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Week 4: The Go UnPro Podcast: 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.
• 0:14
  [Dr. Brent Laartz] All right,
• 0:14
  [Dr. Brent Laartz] everyone,
• 0:15
  [Dr. Brent Laartz] welcome to week two of Go On Pro,
• 0:18
  [Dr. Brent Laartz] where we are living our unprocessed life and trying to get rid of
• 0:22
  [Dr. Brent Laartz] our processed life that we've had before.
• 0:26
  [Dr. Brent Laartz] Last week,
• 0:27
  [Dr. Brent Laartz] we talked about Detox Monday,
• 0:29
  [Dr. Brent Laartz] we started using filtered water,
• 0:31
  [Dr. Brent Laartz] we started using fiber,
• 0:33
  [Dr. Brent Laartz] and we started instituting on that Detox Monday,
• 0:36
  [Dr. Brent Laartz] we added berries into our diet,
• 0:39
  [Dr. Brent Laartz] which are full of antioxidants.
• 0:42
  [Dr. Brent Laartz] We started talking about the four pillars of longevity: diet,
• 0:47
  [Dr. Brent Laartz] exercise,
• 0:48
  [Dr. Brent Laartz] movement,
• 0:48
  [Dr. Brent Laartz] sleep,
• 0:49
  [Dr. Brent Laartz] social connection,
• 0:50
  [Dr. Brent Laartz] and creativity.
• 0:52
  [Dr. Brent Laartz] We're also getting rid of some of the plastic in our life.
• 0:54
  [Dr. Brent Laartz] We got rid of the glass.
• 0:57
  [Dr. Brent Laartz] We got rid of the plastic containers and instituted some glass
• 1:01
  [Dr. Brent Laartz] containers in our life for storage of our food,
• 1:05
  [Dr. Brent Laartz] which is hugely important for getting rid of plastic.
• 1:08
  [Dr. Brent Laartz] Okay?
• 1:08
  [Dr. Brent Laartz] So we're continuing on this week two on this journey.
• 1:13
  [Dr. Brent Laartz] As you've seen from our prior episode,
• 1:17
  [Dr. Brent Laartz] that I'm a physician.
• 1:18
  [Dr. Brent Laartz] I have—potentially— a lack of time in my life to be able to do these things.
• 1:24
  [Dr. Brent Laartz] However,
• 1:25
  [Dr. Brent Laartz] I'm doing this in a gradual stepwise improvement with celebrations
• 1:29
  [Dr. Brent Laartz] of my small successes.
• 1:31
  [Dr. Brent Laartz] And I hope you can join me on this journey.
• 1:34
  [Dr. Brent Laartz] And while I document my journey,
• 1:37
  [Dr. Brent Laartz] you can institute some of the same changes in your life.
• 1:40
  [Dr. Brent Laartz] If there are some different aspects of your life where you need to
• 1:44
  [Dr. Brent Laartz] make some different changes or have different beliefs,
• 1:46
  [Dr. Brent Laartz] certainly by all means,
• 1:48
  [Dr. Brent Laartz] but first research those.
• 1:54
  [Dr. Brent Laartz] Changes in your life to know that they are going to be geared toward your longevity.
• 2:02
  [Dr. Brent Laartz] Avoiding orthorexia.
• 2:04
  [Dr. Brent Laartz] Some people have said,
• 2:06
  [Dr. Brent Laartz] you know,
• 2:06
  [Dr. Brent Laartz] if you do certain things or somebody said,
• 2:09
  [Dr. Brent Laartz] oh,
• 2:09
  [Dr. Brent Laartz] that's orthorexia.
• 2:11
  [Dr. Brent Laartz] I'm not practicing any kind of orthorexia because I know it can be potentially bad.
• 2:16
  [Dr. Brent Laartz] I'm not an OCD person.
• 2:18
  [Dr. Brent Laartz] Some people are.
• 2:19
  [Dr. Brent Laartz] What is orthorexia?
• 2:21
  [Dr. Brent Laartz] Orthorexia is 100% strict obsession with a diet.
• 2:25
  [Dr. Brent Laartz] You've seen some of this with certain vegans who don't do...
• 2:29
  [Dr. Brent Laartz] anything,
• 2:30
  [Dr. Brent Laartz] right?
• 2:30
  [Dr. Brent Laartz] Certain people who espouse a certain diet,
• 2:33
  [Dr. Brent Laartz] it can even be the opposite of vegan,
• 2:35
  [Dr. Brent Laartz] right?
• 2:35
  [Dr. Brent Laartz] Carnivore diet,
• 2:36
  [Dr. Brent Laartz] where they absolutely will not order a vegetable,
• 2:39
  [Dr. Brent Laartz] right?
