked about melatonin, but
there's many other, uh, things that people

837
00:55:31,005 --> 00:55:33,645
will use to help support their sleep.

838
00:55:33,645 --> 00:55:41,115
And that may be altheine or, or sour
cherry juice or, um, there's a variety

839
00:55:41,115 --> 00:55:45,885
of different things that I mentioned in
the book, but, um, certainly one of the

840
00:55:45,885 --> 00:55:53,865
things that gets tossed around is, um,
herbal, uh, ergogenic such as ashwagandha.

841
00:55:54,285 --> 00:55:57,975
And so, um, you know,
or, or reishi mushroom.

842
00:55:58,245 --> 00:56:03,255
Now reishi as a whole, I'm, I'm kind
of positive on, but ashwagandha as

843
00:56:03,255 --> 00:56:05,175
a whole, I'm not that positive on.

844
00:56:05,625 --> 00:56:12,105
And the reason for that is because
ashwagandha is quite a unique, um, uh,

845
00:56:12,135 --> 00:56:18,015
compound or is, is quite a unique impactor
because not everyone responds the same.

846
00:56:18,345 --> 00:56:22,695
And so again, if, if you hear
me mention ashwagandha and you

847
00:56:22,695 --> 00:56:27,585
think, oh, that, that might help
with my sleep, be cautious because

848
00:56:27,675 --> 00:56:30,765
ashwagandha as the example can have.

849
00:56:31,830 --> 00:56:39,540
Problematic, um, outcomes for individuals
who are on other medications or who

850
00:56:39,689 --> 00:56:45,509
are, uh, have some sort of mental,
um, not instabilities, but have some

851
00:56:45,509 --> 00:56:49,740
sort of mental struggles that, uh,
negatively interact with ashwagandha.

852
00:56:51,180 --> 00:56:55,830
There's a whole list of things that
I mentioned just using ashwagandha as

853
00:56:55,830 --> 00:57:01,649
the only example of how you've gotta be
careful with these kind of, almost, um,

854
00:57:02,250 --> 00:57:08,100
almost safe feeling herbs that aren't
that safe depending on who you are.

855
00:57:08,100 --> 00:57:14,069
So, as an n equals one experiment,
you have to pay attention to

856
00:57:14,069 --> 00:57:17,250
how these things may impact you.

857
00:57:17,640 --> 00:57:20,100
So if someone's casually
throwing out advice, like, yeah,

858
00:57:20,100 --> 00:57:21,750
just take ashwagandha, bro.

859
00:57:22,319 --> 00:57:27,390
That's the moment that you pause and
go and do some research or talk to a

860
00:57:27,390 --> 00:57:33,810
naturopath or to a doctor, or to friends
who have experience in that area and, and,

861
00:57:33,810 --> 00:57:39,750
and value those other opinions before you
start pounding ashwagandha carelessly.

862
00:57:40,980 --> 00:57:44,700
I think what you're touching on here
will naturally segue into the next

863
00:57:44,700 --> 00:57:49,020
one, which is stress management, the
invisible weight, because alcohol

864
00:57:49,049 --> 00:57:52,560
like you, I, it doesn't have much.

865
00:57:52,920 --> 00:57:53,850
Place in my life.

866
00:57:53,880 --> 00:57:58,620
And I found that the day after drinking
alcohol two days after, three days

867
00:57:58,620 --> 00:58:03,600
after, it was still affecting me as it
affected my outlook, my mood, my stress.

868
00:58:03,600 --> 00:58:08,339
Like I'd find I'd be more irritable
than I would if I hadn't had any.

869
00:58:08,430 --> 00:58:11,009
And that's even just a couple of drinks.

870
00:58:11,040 --> 00:58:14,819
And I'm not gonna say no one
should ever have alcohol.

871
00:58:14,819 --> 00:58:15,540
It's terrible.

872
00:58:15,540 --> 00:58:19,830
I've, I've heard people say that I
do think there is something to be

873
00:58:19,830 --> 00:58:25,080
said for a social aspect of going out
and, uh, perhaps letting loose with

874
00:58:25,290 --> 00:58:29,910
friends that it, at certain times
that they might not otherwise be able

875
00:58:29,910 --> 00:58:31,740
to experience that social aspect.

876
00:58:32,100 --> 00:58:37,080
But by and large, I really don't
see positives to drinking alcohol.

877
00:58:37,109 --> 00:58:39,900
And if you could find that
same social, uh, aspect without

878
00:58:39,900 --> 00:58:41,580
the alcohol even better.

879
00:58:42,089 --> 00:58:48,720
Um, but the idea that, um,
these different supplements like

880
00:58:48,720 --> 00:58:52,200
ashwagandha, like you say, well,
it's is some natural occurring thing.

881
00:58:52,200 --> 00:58:54,480
Well, so's so's hemlock.

882
00:58:54,630 --> 00:58:55,950
So's nightshade, right?

883
00:58:55,950 --> 00:58:58,740
There's a lot of things out there
that are naturally occurring that

884
00:58:58,740 --> 00:59:00,720
really, really are bad for you.

885
00:59:01,319 --> 00:59:02,609
But they're marketed.

886
00:59:02,609 --> 00:59:06,900
I think ashwagandha is marketed as a, uh,
a stress management thing too, as well.

887
00:59:06,930 --> 00:59:07,380
That's right.

888
00:59:08,400 --> 00:59:08,880
Yeah.

889
00:59:08,910 --> 00:59:14,160
What do you, what do you do to, uh,
anti, anti-anxiety to some degree, that's

890
00:59:14,160 --> 00:59:19,140
a, it's a, it's a stress management,
uh, herb, or that's how it's marketed.

891
00:59:19,755 --> 00:59:20,055
Right.

892
00:59:20,060 --> 00:59:23,775
As, as all things are marketed,
all things are labeled.

893
00:59:23,775 --> 00:59:23,865
Mm-hmm.

894
00:59:24,135 --> 00:59:30,615
Alcohol is labeled, and so, you know,
I, I believe this to be true, that no

895
00:59:30,615 --> 00:59:35,955
matter what's standing in front of you,
even you as an example, Trav, when,

896
00:59:36,345 --> 00:59:40,695
and, and we've had lots of conversations
in the past on podcast, the moment

897
00:59:40,695 --> 00:59:45,405
that I'm in this podcast today, I
kind of tear the label off of Travis.

898
00:59:45,885 --> 00:59:46,035
Hmm.

899
00:59:46,065 --> 00:59:50,925
Like, I don't, I don't care for
labels like this, so I'm, I'm not

900
00:59:50,925 --> 00:59:56,415
reevaluating you as a person, I'm simply
observing you as the new person today

901
00:59:56,415 --> 00:59:58,365
in front of me that is called Travis.

902
00:59:58,725 --> 01:00:04,455
That is quite, probably not much
different than the last Travis I talked

903
01:00:04,455 --> 01:00:09,615
to, but it's still a new Travis because
you've learned things since then.

904
01:00:09,945 --> 01:00:12,735
You, you probably haven't
gotten any, any taller, because

905
01:00:12,735 --> 01:00:14,115
that's probably not possible.

906
01:00:14,115 --> 01:00:20,865
But the, the, the idea being
that when it comes to herbs like

907
01:00:20,865 --> 01:00:24,285
ashwagandha, the moment that someone
raises that up in a conversation,

908
01:00:24,765 --> 01:00:26,565
I'll look at the person differently.

909
01:00:26,565 --> 01:00:31,935
I'll tear the label right off them
and think, Hmm, uh, what I thought

910
01:00:31,935 --> 01:00:35,895
this person knew before they said
Ashwagandha is now different.

911
01:00:36,435 --> 01:00:40,904
I'm viewing the person differently in
this moment because if they come across

912
01:00:40,904 --> 01:00:46,845
as a, basically an ill educated layman
who's throwing out advice as if they're

913
01:00:46,845 --> 01:00:49,125
a medical doctor, well, guess what?

914
01:00:49,634 --> 01:00:54,134
I, I, I will categorize you in a
different way in that moment then

915
01:00:54,134 --> 01:00:56,235
perhaps last time we talked, so.

916
01:00:56,240 --> 01:00:56,529
Mm-hmm.

917
01:00:57,509 --> 01:01:02,955
Uh, knowledge is power, as they
say, but knowledge is, is, um, also

918
01:01:02,955 --> 01:01:05,565
a potent disruptor to some degree.

919
01:01:06,015 --> 01:01:11,235
Um, if, if someone gets super excited
about their health journey, they're now

920
01:01:11,295 --> 01:01:17,085
on their own personal crusade to become
the best version of themself, but this

921
01:01:17,085 --> 01:01:22,485
is day two of that journey, and they
just walked into a naturopathic store and

922
01:01:22,485 --> 01:01:27,105
picked up a bottle of ashwagandha and,
and the clerk says, Hey, good choice.

923
01:01:27,134 --> 01:01:30,495
That's gonna solve your life's
problems when you walk out

924
01:01:30,495 --> 01:01:31,665
the door with that bottle.

925
01:01:32,160 --> 01:01:37,109
If you start regurgitating in your,
in your honeymoon phase of excitement

926
01:01:37,109 --> 01:01:39,750
of now you're on your path to glory.

927
01:01:39,960 --> 01:01:44,430
If you start talking about ashwagandha
as the holy grail of supplements to

928
01:01:44,430 --> 01:01:50,490
anyone who will listen, you effectively
almost become like an ambassador for

929
01:01:50,490 --> 01:01:52,350
the thing that you don't understand.

930
01:01:52,950 --> 01:01:56,669
It's pretty typical for,
it happens in everything.

931
01:01:57,419 --> 01:02:01,259
Uh, Brazilian jujitsu as an
example, as a new white belt.

932
01:02:01,705 --> 01:02:05,850
If, if someone's been on the mats
for like a week or two weeks and

933
01:02:05,850 --> 01:02:11,669
they, like BJJ, all of a sudden they
are the biggest proponent of BJJ.

934
01:02:12,060 --> 01:02:18,149
They will tell anyone about the,
the upside of BJJ, but they don't

935
01:02:18,149 --> 01:02:19,680
understand the downside yet.

936
01:02:19,825 --> 01:02:20,245
Mm-hmm.

937
01:02:20,370 --> 01:02:22,890
They don't understand
anything yet, really.

938
01:02:22,890 --> 01:02:28,919
And so these, these labels that get put
in front of us that try to tear them off

939
01:02:28,919 --> 01:02:33,720
and re-understand them for myself with
an n equals one sort of perspective.

940
01:02:35,790 --> 01:02:36,359
I like that.

941
01:02:36,509 --> 01:02:40,440
You know the saying, no man
enters the same river twice

942
01:02:40,799 --> 01:02:42,060
because he is not the same net.

943
01:02:42,180 --> 01:02:44,460
He's not the same man and
it's not the same river.

944
01:02:45,089 --> 01:02:49,680
And I'm also reminded of, uh, do you
remember that old show with Patrick

945
01:02:49,710 --> 01:02:51,964
McGuin called The Prisoner Magan?

946
01:02:51,984 --> 01:02:52,404
McGuin

947
01:02:53,214 --> 01:02:53,565
Mcgon?

948
01:02:53,669 --> 01:02:56,009
Didn't he do, uh, what
other movie did he do?

949
01:02:56,069 --> 01:02:59,069
Um, art movie, uh, series.

950
01:02:59,984 --> 01:03:00,884
Back in the day.

951
01:03:00,915 --> 01:03:01,605
That's right.

952
01:03:01,964 --> 01:03:09,165
Um, the, oh my goodness,
it'll come to me anyway.

953
01:03:09,255 --> 01:03:09,855
I know him from,

954
01:03:10,580 --> 01:03:14,654
from, and I always remember as he's
driving in at the very beginning,

955
01:03:14,654 --> 01:03:19,275
there's this sign, or as they go
into, um, wherever the colony is, I

956
01:03:19,275 --> 01:03:22,365
think it's supposed to be Australia,
but wherever that colony is, that

957
01:03:22,365 --> 01:03:25,125
they're all held prisoner on, they
have this sign there that says, uh,

958
01:03:26,115 --> 01:03:27,674
questions are a burden unto others.

959
01:03:27,674 --> 01:03:29,775
Answers are Aris under oneself.

960
01:03:30,225 --> 01:03:33,915
And, uh, when you, when you
start looking at removing labels,

961
01:03:34,515 --> 01:03:36,915
yeah, the more questions we ask,
we're burdening somebody else.

962
01:03:36,915 --> 01:03:41,055
But the more, the more we accept
the answer is true, the less that

963
01:03:41,055 --> 01:03:44,174
it opens our mind up to what other
possibilities there might be.

964
01:03:44,174 --> 01:03:47,595
So I, I like that idea of
removing that label each time.

965
01:03:47,984 --> 01:03:51,134
And I think that's really strong
advice for anyone looking at any

966
01:03:51,134 --> 01:03:55,365
of these supplements to dig deep,
remove that label and say, why,

967
01:03:55,365 --> 01:03:56,595
where, where's it coming from?

968
01:03:56,595 --> 01:03:59,115
And is this gonna work
for me in my situation?

969
01:04:00,015 --> 01:04:01,245
But I continue.

970
01:04:01,245 --> 01:04:04,125
Wasn't he also in the
Saint way back in the day?

971
01:04:04,875 --> 01:04:06,194
Wasn't he in that series as well?

972
01:04:06,194 --> 01:04:08,924
The Saint, anyway, that's, he
may, I'll figure that out later.

973
01:04:09,734 --> 01:04:10,035
Yeah.

974
01:04:10,275 --> 01:04:11,085
The good old saint.

