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Week 6 A Doctor's 52 Week Journey to an Unprocessed Life · Go Un-Pro

• 0:16
  [Dr. Brent Laartz] All right,
• 0:17
  [Dr. Brent Laartz] everyone,
• 0:17
  [Dr. Brent Laartz] welcome to week six of the Go On Pro podcast,
• 0:22
  [Dr. Brent Laartz] a doctor's 52-week journey to an unprocessed life.
• 0:26
  [Dr. Brent Laartz] And wow,
• 0:27
  [Dr. Brent Laartz] what a great week it is.
• 0:28
  [Dr. Brent Laartz] I just got back from an amazing holiday in the British Virgin Islands.
• 0:33
  [Dr. Brent Laartz] Really got some good activities done.
• 0:37
  [Dr. Brent Laartz] Toward improving my health.
• 0:40
  [Dr. Brent Laartz] And it's an amazing thing.
• 0:42
  [Dr. Brent Laartz] When you think about what vacations mean to me and what they meant
• 0:47
  [Dr. Brent Laartz] to me—meaning to me in a previous life of mine.
• 0:51
  [Dr. Brent Laartz] You know,
• 0:51
  [Dr. Brent Laartz] previous life of mine.
• 0:54
  [Dr. Brent Laartz] Vacations,
• 0:54
  [Dr. Brent Laartz] man.
• 0:55
  [Dr. Brent Laartz] Going somewhere to hang out and— And we go to a lot of bars.
• 0:59
  [Dr. Brent Laartz] Previously,
• 1:00
  [Dr. Brent Laartz] I went to the British Virgin Islands.
• 1:02
  [Dr. Brent Laartz] And I would go to the bars.
• 1:04
  [Dr. Brent Laartz] At each of the islands we would get to,
• 1:07
  [Dr. Brent Laartz] and Um,
• 1:09
  [Dr. Brent Laartz] a lot of activities in islands.
• 1:12
  [Dr. Brent Laartz] Don't involve exercise because there's not a lot of trails in some
• 1:17
  [Dr. Brent Laartz] islands and you really have to search for them to find them.
• 1:20
  [Dr. Brent Laartz] So really,
• 1:21
  [Dr. Brent Laartz] the suggestion that holidays and birthdays used to be a celebration
• 1:27
  [Dr. Brent Laartz] with alcohol does not necessarily have to be that.
• 1:32
  [Dr. Brent Laartz] And I'll tell you,
• 1:33
  [Dr. Brent Laartz] you know,
• 1:34
  [Dr. Brent Laartz] longevity and living healthy involves.
• 1:38
  [Dr. Brent Laartz] Every aspect of your life must align.
• 1:41
  [Dr. Brent Laartz] Doesn't have to align 100% of the time and it doesn't have to be a rigid,
• 1:47
  [Dr. Brent Laartz] set of things,
• 1:48
  [Dr. Brent Laartz] but it does have to have a commitment and a conviction to that.
• 1:52
  [Dr. Brent Laartz] You know,
• 1:53
  [Dr. Brent Laartz] my idea is to diminish alcohol's hold on those times,
• 1:59
  [Dr. Brent Laartz] on the birthdays,
• 2:01
  [Dr. Brent Laartz] the holidays,
• 2:02
  [Dr. Brent Laartz] the different celebrations,
• 2:04
  [Dr. Brent Laartz] and using those as a fodder to bring about a less unhealthy time in the future.
• 2:16
  [Dr. Brent Laartz] So it is all about the future.
• 2:18
  [Dr. Brent Laartz] If you think of the number of holidays during the year,
• 2:21
  [Dr. Brent Laartz] think about...
• 2:22
  [Dr. Brent Laartz] The birthdays that friends have and your own birthday and Christmas and New Year's.
• 2:30
  [Dr. Brent Laartz] St.
• 2:31
  [Dr. Brent Laartz] Patrick's Day,
• 2:31
  [Dr. Brent Laartz] and then you come up to Memorial Day,
• 2:34
  [Dr. Brent Laartz] and then you come up to maybe even Easter.
• 2:37
  [Dr. Brent Laartz] Some people with You know,
• 2:39
  [Dr. Brent Laartz] obviously Mardi Gras is around that time,
• 2:41
  [Dr. Brent Laartz] right?
• 2:42
  [Dr. Brent Laartz] And so then,
• 2:43
  [Dr. Brent Laartz] so then you get to May and then you get to July 4th,
• 2:46
  [Dr. Brent Laartz] you get to.
• 2:47
  [Dr. Brent Laartz] June holidays,
• 2:49
  [Dr. Brent Laartz] you get to the summer holidays.
• 2:52
  [Dr. Brent Laartz] You get to Labor Day.
• 2:53
  [Dr. Brent Laartz] You get to Halloween.
• 2:56
  [Dr. Brent Laartz] Halloween has become a big alcohol celebration,
• 3:00
  [Dr. Brent Laartz] right?
• 3:00
  [Dr. Brent Laartz] And then you get to Thanksgiving.
• 3:02
  [Dr. Brent Laartz] Then you get to Christmas.
• 3:03
  [Dr. Brent Laartz] All of these holidays,
• 3:05
  [Dr. Brent Laartz] if you add up,
• 3:06
  [Dr. Brent Laartz] if you're trying to limit the number of drinks that you have,
• 3:11
  [Dr. Brent Laartz] then those holidays can really add up.
• 3:14
  [Dr. Brent Laartz] My vacation involved getting some hikes in.
• 3:19
  [Dr. Brent Laartz] Uh,
• 3:19
  [Dr. Brent Laartz] the the The resort that I was in for the first couple of days didn't have a gym,
• 3:27
  [Dr. Brent Laartz] so what did I have to do?
• 3:29
  [Dr. Brent Laartz] Get to the beach and do kind of a CrossFit routine there.
• 3:33
  [Dr. Brent Laartz] I did yoga for a morning and,
• 3:36
  [Dr. Brent Laartz] and met some great people in that yoga,
• 3:39
  [Dr. Brent Laartz] had a really good connection with some people.
• 3:42
  [Dr. Brent Laartz] And so,
• 3:44
  [Dr. Brent Laartz] really,
• 3:44
  [Dr. Brent Laartz] an amazing time I had for just three or four days,
• 3:49
  [Dr. Brent Laartz] and came back really refreshed and really ready to go to keep that health going.
• 3:54
  [Dr. Brent Laartz] Ran a couple of times already this week after I got back.
• 3:59
  [Dr. Brent Laartz] And getting went to the gym really getting a connection there and
• 4:04
  [Dr. Brent Laartz] Went over to some friend's house,
• 4:05
  [Dr. Brent Laartz] had a little get together.
• 4:08
  [Dr. Brent Laartz] Really encouraging using those activities and those holidays to
• 4:15
  [Dr. Brent Laartz] foster a healthy diet,
• 4:19
  [Dr. Brent Laartz] exercise.
• 4:21
  [Dr. Brent Laartz] Um,
• 4:22
  [Dr. Brent Laartz] And perhaps even we're talking about getting some connection and connectivity,
• 4:30
  [Dr. Brent Laartz] talking about having a wellness party and also then also maybe
• 4:35
  [Dr. Brent Laartz] painting during those timeframes with a party.
• 4:40
  [Dr. Brent Laartz] And so I think that really.
• 4:42
  [Dr. Brent Laartz] My goal over the next month is to really cement that into my life.
• 4:48
  [Dr. Brent Laartz] Okay,
• 4:48
  [Dr. Brent Laartz] so let me tell you.
• 4:51
  [Dr. Brent Laartz] You really have to have that commitment and conviction.
• 4:55
  [Dr. Brent Laartz] And there's the idea of a push and a pull.
• 4:58
  [Dr. Brent Laartz] So certainly the push is your innate drive.
• 5:03
  [Dr. Brent Laartz] Which not all of us have,
• 5:05
  [Dr. Brent Laartz] right?
• 5:05
  [Dr. Brent Laartz] But that push.
• 5:07
  [Dr. Brent Laartz] There's got to be some.
• 5:10
  [Dr. Brent Laartz] thing within you that can give you that push.
• 5:14
  [Dr. Brent Laartz] Think about a time in your life when you've had that push to succeed,
• 5:20
  [Dr. Brent Laartz] but now then.
• 5:22
  [Dr. Brent Laartz] Um,
• 5:24
  [Dr. Brent Laartz] bring that out.
• 5:25
  [Dr. Brent Laartz] Okay,
• 5:26
  [Dr. Brent Laartz] so then the story do you have is going to be able to pull you to
• 5:32
  [Dr. Brent Laartz] where you need and and so my push is pretty...
• 5:36
  [Dr. Brent Laartz] Evident from my life,
• 5:38
  [Dr. Brent Laartz] from my athletic days to then into my academic days and becoming a physician.
• 5:46
  [Dr. Brent Laartz] That push and that drive has always been there.
• 5:49
  [Dr. Brent Laartz] So I've got that already.
• 5:51
  [Dr. Brent Laartz] The...
• 5:52
  [Dr. Brent Laartz] Key for people to find is that push.
• 5:55
  [Dr. Brent Laartz] Even if they don't feel like they have it,
• 5:58
  [Dr. Brent Laartz] what that involves is really having some self-love.
• 6:01
  [Dr. Brent Laartz] It involves finding out that that self-love involves your worthiness
• 6:07
  [Dr. Brent Laartz] to have a successful,
• 6:11
  [Dr. Brent Laartz] healthy life.
• 6:12
  [Dr. Brent Laartz] And again,
• 6:15
  [Dr. Brent Laartz] everybody starts at a different spot in their health and their life.
• 6:19
  [Dr. Brent Laartz] You may be 25 years old and feel like you're healthy and feel like you're invincible.
• 6:24
  [Dr. Brent Laartz] You may be 50,
• 6:26
  [Dr. Brent Laartz] and feel like you're healthy,
• 6:27
  [Dr. Brent Laartz] but you really may not be.
• 6:29
  [Dr. Brent Laartz] You may be 60.
• 6:31
  [Dr. Brent Laartz] and already have had a setback in your health.
• 6:33
  [Dr. Brent Laartz] You may have some obesity and not really realize.
• 6:37
  [Dr. Brent Laartz] that you really do have some reason why you need a change in life.
• 6:44
  [Dr. Brent Laartz] And oftentimes that...
• 6:49
  [Dr. Brent Laartz] um That involves kind of the kick in the face by life and realizing that.
• 6:58
  [Dr. Brent Laartz] I just had a...
• 6:59
  [Dr. Brent Laartz] whose mother found that she was pre-diabetic and now is able to get
• 7:09
  [Dr. Brent Laartz] her life under control.
• 7:10
  [Dr. Brent Laartz] And I think she's done some really great changes in that.
• 7:15
  [Dr. Brent Laartz] That's great.
• 7:17
  [Dr. Brent Laartz] But sometimes it takes that push and that drive.
• 7:21
  [Dr. Brent Laartz] And then the pull is going to be the story.
• 7:25
  [Dr. Brent Laartz] You know,
• 7:25
  [Dr. Brent Laartz] I go back to a story very frequently in my life.