• 2:40
  [Dr. Brent Laartz] So this potentially can help you avoid the...
• 2:46
  [Dr. Brent Laartz] negative effects on your health of an OCD type of practice.
• 2:52
  [Dr. Brent Laartz] It also could help you avoid nutrient deficiencies because there are
• 2:56
  [Dr. Brent Laartz] certain nutrients that are in meat.
• 2:57
  [Dr. Brent Laartz] So you may need some meat or There could be B12 deficiencies,
• 3:02
  [Dr. Brent Laartz] iron and protein deficiencies if you institute a certain diet.
• 3:05
  [Dr. Brent Laartz] So make sure you research your diet and make sure you're getting
• 3:10
  [Dr. Brent Laartz] plenty of your macronutrients or your nutrients.
• 3:12
  [Dr. Brent Laartz] If you are 100% vegan,
• 3:15
  [Dr. Brent Laartz] which if I'm going to be...
• 3:17
  [Dr. Brent Laartz] let's say 80% vegan,
• 3:19
  [Dr. Brent Laartz] which is my goal,
• 3:20
  [Dr. Brent Laartz] I may need some B12,
• 3:22
  [Dr. Brent Laartz] I may need iron,
• 3:23
  [Dr. Brent Laartz] I may need protein.
• 3:24
  [Dr. Brent Laartz] So B12 is only going to be coming from a supplement.
• 3:28
  [Dr. Brent Laartz] Iron can come from certain types of vegetables that have higher iron in them.
• 3:32
  [Dr. Brent Laartz] Or protein,
• 3:33
  [Dr. Brent Laartz] you need to think about those kinds of beans or nuts that have
• 3:37
  [Dr. Brent Laartz] enough protein in them for your diet.
• 3:41
  [Dr. Brent Laartz] So those four pillars,
• 3:43
  [Dr. Brent Laartz] diet,
• 3:43
  [Dr. Brent Laartz] movement,
• 3:44
  [Dr. Brent Laartz] sleep,
• 3:45
  [Dr. Brent Laartz] social interaction,
• 3:46
  [Dr. Brent Laartz] and getting rid of plastics is where we're going to be.
• 3:52
  [Dr. Brent Laartz] We had a question from last week's viewer about describing a busy
• 3:59
  [Dr. Brent Laartz] day in my life and how I'm going to keep up with the habits that I've mentioned.
• 4:04
  [Dr. Brent Laartz] Certainly my routine on Monday to Friday basis.
• 4:10
  [Dr. Brent Laartz] is going to be pretty busy,
• 4:12
  [Dr. Brent Laartz] right?
• 4:12
  [Dr. Brent Laartz] So I'm a physician.
• 4:13
  [Dr. Brent Laartz] And that is going to be the case for probably 90% of you out there,
• 4:17
  [Dr. Brent Laartz] right?
• 4:17
  [Dr. Brent Laartz] You're going to find yourself having to go in the morning,
• 4:21
  [Dr. Brent Laartz] 6 a .
• 4:22
  [Dr. Brent Laartz] m.
• 4:22
  [Dr. Brent Laartz] to work,
• 4:23
  [Dr. Brent Laartz] maybe.
• 4:23
  [Dr. Brent Laartz] Some of you might have a 9 a .
• 4:24
  [Dr. Brent Laartz] m.
• 4:24
  [Dr. Brent Laartz] job.
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  [Dr. Brent Laartz] So,
• 4:25
  [Dr. Brent Laartz] or some of you may be a night.
• 4:31
  [Dr. Brent Laartz] employment,
• 4:32
  [Dr. Brent Laartz] right?
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  [Dr. Brent Laartz] So my morning starts out at maybe somewhere between 5 and 7 a .
• 4:38
  [Dr. Brent Laartz] m.
• 4:38
  [Dr. Brent Laartz] I am going to first immediately have an eight ounce glass of water.
• 4:42
  [Dr. Brent Laartz] I'm going to brush my teeth,
• 4:43
  [Dr. Brent Laartz] do all those things.
• 4:44
  [Dr. Brent Laartz] And after I'm all ready for work,
• 4:47
  [Dr. Brent Laartz] I'm going to be Going downstairs,
• 4:50
  [Dr. Brent Laartz] I'm going to be getting that fiber and psyllium husk in my diet.
• 4:55
  [Dr. Brent Laartz] So approximately an eight ounce glass of water with psyllium husk,
• 5:01
  [Dr. Brent Laartz] one to two tablespoons.
• 5:02
  [Dr. Brent Laartz] Usually it's around two tablespoons.