975
01:04:12,089 --> 01:04:17,549
So the, uh, when it comes to stress
as an example, yes, of course there,

976
01:04:17,580 --> 01:04:19,650
there's many biological processes.

977
01:04:19,650 --> 01:04:27,390
There's the HPA axis, uh, the, the
hormonal interaction, uh, throughout our

978
01:04:27,390 --> 01:04:31,740
day, throughout our sleep, throughout our
lives, uh, all of these things are well

979
01:04:31,740 --> 01:04:34,140
understood from a science perspective.

980
01:04:34,140 --> 01:04:39,270
But what they aren't well understood is
through the n equals one perspective.

981
01:04:39,750 --> 01:04:45,240
And so you can, you can spend the rest
of today picking up a, um, a, a, a

982
01:04:45,240 --> 01:04:49,770
biology book and better understanding
how humans work at a biological level.

983
01:04:50,129 --> 01:04:54,299
But that doesn't mean that it directly
applies to you what it does mean.

984
01:04:54,299 --> 01:04:57,330
It's, it's a loose
framework of how you work.

985
01:04:57,359 --> 01:05:01,890
But now it's for you to understand
the details of the n equals

986
01:05:01,890 --> 01:05:04,170
one experiment called you.

987
01:05:04,500 --> 01:05:10,230
And so these general rules of thumb,
I'll call them these s science-based

988
01:05:10,230 --> 01:05:12,509
rules of thumb of how the body works.

989
01:05:13,080 --> 01:05:17,940
They've been established a long
time, but you have to understand

990
01:05:17,940 --> 01:05:20,069
how you work with the science.

991
01:05:20,069 --> 01:05:22,680
And so there's no escaping.

992
01:05:23,055 --> 01:05:29,505
There's no ignoring, there's no
pretending that the HPA axis, uh,

993
01:05:29,505 --> 01:05:34,245
won't have a downside if you don't
understand it and don't control for it.

994
01:05:34,545 --> 01:05:38,835
And so, as an example, if you want
to, if you wanna leave your house

995
01:05:38,835 --> 01:05:43,065
right now and start running and, and
not stop running for another four

996
01:05:43,065 --> 01:05:47,625
and a half weeks, not eat, not sleep,
not drink, there's downside to that.

997
01:05:47,865 --> 01:05:51,555
The HPA axis will get involved, your
hormonal panel will get involved.

998
01:05:51,735 --> 01:05:55,065
Lots of things will get
involved at a biological level.

999
01:05:55,875 --> 01:05:59,085
But how it impacts you Trav and
how it impacts me and how it

1000
01:05:59,085 --> 01:06:04,275
impacts any of the listeners is
unique to them, to us to, to me.

1001
01:06:04,665 --> 01:06:10,335
And so I understand how I work at
these biological levels because I

1002
01:06:10,335 --> 01:06:15,465
understand the broad science, but I also
understand the experimenting with Sean

1003
01:06:16,425 --> 01:06:19,485
aspect, the n equals one experiences.

1004
01:06:19,815 --> 01:06:25,995
And so, uh, I'm just gonna throw out
some terms right now that will help

1005
01:06:25,995 --> 01:06:28,185
with this subject of stress resilience.

1006
01:06:28,185 --> 01:06:31,275
So stress resilience is an example.

1007
01:06:31,425 --> 01:06:35,655
How you become resilient to
stress is you face stress and then

1008
01:06:35,655 --> 01:06:37,185
you learn how to manage stress.

1009
01:06:37,275 --> 01:06:40,965
Your body learns how to manage the
stress, your mind, your emotions.

1010
01:06:41,295 --> 01:06:47,189
You learn to deal with stress,
but it is not a. Free ride.

1011
01:06:47,279 --> 01:06:49,830
It is not a no cost aspect.

1012
01:06:50,310 --> 01:06:56,580
As you're learning to build your stress
resilience, there is cost to that.

1013
01:06:56,759 --> 01:07:01,169
And unless you're managing the
cost by applying some recovery

1014
01:07:01,169 --> 01:07:05,910
protocols and other things that will
get into the, you're, you're now

1015
01:07:05,910 --> 01:07:08,040
backsliding rather than growing.

1016
01:07:08,100 --> 01:07:17,220
And so, as an example, cortisol is a
problem for anyone who is deeply engaged

1017
01:07:17,220 --> 01:07:23,189
in stress, uh, resilience building or
is facing a lot of adversity on their

1018
01:07:23,189 --> 01:07:29,069
regular, in order to improve their
stress resilience, cortisol will start

1019
01:07:29,069 --> 01:07:36,540
slowly impacting your physiological
optimization to a degree where you may

1020
01:07:36,540 --> 01:07:39,029
not understand while you feel so bad.

1021
01:07:39,660 --> 01:07:45,810
But it is the hormones that your hormonal
panel, this hormonal soup within you that

1022
01:07:45,810 --> 01:07:52,109
is constantly running every millisecond of
your life to try to create homeostasis or

1023
01:07:52,109 --> 01:07:54,209
try to create a balance within your life.

1024
01:07:54,660 --> 01:07:59,430
Every, every aspect, every little
variable, every little impactor

1025
01:07:59,730 --> 01:08:05,700
that that hits you from all the 360
degree angles, they all have cost.

1026
01:08:06,600 --> 01:08:11,160
If you are out there driving hard
in whatever you're doing, whether

1027
01:08:11,160 --> 01:08:15,600
it's your work life or your personal
life or your hobby life, if you're

1028
01:08:15,600 --> 01:08:19,649
working really, really hard, pushing
the pace, there's a cost to that.

1029
01:08:20,010 --> 01:08:28,590
And so that cost will come in the sense
of your HPA axis, or to offset that

1030
01:08:28,590 --> 01:08:31,770
cost, you could improve your sleep.

1031
01:08:31,830 --> 01:08:34,890
So now here's the, here, here's
where we put things together.

1032
01:08:35,310 --> 01:08:41,040
So if your stressors in life are not
well managed or you can't manage them

1033
01:08:41,880 --> 01:08:48,479
and your sleep is terrible, now just
those two things alone have almost a

1034
01:08:48,750 --> 01:08:55,470
inflationary or have a double dip bad
sort of impact that both though both

1035
01:08:55,470 --> 01:09:00,029
things are were controllable by you,
you haven't controlled for them, and

1036
01:09:00,060 --> 01:09:02,760
now it's not just like twice as bad.

1037
01:09:03,060 --> 01:09:08,160
What it is is a bunch of things bad
because those two, stress and poor

1038
01:09:08,160 --> 01:09:13,920
sleep exacerbate themselves to a
degree where it should start to be

1039
01:09:13,920 --> 01:09:17,069
notable, but it doesn't become notable.

1040
01:09:17,069 --> 01:09:20,160
If you're not forming a
pattern, you just act.

1041
01:09:20,160 --> 01:09:24,149
Simply accept that every day
you wake up feeling worn out.

1042
01:09:24,674 --> 01:09:27,554
No energy, no spark in life.

1043
01:09:27,944 --> 01:09:33,764
You feel like drudgery day after
day life shouldn't feel that way.

1044
01:09:34,005 --> 01:09:38,924
And there's reasons why it shouldn't feel
that way, and they are all controllable.

1045
01:09:41,295 --> 01:09:43,934
Do you, do you meditate?

1046
01:09:44,115 --> 01:09:50,745
Do you have a process for, um, sort
of emotional, mental regulation

1047
01:09:50,745 --> 01:09:52,304
for, for stress management?

1048
01:09:53,594 --> 01:09:54,255
For sure.

1049
01:09:54,315 --> 01:09:59,684
Uh, so I maybe now's a good time to
separate the two worlds that I, uh,

1050
01:09:59,684 --> 01:10:01,875
I like to think of that I operate in.

1051
01:10:02,264 --> 01:10:04,965
There's the external world and
there's the internal world.

1052
01:10:05,415 --> 01:10:10,545
And I truly believe that our internal
worlds, my internal world that I

1053
01:10:10,545 --> 01:10:16,905
have is not just the foundation of
how to live a good life, but it is

1054
01:10:16,905 --> 01:10:19,575
literally my life, the internal world.

1055
01:10:19,575 --> 01:10:25,335
If I am a peace, if I'm stable, if
I'm functioning well internally, then

1056
01:10:25,335 --> 01:10:27,315
the external world is quite easy.

1057
01:10:28,215 --> 01:10:33,974
But if my internal world is not settled,
if I am not applying all of my inner work,

1058
01:10:34,605 --> 01:10:38,025
then my external world doesn't fall apart.

1059
01:10:38,445 --> 01:10:42,255
But it shows signs of
cracks, of fractures, of not

1060
01:10:42,255 --> 01:10:43,755
going as well as it should.

1061
01:10:44,115 --> 01:10:47,219
And so my inner world,
when it's good to go.

1062
01:10:48,270 --> 01:10:51,690
Assures me that the external
world is gonna be good to go.

1063
01:10:52,110 --> 01:10:56,910
And so how do I maintain a,
a, a, a good inner world?

1064
01:10:56,915 --> 01:10:57,245
Mm-hmm.

1065
01:10:57,325 --> 01:11:00,000
Well, first of all, I'm, I'm
literally doing it right now.

1066
01:11:00,720 --> 01:11:02,850
I am very present in this moment.

1067
01:11:03,150 --> 01:11:06,090
I, I don't know what I said a
second ago, and I don't know what,

1068
01:11:06,090 --> 01:11:08,850
I'll say a second from now because
I'm not concerned about that.

1069
01:11:09,600 --> 01:11:15,060
I am comfortable with podcasting enough
now after hundreds of them, that I just

1070
01:11:15,060 --> 01:11:20,220
simply slip into this moment that we're
sharing together, this conscious sharing

1071
01:11:20,220 --> 01:11:25,440
moment that I don't have to sweat the
details of what's gonna happen next.

1072
01:11:25,920 --> 01:11:30,480
'cause I'm so centered and grounded
right now, and I know that sounds like

1073
01:11:30,510 --> 01:11:36,000
maybe boastful or whatever, but I'm so
centered and grounded right now that I

1074
01:11:36,000 --> 01:11:45,570
feel very at peace inside, which reflects
externally to the world as I'm doing okay.

1075
01:11:45,780 --> 01:11:47,310
And it's all very manageable.

1076
01:11:47,400 --> 01:11:49,380
And I quite like my external world.

1077
01:11:49,620 --> 01:11:53,880
That's how I feel about things
when my inner world is good.

1078
01:11:54,330 --> 01:11:56,400
And so how do I get my inner world?

1079
01:11:56,835 --> 01:11:57,525
That good?

1080
01:11:57,945 --> 01:12:02,894
Well, I couldn't, when I first started
podcasting, and as you know, you,

1081
01:12:02,894 --> 01:12:07,785
you saw it yourself when, when people
started asking me to begin podcasting.

1082
01:12:07,995 --> 01:12:09,015
Oh my goodness.

1083
01:12:09,015 --> 01:12:10,065
I was so reluctant.

1084
01:12:10,725 --> 01:12:11,115
Mm-hmm.

1085
01:12:11,121 --> 01:12:16,305
And of course you were in my kitchen when,
uh, when you came out to Roslyn, and that

1086
01:12:16,305 --> 01:12:20,655
was one of the first sort of, I would
say, big podcasting moments that I had.

1087
01:12:21,195 --> 01:12:22,815
And I was sweating bullets.

1088
01:12:23,295 --> 01:12:25,635
I had no idea what I
was getting myself into.

1089
01:12:26,475 --> 01:12:32,445
And maybe, maybe externally it looked
okay, but internally I was in turmoil.

1090
01:12:32,805 --> 01:12:35,505
And, uh, I, I didn't know
how podcasting worked.

1091
01:12:35,505 --> 01:12:38,865
I didn't know what I was supposed
to even be doing in the moment.

1092
01:12:38,865 --> 01:12:40,815
I didn't know what I
was supposed to deliver.

1093
01:12:41,355 --> 01:12:45,885
There was a lot of, not just unknowns,
but there was a lot of personal doubts.

1094
01:12:46,394 --> 01:12:50,925
Like I, I, you know, how bad my
imposter syndrome is, but like, it was

1095
01:12:51,525 --> 01:12:54,135
warp factor three bad in that moment.

1096
01:12:54,135 --> 01:12:56,205
And so I just wasn't settled.

1097
01:12:56,385 --> 01:12:58,545
I wasn't grounded, I wasn't centered.

1098
01:12:58,545 --> 01:12:58,605
Hmm.

1099
01:12:59,055 --> 01:13:04,725
And so, though, I though, before
podcasting, I understood mindfulness.

1100
01:13:04,725 --> 01:13:07,515
And before podcasting,
I understood meditation.

1101
01:13:07,515 --> 01:13:11,715
And before podcasting, I understood
a lot of things academically, and I

1102
01:13:11,715 --> 01:13:13,485
was applying a lot of them in my life.

1103
01:13:14,025 --> 01:13:19,425
But podcasting as a. Um, we'll call
it a crucible, for lack of a better

1104
01:13:19,425 --> 01:13:26,684
term, has obligated me to refine
things several hundred podcasts later,

1105
01:13:26,805 --> 01:13:31,755
so that this, this moment that we're
in together right now just feels

1106
01:13:31,785 --> 01:13:33,705
like a normal extension of my life.

1107
01:13:34,335 --> 01:13:41,295
That is a normalization or a pattern
structure that I've created for me

1108
01:13:41,295 --> 01:13:48,285
to be able to offload all of the,
um, mechanics of things, offload all

1109
01:13:48,285 --> 01:13:55,125
of the details of things, and simply
trust myself to exist in this moment

1110
01:13:55,215 --> 01:13:57,825
peacefully and calmly, and let it unfold.

