Latest / Go Un-Pro / Week 3 A Doctor's 52 Week Journey to an Unprocessed Life

Transcript

Week 3 A Doctor's 52 Week Journey to an Unprocessed Life · Go Un-Pro

• 0:00
  [Announcer Lucas] Welcome to the Go Unpro Podcast,
• 0:01
  [Announcer Lucas] a doctor's 52-week journey to an unprocessed life.
• 0:05
  [Announcer Lucas] Now,
• 0:06
  [Announcer Lucas] here is your host,
• 0:06
  [Announcer Lucas] Dr.
• 0:07
  [Announcer Lucas] Brent W.
• 0:07
  [Announcer Lucas] Lartz,
• 0:08
  [Announcer Lucas] Associate Professor of Infectious Diseases and Internal Medicine,
• 0:11
  [Announcer Lucas] Neuroscientist,
• 0:12
  [Announcer Lucas] and Best-Selling Author.
• 0:17
  [Dr. Brent Laartz] All right,
• 0:17
  [Dr. Brent Laartz] everyone,
• 0:18
  [Dr. Brent Laartz] welcome to a holiday edition of the doctor's 52-week journey to an unprocessed life.
• 0:24
  [Dr. Brent Laartz] You know,
• 0:24
  [Dr. Brent Laartz] this really makes me want to say this.
• 0:30
  [Dr. Brent Laartz] It is difficult to stay motivated during the holidays.
• 0:33
  [Dr. Brent Laartz] However,
• 0:34
  [Dr. Brent Laartz] it doesn't have to be that way.
• 0:36
  [Dr. Brent Laartz] As a matter of fact,
• 0:36
  [Dr. Brent Laartz] that's an affirmation right there that you can use.
• 0:39
  [Dr. Brent Laartz] I am going to stay motivated during the holidays.
• 0:43
  [Dr. Brent Laartz] Um,
• 0:43
  [Dr. Brent Laartz] so.
• 0:44
  [Dr. Brent Laartz] You know,
• 0:45
  [Dr. Brent Laartz] a lot of people are working long hours during the holidays.
• 0:48
  [Dr. Brent Laartz] A lot of people are getting under a lot of stress.
• 0:51
  [Dr. Brent Laartz] The concept of becoming healthy is not always foremost on my mind during the holidays.
• 0:55
  [Dr. Brent Laartz] I'm very busy.
• 0:57
  [Dr. Brent Laartz] I'm working.
• 0:58
  [Dr. Brent Laartz] I'm trying to visit with family and it involves eating a lot of bad
• 1:04
  [Dr. Brent Laartz] food right and bad food choices that,
• 1:06
  [Dr. Brent Laartz] if you go to someone's house,
• 1:08
  [Dr. Brent Laartz] they're not always going to have those good food choices that you have.
• 1:12
  [Dr. Brent Laartz] So I need to use that time frame to think about things.
• 1:19
  [Dr. Brent Laartz] So there's a concept we in the medical profession call a 'holiday
• 1:24
  [Dr. Brent Laartz] heart' and this is where we see an uptick in hospitalizations for
• 1:30
  [Dr. Brent Laartz] congestive heart failure,
• 1:31
  [Dr. Brent Laartz] heart attacks,
• 1:32
  [Dr. Brent Laartz] diabetes.
• 1:33
  [Dr. Brent Laartz] A lot of different metabolic syndromes.
• 1:36
  [Dr. Brent Laartz] After the holidays,
• 1:37
  [Dr. Brent Laartz] because we see that these people are over consuming salty foods,
• 1:44
  [Dr. Brent Laartz] sugary foods,
• 1:45
  [Dr. Brent Laartz] fatty foods,
• 1:46
  [Dr. Brent Laartz] alcohol,
• 1:48
  [Dr. Brent Laartz] and then they come in a few days after the holiday with a heart
• 1:52
  [Dr. Brent Laartz] attack or congestive heart failure because of that.
• 1:55
  [Dr. Brent Laartz] And what I like to think of is that this holiday heart is not just
• 1:59
  [Dr. Brent Laartz] those patients that are admitted.
• 2:01
  [Dr. Brent Laartz] Because they're a...
• 2:02
  [Dr. Brent Laartz] Plenty of people who have holiday heart that are not admitted in the hospital.
• 2:06
  [Dr. Brent Laartz] But also even people who are healthy.
• 2:08
  [Dr. Brent Laartz] Like me,
• 2:09
  [Dr. Brent Laartz] potentially,
• 2:10
  [Dr. Brent Laartz] that holiday heart and that holiday metabolic syndrome can affect you.
• 2:16
  [Dr. Brent Laartz] And it can affect your mood and so it affects my mood and it affects my choices of diet.
• 2:22
  [Dr. Brent Laartz] And my choices of exercise.
• 2:24
  [Dr. Brent Laartz] And.
• 2:26
  [Dr. Brent Laartz] I don't want to let that happen again,
• 2:28
  [Dr. Brent Laartz] you know,
• 2:30
  [Dr. Brent Laartz] holiday after holiday.
• 2:31
  [Dr. Brent Laartz] So this happens not only just Thanksgiving and Christmas,
• 2:35
  [Dr. Brent Laartz] but it happens at a lot of other holidays that are less.
• 2:41
  [Dr. Brent Laartz] in uh less popular,
• 2:42
  [Dr. Brent Laartz] etc.
• 2:43
  [Dr. Brent Laartz] Let's say July 4th or even um even any holiday where you get a
• 2:49
  [Dr. Brent Laartz] Monday off because of a holiday,
• 2:50
  [Dr. Brent Laartz] you get that extra day of Sunday and Monday of eating extra and drinking extra.
• 2:58
  [Dr. Brent Laartz] That can really take a toll on your heart.
• 3:00
  [Dr. Brent Laartz] And as we've said in the past,
• 3:02
  [Dr. Brent Laartz] any alcohol is bad.
• 3:04
  [Dr. Brent Laartz] But obviously we need to limit it and you need to limit it to the
• 3:09
  [Dr. Brent Laartz] timeframes when there is a reason for it— in other words,
• 3:16
  [Dr. Brent Laartz] visiting with family and so on.
• 3:19
  [Dr. Brent Laartz] What I have decided to do with my holidays is actually put in some pre-holiday work.
• 3:26
  [Dr. Brent Laartz] and also put in some post-holiday work.
• 3:28
  [Dr. Brent Laartz] So that worked.
• 3:30
  [Dr. Brent Laartz] That occupation.
• 3:31
  [Dr. Brent Laartz] I am making this an occupation of mine.
• 3:35
  [Dr. Brent Laartz] For me.
• 3:36
  [Dr. Brent Laartz] to get some exercise before that holiday.
• 3:42
  [Dr. Brent Laartz] And.
• 3:43
  [Dr. Brent Laartz] 一 Well,
• 3:44
  [Dr. Brent Laartz] before the holiday,
• 3:45
  [Dr. Brent Laartz] if I know I'm going to cheat on one particular day,
• 3:48
  [Dr. Brent Laartz] Thursday of Thanksgiving,
• 3:49
  [Dr. Brent Laartz] then perhaps the five days before that,
• 3:52
  [Dr. Brent Laartz] I'm going to have some better.