• 5:05
  [Dr. Brent Laartz] I don't have breakfast as I'm instituting most days,
• 5:09
  [Dr. Brent Laartz] a time-restricted feeding where I don't eat until at least noon.
• 5:13
  [Dr. Brent Laartz] So I'm going to need something to fill up my stomach.
• 5:16
  [Dr. Brent Laartz] And it really feels good when I have that fiber in my intestines and
• 5:20
  [Dr. Brent Laartz] my stomach to fill me up in the morning.
• 5:22
  [Dr. Brent Laartz] The fiber is essentially zero calories,
• 5:25
  [Dr. Brent Laartz] but it is food for my microbiome.
• 5:28
  [Dr. Brent Laartz] So then,
• 5:29
  [Dr. Brent Laartz] potentially,
• 5:31
  [Dr. Brent Laartz] everybody's going to be a little different.
• 5:33
  [Dr. Brent Laartz] Certainly,
• 5:34
  [Dr. Brent Laartz] that fiber and filling up your stomach is going to potentially
• 5:39
  [Dr. Brent Laartz] stimulate your intestines.
• 5:43
  [Dr. Brent Laartz] So,
• 5:43
  [Dr. Brent Laartz] at some point,
• 5:44
  [Dr. Brent Laartz] you're going to have a bowel movement after that,
• 5:46
  [Dr. Brent Laartz] right?
• 5:46
  [Dr. Brent Laartz] And hopefully,
• 5:48
  [Dr. Brent Laartz] especially once you've instituted this psyllium husk,
• 5:51
  [Dr. Brent Laartz] then that's going to really help potentially those people who are constipated also,
• 5:56
  [Dr. Brent Laartz] maybe.
• 5:57
  [Dr. Brent Laartz] I'm going to then leave for work,
• 6:00
  [Dr. Brent Laartz] right?
• 6:00
  [Dr. Brent Laartz] So,
• 6:00
  [Dr. Brent Laartz] and if I am leaving for work before the sun has risen,
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  [Dr. Brent Laartz] which many of you are going to have that case.
• 6:08
  [Dr. Brent Laartz] Then,
• 6:08
  [Dr. Brent Laartz] perhaps,
• 6:08
  [Dr. Brent Laartz] at some point right when the sun is rising,
• 6:11
  [Dr. Brent Laartz] when you get to work,
• 6:13
  [Dr. Brent Laartz] you need to get that sunshine exposure.
• 6:15
  [Dr. Brent Laartz] And I try to get that sunshine exposure then.
• 6:18
  [Dr. Brent Laartz] It could be even in the car on the way there.
• 6:20
  [Dr. Brent Laartz] Don't try to open your sunroof.
• 6:23
  [Dr. Brent Laartz] Try to open your windows and try to get some sunshine.
• 6:26
  [Dr. Brent Laartz] But then,
• 6:26
  [Dr. Brent Laartz] some movement when you first get to work.
• 6:28
  [Dr. Brent Laartz] Try to get there 10 minutes early so you can get some movement early in the morning.
• 6:32
  [Dr. Brent Laartz] That movement early in the morning for me helps me to get that set
• 6:37
  [Dr. Brent Laartz] of my circadian rhythms.
• 6:39
  [Dr. Brent Laartz] In the afternoon,
• 6:40
  [Dr. Brent Laartz] I'm an afternoon exerciser most days,
• 6:43
  [Dr. Brent Laartz] unless it's my day off.
• 6:45
  [Dr. Brent Laartz] If it's my day off,
• 6:46
  [Dr. Brent Laartz] I'm going to exercise in the morning.
• 6:48
  [Dr. Brent Laartz] And then I'm also instituting a time-restricted feeding.
• 6:51
  [Dr. Brent Laartz] So my lunch might be...
• 6:55
  [Dr. Brent Laartz] at the hospital.
• 6:55
  [Dr. Brent Laartz] That is a problem for me because if you've ever seen doctor's
• 6:59
  [Dr. Brent Laartz] lounges in the hospital,
• 7:00
  [Dr. Brent Laartz] they are an unhealthy place to eat.
• 7:04
  [Dr. Brent Laartz] Some of that is changing recently.
• 7:06
  [Dr. Brent Laartz] And so in the past,
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  [Dr. Brent Laartz] I've tried to avoid the doctor's lounge where there are snacks,
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  [Dr. Brent Laartz] packaged foods— candy bars,
• 7:14
  [Dr. Brent Laartz] chips,
• 7:15
  [Dr. Brent Laartz] those kind of things.
• 7:16
  [Dr. Brent Laartz] And there's so many sodas I can drink there that it's crazy.
• 7:21
  [Dr. Brent Laartz] But I'll tell you.