1111
01:13:58,305 --> 01:14:04,785
That's mindfulness to me now, and the
mindfulness that I understand today

1112
01:14:04,905 --> 01:14:09,795
is different than the mindfulness I
understood two years ago, as an example.

1113
01:14:09,795 --> 01:14:14,715
So yes, mindfulness is a huge
part of my life right now.

1114
01:14:15,135 --> 01:14:22,995
I said this to someone just the other
day, the I, I'm seeking a existence in

1115
01:14:22,995 --> 01:14:30,135
life where I only exist now, not, not
10 minutes ago, not 10 minutes from now.

1116
01:14:30,840 --> 01:14:32,490
Those things are inconsequential to me.

1117
01:14:32,490 --> 01:14:38,550
That's what I'm trying to seek is way
less about if this than that, and more

1118
01:14:38,550 --> 01:14:44,640
about the right now, of the moment,
man, it makes things way easier for me.

1119
01:14:45,030 --> 01:14:48,150
But that took a long, long,
long, long time, and I had

1120
01:14:48,150 --> 01:14:49,530
to baby step my way into it.

1121
01:14:49,530 --> 01:14:54,600
Like grabbing 10 seconds of mindfulness
here and 15 seconds of mindfulness

1122
01:14:54,600 --> 01:14:57,450
there over a period of years until now.

1123
01:14:57,720 --> 01:15:02,340
Uh, I don't always manage to do it,
be present all the time, but when

1124
01:15:02,340 --> 01:15:09,090
I'm in my flow state, like now,
this flow state is not only good for

1125
01:15:09,090 --> 01:15:11,880
me, but it is actually appealing.

1126
01:15:12,330 --> 01:15:15,690
Like it's, it's, it's
something that I really love.

1127
01:15:16,140 --> 01:15:17,400
I love the flow state.

1128
01:15:17,670 --> 01:15:17,970
Mm-hmm.

1129
01:15:18,210 --> 01:15:19,440
I, I love it on my mountain bike.

1130
01:15:19,440 --> 01:15:24,780
I love it on the bj j mats, but I love
it in these moments where I can simply

1131
01:15:24,810 --> 01:15:30,900
almost drop out of my ego existence
as, as weird as that may sound to some

1132
01:15:30,900 --> 01:15:36,930
listeners, and simply be with you in
this moment without sweating the details.

1133
01:15:36,930 --> 01:15:39,480
So mindfulness is very important to me.

1134
01:15:39,750 --> 01:15:42,270
Meditation is also important.

1135
01:15:42,270 --> 01:15:43,290
I do it every day.

1136
01:15:43,980 --> 01:15:47,519
Typically first thing in the morning,
uh, I'll get out of bed, drink my

1137
01:15:47,519 --> 01:15:53,040
water, stare at the sun, sit down in
my chair, take a moment and drop into

1138
01:15:53,040 --> 01:15:57,630
some meditation from, from an external
perspective, from the outside world.

1139
01:15:57,660 --> 01:16:00,300
Uh, an outside observer looking at me.

1140
01:16:00,870 --> 01:16:04,860
They might just see me chillaxing
in a chair and maybe doing whatever.

1141
01:16:05,370 --> 01:16:10,530
But what I am engaged in in that moment
is a deep practice called meditation.

1142
01:16:10,980 --> 01:16:18,690
Meditation is what I would define as the
functional structure or the discipline

1143
01:16:18,750 --> 01:16:27,420
of a framework, discipline of applying a
process to get closer to being mindful or

1144
01:16:27,420 --> 01:16:29,610
being present and grounded in the moment.

1145
01:16:30,030 --> 01:16:34,560
So again, meditation is not
necessarily mindfulness.

1146
01:16:34,800 --> 01:16:38,580
Meditation is the practice to
move you more towards mindfulness.

1147
01:16:38,585 --> 01:16:41,370
That's a loose framing of the subject.

1148
01:16:41,370 --> 01:16:45,930
So, to your point or your question,
a hundred percent meditation is

1149
01:16:45,930 --> 01:16:51,660
a part of my life, and it doesn't
require like statues and candles

1150
01:16:51,660 --> 01:16:53,880
and, and someone dinging bells.

1151
01:16:53,880 --> 01:16:55,170
It doesn't require any of that.

1152
01:16:55,740 --> 01:16:56,610
I can meditate.

1153
01:16:57,300 --> 01:17:02,760
I can go for a ride, uh, later today,
flow across the planet in a mindful

1154
01:17:02,760 --> 01:17:09,210
state, get off my bike, sit on a tree,
log and drop into some meditation out in

1155
01:17:09,210 --> 01:17:11,880
nature, or standing on a log on one leg.

1156
01:17:11,880 --> 01:17:13,275
I. Meditate.

1157
01:17:13,724 --> 01:17:18,045
The meditation is the formal structure
to get me back into the moment of being

1158
01:17:18,345 --> 01:17:21,014
mindfully present as I stand on the log.

1159
01:17:21,525 --> 01:17:24,585
And so those two things
play together well.

1160
01:17:24,885 --> 01:17:30,885
But ultimately I believe that
the, the overarching theme should

1161
01:17:30,885 --> 01:17:33,135
be seeking to be more mindful.

1162
01:17:33,375 --> 01:17:34,665
I hope that answers your question.

1163
01:17:35,175 --> 01:17:35,835
It does.

1164
01:17:35,835 --> 01:17:41,565
And one of the big takeaways that I see
in that, that I like how you, uh, touched

1165
01:17:41,565 --> 01:17:44,115
on how the internal affects the external.

1166
01:17:44,205 --> 01:17:46,215
So you have stress that's happening.

1167
01:17:46,215 --> 01:17:48,735
Is that an external stress
is at an internal stress?

1168
01:17:49,184 --> 01:17:50,684
Well, prob probably.

1169
01:17:51,224 --> 01:17:54,105
It might be both, but probably the
biggest portion of it's gonna be

1170
01:17:54,105 --> 01:17:57,434
an internal mindset or perspective.

1171
01:17:57,465 --> 01:18:01,875
And some people are really smart and they
can learn from other people's mistakes

1172
01:18:01,875 --> 01:18:06,795
or they can listen to a podcast like this
and they can just leapfrog ahead years

1173
01:18:06,825 --> 01:18:10,815
in their journey of becoming mindful
and being present and shifting their

1174
01:18:10,815 --> 01:18:14,655
perspective on what might be ailing
them or stressing them in the moment.

1175
01:18:15,195 --> 01:18:18,345
Other people like myself, not so much,
they have to learn through the school

1176
01:18:18,345 --> 01:18:23,235
of hard knocks, and they actually have
to go in and, um, experience things

1177
01:18:23,235 --> 01:18:27,465
over and over until you start figuring
a better way, a better way through it.

1178
01:18:27,915 --> 01:18:32,054
But the, um, and I've always
wondered, you know, people

1179
01:18:32,054 --> 01:18:34,095
say you manifest your destiny.

1180
01:18:34,394 --> 01:18:34,695
Okay.

1181
01:18:34,695 --> 01:18:35,355
Yeah, yeah, sure.

1182
01:18:35,355 --> 01:18:36,105
I get it right.

1183
01:18:36,105 --> 01:18:38,985
I've heard this a lot and
what a man thinks he will do.

1184
01:18:39,014 --> 01:18:39,855
Okay, sure.

1185
01:18:40,245 --> 01:18:43,965
Uh, but there is some sort
of secret sauce to that.

1186
01:18:43,995 --> 01:18:47,745
There is a reality to that, to what
you think and what's going on in

1187
01:18:47,745 --> 01:18:51,075
your head will actually manifest
itself physically around you.

1188
01:18:51,315 --> 01:18:55,515
And whether that's because you thought
of something you vibed, you got

1189
01:18:55,515 --> 01:18:59,474
on a frequency and things unfolded
in that fashion, or whether it's

1190
01:18:59,474 --> 01:19:03,375
because our brains are really good
at kind of piecing things together.

1191
01:19:03,375 --> 01:19:06,945
If afterwards you look at it and
you say, oh, it's because I vibed

1192
01:19:07,005 --> 01:19:08,415
that this ended up happening.

1193
01:19:08,805 --> 01:19:13,455
I think the end result of how you
feel and how your external world feels

1194
01:19:13,455 --> 01:19:16,394
around you, it's gonna be the same.

1195
01:19:16,485 --> 01:19:20,115
So doesn't matter how you want to
ascribe to that thought process.

1196
01:19:20,745 --> 01:19:25,635
Really addressing mindfulness,
uh, shifting that perspective.

1197
01:19:25,695 --> 01:19:29,925
Like, okay, I'm doing something
hard right now, but what's hard for

1198
01:19:29,925 --> 01:19:33,855
me today isn't gonna be the same
of what was hard for me yesterday.

1199
01:19:33,915 --> 01:19:36,195
What's hard for me
yesterday is no longer hard.

1200
01:19:36,195 --> 01:19:36,795
That's easy.

1201
01:19:36,974 --> 01:19:40,875
It's like that Homer Simpson quote
when Bart got caught out naked

1202
01:19:40,875 --> 01:19:41,894
and everyone's laughing at him.

1203
01:19:41,894 --> 01:19:43,755
He's like, this is the
worst day of my life.

1204
01:19:43,755 --> 01:19:46,275
He's like, Uhuh, it's the
worst day of your life so far.

1205
01:19:46,275 --> 01:19:46,724
Right?

1206
01:19:48,974 --> 01:19:51,045
Um, I, I like how you separate that.

1207
01:19:51,075 --> 01:19:54,735
'cause I, I think, uh, having
a perspective shift will really

1208
01:19:54,735 --> 01:19:57,974
help people When it comes down
to the stress management, what

1209
01:19:57,974 --> 01:19:59,025
is it that's stressing me?

1210
01:19:59,805 --> 01:20:03,705
What control can I have or is it that
I have no control and I shouldn't

1211
01:20:03,705 --> 01:20:07,545
be stressing about this thing,
the universal unfold as it should.

1212
01:20:07,560 --> 01:20:07,620
So,

1213
01:20:09,270 --> 01:20:11,040
you know, let me throw out an example.

1214
01:20:11,280 --> 01:20:15,210
Uh, we were talking about sleep
earlier and the rumination of, or

1215
01:20:15,210 --> 01:20:18,480
maybe someone's laying in bed, they
wanna go to sleep, they can't go to

1216
01:20:18,480 --> 01:20:22,080
sleep 'cause they're thinking so much
about going to sleep, whatever the case

1217
01:20:22,080 --> 01:20:26,160
is, half an hour later they're still
laying there staring at the ceiling.

1218
01:20:26,160 --> 01:20:30,900
Or if they've got an eye mask on, they've,
they're just laying there thinking about

1219
01:20:30,900 --> 01:20:32,910
the same thoughts over and over again.

1220
01:20:33,570 --> 01:20:36,630
I wish I could go to sleep,
uh, a thousand times.

1221
01:20:37,110 --> 01:20:42,900
And so, pattern interrupt the what,
whatever your routine is being,

1222
01:20:42,900 --> 01:20:45,810
whatever your pattern has been up
till now, if it isn't working for

1223
01:20:45,810 --> 01:20:47,220
you, gotta do it a different way.

1224
01:20:47,760 --> 01:20:54,570
And so, as you said, the idea
being what you ascribe to or what

1225
01:20:54,570 --> 01:20:57,450
you, what you believe to be right.

1226
01:20:57,690 --> 01:21:01,080
How the world works, how your
life works, how this all works.

1227
01:21:01,560 --> 01:21:06,720
If you believe the, that's how it's
works, but it isn't working for you, then

1228
01:21:06,720 --> 01:21:08,400
find a different way to make it work.

1229
01:21:08,670 --> 01:21:08,760
Mm-hmm.

1230
01:21:08,850 --> 01:21:13,890
And I would ask anyone right now to
just for the moment, put aside your

1231
01:21:13,890 --> 01:21:16,530
disbelief about what I'm gonna say.

1232
01:21:16,800 --> 01:21:20,940
I'm not suggesting that this is right or
wrong, I'm just saying put aside your,

1233
01:21:21,270 --> 01:21:25,140
your disbeliefs and just hear me out
and then maybe you can use it later.

1234
01:21:25,725 --> 01:21:30,975
Tonight or in your own life years from
now, when you lay down in bed, there

1235
01:21:30,975 --> 01:21:33,075
is one way to think about things.

1236
01:21:33,225 --> 01:21:40,305
And, and, and it's this, the, if, if we
all exist in a field of consciousness

1237
01:21:40,305 --> 01:21:44,565
that is in real time, so you can't
control the past or the future.

1238
01:21:44,565 --> 01:21:45,705
We simply all exist.

1239
01:21:45,705 --> 01:21:52,275
Now, as you climb into bed, you lay down
you, you can't shape the future and you

1240
01:21:52,275 --> 01:21:54,135
can't shape the past that's gone by.

1241
01:21:54,135 --> 01:21:56,475
You only have the moment
as you lay there in bed.

1242
01:21:57,165 --> 01:22:02,235
And if you kind of think of it
abstractly as you, you have personal

1243
01:22:02,235 --> 01:22:06,405
agency, but you have no control of
this moment, this moment that we're in,

1244
01:22:06,705 --> 01:22:08,805
it is simply the universe unfolding.

1245
01:22:09,465 --> 01:22:12,255
And if you accept that the
universe is unfolding and you

1246
01:22:12,255 --> 01:22:16,935
can't control the way the universe
unfolds, it's just gonna unfold.