• 3:54
  [Dr. Brent Laartz] Diet choices,
• 3:54
  [Dr. Brent Laartz] vegan diet choices,
• 3:56
  [Dr. Brent Laartz] before I might have some turkey or some seafood on that day of Thanksgiving,
• 4:02
  [Dr. Brent Laartz] so the same thing afterwards.
• 4:05
  [Dr. Brent Laartz] So now,
• 4:07
  [Dr. Brent Laartz] after Thanksgiving,
• 4:08
  [Dr. Brent Laartz] put in a couple of days of getting some cardiovascular exercise healthy food.
• 4:12
  [Dr. Brent Laartz] You'll find that you can minimize that damage that you do to your metabolic health.
• 4:20
  [Dr. Brent Laartz] By putting in that pre and post holiday work.
• 4:23
  [Dr. Brent Laartz] So what are we going to do this week on our third week,
• 4:26
  [Dr. Brent Laartz] the third week of the 52-week journey?
• 4:30
  [Dr. Brent Laartz] And we talk about our diet,
• 4:33
  [Dr. Brent Laartz] our movement,
• 4:34
  [Dr. Brent Laartz] our sleep,
• 4:35
  [Dr. Brent Laartz] our connectivity,
• 4:37
  [Dr. Brent Laartz] our...
• 4:38
  [Dr. Brent Laartz] um,
• 4:41
  [Dr. Brent Laartz] and our mindfulness.
• 4:42
  [Dr. Brent Laartz] Okay,
• 4:42
  [Dr. Brent Laartz] so the first thing we're going to talk about is the diet.
• 4:47
  [Dr. Brent Laartz] I've already eaten less packaged foods and I've eliminated fast
• 4:52
  [Dr. Brent Laartz] foods almost completely.
• 4:54
  [Dr. Brent Laartz] Certainly,
• 4:55
  [Dr. Brent Laartz] it's...
• 4:56
  [Dr. Brent Laartz] It's difficult to eliminate it completely.
• 4:59
  [Dr. Brent Laartz] It can be difficult.
• 5:00
  [Dr. Brent Laartz] It doesn't have to be difficult because there are always options
• 5:04
  [Dr. Brent Laartz] that we have that can avoid fast food.
• 5:06
  [Dr. Brent Laartz] And so if you can completely eliminate it,
• 5:11
  [Dr. Brent Laartz] all the better.
• 5:12
  [Dr. Brent Laartz] But if you need to cheat because of some certain situation,
• 5:16
  [Dr. Brent Laartz] then all the better.
• 5:17
  [Dr. Brent Laartz] We've started increasing our water intake and increasing.
• 5:22
  [Dr. Brent Laartz] And I've started tracking my weight,
• 5:25
  [Dr. Brent Laartz] started tracking my diet in this habit tracker that I've downloaded for my phone.
• 5:32
  [Dr. Brent Laartz] I've instituted at first a daily one-day detox where I eat berries,
• 5:38
  [Dr. Brent Laartz] water,
• 5:38
  [Dr. Brent Laartz] and fiber,
• 5:40
  [Dr. Brent Laartz] and eat vegan on that day.
• 5:42
  [Dr. Brent Laartz] Um,
• 5:42
  [Dr. Brent Laartz] and now,
• 5:43
  [Dr. Brent Laartz] last week,
• 5:45
  [Dr. Brent Laartz] we started eating daily berries and greens,
• 5:47
  [Dr. Brent Laartz] and tracking this.
• 5:48
  [Dr. Brent Laartz] Okay.
• 5:48
  [Dr. Brent Laartz] In that same habit tracker,
• 5:50
  [Dr. Brent Laartz] you can track your berries and greens and put in a 'greens' entry
• 5:54
  [Dr. Brent Laartz] when you've eaten a salad that day without significant amounts of bad dressings,
• 6:00
  [Dr. Brent Laartz] et cetera.
• 6:01
  [Dr. Brent Laartz] And when you've eaten berries that day,
• 6:04
  [Dr. Brent Laartz] you can track that.
• 6:05
  [Dr. Brent Laartz] If you've had both,
• 6:06
  [Dr. Brent Laartz] then you.
• 6:07
  [Dr. Brent Laartz] you can put a 'B' in there on that tracking day for what I've shown you in the past.
• 6:13
  [Dr. Brent Laartz] What I've basically now...
• 6:17
  [Dr. Brent Laartz] I'm doing is I'm putting into my system dairy and red meat free most days.
• 6:27
  [Dr. Brent Laartz] Okay,
• 6:28
  [Dr. Brent Laartz] one,
• 6:29
  [Dr. Brent Laartz] and then also one day this week,
• 6:31
  [Dr. Brent Laartz] I'm going to have a time-restricted feeding.
• 6:33
  [Dr. Brent Laartz] I'm going to have at least 12 or 16 hours on that day where I don't eat.
• 6:38
  [Dr. Brent Laartz] And if that happens to has to be a day when I'm not working,
• 6:42
  [Dr. Brent Laartz] that's great.
• 6:43
  [Dr. Brent Laartz] Or if it can be a day like Monday or Tuesday.
• 6:47
  [Dr. Brent Laartz] During the beginning of the week,
• 6:50
  [Dr. Brent Laartz] we've already instituted that detox.
• 6:52
  [Dr. Brent Laartz] If you can also time-restrict that feeding,
• 6:55
  [Dr. Brent Laartz] all the better,
• 6:56
  [Dr. Brent Laartz] to create a calorie restriction,
• 6:59
  [Dr. Brent Laartz] basically.
• 7:01
  [Dr. Brent Laartz] Time-restricted feeding,
• 7:02
  [Dr. Brent Laartz] basically,
• 7:03
  [Dr. Brent Laartz] the tenet of it is to basically create a calorie restriction,
• 7:08
  [Dr. Brent Laartz] nutrient scarcity,
• 7:10
  [Dr. Brent Laartz] and this is what inhibits the mTOR gene.
• 7:13
  [Dr. Brent Laartz] And when it is turned off,
• 7:15
  [Dr. Brent Laartz] it creates a system of autophagy that gets rid of senescent cells,
• 7:22
  [Dr. Brent Laartz] gets rid of toxins out of your body,
• 7:24
  [Dr. Brent Laartz] and certainly intermittent fasting is a part of this,
• 7:27
  [Dr. Brent Laartz] and or just plain calorie restriction.
• 7:31
  [Dr. Brent Laartz] But what I'm going to do is at least get a time-restricted feeding
• 7:34
  [Dr. Brent Laartz] one day during the week with my goal to actually have
• 7:37
  [Dr. Brent Laartz] time-restricted feedings.
• 7:39
  [Dr. Brent Laartz] Um,
• 7:39
  [Dr. Brent Laartz] on most of the week where I do not eat for 12 to 16 hours and
• 7:44
  [Dr. Brent Laartz] certainly I need to keep hydrated,
• 7:45
  [Dr. Brent Laartz] I need to keep um some Thank you.