• 7:25
  [Dr. Brent Laartz] I've tried to have some impact on this and trying to get the people to have a salad bar,
• 7:31
  [Dr. Brent Laartz] a better salad bar,
• 7:32
  [Dr. Brent Laartz] something with some potential vegetarian options there.
• 7:40
  [Dr. Brent Laartz] Right.
• 7:40
  [Dr. Brent Laartz] And I think I've had the benefit of being in a in a hospital where
• 7:44
  [Dr. Brent Laartz] there are a lot of Indian American physicians.
• 7:47
  [Dr. Brent Laartz] And that's great because Indian American physicians tend to be vegetarian.
• 7:51
  [Dr. Brent Laartz] So there's always at least some kind of option nowadays in the doctor's line.
• 7:56
  [Dr. Brent Laartz] But the same thing has to be for you because you're going to find yourself at work,
• 8:03
  [Dr. Brent Laartz] right?
• 8:03
  [Dr. Brent Laartz] So if you're going to find yourself at work at a downtown office building,
• 8:07
  [Dr. Brent Laartz] there may only be certain restaurants in the area.
• 8:12
  [Dr. Brent Laartz] If you find there are some options that are not available for you,
• 8:17
  [Dr. Brent Laartz] bring those with you from home.
• 8:20
  [Dr. Brent Laartz] Do your meal preps.
• 8:22
  [Dr. Brent Laartz] That's something my son has started to try to do at his work because
• 8:26
  [Dr. Brent Laartz] there's only a cafeteria.
• 8:27
  [Dr. Brent Laartz] Certain,
• 8:28
  [Dr. Brent Laartz] let's say,
• 8:29
  [Dr. Brent Laartz] office buildings,
• 8:30
  [Dr. Brent Laartz] there's only an employer-provided cafeteria.
• 8:36
  [Dr. Brent Laartz] and is full of fatty foods and unhealthy foods,
• 8:40
  [Dr. Brent Laartz] processed foods,
• 8:42
  [Dr. Brent Laartz] et cetera.
• 8:45
  [Dr. Brent Laartz] He started a meal prep on Sundays,
• 8:47
  [Dr. Brent Laartz] and I think this is a great idea for everybody.
• 8:50
  [Dr. Brent Laartz] I think this concept of meal prepping has pervaded our society now
• 8:57
  [Dr. Brent Laartz] to where it's certainly recommended.
• 9:01
  [Dr. Brent Laartz] Then my dinner.
• 9:05
  [Dr. Brent Laartz] is usually my main meal of the day.
• 9:07
  [Dr. Brent Laartz] It's either going to be chicken,
• 9:08
  [Dr. Brent Laartz] vegan,
• 9:09
  [Dr. Brent Laartz] or seafood for me.
• 9:10
  [Dr. Brent Laartz] And so therefore,
• 9:12
  [Dr. Brent Laartz] I'm going to try to five to seven days out of the week,
• 9:16
  [Dr. Brent Laartz] try to make that dinner as healthy as possible using whole foods,
• 9:19
  [Dr. Brent Laartz] using fruits and vegetables in that situation.
• 9:24
  [Dr. Brent Laartz] Also,
• 9:25
  [Dr. Brent Laartz] something I didn't mention as far as my lunch situation is trying to
• 9:30
  [Dr. Brent Laartz] institute some type of,
• 9:33
  [Dr. Brent Laartz] and I use dairy-free yogurt along with those berries.
• 9:36
  [Dr. Brent Laartz] That's a perfect time for me for getting those berries into my diet.
• 9:41
  [Dr. Brent Laartz] Now,
• 9:41
  [Dr. Brent Laartz] certainly then there's going to be times where you're traveling,
• 9:43
  [Dr. Brent Laartz] right?
• 9:44
  [Dr. Brent Laartz] So either traveling for business or vacation,
• 9:46
  [Dr. Brent Laartz] bringing along something.
• 9:48
  [Dr. Brent Laartz] And I'll be trying to help with this in some of our future times.
• 9:56
  [Dr. Brent Laartz] traveling,
• 9:56
  [Dr. Brent Laartz] either bringing along these aids to help you have a better diet and travel,
• 10:03
  [Dr. Brent Laartz] certainly trying to find a hotel room that has a refrigerator.
• 10:08
  [Dr. Brent Laartz] As we just had an issue with,
• 10:11
  [Dr. Brent Laartz] refrigerators in hotel rooms will freeze your fruits,
• 10:14
  [Dr. Brent Laartz] so be careful.
• 10:16
  [Dr. Brent Laartz] And or immediately when you get there,
• 10:20
  [Dr. Brent Laartz] trying to find an organic food store,
• 10:22
  [Dr. Brent Laartz] something to get you beyond it.