1247
01:22:17,325 --> 01:22:22,575
It takes sort of the pressure off you
of thinking that you can control this

1248
01:22:22,575 --> 01:22:24,735
game all around you, which you can't.

1249
01:22:25,365 --> 01:22:30,165
You are simply a participant in a game
that you have certain personal agency in,

1250
01:22:30,705 --> 01:22:34,185
but you can't make the impossible happen.

1251
01:22:34,665 --> 01:22:39,165
What you can do is you can
give up to what's happening.

1252
01:22:39,315 --> 01:22:39,405
Mm-hmm.

1253
01:22:39,435 --> 01:22:45,135
You just simply have to accept that things
are going to unfold the way they unfold.

1254
01:22:45,135 --> 01:22:51,165
So with that in place, as you lay there
in bed, you know that you can't solve.

1255
01:22:51,764 --> 01:22:58,155
Tomorrow's problems as you lay there in
bed that night, you've just gotta simply

1256
01:22:58,155 --> 01:23:02,535
accept that you need some sleep so that
you can deal with the day tomorrow.

1257
01:23:02,955 --> 01:23:04,275
You can't deal with it now.

1258
01:23:04,665 --> 01:23:06,405
You'll be dealing with it tomorrow.

1259
01:23:06,764 --> 01:23:14,085
So give up tomorrow and simply be in
the moment that night and chillax,

1260
01:23:14,505 --> 01:23:16,035
because you can't control tomorrow.

1261
01:23:16,394 --> 01:23:18,915
Just let it unfold.

1262
01:23:18,915 --> 01:23:21,884
Let your sleep cycle initiate.

1263
01:23:22,875 --> 01:23:27,554
Don't keep asking yourself the same
questions or working on the same

1264
01:23:27,554 --> 01:23:30,315
problems that won't be solved that night.

1265
01:23:30,405 --> 01:23:31,844
They'll be solved tomorrow.

1266
01:23:32,415 --> 01:23:35,115
Don't worry about all the past
mistakes that you made throughout the

1267
01:23:35,115 --> 01:23:37,934
day or the day before they are gone.

1268
01:23:38,384 --> 01:23:41,054
Just simply accept that
you're existing right now.

1269
01:23:41,235 --> 01:23:42,884
The universe is unfolding.

1270
01:23:43,094 --> 01:23:45,674
You're a witness to
the universe unfolding.

1271
01:23:45,855 --> 01:23:47,235
And just be okay with that.

1272
01:23:47,594 --> 01:23:52,065
Now you find a way to just drop into
sleep and do better the following day.

1273
01:23:52,215 --> 01:23:53,115
That's your job.

1274
01:23:53,474 --> 01:23:55,844
Get some sleep, do better tomorrow.

1275
01:23:57,315 --> 01:23:57,855
I like that.

1276
01:23:58,815 --> 01:24:05,715
I, uh, had a, uh, so when I got married,
people are writing in the registry a bunch

1277
01:24:05,715 --> 01:24:08,594
of well wishes and, uh, different ideas.

1278
01:24:08,594 --> 01:24:12,795
And one person, a number of people, put
the tried and true, never go to bed angry.

1279
01:24:13,245 --> 01:24:14,894
And one person wrote in.

1280
01:24:15,389 --> 01:24:16,740
Don't be afraid to go to bed angry.

1281
01:24:16,980 --> 01:24:18,840
Sometimes things look
better in the light of day.

1282
01:24:19,200 --> 01:24:24,150
And sort of like with your, uh,
what problems are we gonna solve

1283
01:24:24,150 --> 01:24:25,889
right now in the dead of the night?

1284
01:24:26,009 --> 01:24:28,590
Maybe it's okay to, maybe we'll
just go to sleep right now.

1285
01:24:28,710 --> 01:24:30,090
Don't try and control this one.

1286
01:24:30,120 --> 01:24:31,290
It might look better tomorrow.

1287
01:24:32,575 --> 01:24:37,559
And you know, by the way, I'm going to,
I'm gonna throw a curve ball at you.

1288
01:24:37,590 --> 01:24:40,980
Just like you throw the curve ball
on, uh, the collective podcast from

1289
01:24:40,980 --> 01:24:45,269
time to time, you, you're a person
who likes to quote Viktor Frankl.

1290
01:24:45,599 --> 01:24:45,809
Yes.

1291
01:24:45,809 --> 01:24:49,830
And so, um, you know,
that's all about context.

1292
01:24:50,070 --> 01:24:55,769
So as you climb into bed with your tiny
little problem of your car has some

1293
01:24:55,769 --> 01:25:00,090
sort, has a flat tire that needs to be
changed tomorrow, you know, now you don't

1294
01:25:00,090 --> 01:25:04,080
get any sleep because you know you've
gotta change the flat tire tomorrow in

1295
01:25:04,080 --> 01:25:10,830
context of how big of life's problems
can be in context of Viktor Frankl's

1296
01:25:10,889 --> 01:25:17,969
problems in a concentration camp, like
our problems to some degree are minor.

1297
01:25:18,300 --> 01:25:20,309
When we contextualize them against.

1298
01:25:20,610 --> 01:25:23,220
Really, truly big problems.

1299
01:25:23,520 --> 01:25:29,790
And so these things as we climb into
bed can be exacerbated into, you

1300
01:25:29,790 --> 01:25:35,190
know, the car won't start, is now
the new Mount Everest of the night.

1301
01:25:35,610 --> 01:25:39,510
And you're trying to climb Mount
Everest in your mind when really

1302
01:25:39,570 --> 01:25:41,370
all it is is just a flat tire.

1303
01:25:41,760 --> 01:25:41,850
Mm-hmm.

1304
01:25:42,090 --> 01:25:46,590
And so how we build things up in our
lives, or more correctly, how we crush

1305
01:25:46,590 --> 01:25:54,600
them down into non-important factors,
that's kind of a secret sauce, as it were.

1306
01:25:56,340 --> 01:25:58,560
Well, what about, uh, nutrition?

1307
01:25:58,920 --> 01:26:02,580
We, uh, touched a little bit about
on it with, uh, not eating before

1308
01:26:02,580 --> 01:26:07,140
sleep, but, uh, nutrition for your
daily life, for longevity for, um,

1309
01:26:07,800 --> 01:26:11,550
uh, operating at your, your optimal.

1310
01:26:11,730 --> 01:26:12,750
How do you approach that?

1311
01:26:13,920 --> 01:26:16,050
Well, I'll give it in the simple terms.

1312
01:26:16,230 --> 01:26:18,960
You know, when we're talking about
macros, really what we're talking

1313
01:26:18,960 --> 01:26:21,690
about is protein, fats, and carbs.

1314
01:26:22,200 --> 01:26:26,100
And so first point of
importance is protein.

1315
01:26:26,730 --> 01:26:34,140
So I always try to hit my daily
protein intake, fats and carbs.

1316
01:26:34,320 --> 01:26:37,350
I can screw those up, but
I cannot screw up protein.

1317
01:26:37,350 --> 01:26:37,440
Mm-hmm.

1318
01:26:38,070 --> 01:26:41,160
Now, of course, I don't screw up
fats and carbs because I've been

1319
01:26:41,160 --> 01:26:44,400
at this game a long time and I
understand how important they are.

1320
01:26:44,400 --> 01:26:48,240
But first, in order of priority,
much like sleep within our

1321
01:26:48,240 --> 01:26:49,830
lives is super high priority.

1322
01:26:50,490 --> 01:26:52,710
Protein is super high priority.

1323
01:26:53,280 --> 01:26:54,990
Now, I'll talk about two things.

1324
01:26:54,990 --> 01:26:57,960
The amount of protein and
the timing of protein.

1325
01:26:57,960 --> 01:27:05,400
So the amount, generally speaking,
I try to get two grams to 2.5 grams

1326
01:27:05,970 --> 01:27:10,410
of protein per lean body mass.

1327
01:27:10,740 --> 01:27:16,650
So as an example, I weigh, um, I'll
do it in pounds for anyone in pounds.

1328
01:27:16,800 --> 01:27:18,450
So I weigh 170 pounds.

1329
01:27:18,450 --> 01:27:23,340
Right now, my lean body mass is
about 160 pounds, so I'm stripping

1330
01:27:23,340 --> 01:27:25,889
out any additional fat, as it were.

1331
01:27:26,280 --> 01:27:31,019
And the reason I say lean body mass,
it's important because if I had an extra

1332
01:27:31,019 --> 01:27:37,230
200 pounds of fat on me, that sort of
isn't, isn't really a great equation

1333
01:27:37,260 --> 01:27:39,570
to run your protein needs off of.

1334
01:27:39,870 --> 01:27:44,910
So lean body mass, now I've
got 160 grams of protein.

1335
01:27:44,910 --> 01:27:49,530
I need one gram of protein
per pound of lean body mass.

1336
01:27:49,800 --> 01:27:55,170
If it's in kilos, then it's two
to 2.5 grams per lean body mass.

1337
01:27:55,800 --> 01:28:00,000
Now that's an amount of grams
of protein I need each day.

1338
01:28:00,780 --> 01:28:06,330
That can shift depending on how
much output I have in a day.

1339
01:28:06,360 --> 01:28:07,530
So my bare minimum.

1340
01:28:07,964 --> 01:28:12,855
Is that if I go out and I do a really
destructive workout that really tears

1341
01:28:12,855 --> 01:28:17,384
up my muscles or really creates a
lot of hurt locker on me, then I'm

1342
01:28:17,384 --> 01:28:21,134
gonna increase my protein for that
day for a couple of days, by the way.

1343
01:28:21,644 --> 01:28:25,844
But generally speaking, my baseline
as suggested, I always hit it.

1344
01:28:26,174 --> 01:28:33,224
Now, timing with protein, I believe
you need to get about 30 grams

1345
01:28:33,224 --> 01:28:35,775
of protein per meal, per feeding.

1346
01:28:36,254 --> 01:28:40,485
And so let's say you only eat
three meals a day, now you're

1347
01:28:40,485 --> 01:28:42,735
at about 90 grams of protein.

1348
01:28:42,974 --> 01:28:44,955
Where does all that
other protein come from?

1349
01:28:44,985 --> 01:28:49,905
As an example, Sean needs about 160
grams of protein, 150 grams depending,

1350
01:28:50,474 --> 01:28:55,275
so I'm short on protein, so I'll have
to supplement throughout the day, either

1351
01:28:55,275 --> 01:29:02,025
through protein powder or supplement
through snacking that is protein driven.

1352
01:29:02,535 --> 01:29:04,544
And so there's many ways to do that.

1353
01:29:04,605 --> 01:29:08,955
I'm not gonna describe all the various
foods or the combinations of beans

1354
01:29:08,955 --> 01:29:13,424
and rice and all of that good stuff
that's for you to, uh, take into

1355
01:29:13,424 --> 01:29:15,165
consideration based on how you've.

1356
01:29:15,585 --> 01:29:21,195
Normally eat and what your budget is,
but I've found invariably that I have

1357
01:29:21,195 --> 01:29:23,655
to take on some form of protein powder.

1358
01:29:24,315 --> 01:29:28,215
Now, the protein part powder that I would
take on, I'm not gonna mention any brands,

1359
01:29:28,215 --> 01:29:31,215
but there's many ways to slice that down.

1360
01:29:31,215 --> 01:29:37,095
It could be whey protein isolate, it could
be whey concentrate, it could be caffeine,

1361
01:29:37,305 --> 01:29:39,405
it could be vegan protein powder.

1362
01:29:39,525 --> 01:29:44,865
There's many forms of it, and it's
quite a science to being specific

1363
01:29:44,865 --> 01:29:49,995
about which one works best when, but
forget about all of that for right now.

1364
01:29:50,115 --> 01:29:54,495
Just understand that nearly
every single person I talk to

1365
01:29:55,065 --> 01:29:56,385
doesn't get enough protein.

1366
01:29:56,715 --> 01:30:01,665
And I mean like line a hundred people
up against a wall and maybe only one of

1367
01:30:01,665 --> 01:30:03,795
them is getting enough protein that day.

1368
01:30:04,245 --> 01:30:06,615
And if you're running a
protein deficient life.

1369
01:30:07,019 --> 01:30:10,290
It is negatively impacting
your entire lifestyle.

1370
01:30:10,680 --> 01:30:13,139
And so protein is critical.

1371
01:30:13,559 --> 01:30:17,519
Next fats, there's many
forms of healthy fats.

1372
01:30:17,849 --> 01:30:22,139
In the book that I'm gonna send
you, it talks about how you can get

1373
01:30:22,139 --> 01:30:26,430
those from food sources such as like
avocados or olive oil or coconut

1374
01:30:26,490 --> 01:30:30,990
oil, or these various types of
things, nuts, seeds, and et cetera.

1375
01:30:31,320 --> 01:30:34,860
But, uh, you can also supplement
that with things like Omega-3

1376
01:30:34,860 --> 01:30:36,900
fish oil or et cetera, et cetera.

1377
01:30:36,900 --> 01:30:41,220
So you can get it from natural sources
or you can get it from supplementation.

1378
01:30:41,280 --> 01:30:42,180
Either way.

1379
01:30:42,360 --> 01:30:46,950
Fats are important, not just for
how your body works physiologically,

1380
01:30:47,010 --> 01:30:48,599
but for your freaking brain.

1381
01:30:49,019 --> 01:30:51,120
Uh, and again, that's
discussed in the book.

1382
01:30:51,120 --> 01:30:54,120
And then finally, the,
the last piece is carbs.

1383
01:30:54,360 --> 01:31:00,480
Carbs are important of course, as a, as an
athlete, as as a ultra endurance athlete.

