Latest / Bomb Life / Ancient Secrets, Modern Life with Dr. John Douillard |319

Transcript

Ancient Secrets, Modern Life with Dr. John Douillard |319 · Bomb Life

0:00
[SPEAKER_00]: the limbrane lymph, which controls immune response.
0:03
[SPEAKER_00]: It takes out the trash every cell in your body and it delivers fatty acids for energy and hormone production.
0:09
[SPEAKER_00]: And if that system breaks down, then you're going to pay a hormonal price, a lack of immunity price, a no-energy price, you know, a lot of bad things not then.
0:32
[SPEAKER_01]: Welcome to the Bond Life Podcast where fitness, vines, and real talk collide.
0:36
[SPEAKER_01]: This is it just about workouts.
0:38
[SPEAKER_01]: It's about transforming your body, mind, and life.
0:40
[SPEAKER_01]: Get ready for unfiltered conversations, expert advice, and the motivation you need to level up in every way.
1:00
[SPEAKER_01]: Hey everyone, welcome to the Bomb Life podcast.
1:04
[SPEAKER_01]: I am Melissa Vogel, you're host to welcome to the show.
1:07
[SPEAKER_01]: Oh, you guys, this episode's gonna be another good one.
1:10
[SPEAKER_01]: But first, I gotta give you a recap a little bit on life.
1:13
[SPEAKER_01]: It has been a crazy past couple of weeks here for me.
1:16
[SPEAKER_01]: I'm actually just recovering from, I don't know, some type of massive flu.
1:21
[SPEAKER_01]: I don't even know what I had, but it was bad.
1:23
[SPEAKER_01]: So if I sound a little recipe today on the mic, note that this is my first show back.
1:27
[SPEAKER_01]: This is my first recording back.
1:29
[SPEAKER_01]: I think my voice sounds pretty good, but it does feel a little bit raspy.
1:33
[SPEAKER_01]: I'm still have this lingering cough kind of a lingering headache too.
1:37
[SPEAKER_01]: I'm not sure what hit me.
1:39
[SPEAKER_01]: I was kind of doing the math and I'm like, I haven't been sick in probably like five to seven years.
1:45
[SPEAKER_01]: Can't even remember the last time I had the sniffles and when I was going back and trying to figure out like when was the last time that like I was even sick.
1:52
[SPEAKER_01]: It's been a long time.
1:53
[SPEAKER_01]: So for me to get hit with something it was bad.
1:56
[SPEAKER_01]: It took me down and one of the lessons I just had it to like mention this like one of the lessons that I learned from going down and being sick is one how important rest in recovery is.
2:09
[SPEAKER_01]: it really did put me on my butt and make me nap and make me slow down.
2:15
[SPEAKER_01]: That's one good thing that we can take away from illness is that it does force you to stop and recover.
2:21
[SPEAKER_01]: Now that I wasn't doing terrible at that before, or that I was doing terrible at that before, but man does it open your eyes and then too,
2:29
[SPEAKER_01]: how important it is to get back to your training and to move your body but at a pace that is appropriate.
2:37
[SPEAKER_01]: So I totally wanted to wake up the next day and just be like, let's go.
2:40
[SPEAKER_01]: I actually did try to go to the gym and then I thought I was better than a mic.
2:45
[SPEAKER_01]: Nope, not at all, get your butt back home because you don't want to be in this weird place of like, oh, I feel better But you're not fully better and then you go and push yourself and then you have setbacks with your illness and then your symptoms come back And then you get a fever again really take time to learn your body
3:04
[SPEAKER_01]: am I recovered?
3:06
[SPEAKER_01]: Is it completely gone?
3:07
[SPEAKER_01]: Do I have the strength?
3:08
[SPEAKER_01]: And do I have the food and power in me to push through this workout or do I need to slow down?
3:13
[SPEAKER_01]: Do I need to take a day where I'm actually eating more food, more carbs?
3:17
[SPEAKER_01]: And then I can get back at it.
3:19
[SPEAKER_01]: It really takes some like just self-reflection, you know, when you're sick because you don't want to go back to foot.
3:26
[SPEAKER_01]: too soon.
3:26
[SPEAKER_01]: You don't want to push too hard, but then there's the flip side too, right?
3:30
[SPEAKER_01]: I've also seen it where sickness and illness will be the reason why someone hasn't worked out in a year.
3:36
[SPEAKER_01]: They get sick, they fall off track, they never get back at it, and then they're like,
3:41
[SPEAKER_01]: Yeah, that was like six months ago and I'm like, what happened, you know, what made you get off the path that you were on and like, oh, I got sick.
3:47
[SPEAKER_01]: I got really, really sick.
3:48
[SPEAKER_01]: And then I just never got back at it.
3:49
[SPEAKER_01]: So it's finding that balancing act of like, okay, you want to get back at it because you don't want too much downtime, whereas you don't get back.
3:57
[SPEAKER_01]: ever, you know, and then you don't want that big gap to or that happens.
4:01
[SPEAKER_01]: So it's really finding that balance.
4:04
[SPEAKER_01]: And it's crazy.
4:04
[SPEAKER_01]: It seems like every year the closer we get to like the kids being out of school and the weather gets nice, weird illnesses come up.
4:10
[SPEAKER_01]: So I wanted to make sure I brought this up.
4:12
[SPEAKER_01]: and just have awareness around it because there is no right or wrong answer.
4:15
[SPEAKER_01]: I can't be like, oh yeah, when you get sick, weeks, five days, and then start working out again, you know, all of your symptoms have left?
4:22
[SPEAKER_01]: No, everyone is different in what you're eating and how you're fueling your body and hydrating.
4:27
[SPEAKER_01]: That's all different for each person too.
4:29
[SPEAKER_01]: So pay attention to this.
4:31
[SPEAKER_01]: No, like, okay.
4:32
[SPEAKER_01]: I'm going to give myself this many more days.
4:34
[SPEAKER_01]: I'm going to pay attention to my sleep.
4:36
[SPEAKER_01]: I'm going to pay attention to my carbs.
4:37
[SPEAKER_01]: I'm going to pay attention to my protein.
4:39
[SPEAKER_01]: And then I'm going to evaluate when I can go back.
4:40
[SPEAKER_01]: And then you got to determine how fast you can go back.
4:43
[SPEAKER_01]: So my workout today was like a little over an hour.
4:47
[SPEAKER_01]: Usually when I go to the gym, I can be working out for a straight hour and half two hours.
4:51
[SPEAKER_01]: Today I'm going to go and again, I'm going to pay attention.
4:53
[SPEAKER_01]: I'm going to go a little bit slower.
4:55
[SPEAKER_01]: I'm going to be more mindful of
4:58
[SPEAKER_01]: How I feel if I get dizzy, what do I need?
5:01
[SPEAKER_01]: I'm gonna make sure I hydrate plenty before I go and really start moving my body again because I can tell it needs it.
5:06
[SPEAKER_01]: It needs that movement, it needs to be, I don't know, kind of pushed a little bit, you know, like start getting uncomfortable again with resistance training, you know, straining my muscles, but in a safe way.
5:18
[SPEAKER_01]: So it's finding that balance and you're not gonna get good at finding that balance unless you practice, you know, I'm really think about what's my next step
5:27
[SPEAKER_01]: do I need more rest?
5:29
[SPEAKER_01]: How much time does need to go by and evaluating?
5:31
[SPEAKER_01]: And that's something that people don't talk about in the fitness industry.
5:35
[SPEAKER_01]: And people can't give you an answer for that either.
5:37
[SPEAKER_01]: So I just wanted to say something about it.
5:39
[SPEAKER_01]: I wanted to plant that seed in your head because sickness and illness is going to happen to everyone.
5:44
[SPEAKER_01]: And you do have to find that sweet spot of like, okay, yes, it is time to go.
5:49
[SPEAKER_01]: Let's do this or like, hey, no, I need to kind of back off and
5:55
[SPEAKER_01]: Now let's dive into this week's episode because it goes right along with all of this and our health are well-being, our longevity, all of it.
6:06
[SPEAKER_01]: Today's guest is Dr. John Duyard and he is an Aruvedic science guy.
6:12
[SPEAKER_01]: He's an author, natural health educator.
6:15
[SPEAKER_01]: He's absolutely incredible.
6:16
[SPEAKER_01]: He's the founder of LifeSpot and for 40 plus years he's helped more than 100,000
6:22
[SPEAKER_01]: and many athletes as the former director of Player Development for the MBA's New Jersey Nuts.
6:28
[SPEAKER_01]: He has built a trusted Aruveta and Natural Health Education platform with over 1,500 free articles and videos reaching well over 500,000 followers and just millions of YouTube videos.
6:43
[SPEAKER_01]: He connects time-tested Ariveta with modern science to share practical ways to improve digestion, energy, sleep, and resilience through seasonal eating, circadian habits, and even how you breathe.
6:56
[SPEAKER_01]: And today, you guys are going to leave with Simple.
6:58
[SPEAKER_01]: actionable shifts that you can try today.
7:01
[SPEAKER_01]: We talk about nose and mouth breathing.
7:04
[SPEAKER_01]: We talk about sleeping, sleeping on your laptop.
7:06
[SPEAKER_01]: Important that is walking after a meal, the lymphatic system, your diaphragm, all of it.
7:11
[SPEAKER_01]: This episode is going to really open your eyes to a few things.
7:15
[SPEAKER_01]: And I want you guys to open your eyes to this to help create change.
7:19
[SPEAKER_01]: Make sure you check out the show notes.
7:20
[SPEAKER_01]: Check out Lifespa.
7:22
[SPEAKER_01]: Oh my god, we talked about melatonin too.
7:24
[SPEAKER_01]: And the link to melatonin
7:27
[SPEAKER_01]: to all cancers, like curing them, like helping them not that melatonin causes cancers, exact opposite.