• 10:25
  [Dr. Brent Laartz] So let's get to the concepts of longevity here,
• 10:30
  [Dr. Brent Laartz] because here's where this is extremely important.
• 10:37
  [Dr. Brent Laartz] Of why we're doing these four pillars.
• 10:39
  [Dr. Brent Laartz] And in our diet,
• 10:41
  [Dr. Brent Laartz] especially,
• 10:42
  [Dr. Brent Laartz] the research has shown that longevity and weight loss,
• 10:47
  [Dr. Brent Laartz] for example,
• 10:47
  [Dr. Brent Laartz] needs to have some sort of calorie restriction.
• 10:51
  [Dr. Brent Laartz] And there are multiple ways to get there.
• 10:54
  [Dr. Brent Laartz] and you can just do strict calorie restriction.
• 10:57
  [Dr. Brent Laartz] You can still have three meals a day,
• 10:59
  [Dr. Brent Laartz] but each of those meals needs to be very small.
• 11:01
  [Dr. Brent Laartz] Or you can do some concept of restricted feeding,
• 11:06
  [Dr. Brent Laartz] time-restricted feeding that I do,
• 11:08
  [Dr. Brent Laartz] where I don't eat until noon every day.
• 11:11
  [Dr. Brent Laartz] Your body initially is going to have some issues.
• 11:15
  [Dr. Brent Laartz] My body has had some issues some days where I'm like,
• 11:18
  [Dr. Brent Laartz] I'm hungry.
• 11:19
  [Dr. Brent Laartz] I can't do this.
• 11:20
  [Dr. Brent Laartz] People say,
• 11:21
  [Dr. Brent Laartz] I was just talking to somebody yesterday about this,
• 11:24
  [Dr. Brent Laartz] about the fact that they get hangry,
• 11:27
  [Dr. Brent Laartz] what to do about that,
• 11:28
  [Dr. Brent Laartz] right?
• 11:28
  [Dr. Brent Laartz] So essentially,
• 11:29
  [Dr. Brent Laartz] my body has now become used to the concept of being hungry and going
• 11:36
  [Dr. Brent Laartz] without food for periods of time and this concept of either time
• 11:40
  [Dr. Brent Laartz] -restricted feeding or intermittent fasting you don't have to be 100
• 11:45
  [Dr. Brent Laartz] successful with this immediately but the more you get into this and
• 11:49
  [Dr. Brent Laartz] the more your body becomes used to it Your body and my body have
• 11:54
  [Dr. Brent Laartz] this microbiome in our intestines.
• 11:57
  [Dr. Brent Laartz] Your bacteria inside of your intestines actually communicates with
• 12:01
  [Dr. Brent Laartz] your brain to create certain situations of either feeling hungry,
• 12:05
  [Dr. Brent Laartz] feeling satiated.
• 12:08
  [Dr. Brent Laartz] or feeling unsatiated.
• 12:09
  [Dr. Brent Laartz] When you eat processed food,
• 12:11
  [Dr. Brent Laartz] there are signals getting sent to your brain that say you're still hungry,
• 12:16
  [Dr. Brent Laartz] even though you've just eaten a processed food.
• 12:18
  [Dr. Brent Laartz] And this has to do with...
• 12:20
  [Dr. Brent Laartz] Either the preservatives,
• 12:22
  [Dr. Brent Laartz] something in that processed food does that,
• 12:25
  [Dr. Brent Laartz] but it's well documented that those.
• 12:29
  [Dr. Brent Laartz] processed foods create that situation.
• 12:32
  [Dr. Brent Laartz] So the more unprocessed you get,
• 12:35
  [Dr. Brent Laartz] the better you're going to be able to tolerate this kind of calorie
• 12:38
  [Dr. Brent Laartz] restriction or time-restricted feeding or intermittent fasting.
• 12:42
  [Dr. Brent Laartz] I have instituted a low-sugar,
• 12:45
  [Dr. Brent Laartz] high-fiber,
• 12:46
  [Dr. Brent Laartz] and a mostly plant-based diet.
• 12:48
  [Dr. Brent Laartz] and I'm avoiding those processed foods,
• 12:50
  [Dr. Brent Laartz] and that is the secret for longevity.
• 12:55
  [Dr. Brent Laartz] And one of the reasons why you need to have a low sugar and somebody says,
• 12:58
  [Dr. Brent Laartz] oh,
• 12:58
  [Dr. Brent Laartz] well,
• 12:59
  [Dr. Brent Laartz] you're eating fruit or vegetables.
• 13:01
  [Dr. Brent Laartz] Those are sugar.