• 7:50
  [Dr. Brent Laartz] Uh...
• 7:55
  [Dr. Brent Laartz] some new nutrients in my body and I'm going to have protein,
• 7:58
  [Dr. Brent Laartz] I'm going to have the vegetables,
• 8:00
  [Dr. Brent Laartz] and I'm going to have the vitamins but that time-restricted feeding.
• 8:05
  [Dr. Brent Laartz] is not going to impact that because it's only 12 to 16 hours.
• 8:08
  [Dr. Brent Laartz] I'm still going to be able to eat during eight hours of that day.
• 8:13
  [Dr. Brent Laartz] That's our goal: to inhibit mTOR mTOR.
• 8:16
  [Dr. Brent Laartz] is the enemy of longevity.
• 8:20
  [Dr. Brent Laartz] Okay,
• 8:21
  [Dr. Brent Laartz] so we need to try to restrict the amount of mTOR activated in our system.
• 8:26
  [Dr. Brent Laartz] Okay,
• 8:26
  [Dr. Brent Laartz] so the other thing we're doing this week is increasing my exercise
• 8:32
  [Dr. Brent Laartz] and cardiovascular exercise to three times per week,
• 8:35
  [Dr. Brent Laartz] at least 10 minutes minimum.
• 8:37
  [Dr. Brent Laartz] And as you know,
• 8:38
  [Dr. Brent Laartz] I'm an athlete,
• 8:39
  [Dr. Brent Laartz] so,
• 8:39
  [Dr. Brent Laartz] and I'm a runner.
• 8:40
  [Dr. Brent Laartz] So I can increase that cardiovascular exercise to three times per
• 8:45
  [Dr. Brent Laartz] week and I'm going to try to increase my resistance training also to
• 8:49
  [Dr. Brent Laartz] three times per week and get one day of rest from that and certainly I am,
• 8:54
  [Dr. Brent Laartz] even though I've been an athlete,
• 8:56
  [Dr. Brent Laartz] I've been a runner,
• 8:58
  [Dr. Brent Laartz] I have a busy schedule.
• 8:59
  [Dr. Brent Laartz] You have a busy schedule.
• 9:00
  [Dr. Brent Laartz] Everybody has a busy schedule.
• 9:03
  [Dr. Brent Laartz] Trying to get to that six days a week of exercise is difficult.
• 9:07
  [Dr. Brent Laartz] And I have to make it.
• 9:08
  [Dr. Brent Laartz] So it's not difficult.
• 9:09
  [Dr. Brent Laartz] So I put in the time,
• 9:11
  [Dr. Brent Laartz] put in the work.
• 9:11
  [Dr. Brent Laartz] Okay.
• 9:12
  [Dr. Brent Laartz] So I have made it a passion.
• 9:15
  [Dr. Brent Laartz] To get to this.
• 9:16
  [Dr. Brent Laartz] And you know,
• 9:17
  [Dr. Brent Laartz] passion is energy.
• 9:18
  [Dr. Brent Laartz] So I have to have that passion.
• 9:20
  [Dr. Brent Laartz] I have to have the reason.
• 9:21
  [Dr. Brent Laartz] I have to have the why,
• 9:21
  [Dr. Brent Laartz] right?
• 9:22
  [Dr. Brent Laartz] And my health.
• 9:23
  [Dr. Brent Laartz] is the why.
• 9:24
  [Dr. Brent Laartz] And,
• 9:25
  [Dr. Brent Laartz] um,
• 9:26
  [Dr. Brent Laartz] Energy flows.
• 9:27
  [Dr. Brent Laartz] where attention goes.
• 9:28
  [Dr. Brent Laartz] So I need to put that attention to planning.
• 9:33
  [Dr. Brent Laartz] My week.
• 9:34
  [Dr. Brent Laartz] To make sure that I can get this exercise in,
• 9:37
  [Dr. Brent Laartz] even on vacation,
• 9:38
  [Dr. Brent Laartz] even during holidays,
• 9:39
  [Dr. Brent Laartz] even during a rough week of work,
• 9:41
  [Dr. Brent Laartz] right?
• 9:42
  [Dr. Brent Laartz] So I've started.
• 9:44
  [Dr. Brent Laartz] Uh,
• 9:44
  [Dr. Brent Laartz] a work schedule that has a week full of uh extra work.
• 9:49
  [Dr. Brent Laartz] Okay.
• 9:50
  [Dr. Brent Laartz] So I've need to start to plant those things.
• 9:54
  [Dr. Brent Laartz] So start on that day of Sunday,
• 9:57
  [Dr. Brent Laartz] when you're starting to do your meal preps.
• 9:59
  [Dr. Brent Laartz] On that same day,
• 10:00
  [Dr. Brent Laartz] start to prep your exercise schedule.
• 10:03
  [Dr. Brent Laartz] I've done it and have failed sometimes.
• 10:07
  [Dr. Brent Laartz] You know,
• 10:08
  [Dr. Brent Laartz] sometimes I'm only this past week.
• 10:10
  [Dr. Brent Laartz] During the holiday,
• 10:11
  [Dr. Brent Laartz] I only got four days of exercise.
• 10:14
  [Dr. Brent Laartz] Um,
• 10:15
  [Dr. Brent Laartz] I can do better.
• 10:16
  [Dr. Brent Laartz] OK,
• 10:16
  [Dr. Brent Laartz] so I'm working on that.
• 10:18
  [Dr. Brent Laartz] The next part is the sleep.
• 10:20
  [Dr. Brent Laartz] So we've gotten our diet change again for the week that we're going
• 10:24
  [Dr. Brent Laartz] to that I'm going to institute.
• 10:25
  [Dr. Brent Laartz] My movement change to get to six days a week of exercise and
• 10:32
  [Dr. Brent Laartz] sometimes it makes it easier if you're off that week to make that change,
• 10:38
  [Dr. Brent Laartz] but I'm also going to track my sleep so that's the third pillar that
• 10:41
  [Dr. Brent Laartz] third of the four pillars of our um of our longevity.
• 10:46
  [Dr. Brent Laartz] And I'm going to start to track my sleep better.
• 10:49
  [Dr. Brent Laartz] I'm going to put this into my habit tracker.
• 10:54
  [Dr. Brent Laartz] That's an easy way,
• 10:55
  [Dr. Brent Laartz] cheap way to track that.
• 10:57
  [Dr. Brent Laartz] If you can get a ring,
• 10:59
  [Dr. Brent Laartz] like an aura ring or whatever.
• 11:01
  [Dr. Brent Laartz] Type of ring you want to get,
• 11:03
  [Dr. Brent Laartz] or I'm looking at some different watches I'm going to get,
• 11:07
  [Dr. Brent Laartz] so I'm going to start tracking this better.
• 11:09
  [Dr. Brent Laartz] I need a cool ambient temperature,
• 11:13
  [Dr. Brent Laartz] which is not so easy in Florida sometimes.
• 11:17
  [Dr. Brent Laartz] And you know,
• 11:20
  [Dr. Brent Laartz] the deal is that in the wintertime,
• 11:23
  [Dr. Brent Laartz] we have less daylight hours.