1384
01:31:00,480 --> 01:31:04,680
Or someone who, who rides long
period of time or anyone who

1385
01:31:04,680 --> 01:31:07,005
has any sort of long term.

1386
01:31:07,620 --> 01:31:11,790
You know, when you go out hunting
Trav, uh, if you're out multi hours,

1387
01:31:12,030 --> 01:31:14,580
well that is a car preferential.

1388
01:31:15,120 --> 01:31:16,050
Uh, activity.

1389
01:31:16,320 --> 01:31:20,190
And so there's a number of reasons,
biologically or physiologically,

1390
01:31:20,190 --> 01:31:23,940
why carbs are important in
these kind of, uh, endeavors.

1391
01:31:23,940 --> 01:31:26,910
But again, that'll be discussed
in, in the little handout

1392
01:31:26,910 --> 01:31:28,230
that I'm gonna shoot your way.

1393
01:31:28,920 --> 01:31:34,769
Carbs are also important, um, to take
into account your hormonal profile.

1394
01:31:34,769 --> 01:31:38,309
So, as an example, when I was
coaching athletes, uh, around

1395
01:31:38,309 --> 01:31:45,210
the world for my male athletes, I
would have them do carb refeeds at

1396
01:31:45,210 --> 01:31:46,950
least once a week and buy refeed.

1397
01:31:46,980 --> 01:31:52,980
I mean, like really push their carb intake
that day in order to offset some of the,

1398
01:31:53,340 --> 01:31:57,750
excuse me, hormonal damage that may have
occurred through all of the stressors.

1399
01:31:58,080 --> 01:32:03,450
But for my female athletes, I would ask
them to do two refeeds per week simply

1400
01:32:03,450 --> 01:32:08,340
because of the specifics of the female
hormonal pattern, how important it is,

1401
01:32:08,340 --> 01:32:11,280
or how negatively impactful it can be.

1402
01:32:11,580 --> 01:32:15,750
If a female athlete who's pushing
really hard isn't getting enough carbs,

1403
01:32:16,110 --> 01:32:20,160
and so protein is, is non-negotiable.

1404
01:32:20,340 --> 01:32:22,470
You gotta, you gotta
hit your bare minimums.

1405
01:32:22,920 --> 01:32:28,769
Fats are something that you inject
throughout your day, and then carbs is

1406
01:32:28,769 --> 01:32:34,290
something that you use, like a lever or
a modulator all the way up to a 10, all

1407
01:32:34,290 --> 01:32:40,500
the way back to a three on a scale of
10, depending on how your day has gone,

1408
01:32:40,680 --> 01:32:43,230
what you are gonna do later that day.

1409
01:32:43,440 --> 01:32:43,860
And.

1410
01:32:44,580 --> 01:32:46,740
How to set yourself up
for the following day.

1411
01:32:46,800 --> 01:32:49,650
That may be like a big
hunt or a big effort.

1412
01:32:50,070 --> 01:32:57,240
And so carbs are modulated depending on
the day's needs and the days upcoming.

1413
01:32:57,330 --> 01:32:57,900
I hope that makes

1414
01:32:57,900 --> 01:32:58,380
sense.

1415
01:32:58,830 --> 01:32:59,850
It does make sense.

1416
01:33:00,150 --> 01:33:06,210
So, uh, I've, I've heard people talk
about cutting carbs out altogether because

1417
01:33:06,210 --> 01:33:10,770
they're trying to lose weight or some
ketogenic diet, and I've also heard people

1418
01:33:10,770 --> 01:33:17,400
say that protein shakes and these mixes
aren't really the best way to be able to

1419
01:33:17,400 --> 01:33:23,400
get protein into the body, like maybe I
think amino acids, I, from my layman's

1420
01:33:23,400 --> 01:33:27,450
perspective, and I have done very little,
uh, research on there, but do amino

1421
01:33:27,450 --> 01:33:29,880
acids somehow convert into a protein?

1422
01:33:29,910 --> 01:33:31,920
I, I've heard chatter about both of these.

1423
01:33:33,150 --> 01:33:38,340
Well, so, you know, I'll, I'll refer back
to generally what I said at the start, and

1424
01:33:38,340 --> 01:33:40,710
that is I'm an n equals one experimenter.

1425
01:33:41,250 --> 01:33:45,270
And so, um, you know, when I
started getting into ultra endurance

1426
01:33:45,270 --> 01:33:50,640
racing, like that was back in
2007, my wife will attest to this.

1427
01:33:50,640 --> 01:33:54,330
She came in one day and she said the
only thing I was missing was a white lab

1428
01:33:54,330 --> 01:33:59,970
coat because I had a variety of different
powders all over the kitchen counter.

1429
01:34:00,210 --> 01:34:03,660
And I was like on a scale, mixing
them into little capsules, my

1430
01:34:03,660 --> 01:34:10,290
own little specific boutique, uh,
supplementations that I was creating.

1431
01:34:10,320 --> 01:34:15,960
And based on my own curious mind
and my, um, my desire to better

1432
01:34:15,960 --> 01:34:18,840
understand context on my n equals one.

1433
01:34:19,230 --> 01:34:24,809
And so what I had done is I had purchased
a bunch of isolated amino acids where

1434
01:34:24,809 --> 01:34:29,160
I was, you know, of course your branch
chain amino acids are critical, but

1435
01:34:29,160 --> 01:34:34,230
then some of the other essential,
uh, aminos, I was taking amino acids,

1436
01:34:34,230 --> 01:34:39,540
isolating them, and combining two
or three aminos into a cap, and then

1437
01:34:39,540 --> 01:34:45,059
playing around with those to see if it
would improve my vision, imp improve my

1438
01:34:45,059 --> 01:34:47,759
hearing, improve my all kinds of things.

1439
01:34:47,759 --> 01:34:53,519
And so I played around with
supplementation and with food for so

1440
01:34:53,519 --> 01:34:59,460
long, the, I have dialed in Sean, but
for anyone who's listening to this right

1441
01:34:59,460 --> 01:35:02,309
now, you could do the exact same thing.

1442
01:35:02,490 --> 01:35:08,580
But what it does require is some curiosity
and it requires some intentionality as to.

1443
01:35:08,955 --> 01:35:11,295
Your n equals one experimentation.

1444
01:35:11,835 --> 01:35:15,735
These things were, you're dabbling
with this and dabbling with that

1445
01:35:15,735 --> 01:35:19,935
and not really paying attention to
its impact or its long-term sort

1446
01:35:19,935 --> 01:35:22,635
of pattern that's worthless to me.

1447
01:35:22,965 --> 01:35:26,925
These are little band-aids that you're
spending money on and never learn anything

1448
01:35:26,925 --> 01:35:29,445
from the moment that you take on anything.

1449
01:35:29,445 --> 01:35:34,095
Like, if you start playing around with,
uh, amino acids, they're expensive and

1450
01:35:34,095 --> 01:35:39,585
they should be treated like, um, oh, it's
time to start paying attention now and

1451
01:35:39,585 --> 01:35:41,595
developing the pattern on this stuff.

1452
01:35:42,015 --> 01:35:42,315
Hmm.

1453
01:35:42,555 --> 01:35:48,825
Stepping back from the specifics of that,
I'd say that in my opinion, this is just a

1454
01:35:48,825 --> 01:35:52,035
general opinion for any general listener.

1455
01:35:52,245 --> 01:35:57,975
Unless they have really specific needs
for certain amino acids, I'd stay

1456
01:35:57,975 --> 01:36:01,035
away from that particular trajectory.

1457
01:36:01,245 --> 01:36:06,375
You're better served to buy a high
quality, uh, whey protein isolate,

1458
01:36:07,245 --> 01:36:12,000
preferably something like a New Zealand
whey protein isolate because the New

1459
01:36:12,000 --> 01:36:16,095
Zealand, uh, cattle or milk is, doesn't
really have a lot of growth hormone

1460
01:36:16,095 --> 01:36:18,285
and it's, it's really clean grass.

1461
01:36:18,285 --> 01:36:19,695
It's really yada, yada yada.

1462
01:36:20,145 --> 01:36:24,855
So get yourself a high quality whey
protein isolate that has a really

1463
01:36:24,855 --> 01:36:30,645
good amino acid profile on any jug
of amino acid that you buy, or,

1464
01:36:30,645 --> 01:36:32,325
sorry, uh, protein that you buy.

1465
01:36:32,655 --> 01:36:37,695
You'll see an amino acid
profile on the label now.

1466
01:36:38,400 --> 01:36:43,590
Interesting side note, you can buy
really good, uh, protein, and then

1467
01:36:43,590 --> 01:36:48,120
that protein manufacturer can do
what is called amino acid spiking.

1468
01:36:48,540 --> 01:36:56,010
So they will insert aminos into the
jug in order to bump up the profile.

1469
01:36:56,010 --> 01:37:00,240
So it looks really appealing
to the, um, the purchaser.

1470
01:37:00,510 --> 01:37:06,510
And so like anything, when you're out
there at a, if you're buying a car, you

1471
01:37:06,510 --> 01:37:11,580
should never just walk onto a car lot and
say, I'll take the first car that I see.

1472
01:37:11,910 --> 01:37:17,010
What you should do is be in a, in whatever
store, looking at the supplementation

1473
01:37:17,070 --> 01:37:23,340
with your smartphone and just checking
out is this generally suited to my needs?

1474
01:37:23,370 --> 01:37:30,120
And how I've done it in the past is, um,
something that is certified for sports.

1475
01:37:30,150 --> 01:37:36,030
So as an a competitive athlete, I
never wanted any product in my body

1476
01:37:36,480 --> 01:37:41,969
that was spiked or was adulterated
with some trace elements of

1477
01:37:41,969 --> 01:37:43,740
steroids or whatever the case is.

1478
01:37:44,010 --> 01:37:49,980
I wanted super clean food that
was reliably certified so that

1479
01:37:49,980 --> 01:37:52,110
it wasn't negative to my body.

1480
01:37:52,110 --> 01:37:54,000
It didn't make me feel
like I was cheating.

1481
01:37:54,660 --> 01:37:54,750
Mm-hmm.

1482
01:37:55,019 --> 01:37:58,440
So there are ways that you can do that.

1483
01:37:58,440 --> 01:38:02,849
There are brands, there are standards here
in Canada and North America around the

1484
01:38:02,849 --> 01:38:07,050
world that meet a competitive athletes.

1485
01:38:07,380 --> 01:38:09,269
Needs to stay clean.

1486
01:38:09,960 --> 01:38:13,920
And if you are buying that kind of
a product, then generally speaking,

1487
01:38:14,010 --> 01:38:15,960
it's a high quality product.

1488
01:38:16,320 --> 01:38:21,090
It's where you start getting into
relabeled brands that may be coming

1489
01:38:21,090 --> 01:38:25,380
from other countries that aren't
quite as tight on, uh, standards that

1490
01:38:25,380 --> 01:38:29,430
you're ingesting things that quite
frankly you don't know anything about.

1491
01:38:31,200 --> 01:38:35,790
It's, uh, it's a good point you're
bringing on about, um, competitive

1492
01:38:35,790 --> 01:38:37,800
athletes needing to stay clean.

1493
01:38:37,830 --> 01:38:41,250
And there's a lot of,
uh, negative chatter.

1494
01:38:41,250 --> 01:38:46,620
In the past I've seen about, um,
testosterone replacement therapy

1495
01:38:46,620 --> 01:38:48,720
or testosterone supplementation.

1496
01:38:48,750 --> 01:38:52,740
Years ago I worked in a, uh, in a
gym and you could, you could see the

1497
01:38:52,740 --> 01:38:57,030
people who were abusing the, uh, the
steroids and the te testosterone.

1498
01:38:57,030 --> 01:39:02,190
But recently there's been a lot
of, um, I've, I've noticed a shift

1499
01:39:02,519 --> 01:39:03,600
in the way that's approached.

1500
01:39:03,600 --> 01:39:08,730
And even in your response in that
Instagram post you mentioned as you're

1501
01:39:08,730 --> 01:39:13,500
getting older, you had blood work
done and there's some TRT at a very

1502
01:39:13,500 --> 01:39:15,090
mild dose that you're looking at.

1503
01:39:15,420 --> 01:39:22,769
That's interesting to me, just from the
mindset shift of so much negativity,

1504
01:39:22,800 --> 01:39:24,960
always growing up, testosterone's bad.

1505
01:39:24,960 --> 01:39:29,580
You never want it to, this new way of
thinking of, well, hold on a second May.

1506
01:39:29,610 --> 01:39:32,910
Maybe it's not as bad as we're saying, and
maybe there's a way to be able to use it

1507
01:39:32,940 --> 01:39:35,430
in an effective format so people can live.

1508
01:39:36,555 --> 01:39:38,895
A, well, a well-rounded, fulfilling life.

1509
01:39:40,965 --> 01:39:45,225
So this is a great subject that we
should probably just take a few minutes

1510
01:39:45,225 --> 01:39:49,125
to dive into a little bit based on my
own personal experience, of course,

1511
01:39:49,125 --> 01:39:54,555
all of my research, uh, over the years
and having dealt with athletes who are

1512
01:39:54,555 --> 01:39:56,415
sensitive to these kind of subjects.

1513
01:39:56,415 --> 01:40:04,875
So my stance on, um, steroids or any
artificial or an endogenous aid or

1514
01:40:05,205 --> 01:40:10,965
anything that is, um, I'll, I'll call
it not natural, for lack of a better

1515
01:40:10,965 --> 01:40:13,785
term, um, I was never a fan of it.