• 7:30
  [Dr. Brent Laartz] As a matter of fact,
• 7:31
  [Dr. Brent Laartz] I.
• 7:31
  [Dr. Brent Laartz] wrote this story.
• 7:33
  [Dr. Brent Laartz] In my college admission essay to Northwestern University.
• 7:40
  [Dr. Brent Laartz] And I think it's a big reason why I got into that university.
• 7:45
  [Dr. Brent Laartz] When I was a sophomore in high school,
• 7:48
  [Dr. Brent Laartz] I wasn't the biggest and the greatest wrestler on the team.
• 7:53
  [Dr. Brent Laartz] I was on junior varsity.
• 7:55
  [Dr. Brent Laartz] And actually,
• 7:56
  [Dr. Brent Laartz] come to think of it,
• 7:58
  [Dr. Brent Laartz] when I say that.
• 8:00
  [Dr. Brent Laartz] Actually,
• 8:00
  [Dr. Brent Laartz] I was a good wrestler at that time.
• 8:03
  [Dr. Brent Laartz] That may be,
• 8:04
  [Dr. Brent Laartz] you know,
• 8:04
  [Dr. Brent Laartz] obviously.
• 8:07
  [Dr. Brent Laartz] That self-deprecation that many people have about their life and
• 8:12
  [Dr. Brent Laartz] about the quality that they were.
• 8:14
  [Dr. Brent Laartz] Actually,
• 8:14
  [Dr. Brent Laartz] my sophomore year,
• 8:15
  [Dr. Brent Laartz] I was a really good wrestler.
• 8:17
  [Dr. Brent Laartz] I had,
• 8:18
  [Dr. Brent Laartz] even though I was on junior varsity on the wrestling team.
• 8:25
  [Dr. Brent Laartz] I was,
• 8:26
  [Dr. Brent Laartz] I believe,
• 8:27
  [Dr. Brent Laartz] and I don't have the exact record,
• 8:29
  [Dr. Brent Laartz] but I believe I was like 32 and 9 maybe on the junior varsity wrestling team.
• 8:38
  [Dr. Brent Laartz] And we,
• 8:38
  [Dr. Brent Laartz] I remember,
• 8:39
  [Dr. Brent Laartz] over,
• 8:40
  [Dr. Brent Laartz] let's say January sometime,
• 8:41
  [Dr. Brent Laartz] our junior varsity team was entered into a varsity wrestling
• 8:48
  [Dr. Brent Laartz] tournament and it was a small school wrestling tournament.
• 8:51
  [Dr. Brent Laartz] Um and we were in the top division in my high school,
• 8:56
  [Dr. Brent Laartz] but we were one of the smallest top division as far as size in the state of Iowa.
• 9:01
  [Dr. Brent Laartz] And.
• 9:05
  [Dr. Brent Laartz] One of the guys that was in front of me at 105 pounds,
• 9:10
  [Dr. Brent Laartz] tiny,
• 9:10
  [Dr. Brent Laartz] right?
• 9:10
  [Dr. Brent Laartz] 105 pounds.
• 9:11
  [Dr. Brent Laartz] I weighed about 118 pounds sophomore year,
• 9:14
  [Dr. Brent Laartz] maybe 115.
• 9:16
  [Dr. Brent Laartz] And found it not too hard to cut weight.
• 9:20
  [Dr. Brent Laartz] But the guy who was an enemy.
• 9:22
  [Dr. Brent Laartz] was cutting weight from about 130.
• 9:26
  [Dr. Brent Laartz] Pounds or so.
• 9:28
  [Dr. Brent Laartz] And come,
• 9:31
  [Dr. Brent Laartz] come.
• 9:35
  [Dr. Brent Laartz] I guess it was the end of January.
• 9:37
  [Dr. Brent Laartz] He could not make weight.
• 9:39
  [Dr. Brent Laartz] He just lost it.
• 9:40
  [Dr. Brent Laartz] Lost his drive,
• 9:42
  [Dr. Brent Laartz] lost his push,
• 9:43
  [Dr. Brent Laartz] lost his pull,
• 9:44
  [Dr. Brent Laartz] right?
• 9:44
  [Dr. Brent Laartz] And.
• 9:46
  [Dr. Brent Laartz] Couldn't make weight.
• 9:46
  [Dr. Brent Laartz] So that advanced me up to...
• 9:50
  [Dr. Brent Laartz] The varsity team.
• 9:53
  [Dr. Brent Laartz] And it knocked me up there.
• 9:56
  [Dr. Brent Laartz] With the last two meets,
• 9:58
  [Dr. Brent Laartz] and I won both of those.
• 10:03
  [Dr. Brent Laartz] Meats.
• 10:06
  [Dr. Brent Laartz] And then came conference tournament and I got second place in our
• 10:14
  [Dr. Brent Laartz] conference tournament.
• 10:14
  [Dr. Brent Laartz] I think it could have been maybe third place.
• 10:16
  [Dr. Brent Laartz] I think it was maybe third place.
• 10:17
  [Dr. Brent Laartz] I lost once.
• 10:19
  [Dr. Brent Laartz] So I was four and one.
• 10:21
  [Dr. Brent Laartz] And.
• 10:23
  [Dr. Brent Laartz] I believe you needed somewhere around five to ten wins or something like that.
• 10:28
  [Dr. Brent Laartz] to get a letter,
• 10:29
  [Dr. Brent Laartz] a varsity letter.
• 10:32
  [Dr. Brent Laartz] I remember our high school wrestling coach,
• 10:36
  [Dr. Brent Laartz] his name was Nicholas Hobbs.
• 10:39
  [Dr. Brent Laartz] Great guy,
• 10:40
  [Dr. Brent Laartz] great motivator.
• 10:41
  [Dr. Brent Laartz] I'll tell you,
• 10:41
  [Dr. Brent Laartz] that guy.
• 10:42
  [Dr. Brent Laartz] could make us run intervals in the morning,
• 10:45
  [Dr. Brent Laartz] 6 a.
• 10:46
  [Dr. Brent Laartz] m.
• 10:47
  [Dr. Brent Laartz] intervals before school.
• 10:48
  [Dr. Brent Laartz] He could make us do anything,
• 10:50
  [Dr. Brent Laartz] along with an assistant coach,
• 10:53
  [Dr. Brent Laartz] Dan Pavlovich.
• 10:55
  [Dr. Brent Laartz] These guys could make you do anything.
• 10:58
  [Dr. Brent Laartz] But Nick,
• 10:58
  [Dr. Brent Laartz] I think,
• 10:59
  [Dr. Brent Laartz] realized that there was some maybe imposter syndrome going on and
• 11:05
  [Dr. Brent Laartz] maybe a feeling of unworthiness because I.
• 11:09
  [Dr. Brent Laartz] On the junior varsity,
• 11:11
  [Dr. Brent Laartz] moving up to go to the district tournament in the district tournament Was.
• 11:18
  [Dr. Brent Laartz] Our district was very difficult in those days.
• 11:21
  [Dr. Brent Laartz] We had people,
• 11:22
  [Dr. Brent Laartz] we had schools in our district that were much bigger than us.
• 11:26
  [Dr. Brent Laartz] And in much bigger cities,
• 11:28
  [Dr. Brent Laartz] my hometown.
• 11:30
  [Dr. Brent Laartz] Probably around that time,
• 11:31
  [Dr. Brent Laartz] probably at about 8,
• 11:32
  [Dr. Brent Laartz] 000 population.
• 11:35
  [Dr. Brent Laartz] It's probably gotten even lower by now.
• 11:39
  [Dr. Brent Laartz] Our graduating senior class had about 180 or 190 kids.
• 11:45
  [Dr. Brent Laartz] And that was the only high school in my hometown.
• 11:50
  [Dr. Brent Laartz] And so it was a very difficult thing and I did end up getting third place again.
• 11:56
  [Dr. Brent Laartz] In the district.
• 11:58
  [Dr. Brent Laartz] But that didn't get me into state.
• 12:00
  [Dr. Brent Laartz] But that put me at like a,
• 12:02
  [Dr. Brent Laartz] let's say,
• 12:03
  [Dr. Brent Laartz] again,
• 12:04
  [Dr. Brent Laartz] maybe a six and two total record for my sophomore year,
• 12:09
  [Dr. Brent Laartz] something like that.
• 12:10
  [Dr. Brent Laartz] But before that tournament,
• 12:13
  [Dr. Brent Laartz] to motivate me,
• 12:13
  [Dr. Brent Laartz] because there were some people who I felt like,
• 12:16
  [Dr. Brent Laartz] wow,
• 12:16
  [Dr. Brent Laartz] you know,
• 12:17
  [Dr. Brent Laartz] this,
• 12:17
  [Dr. Brent Laartz] the guy in front of me could barely beat these guys.
• 12:20
  [Dr. Brent Laartz] And could I beat them?
• 12:23
  [Dr. Brent Laartz] And.
• 12:24
  [Dr. Brent Laartz] I was definitely smaller and less strong as some of these people
• 12:32
  [Dr. Brent Laartz] because I was starting out at a much lower weight than a lot of people,
• 12:36
  [Dr. Brent Laartz] at 105 pounds.
• 12:40
  [Dr. Brent Laartz] The coach really...
• 12:43
  [Dr. Brent Laartz] Took me aside and said,
• 12:45
  [Dr. Brent Laartz] you know,
• 12:46
  [Dr. Brent Laartz] it doesn't matter about the letter.
• 12:47
  [Dr. Brent Laartz] You're going to letter no matter what you do during this district
• 12:52
  [Dr. Brent Laartz] tournament and it really motivated me to to get rid of that imposter syndrome,
• 12:59
  [Dr. Brent Laartz] get rid of that feeling of unworthiness,
• 13:01
  [Dr. Brent Laartz] and really push me.
• 13:03
  [Dr. Brent Laartz] And,
• 13:03
  [Dr. Brent Laartz] you know,
• 13:04
  [Dr. Brent Laartz] I think that if I hadn't had that motivation after he to really not
• 13:10
  [Dr. Brent Laartz] be motivated toward the.
• 13:13
  [Dr. Brent Laartz] Letter.
• 13:15
  [Dr. Brent Laartz] or the varsity letter,
• 13:17
  [Dr. Brent Laartz] but to be more motivated just for myself and my own push and my own drive.
• 13:23
  [Dr. Brent Laartz] And,
• 13:23
  [Dr. Brent Laartz] you know,
• 13:24
  [Dr. Brent Laartz] I've...
• 13:25
  [Dr. Brent Laartz] always been that self-motivated studier,
• 13:28
  [Dr. Brent Laartz] let's say,
• 13:29
  [Dr. Brent Laartz] and most of my academic life has been relatively easy for me.
• 13:37
  [Dr. Brent Laartz] But I'll tell you,
• 13:37
  [Dr. Brent Laartz] that really gave me a push,
• 13:40
  [Dr. Brent Laartz] and that push is the drive.