• 11:25
  [Dr. Brent Laartz] And so it becomes easy to inhibit our sleep by increasing that light
• 11:32
  [Dr. Brent Laartz] all the way to bedtime.
• 11:33
  [Dr. Brent Laartz] And we've already talked about this in past episodes in the first
• 11:36
  [Dr. Brent Laartz] two weeks of decreasing our light exposure.
• 11:40
  [Dr. Brent Laartz] Exposure during the late night before sleep so increasing just
• 11:45
  [Dr. Brent Laartz] exposures to red light trying to decrease those exposures so and
• 11:51
  [Dr. Brent Laartz] we're going to try to get a minimum of six hours of sleep at night.
• 11:54
  [Dr. Brent Laartz] We talked previously about also Um,
• 11:59
  [Dr. Brent Laartz] increasing our bright light exposure in the morning that helps set
• 12:02
  [Dr. Brent Laartz] your circadian rhythm but also limiting alcohol.
• 12:07
  [Dr. Brent Laartz] And,
• 12:08
  [Dr. Brent Laartz] you know,
• 12:08
  [Dr. Brent Laartz] once you get to these trackers,
• 12:10
  [Dr. Brent Laartz] And you.
• 12:11
  [Dr. Brent Laartz] can find out.
• 12:13
  [Dr. Brent Laartz] basically by trial and error.
• 12:15
  [Dr. Brent Laartz] by tracking this.
• 12:16
  [Dr. Brent Laartz] This is going to be the important thing over the next year as we do this 52 weeks.
• 12:22
  [Dr. Brent Laartz] change to our life,
• 12:23
  [Dr. Brent Laartz] to an unprocessed life.
• 12:25
  [Dr. Brent Laartz] This unprocessed life You're going to learn.
• 12:29
  [Dr. Brent Laartz] through some sort of tracking whether it's through an aura ring or
• 12:32
  [Dr. Brent Laartz] apple watch or or some other kind of tracking watch You're going to
• 12:36
  [Dr. Brent Laartz] find and I'm going to find that alcohol is the biggest thing that
• 12:40
  [Dr. Brent Laartz] interrupts our sleep.
• 12:42
  [Dr. Brent Laartz] And you're also going to find that those.
• 12:45
  [Dr. Brent Laartz] Light issues of late night light and keeping light on or caffeine
• 12:53
  [Dr. Brent Laartz] could be a big one or oral intake of fatty foods or sugary foods or processed foods,
• 13:01
  [Dr. Brent Laartz] especially in the evening from after 6 p.
• 13:04
  [Dr. Brent Laartz] m.
• 13:04
  [Dr. Brent Laartz] or 8 p.
• 13:05
  [Dr. Brent Laartz] m.,
• 13:05
  [Dr. Brent Laartz] those things are going to impact your sleep.
• 13:09
  [Dr. Brent Laartz] Immensely.
• 13:09
  [Dr. Brent Laartz] So track those things.
• 13:11
  [Dr. Brent Laartz] Track for yourself exactly what you can find did it for you.
• 13:18
  [Dr. Brent Laartz] I'm hoping to find I'm already a good sleeper that I can track
• 13:23
  [Dr. Brent Laartz] myself in the past without doing an intensive study,
• 13:26
  [Dr. Brent Laartz] but hopefully I can delve deeper into it because I feel like I sleep all well already.
• 13:33
  [Dr. Brent Laartz] I don't really have that much caffeine intake.
• 13:35
  [Dr. Brent Laartz] I don't have much alcohol intake.
• 13:37
  [Dr. Brent Laartz] So hopefully,
• 13:38
  [Dr. Brent Laartz] I can impact that even better.
• 13:40
  [Dr. Brent Laartz] I've limited my alcohol to no more than 15 drinks a month.
• 13:44
  [Dr. Brent Laartz] If I can decrease it even more,
• 13:47
  [Dr. Brent Laartz] all the better.
• 13:48
  [Dr. Brent Laartz] There are ways that you can do that.
• 13:51
  [Dr. Brent Laartz] Obviously,
• 13:52
  [Dr. Brent Laartz] there's more and more choices for zero-alcohol drinks out there that
• 13:56
  [Dr. Brent Laartz] don't have a lot of sugar because also sugar is the enemy.
• 14:01
  [Dr. Brent Laartz] And so limiting those drinks is going to help us immensely with our sleep.
• 14:06
  [Dr. Brent Laartz] The next part we've already talked about every time,
• 14:10
  [Dr. Brent Laartz] the fourth pillar,
• 14:11
  [Dr. Brent Laartz] the connection,
• 14:12
  [Dr. Brent Laartz] the social connection and the mindfulness and the self-awareness.
• 14:15
  [Dr. Brent Laartz] These things.
• 14:17
  [Dr. Brent Laartz] go hand in hand,
• 14:18
  [Dr. Brent Laartz] all of these things,
• 14:19
  [Dr. Brent Laartz] your connection to other people and your connection to yourself.
• 14:22
  [Dr. Brent Laartz] I find that when I am connected to myself,
• 14:25
  [Dr. Brent Laartz] I'm also connected to other people very well.
• 14:28
  [Dr. Brent Laartz] I'm going to start even more so.
• 14:32
  [Dr. Brent Laartz] in the future,
• 14:33
  [Dr. Brent Laartz] some art therapy.
• 14:34
  [Dr. Brent Laartz] I'm going to get back to painting what I have done in the past.
• 14:38
  [Dr. Brent Laartz] And as you know,
• 14:38
  [Dr. Brent Laartz] I'm an author also.
• 14:40
  [Dr. Brent Laartz] I'm going to get back to writing some poetry and that kind of thing
• 14:43
  [Dr. Brent Laartz] that I've enjoyed in the past.
• 14:45
  [Dr. Brent Laartz] Those things,
• 14:46
  [Dr. Brent Laartz] those simple things you can do.
• 14:49
  [Dr. Brent Laartz] There are ways you can do these things simply,
• 14:52
  [Dr. Brent Laartz] right?
• 14:52
  [Dr. Brent Laartz] So if you want to try to write some poetry,
• 14:54
  [Dr. Brent Laartz] it doesn't cost much,
• 14:56
  [Dr. Brent Laartz] right?
• 14:56
  [Dr. Brent Laartz] Maybe painting.
• 14:58
  [Dr. Brent Laartz] and or some other art like music might cost a little bit of money.
• 15:02
  [Dr. Brent Laartz] If you need to buy an instrument or buy an easel,
• 15:04
  [Dr. Brent Laartz] I used to have an easel.
• 15:06
  [Dr. Brent Laartz] I'm going to look at getting an easel and paint set again.
• 15:10
  [Dr. Brent Laartz] And,
• 15:10
  [Dr. Brent Laartz] you know,
• 15:11
  [Dr. Brent Laartz] if you are partaking in some of this music,
• 15:15
  [Dr. Brent Laartz] I want you to show me your product and I'll show you some of my
• 15:18
  [Dr. Brent Laartz] product that I make on here.
• 15:21
  [Dr. Brent Laartz] Um,
• 15:22
  [Dr. Brent Laartz] when we get together.