7:33
[SPEAKER_01]: It's just an incredible conversation and Dr. John knows his stuff on this.
7:40
[SPEAKER_01]: He's an author of several different books and he's so big on, you know, not just bubblewrapping your diet, but building like resistance.
7:49
[SPEAKER_01]: and paying attention to what we eat, and what we're using to fuel our bodies.
7:53
[SPEAKER_01]: So great conversations.
7:54
[SPEAKER_01]: So lucky to have him on.
7:56
[SPEAKER_01]: Make sure you guys check out the show notes again.
7:58
[SPEAKER_01]: Give him a like, a follow.
7:59
[SPEAKER_01]: Go to his website, go to lifespot.com, read more.
8:04
[SPEAKER_01]: And...
8:05
[SPEAKER_01]: This is one of those episodes that you're gonna be really glad that you listen to.
8:08
[SPEAKER_01]: All right, everyone.
8:10
[SPEAKER_01]: As always Make sure you go to the show notes click the link if you need help with coaching changing taking those Apps because once you hear information it can be a little over
8:20
[SPEAKER_01]: For one minute, you're like, well, what do I do?
8:21
[SPEAKER_01]: What's my next app?
8:22
[SPEAKER_01]: How do I get help?
8:23
[SPEAKER_01]: Am I a threat?
8:24
[SPEAKER_01]: Like, what do I do from here?
8:25
[SPEAKER_01]: I don't ever want someone ending an episode going, I don't know what to do from here.
8:29
[SPEAKER_01]: Go to the show notes.
8:31
[SPEAKER_01]: Book a call.
8:32
[SPEAKER_01]: Ask questions.
8:32
[SPEAKER_01]: Send us an email at it's MelissaVocalatgmail.com and we're here to help help you go next level.
8:38
[SPEAKER_01]: So for now, make sure you write and review this episode.
8:41
[SPEAKER_01]: Please leave us five stars if you feel appropriate, leave us a review.
8:44
[SPEAKER_01]: Every little bit helps.
8:46
[SPEAKER_01]: It's like leaving me a huge tip in the tip jar.
8:48
[SPEAKER_01]: All right, everyone.
8:48
[SPEAKER_01]: Enjoy the show.
8:56
[SPEAKER_01]: Hey everyone, welcome to the bomb life podcast.
9:00
[SPEAKER_01]: Today we have Dr. Doyard on.
9:02
[SPEAKER_01]: Welcome to the show, Dr. John.
9:04
[SPEAKER_01]: Great to be here.
9:05
[SPEAKER_01]: Thank you.
9:06
[SPEAKER_01]: I'm excited to have you.
9:08
[SPEAKER_01]: We were chatting a little bit.
9:10
[SPEAKER_01]: Dr. John comes from a company called Interview Valle.
9:13
[SPEAKER_01]: So shout out to you guys and they're just like absolutely amazing.
9:17
[SPEAKER_01]: And when your sheet came across my desk and I was reading like everything that you have done, everything that you've accomplished,
9:25
[SPEAKER_01]: This podcast needs you on the show.
9:29
[SPEAKER_01]: So I'm really excited to have conversation around everything that you specialize in today.
9:33
[SPEAKER_01]: So tell me, I've got to know, because we're going to dive into are you made of science today?
9:38
[SPEAKER_01]: And what that even means, how did you get into this first of all?
9:43
[SPEAKER_01]: I've got to know, I'm always curious of how my guests got onto the path of what they specialize in.
9:48
[SPEAKER_01]: So what led your life down, gut health, longevity,
9:55
[SPEAKER_00]: I mean, I, you know, I give credit to my mom.
9:58
[SPEAKER_00]: She was like the prevention magazine mom and the health food mom.
10:02
[SPEAKER_00]: Really.
10:03
[SPEAKER_00]: Yeah, for sure.
10:04
[SPEAKER_00]: So I give all credit to her.
10:06
[SPEAKER_00]: And then in probably early 1980s, 81, I think it was.
10:11
[SPEAKER_00]: I went to a lecture in LA about yoga and meditation and Ayurveda.
10:17
[SPEAKER_00]: And I went up to the guy afterwards and I said, Hey, I'm training for an Iron Man.
10:21
[SPEAKER_00]: What is Ayurveda and yoga and meditation think about?
10:24
[SPEAKER_00]: an Iron Man and they were like, you know, what is that?
10:26
[SPEAKER_00]: And I told him, it's just two and a half mile, you know, some in the ocean and it's 112 mile by 26 mile around and he looked at me and he was like, why do you do that?
10:35
[SPEAKER_00]: And I was like, you know, no one ever asked me that before, so I didn't really have any answer that he looked at me and he says, do you meditate?
10:42
[SPEAKER_00]: And I was like,
10:43
[SPEAKER_00]: Yeah, and I learned a meditative, my mom taught my sister and I had a meditative, you know, I was with Chancellor of meditation when I was on like junior in high school and, and yeah, and he goes, do you sleep when you meditate?
10:53
[SPEAKER_00]: I go deeply.
10:54
[SPEAKER_00]: It's great.
10:55
[SPEAKER_00]: I get this knockout sleep.
10:56
[SPEAKER_00]: It was amazing.
10:57
[SPEAKER_00]: And he looked at me again.
10:58
[SPEAKER_00]: I go as an idiot and said, you know, meditation is not sleep.
11:01
[SPEAKER_00]: Sleep is knocked out.
11:02
[SPEAKER_00]: Meditation is being alert and resting at the same time.
11:06
[SPEAKER_00]: I was like, oh, that's not, I don't have that on out, you know?
11:10
[SPEAKER_00]: And he said, you're exhausted.
11:12
[SPEAKER_00]: And it's way too much.
11:14
[SPEAKER_00]: And I said, well, what if I were able to do all this exercise?
11:16
[SPEAKER_00]: Could I love it?
11:17
[SPEAKER_00]: And not fall asleep in my meditation.
11:19
[SPEAKER_00]: He was like, yeah, you could do that.
11:20
[SPEAKER_00]: And I was like, okay, good.
11:21
[SPEAKER_00]: I'm going to do that.
11:22
[SPEAKER_00]: So I started going to weekend meditation retreats in LA, like yogurt breathe meditate, yogurt breathe all day for two days, you know, for a weekend.
11:29
[SPEAKER_00]: I went for a two-week version of
11:31
[SPEAKER_00]: True story.
11:32
[SPEAKER_00]: It's actually jet fuels.
11:33
[SPEAKER_00]: The chapter of my last book and my breathing book was called jet fuels about what happened to me.
11:38
[SPEAKER_00]: But I got shot out of a can and went into a three month runner's high experience where I was competing at a significantly higher level, became very competitive, started winning medals.
11:48
[SPEAKER_00]: Not only did I...
11:49
[SPEAKER_00]: perform at a level where my friends thought I was on steroids.
11:52
[SPEAKER_00]: Some of them learned to meditate because they knew exactly what was happening.
11:54
[SPEAKER_00]: But I also had this level of academic bandwidth.
11:57
[SPEAKER_00]: I was in my clinical internship at the time and I was just blowing it up.
12:00
[SPEAKER_00]: I couldn't but there's nothing I couldn't do.
12:02
[SPEAKER_00]: And I related it to the eye of a storm, you know, which is the coexistence of opposites.
12:07
[SPEAKER_00]: The calm and the winds coexist, which is your meditation and, you know, being resting and active, which is supposedly the thing of meditation,
12:16
[SPEAKER_00]: And it's kind of like a solar system where planet's been around as high in the center and atoms do the same thing.
12:21
[SPEAKER_00]: This law of nature where the two opposites coexist is what the runner's highest is that it's my best race is my easiest race.
12:28
[SPEAKER_00]: And I flipped into that for three months and
12:31
[SPEAKER_00]: never forgot it.
12:32
[SPEAKER_00]: But after three months, it kind of disappeared.
12:34
[SPEAKER_00]: I started reading books about the runners high and the zone end up going to India in 1986 to study Ayurvedic medicine and ended up coming back and started teaching medical doctors Ayurvedic medicine.
12:46
[SPEAKER_00]: And that's when I had a kind of
12:47
[SPEAKER_00]: realize that I need to bring the science to this ancient wisdom, and that's what I do today, as I write articles about ancient medical wisdom.
12:54
[SPEAKER_00]: And if I can find science to back it up, I mean, you got something that is time test that thousands of years is still here today, and it has science to prove it.
13:02
[SPEAKER_00]: And that's a really great place for us to start, particularly in the world where nobody knows, like, you know, like science can prove whatever it wants all by itself.
13:10
[SPEAKER_00]: So having that, you know, time tested wisdom and science is kind of where I live.
13:16
[SPEAKER_01]: What is are you made up like because I'm sure people are listening going like I've heard that term before I might have read a book on it before or some people are probably listening going like I don't know what the hell is guys talking about what exactly is it?
13:30
[SPEAKER_00]: Well, it's the sister science of yoga, you know, and it's the medical system of yoga.
13:35
[SPEAKER_00]: So it's about higher means life and data means truth or science.
13:41
[SPEAKER_00]: So it's the science of life.
13:45
[SPEAKER_00]: study of nature, the cycles, they talked about circadian rhythms thousands of years ago, when you should eat, when you said sleep, when you should exercise, when you should, you know, the academic, and those are the biological clocks that should be in sync with nature circadian rhythms.
14:02
[SPEAKER_00]: We're just beginning to understand that today, but that was the, you know, 101 Ayurveda, eat a big meal in the middle of the day, exercise, first thing in the morning,
14:12
[SPEAKER_00]: You know, go to bed with this on, up with this sun, you know, all these kind of, you know, aligning of biological clocks and rhythms.
14:19
[SPEAKER_00]: They knew about the microbiome.