• 13:43
  [Dr. Brent Laartz] But really,
• 13:45
  [Dr. Brent Laartz] what we need as we get older and out of that time frame of,
• 13:52
  [Dr. Brent Laartz] we've already developed our push,
• 13:54
  [Dr. Brent Laartz] right?
• 13:55
  [Dr. Brent Laartz] Now we need a pull.
• 13:57
  [Dr. Brent Laartz] That pull is your story.
• 13:59
  [Dr. Brent Laartz] Okay.
• 14:00
  [Dr. Brent Laartz] really EW.
• 14:02
  [Dr. Brent Laartz] My idea of health,
• 14:04
  [Dr. Brent Laartz] and again,
• 14:04
  [Dr. Brent Laartz] I've told this story already to you folks.
• 14:08
  [Dr. Brent Laartz] My story began.
• 14:10
  [Dr. Brent Laartz] As an athlete,
• 14:11
  [Dr. Brent Laartz] as of what I thought was a pretty healthy life.
• 14:15
  [Dr. Brent Laartz] A physician,
• 14:16
  [Dr. Brent Laartz] so a physician should be healthy,
• 14:18
  [Dr. Brent Laartz] right?
• 14:19
  [Dr. Brent Laartz] You'd think so.
• 14:20
  [Dr. Brent Laartz] And again.
• 14:22
  [Dr. Brent Laartz] Found myself a little overweight.
• 14:25
  [Dr. Brent Laartz] Found myself...
• 14:27
  [Dr. Brent Laartz] starting to head toward pre-diabetes.
• 14:30
  [Dr. Brent Laartz] This is really my pull and my drive now and my why.
• 14:36
  [Dr. Brent Laartz] And I have created that why.
• 14:37
  [Dr. Brent Laartz] And this is why I am creating this.
• 14:40
  [Dr. Brent Laartz] Drive in this 52-week journey because I felt like without this why
• 14:46
  [Dr. Brent Laartz] and without this then vision.
• 14:51
  [Dr. Brent Laartz] And that's what this 52-week journey is.
• 14:53
  [Dr. Brent Laartz] It's this vision that I have and that foundation of self-love and
• 14:58
  [Dr. Brent Laartz] that foundation of worthiness that's going to be...
• 15:02
  [Dr. Brent Laartz] instrumental in pushing me.
• 15:05
  [Dr. Brent Laartz] But you can't really manifest your health with just a vision of
• 15:10
  [Dr. Brent Laartz] wanting to be healthy.
• 15:11
  [Dr. Brent Laartz] And you can't.
• 15:13
  [Dr. Brent Laartz] Do it with just your drive because everybody has some drive.
• 15:17
  [Dr. Brent Laartz] Everybody has a story about why.
• 15:20
  [Dr. Brent Laartz] You have to act on that vision.
• 15:23
  [Dr. Brent Laartz] Same with,
• 15:24
  [Dr. Brent Laartz] you know,
• 15:26
  [Dr. Brent Laartz] I'd say probably 30 to 50% of people who asked, 'What is
• 15:33
  [Dr. Brent Laartz] manifestation of a dream and a vision?' It seems like people have an
• 15:41
  [Dr. Brent Laartz] idea that it is something beyond what it actually is.
• 15:46
  [Dr. Brent Laartz] That it's something mystical,
• 15:47
  [Dr. Brent Laartz] that if you think about it,
• 15:49
  [Dr. Brent Laartz] that it's going to occur,
• 15:50
  [Dr. Brent Laartz] that you do daily affirmations.
• 15:52
  [Dr. Brent Laartz] And if you do,
• 15:54
  [Dr. Brent Laartz] if you have your why,
• 15:56
  [Dr. Brent Laartz] then magically something's going to happen.
• 15:59
  [Dr. Brent Laartz] And it's not that way.
• 16:01
  [Dr. Brent Laartz] But certainly you have to have that vision.
• 16:05
  [Dr. Brent Laartz] You have to have that affirmation.
• 16:07
  [Dr. Brent Laartz] You have to have that self-love.
• 16:10
  [Dr. Brent Laartz] And you have to have that foundation of worthiness.
• 16:13
  [Dr. Brent Laartz] And I'll tell you,
• 16:16
  [Dr. Brent Laartz] if you don't have it.
• 16:18
  [Dr. Brent Laartz] If you don't have that self-love and worthiness,
• 16:20
  [Dr. Brent Laartz] you need to get it.
• 16:21
  [Dr. Brent Laartz] And I need to get it.
• 16:22
  [Dr. Brent Laartz] And sometimes it takes counseling.
• 16:25
  [Dr. Brent Laartz] Sometimes it takes friends that are with you and along for the ride.
• 16:34
  [Dr. Brent Laartz] to help you and be that person to give you that self,
• 16:39
  [Dr. Brent Laartz] give you that love from outside and show you that you're worthy.
• 16:44
  [Dr. Brent Laartz] But again,
• 16:45
  [Dr. Brent Laartz] it has to come from inside and it has to then have action.
• 16:50
  [Dr. Brent Laartz] And it has to have action on almost every day.
• 16:53
  [Dr. Brent Laartz] Okay,
• 16:53
  [Dr. Brent Laartz] so it doesn't mean you can't have a cheat day.
• 16:56
  [Dr. Brent Laartz] It doesn't mean you can't have that,
• 16:58
  [Dr. Brent Laartz] but it has to be.
• 16:59
  [Dr. Brent Laartz] 90%.
• 17:00
  [Dr. Brent Laartz] It can't be 50%.
• 17:03
  [Dr. Brent Laartz] And that's why.
• 17:04
  [Dr. Brent Laartz] This whole story about the diet and movement and sleep,
• 17:08
  [Dr. Brent Laartz] connectivity and creativity.
• 17:11
  [Dr. Brent Laartz] Can't be just,
• 17:11
  [Dr. Brent Laartz] well,
• 17:12
  [Dr. Brent Laartz] I'm going to...
• 17:13
  [Dr. Brent Laartz] Exercise once this week.
• 17:15
  [Dr. Brent Laartz] It can't even be I'm going to exercise twice this week or three times.
• 17:19
  [Dr. Brent Laartz] It can't be that.
• 17:22
  [Dr. Brent Laartz] And by the end of the 52 weeks and then on into the rest of my life,
• 17:27
  [Dr. Brent Laartz] I'm going to have 90%.
• 17:29
  [Dr. Brent Laartz] And that's my goal— is to get this to six out of seven days.
• 17:35
  [Dr. Brent Laartz] Of doing everything I can,
• 17:37
  [Dr. Brent Laartz] okay,
• 17:38
  [Dr. Brent Laartz] I might have a day of rest and I think with anything with exercise for example,
• 17:43
  [Dr. Brent Laartz] you need a day of rest sometimes and And you might get injured.
• 17:48
  [Dr. Brent Laartz] You might get,
• 17:48
  [Dr. Brent Laartz] and hopefully,
• 17:50
  [Dr. Brent Laartz] and my idea of everything with movement is to make sure that we minimize that.
• 17:56
  [Dr. Brent Laartz] injury,
• 17:56
  [Dr. Brent Laartz] okay?
• 17:57
  [Dr. Brent Laartz] So that story of why and that action that is taken every single day,
• 18:02
  [Dr. Brent Laartz] you can have that rest day,
• 18:04
  [Dr. Brent Laartz] but you still need to be thinking about it.
• 18:06
  [Dr. Brent Laartz] It and you can't you can't dwell on any failure you can't let any
• 18:15
  [Dr. Brent Laartz] failure extend beyond that one day so What are we doing with this week six?
• 18:22
  [Dr. Brent Laartz] Okay,
• 18:23
  [Dr. Brent Laartz] so amazing that I just had a great vacation with great exercise,
• 18:31
  [Dr. Brent Laartz] great diet.
• 18:33
  [Dr. Brent Laartz] Um,
• 18:34
  [Dr. Brent Laartz] And sleep was relatively decent.
• 18:37
  [Dr. Brent Laartz] I was in a two-bed,
• 18:38
  [Dr. Brent Laartz] two-bedroom with another guy who.
• 18:41
  [Dr. Brent Laartz] Really liked it,
• 18:42
  [Dr. Brent Laartz] really cold.
• 18:43
  [Dr. Brent Laartz] So perhaps my sleep wasn't so good,
• 18:45
  [Dr. Brent Laartz] but.
• 18:46
  [Dr. Brent Laartz] Um,
• 18:47
  [Dr. Brent Laartz] let's see.
• 18:47
  [Dr. Brent Laartz] We can.
• 18:48
  [Dr. Brent Laartz] We can not dwell on that.
• 18:51
  [Dr. Brent Laartz] As soon as I came back,
• 18:52
  [Dr. Brent Laartz] got some great sleep,
• 18:54
  [Dr. Brent Laartz] got into my rhythm and got back into my rhythm again.
• 18:58
  [Dr. Brent Laartz] So again,
• 18:59
  [Dr. Brent Laartz] what are we going to do?
• 19:00
  [Dr. Brent Laartz] This week,
• 19:01
  [Dr. Brent Laartz] my goal.
• 19:02
  [Dr. Brent Laartz] is to increase my vegan days.
• 19:06
  [Dr. Brent Laartz] from one up to possibly three days per week.
• 19:09
  [Dr. Brent Laartz] So my goal is right now to increase to three days per week.
• 19:16
  [Dr. Brent Laartz] But again,
• 19:17
  [Dr. Brent Laartz] if you are starting from less vegan and feel like you can't do this,
• 19:23
  [Dr. Brent Laartz] perhaps let's get to at least one day per week.
• 19:26
  [Dr. Brent Laartz] But I'm going to three.
• 19:28
  [Dr. Brent Laartz] I'm going whole food vegan,
• 19:29
  [Dr. Brent Laartz] so just because you're vegan doesn't mean you can eat,
• 19:33
  [Dr. Brent Laartz] you know,
• 19:33
  [Dr. Brent Laartz] gummy bears.
• 19:35
  [Dr. Brent Laartz] Which actually,
• 19:36
  [Dr. Brent Laartz] gummy bears are not technically vegan,
• 19:38
  [Dr. Brent Laartz] sometimes,
• 19:38
  [Dr. Brent Laartz] unless you get the vegan gummy bear.
• 19:41
  [Dr. Brent Laartz] But it doesn't mean you just go eat.
• 19:43
  [Dr. Brent Laartz] Crap,
• 19:43
  [Dr. Brent Laartz] that week,
• 19:44
  [Dr. Brent Laartz] that just doesn't have to be meat or cheese or dairy,
• 19:46
  [Dr. Brent Laartz] so has to be whole food vegan.
• 19:50
  [Dr. Brent Laartz] Okay,
• 19:51
  [Dr. Brent Laartz] and low sugar,
• 19:52
  [Dr. Brent Laartz] relatively low sugar.
• 19:53
  [Dr. Brent Laartz] I eat a lot of fruits again.
• 19:55
  [Dr. Brent Laartz] Here's something I just picked up today.
• 20:00
  [Dr. Brent Laartz] Amazing.
• 20:00
  [Dr. Brent Laartz] Um,
• 20:01
  [Dr. Brent Laartz] how you can really eat?