• 15:24
  [Dr. Brent Laartz] I want to see that once a week.
• 15:26
  [Dr. Brent Laartz] I want to see me getting into my art once a week again.
• 15:31
  [Dr. Brent Laartz] And I'm also,
• 15:32
  [Dr. Brent Laartz] we already...
• 15:34
  [Dr. Brent Laartz] talked to in the past couple of weeks about reconnecting with people via text,
• 15:38
  [Dr. Brent Laartz] phone calls,
• 15:38
  [Dr. Brent Laartz] and lunches.
• 15:39
  [Dr. Brent Laartz] And,
• 15:40
  [Dr. Brent Laartz] you know,
• 15:40
  [Dr. Brent Laartz] it's in descending order of priority.
• 15:42
  [Dr. Brent Laartz] Certainly,
• 15:44
  [Dr. Brent Laartz] texts are something that are very impersonal,
• 15:46
  [Dr. Brent Laartz] right?
• 15:46
  [Dr. Brent Laartz] So certainly,
• 15:47
  [Dr. Brent Laartz] that's an easy way to start to get connected with people by texting
• 15:53
  [Dr. Brent Laartz] them and telling them you want to get reconnected with them.
• 15:56
  [Dr. Brent Laartz] Go through your phone book in your...
• 15:58
  [Dr. Brent Laartz] a phone.
• 15:59
  [Dr. Brent Laartz] And I've started to do this starting with the letter A and find
• 16:03
  [Dr. Brent Laartz] everybody with the letter A that I want to get reconnected with.
• 16:07
  [Dr. Brent Laartz] And just send them a simple text and say, 'Hey,
• 16:09
  [Dr. Brent Laartz] haven't heard from you in a while.' Or you could do something on social media,
• 16:14
  [Dr. Brent Laartz] a direct message on social media.
• 16:17
  [Dr. Brent Laartz] message start with that but also get it to: I'm going to get it to a
• 16:22
  [Dr. Brent Laartz] point where I can have lunch with somebody and meet them for happy hour,
• 16:26
  [Dr. Brent Laartz] meet them for a beer,
• 16:27
  [Dr. Brent Laartz] meet them for a glass of wine.
• 16:29
  [Dr. Brent Laartz] Right.
• 16:29
  [Dr. Brent Laartz] So.
• 16:30
  [Dr. Brent Laartz] That's it.
• 16:31
  [Dr. Brent Laartz] We've already talked about,
• 16:32
  [Dr. Brent Laartz] and I'm going to try to get to that at least once a week.
• 16:36
  [Dr. Brent Laartz] Make it personal,
• 16:37
  [Dr. Brent Laartz] not business.
• 16:38
  [Dr. Brent Laartz] OK,
• 16:38
  [Dr. Brent Laartz] so certainly you can discuss business if you want.
• 16:42
  [Dr. Brent Laartz] And certainly.
• 16:43
  [Dr. Brent Laartz] These things are going to help me to have a better connection
• 16:48
  [Dr. Brent Laartz] business-wise also because these things will benefit you
• 16:51
  [Dr. Brent Laartz] business-wise if you get together with people and connect.
• 16:54
  [Dr. Brent Laartz] But I want to make it personal and find out about what's making
• 16:58
  [Dr. Brent Laartz] people tick and making my old friends.
• 17:02
  [Dr. Brent Laartz] And hopefully making them feel better.
• 17:04
  [Dr. Brent Laartz] And that's also going to make me feel better.
• 17:06
  [Dr. Brent Laartz] And we talked about mindfulness before as well.
• 17:11
  [Dr. Brent Laartz] And self-awareness once a week now.
• 17:15
  [Dr. Brent Laartz] This week,
• 17:16
  [Dr. Brent Laartz] I'm going to start to journal.
• 17:18
  [Dr. Brent Laartz] I've already started meditation,
• 17:20
  [Dr. Brent Laartz] already started some yoga.
• 17:22
  [Dr. Brent Laartz] Now I want to.
• 17:24
  [Dr. Brent Laartz] Thank you.
• 17:25
  [Dr. Brent Laartz] Bring that into journaling,
• 17:26
  [Dr. Brent Laartz] to bring about my self-awareness of my limiting beliefs and how I'm
• 17:31
  [Dr. Brent Laartz] going to overcome them.
• 17:32
  [Dr. Brent Laartz] First of all,
• 17:34
  [Dr. Brent Laartz] I...
• 17:35
  [Dr. Brent Laartz] need to limit or list all of my limiting beliefs,
• 17:39
  [Dr. Brent Laartz] okay?
• 17:39
  [Dr. Brent Laartz] So there are certain things,
• 17:41
  [Dr. Brent Laartz] those statements we talked about last week,
• 17:44
  [Dr. Brent Laartz] those...
• 17:45
  [Dr. Brent Laartz] I've always been X,
• 17:46
  [Dr. Brent Laartz] right?
• 17:47
  [Dr. Brent Laartz] Or I've always done it this way.
• 17:49
  [Dr. Brent Laartz] Or I've always been a big eater.
• 17:51
  [Dr. Brent Laartz] You know,
• 17:51
  [Dr. Brent Laartz] anything.
• 17:52
  [Dr. Brent Laartz] Or I've always been big boned.
• 17:54
  [Dr. Brent Laartz] I've always been a little overweight.
• 17:56
  [Dr. Brent Laartz] I've always been...
• 17:57
  [Dr. Brent Laartz] Those kind of statements,
• 17:59
  [Dr. Brent Laartz] those are examples of limiting beliefs.
• 18:01
  [Dr. Brent Laartz] Those are limits you to what you think you are.
• 18:05
  [Dr. Brent Laartz] In the past.
• 18:06
  [Dr. Brent Laartz] And those don't necessarily have to be.
• 18:09
  [Dr. Brent Laartz] What I am in the future.
• 18:10
  [Dr. Brent Laartz] Okay,
• 18:10
  [Dr. Brent Laartz] so something that I've always been a geek or I've always been nerdy
• 18:15
  [Dr. Brent Laartz] or I've always been—um— an introvert.
• 18:21
  [Dr. Brent Laartz] Right.
• 18:22
  [Dr. Brent Laartz] So.
• 18:22
  [Dr. Brent Laartz] Um that's not always been the case for me.
• 18:25
  [Dr. Brent Laartz] I'm not necessarily an introvert all the time.
• 18:27
  [Dr. Brent Laartz] But there are some times when I think that.
• 18:30
  [Dr. Brent Laartz] If I can overcome that limiting belief and say, 'I'm not an
• 18:34
  [Dr. Brent Laartz] introvert.' So you need to list those limiting beliefs,
• 18:38
  [Dr. Brent Laartz] all of those things that you think you are.
• 18:43
  [Dr. Brent Laartz] That you think you can overcome or that you need to overcome or that you want to change,
• 18:47
  [Dr. Brent Laartz] okay.
• 18:48
  [Dr. Brent Laartz] Certainly,
• 18:48
  [Dr. Brent Laartz] the first step of change is wanting to do it.