14:21
[SPEAKER_00]: Thousands of years ago before microscope, they, they talked about what they called creamy, which are visible and invisible bacteria.
14:28
[SPEAKER_00]: And they said there, some of them are really bad and some of them are really good.
14:32
[SPEAKER_00]: They said, don't be killing anything, just support the environment, the ecology.
14:38
[SPEAKER_00]: And that was the message of the 2004 microbiome, probably the first message we got when they first discovered the microbiome, they said, treat the ecology, the environment.
14:48
[SPEAKER_00]: Don't go killing things.
14:49
[SPEAKER_00]: So we didn't listen and we keep cluttering bugs with everything we can think of.
14:53
[SPEAKER_00]: They come back stronger, less diverse, and a whole bunch of problems.
14:57
[SPEAKER_00]: They were so profound in their thinking, and so when I started writing articles, I write one or two articles, and I would have nothing left.
15:04
[SPEAKER_00]: But I've written over 1,500 articles, taking these ancient medical practices and tying into real science.
15:10
[SPEAKER_00]: That generally is buried in the medical journals that's never reaching medical practices.
15:15
[SPEAKER_00]: There's so much about the lymphatic system, which is the longevity system we know nothing about.
15:19
[SPEAKER_00]: It's the number one system they treated thousands of years ago, still doing it today, and it's the system of longevity.
15:25
[SPEAKER_00]: Like who talks about that?
15:26
[SPEAKER_00]: the science is there.
15:28
[SPEAKER_00]: It's not a medical practice, but there's volumes in the research journals.
15:32
[SPEAKER_01]: Why do you think that is?
15:34
[SPEAKER_01]: Why do you think it's so, I don't want to say hidden, but just like undiscovered or, I don't know, when I've gotten to my doctor before and I brought things up like this and like, hey, what do you think of this?
15:46
[SPEAKER_01]: Or what do you think about, you know, working on my lymphotic system or a drainage?
15:49
[SPEAKER_01]: Like it's just, I almost got laughed out of the room a
15:55
[SPEAKER_01]: And I'm like, man, and I know what I'm talking about.
15:58
[SPEAKER_01]: And I'm just curious, you know, at this point, I'm just kind of like seeing what they say.
16:02
[SPEAKER_01]: And I'm like, what if that was someone else?
16:05
[SPEAKER_01]: You know, that, like, really was like, no, hey, doc, I really need to know what you think of this because I value your opinion and then got shot down.
16:12
[SPEAKER_01]: But why do you think that it's so underlucked and under disgust?
16:17
[SPEAKER_00]: You know, I kind of think it's because medical doctors don't have time to read the medical journals.
16:24
[SPEAKER_00]: So they get their information from the pharmaceutical reps.
16:27
[SPEAKER_00]: So it's become a system of pharmaceuticals.
16:31
[SPEAKER_00]: I'm a kind of a science guy, right?
16:33
[SPEAKER_00]: So there's 15 studies in the medical journals that show that if you strengthen your diaphragm,
16:40
[SPEAKER_00]: You can reverse your heartburn, gird, reflux lower your blood pressure.
16:44
[SPEAKER_00]: And the diaphragm is the number one pump of your lymphatic system.
16:48
[SPEAKER_00]: And in one study, 90% of the athletes that were tested did not have a diaphragm relaxing and contracting fully.
16:54
[SPEAKER_00]: And as they get older, the ribcage gets tighter and tighter and tighter.
16:57
[SPEAKER_00]: We breathe more shallow into the fighter fight receptors.
17:00
[SPEAKER_00]: Why just becomes an emergency?
17:01
[SPEAKER_00]: And we slowly, slowly begin to accelerate the aging process.
17:06
[SPEAKER_00]: Now, all that's, you know, have ever gone to the doctor with heartburn, anyone out there and and they tell you, oh, here's some really cool breathing exercises they reverse your heartburn.
17:14
[SPEAKER_00]: There's 15 studies here to back it up.
17:16
[SPEAKER_00]: That never happens.
17:18
[SPEAKER_00]: And that's why I think it's so important to look at traditional practices and then show the science and go, you know what?
17:26
[SPEAKER_00]: This is unfortunate, but it's because the doctors don't have time to read the journals.
17:30
[SPEAKER_00]: I mean,
17:36
[SPEAKER_00]: probably shouldn't say this on Melatonin to prevent and treat pretty much every possible cancer on the planet.
17:43
[SPEAKER_00]: Really?
17:44
[SPEAKER_00]: I had so many, oh my god, I had so many patients who go to the medical doctor with cancer, they're oncologists, they never mentioned Melatonin.
17:52
[SPEAKER_00]: I print out study after study after study for their specific cancer from my patients, to take to the medical doctor, you know, and get, you know, say, is it okay if I can combine this?
18:01
[SPEAKER_00]: And that would say yes, but they knew nothing about it.
18:05
[SPEAKER_00]: It's just such a weird system we have today because it's become monetized in a pharmaceutical way, where you get on a medication and you never get off, and that doesn't need to happen.
18:20
[SPEAKER_00]: If you are a weak diaphragm, you're also not going to pump the lymph in and out of your brain.
18:28
[SPEAKER_00]: And when COVID was first, you know, when long haul COVID was first found out, the study showed it was linked to congestion of the brain's lymph and lymphatic system, which sounds like three pounds of plaque and trash out of your head, however, while you sleep at night.
18:41
[SPEAKER_00]: But if you don't breathe well like during COVID, you're not going to pump the trash out.
18:45
[SPEAKER_00]: It's going to build up in your brain, the brain, the limb brain, lymph, which controls immune response.
18:50
[SPEAKER_00]: It takes out the trash every cell in your body, and it delivers fatty acids for energy and hormone production.
18:56
[SPEAKER_00]: And if that system breaks down, then you're going to pay a hormonal price, a lack of immunity price, a no-energy price, you know, a lot of bad things happen.
19:05
[SPEAKER_00]: So by understanding and strengthening the diaphragm is strengthening the lymph, you can actually support a healthier immune response.
19:14
[SPEAKER_00]: If the brain lymph is congested and studies now show that that's linked to anxiety, depression, cognitive decline, inflammation, infection, and autoimmune concerns, where the brain unknown how many fire trucks descend to the immune event somewhere in your body, so it sends too many or too little.
19:30
[SPEAKER_00]: That's because of a congested lymph and when you track the lymph to its upstream cause, which you always want to ask the next question, what cause that?
19:39
[SPEAKER_00]: You're looking flat out at the digestive system and what do we have in America for eating food, bubble wrapping your diet?
19:46
[SPEAKER_00]: Don't eat wheat, don't eat dairy, don't eat nuts, seeds, grains, lagoons, nitrates, oxalates, gorgeoges, we're just being told, don't eat, don't eat, don't eat, don't eat.
19:53
[SPEAKER_00]: Now, instead of strengthening this digestive system, so it can digest and detoxify, massively wider birth of foods that we should be able to do.
20:03
[SPEAKER_00]: Our ancestors did it, why can't we?
20:07
[SPEAKER_00]: So this is why it's sort of like a broken system.
20:09
[SPEAKER_00]: We just think, oh, you have heartburn.
20:11
[SPEAKER_00]: Here's the pill to put out your stomach acid.
20:13
[SPEAKER_00]: That makes no sense.
20:15
[SPEAKER_00]: Now you can't digest anything, your stomach acid is your first lot of protection against parasites and bacteria and environmental pollutants.
20:22
[SPEAKER_00]: And if you have no stomach acid, it's like an open door.
20:25
[SPEAKER_00]: Anybody and everybody can just walk right in and wreak havoc in your gut.
20:29
[SPEAKER_00]: It doesn't make any sense.
20:30
[SPEAKER_01]: I know.
20:31
[SPEAKER_01]: Well, they do the same thing with mental health.
20:33
[SPEAKER_01]: They're like, I'm feeling depressed and anxious and they go in there and you get an antidepressant.
20:38
[SPEAKER_01]: you know to you know put more chemical in your brain that supposedly like you're lacking and it doesn't help.
20:45
[SPEAKER_01]: It's just masking the problem.
20:47
[SPEAKER_01]: They're not looking in an environment.
20:48
[SPEAKER_01]: They're not looking at gut and everything else that you were saying that you know that impacts it to.
20:52
[SPEAKER_01]: It's having the same thing with mental health.
20:54
[SPEAKER_00]: So, true, we just look at Western medicine designed to, you know, diagnose a part and fix a part, you know, and with no recognition that everything's connected.
21:04
[SPEAKER_00]: Right.
21:04
[SPEAKER_00]: And it's so illogical and patients are finally getting, you know, wind of like, this doesn't make any sense you're just giving me something for the blood pressure.
21:13
[SPEAKER_00]: I got to stay on this for the rest of my life.
21:15
[SPEAKER_00]: We're steady.
21:16
[SPEAKER_00]: So if you strengthen your diaphragm, it can lower your blood pressure as fast as a westery medication in just three minutes by actually getting the diaphragm to pump lymph, which means the trash is now getting us like a hose, right?
21:30
[SPEAKER_00]: You clamp a hose on the lymphatic side, which is the drainage side, then the blood's going to build up the hose going to start to swell.
21:36
[SPEAKER_00]: That's right, right?
21:37
[SPEAKER_00]: So
21:37
[SPEAKER_00]: Why not evaluate the drainage system, the immune carrying system, the detox system, and the one that delivers all the fast for skin health and hormone health, thus fatty acids are required to make hormones.
21:54
[SPEAKER_00]: And if your lymphus can just, now, let me give you a couple of examples if your lymphus can, we have a limb quiz you can take, but let's say if you have your hand, your wings are tight in your fingers, your swell, you hold on to water,
22:04
[SPEAKER_00]: your joys begin to ache.