• 13:02
  [Dr. Brent Laartz] Those are carbs.
• 13:03
  [Dr. Brent Laartz] Well,
• 13:03
  [Dr. Brent Laartz] those are different types of carbs that have different consequences
• 13:06
  [Dr. Brent Laartz] for your microbiome and for longevity.
• 13:09
  [Dr. Brent Laartz] Glucose itself and also fructose age proteins in your body in your bloodstream.
• 13:15
  [Dr. Brent Laartz] You have a hundred different proteins a thousand different proteins.
• 13:20
  [Dr. Brent Laartz] Those get glycosylated by glucose in your body.
• 13:24
  [Dr. Brent Laartz] Okay,
• 13:24
  [Dr. Brent Laartz] so the less glucose you have,
• 13:26
  [Dr. Brent Laartz] the less glycosylation you have.
• 13:30
  [Dr. Brent Laartz] The simple situation of a blood test called hemoglobin A1c tells you
• 13:37
  [Dr. Brent Laartz] exactly how this is happening.
• 13:39
  [Dr. Brent Laartz] And that's just one thing.
• 13:40
  [Dr. Brent Laartz] That's a protein called hemoglobin.
• 13:42
  [Dr. Brent Laartz] That's what carries your oxygen in your body.
• 13:46
  [Dr. Brent Laartz] And the amount of glycosylation— the amount of glucose that is on that hemoglobin— is actually the result of the blood test where you call hemoglobin A1C.
• 13:56
  [Dr. Brent Laartz] It's the amount of glucose in that A1C position on the...
• 14:03
  [Dr. Brent Laartz] hemoglobin.
• 14:04
  [Dr. Brent Laartz] So that is a telltale sign that the more sugar you have over the
• 14:10
  [Dr. Brent Laartz] course of three months is going to permanently affect that one particular protein.
• 14:16
  [Dr. Brent Laartz] And that glycosylation marks the protein for destruction.
• 14:24
  [Dr. Brent Laartz] Same thing with hemoglobin.
• 14:25
  [Dr. Brent Laartz] It marks that protein for destruction,
• 14:27
  [Dr. Brent Laartz] and that hemoglobin A1C is that marker,
• 14:31
  [Dr. Brent Laartz] right?
• 14:31
  [Dr. Brent Laartz] So,
• 14:31
  [Dr. Brent Laartz] but now let's talk about fructose and sucrose.
• 14:36
  [Dr. Brent Laartz] Sugar is a combination of glucose and fructose.
• 14:40
  [Dr. Brent Laartz] And then your body has to separate those in your intestines or in
• 14:44
  [Dr. Brent Laartz] your small intestines or in your bloodstream.
• 14:47
  [Dr. Brent Laartz] It has to separate those from each other to make those two glucose and fructose.
• 14:53
  [Dr. Brent Laartz] Fructose,
• 14:54
  [Dr. Brent Laartz] it's glucose and fructose.
• 14:56
  [Dr. Brent Laartz] So sucrose.
• 14:58
  [Dr. Brent Laartz] is essentially that combination.
• 15:00
  [Dr. Brent Laartz] Fructose actually ages your proteins in your body 10 times stronger,
• 15:06
  [Dr. Brent Laartz] 10 times faster,
• 15:08
  [Dr. Brent Laartz] and 10 times as long,
• 15:10
  [Dr. Brent Laartz] and so ages your proteins even more.
• 15:13
  [Dr. Brent Laartz] So avoiding fructose,
• 15:15
  [Dr. Brent Laartz] if you can.
• 15:16
  [Dr. Brent Laartz] So avoiding table sugar,
• 15:17
  [Dr. Brent Laartz] avoiding sugar is important unless there's a benefit to it,
• 15:21
  [Dr. Brent Laartz] okay?
• 15:21
  [Dr. Brent Laartz] So as I said,
• 15:22
  [Dr. Brent Laartz] we're eating berries,
• 15:23
  [Dr. Brent Laartz] right?
• 15:23
  [Dr. Brent Laartz] We're eating fruits that have a benefit to them.
• 15:26
  [Dr. Brent Laartz] By their antioxidants.
• 15:27
  [Dr. Brent Laartz] So we're going to have some kind of carbohydrates in our diet,
• 15:32
  [Dr. Brent Laartz] and you might as well make them beneficial.
• 15:34
  [Dr. Brent Laartz] And obviously,
• 15:35
  [Dr. Brent Laartz] there are benefits for vegetables also.
• 15:39
  [Dr. Brent Laartz] Vegetables have some fructose in them,
• 15:41
  [Dr. Brent Laartz] but they are going to have benefits of either antioxidants,
• 15:44
  [Dr. Brent Laartz] fiber,
• 15:45
  [Dr. Brent Laartz] or other things.