• 18:53
  [Dr. Brent Laartz] But you also have to know that that is the case,
• 18:56
  [Dr. Brent Laartz] so that's where journaling is going to help me in listing out what
• 19:01
  [Dr. Brent Laartz] my limiting beliefs are.
• 19:04
  [Dr. Brent Laartz] Because when you don't have that self-reflection,
• 19:07
  [Dr. Brent Laartz] you don't start to figure those things out,
• 19:11
  [Dr. Brent Laartz] right?
• 19:13
  [Dr. Brent Laartz] What have I believed in myself before,
• 19:16
  [Dr. Brent Laartz] or before that came about?
• 19:19
  [Dr. Brent Laartz] Where did that limiting belief come from?
• 19:22
  [Dr. Brent Laartz] Okay,
• 19:22
  [Dr. Brent Laartz] so where did that belief that is limiting you come from?
• 19:28
  [Dr. Brent Laartz] That's also part of this journaling.
• 19:30
  [Dr. Brent Laartz] That needs to occur at least once weekly and it should maybe occur daily.
• 19:33
  [Dr. Brent Laartz] But I'm going to start with once weekly journaling.
• 19:38
  [Dr. Brent Laartz] There are those self-limiting beliefs— could be also things I don't
• 19:43
  [Dr. Brent Laartz] believe I could do— or and then,
• 19:47
  [Dr. Brent Laartz] we have to start with how to change those things.
• 19:49
  [Dr. Brent Laartz] OK,
• 19:49
  [Dr. Brent Laartz] so and really you need to and I am going to change.
• 19:54
  [Dr. Brent Laartz] These things to make myself healthier.
• 19:56
  [Dr. Brent Laartz] Okay.
• 19:57
  [Dr. Brent Laartz] So,
• 19:58
  [Dr. Brent Laartz] previously,
• 19:59
  [Dr. Brent Laartz] we talked about doing daily affirmations,
• 20:01
  [Dr. Brent Laartz] vision boards and manifesting and those things.
• 20:07
  [Dr. Brent Laartz] That you can do.
• 20:09
  [Dr. Brent Laartz] You need to start doing those things and listing out.
• 20:15
  [Dr. Brent Laartz] And recording a daily affirmation.
• 20:19
  [Dr. Brent Laartz] Track.
• 20:19
  [Dr. Brent Laartz] So listing 10 daily affirmations.
• 20:23
  [Dr. Brent Laartz] That maybe deal with one of those limiting beliefs.
• 20:26
  [Dr. Brent Laartz] So if I can take that,
• 20:28
  [Dr. Brent Laartz] I am an introvert.
• 20:31
  [Dr. Brent Laartz] And put into a daily track.
• 20:35
  [Dr. Brent Laartz] Of an affirmation.
• 20:37
  [Dr. Brent Laartz] That um I am popular,
• 20:39
  [Dr. Brent Laartz] I am um an extrovert,
• 20:42
  [Dr. Brent Laartz] I am able to comfortably talk with people.
• 20:48
  [Dr. Brent Laartz] In a social situation,
• 20:49
  [Dr. Brent Laartz] you know,
• 20:50
  [Dr. Brent Laartz] something like that.
• 20:51
  [Dr. Brent Laartz] So.
• 20:52
  [Dr. Brent Laartz] And then you can bring about your vision board and say,
• 20:55
  [Dr. Brent Laartz] and use those daily affirmations and those limiting beliefs to figure out how that.
• 21:03
  [Dr. Brent Laartz] Fits in with your vision board and how you need to overcome these
• 21:07
  [Dr. Brent Laartz] things to get to your goals.
• 21:09
  [Dr. Brent Laartz] And then manifesting is certainly all of the steps of manifesting.
• 21:13
  [Dr. Brent Laartz] From realizing your fears.
• 21:16
  [Dr. Brent Laartz] This is part of those limiting beliefs,
• 21:18
  [Dr. Brent Laartz] realizing your fears,
• 21:19
  [Dr. Brent Laartz] listing those fears,
• 21:20
  [Dr. Brent Laartz] and then overcoming those fears and taking action.
• 21:24
  [Dr. Brent Laartz] And taking an affirmation of those.
• 21:28
  [Dr. Brent Laartz] All right.
• 21:28
  [Dr. Brent Laartz] So after the four pillars,
• 21:30
  [Dr. Brent Laartz] we always are talking about plastics.
• 21:32
  [Dr. Brent Laartz] And I've already removed plastic utensils from my life.
• 21:37
  [Dr. Brent Laartz] And I've removed plastic storage containers and plastic storage bags and bought.
• 21:45
  [Dr. Brent Laartz] Glass storage containers.
• 21:46
  [Dr. Brent Laartz] I have steel cookware.
• 21:49
  [Dr. Brent Laartz] And now I'm going to start to try to use less water bottles,
• 21:53
  [Dr. Brent Laartz] trying to use filtered water.
• 21:54
  [Dr. Brent Laartz] And I'm going to buy some different products that help me with that.
• 21:58
  [Dr. Brent Laartz] Already I've...
• 21:59
  [Dr. Brent Laartz] My first 32 ounces is in a stainless steel cup that I use and I put
• 22:05
  [Dr. Brent Laartz] it in my car on my way to work so that I can have that first 32
• 22:09
  [Dr. Brent Laartz] ounces of water after I've taken my psyllium husk.
• 22:12
  [Dr. Brent Laartz] I've tried to make sure that I don't use a lid or a straw with that
• 22:16
  [Dr. Brent Laartz] so it's just plain stainless steel that I'm using.
• 22:21
  [Dr. Brent Laartz] Um and not via any plastic but all you know,
• 22:25
  [Dr. Brent Laartz] after that 32 ounces,
• 22:26
  [Dr. Brent Laartz] I'm at work,
• 22:27
  [Dr. Brent Laartz] I'm at a hospital,
• 22:28
  [Dr. Brent Laartz] and I've found myself using water bottles because it's not as easy there.
• 22:34
  [Dr. Brent Laartz] For me,
• 22:35
  [Dr. Brent Laartz] I can get a bottle of water right in the hospital cafeteria.
• 22:39
  [Dr. Brent Laartz] Same thing with a lot of you,
• 22:40
  [Dr. Brent Laartz] I'm sure.
• 22:41
  [Dr. Brent Laartz] And I've seen a lot of people taking bottles to work.
• 22:44
  [Dr. Brent Laartz] With you,
• 22:45
  [Dr. Brent Laartz] um,
• 22:46
  [Dr. Brent Laartz] or um,
• 22:47
  [Dr. Brent Laartz] but a lot of you,
• 22:49
  [Dr. Brent Laartz] I see,
• 22:50
  [Dr. Brent Laartz] are using your stainless steel Stanley's or your whatever product you use.
• 22:57
  [Dr. Brent Laartz] And this is great.
• 22:59
  [Dr. Brent Laartz] And if you can try to not use a litter straw,
• 23:02
  [Dr. Brent Laartz] I think that's all better.
• 23:03
  [Dr. Brent Laartz] Previously.
• 23:04
  [Dr. Brent Laartz] Again,
• 23:05
  [Dr. Brent Laartz] we've removed our plastic utensils.