• 20:02
  [Dr. Brent Laartz] Um,
• 20:02
  [Dr. Brent Laartz] and this was very cheap— a couple bucks for this box of grapes.
• 20:06
  [Dr. Brent Laartz] So The other thing...
• 20:11
  [Dr. Brent Laartz] I'm going for this week.
• 20:14
  [Dr. Brent Laartz] Is And you really have to specify it.
• 20:18
  [Dr. Brent Laartz] Ahead of time.
• 20:21
  [Dr. Brent Laartz] Exactly which days are going to be in.
• 20:24
  [Dr. Brent Laartz] Because you have to plan it out.
• 20:25
  [Dr. Brent Laartz] You can't just go,
• 20:25
  [Dr. Brent Laartz] well,
• 20:26
  [Dr. Brent Laartz] I'm going to go out to so-and-so.
• 20:29
  [Dr. Brent Laartz] restaurant and be vegan unless you know that they have some vegan
• 20:32
  [Dr. Brent Laartz] options that are good.
• 20:34
  [Dr. Brent Laartz] I ate last night.
• 20:36
  [Dr. Brent Laartz] out with my mother,
• 20:38
  [Dr. Brent Laartz] my girlfriend and her mother.
• 20:42
  [Dr. Brent Laartz] It's kind of a really good potentially vegetarian option,
• 20:45
  [Dr. Brent Laartz] at least.
• 20:48
  [Dr. Brent Laartz] Again,
• 20:49
  [Dr. Brent Laartz] you need some protein in your diet when you're vegan.
• 20:53
  [Dr. Brent Laartz] You need nuts and beans potentially.
• 20:56
  [Dr. Brent Laartz] And I like to add beans to my diet during those days that I'm vegan.
• 21:02
  [Dr. Brent Laartz] Again,
• 21:04
  [Dr. Brent Laartz] no alcohol.
• 21:05
  [Dr. Brent Laartz] six at least out of the seven days.
• 21:08
  [Dr. Brent Laartz] And again,
• 21:09
  [Dr. Brent Laartz] not binging on that seventh day,
• 21:11
  [Dr. Brent Laartz] right?
• 21:12
  [Dr. Brent Laartz] So again,
• 21:13
  [Dr. Brent Laartz] that diet.
• 21:18
  [Dr. Brent Laartz] You might,
• 21:19
  [Dr. Brent Laartz] if you're starting to be more and more vegan,
• 21:22
  [Dr. Brent Laartz] and you want to be more and more vegan,
• 21:23
  [Dr. Brent Laartz] there are a few things you have to think about.
• 21:25
  [Dr. Brent Laartz] If you're eating less dairy,
• 21:27
  [Dr. Brent Laartz] you might need calcium and vitamin D.
• 21:30
  [Dr. Brent Laartz] You might need vitamin B12.
• 21:32
  [Dr. Brent Laartz] Those are the couple of things that are lacking in a diet that is vegan.
• 21:37
  [Dr. Brent Laartz] So and obviously,
• 21:38
  [Dr. Brent Laartz] you um...
• 21:40
  [Dr. Brent Laartz] I get my vegans,
• 21:42
  [Dr. Brent Laartz] my beans,
• 21:44
  [Dr. Brent Laartz] my um dark leafy vegetables like spinach or kale.
• 21:49
  [Dr. Brent Laartz] That way you can get some iron in there as well.
• 21:53
  [Dr. Brent Laartz] And some other B vitamins.
• 21:55
  [Dr. Brent Laartz] Um And you're really just mixing it up.
• 21:58
  [Dr. Brent Laartz] And we've talked about in the past having a variety of fruits and
• 22:06
  [Dr. Brent Laartz] vegetables and trying to get to that 40 vegetables and fruits per week.
• 22:12
  [Dr. Brent Laartz] Trying to get that variety and that helps with your microbiome.
• 22:16
  [Dr. Brent Laartz] And it helps to really get a variety of different vitamins and minerals.
• 22:22
  [Dr. Brent Laartz] Okay,
• 22:23
  [Dr. Brent Laartz] so that vegan diet.
• 22:27
  [Dr. Brent Laartz] is incredibly important to minimize,
• 22:32
  [Dr. Brent Laartz] again,
• 22:32
  [Dr. Brent Laartz] red meat and minimizing.
• 22:36
  [Dr. Brent Laartz] Oh,
• 22:37
  [Dr. Brent Laartz] the other thing that could be lacking in that diet,
• 22:40
  [Dr. Brent Laartz] if you don't have very much seafood in your diet,
• 22:44
  [Dr. Brent Laartz] then you're going to need some omega-3s,
• 22:47
  [Dr. Brent Laartz] unless perhaps flaxseed might have some omega-3.
• 22:55
  [Dr. Brent Laartz] All right,
• 22:55
  [Dr. Brent Laartz] let's go on to what we're doing with movement.
• 22:57
  [Dr. Brent Laartz] Okay,
• 22:58
  [Dr. Brent Laartz] so each week I want to try to add,
• 23:01
  [Dr. Brent Laartz] and this week I'm going to add some different movements for this week.
• 23:09
  [Dr. Brent Laartz] Before,
• 23:09
  [Dr. Brent Laartz] I've done a lot of different sports over the years,
• 23:13
  [Dr. Brent Laartz] from sailing to tennis to...
• 23:16
  [Dr. Brent Laartz] Um,
• 23:16
  [Dr. Brent Laartz] mountain biking.
• 23:18
  [Dr. Brent Laartz] And now I'm pretty much concentrating on being in the gym and also doing my running.
• 23:25
  [Dr. Brent Laartz] Okay,
• 23:25
  [Dr. Brent Laartz] so what I want to change a little bit is I want to get a stretch
• 23:32
  [Dr. Brent Laartz] every morning this week.
• 23:33
  [Dr. Brent Laartz] Okay.
• 23:34
  [Dr. Brent Laartz] So I don't necessarily do a lot of exercise in the mornings before I
• 23:41
  [Dr. Brent Laartz] go to work and on my work weeks.
• 23:43
  [Dr. Brent Laartz] So when I'm working,
• 23:46
  [Dr. Brent Laartz] I in general have a certain amount of things I need to accomplish during that morning.
• 23:54
  [Dr. Brent Laartz] And I really need to get there when I get there.
• 23:57
  [Dr. Brent Laartz] And I feel like that.
• 24:00
  [Dr. Brent Laartz] Any kind of exercise delays that.
• 24:03
  [Dr. Brent Laartz] And so I feel like getting into work as quickly as possible to get that accomplished.
• 24:08
  [Dr. Brent Laartz] So my exercise tends to occur mostly in the afternoons.
• 24:13
  [Dr. Brent Laartz] So I want to get at least a stretch and perhaps a little bit of
• 24:20
  [Dr. Brent Laartz] activity in the morning.
• 24:21
  [Dr. Brent Laartz] I always get some bright sunlight in the morning for maybe a walk or something like that,
• 24:26
  [Dr. Brent Laartz] but I'm going to add some new sports this week.
• 24:30
  [Dr. Brent Laartz] And they're not necessarily new sports because I've mountain biked
• 24:34
  [Dr. Brent Laartz] and I've played tennis before,
• 24:36
  [Dr. Brent Laartz] but I'm going to add those two.
• 24:38
  [Dr. Brent Laartz] Um.
• 24:40
  [Dr. Brent Laartz] old but new movements.
• 24:42
  [Dr. Brent Laartz] Okay,
• 24:43
  [Dr. Brent Laartz] so here's what,
• 24:44
  [Dr. Brent Laartz] in addition to just the need for movement on a daily basis and the
• 24:53
  [Dr. Brent Laartz] need to work on that VO2 max.
• 24:57
  [Dr. Brent Laartz] and the need to work on that strength training— those are the two
• 25:00
  [Dr. Brent Laartz] most important things.
• 25:02
  [Dr. Brent Laartz] But mixing up.
• 25:04
  [Dr. Brent Laartz] That VO2 max into different sports and different activities,
• 25:08
  [Dr. Brent Laartz] different movements,
• 25:09
  [Dr. Brent Laartz] different stretching exercises to not just...
• 25:14
  [Dr. Brent Laartz] have one exercise especially for leg strength,
• 25:18
  [Dr. Brent Laartz] which is very important.
• 25:19
  [Dr. Brent Laartz] So those tendons need stretching and they stretch differently with especially tennis,
• 25:25
  [Dr. Brent Laartz] because you've got the back and forth pivoting on your Achilles
• 25:28
  [Dr. Brent Laartz] tendon and your knees and your hips.
• 25:32
  [Dr. Brent Laartz] Very important.
• 25:32
  [Dr. Brent Laartz] So that's what I'm going to do this week for movement.
• 25:36
  [Dr. Brent Laartz] For sleep,
• 25:36
  [Dr. Brent Laartz] I'm continuing monitoring with my Oura Ring Garmin watch and the
• 25:47
  [Dr. Brent Laartz] other thing that I think I've mentioned already is potentially using
• 25:52
  [Dr. Brent Laartz] delta and theta entrainment and developing those.
• 25:57
  [Dr. Brent Laartz] Again,
• 25:58
  [Dr. Brent Laartz] if you have seen our Sunday Science on this about using...
• 26:06
  [Dr. Brent Laartz] gamma and alpha entrainment for potential treatment of Alzheimer's
• 26:11
  [Dr. Brent Laartz] disease and prevention of dementia.
• 26:14
  [Dr. Brent Laartz] But there's also the use of delta and theta for relaxation,
• 26:18
  [Dr. Brent Laartz] and for concentration,
• 26:20
  [Dr. Brent Laartz] and for...
• 26:21
  [Dr. Brent Laartz] uh,
• 26:21
  [Dr. Brent Laartz] sleep.
• 26:22
  [Dr. Brent Laartz] Okay,
• 26:22
  [Dr. Brent Laartz] so potentially,
• 26:24
  [Dr. Brent Laartz] I'm going to try to use that before I go to sleep.
• 26:27
  [Dr. Brent Laartz] There are different types of entrainment and there's light and there's sound.
• 26:33
  [Dr. Brent Laartz] And in the sound,
• 26:34
  [Dr. Brent Laartz] there's either binaural,
• 26:35
  [Dr. Brent Laartz] which means you have to have headphones to see it.
• 26:38
  [Dr. Brent Laartz] So if you...
• 26:40
  [Dr. Brent Laartz] Get onto your Spotify or your YouTube Music or whatever,
• 26:45
  [Dr. Brent Laartz] however you listen to your music,
• 26:46
  [Dr. Brent Laartz] and you Google this.
• 26:49
  [Dr. Brent Laartz] Not Google— if you search for it in those apps.
• 26:53
  [Dr. Brent Laartz] You're going to need to find either a binaural,
• 26:57
  [Dr. Brent Laartz] if you want to use headphones for it,
• 26:59
  [Dr. Brent Laartz] or a monaural.
• 27:02
  [Dr. Brent Laartz] It's also called isochronic,
• 27:04
  [Dr. Brent Laartz] which means that you don't need headphones if you find one that's
• 27:09
  [Dr. Brent Laartz] binaural and you just play it on your phone by your bedside before you go to bed.