1516
01:40:13,995 --> 01:40:19,275
Um, as a competitor, I always wanted
to be standing on a start line, looking

1517
01:40:19,275 --> 01:40:23,325
to my left and right, and knowing
that everyone's competing cleanly or

1518
01:40:23,625 --> 01:40:29,295
more correctly, I will say competing
on a level playing field, Hmm.

1519
01:40:29,355 --> 01:40:30,495
That's really important to me.

1520
01:40:30,495 --> 01:40:34,725
Fairness is a central tenant of my life.

1521
01:40:34,875 --> 01:40:39,555
Things have to be fair in order to
evaluate myself against someone else.

1522
01:40:39,945 --> 01:40:45,525
And so if I step up on a start line
and I'm clean and I'm stepping next

1523
01:40:45,525 --> 01:40:51,915
to someone who isn't clean, as long as
I feel like I'm, I'm doing it right.

1524
01:40:52,305 --> 01:40:57,765
Mm, it's now on them that they have to
deal with their own nonsense rather than

1525
01:40:57,765 --> 01:40:59,955
me have to worry about their nonsense.

1526
01:41:00,255 --> 01:41:04,365
So, as a competitive athlete, like
competing at world championship levels.

1527
01:41:04,724 --> 01:41:08,205
I always wanted to make sure
that I didn't feel like I was

1528
01:41:08,205 --> 01:41:09,945
cheating, for lack of a better term.

1529
01:41:10,005 --> 01:41:10,094
Mm-hmm.

1530
01:41:10,335 --> 01:41:16,934
However, I'm not competing anymore
in anything, uh, at a high level.

1531
01:41:17,205 --> 01:41:23,054
And so I switched to TRT
when I was 59 and a half.

1532
01:41:23,085 --> 01:41:26,355
Now, interestingly enough,
that number is important.

1533
01:41:26,355 --> 01:41:32,925
59 and a half, because right about the
time I was 56, 57, my family doctor

1534
01:41:32,925 --> 01:41:37,995
was telling me, Sean, you're your, your
testosterone levels are concerningly low.

1535
01:41:38,115 --> 01:41:41,144
And I just looked at her and I
said, Andrea, I wanna make it to 60.

1536
01:41:41,925 --> 01:41:45,315
I'd set this arbitrary number
in my head where I thought,

1537
01:41:45,315 --> 01:41:46,815
I'm just gonna make it to 60.

1538
01:41:46,815 --> 01:41:48,525
I'm gonna stay clean till I'm 60.

1539
01:41:48,525 --> 01:41:50,144
I just wanna earn it myself.

1540
01:41:50,295 --> 01:41:50,445
Mm-hmm.

1541
01:41:51,375 --> 01:41:55,905
I had this number that I'd put
in my head many, many years ago,

1542
01:41:56,025 --> 01:42:00,434
and at 59 and a half, my family
doctor finally said, that's it.

1543
01:42:00,675 --> 01:42:01,965
You know, you gotta get on it.

1544
01:42:01,965 --> 01:42:02,745
And I said, okay.

1545
01:42:03,315 --> 01:42:08,205
And so the moment that I did, I just
shook my silly head and thought, man,

1546
01:42:08,205 --> 01:42:09,705
I should have done this ages ago.

1547
01:42:10,094 --> 01:42:15,764
Not because all of a sudden I realized
that, uh, I turned into like Captain

1548
01:42:15,764 --> 01:42:17,385
America or anything like that.

1549
01:42:17,775 --> 01:42:23,684
What I was doing was gaining access
to the amount of testosterone that I

1550
01:42:23,684 --> 01:42:29,835
need for my lifestyle that supports my
needs, the way I like to live my life.

1551
01:42:30,344 --> 01:42:33,554
And so my levels were super low.

1552
01:42:33,554 --> 01:42:39,434
I. The moment that I jumped on TRTI am
now on, I don't mind giving my values for

1553
01:42:39,434 --> 01:42:44,835
anyone who's listening right now as sort
of context, I self-inject subcutaneously

1554
01:42:46,665 --> 01:42:53,025
twice a week and uh, I try to do one on
Tuesday and I try to do one on Saturday.

1555
01:42:53,385 --> 01:43:02,325
And so I self-inject 0.35 milliliters
of testosterone recipient eight, so

1556
01:43:02,625 --> 01:43:09,105
0.35 ml, so a total of 0.7 ml per week,
which if anyone knows anything about

1557
01:43:09,105 --> 01:43:11,355
anything, that's a really low dose.

1558
01:43:11,360 --> 01:43:11,750
Mm-hmm.

1559
01:43:11,865 --> 01:43:19,005
And so I wanted to use the various
very lowest dose I could in order to

1560
01:43:20,355 --> 01:43:24,465
feel the way I wanna feel and perform
the way I wanna perform and recover

1561
01:43:24,465 --> 01:43:28,125
the way I need to recover and sleep
the way I wanna sleep, and have the

1562
01:43:28,125 --> 01:43:31,965
libido that I want to have, have
the energy that I feel is important.

1563
01:43:31,965 --> 01:43:36,945
Certainly as a man, testosterone
is effectively fuel energy.

1564
01:43:37,545 --> 01:43:42,285
Mm. And so I wanted to have
all of the things that I wanted

1565
01:43:42,315 --> 01:43:46,305
that I had kind of forgotten.

1566
01:43:46,305 --> 01:43:47,655
That is normal.

1567
01:43:48,135 --> 01:43:51,735
Um, I wanted all of that
back, but I didn't want.

1568
01:43:52,200 --> 01:43:58,320
An extra milliliter of testosterone
that would make me feel like now

1569
01:43:58,320 --> 01:44:00,060
I'm taking advantage of the system.

1570
01:44:00,570 --> 01:44:00,690
Mm-hmm.

1571
01:44:00,690 --> 01:44:06,510
Now I'm into an area where I'm
focused on taking more testosterone

1572
01:44:06,510 --> 01:44:08,880
to have bigger muscles or et cetera.

1573
01:44:08,970 --> 01:44:09,060
Mm-hmm.

1574
01:44:09,480 --> 01:44:14,910
Like, I'm not interested in
the aesthetics of my body.

1575
01:44:14,940 --> 01:44:18,690
What I am interested in is
the performance of my body.

1576
01:44:19,140 --> 01:44:25,260
And it just so happens that my lifestyle,
uh, as, as some, some dudes who track

1577
01:44:25,260 --> 01:44:31,715
me on ig, friends of mine, people who
pay attention, they, they've said, dude,

1578
01:44:31,715 --> 01:44:33,180
you're looking like kind of jacked.

1579
01:44:33,180 --> 01:44:34,140
You've got some muscles.

1580
01:44:34,140 --> 01:44:38,490
You're doing that whole thing that's
got nothing to do with testosterone.

1581
01:44:38,760 --> 01:44:40,980
That's got everything to
do with every single day.

1582
01:44:40,980 --> 01:44:43,080
I'm freaking hammering on things.

1583
01:44:43,080 --> 01:44:43,950
And so mm-hmm.

1584
01:44:43,956 --> 01:44:48,600
What I do in this, in the shadows, in the
background that is out of sight of the

1585
01:44:48,600 --> 01:44:51,210
internet, is fricking pushing the pace.

1586
01:44:51,630 --> 01:44:56,700
Like I am pushing my body hard and
the resulting outcome is I've got

1587
01:44:56,700 --> 01:45:00,480
muscles, but it's not because I'm
in front of the mirror flexing.

1588
01:45:00,720 --> 01:45:04,980
I'm not, I'm not lifting or
I'm not functionally training

1589
01:45:04,985 --> 01:45:06,780
to be aesthetically pleasing.

1590
01:45:07,350 --> 01:45:11,460
My life is all about performance
rather than aesthetics.

1591
01:45:11,460 --> 01:45:14,790
And so the muscles that show up
are just a result of my lifestyle.

1592
01:45:15,240 --> 01:45:18,270
Um, not a result of all
the bicep curls that I do.

1593
01:45:19,425 --> 01:45:24,195
So when you started the, the TRT, how
long did it take to start noticing

1594
01:45:24,224 --> 01:45:27,045
positive results, uh, that week?

1595
01:45:27,045 --> 01:45:31,094
What really and what, what were the
positives and are there cons to it?

1596
01:45:31,755 --> 01:45:31,965
There

1597
01:45:31,965 --> 01:45:37,245
are, so the positives for me
were, bam, sleep was improved.

1598
01:45:37,995 --> 01:45:38,955
Uh, attitude.

1599
01:45:39,405 --> 01:45:46,755
My sense of, um, like my positive
drive, uh, positive outlook on life

1600
01:45:46,755 --> 01:45:54,195
was improved My sense of, um, being
a man, as crazy as that sounds Hmm.

1601
01:45:54,224 --> 01:45:55,035
Was improved.

1602
01:45:55,514 --> 01:45:57,405
My libido increased.

1603
01:45:57,615 --> 01:45:59,505
My wife is thankful for that.

1604
01:46:00,134 --> 01:46:05,684
And so just saying, I mean, it's
a, it would be wrong if I didn't

1605
01:46:05,684 --> 01:46:08,009
mention it because I mean, it
is thing for sure, for sure.

1606
01:46:08,384 --> 01:46:08,565
Yeah.

1607
01:46:08,570 --> 01:46:16,184
And so, um, within the first week, right
away I was like, oh, I had forgotten.

1608
01:46:16,184 --> 01:46:18,105
That's what Testone feels like.

1609
01:46:18,165 --> 01:46:22,125
'cause I had been so
medically, chronically low.

1610
01:46:22,125 --> 01:46:28,425
I. For, for so long that I'd forgotten
what like that little feels like.

1611
01:46:28,695 --> 01:46:34,455
Mm. Now when I do this, that could be
misconstrued as all of a sudden because

1612
01:46:34,455 --> 01:46:36,255
I'm taking a little bit of testosterone.

1613
01:46:36,255 --> 01:46:37,934
Now all of a sudden, I'm all agro.

1614
01:46:38,295 --> 01:46:40,875
I'm all voiding, raging out.

1615
01:46:40,934 --> 01:46:42,585
That is so not the case.

1616
01:46:43,005 --> 01:46:45,615
'cause again, the amount
that I'm taking is quite low.

1617
01:46:46,065 --> 01:46:54,014
It gives me enough drive that
my, my testosterone supports my

1618
01:46:54,255 --> 01:46:57,195
lifestyle that I've had all my life.

1619
01:46:57,615 --> 01:47:03,795
That sort of sense of aggressive
purpose, that drive that will to win,

1620
01:47:03,795 --> 01:47:10,485
that will to create an outcome that,
as you mentioned, Trav, that you know,

1621
01:47:10,514 --> 01:47:16,335
manifestation of the life that you
want while testosterone is actually a

1622
01:47:16,365 --> 01:47:19,844
manifestor of the life in front of you.

1623
01:47:19,844 --> 01:47:26,085
If I see something now that I wanna make
happen to some degree, and I mean a small

1624
01:47:26,085 --> 01:47:30,405
degree, like all things, the sleep, the
food, the this, the that, and the, the

1625
01:47:30,405 --> 01:47:33,855
TRT, all of these things are synergistic.

1626
01:47:34,065 --> 01:47:36,585
It's not just one thing
makes it all happen.

1627
01:47:36,974 --> 01:47:39,495
It is all things make it happen.

1628
01:47:39,705 --> 01:47:43,965
And TRT is just that extra little
nudge for me to target, lock

1629
01:47:43,965 --> 01:47:46,184
something and think, oh, that's done.

1630
01:47:46,695 --> 01:47:47,715
That's already done.

1631
01:47:48,285 --> 01:47:50,804
And that could be something
in the future weeks from now.

1632
01:47:50,804 --> 01:47:54,434
But I, I know that when I
target lock it, it's done.

1633
01:47:55,035 --> 01:47:59,594
So that had kind of started to
slip a little bit as I entered

1634
01:47:59,594 --> 01:48:01,665
into my fifties, late fifties.

1635
01:48:01,665 --> 01:48:06,974
And it's not that I wasn't producing
outcomes, it's that I didn't have

1636
01:48:06,974 --> 01:48:10,514
that same target lock on things.

1637
01:48:10,575 --> 01:48:18,105
And so I'll even go so far as to say
that to some degree TRT reduced some

1638
01:48:18,464 --> 01:48:24,554
brain fog that I had going a little
bit of, um, lack of clarity as it were.

1639
01:48:24,615 --> 01:48:27,554
So it did many things
within that first week.

1640
01:48:27,554 --> 01:48:32,384
Now looking back at it, I guess I've
been on almost like two years now.

1641
01:48:32,865 --> 01:48:37,455
Over that period of time, I have
better refined my understanding of it.

1642
01:48:37,785 --> 01:48:41,474
I, like I said, I've dialed in my
dosing so that it's the absolute

1643
01:48:41,474 --> 01:48:44,115
minimum that I, I want to use.

1644
01:48:44,504 --> 01:48:46,545
Uh, I haven't explored anything more.

1645
01:48:46,545 --> 01:48:51,974
I, I never entered into TRT as
an experi experiment to see how

1646
01:48:51,974 --> 01:48:56,054
much can I take per week versus
how little can I take per week.

1647
01:48:56,054 --> 01:49:00,735
I always started with low and slow
and as I low and slowed my way up,

1648
01:49:00,825 --> 01:49:04,035
I settled in at 0.7 ml per week.

1649
01:49:04,365 --> 01:49:05,474
And that works for me.

1650
01:49:05,804 --> 01:49:06,464
It works.

1651
01:49:06,464 --> 01:49:06,554
Hmm.