22:05
[SPEAKER_00]: Maybe you wake up morning in that your stiffer and ache year, then you'd like your tired, your lethargic.
22:11
[SPEAKER_00]: You have extra weight around your belly and hips.
22:13
[SPEAKER_00]: You have brain fog, mental lack of mental clarity, food intolerances, skin rashes, maybe all over your body on your hands and your legs and your tired and lethargic.
22:24
[SPEAKER_00]: If any of that, the problem is probably
22:29
[SPEAKER_00]: tied to an upper digestive issue, then it is, you know, I need to give you the anti-inflammatory for that pain.
22:36
[SPEAKER_00]: That doesn't do anything for the upstream costs.
22:39
[SPEAKER_01]: You've mentioned this about like the diaphragm and strengthening it and working with it.
22:43
[SPEAKER_01]: How does that happen?
22:44
[SPEAKER_01]: Like, what does that look like?
22:45
[SPEAKER_01]: Because I'm sure people are sitting there going like, am I like, excuse me?
22:48
[SPEAKER_01]: I'm a stoveg, like, I'm a hold my breath.
22:50
[SPEAKER_01]: Like, what does this look like for someone to do this work?
22:53
[SPEAKER_01]: And you said changes within three,
22:56
[SPEAKER_01]: Then it's three seconds.
22:57
[SPEAKER_01]: Yeah.
22:57
[SPEAKER_01]: I can't remember what you said.
22:59
[SPEAKER_00]: That's true.
23:00
[SPEAKER_00]: Yeah.
23:00
[SPEAKER_00]: Yeah.
23:01
[SPEAKER_00]: So, you know, when I revedic medicine, Pranayam breathing techniques are like the thing.
23:07
[SPEAKER_00]: And studies show the longer and slower you breathe the more calm and more parasympathetic dominant you become the more repair and the healing that you become.
23:15
[SPEAKER_00]: But when your diaphragm is not fully contracting and fully relaxing you need what the Western journals say to fix all the the heartburn the girl the reflex of blood pressure that requires what's called maximum inspires to a breathing technique.
23:32
[SPEAKER_00]: So those are the tools that we're used.
23:35
[SPEAKER_00]: So that means I have to take my diaphragm.
23:37
[SPEAKER_00]: fully contract it and fully relax it.
23:40
[SPEAKER_00]: That's the key.
23:41
[SPEAKER_00]: So how do we do that?
23:42
[SPEAKER_00]: And I can teach you how to do that real quick.
23:44
[SPEAKER_00]: And remember, the rib cage has a job to squeeze all the area.
23:47
[SPEAKER_00]: That's just only job.
23:49
[SPEAKER_00]: And if you don't have a functional diaphragm, the rib cage is going to contract and open the rib cage up.
23:57
[SPEAKER_00]: The rib cage is going to win the war over time.
23:59
[SPEAKER_00]: And as you get older and older and older, you're walking around.
24:01
[SPEAKER_00]: I think in puffing with your mouth open, that's only because of ribcage, rigidity, and lack of diaphragmatic function.
24:09
[SPEAKER_00]: So we're going to do a maximum of spritre breathing technique together right now.
24:12
[SPEAKER_00]: So what you're going to do is you're going to take your arms over your head.
24:15
[SPEAKER_00]: Okay, now your arms are going to be like levers to reach, reach, reach, and bring your ribcage up.
24:20
[SPEAKER_00]: Okay, now as if we're going to breathe in, your diaphragm is going to go down.
24:24
[SPEAKER_00]: So we're going to separate your diaphragm's going to go down.
24:27
[SPEAKER_00]: We're just going to go up and we're going to do a maximum breathing.
24:30
[SPEAKER_00]: But to not have you create a fight or flight emergency maximum breath.
24:36
[SPEAKER_00]: If you saw a bear in the woods, you do that.
24:38
[SPEAKER_00]: You got to do it slowly.
24:40
[SPEAKER_00]: Okay, so we're going to do a long slow and deep version.
24:43
[SPEAKER_00]: So here we go.
24:43
[SPEAKER_01]: You guys are going to do this with me.
24:45
[SPEAKER_01]: That's what we're doing.
24:46
[SPEAKER_00]: That's what we're going to breathe your nose only.
24:48
[SPEAKER_00]: And as you start breathing in, feel your belly only.
24:51
[SPEAKER_00]: So now breathe in and stick your belly out like a Buddha.
24:54
[SPEAKER_00]: Now I'll breathe into your chest.
24:56
[SPEAKER_00]: Continue to inhale, go to the upper chest.
24:59
[SPEAKER_00]: And then arms come down, let it go out.
25:00
[SPEAKER_00]: We'll do one more time.
25:01
[SPEAKER_00]: There's one more step I want to show you.
25:03
[SPEAKER_00]: Breathe all the way out.
25:04
[SPEAKER_00]: Squeeze out your abdomen.
25:05
[SPEAKER_00]: Tight your abdomen.
25:06
[SPEAKER_00]: Get rid of all the air.
25:07
[SPEAKER_00]: Now arms go back up, feel your belly only like a Buddha.
25:11
[SPEAKER_00]: Slowly and your chest.
25:15
[SPEAKER_00]: Now to take it to maximum, we're going to sip air through the nose as we reach reach reach and then arms come down the sipping will take you to maximum nice and gently and then narrow the rib cage contract your album get rid of all the or do 10 of those if you wanted to take it one to 10 more you can do it to the side.
25:33
[SPEAKER_00]: stretch the rib cage here, belly, chest, upper chest, sip, sip, sip to max.
25:39
[SPEAKER_00]: And when you breathe out, go all the way to the other side, squeeze out all the air, and do 10 on both sides, 10 up, 10 right, 10 left, right in front of your computer.
25:48
[SPEAKER_00]: Do it once or twice a day in your computer, and you're going to start taking your diaphragm to max home.
25:53
[SPEAKER_00]: You inspire a toy breathing, and that's going to keep your the release, your diaphragm, and your lymph, your diaphragm, and your stomach, your diaphragm, and your blood pressure, diaphragm, and your cerebral spinal fluid pump to trash out, all linked to diaphragmatic function, but nobody talks about it.
26:07
[SPEAKER_01]: No one teaches us this, you know, and it's crazy when you had my hands up, and that first breath, my abs are pulled in and tight.
26:15
[SPEAKER_01]: And then you're a light,
26:16
[SPEAKER_01]: Like a Buddha, like let it go and I'm like, oh, oh, like it took me a second to do it I wasn't even doing it right
26:25
[SPEAKER_01]: and letting my core go and really feeling that expansion.
26:29
[SPEAKER_01]: And then I had to learn and listen to you too of the ribs, the lower, the upper.
26:34
[SPEAKER_01]: I mean, practice, Dr. John.
26:37
[SPEAKER_00]: It's, you know, we're so set in our culture to get ripped tight abs, which, you know, doesn't really give the room for the diaphragm to fully expand.
26:48
[SPEAKER_00]: No.
26:48
[SPEAKER_00]: And of course, of course, when the ribcage gets so tight,
26:52
[SPEAKER_00]: There's no room for the diaphragm to relax.
26:54
[SPEAKER_00]: When you relax a diaphragm, it's supposed to parachute up under the rib cage.
26:59
[SPEAKER_00]: But if your rib cage is super rigid, there's no room for that.
27:02
[SPEAKER_00]: So you will not fully relax your diaphragm, which means you can't fully contract your diaphragm, which means you can't take a full breath in, which means you just breathe real shallow.
27:12
[SPEAKER_00]: Like I can talk for two hours on why that's bad too, but causes levels of anxiety
27:19
[SPEAKER_00]: all kinds of like hypoxin, your deep tissues or your body because more vulnerable, immunogenic stem cells and cancers.
27:25
[SPEAKER_00]: I mean, the list of not getting the oxygen in and the waste out with ratio balances between CO2 oxygen and your nitric oxide is not a good look and it's simple to fix, you know, it's very hard.
27:39
[SPEAKER_01]: So you talk about like nose versus mouth breathing.
27:43
[SPEAKER_01]: Are we just like walking around doing this wrong?
27:47
[SPEAKER_01]: And I don't think people even realize the difference between the two of them.
27:51
[SPEAKER_00]: You know, when I came back from India, I published a study in the International Journal of Neuroscience, so we had a group of athletes breathe through their mouth, and then they came back next day, breathe through their nose, doing the same
28:02
[SPEAKER_00]: vigorous workout.
28:03
[SPEAKER_00]: And when they came back and they breathed through their nose, their brain wears when into a meditative calm versus when they're reading through the mouth, the brain was in a beta state, fighter flight state.
28:13
[SPEAKER_00]: They breathed through their nose, same workout, same cause the brain went into a meditation.
28:16
[SPEAKER_00]: Imagine, you know, running as fast as you could, but your brain responding to that as if you're meditating, right?
28:22
[SPEAKER_00]: We measured their breath rates.
28:24
[SPEAKER_00]: When they're breathing through nose, they're breathing at 14 breaths per minute at vigorous level of exercise.
28:29
[SPEAKER_00]: It was 200 watts of resistance on an exercise bike.
28:32
[SPEAKER_00]: You can do it in the gym and check that out.
28:34
[SPEAKER_00]: When they came back and they did it through their mouth, they're breathing at 48 breaths per minute versus 14 breaths per minute.
28:41
[SPEAKER_00]: We measure the fighter flight nervous system when they're
28:46
[SPEAKER_00]: fighter fight was maxed out, parasympathetic was zeroed out.
28:49
[SPEAKER_00]: When they came back and nose breathed, the two nervous systems co-existed it, which means you had the thing I had, you know, that rest and the activity co-existing, the eye of the storm and the winds co-existing, and the bigger your calm, that you can create in your body, by simply breathing properly, and activating a parasympathetic dominance by activating the lower loads of your lungs, you create a bigger calm.