• 27:14
  [Dr. Brent Laartz] You're going to find that it's not going to work because it is meant
• 27:21
  [Dr. Brent Laartz] to be in a stereo situation.
• 27:24
  [Dr. Brent Laartz] Where the combination of the left and right channels creates the
• 27:28
  [Dr. Brent Laartz] entrainment and that— um,
• 27:30
  [Dr. Brent Laartz] eight Hertz or six Hertz.
• 27:33
  [Dr. Brent Laartz] Entrainment,
• 27:33
  [Dr. Brent Laartz] okay?
• 27:34
  [Dr. Brent Laartz] I want to talk a little bit about sleeping pills because a lot of
• 27:37
  [Dr. Brent Laartz] people use sleeping pills.
• 27:41
  [Dr. Brent Laartz] And I,
• 27:42
  [Dr. Brent Laartz] in general,
• 27:43
  [Dr. Brent Laartz] stay away from all sleeping pills.
• 27:45
  [Dr. Brent Laartz] I am a big believer in trying to avoid far...
• 27:50
  [Dr. Brent Laartz] pharmacy and pharmaceutical development for my sleep.
• 27:56
  [Dr. Brent Laartz] And certainly that may not help me since I travel a lot.
• 28:00
  [Dr. Brent Laartz] And I do shift work.
• 28:02
  [Dr. Brent Laartz] I'm working a full week at a time and then a week off.
• 28:05
  [Dr. Brent Laartz] So I may change my sleep-wake cycle between those two weeks.
• 28:10
  [Dr. Brent Laartz] And I may travel and get jet lag.
• 28:13
  [Dr. Brent Laartz] I find that if I train myself on the light-dark cycle,
• 28:20
  [Dr. Brent Laartz] that that works just as well as melatonin for me.
• 28:22
  [Dr. Brent Laartz] But if you need it,
• 28:25
  [Dr. Brent Laartz] Melatonin at the lowest.
• 28:27
  [Dr. Brent Laartz] Milligram.
• 28:29
  [Dr. Brent Laartz] Actually,
• 28:29
  [Dr. Brent Laartz] is all that's needed.
• 28:31
  [Dr. Brent Laartz] And really,
• 28:33
  [Dr. Brent Laartz] you shouldn't need it every single day because what melatonin does
• 28:38
  [Dr. Brent Laartz] is just sets the cycle.
• 28:40
  [Dr. Brent Laartz] And melatonin—setting my cycle— might be needed for one or two days.
• 28:48
  [Dr. Brent Laartz] But if I've already said it yesterday,
• 28:51
  [Dr. Brent Laartz] it shouldn't be that off today unless I didn't get any light
• 28:55
  [Dr. Brent Laartz] sunlight or if I didn't do anything with benzodiazepines and trazodone.
• 29:00
  [Dr. Brent Laartz] Are often used.
• 29:01
  [Dr. Brent Laartz] If your doctor prescribes it,
• 29:03
  [Dr. Brent Laartz] certainly.
• 29:07
  [Dr. Brent Laartz] There is...
• 29:11
  [Dr. Brent Laartz] data out there that says that these things are not really good for sleep.
• 29:15
  [Dr. Brent Laartz] Okay,
• 29:16
  [Dr. Brent Laartz] so they may make you tired,
• 29:18
  [Dr. Brent Laartz] make you sleepy,
• 29:19
  [Dr. Brent Laartz] but the sleep that you get on these medications is less quality.
• 29:24
  [Dr. Brent Laartz] What I've seen with my sleep experts that I've talked to out there
• 29:32
  [Dr. Brent Laartz] is that these things are no good.
• 29:34
  [Dr. Brent Laartz] Okay.
• 29:34
  [Dr. Brent Laartz] So,
• 29:34
  [Dr. Brent Laartz] and absolutely,
• 29:36
  [Dr. Brent Laartz] if your doctor prescribes and you need these for your health,
• 29:41
  [Dr. Brent Laartz] then by all means listen to your doctor.
• 29:44
  [Dr. Brent Laartz] Okay,
• 29:45
  [Dr. Brent Laartz] so here's,
• 29:46
  [Dr. Brent Laartz] so that's my sleep plan for the week.
• 29:50
  [Dr. Brent Laartz] I'm going to use my monitor,
• 29:51
  [Dr. Brent Laartz] get my sleep-wake cycle.
• 29:54
  [Dr. Brent Laartz] I'm set.
• 29:56
  [Dr. Brent Laartz] My connection and creativity.
• 30:00
  [Dr. Brent Laartz] This week,
• 30:00
  [Dr. Brent Laartz] I'm going to start painting.
• 30:02
  [Dr. Brent Laartz] I have painted a little bit in the past.
• 30:06
  [Dr. Brent Laartz] And...
• 30:07
  [Dr. Brent Laartz] some people think well,
• 30:08
  [Dr. Brent Laartz] this can be expensive,
• 30:09
  [Dr. Brent Laartz] right?
• 30:09
  [Dr. Brent Laartz] Well,
• 30:10
  [Dr. Brent Laartz] you know,
• 30:10
  [Dr. Brent Laartz] for $30,
• 30:11
  [Dr. Brent Laartz] you can get like eight or ten canvases and.
• 30:15
  [Dr. Brent Laartz] And then about another $30,
• 30:18
  [Dr. Brent Laartz] some pretty good paint sets.
• 30:21
  [Dr. Brent Laartz] And then you might need an easel,
• 30:23
  [Dr. Brent Laartz] right?
• 30:23
  [Dr. Brent Laartz] So here's what— can motivate for this creativity.
• 30:29
  [Dr. Brent Laartz] And that is,
• 30:30
  [Dr. Brent Laartz] we all want to save pictures,
• 30:34
  [Dr. Brent Laartz] right,
• 30:34
  [Dr. Brent Laartz] from our vacations.
• 30:37
  [Dr. Brent Laartz] And what a,
• 30:39
  [Dr. Brent Laartz] you know,
• 30:39
  [Dr. Brent Laartz] certainly you can just send your photo off and get a...
• 30:45
  [Dr. Brent Laartz] picture sent back to you by many of these different apps and and services.
• 30:51
  [Dr. Brent Laartz] Um,
• 30:51
  [Dr. Brent Laartz] but.
• 30:52
  [Dr. Brent Laartz] What's so good in that?
• 30:53
  [Dr. Brent Laartz] Certainly you can see it and you can look at it.
• 30:56
  [Dr. Brent Laartz] But if you...
• 30:57
  [Dr. Brent Laartz] do something either on your vacation or after you get back,
• 31:01
  [Dr. Brent Laartz] if you can paint your favorite vacation.
• 31:06
  [Dr. Brent Laartz] That can immortalize that forever,
• 31:09
  [Dr. Brent Laartz] right?
• 31:09
  [Dr. Brent Laartz] And so,
• 31:10
  [Dr. Brent Laartz] what a great way to do that,
• 31:12
  [Dr. Brent Laartz] if you can take some acrylic paints or even oil paints.
• 31:17
  [Dr. Brent Laartz] And,
• 31:17
  [Dr. Brent Laartz] and create that scene that you that is your favorite vacation.
• 31:22
  [Dr. Brent Laartz] You can use your picture,
• 31:24
  [Dr. Brent Laartz] you know,
• 31:25
  [Dr. Brent Laartz] that you took as a guide.
• 31:28
  [Dr. Brent Laartz] But again,
• 31:29
  [Dr. Brent Laartz] here,
• 31:29
  [Dr. Brent Laartz] it's not about...
• 31:33
  [Dr. Brent Laartz] The being the highest quality painter,
• 31:35
  [Dr. Brent Laartz] it's about being you.
• 31:38
  [Dr. Brent Laartz] And.
• 31:39
  [Dr. Brent Laartz] Loving yourself to know that even though you may not be that great at it,
• 31:44
  [Dr. Brent Laartz] It's you.
• 31:46
  [Dr. Brent Laartz] It's how you can create.
• 31:47
  [Dr. Brent Laartz] OK,
• 31:48
  [Dr. Brent Laartz] so and if you find,
• 31:49
  [Dr. Brent Laartz] you know,
• 31:50
  [Dr. Brent Laartz] that your picture,
• 31:51
  [Dr. Brent Laartz] you know,
• 31:52
  [Dr. Brent Laartz] of of a sea looks like looks like vegetable soup,
• 31:58
  [Dr. Brent Laartz] then by all means,
• 32:00
  [Dr. Brent Laartz] you know,
• 32:00
  [Dr. Brent Laartz] maybe you don't want to hang that up.
• 32:03
  [Dr. Brent Laartz] But.
• 32:04
  [Dr. Brent Laartz] Try it.
• 32:05
  [Dr. Brent Laartz] Can't,
• 32:05
  [Dr. Brent Laartz] you can't lose.
• 32:07
  [Dr. Brent Laartz] Okay,
• 32:07
  [Dr. Brent Laartz] so I'm not going to lose.
• 32:09
  [Dr. Brent Laartz] I'm going to win and I'm going to.
• 32:11
  [Dr. Brent Laartz] Make that,
• 32:11
  [Dr. Brent Laartz] um,
• 32:12
  [Dr. Brent Laartz] painting of the British Virgin Islands.
• 32:15
  [Dr. Brent Laartz] I just got back from it.
• 32:16
  [Dr. Brent Laartz] I was on a great hike up in the top of the Virgin Gorda and I had
• 32:22
  [Dr. Brent Laartz] done a kind of a run hike.
• 32:23
  [Dr. Brent Laartz] And I'll tell you,
• 32:24
  [Dr. Brent Laartz] the top of it kind of had this nice little...
• 32:27
  [Dr. Brent Laartz] Um,
• 32:28
  [Dr. Brent Laartz] sloping area.
• 32:30
  [Dr. Brent Laartz] That was perfect for running.
• 32:32
  [Dr. Brent Laartz] And every little spot had some good views.
• 32:35
  [Dr. Brent Laartz] And it was hard to keep running with those good views.
• 32:38
  [Dr. Brent Laartz] So each of them,
• 32:39
  [Dr. Brent Laartz] I took some pictures of oil.
• 32:42
  [Dr. Brent Laartz] Bay,
• 32:42
  [Dr. Brent Laartz] of the North Sound,
• 32:44
  [Dr. Brent Laartz] of Drake's Channel,
• 32:47
  [Dr. Brent Laartz] going off of Drake's Channel along Necker Island.
• 32:52
  [Dr. Brent Laartz] And you could see...
• 32:53
  [Dr. Brent Laartz] Bitter and Yacht Club and Sable Rock in the background.
• 32:59
  [Dr. Brent Laartz] Amazing view.
• 33:00
  [Dr. Brent Laartz] And I'm in.
• 33:02
  [Dr. Brent Laartz] The sailboats in the dark blue water and and some of the some of the
• 33:08
  [Dr. Brent Laartz] beaches with some turquoise water and some of these big super mega yachts there.
• 33:16
  [Dr. Brent Laartz] There was one schooner at a dock that was amazing.
• 33:20
  [Dr. Brent Laartz] And all of that inspires me to think about this painting.