1652
01:49:07,110 --> 01:49:10,139
Physiologically, but perhaps
more importantly, Trav.

1653
01:49:10,469 --> 01:49:17,519
It works psychologically because
I, I know that like my performance

1654
01:49:17,580 --> 01:49:19,919
is to some degree natural.

1655
01:49:20,580 --> 01:49:26,459
My T levels are just out of the low
range now, and I feel like that's

1656
01:49:26,490 --> 01:49:32,129
what I deserve, and then my outcomes
are a result of my performances.

1657
01:49:33,209 --> 01:49:35,040
Why do you, why do you think they're low?

1658
01:49:35,040 --> 01:49:36,629
Just an age thing.

1659
01:49:36,660 --> 01:49:38,429
Declined genetic.

1660
01:49:39,719 --> 01:49:41,639
You put used it all up
when you were younger.

1661
01:49:44,294 --> 01:49:45,629
I used it all in my first career.

1662
01:49:46,049 --> 01:49:49,230
Uh, I think that, uh, there's
many things that, uh, impacted

1663
01:49:49,230 --> 01:49:50,910
my testosterone level for sure.

1664
01:49:50,910 --> 01:49:52,169
Age is a thing.

1665
01:49:52,169 --> 01:49:55,559
I mean, as, certainly as men,
uh, as we get older, these

1666
01:49:55,559 --> 01:49:57,330
things start, uh, dissipating.

1667
01:49:57,780 --> 01:50:02,099
But without a doubt, I've
been super hard on my body.

1668
01:50:02,099 --> 01:50:03,690
I've been super hard on my life.

1669
01:50:04,139 --> 01:50:08,669
Um, and even in my casual time
in my sports or in my hobbies,

1670
01:50:08,669 --> 01:50:13,110
not career wise, but just simply
sports or hobbies, like I go hard.

1671
01:50:13,169 --> 01:50:18,809
I mean, I did 30, 24 hour solo mountain
bike races at a world championship level

1672
01:50:18,809 --> 01:50:21,929
to, you know, I just, I had a hard hobby.

1673
01:50:22,740 --> 01:50:27,629
And that hard hobby is like, there's,
there's collateral damage, there's

1674
01:50:27,660 --> 01:50:32,370
cellular damage, there is long
lasting damage to all of these things.

1675
01:50:32,580 --> 01:50:35,519
I'm not just talking about free
radicals, I'm talking about like.

1676
01:50:36,165 --> 01:50:42,615
Just ironic injuries that you pick up
along the way that over a period of time

1677
01:50:42,615 --> 01:50:45,105
start impacting your hormonal profile.

1678
01:50:45,134 --> 01:50:52,304
And so there's many things in my life
that have, uh, diminished testosterone,

1679
01:50:54,165 --> 01:50:58,335
not least of which was sleep, of
which I was getting terrible sleep.

1680
01:50:58,934 --> 01:51:01,815
So all of these things add up over time.

1681
01:51:01,815 --> 01:51:08,504
And as a man in my fifties, I just found
myself at a point where I couldn't deny

1682
01:51:08,835 --> 01:51:15,644
the blood panels that I was getting
from my doctor, and I couldn't deny her

1683
01:51:15,644 --> 01:51:21,855
medical advice, and I couldn't deny the
research that supported the decision

1684
01:51:21,945 --> 01:51:25,304
that I chose to engage in with TRT.

1685
01:51:25,724 --> 01:51:31,485
So on that note, for TRT, it's super
important, I think, not just as an

1686
01:51:31,485 --> 01:51:36,165
athlete but as a human, that at least
once a year you're doing a full blood

1687
01:51:36,165 --> 01:51:41,085
panel and preferably a, a full blood
panel with a hormonal panel attached to

1688
01:51:41,085 --> 01:51:45,315
it so you can better understand your free
testosterone, your total testosterone,

1689
01:51:45,554 --> 01:51:47,565
your estrogen, your blah, blah, blah.

1690
01:51:47,565 --> 01:51:51,134
All of the things that are
important for you as a human

1691
01:51:51,134 --> 01:51:53,235
being to be optimally set up.

1692
01:51:53,894 --> 01:51:56,085
You again, like the aura ring.

1693
01:51:57,105 --> 01:52:00,224
If you don't have an aura ring, now
you're guessing as to what your sleep.

1694
01:52:00,644 --> 01:52:04,575
Quality and quantity was same
with when you wake up in the

1695
01:52:04,575 --> 01:52:05,835
morning and you're tired.

1696
01:52:06,165 --> 01:52:10,635
If someone says, if you take a blood panel
and hormonal panel, you'll have metrics.

1697
01:52:10,965 --> 01:52:12,224
Why wouldn't you do that?

1698
01:52:12,585 --> 01:52:16,275
That's creating a baseline
understanding of who you are today

1699
01:52:16,665 --> 01:52:19,605
versus who you were 37 years ago.

1700
01:52:19,905 --> 01:52:24,945
And so these things need to be tested
and, and, and patronized throughout life.

1701
01:52:26,175 --> 01:52:29,955
So w with the TRT, once you're on
it, you gotta stay on it because

1702
01:52:29,955 --> 01:52:34,394
your body stops producing its own
testosterone, from my understanding.

1703
01:52:34,785 --> 01:52:35,625
Similar.

1704
01:52:35,775 --> 01:52:40,215
So when I was late teens, early twenties,
I started getting a receding hairline

1705
01:52:40,215 --> 01:52:42,045
and I'm like, oh no, this is terrible.

1706
01:52:42,045 --> 01:52:44,474
I would, I thought it was supposed
to happen when I get really old.

1707
01:52:44,474 --> 01:52:47,985
And, and so I, I go to the doctor,
I'm like, what can I do about this?

1708
01:52:47,985 --> 01:52:49,455
I'm like, well, we could put you on this.

1709
01:52:49,455 --> 01:52:50,385
I forget what it was.

1710
01:52:50,385 --> 01:52:53,835
There's some expensive medication
and, but they, you can also buy

1711
01:52:53,835 --> 01:52:56,235
this other medication, which is
basically the same thing, but

1712
01:52:56,235 --> 01:52:57,465
it's marketed for something else.

1713
01:52:57,465 --> 01:52:58,934
You can cut 'em up into fours.

1714
01:52:58,934 --> 01:53:00,135
And I said, okay.

1715
01:53:00,285 --> 01:53:04,335
Um, but how long do I have to take it for?

1716
01:53:04,365 --> 01:53:05,445
Well, for the rest of your life.

1717
01:53:05,715 --> 01:53:07,815
Okay, well what happens
if I stop taking it?

1718
01:53:08,235 --> 01:53:11,115
Oh, well all the hair that you would've
lost up to that point will just fall out.

1719
01:53:11,115 --> 01:53:14,745
I'm like, I'm not taking this
stuff for me, it didn't make sense.

1720
01:53:14,745 --> 01:53:15,615
I'm gonna lose my hair.

1721
01:53:15,615 --> 01:53:20,235
I gotta suck it up and figure it out
now, uh, while I was young and, um,

1722
01:53:20,865 --> 01:53:24,405
because I just knew I'm gonna find
myself in my later years in a situation

1723
01:53:24,405 --> 01:53:27,045
where I'm not gonna have this stuff
and I'd have to deal with it then.

1724
01:53:28,215 --> 01:53:30,525
Is it similar with testosterone?

1725
01:53:30,585 --> 01:53:32,054
So you gotta keep taking it.

1726
01:53:32,085 --> 01:53:37,665
Uh, and if you stop taking it, is there
gonna be like a massive, um, issue?

1727
01:53:38,985 --> 01:53:44,535
So, um, I, my understanding is, and this
is based on research, based on Tonga,

1728
01:53:44,535 --> 01:53:50,325
lots of people, my my belief is that once
you're on it, that's it, you're on it.

1729
01:53:50,655 --> 01:53:51,014
Hmm.

1730
01:53:51,075 --> 01:53:56,474
Uh, certainly at my age anyway, over a
period of time, the testosterone that

1731
01:53:56,474 --> 01:54:02,054
I'm injecting, um, basically derails,
for lack of a better term, derails the

1732
01:54:02,054 --> 01:54:03,795
natural production within your body.

1733
01:54:04,155 --> 01:54:10,215
And, uh, effectively you're now reliant
on injecting testosterone, uh, every

1734
01:54:10,215 --> 01:54:15,795
week, which I accepted when I started
the process, I, I thought about it and

1735
01:54:16,365 --> 01:54:19,545
I was like, okay, well, you know, I
guess I'm gonna be self-injecting for

1736
01:54:19,545 --> 01:54:24,075
the rest of my life until, you know,
someone invents the nano robots that,

1737
01:54:24,434 --> 01:54:27,675
you know, get injected into my body,
and then they take care of everything.

1738
01:54:28,125 --> 01:54:28,394
Mm-hmm.

1739
01:54:28,401 --> 01:54:30,345
But until then, I'm
gonna be self-injecting.

1740
01:54:30,345 --> 01:54:32,085
Now it's a bummer.

1741
01:54:32,355 --> 01:54:34,575
Like, I don't like
sticking needles in myself.

1742
01:54:34,845 --> 01:54:36,434
It's, it's no bueno.

1743
01:54:36,554 --> 01:54:43,695
But I'll say this, the, the, the
option is either do it or don't.

1744
01:54:43,755 --> 01:54:48,585
And if I don't, then my
quality of life is diminished.

1745
01:54:48,885 --> 01:54:53,625
And so I want an optimal life,
particularly for anyone who's listening

1746
01:54:53,625 --> 01:54:55,605
right now, once you're in your sixties.

1747
01:54:56,355 --> 01:54:59,625
You can see the horizon when
you're in your thirties.

1748
01:54:59,865 --> 01:55:00,195
Yeah.

1749
01:55:00,195 --> 01:55:01,605
Don't see the horizon.

1750
01:55:02,115 --> 01:55:05,385
You don't see the, uh, light at
the end of the tunnel, as it were.

1751
01:55:05,745 --> 01:55:08,655
But in your sixties, you do, you,
you've had enough time to look

1752
01:55:08,655 --> 01:55:11,595
backwards and, and gain wisdom.

1753
01:55:12,105 --> 01:55:17,925
The clarity of wisdom, but you also
realize that you're now in a phase

1754
01:55:17,925 --> 01:55:20,355
of life where the end is approaching.

1755
01:55:20,805 --> 01:55:26,835
And so what, how, how much of a quality
of life do you want in that last phase?

1756
01:55:27,045 --> 01:55:28,995
Well, I want maximum quality.

1757
01:55:29,235 --> 01:55:31,185
I want to be always optimal.

1758
01:55:31,695 --> 01:55:37,425
I wanna be doing spinning back
kicks on a tree log after hammering

1759
01:55:37,425 --> 01:55:39,255
on my bike for four hours.

1760
01:55:39,555 --> 01:55:40,665
That's what I want to do.

1761
01:55:40,965 --> 01:55:42,675
'cause that pleases Sean.

1762
01:55:42,945 --> 01:55:47,385
And that is kind of critical to
this conversation over decades.

1763
01:55:47,385 --> 01:55:51,135
I've put myself in a position where
I'm used to performing and I'm not

1764
01:55:51,135 --> 01:55:52,875
talking about performing little things.

1765
01:55:52,875 --> 01:55:55,215
I'm talking about performing
big things for me.

1766
01:55:55,635 --> 01:56:02,205
And so these big things don't just,
they don't just appear magically.

1767
01:56:02,655 --> 01:56:07,095
They are things that I've
spent decades building up to.

1768
01:56:07,605 --> 01:56:12,435
Now that I'm in the position that I
am where I have certain expectations

1769
01:56:12,435 --> 01:56:17,115
of myself, but more importantly, I
love the life that I've created and

1770
01:56:17,295 --> 01:56:19,155
I love doing the things that I do.

1771
01:56:20,180 --> 01:56:25,049
If, if someone says to me, all
that stuff you love doing, I. We're

1772
01:56:25,049 --> 01:56:28,950
gonna take that all away from you
just because you're freaking old.

1773
01:56:29,280 --> 01:56:31,889
Or you can take two shots per week.

1774
01:56:32,879 --> 01:56:33,839
Where's the shots?

1775
01:56:33,959 --> 01:56:34,500
I'll take it.

1776
01:56:34,530 --> 01:56:34,709
Yeah.

1777
01:56:35,129 --> 01:56:41,549
Because I'm too deep into loving
life to not do something like that.

1778
01:56:41,700 --> 01:56:45,929
I mean, you're almost giving up the
opportunity to live, not just the

1779
01:56:45,929 --> 01:56:50,639
life you love, but maybe even deeper
love for the life that you don't even

1780
01:56:50,639 --> 01:56:53,190
understand yet until you take some TRT.

1781
01:56:53,190 --> 01:56:58,740
So all that to say that there
is upside downside to TRT.

1782
01:56:58,799 --> 01:57:01,019
It should be something discussed
with your medical doctor.

1783
01:57:01,019 --> 01:57:03,209
It should be something that
you do some self-research on.

1784
01:57:03,209 --> 01:57:07,589
Talk to some friends, and if you're
listening to me right now, understand

1785
01:57:07,589 --> 01:57:14,160
that it, it can be a significant
game changer if you fall within the

1786
01:57:14,160 --> 01:57:17,549
category of it's a good idea for you.

1787
01:57:18,209 --> 01:57:18,690
So

1788
01:57:19,259 --> 01:57:19,469
give

1789
01:57:19,469 --> 01:57:20,129
it some thought.

1790
01:57:21,240 --> 01:57:22,650
What about peptides?