29:12
[SPEAKER_00]: which allows you to support more powerful wounds.
29:14
[SPEAKER_00]: You know, Billie Jean King, we did the Ford by first book.
29:17
[SPEAKER_00]: She said, I would transport myself to the place of total peace and calm.
29:22
[SPEAKER_00]: And that's when she would win when she would lock into that place where it was effortless, you know.
29:27
[SPEAKER_00]: But we just live in the winds of the storm, dodging stress and refrigerators, recovering every day in the weekends, as opposed to hailing from this inner experience of comp, which I stumbled upon when I did that two-week retreating, and I was like, oh my God, this is like, I can't, I felt like I was doing nothing in accomplishing everything, but it was even more like, like, you know, just do less than accomplish more.
29:49
[SPEAKER_00]: Your whole life was just like,
29:51
[SPEAKER_00]: doesn't have to be a struggle and not what kind of blew me away and that's when I did I spent the really rest of my life trying to sort of figure it out and I hear Vader's like yeah that's what we do here this is like this is the whole point we really create a calm and you don't deal with the winds of the storm because this danger is out there you know
30:11
[SPEAKER_01]: Hey, Bond Life Fam, I have a question for you.
30:13
[SPEAKER_01]: Are you the kind of person who crushes it at work?
30:15
[SPEAKER_01]: Shows up for your family, checks out every to-do list.
30:18
[SPEAKER_01]: But when it comes to your fitness, you're energy and your confidence.
30:21
[SPEAKER_01]: It feels like something's missing.
30:23
[SPEAKER_01]: You might be doing the workouts listening to all the right podcasts.
30:25
[SPEAKER_01]: I mean, you are listening to this one.
30:27
[SPEAKER_01]: But deep down, you know you're just kind of going through the motions and you're done playing small in this area of life.
30:32
[SPEAKER_01]: That's exactly why I created Fit Mind Coaching.
30:35
[SPEAKER_01]: My private one-on-one program for high-achieving women and men who are ready to level up.
30:39
[SPEAKER_01]: This isn't just another fitness plan, this is about building the body and the mindset to match the life you're working so damn hard for, because success in business means nothing if you're hiding in hoodies avoiding mirrors or dragging through your day was your energy.
30:52
[SPEAKER_01]: Or, showing up on Zoom meetings feeling good from the chest up, but praying no one ever sees what's going on below the screen.
30:59
[SPEAKER_01]: We're talking about fat loss, muscle building, and real confidence that bleeds into every area of your life.
31:04
[SPEAKER_01]: Your boredom, your bedroom, and your parenting.
31:06
[SPEAKER_01]: You want it all?
31:07
[SPEAKER_01]: Good.
31:07
[SPEAKER_01]: You should have it all.
31:09
[SPEAKER_01]: Let's go.
31:09
[SPEAKER_01]: Click the link in the show notes and book your free call with me today.
31:12
[SPEAKER_01]: Let's build the strongest, most confident version of you inside and out.
31:16
[SPEAKER_01]: You're ready for more, and I'm ready to show you how back to the show.
31:20
[SPEAKER_01]: I don't think people realize that either, like, we're how fast we are just living our life and not taking a moment to breathe.
31:26
[SPEAKER_01]: Like, I guarantee like 90% of the people listening right now.
31:29
[SPEAKER_01]: They have just gone through their week.
31:32
[SPEAKER_01]: work, showing up, kids, doing stuff and not taking a moment to actually expand their abs, expand their lungs.
31:41
[SPEAKER_01]: Pay attention to their breath.
31:43
[SPEAKER_01]: Calm.
31:43
[SPEAKER_01]: Are you breathing through your nose?
31:45
[SPEAKER_01]: Are you breathing through your mouth?
31:46
[SPEAKER_01]: These are just things that people just don't stop and do or ask themselves.
31:51
[SPEAKER_00]: I know we have a culture where we want to get fit, so we beat ourselves up, yes, and break ourselves down with the notion that we know I will recover from this stress and then I will become stronger.
32:03
[SPEAKER_00]: But every one of us is limited to how much stress we can endure.
32:07
[SPEAKER_00]: So what we do in the athletic world, we just, well, okay, let's cross train, let's beat yourself up over here, when that breaks down, let's beat yourself up over here.
32:15
[SPEAKER_00]: And of course, if you're a Olympic athlete
32:21
[SPEAKER_00]: But what happens when they're in their 30s and their 40s and 60s and 70s, what happens?
32:26
[SPEAKER_00]: We keep trying to do the same thing, break our body down to build ourself up, where the body, if you respect the limits to your full potential and respect it and slowly build that I have the storm.
32:39
[SPEAKER_00]: And one way to do that is go get on your exercise bike or get on a treadmill.
32:43
[SPEAKER_00]: Here's a super, super easy way that I taught this for years and a health club.
32:47
[SPEAKER_00]: Get on a treadmill.
32:51
[SPEAKER_00]: breathe your nose in and out through your nose.
32:54
[SPEAKER_00]: Notice, try to direct a nice long slow in, long slow breath out and notice a natural pause or linking between the inhale and the exhale.
33:02
[SPEAKER_00]: It's just a natural pause, a natural space between the breath.
33:05
[SPEAKER_00]: Not a holding, just a natural pause.
33:08
[SPEAKER_00]: Now, once you get into that rhythm after a few minutes of getting nice, long slow deep nasal breathing, when you breathe out, contract your abdomen.
33:14
[SPEAKER_00]: Get all that air out, okay?
33:16
[SPEAKER_00]: Now, increase the elevation by 1 degree every 15 seconds.
33:21
[SPEAKER_00]: Really simple.
33:22
[SPEAKER_00]: 1 degree every 15 seconds.
33:24
[SPEAKER_00]: Now, watch your breath and keep asking yourself, do I still have the space between my breath as I go up this hill?
33:30
[SPEAKER_00]: And as soon as that breath gets a little bit short, wait before you open up your mouth and take a mouth breath, zero out the treadmill back to zero degrees.
33:38
[SPEAKER_00]: You're still at two miles an hour, zero degrees.
33:40
[SPEAKER_00]: Now, restore the depth and the space between the breath again.
33:43
[SPEAKER_00]: And once you get that back,
33:46
[SPEAKER_00]: elevation, one degree every 15 seconds.
33:51
[SPEAKER_00]: And now at four degrees, which you sort of had the breath catch right there, you're going to blow right by that.
33:56
[SPEAKER_00]: And I've done this a million times with people on, you know, out off the street.
34:00
[SPEAKER_00]: And now you go to eight degrees and the breath catch short of eight degrees.
34:05
[SPEAKER_00]: Zero it out.
34:05
[SPEAKER_00]: Go back to two miles an hour.
34:07
[SPEAKER_00]: zero elevation reset the breath and do the same thing but remember keep ashes up is the space between the breath that I had in the very beginning the same the entire way because we are all of us condition to not recognize the beginning of an emergency response.
34:22
[SPEAKER_00]: Yeah.
34:23
[SPEAKER_00]: We're conditioned to go to the blood lactate threshold, which is borderline anaerobic.
34:27
[SPEAKER_00]: So we're just trying to pick up that first hint of the body not able to reconferred blood lactate on the muscle site.
34:33
[SPEAKER_00]: It sends lactate back to the heart.
34:36
[SPEAKER_00]: The breath begins to shorten up a little bit.
34:38
[SPEAKER_00]: That's your cue to slow down, respect that beginning of emergency, reset it, go back.
34:44
[SPEAKER_00]: And then you go to the next time you're from eight degrees, go to 12 degrees.
34:47
[SPEAKER_00]: Now you just went from four degrees to 12 degrees, totally proven yourself.
34:50
[SPEAKER_00]: You can do less with more.
34:52
[SPEAKER_00]: Back down to zero degrees, increase treadmelt from two miles an hour to three miles an hour and do the whole thing again and watch yourself build the eye of the storm and show and prove to you that you can do more work with less effort.
35:03
[SPEAKER_00]: It's an absolute, I've done it.
35:05
[SPEAKER_00]: I did this for free for 10 years and a health club, you had 20, 30 people in every class and I mean, this works, you know, it's amazing.
35:13
[SPEAKER_00]: But we're so holistic, we want to go be ourselves up, you know.
35:16
[SPEAKER_01]: Yeah.
35:17
[SPEAKER_01]: I mean, who else is teaching this?
35:19
[SPEAKER_01]: Who else is like talking, even having conversation around this, you know, it's scary.
35:25
[SPEAKER_01]: Can we talk about sleep because you recently did a real about how important it is to sleep on your left side.
35:33
[SPEAKER_00]: Okay.
35:34
[SPEAKER_01]: And I was like, this is really interesting.
35:36
[SPEAKER_01]: I've got to bring this up on the interview because we here so much, especially women, we're told to like only sleep on your back because of wrinkles and like your hair and like, you know, you just lay in this one position and for your neck.
35:49
[SPEAKER_01]: I don't think I've ever heard me once suggest on your left, except maybe one your pregnant.
35:54
[SPEAKER_01]: And I'm trying to think like what side it is you're not supposed to sleep, I think it's your right side you're not supposed to sleep under in your pregnant because of the main artery, I don't know, but no, I haven't heard anyone talk about the left side and the importance of it and why so, and that's my natural side that I sleep on only because of my right shoulder.
36:19
[SPEAKER_00]: Yeah, I don't know why.
36:20
[SPEAKER_00]: I wrote that article, God 15 years ago more or something and I got over a million views.
36:25
[SPEAKER_00]: I don't even know why, but here's why that is important.
36:29
[SPEAKER_00]: First of all, your brain drains three pounds of trash on plaque at your head of your while you're sleeping.