• 23:06
  [Dr. Brent Laartz] We've removed the plastic storage containers.
• 23:09
  [Dr. Brent Laartz] We've removed the coated cookware that...
• 23:14
  [Dr. Brent Laartz] potentially is going to bring plastics into your life.
• 23:17
  [Dr. Brent Laartz] And I am becoming even more plastic free by the minute and weeks.
• 23:24
  [Dr. Brent Laartz] Three is well on its way,
• 23:27
  [Dr. Brent Laartz] okay so um,
• 23:28
  [Dr. Brent Laartz] one thing I've um tried to do uh with my plastic uh with my
• 23:36
  [Dr. Brent Laartz] Elimination of plastics is that filtered water.
• 23:40
  [Dr. Brent Laartz] I use a company that ships bottles of water to me that are in glass bottles,
• 23:49
  [Dr. Brent Laartz] and that's helped me immensely.
• 23:50
  [Dr. Brent Laartz] That's pretty expensive if I'm going to use that for cooking.
• 23:54
  [Dr. Brent Laartz] So I'm going to buy this product that is a glass container that has
• 23:59
  [Dr. Brent Laartz] a filter that also adds magnesium to the water automatically.
• 24:04
  [Dr. Brent Laartz] I'm going to try to use that because that'll be a cheaper option for...
• 24:09
  [Dr. Brent Laartz] my cooking water as I boil pasta or about boil whatever or cook with any kind of water.
• 24:16
  [Dr. Brent Laartz] I'm going to try to use something like that.
• 24:18
  [Dr. Brent Laartz] Okay,
• 24:19
  [Dr. Brent Laartz] so certainly this time of year again,
• 24:22
  [Dr. Brent Laartz] holidays.
• 24:23
  [Dr. Brent Laartz] Okay,
• 24:23
  [Dr. Brent Laartz] so Everybody deals with different stresses during the holidays.
• 24:27
  [Dr. Brent Laartz] We have grief that rears its ugly head with,
• 24:32
  [Dr. Brent Laartz] you know,
• 24:34
  [Dr. Brent Laartz] not having a certain family member around because of different
• 24:38
  [Dr. Brent Laartz] family dynamics that occur.
• 24:41
  [Dr. Brent Laartz] If you have lost a family member and they're no longer there,
• 24:45
  [Dr. Brent Laartz] that certainly creates some stress and/ or some emotional reactions during the holidays.
• 24:52
  [Dr. Brent Laartz] That could really hijack my ability to have a healthy holiday.
• 24:58
  [Dr. Brent Laartz] We might revisit our old selves.
• 25:00
  [Dr. Brent Laartz] We might go home for the holidays and be somewhere where we weren't
• 25:03
  [Dr. Brent Laartz] healthy before or have previous stresses or previous holiday issues.
• 25:09
  [Dr. Brent Laartz] Certainly,
• 25:10
  [Dr. Brent Laartz] everybody has money stress during the holidays,
• 25:12
  [Dr. Brent Laartz] right?
• 25:13
  [Dr. Brent Laartz] So you have to buy presents for people,
• 25:14
  [Dr. Brent Laartz] and you have to— and you might have lost a job or something like that this year,
• 25:19
  [Dr. Brent Laartz] or you might have relationship stress.
• 25:23
  [Dr. Brent Laartz] So either having to deal with a divorced previous ex who you have to
• 25:32
  [Dr. Brent Laartz] share certain either children or share certain stresses during the holiday.
• 25:39
  [Dr. Brent Laartz] These kind of things,
• 25:42
  [Dr. Brent Laartz] certainly,
• 25:42
  [Dr. Brent Laartz] I'm going to use these journalings and this meditation and yoga,
• 25:47
  [Dr. Brent Laartz] but something I've used in the past that I've never done.
• 25:50
  [Dr. Brent Laartz] Uh,
• 25:51
  [Dr. Brent Laartz] in the past,
• 25:51
  [Dr. Brent Laartz] I've used therapists,
• 25:52
  [Dr. Brent Laartz] and I think this um is an extremely valuable thing.
• 25:57
  [Dr. Brent Laartz] Certainly,
• 25:58
  [Dr. Brent Laartz] we...
• 25:59
  [Dr. Brent Laartz] Um,
• 26:00
  [Dr. Brent Laartz] Many people have used alcohol or drugs or medications to perhaps try
• 26:07
  [Dr. Brent Laartz] to treat some of these things.
• 26:10
  [Dr. Brent Laartz] That we think are self-treating the holiday stress,
• 26:15
  [Dr. Brent Laartz] but there are different ways that this can be done,
• 26:18
  [Dr. Brent Laartz] and those different things involve what we talked about—journaling,
• 26:23
  [Dr. Brent Laartz] meditation,
• 26:24
  [Dr. Brent Laartz] yoga,
• 26:25
  [Dr. Brent Laartz] and therapists.
• 26:26
  [Dr. Brent Laartz] I can't stress that enough: how much threat therapists have helped
• 26:30
  [Dr. Brent Laartz] me in realizing that there is another way to this,
• 26:34
  [Dr. Brent Laartz] and not have the stress of the holidays.
• 26:37
  [Dr. Brent Laartz] Because holidays and the holiday stress,
• 26:40
  [Dr. Brent Laartz] and the certainly the amount of food that's there and the amount of
• 26:43
  [Dr. Brent Laartz] alcohol that could be potentially there.
• 26:46
  [Dr. Brent Laartz] Can really hijack your health,
• 26:47
  [Dr. Brent Laartz] because again,
• 26:48
  [Dr. Brent Laartz] all of these things impact your life in the future and they can impact it.
• 26:53
  [Dr. Brent Laartz] And so I just want to.
• 26:56
  [Dr. Brent Laartz] Encourage people to find help through therapists,
• 27:01
  [Dr. Brent Laartz] friends,
• 27:02
  [Dr. Brent Laartz] family to cope with these things.
• 27:06
  [Dr. Brent Laartz] Okay.
• 27:06
  [Dr. Brent Laartz] So again,
• 27:07
  [Dr. Brent Laartz] thank you very much for being here.
• 27:11
  [Dr. Brent Laartz] We're going to be decreasing the plastics in our life.
• 27:15
  [Dr. Brent Laartz] And,
• 27:16
  [Dr. Brent Laartz] you know,
• 27:19
  [Dr. Brent Laartz] the reason to do this is those forever chemicals,
• 27:23
  [Dr. Brent Laartz] right?
• 27:23
  [Dr. Brent Laartz] So those PFAS and those forever chemicals.
• 27:29
  [Dr. Brent Laartz] All of these plastics that get into our food.
• 27:31
  [Dr. Brent Laartz] If you have some doubt about what is happening in our food source,
• 27:37
  [Dr. Brent Laartz] just Google.
• 27:39
  [Dr. Brent Laartz] Lawsuit and orange juice and PFAS or just orange juice and PFAS and
• 27:45
  [Dr. Brent Laartz] see what you come up with.