• 33:26
  [Dr. Brent Laartz] And here's a way to really bring that creativity and connection in.
• 33:32
  [Dr. Brent Laartz] Is you could have several people over.
• 33:35
  [Dr. Brent Laartz] Two to do a paint party,
• 33:38
  [Dr. Brent Laartz] okay?
• 33:38
  [Dr. Brent Laartz] So let's think about doing that,
• 33:41
  [Dr. Brent Laartz] okay?
• 33:42
  [Dr. Brent Laartz] Um,
• 33:43
  [Dr. Brent Laartz] This week might be a little problematic for that because we have
• 33:49
  [Dr. Brent Laartz] Gasparilla coming up in Florida.
• 33:52
  [Dr. Brent Laartz] And so those kind of parties might have to wait until next week.
• 33:58
  [Dr. Brent Laartz] But do that.
• 34:00
  [Dr. Brent Laartz] And here's the last part.
• 34:03
  [Dr. Brent Laartz] And this is,
• 34:04
  [Dr. Brent Laartz] I think,
• 34:04
  [Dr. Brent Laartz] going to be a little bit difficult for a lot of people.
• 34:07
  [Dr. Brent Laartz] But here's my goal this week.
• 34:09
  [Dr. Brent Laartz] And my goal.
• 34:12
  [Dr. Brent Laartz] Every week is to eat as much whole foods,
• 34:14
  [Dr. Brent Laartz] okay?
• 34:15
  [Dr. Brent Laartz] But this week,
• 34:16
  [Dr. Brent Laartz] I'm going to go for it,
• 34:17
  [Dr. Brent Laartz] and I'm going to try this.
• 34:18
  [Dr. Brent Laartz] Um,
• 34:19
  [Dr. Brent Laartz] As I've told you before,
• 34:21
  [Dr. Brent Laartz] I've had...
• 34:24
  [Dr. Brent Laartz] Some of week one,
• 34:27
  [Dr. Brent Laartz] week two,
• 34:27
  [Dr. Brent Laartz] week three,
• 34:28
  [Dr. Brent Laartz] we've had some goals to eat as many vegetables and fruits as possible,
• 34:35
  [Dr. Brent Laartz] that 40 vegetables and fruits,
• 34:38
  [Dr. Brent Laartz] 40 different ones,
• 34:39
  [Dr. Brent Laartz] right?
• 34:39
  [Dr. Brent Laartz] It is a lofty goal,
• 34:42
  [Dr. Brent Laartz] right?
• 34:42
  [Dr. Brent Laartz] So,
• 34:43
  [Dr. Brent Laartz] and I accomplished it one week.
• 34:45
  [Dr. Brent Laartz] And I think I haven't accomplished it a lot of the weeks.
• 34:51
  [Dr. Brent Laartz] Uh,
• 34:51
  [Dr. Brent Laartz] but.
• 34:53
  [Dr. Brent Laartz] Try this.
• 34:54
  [Dr. Brent Laartz] And I'm going to try it this week.
• 34:56
  [Dr. Brent Laartz] I'm going to try to go the whole week.
• 34:59
  [Dr. Brent Laartz] Without.
• 35:00
  [Dr. Brent Laartz] Any.
• 35:02
  [Dr. Brent Laartz] Packaged.
• 35:03
  [Dr. Brent Laartz] foods.
• 35:04
  [Dr. Brent Laartz] When I say that,
• 35:05
  [Dr. Brent Laartz] let's define packaged foods because almost all of our food comes in packages,
• 35:10
  [Dr. Brent Laartz] right?
• 35:11
  [Dr. Brent Laartz] So my grapes.
• 35:13
  [Dr. Brent Laartz] My grapes came in a package.
• 35:16
  [Dr. Brent Laartz] but I don't consider that a packaged food per se.
• 35:19
  [Dr. Brent Laartz] It would be nice if that came in more of a,
• 35:22
  [Dr. Brent Laartz] like a.
• 35:26
  [Dr. Brent Laartz] natural box,
• 35:27
  [Dr. Brent Laartz] but it doesn't,
• 35:28
  [Dr. Brent Laartz] right?
• 35:28
  [Dr. Brent Laartz] So that grape,
• 35:31
  [Dr. Brent Laartz] it doesn't touch the plastic per se,
• 35:34
  [Dr. Brent Laartz] right?
• 35:34
  [Dr. Brent Laartz] And it's a single ingredient.
• 35:37
  [Dr. Brent Laartz] We're going to define for the purpose of this.
• 35:42
  [Dr. Brent Laartz] A package food.
• 35:43
  [Dr. Brent Laartz] as being Anything with more than just a couple of ingredients.
• 35:50
  [Dr. Brent Laartz] and the main ingredient.
• 35:53
  [Dr. Brent Laartz] Let's say olives come in a...
• 35:56
  [Dr. Brent Laartz] Jar right and they're preserved and/ or they're They're brined,
• 36:02
  [Dr. Brent Laartz] right?
• 36:03
  [Dr. Brent Laartz] Um.
• 36:05
  [Dr. Brent Laartz] But as long as there's no sugar,
• 36:07
  [Dr. Brent Laartz] there's no added sugar,
• 36:08
  [Dr. Brent Laartz] there's no added preservatives.
• 36:10
  [Dr. Brent Laartz] Other than vinegar.
• 36:13
  [Dr. Brent Laartz] End.
• 36:14
  [Dr. Brent Laartz] Or if it's a single ingredient.
• 36:18
  [Dr. Brent Laartz] Tomatoes and you know,
• 36:19
  [Dr. Brent Laartz] or potatoes,
• 36:20
  [Dr. Brent Laartz] they may come in a package.
• 36:24
  [Dr. Brent Laartz] But as long as it's just a single ingredient— vinegar,
• 36:28
  [Dr. Brent Laartz] or it's in oil,
• 36:29
  [Dr. Brent Laartz] like sun-dried tomatoes sometimes come in an oil,
• 36:33
  [Dr. Brent Laartz] right?
• 36:34
  [Dr. Brent Laartz] Hopefully it's going to be olive oil.
• 36:36
  [Dr. Brent Laartz] And always,
• 36:37
  [Dr. Brent Laartz] I try to make sure that all of my...
• 36:41
  [Dr. Brent Laartz] processed foods are in or cooked in a vegetable oil that is healthy,
• 36:49
  [Dr. Brent Laartz] avocado oil or olive oil.
• 36:51
  [Dr. Brent Laartz] To me,
• 36:53
  [Dr. Brent Laartz] are the top most healthy oils.
• 36:55
  [Dr. Brent Laartz] And then,
• 36:56
  [Dr. Brent Laartz] some of the other seed oils,
• 36:58
  [Dr. Brent Laartz] as long as they are organic and cold pressed.
• 37:02
  [Dr. Brent Laartz] Then I'm okay with those.
• 37:04
  [Dr. Brent Laartz] And coconut oil might be kind of somewhere in the middle.
• 37:09
  [Dr. Brent Laartz] And obviously,
• 37:10
  [Dr. Brent Laartz] the...
• 37:13
  [Dr. Brent Laartz] saturated fats to me are less healthy,
• 37:16
  [Dr. Brent Laartz] especially if they're processed.
• 37:18
  [Dr. Brent Laartz] Okay.
• 37:18
  [Dr. Brent Laartz] So I'm trying to avoid those,
• 37:21
  [Dr. Brent Laartz] but single ingredients.
• 37:22
  [Dr. Brent Laartz] And I'm going to try to go a whole week without any packaged foods.
• 37:26
  [Dr. Brent Laartz] With that said,
• 37:29
  [Dr. Brent Laartz] If I fail?
• 37:30
  [Dr. Brent Laartz] Let's count them.
• 37:32
  [Dr. Brent Laartz] My habit tracker app that I use.
• 37:35
  [Dr. Brent Laartz] I've just added a new calendar,
• 37:39
  [Dr. Brent Laartz] and that is packaged foods.
• 37:42
  [Dr. Brent Laartz] So the number of packaged foods that I eat per day.
• 37:46
  [Dr. Brent Laartz] That could be,
• 37:47
  [Dr. Brent Laartz] and you know,
• 37:47
  [Dr. Brent Laartz] I eat a lot of kind bars,
• 37:49
  [Dr. Brent Laartz] let's say,
• 37:49
  [Dr. Brent Laartz] for example.
• 37:50
  [Dr. Brent Laartz] That to me is still a packaged.
• 37:53
  [Dr. Brent Laartz] Processed food,
• 37:54
  [Dr. Brent Laartz] even though it is better than candy bars,
• 37:57
  [Dr. Brent Laartz] let's say.
• 37:58
  [Dr. Brent Laartz] It does have some added sugar.
• 38:00
  [Dr. Brent Laartz] It has some,
• 38:01
  [Dr. Brent Laartz] potentially also some...
• 38:04
  [Dr. Brent Laartz] oils that it's cooked in and some preservatives.
• 38:08
  [Dr. Brent Laartz] So that,
• 38:08
  [Dr. Brent Laartz] to me,
• 38:09
  [Dr. Brent Laartz] is,
• 38:09
  [Dr. Brent Laartz] even though it's a healthier.
• 38:11
  [Dr. Brent Laartz] That is still a packaged food.
• 38:13
  [Dr. Brent Laartz] And if that is there,
• 38:15
  [Dr. Brent Laartz] I am.
• 38:17
  [Dr. Brent Laartz] I'm not going to eat in my salads and everything are going to be involving.
• 38:23
  [Dr. Brent Laartz] a single ingredient,
• 38:24
  [Dr. Brent Laartz] okay?
• 38:25
  [Dr. Brent Laartz] So...
• 38:26
  [Dr. Brent Laartz] Um,
• 38:27
  [Dr. Brent Laartz] Again,
• 38:27
  [Dr. Brent Laartz] this takes some planning.
• 38:29
  [Dr. Brent Laartz] It takes some food prep.
• 38:31
  [Dr. Brent Laartz] especially if you eat food at your...
• 38:35
  [Dr. Brent Laartz] Um,
• 38:36
  [Dr. Brent Laartz] at your work,
• 38:37
  [Dr. Brent Laartz] okay.
• 38:37
  [Dr. Brent Laartz] So it takes some planning and meal prepping for that.
• 38:42
  [Dr. Brent Laartz] So,
• 38:42
  [Dr. Brent Laartz] uh,
• 38:43
  [Dr. Brent Laartz] I'm gonna work on that this week,
• 38:44
  [Dr. Brent Laartz] and I have a tough week of work this week,
• 38:48
  [Dr. Brent Laartz] and so I need to think about that.
• 38:51
  [Dr. Brent Laartz] As to how I'm going to accomplish that.
• 38:54
  [Dr. Brent Laartz] Okay,
• 38:54
  [Dr. Brent Laartz] so let's review again each day.
• 38:56
  [Dr. Brent Laartz] Each podcast that we have,
• 38:59
  [Dr. Brent Laartz] we talk about our...
• 39:03
  [Dr. Brent Laartz] review of what we've been doing.