36:36
[SPEAKER_00]: If you sleep on your back.
36:37
[SPEAKER_00]: It really doesn't drain very well at all, so that's not a good look.
36:41
[SPEAKER_00]: If you sleep on your side, you get about 80-70-80% better drainage if you're on your side.
36:47
[SPEAKER_00]: You have to do it right, so it doesn't really matter from that perspective.
36:50
[SPEAKER_00]: But when you lie on your left side, all the lymphatic drainage goes into the left side of your heart, it's called the thoracic duct.
36:58
[SPEAKER_00]: So when you lie on your left side, you're going to get much more...
37:02
[SPEAKER_00]: effortless gravity fed drainage of your trash removal system, which is active at night while you're sleeping.
37:09
[SPEAKER_00]: And that's really, I mean, there's, or some organs have, you know, prefer to be on the left side as well.
37:17
[SPEAKER_00]: But the idea is that when you're on your left side, your stomach is actually sort of
37:21
[SPEAKER_00]: You're stomach kind of folds the left so when you lie on the left side, the stomach is sort of cradled, you lie on the right.
37:26
[SPEAKER_00]: It's kind of emptied prematurely, so that can sometimes give people a little burping or heartburn at night.
37:31
[SPEAKER_00]: So there's all kinds of like organ benefits being having the gravity pull to the left while you're sleeping.
37:37
[SPEAKER_00]: But the really big one is the really big one is that the thoracic duck is on the left side of your chest.
37:43
[SPEAKER_00]: So when you lie on it, everything drains down into the drain.
37:46
[SPEAKER_00]: Like the drain and you're
37:47
[SPEAKER_00]: Yeah, in your shower, it's the lower part, and that's what you want, and that is the drainage system, your thoracic duct, everything goes there.
37:55
[SPEAKER_01]: When you put that out, did you get anyone that was like, this is wrong and like, give you hate against them?
38:01
[SPEAKER_01]: Of course.
38:02
[SPEAKER_00]: Of course.
38:02
[SPEAKER_00]: You know, you get a million views.
38:03
[SPEAKER_00]: You get everything, you know?
38:05
[SPEAKER_00]: So, absolutely.
38:06
[SPEAKER_00]: But, I mean, it's very logical and very anatomically sound, and it's just applied an
38:13
[SPEAKER_00]: And then the research came out years later about the brain lymph that lie on your back is basically not a great look for brain lymphatic drainage.
38:22
[SPEAKER_00]: And that's a critical piece of the puzzle.
38:24
[SPEAKER_00]: And that ties to nose breathing while you, while you sleep at night, when you breathe here and nose, that supports diaphragmatic function, which is the lymphatic pump.
38:31
[SPEAKER_00]: Nobody knows that it's the lymphatic pump, but that's what you regulate the lymph drainage of your brain and the lymph race specifically around your belly.
38:39
[SPEAKER_00]: So all that extra weight around your belly, that's lymph
38:42
[SPEAKER_00]: What do you think about tape to help people facilitate nose breathing?
38:47
[SPEAKER_00]: I like the idea of facilitating nose breathing.
38:50
[SPEAKER_00]: So what I recommend to my patients is take some tape.
38:53
[SPEAKER_00]: I get, I have one here.
38:54
[SPEAKER_00]: I use this one.
38:56
[SPEAKER_00]: I get it at the grocery store.
38:58
[SPEAKER_00]: It's nothing.
38:58
[SPEAKER_00]: It's like cheap.
38:59
[SPEAKER_00]: It's a blue, next-care microport tape.
39:02
[SPEAKER_00]: It's for sensitive skin, so it doesn't have any bad glues on it.
39:05
[SPEAKER_00]: Okay, you put it like this the first the and then if you wake up in the morning it's still there.
39:09
[SPEAKER_00]: That's really good.
39:10
[SPEAKER_00]: If it's on the ceiling, didn't work out for you.
39:13
[SPEAKER_00]: So you do it that you can still talk and breathe through the side of your mouth.
39:16
[SPEAKER_00]: You're not going to suffocate once you can do it this way.
39:18
[SPEAKER_00]: You wake up in the morning.
39:19
[SPEAKER_00]: It's still there.
39:19
[SPEAKER_00]: Then you can do it this way.
39:21
[SPEAKER_00]: And when that when you wake up and that's so there.
39:23
[SPEAKER_00]: And you can stop taping.
39:24
[SPEAKER_00]: You've trained yourself.
39:25
[SPEAKER_00]: Just lie on your side touch your chin and you'll have better nose breathing throughout the night.
39:30
[SPEAKER_00]: You know, the other people there are issues with.
39:32
[SPEAKER_00]: You know, jaw position and tongue position at night and nasal opening.
39:37
[SPEAKER_00]: There's, and that's why nose breathing does study shell.
39:39
[SPEAKER_00]: If you breathe through your nose when you exercise, it facilitates, you know, neural pathways in the airway opening over time.
39:47
[SPEAKER_00]: If you use it, the body accommodates it.
39:50
[SPEAKER_00]: If you don't use it, it just clamps up and force the many people just don't have any radar on the difference between nose breathing and mouth breathing.
39:58
[SPEAKER_00]: So I use it as a tool to train you to be a nose where they're not to tape for the rest of your life.
40:02
[SPEAKER_00]: Right, and stay, yeah, stay shut that way.
40:05
[SPEAKER_01]: While we're talking about this and sleep and the importance of sleeping on your left and draining and like what process the brain goes through, I mean, can we just talk about the importance while we're on this topic of shutting your brain down before you go to bed and getting off of the screens
40:24
[SPEAKER_01]: all of the things that we do that interfere with us because I've got to believe if we're not shutting our brain down, if we're not calming our body, we're missing all of these detoxing moments.
40:36
[SPEAKER_01]: You know, especially if you're going to bed at two, four o'clock in the morning, I know a lot of people that do that, but you're missing that.
40:42
[SPEAKER_01]: You're missing that dump and that detox that's happening.
40:45
[SPEAKER_00]: You know, I mean, melatonin, which is, we think of the hormone for sleep, but that melatonin that puts you to sleep is only 10% of the melatonin in your body.
40:55
[SPEAKER_00]: The other 90% of the melatonin is inside your cell, swapping up free radical damage from mitochondrial energy production.
41:02
[SPEAKER_00]: It's kind of like nuclear energy, the issue is waste, well, the same thing in our body.
41:07
[SPEAKER_00]: And the body shows to make melatonin from the infrared light of the sun.
41:11
[SPEAKER_00]: to swab up the free radical damage.
41:14
[SPEAKER_00]: Now, as we age, we make less melatonin and all those circadian rhythms in the circadian disruption and the light and the screens, that's just devastating for your melatonin production, which is going to decline with age anyway, which is why sometimes microdosing of melatonin can hack that natural decline and give you all kinds of protection.
41:32
[SPEAKER_00]: Like I mentioned, the research on cancer in melatonin is like,
41:35
[SPEAKER_00]: unbelievably off the charts, you know, by doing a little bit just to give you enough and what is interesting is melatonin.
41:41
[SPEAKER_00]: Is it actually encourages your natural production?
41:44
[SPEAKER_00]: It doesn't suppress your production.
41:46
[SPEAKER_00]: A hormone by definition means it's going to stop you from making your own.
41:49
[SPEAKER_00]: That's why melatonin is not really an official hormone.
41:51
[SPEAKER_00]: It encourages natural production.
41:54
[SPEAKER_00]: So, on microdose might be something to help help people mitigate that and get and stop the age related DNA damage that's linked to a host of health concerns as you age.
42:05
[SPEAKER_00]: But another thing you can do is you can sit up before you go to sleep at night, sit up, and just close your eyes.
42:12
[SPEAKER_00]: and do like a little meditate.
42:13
[SPEAKER_00]: You can do this breathing, and I said, for 10, yeah, 30, 40 seconds.
42:18
[SPEAKER_00]: And then just close your eyes and be still.
42:20
[SPEAKER_00]: And if you close your eyes, your mind is an automatic, you kind of go through a review of the day, stress here, stress there.
42:27
[SPEAKER_00]: And when you go to sleep at night, that's what the body does.
42:29
[SPEAKER_00]: It goes through a daily body review of all the stressors of the day before it allows you to go into deep sleep or REM sleep.
42:36
[SPEAKER_00]: But
42:36
[SPEAKER_00]: But if you do that review in a meditation before you sleep, and then you just slip down into bed and go to sleep, man, you've just cut off a whole bunch of mental agitation and thinking and stressing that keeps you from getting into the longer levels of deep and REM sleep.
42:53
[SPEAKER_00]: So that's a really beautiful way to do is shut the phone off and turn off.
42:57
[SPEAKER_00]: I mean, really the best thing is just don't have a phone at your bedroom, really.
43:00
[SPEAKER_00]: Put it somewhere else.
43:01
[SPEAKER_00]: You're ready to go to bed, go to bed, turn the lights out, and to make sure you're
43:05
[SPEAKER_00]: chronically disturbing your own production of melts, even a little light under a door as mentioned to block melts on a production.
43:12
[SPEAKER_00]: Another way to produce melts on a production is get up in the morning and be there and now that spring is here, you can get outside, go for a walk, take your shoes off to a little grounding on your lawn, but get that sun in your face because with that infrared light in the morning, we'll actually produce more melts on a net night.
43:28
[SPEAKER_00]: Oh, and the other piece of thing about sleep is that the body, the research shows you need energy to go to sleep, right before you go to sleep, the body surges ATP, which is a denocene triphosphate.
43:38
[SPEAKER_00]: A denocene is the sedative and then you have three phosphates, and that's that energy that ATP gives you that natural sedation to go to sleep.