1791
01:57:22,679 --> 01:57:24,150
I've heard people talk about them.

1792
01:57:24,330 --> 01:57:25,049
Are they?

1793
01:57:25,049 --> 01:57:25,620
Um mm-hmm.

1794
01:57:26,099 --> 01:57:29,370
I, I think in Canada, they're kind of
a gray sort of thing in the states.

1795
01:57:29,370 --> 01:57:33,870
They're, um, I, I think they're,
uh, regulated and accepted.

1796
01:57:33,929 --> 01:57:38,849
Um, I, it's just come on my radar
when I started researching all

1797
01:57:38,849 --> 01:57:40,230
of this stuff for the podcast.

1798
01:57:40,845 --> 01:57:41,295
Hmm.

1799
01:57:41,894 --> 01:57:47,415
So, um, you know, about seven-ish
years ago, I, I, I banged myself

1800
01:57:47,415 --> 01:57:49,394
up pretty good on the BJJ mats.

1801
01:57:49,394 --> 01:57:52,425
Uh, it was a, almost a chronic injury.

1802
01:57:52,425 --> 01:57:57,015
Uh, some muscle issues and
whatever, some tearing and, um, and

1803
01:57:57,015 --> 01:57:58,724
I wasn't sure how to address it.

1804
01:57:58,724 --> 01:58:01,724
And so I started looking at
peptides, which were kind of

1805
01:58:01,724 --> 01:58:03,825
a emerging trend at the time.

1806
01:58:04,275 --> 01:58:11,144
Uh, I learned about something called BPC
1 57, and, uh, for anyone who is new to

1807
01:58:11,144 --> 01:58:14,865
peptides, BPC 1 57 is fairly well known.

1808
01:58:14,865 --> 01:58:19,845
There's a number of different peptides
out there that can, um, create a, a number

1809
01:58:19,845 --> 01:58:21,705
of different responses within the body.

1810
01:58:22,065 --> 01:58:28,724
So I'm not gonna say I did self-inject
BPC 1 57 for a period of a couple of

1811
01:58:28,724 --> 01:58:32,655
months, because that may or may not
be appropriate, but I do understand

1812
01:58:32,655 --> 01:58:35,535
BPC 1 57 for a couple of months.

1813
01:58:35,535 --> 01:58:42,105
And what I will say is I found
that it didn't provide the, um,

1814
01:58:42,165 --> 01:58:44,205
outcomes that I was hoping for.

1815
01:58:44,325 --> 01:58:52,905
Um, and in context of something like, you
know, TRT as the example, I found TRT to

1816
01:58:52,905 --> 01:59:00,434
be a way more efficacious or, or a much
more, um, impactful modality or, or, uh.

1817
01:59:01,605 --> 01:59:02,595
Inject into my life.

1818
01:59:03,195 --> 01:59:06,885
So all of this kind of boils down
into the last one I have here,

1819
01:59:06,885 --> 01:59:10,815
which is routines and mindset, the
glue that holds it all together.

1820
01:59:11,505 --> 01:59:16,575
Um, can you talk a little bit
about your routine and the mindset

1821
01:59:16,575 --> 01:59:21,765
that you have that's been employed
throughout your life for the

1822
01:59:21,765 --> 01:59:27,345
special forces for elite performing
athlete to where you are right now?

1823
01:59:28,965 --> 01:59:29,325
Sure.

1824
01:59:29,460 --> 01:59:35,025
I, I think that it's important for me
to, first of all establish the, my life

1825
01:59:35,055 --> 01:59:40,365
Before, when, when I was in high school,
I was a skinny, underperforming kid.

1826
01:59:40,365 --> 01:59:42,435
I weighed 135 pounds.

1827
01:59:42,465 --> 01:59:46,245
Uh, before I joined the military,
I didn't think I amounted much.

1828
01:59:46,605 --> 01:59:52,035
And, uh, throughout my military career,
I, I learned that that was completely

1829
01:59:52,035 --> 01:59:57,285
untrue, that I could amount to anything
that I wanted to amount to, because the

1830
01:59:57,285 --> 02:00:02,775
process that the military taught me, or
what I learned in my military career was

1831
02:00:03,045 --> 02:00:08,445
it's for me to use the tools that I've
got, this body, this mind, this spirit.

1832
02:00:09,015 --> 02:00:12,105
It's for me to use it in
ways that produce outcomes.

1833
02:00:12,165 --> 02:00:14,415
And so the military
taught me how to do that.

1834
02:00:14,415 --> 02:00:19,695
And, and then once I left the military
tree, not as a skinny underperforming

1835
02:00:19,695 --> 02:00:25,035
kid anymore, I had certain expectations
of myself, we'll call them tier one

1836
02:00:25,035 --> 02:00:27,525
expectations, for lack of a better term.

1837
02:00:28,035 --> 02:00:31,215
I was introduced to the awareness.

1838
02:00:31,725 --> 02:00:35,145
That I am capable of nearly anything.

1839
02:00:35,505 --> 02:00:39,975
Now, that sounds a, like a bold
claim, and it sounds braggadocious,

1840
02:00:40,455 --> 02:00:44,235
and I would never have believed
it when I was in my twenties.

1841
02:00:44,835 --> 02:00:48,765
But as I moved into my thirties, I
started adopting that tier one mindset.

1842
02:00:48,975 --> 02:00:53,775
I came to the realization that if I
want it to happen, it's freaking done.

1843
02:00:54,255 --> 02:00:56,445
It's just whether it's
important enough to me.

1844
02:00:56,445 --> 02:01:00,615
If my why is strong enough, if,
if for the following reasons, dot,

1845
02:01:00,645 --> 02:01:05,745
dot, dot, I have to save the planet,
consider me saving the planet.

1846
02:01:06,315 --> 02:01:06,435
Hmm.

1847
02:01:06,435 --> 02:01:09,825
And so, um, I was taught how to do it.

1848
02:01:10,215 --> 02:01:13,905
I came to believe in how
I'm capable of doing it.

1849
02:01:14,355 --> 02:01:19,095
And then from that point on, it was
simply a matter of me learning how to

1850
02:01:19,095 --> 02:01:22,875
do it through supporting structures,
through better sleep, through better

1851
02:01:22,875 --> 02:01:26,175
nutrition, through better et cetera,
things that we've talked about.

1852
02:01:26,985 --> 02:01:34,065
And so, to some degree, um, all of
this stuff doesn't amount to anything.

1853
02:01:34,560 --> 02:01:39,375
NN none of the stuff that we've talked
about amounts to anything unless

1854
02:01:39,405 --> 02:01:40,965
you start believing in yourself.

1855
02:01:41,595 --> 02:01:46,605
Unless you create a why within
yourself, a reason for existence, a

1856
02:01:46,605 --> 02:01:48,645
reason for listening to this podcast.

1857
02:01:49,065 --> 02:01:53,685
If you're at this point in the podcast
where you're starting to think about

1858
02:01:54,375 --> 02:01:58,995
some of the things that we've been
saying, all of it is easily engageable.

1859
02:02:00,465 --> 02:02:06,105
Once you accept the idea that you're on
this planet for a purpose, you ain't just

1860
02:02:06,105 --> 02:02:09,675
here to exist, you're here for a reason.

1861
02:02:10,125 --> 02:02:14,025
And that reason is for you
to start understanding.

1862
02:02:14,715 --> 02:02:19,725
And also, it's important that
that understanding isn't fixed.

1863
02:02:19,875 --> 02:02:24,135
So what you think you're here for
listening to this podcast right now

1864
02:02:24,615 --> 02:02:29,655
is right now, but a year from now, you
can be a completely different person.

1865
02:02:30,015 --> 02:02:33,765
You can apply some of these things
that we've been talking about, and

1866
02:02:33,765 --> 02:02:37,275
you can be, again, comparative to now.

1867
02:02:37,305 --> 02:02:41,715
You could be twice the person that
you are and that twice the person

1868
02:02:41,715 --> 02:02:48,555
that you are will have new goals, new
ideas, new reasons for your existence.

1869
02:02:48,735 --> 02:02:52,065
And so that has been my
way over the decades.

1870
02:02:52,425 --> 02:02:58,845
It has been a daily refining process
that looks at life holistically or

1871
02:02:58,845 --> 02:03:04,575
synergistically as all of these various
elements that I can control are all

1872
02:03:04,575 --> 02:03:08,595
being controlled by me for a purpose.

1873
02:03:09,105 --> 02:03:12,585
And without a purpose, you
don't control anything.

1874
02:03:12,825 --> 02:03:16,605
You simply accept rather than control.

1875
02:03:17,175 --> 02:03:21,255
And so my why is strong, my
understanding of the things

1876
02:03:21,255 --> 02:03:23,805
that I appreciate are strong.

1877
02:03:24,345 --> 02:03:26,565
Why I'm here is strong.

1878
02:03:26,775 --> 02:03:33,480
And so that makes me want I. To control
all of the variables, to optimize all

1879
02:03:33,480 --> 02:03:39,900
of the variables so that when I do this,
it's freaking with velocity, it's with

1880
02:03:39,900 --> 02:03:42,390
intentionality, it's with intensity.

1881
02:03:42,870 --> 02:03:46,440
And if I was getting poor sleep or I
was eating poorly, or I was thinking

1882
02:03:46,440 --> 02:03:50,640
poorly, or if I didn't understand what box
breathing is, or if I didn't understand

1883
02:03:50,640 --> 02:03:55,410
what psychological or physiological
size are and all the little tips and

1884
02:03:55,410 --> 02:04:01,140
tricks and tools that I picked up along
the years, if I didn't have a strong

1885
02:04:01,140 --> 02:04:03,269
why, none of those things would matter.

1886
02:04:03,510 --> 02:04:07,560
I'd simply just be existing
in life and then I would die.

1887
02:04:07,980 --> 02:04:09,120
And that isn't enough for me.

1888
02:04:09,600 --> 02:04:15,300
And so to kind of conclude all
of that commentary, I'd say

1889
02:04:15,300 --> 02:04:22,350
that, as I said earlier, my inner
world drives the external world.

1890
02:04:22,710 --> 02:04:27,060
And the more peaceful you can be in your
inner world, the more you can understand

1891
02:04:27,060 --> 02:04:29,670
your reason for being in this world.

1892
02:04:30,150 --> 02:04:39,180
The sooner that you can ize your outcomes,
the the sooner you can like start shaping

1893
02:04:39,240 --> 02:04:41,580
the fabric of the world around you.

1894
02:04:41,880 --> 02:04:46,230
If you think that you're a prisoner
of the world, you just haven't

1895
02:04:46,290 --> 02:04:50,430
learned how to be the be the jail.

1896
02:04:51,330 --> 02:04:51,990
Yeah.

1897
02:04:52,290 --> 02:04:54,150
The orchestrator, the, yes.

1898
02:04:54,150 --> 02:04:54,540
That's right.

1899
02:04:55,500 --> 02:04:56,070
I love it.

1900
02:04:56,070 --> 02:04:59,460
Sean, is there anything that we haven't
talked about that we should talk about?

1901
02:05:00,720 --> 02:05:04,650
Yeah, there sure is, but I know that
we've gone long on this because, you know,

1902
02:05:04,650 --> 02:05:09,090
because of my way, uh, I, I probably dove
a little bit too deep into some things

1903
02:05:09,090 --> 02:05:11,070
and not deeply enough into other things.

1904
02:05:11,070 --> 02:05:14,820
And so there's quite a list of things
that I would love to talk about.

1905
02:05:14,820 --> 02:05:17,160
But I know this is
probably been a bit long.

1906
02:05:17,160 --> 02:05:24,660
So what I will say is, um, this
subject, longevity fitness in,

1907
02:05:24,660 --> 02:05:29,640
in your later phases of your life
or how to be a better performing

1908
02:05:29,640 --> 02:05:35,190
human being overall holistically,
is a massive subject that we have.

1909
02:05:35,820 --> 02:05:39,180
Covered some of it, but not
all of it, that's for sure.

1910
02:05:40,200 --> 02:05:44,130
I think it's probably best if we don't
dive into all the other things that I

1911
02:05:44,130 --> 02:05:50,400
have in mind, and I'll simply rely on
the crutch, as it were, of hopefully

1912
02:05:50,400 --> 02:05:52,320
the book that I'll deliver to you.

1913
02:05:52,320 --> 02:05:55,170
Like, uh, at the moment
this podcast is done.

1914
02:05:55,260 --> 02:05:58,500
You'll have it in your hot little
hands, then you can choose what

1915
02:05:58,500 --> 02:06:01,890
to do with it, uh, within your
own, uh, sphere of influence.

1916
02:06:03,120 --> 02:06:04,140
That sounds amazing.

1917
02:06:04,230 --> 02:06:08,040
So there's gonna be links to the
collective in the description here.

1918
02:06:08,040 --> 02:06:10,950
They'll have links where people
can find you on social media.

1919
02:06:11,340 --> 02:06:14,130
If people listen to this,
have questions, by all means,

1920
02:06:14,130 --> 02:06:15,600
throw it up into the comments.

1921
02:06:15,630 --> 02:06:19,860
And we still have one more
thing to record for the outpost.

1922
02:06:19,890 --> 02:06:24,360
Just a very short, kind of deeper, more
personal, a bit more intimate that's

1923
02:06:24,360 --> 02:06:28,170
not shared with the general public and
the outpost is something that's there

1924
02:06:28,170 --> 02:06:29,820
for the Silver Court Club members.

1925
02:06:30,570 --> 02:06:34,500
Sean, thank you very much for
being on the Silver Core Podcast.

1926
02:06:36,450 --> 02:06:37,890
I always appreciate hanging out with you.