• 15:46
  [Dr. Brent Laartz] That actually have been shown to increase longevity in animal models.
• 15:51
  [Dr. Brent Laartz] So then the concept here of glucose and having an elevated glucose,
• 15:59
  [Dr. Brent Laartz] if you have insulin resistance,
• 16:02
  [Dr. Brent Laartz] Glucose increases insulin and insulin causes accumulation of fat cells.
• 16:08
  [Dr. Brent Laartz] Insulin creates fat and fat storage elsewhere.
• 16:12
  [Dr. Brent Laartz] If you have an excess amount of glucose,
• 16:15
  [Dr. Brent Laartz] you'll need insulin,
• 16:18
  [Dr. Brent Laartz] right?
• 16:18
  [Dr. Brent Laartz] But if you don't— if you can avoid having a high amount of insulin
• 16:22
  [Dr. Brent Laartz] in your body— it improves your health,
• 16:24
  [Dr. Brent Laartz] okay?
• 16:24
  [Dr. Brent Laartz] So insulin is actually the enemy if you're in a period of excess,
• 16:30
  [Dr. Brent Laartz] right?
• 16:32
  [Dr. Brent Laartz] Obviously,
• 16:33
  [Dr. Brent Laartz] insulin is great because your body needs it,
• 16:35
  [Dr. Brent Laartz] right?
• 16:36
  [Dr. Brent Laartz] Your body needs to control your glucose,
• 16:38
  [Dr. Brent Laartz] but you don't want an excess amount of insulin because it causes those fat stores.
• 16:44
  [Dr. Brent Laartz] It causes it— it's a growth factor.
• 16:47
  [Dr. Brent Laartz] So it actually causes detrimental effects in your body when it's in excess.
• 16:51
  [Dr. Brent Laartz] It is actually itself a carcinogen.
• 16:54
  [Dr. Brent Laartz] OK,
• 16:55
  [Dr. Brent Laartz] so.
• 16:57
  [Dr. Brent Laartz] And causes increased fat stores,
• 16:59
  [Dr. Brent Laartz] as we said.
• 17:00
  [Dr. Brent Laartz] So that concept of longevity and a longevity-based diet.
• 17:06
  [Dr. Brent Laartz] Helps you in the situation with the plant-based diet.
• 17:12
  [Dr. Brent Laartz] Okay,
• 17:12
  [Dr. Brent Laartz] so you're going to have those essential fibers.
• 17:16
  [Dr. Brent Laartz] You're going to have the essential antioxidants.
• 17:19
  [Dr. Brent Laartz] There are certainly benefits to a carnivore diet or high-fat diets.
• 17:26
  [Dr. Brent Laartz] In terms of weight loss,
• 17:27
  [Dr. Brent Laartz] but there is data to say that it increases inflammation and
• 17:32
  [Dr. Brent Laartz] increases gut and systemic microbiome effects in your body that are detrimental.
• 17:39
  [Dr. Brent Laartz] Okay.
• 17:39
  [Dr. Brent Laartz] So I am not necessarily going to completely.
• 17:45
  [Dr. Brent Laartz] SU,
• 17:45
  [Dr. Brent Laartz] a carnivore diet,
• 17:46
  [Dr. Brent Laartz] high fat diets.
• 17:47
  [Dr. Brent Laartz] But for me,
• 17:49
  [Dr. Brent Laartz] I'm not going to do it because I know that potentially those diets
• 17:53
  [Dr. Brent Laartz] have detrimental effects in animal models for longevity.
• 17:57
  [Dr. Brent Laartz] Okay.
• 17:57
  [Dr. Brent Laartz] So here's where...
• 18:01
  [Dr. Brent Laartz] I kind of depart also from some of the bros who are the gym bros
• 18:08
  [Dr. Brent Laartz] online and the other influencers who are telling you you need to
• 18:13
  [Dr. Brent Laartz] have an increased amount of protein in your diet.
• 18:17
  [Dr. Brent Laartz] Okay.
• 18:17
  [Dr. Brent Laartz] So studies have shown that Americans have a huge amount of protein
• 18:26
  [Dr. Brent Laartz] in their diet over and above what they need.
• 18:30
  [Dr. Brent Laartz] Most Americans are sedentary and they're still having two to three
• 18:34
  [Dr. Brent Laartz] times the amount of protein that's recommended.
• 18:37
  [Dr. Brent Laartz] If you're not building muscle mass,
• 18:40
  [Dr. Brent Laartz] then why do you need that protein?