43:48
[SPEAKER_00]: So most people who can't sleep, it's not because, you know, because they have, you
43:55
[SPEAKER_00]: too much energy and their wire for sound is because they have too little energy and they need more residents of support to call themselves down.
44:02
[SPEAKER_00]: And that means getting the bed at earlier and getting up early and getting up from the sun and get your body and rhythm with its biological clocks and circadian rhythm.
44:10
[SPEAKER_00]: So the body feels like it's going downstream like, you know, the Canadian geese and the birds.
44:16
[SPEAKER_00]: I mean, they're not stressed out out there.
44:18
[SPEAKER_00]: Doesn't seem right
44:20
[SPEAKER_01]: All right, melatonin real quick.
44:22
[SPEAKER_01]: It's everywhere.
44:23
[SPEAKER_01]: I mean, how do we know what is a good melatonin to take that we could start micro dosing or what a good company is because I mean you can find it and gummies you can find it and liquid and pill.
44:35
[SPEAKER_01]: I mean, it's just it's literally everywhere.
44:38
[SPEAKER_00]: And that is a really good question.
44:40
[SPEAKER_00]: And the research on Melis Hillman, there's never, there's something called the LD50 in medicine.
44:46
[SPEAKER_00]: It's called the lethal dose for 50% of the people who take it.
44:49
[SPEAKER_00]: A lot of has an LD50.
44:51
[SPEAKER_00]: Kills have to people at a certain dose.
44:53
[SPEAKER_00]: Ginger tea will do the same.
44:55
[SPEAKER_00]: The only thing that has never been found to have an LD50 is melatonin.
44:59
[SPEAKER_00]: So there's no studies, even though it's much people try to scare you, there's no studies showing that melatonin is harmful.
45:06
[SPEAKER_00]: But the pharmaceutical people don't like this.
45:09
[SPEAKER_00]: But the reason why you can so buy it in the grocery store is because it really has never been shown to harm anyone.
45:14
[SPEAKER_00]: Now, you can take more than you need for sure, in fact, because Melatonin encourages your natural production, you really most of those, I need way less than you think, and that's from microdosing and there's good research on that.
45:25
[SPEAKER_00]: So, the one, you know, issue that the pharmaceutical companies have is that yes, sometimes when you buy in the grocery store in the health store, it's not
45:37
[SPEAKER_00]: you know, it isn't really doesn't have what it says it has in it and they are issues there.
45:42
[SPEAKER_00]: So I think you do have to make sure you get a different repital company.
45:44
[SPEAKER_00]: You know, I source to one be if something called low dose melatonin or one drop is 0.1 milligrams.
45:50
[SPEAKER_00]: And what I tell my patients is to take one drop for five nice 0.1 milligrams.
45:53
[SPEAKER_00]: It's nothing
45:56
[SPEAKER_00]: And then you need the next after five nights to take two drops.
45:59
[SPEAKER_00]: And then you go after five nights to take three drops.
46:01
[SPEAKER_00]: And you work your way up to find the individual precise dose just for you.
46:06
[SPEAKER_00]: Okay.
46:06
[SPEAKER_00]: And then once you get there, stay on it.
46:09
[SPEAKER_00]: If it starts to not work because it's like not work.
46:12
[SPEAKER_00]: Don't take more.
46:13
[SPEAKER_00]: That's American way.
46:14
[SPEAKER_00]: take less because you're encouraging your own production now.
46:18
[SPEAKER_00]: You have your own, you're getting what you're taking in making.
46:20
[SPEAKER_00]: So now you can just go down to the precise dose.
46:23
[SPEAKER_00]: And most of my patients, over 50 who are just to eat at the climb, they take one or two or three drops before they go to bed.
46:29
[SPEAKER_00]: It's absolutely nothing dose, but it's hacking that aging process.
46:33
[SPEAKER_00]: Yeah, powerful ways, powerful ways.
46:36
[SPEAKER_01]: And where can we get this?
46:38
[SPEAKER_01]: We have it at lifespot.com and it's about, okay?
46:40
[SPEAKER_00]: Yeah.
46:41
[SPEAKER_01]: All right.
46:41
[SPEAKER_01]: Which was my next question.
46:43
[SPEAKER_00]: Tell me about lifespot.
46:45
[SPEAKER_00]: So I started a website many, many years ago writing articles about ancient medical wisdom and modern science.
46:51
[SPEAKER_00]: And we now have 1,500 articles there.
46:54
[SPEAKER_00]: All of it's for free.
46:55
[SPEAKER_00]: They're really in depth articles with really good reference articles.
46:58
[SPEAKER_00]: They are free.
46:59
[SPEAKER_00]: So type up your health concern, find out, you know, if, you know, read about what hard work.
47:02
[SPEAKER_00]: learn or whatever your issue is.
47:04
[SPEAKER_00]: And then you're going to get an article about how you can self help yourself with good time tested wisdom and the science to back it up.
47:10
[SPEAKER_00]: And of course, you know, I've got a newsletter.
47:12
[SPEAKER_00]: You can sign up and get all the new stuff.
47:13
[SPEAKER_00]: I'm writing about self all the time constantly.
47:16
[SPEAKER_00]: And then we have an abbreviated story there at lifespan.com.
47:18
[SPEAKER_00]: You can check out that.
47:19
[SPEAKER_00]: That's where you get the melatonin and all of our abbreviated curves that I've been formulating for 40 years.
47:23
[SPEAKER_00]: Okay.
47:24
[SPEAKER_00]: Is there as well?
47:25
[SPEAKER_01]: What made you start the actual writing process?
47:29
[SPEAKER_01]: I mean, that's a lot of free information and articles that you have.
47:34
[SPEAKER_01]: I mean, does it just come to you and you're like, I need to get this out.
47:36
[SPEAKER_01]: I need to research more, I need to get this out.
47:38
[SPEAKER_01]: Like, that's a bad amount of writing, John.
47:40
[SPEAKER_00]: You know, it is a lot, it's sort of crazy to think, but, you know, I get a news feed on my, like all the research journals on my phone every morning.
47:49
[SPEAKER_00]: So what I do in the morning, said a reading the paper, I read all the research articles that are coming through.
47:54
[SPEAKER_00]: And then I see one that goes, oh my god, that's the Ayurvedic ancient, they've been using this technique or this principle for like a lymph article or whatever.
48:01
[SPEAKER_00]: So I get so excited about the research proving this ancient wisdom that I just have to put the two together and, and so yeah, how to do it now, yeah.
48:09
[SPEAKER_01]: Okay.
48:10
[SPEAKER_01]: One more question, because I know we're getting short on time.
48:12
[SPEAKER_01]: You had done another real talking about steps after a meal and after eating and how one of the worst things that we can do is absolutely nothing after we eat.
48:23
[SPEAKER_01]: This is one thing that I push for my clients to do
48:28
[SPEAKER_01]: And the ones that actually listen and do it every time they're like, oh my god, I just feel so much better.
48:36
[SPEAKER_01]: I feel like I digested my food better.
48:38
[SPEAKER_01]: I feel like I have more energy, which doesn't make sense.
48:40
[SPEAKER_01]: And I'm like, oh no, there's something to it.
48:43
[SPEAKER_01]: And then I saw that you had done a real on it too.
48:45
[SPEAKER_01]: Can you explain to us?
48:47
[SPEAKER_01]: Maybe they'll listen and hear it from you this time.
48:50
[SPEAKER_01]: Like why walking after a meal is so beneficial to us?
48:54
[SPEAKER_00]: So here again, in Ayurveda, thousands of years ago, they call this shout to Pavale, which means take a walk after your meals.
49:02
[SPEAKER_00]: It's a traditional thing, and then you find all the science behind it.
49:05
[SPEAKER_00]: When you eat a meal, you think about, you know, cardiovascular plaque in your arteries, and that's really bad, right?
49:13
[SPEAKER_00]: Well, guess when the impact
49:15
[SPEAKER_00]: of creating plaque and damage your arteries happens after you're me right after now right after the meal that's when you have the damage so you eat a meal and you go sit down it just lingers in your arteries and damaging and creating more irritation but if you actually go for a while eat the meal in a relax way take some time relax
49:34
[SPEAKER_00]: You know, you can doesn't have to be right away 10 15 minutes after the meal after resting and relaxing go for a walk and even if you just have to sit there and march in front of the TV, you know, but just don't go plop on the couch just before you do take the clicker and find whatever show you want to watch and just march just like this just like this marching.
49:52
[SPEAKER_00]: for 15 minutes before you actually sit down and what that will do is it'll make sure that all the food in your stomach leaves your stomach in a timely fashion.
50:01
[SPEAKER_00]: It's called gastropropreases if it does it when it goes up, goes as hard-burned, digestion pushes on your diaphragm, makes you not breathe.
50:07
[SPEAKER_00]: like it's a chain reaction, it also when you're walking, it also helps the sugar in your blood get into your muscles very quickly, even without insulin.
50:18
[SPEAKER_00]: It doesn't need insulin to carry the sugar into your muscles when you're walking the body through this gluten for receptors, drives the sugar right into your blood, so it mitigates any blood sugar spike.
50:29
[SPEAKER_00]: Even if you had a little bit of just dirt, it's so critical to do that.
50:33
[SPEAKER_00]: I mean, the research on this in terms of what
50:37
[SPEAKER_00]: your gastropreece is emptying is just unbelievably beneficial since cardiovascular disease is the number one killer.
50:45
[SPEAKER_00]: This is one thing we can all do just to march in front of the TV before you crop down on the couch.
50:50
[SPEAKER_01]: Yeah, I think that's huge.
50:52
[SPEAKER_01]: But any other simple like actionable shifts that people can start today to improve their overall health, their sleep, their
51:01
[SPEAKER_01]: You know, anxiety, their lymphotic system, like I am sure you have a book on everything that we could be doing because I mean you wrote what's over seven books now.