• 39:06
  [Dr. Brent Laartz] Again,
• 39:06
  [Dr. Brent Laartz] we've been doing for our diet some elements of intermittent fasting,
• 39:11
  [Dr. Brent Laartz] creating a nutrient scarcity and creating...
• 39:16
  [Dr. Brent Laartz] a increased fiber that is food for my microbiome.
• 39:20
  [Dr. Brent Laartz] Better signaling,
• 39:22
  [Dr. Brent Laartz] better hormone balance,
• 39:23
  [Dr. Brent Laartz] and using psyllium in the morning,
• 39:27
  [Dr. Brent Laartz] drinking plenty of water.
• 39:30
  [Dr. Brent Laartz] Oats and especially oats need to be organic and trying to get some
• 39:33
  [Dr. Brent Laartz] organic fiber in there.
• 39:35
  [Dr. Brent Laartz] Again,
• 39:36
  [Dr. Brent Laartz] a lot of fiber sources are going to be from grains.
• 39:42
  [Dr. Brent Laartz] Grains have the potential to have pesticides,
• 39:49
  [Dr. Brent Laartz] and the like.
• 39:50
  [Dr. Brent Laartz] Okay,
• 39:50
  [Dr. Brent Laartz] so the more organic you get,
• 39:52
  [Dr. Brent Laartz] the less chance that you have pesticide contamination.
• 40:00
  [Dr. Brent Laartz] We've done greens and berries daily.
• 40:04
  [Dr. Brent Laartz] We've done fermented foods,
• 40:06
  [Dr. Brent Laartz] beans,
• 40:06
  [Dr. Brent Laartz] nuts,
• 40:07
  [Dr. Brent Laartz] cabbage,
• 40:08
  [Dr. Brent Laartz] kale,
• 40:09
  [Dr. Brent Laartz] salads,
• 40:10
  [Dr. Brent Laartz] improving foods,
• 40:12
  [Dr. Brent Laartz] maybe fermented foods.
• 40:14
  [Dr. Brent Laartz] The other thing I forgot to mention this week that I am starting to
• 40:18
  [Dr. Brent Laartz] make some some fermented pickles this week and working on that.
• 40:26
  [Dr. Brent Laartz] And no fast food,
• 40:27
  [Dr. Brent Laartz] little processed food,
• 40:29
  [Dr. Brent Laartz] all organic— or mostly organic.
• 40:34
  [Dr. Brent Laartz] Antioxidants,
• 40:35
  [Dr. Brent Laartz] if you're going to eat berries and vegetables,
• 40:38
  [Dr. Brent Laartz] make sure they're full of antioxidants because obviously the sugar in that.
• 40:43
  [Dr. Brent Laartz] Barry?
• 40:44
  [Dr. Brent Laartz] has to have a reason for it.
• 40:46
  [Dr. Brent Laartz] And obviously,
• 40:46
  [Dr. Brent Laartz] blueberries,
• 40:47
  [Dr. Brent Laartz] blackberries,
• 40:48
  [Dr. Brent Laartz] raspberries,
• 40:49
  [Dr. Brent Laartz] strawberries are among the best antioxidant-containing foods.
• 40:54
  [Dr. Brent Laartz] Foods and olives are steady in my diet.
• 40:58
  [Dr. Brent Laartz] I'm eating no dairy or very little dairy,
• 41:01
  [Dr. Brent Laartz] no red meat,
• 41:03
  [Dr. Brent Laartz] and allowing maybe for a special occasion if I absolutely have to.
• 41:09
  [Dr. Brent Laartz] And then having a Sunday meal prep,
• 41:12
  [Dr. Brent Laartz] low sugar,
• 41:13
  [Dr. Brent Laartz] almost keto.
• 41:16
  [Dr. Brent Laartz] But I don't eat a lot of fat.
• 41:18
  [Dr. Brent Laartz] Again,
• 41:19
  [Dr. Brent Laartz] we just talked about red meat.
• 41:20
  [Dr. Brent Laartz] My meat is going to be chicken and fish,
• 41:24
  [Dr. Brent Laartz] and again,
• 41:26
  [Dr. Brent Laartz] fermented foods.
• 41:27
  [Dr. Brent Laartz] We're doing exercise,
• 41:28
  [Dr. Brent Laartz] increased strength,
• 41:29
  [Dr. Brent Laartz] and cardiovascular fitness is the goal.
• 41:32
  [Dr. Brent Laartz] This helps to...
• 41:33
  [Dr. Brent Laartz] prevent falls and injuries in the future.
• 41:37
  [Dr. Brent Laartz] Resistance training,
• 41:38
  [Dr. Brent Laartz] not to maxes,
• 41:40
  [Dr. Brent Laartz] but to the 12 to 24 rep failure.
• 41:42
  [Dr. Brent Laartz] That brings in a lighter weight that helps prevent that injury.
• 41:48
  [Dr. Brent Laartz] Different forms of exercise,
• 41:50
  [Dr. Brent Laartz] bicycling,
• 41:50
  [Dr. Brent Laartz] running,
• 41:51
  [Dr. Brent Laartz] walking,
• 41:52
  [Dr. Brent Laartz] lifting,
• 41:52
  [Dr. Brent Laartz] dumbbells,
• 41:52
  [Dr. Brent Laartz] and stretching.
• 41:54
  [Dr. Brent Laartz] Um,
• 41:56
  [Dr. Brent Laartz] That connection,
• 41:57
  [Dr. Brent Laartz] we're increasing our connection to family and friends,
• 41:59
  [Dr. Brent Laartz] creating social enablement of your new lifestyle.
• 42:03
  [Dr. Brent Laartz] I need friends that are going to go along with me to eat healthier,
• 42:09
  [Dr. Brent Laartz] okay?
• 42:10
  [Dr. Brent Laartz] Texting and phone calls,
• 42:11
  [Dr. Brent Laartz] trying to create that connection that we've lost,
• 42:14
  [Dr. Brent Laartz] okay?
• 42:15
  [Dr. Brent Laartz] Sleep,
• 42:16
  [Dr. Brent Laartz] again,
• 42:16
  [Dr. Brent Laartz] we're working on our-
• 42:17
  [Dr. Brent Laartz] circadian rhythms,
• 42:18
  [Dr. Brent Laartz] working on morning light,
• 42:20
  [Dr. Brent Laartz] working on decreasing light in the evening,
• 42:23
  [Dr. Brent Laartz] less stress,
• 42:24
  [Dr. Brent Laartz] using meditation and mindset.
• 42:26
  [Dr. Brent Laartz] Again,
• 42:27
  [Dr. Brent Laartz] the phone out of the room.
• 42:30
  [Dr. Brent Laartz] I charge my phone at night?
• 42:34
  [Dr. Brent Laartz] In the bathroom.
• 42:36
  [Dr. Brent Laartz] It's away from me.
• 42:37
  [Dr. Brent Laartz] And as long as I'm not on call that night.
• 42:40
  [Dr. Brent Laartz] Um,
• 42:40
  [Dr. Brent Laartz] that can help red light in the evening,
• 42:43
  [Dr. Brent Laartz] lower light in the evening,
• 42:44
  [Dr. Brent Laartz] and treatment.
• 42:47
  [Dr. Brent Laartz] For plastics and the like,
• 42:51
  [Dr. Brent Laartz] we've gotten rid of our plastic containers for storage,
• 42:55
  [Dr. Brent Laartz] bottles,
• 42:56
  [Dr. Brent Laartz] using cookware that's stainless steel and none of the non-stick cookware.
• 43:06
  [Dr. Brent Laartz] Um,
• 43:07
  [Dr. Brent Laartz] prepping using a food processor that's glass and stainless steel.
• 43:11
  [Dr. Brent Laartz] Utensils using spatulas and spoons that are wooden or stainless steel.
• 43:17
  [Dr. Brent Laartz] Again,
• 43:17
  [Dr. Brent Laartz] that recap of the supplements that I take.
• 43:21
  [Dr. Brent Laartz] Really just calcium and vitamin D,
• 43:23
  [Dr. Brent Laartz] omega-3,
• 43:24
  [Dr. Brent Laartz] and a B12 and a B vitamin.
• 43:27
  [Dr. Brent Laartz] Really that should be all the supplements again,
• 43:30
  [Dr. Brent Laartz] potentially.
• 43:31
  [Dr. Brent Laartz] Um,
• 43:32
  [Dr. Brent Laartz] um,
• 43:33
  [Dr. Brent Laartz] what else?
• 43:38
  [Dr. Brent Laartz] And reiterating the goal and really using daily affirmations on a daily basis.
• 43:43
  [Dr. Brent Laartz] That daily affirmation.
• 43:47
  [Dr. Brent Laartz] Of your goal and that you are able to Exercise and...
• 43:52
  [Dr. Brent Laartz] Be the athlete you need to be.
• 43:55
  [Dr. Brent Laartz] That doesn't necessarily mean you need to be a great athlete because
• 43:59
  [Dr. Brent Laartz] you don't need to be.
• 44:00
  [Dr. Brent Laartz] You need to be the athlete you need to be.
• 44:03
  [Dr. Brent Laartz] That athlete could be walking briskly.
• 44:07
  [Dr. Brent Laartz] Around your neighborhood for 30 minutes,
• 44:09
  [Dr. Brent Laartz] 10 minutes,
• 44:09
  [Dr. Brent Laartz] or whatever you can do at the start.
• 44:11
  [Dr. Brent Laartz] That,
• 44:12
  [Dr. Brent Laartz] for me,
• 44:14
  [Dr. Brent Laartz] is doing the best that I can,
• 44:15
  [Dr. Brent Laartz] and that is the best advice I can give anybody.
• 44:19
  [Dr. Brent Laartz] It is to do the best you can,
• 44:21
  [Dr. Brent Laartz] because I'm doing the best I can,
• 44:23
  [Dr. Brent Laartz] and any failure,
• 44:25
  [Dr. Brent Laartz] I pick myself up.
• 44:26
  [Dr. Brent Laartz] And the next day.
• 44:28
  [Dr. Brent Laartz] Get back to it.
• 44:29
  [Dr. Brent Laartz] Okay,
• 44:29
  [Dr. Brent Laartz] same thing with my diet.
• 44:30
  [Dr. Brent Laartz] Same thing with plastics.
• 44:32
  [Dr. Brent Laartz] I might have used a plastic water bottle because I need some water
• 44:37
  [Dr. Brent Laartz] at work to stay hydrated and I don't have access to whatever non-bottled water.
• 44:47
  [Dr. Brent Laartz] Again,
• 44:47
  [Dr. Brent Laartz] so...
• 44:50
  [Dr. Brent Laartz] Get that push.
• 44:51
  [Dr. Brent Laartz] Get the pull.
• 44:53
  [Dr. Brent Laartz] From...
• 44:54
  [Dr. Brent Laartz] Your story.
• 44:56
  [Dr. Brent Laartz] And your why?
• 44:57
  [Dr. Brent Laartz] And create the why.
• 44:59
  [Dr. Brent Laartz] Creating the why may involve getting counseling.
• 45:03
  [Dr. Brent Laartz] And I've been in counseling.