• 27:46
  [Dr. Brent Laartz] These compounds are in fluorinated compounds used in clothing,
• 27:51
  [Dr. Brent Laartz] nonstick pans,
• 27:52
  [Dr. Brent Laartz] and just about everything in between.
• 27:55
  [Dr. Brent Laartz] So,
• 27:55
  [Dr. Brent Laartz] unbeknownst to us,
• 27:57
  [Dr. Brent Laartz] they've been at extremely high levels they've been to keep products fresh.
• 28:00
  [Dr. Brent Laartz] Since some preservatives don't need to be put on labels,
• 28:03
  [Dr. Brent Laartz] you could be drinking in your orange juice and just about everything else you eat.
• 28:08
  [Dr. Brent Laartz] So,
• 28:08
  [Dr. Brent Laartz] learn about those things and try to figure out how to get organic,
• 28:12
  [Dr. Brent Laartz] healthy foods,
• 28:14
  [Dr. Brent Laartz] whole foods into your life.
• 28:15
  [Dr. Brent Laartz] Because the less packaged foods and the less fast foods you have in your diet,
• 28:21
  [Dr. Brent Laartz] unless I can eat those things,
• 28:24
  [Dr. Brent Laartz] the more healthy I'm going to be.
• 28:30
  [Dr. Brent Laartz] And I'm thankful for that.
• 28:32
  [Dr. Brent Laartz] This Thanksgiving,
• 28:33
  [Dr. Brent Laartz] is just the fact that I've become more healthy already.
• 28:37
  [Dr. Brent Laartz] and just the small amount of changes I've made.
• 28:43
  [Dr. Brent Laartz] Um,
• 28:43
  [Dr. Brent Laartz] there are certain companies out there and these are somewhat expensive,
• 28:47
  [Dr. Brent Laartz] but there are certain companies that can analyze your blood or urine
• 28:52
  [Dr. Brent Laartz] to find out how much of these phthalates and bisphenols that you
• 28:56
  [Dr. Brent Laartz] might have in your body uh at the baseline and see if you can track that.
• 29:00
  [Dr. Brent Laartz] If you,
• 29:00
  [Dr. Brent Laartz] if you have the inclination to do that,
• 29:05
  [Dr. Brent Laartz] okay.
• 29:05
  [Dr. Brent Laartz] So I've done that already and I think,
• 29:08
  [Dr. Brent Laartz] through the healthy diet that I have instituted,
• 29:13
  [Dr. Brent Laartz] I've already noticed some changes.
• 29:15
  [Dr. Brent Laartz] OK,
• 29:16
  [Dr. Brent Laartz] so.
• 29:17
  [Dr. Brent Laartz] All right.
• 29:17
  [Dr. Brent Laartz] So find us on Facebook,
• 29:19
  [Dr. Brent Laartz] Instagram,
• 29:20
  [Dr. Brent Laartz] TikTok threads.
• 29:22
  [Dr. Brent Laartz] Some of our.
• 29:23
  [Dr. Brent Laartz] Products and some of our you know] I'm not selling any products when I say products,
• 29:27
  [Dr. Brent Laartz] I'm talking about my products.
• 29:28
  [Dr. Brent Laartz] I'm getting out there is the information I'm putting out there,
• 29:32
  [Dr. Brent Laartz] um,
• 29:32
  [Dr. Brent Laartz] to share with people about my changes I'm instituting.
• 29:37
  [Dr. Brent Laartz] Those can be found there on social media,
• 29:40
  [Dr. Brent Laartz] but also on Substack,
• 29:41
  [Dr. Brent Laartz] YouTube,
• 29:42
  [Dr. Brent Laartz] Spotify,
• 29:43
  [Dr. Brent Laartz] and Apple podcasts.
• 29:44
  [Dr. Brent Laartz] And anywhere where you get your podcast,
• 29:46
  [Dr. Brent Laartz] we have a video format to this,
• 29:49
  [Dr. Brent Laartz] and it's also on GoOnPro.
• 29:53
  [Dr. Brent Laartz] com that's g-o-u-n-p-r-o com.
• 29:56
  [Dr. Brent Laartz] It's available there.
• 29:58
  [Dr. Brent Laartz] It's available on YouTube and Substack.
• 30:01
  [Dr. Brent Laartz] Some of those require a subscription.
• 30:04
  [Dr. Brent Laartz] But on GoOnPro.
• 30:05
  [Dr. Brent Laartz] com,
• 30:06
  [Dr. Brent Laartz] it doesn't require a subscription.
• 30:08
  [Dr. Brent Laartz] We look forward to seeing you in the future.
• 30:12
  [Dr. Brent Laartz] Share with me all of your challenges,
• 30:16
  [Dr. Brent Laartz] all of your successes.
• 30:17
  [Dr. Brent Laartz] I look forward to.
• 30:20
  [Dr. Brent Laartz] seeing all of these questions you guys are sending in and I'll share some of those.
• 30:24
  [Dr. Brent Laartz] Also look for our Sunday Science that we've been starting and also
• 30:30
  [Dr. Brent Laartz] look for our meditation uh videos that we've also been putting out
• 30:33
  [Dr. Brent Laartz] there in the um in the information stratosphere okay so thank you
• 30:40
  [Dr. Brent Laartz] very much for uh visiting with us today and I appreciate it we'll
• 30:44
  [Dr. Brent Laartz] see you next week for week four Thank you.
• 30:56
  [Announcer Lucas] This site and any information communicated within it are not
• 30:59
  [Announcer Lucas] intended as medical advice.
• 31:01
  [Announcer Lucas] The information herein is not intended as medical care,
• 31:04
  [Announcer Lucas] diagnosis,
• 31:05
  [Announcer Lucas] or treatment of any medical condition.
• 31:07
  [Announcer Lucas] No component of this content,
• 31:09
  [Announcer Lucas] including discussion or comments,
• 31:11
  [Announcer Lucas] shall be construed or implied as establishing a doctor-patient relationship.
• 31:15
  [Announcer Lucas] Before you translate or copy any of the information,
• 31:18
  [Announcer Lucas] diet,
• 31:18
  [Announcer Lucas] exercise,
• 31:19
  [Announcer Lucas] or products utilized herein or on any social media post to your own practice,
• 31:23
  [Announcer Lucas] consult your own research,
• 31:25
  [Announcer Lucas] physician,
• 31:26
  [Announcer Lucas] therapist,
• 31:26
  [Announcer Lucas] or nutritionist for your own health.
• 31:29
  [Announcer Lucas] No warranties or claims are made as to the benefits or risks of any treatments,
• 31:33
  [Announcer Lucas] diet,
• 31:33
  [Announcer Lucas] exercise,
• 31:34
  [Announcer Lucas] or products herein.
• 31:36
  [Announcer Lucas] Research any treatments,
• 31:37
  [Announcer Lucas] diet,
• 31:38
  [Announcer Lucas] exercise,
• 31:39
  [Announcer Lucas] or products thoroughly before trying for yourself.
• 31:42
  [Announcer Lucas] Referral,
• 31:43
  [Announcer Lucas] affiliate,
• 31:43
  [Announcer Lucas] or advertising fees may be garnered by this site.