51:13
[SPEAKER_00]: Yeah.
51:14
[SPEAKER_00]: The thing that got me started, I went for my first Ayurvedic consultation.
51:19
[SPEAKER_00]: And I was 27, just out of college and practice.
51:23
[SPEAKER_00]: And then they took my blood pressure at this Ayurvedic clinic.
51:27
[SPEAKER_00]: And they said, John, you got high blood pressure.
51:30
[SPEAKER_00]: And I said, no, that's not possible.
51:31
[SPEAKER_00]: I exercise, I meditate, I mean, no way.
51:34
[SPEAKER_00]: And I said, sorry, you're doing two have high blood pressure.
51:37
[SPEAKER_00]: And the doctor walks in, he says, you know, he says, what do you eat for lunch?
51:42
[SPEAKER_00]: And I said, well, interesting.
51:44
[SPEAKER_00]: I have a good nice breakfast, but at lunch, I'm usually running behind.
51:48
[SPEAKER_00]: And my boss had these chocolate truffles.
51:51
[SPEAKER_00]: I would just eat pop a few of those and go work the afternoon.
51:54
[SPEAKER_00]: And every afternoon, I felt like I was hit by a bust or a truck, I was so exhausted at the end of my day.
51:59
[SPEAKER_00]: And he looked at me and he said,
52:00
[SPEAKER_00]: Go home.
52:01
[SPEAKER_00]: Have a nice big warm meal in the middle of the day.
52:03
[SPEAKER_00]: You're never going to have a high blood pressure.
52:05
[SPEAKER_00]: Again, I said, come on, come on, come on.
52:07
[SPEAKER_00]: That's crazy.
52:08
[SPEAKER_00]: You know, and give me a pill.
52:09
[SPEAKER_00]: I fix it.
52:09
[SPEAKER_00]: You know, and I did it.
52:12
[SPEAKER_00]: I lowered my blood pressure.
52:13
[SPEAKER_00]: I did a pilot study with my patients and my fractuses back in 1985.
52:17
[SPEAKER_00]: And I saw amazing results in blood pressure.
52:20
[SPEAKER_00]: Again, we're back to circadian rhythms.
52:23
[SPEAKER_00]: The food, when the body can digest it, you have a full tank of gas in the afternoon.
52:27
[SPEAKER_00]: The brain actually becomes active in the afternoon.
52:30
[SPEAKER_00]: And if you don't put a gas in the tank, you're gonna crash and burn.
52:32
[SPEAKER_00]: That's why a lot of people feel so tired in the afternoon because they didn't fuel their system.
52:38
[SPEAKER_00]: And if you need a big meal and feel tired,
52:40
[SPEAKER_00]: not because, you know, it's not an issue with the food, it's the issue with digesting the food and delivering the energy, which is why, you know, we have a digestive health quiz that lies about free.
52:53
[SPEAKER_00]: And it tells you what part of your digestion might be broken.
52:55
[SPEAKER_00]: And I take the lymph closed and find if your lymph is broken, then you fix the individual part of your digestive, maybe it's forced them against it or poor biofluor, or pancreatic enzyme.
53:04
[SPEAKER_00]: and treat it and fix it.
53:05
[SPEAKER_00]: So when you eat and I speak me on the middle of the day in a relaxed way, you get energy from that.
53:09
[SPEAKER_00]: You don't fall asleep because why people don't eat a big meal because they feel like I'm so tired if I eat a big meal, right?
53:15
[SPEAKER_00]: But that's just a broken digestive system.
53:18
[SPEAKER_00]: The meal has been used for thousands of years.
53:20
[SPEAKER_00]: Go to Europe, they all, the world closes from between two o'clock in the 12 to two, right?
53:25
[SPEAKER_00]: You can't even get a, there's nothing to do except eat.
53:28
[SPEAKER_00]: And that's their tradition.
53:29
[SPEAKER_00]: And we've decided to change all that.
53:31
[SPEAKER_00]: That's crazy.
53:32
[SPEAKER_01]: So midday, big meal.
53:34
[SPEAKER_01]: Got it.
53:35
[SPEAKER_01]: Well, I think that made by the time I eat my largest meal, like my big plate of like my eggs and my sour dough, my grass bed butter.
53:45
[SPEAKER_01]: That is my middle of the day.
53:46
[SPEAKER_01]: I call it my second lunch.
53:48
[SPEAKER_01]: but it really is, huh, interesting.
53:51
[SPEAKER_01]: I'm doing it right, I didn't even know it.
53:53
[SPEAKER_01]: Anything else that you can think like a simple action step that we could leave to with today and hate calling it hacks, but just a simple action step that people can take away from this?
54:04
[SPEAKER_00]: Go for a walk and count your steps.
54:06
[SPEAKER_00]: Breathe through nose and count how many steps you take on the inhale, one, two, three, four on your inhale and one, two, three, four on your exhale.
54:14
[SPEAKER_00]: A simple count on them.
54:17
[SPEAKER_00]: is to take 10 steps for your inhalation through your nose and 15 to 20 steps for your exhalation.
54:23
[SPEAKER_00]: So when you extend the exhale, that exhale is called an abdominal diaphragmatic cardiac massage, flips the brain into an alpha state.
54:30
[SPEAKER_00]: You go into a pair of sympathetic dominance and the body heals.
54:33
[SPEAKER_00]: gets ready to pain, calms your nervous system down.
54:35
[SPEAKER_00]: It gets put your body in a state of healing.
54:37
[SPEAKER_00]: Also, the lengthing of the exhale allows carbon dioxide levels to rise, okay?
54:44
[SPEAKER_00]: So think about it.
54:45
[SPEAKER_00]: People have a panic attack, what do they do?
54:47
[SPEAKER_00]: They put a paper bag over their mouth.
54:49
[SPEAKER_00]: They re-breed their carbon dioxide and their panic attack goes away.
54:53
[SPEAKER_00]: So by lengthening your exhale, you're giving the body more time for CO2 levels to rise and it instantly calms your nervous system down.
55:00
[SPEAKER_00]: And that CO2 is what triggers the release of the oxygen from your blood into your deep tissues.
55:07
[SPEAKER_00]: So a simple walk with a longer and extended exhale can superhyper-oxinate your tissues and turn your firefighter nervous system into a calm eye of the storm.
55:17
[SPEAKER_00]: Simply.
55:19
[SPEAKER_01]: We can do that after we eat.
55:21
[SPEAKER_00]: There you go.
55:22
[SPEAKER_00]: Yeah, absolutely.
55:22
[SPEAKER_00]: When you're marching, just breathe into your nose long, slow and deep.
55:25
[SPEAKER_00]: It's just, you know, it's easy to do that.
55:27
[SPEAKER_01]: Okay.
55:28
[SPEAKER_01]: All right.
55:28
[SPEAKER_01]: Oh my God.
55:29
[SPEAKER_01]: Dr. John, this was like incredible.
55:31
[SPEAKER_01]: I am so glad that we connected.
55:34
[SPEAKER_01]: We'll put everything in the show notes for people to find you and follow you.
55:37
[SPEAKER_01]: But can you tell us like what's your website, what's your social media?
55:41
[SPEAKER_01]: And we'd love hearing from you.
55:42
[SPEAKER_00]: Yeah, my website is lifespot.com, L-I-F-E-S-B-I.com and of course you can go there and like I said, we have a newsletter there.
55:49
[SPEAKER_00]: You can sign up for it.
55:50
[SPEAKER_00]: All the free articles.
55:52
[SPEAKER_00]: Okay.
55:52
[SPEAKER_00]: You know, there's free seasonal eating guides, grocery lists for free.
55:56
[SPEAKER_00]: There's a link there.
55:57
[SPEAKER_00]: This says, new here start here and you get all the really cool introductory quizzes and stuff.
56:01
[SPEAKER_00]: Oh, well, free right there.
56:03
[SPEAKER_00]: And then of course we're on all the social media channels Twitter and Instagram Facebook all that as well.
56:07
[SPEAKER_01]: Perfect.
56:08
[SPEAKER_01]: Perfect.
56:10
[SPEAKER_01]: I can't thank you enough for coming on.
56:11
[SPEAKER_01]: This was just absolutely incredible information and so helpful.
56:16
[SPEAKER_01]: Especially this time of year when people are starting getting ready to shift.
56:19
[SPEAKER_01]: It's getting a little bit warmer.
56:21
[SPEAKER_01]: We can get our steps in.
56:22
[SPEAKER_01]: We can pay attention to our breathing more.
56:24
[SPEAKER_01]: We can get up and move with the circadian rhythms and the sun and using all of it.
56:29
[SPEAKER_01]: So this was a really good conversation of perfect timing here.
56:33
[SPEAKER_01]: I can't
56:33
[SPEAKER_01]: just really my pleasure.
56:35
[SPEAKER_01]: Thanks for having me.
56:36
[SPEAKER_01]: Yes, everyone.
56:37
[SPEAKER_01]: Check out the show notes, give him a like and give him a follow.
56:40
[SPEAKER_01]: Check out his books and get all of the free resources that that are there and available for you.
56:45
[SPEAKER_01]: All right, everyone.
56:46
[SPEAKER_01]: Stay safe.
56:47
[SPEAKER_01]: Stay healthy until next time.
56:52
[SPEAKER_01]: The bottom-life podcast is for informational and entertainment purposes only.
56:55
[SPEAKER_01]: The content shared here is not intended as medical, legal, or professional advice.
56:58
[SPEAKER_01]: Always consult with the qualified professional before making any health fitness, financial, or legal decisions.
57:03
[SPEAKER_01]: The opinions shared on this podcast are personal experiences and insight.
57:06
[SPEAKER_01]: So if you need expert guidance, go find the right professional for you.
57:10
[SPEAKER_01]: Thanks for listening.