• 45:05
  [Dr. Brent Laartz] I've used meditation.
• 45:06
  [Dr. Brent Laartz] I've used my friends to help me with this.
• 45:10
  [Dr. Brent Laartz] But everything has to be used.
• 45:13
  [Dr. Brent Laartz] And bring it in to you,
• 45:14
  [Dr. Brent Laartz] to bring your 'why' into your head to create how you are going to
• 45:22
  [Dr. Brent Laartz] get from here to there.
• 45:24
  [Dr. Brent Laartz] Okay,
• 45:24
  [Dr. Brent Laartz] so here.
• 45:26
  [Dr. Brent Laartz] Hasn't worked yet to create.
• 45:29
  [Dr. Brent Laartz] Four.
• 45:31
  [Dr. Brent Laartz] On longevity.
• 45:32
  [Dr. Brent Laartz] If you want to live to be a hundred years old,
• 45:35
  [Dr. Brent Laartz] and you want to really be healthy at 100 years old.
• 45:42
  [Dr. Brent Laartz] I guarantee you that 99% of us are not doing the here and now of what that entails.
• 45:51
  [Dr. Brent Laartz] Now,
• 45:52
  [Dr. Brent Laartz] Everybody says I want to live my life and that kind of thing and you
• 45:56
  [Dr. Brent Laartz] can really and I have discovered that I can have a great time without alcohol.
• 46:03
  [Dr. Brent Laartz] I can have a great time without.
• 46:05
  [Dr. Brent Laartz] Having to eat a steak and macaroni and cheese.
• 46:10
  [Dr. Brent Laartz] Occasionally,
• 46:10
  [Dr. Brent Laartz] I might want to eat it.
• 46:13
  [Dr. Brent Laartz] But it's not going to be on a daily basis.
• 46:15
  [Dr. Brent Laartz] It's not going to be on a weekly basis.
• 46:18
  [Dr. Brent Laartz] This is going to be...
• 46:20
  [Dr. Brent Laartz] My commitment to me,
• 46:22
  [Dr. Brent Laartz] my health,
• 46:23
  [Dr. Brent Laartz] and my future.
• 46:25
  [Dr. Brent Laartz] And sometimes it takes an event to prod you and to pull you into this.
• 46:32
  [Dr. Brent Laartz] But it's going to,
• 46:33
  [Dr. Brent Laartz] for everyone,
• 46:34
  [Dr. Brent Laartz] that realization is going to come at some point.
• 46:38
  [Dr. Brent Laartz] And hopefully it's not too late at that point.
• 46:41
  [Dr. Brent Laartz] And really.
• 46:43
  [Dr. Brent Laartz] Middle age is not too late.
• 46:46
  [Dr. Brent Laartz] There are longevity studies with mice that show that,
• 46:50
  [Dr. Brent Laartz] at middle age,
• 46:53
  [Dr. Brent Laartz] actually...
• 46:54
  [Dr. Brent Laartz] almost has the same effect as making that effect early.
• 46:59
  [Dr. Brent Laartz] Now,
• 46:59
  [Dr. Brent Laartz] granted,
• 47:01
  [Dr. Brent Laartz] let's say if you start having a good diet at age 40,
• 47:05
  [Dr. Brent Laartz] there's already been some damage in the blood vessels.
• 47:09
  [Dr. Brent Laartz] That's occurred from a poor American,
• 47:12
  [Dr. Brent Laartz] that standard American diet,
• 47:13
  [Dr. Brent Laartz] which is SAD,
• 47:14
  [Dr. Brent Laartz] S-A-D,
• 47:15
  [Dr. Brent Laartz] SAD,
• 47:16
  [Dr. Brent Laartz] right?
• 47:16
  [Dr. Brent Laartz] It is that standard American diet.
• 47:19
  [Dr. Brent Laartz] That damages us on a daily basis that we're trying to get rid of,
• 47:23
  [Dr. Brent Laartz] and I've had a pretty good run at it so far and improving amazingly.
• 47:32
  [Dr. Brent Laartz] And...
• 47:33
  [Dr. Brent Laartz] so.
• 47:34
  [Dr. Brent Laartz] Let's get to that.
• 47:35
  [Dr. Brent Laartz] So we're on week six out of 52 weeks.
• 47:37
  [Dr. Brent Laartz] And I tell you.
• 47:39
  [Dr. Brent Laartz] By week 52,
• 47:40
  [Dr. Brent Laartz] my health will be changed for the better.
• 47:44
  [Dr. Brent Laartz] And we'll see.
• 47:46
  [Dr. Brent Laartz] I'll share.
• 47:47
  [Dr. Brent Laartz] I'm probably going to have more of this.
• 47:52
  [Dr. Brent Laartz] Blood work to show my cholesterol and my hemoglobin A1c,
• 47:58
  [Dr. Brent Laartz] which even after potentially what I thought was a year of improving my health,
• 48:08
  [Dr. Brent Laartz] was having an effect,
• 48:10
  [Dr. Brent Laartz] but it obviously didn't clear me to where I want to be for my longevity.
• 48:19
  [Dr. Brent Laartz] I'll share,
• 48:19
  [Dr. Brent Laartz] probably,
• 48:20
  [Dr. Brent Laartz] I'd say probably about six weeks from now,
• 48:22
  [Dr. Brent Laartz] I'm gonna get some more blood work.
• 48:24
  [Dr. Brent Laartz] showing what my hemoglobin A1c.
• 48:27
  [Dr. Brent Laartz] I'm checking my LDL,
• 48:28
  [Dr. Brent Laartz] HDL,
• 48:29
  [Dr. Brent Laartz] and apolipoprotein B.
• 48:32
  [Dr. Brent Laartz] and several other facets to my blood work.
• 48:37
  [Dr. Brent Laartz] I had some inflammation.
• 48:39
  [Dr. Brent Laartz] I think some of my inflammation has to do with my allergies.
• 48:42
  [Dr. Brent Laartz] allergy shots,
• 48:43
  [Dr. Brent Laartz] and that creates some inflammation,
• 48:46
  [Dr. Brent Laartz] right?
• 48:46
  [Dr. Brent Laartz] And I think some of my inflammation was due to getting an allergy
• 48:50
  [Dr. Brent Laartz] shot the day before I had my blood work.
• 48:53
  [Dr. Brent Laartz] But again,
• 48:54
  [Dr. Brent Laartz] inflammation comes from your microbiome,
• 48:57
  [Dr. Brent Laartz] comes from your diet,
• 48:58
  [Dr. Brent Laartz] comes from your movement,
• 49:00
  [Dr. Brent Laartz] and it also comes from your sleep.
• 49:03
  [Dr. Brent Laartz] Poor sleep can create...
• 49:05
  [Dr. Brent Laartz] inflammation,
• 49:06
  [Dr. Brent Laartz] okay,
• 49:06
  [Dr. Brent Laartz] so again,
• 49:07
  [Dr. Brent Laartz] all four of those pillars,
• 49:09
  [Dr. Brent Laartz] and again,
• 49:09
  [Dr. Brent Laartz] we're adding that fifth pillar— four legs to the table,
• 49:14
  [Dr. Brent Laartz] the diet,
• 49:14
  [Dr. Brent Laartz] movement,
• 49:15
  [Dr. Brent Laartz] sleep,
• 49:15
  [Dr. Brent Laartz] and connectivity and creativity— that fifth leg to the table is
• 49:24
  [Dr. Brent Laartz] avoiding plastics and processed foods and plastics and in our life
• 49:33
  [Dr. Brent Laartz] are having an interesting effect.
• 49:37
  [Dr. Brent Laartz] I think that there is perhaps some element of this in longevity that
• 49:44
  [Dr. Brent Laartz] it would be difficult to...
• 49:47
  [Dr. Brent Laartz] Tease out in a study.
• 49:50
  [Dr. Brent Laartz] Okay,
• 49:50
  [Dr. Brent Laartz] so,
• 49:50
  [Dr. Brent Laartz] but it's clear that we have...
• 49:54
  [Dr. Brent Laartz] in our body.
• 49:55
  [Dr. Brent Laartz] Plastics.
• 49:56
  [Dr. Brent Laartz] In our You can do urine tests and blood tests showing how much of
• 50:00
  [Dr. Brent Laartz] these plastics are there and getting rid of processed foods and fast foods.
• 50:07
  [Dr. Brent Laartz] Goes a long ways toward that.
• 50:09
  [Dr. Brent Laartz] So again,
• 50:10
  [Dr. Brent Laartz] thank you for joining us on the Go On Pro podcast,
• 50:16
  [Dr. Brent Laartz] a doctor's 52-week journey to an unprocessed life.
• 50:19
  [Dr. Brent Laartz] You can find us on a lot of different podcasts.
• 50:26
  [Dr. Brent Laartz] Outlets from Spotify to Apple Podcasts to anywhere you get your podcasts.
• 50:32
  [Dr. Brent Laartz] We also have video podcasts on both YouTube and on And on Substack.
• 50:48
  [Dr. Brent Laartz] Let's see where we can go from here.
• 50:50
  [Dr. Brent Laartz] You can find us also on our social media pages from TikTok to
• 50:54
  [Dr. Brent Laartz] Instagram to Facebook to...
• 50:58
  [Dr. Brent Laartz] threads and check us out there.
• 51:01
  [Dr. Brent Laartz] We are all over the place.
• 51:03
  [Dr. Brent Laartz] You will find us on our Go On Pro website.
• 51:07
  [Dr. Brent Laartz] That's gounpro .
• 51:08
  [Dr. Brent Laartz] com.
• 51:08
  [Dr. Brent Laartz] That's where you can see not only...
• 51:11
  [Dr. Brent Laartz] our podcast and video format,
• 51:12
  [Dr. Brent Laartz] but also you can find us on,
• 51:17
  [Dr. Brent Laartz] find some of our social media.
• 51:21
  [Dr. Brent Laartz] pages from that site as well.
• 51:23
  [Dr. Brent Laartz] I also have a link tree under dr larts so dr larts d-r-l-a-a-r-t-z
• 51:30
  [Dr. Brent Laartz] on link tree you can find all of our social media pages and websites on there.
• 51:38
  [Dr. Brent Laartz] I also have a website called drlarts .
• 51:40
  [Dr. Brent Laartz] com.
• 51:41
  [Dr. Brent Laartz] That shows some of my other companies,
• 51:43
  [Dr. Brent Laartz] DRLAA.
• 51:45
  [Dr. Brent Laartz] rtz.
• 51:46
  [Dr. Brent Laartz] Com so uh amazing thank you again my name is brent w larts md i am
• 51:52
  [Dr. Brent Laartz] an infectious disease physician uh expert in microbiome i also have
• 51:57
  [Dr. Brent Laartz] a master's in neuroscience and um and thank you very much for joining me.
• 52:05
  [Dr. Brent Laartz] i will see you on the flip side on week seven.
• 52:08
  [Dr. Brent Laartz] thank you very much for joining us.
• 52:11
  [Dr. Brent Laartz] and we'll see you soon.
• 52:14
  [Dr. Brent Laartz] thank you.
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