• 18:42
  [Dr. Brent Laartz] You don't need that protein.
• 18:43
  [Dr. Brent Laartz] If you have fat stores in your body,
• 18:47
  [Dr. Brent Laartz] then that's a signal that you have either had excess glucose or
• 18:50
  [Dr. Brent Laartz] excess protein in your diet,
• 18:52
  [Dr. Brent Laartz] excess fat that needs to be stored.
• 18:54
  [Dr. Brent Laartz] So the studies for longevity have suggested that calorie restriction.
• 19:03
  [Dr. Brent Laartz] But that calorie restriction actually has a mechanism to it.
• 19:08
  [Dr. Brent Laartz] That mechanism is through a gene and a protein called mTOR.
• 19:14
  [Dr. Brent Laartz] Okay?
• 19:15
  [Dr. Brent Laartz] mTOR is essentially a signal that there is macronutrient scarcity—
• 19:21
  [Dr. Brent Laartz] either a scarcity of one of these fats,
• 19:24
  [Dr. Brent Laartz] proteins,
• 19:25
  [Dr. Brent Laartz] or glucose.
• 19:26
  [Dr. Brent Laartz] Okay?
• 19:27
  [Dr. Brent Laartz] So these macronutrient scarcities signal the fact that they are scarce to mTOR,
• 19:32
  [Dr. Brent Laartz] and mTOR is downregulated.
• 19:35
  [Dr. Brent Laartz] And when mTOR is downregulated,
• 19:37
  [Dr. Brent Laartz] mice and other animal studies have shown that they live 20% to 40% longer.
• 19:44
  [Dr. Brent Laartz] And essentially,
• 19:46
  [Dr. Brent Laartz] there are studies suggesting that if you have a protein-deficient diet,
• 19:51
  [Dr. Brent Laartz] you actually live longer.
• 19:53
  [Dr. Brent Laartz] Now,
• 19:53
  [Dr. Brent Laartz] with that said...
• 19:56
  [Dr. Brent Laartz] those mice were fed that and they're not needing to have muscle mass,
• 20:02
  [Dr. Brent Laartz] right?
• 20:02
  [Dr. Brent Laartz] They're completely different than it.
• 20:04
  [Dr. Brent Laartz] They have a different diet than we do.
• 20:08
  [Dr. Brent Laartz] They do have,
• 20:09
  [Dr. Brent Laartz] in general,
• 20:10
  [Dr. Brent Laartz] lab mice have a...
• 20:12
  [Dr. Brent Laartz] an omnivorous diet,
• 20:14
  [Dr. Brent Laartz] just like we do.
• 20:16
  [Dr. Brent Laartz] But there are some different differences,
• 20:20
  [Dr. Brent Laartz] right?
• 20:20
  [Dr. Brent Laartz] So how can we translate that to humans?
• 20:23
  [Dr. Brent Laartz] If you feed a mouse a diet that is deficient in one essential amino acid,
• 20:33
  [Dr. Brent Laartz] leucine,
• 20:34
  [Dr. Brent Laartz] those mice will live 20% longer.
• 20:38
  [Dr. Brent Laartz] How is that?
• 20:39
  [Dr. Brent Laartz] It's an essential amino acid,
• 20:42
  [Dr. Brent Laartz] right?
• 20:42
  [Dr. Brent Laartz] It's essential for us to build muscle.
• 20:44
  [Dr. Brent Laartz] How can they,
• 20:45
  [Dr. Brent Laartz] if you completely eliminate that from their body,
• 20:48
  [Dr. Brent Laartz] it's because leucine...
• 20:50
  [Dr. Brent Laartz] and proteins in the diet and other things will signal to your body
• 20:56
  [Dr. Brent Laartz] and your cells to increase mTOR levels to show to the body and
• 21:02
  [Dr. Brent Laartz] signal to the body that we have plenty of food in our diet.
• 21:06
  [Dr. Brent Laartz] And that is actually detrimental to longevity.
• 21:11
  [Dr. Brent Laartz] So now we've talked about that.
• 21:13
  [Dr. Brent Laartz] We're going to have some science Sunday science to go through that.
• 21:17
  [Dr. Brent Laartz] And we're going to show you those studies with protein deficiency and with.
• 21:22
  [Dr. Brent Laartz] Um,
• 21:23
  [Dr. Brent Laartz] and with a leucine deficiency and other mTOR studies.
• 21:28
  [Dr. Brent Laartz] Okay.
• 21:28
  [Dr. Brent Laartz] So think about mTOR as being the enemy of longevity.
• 21:32
  [Dr. Brent Laartz] Okay.
• 21:32
  [Dr. Brent Laartz] So,
• 21:33
  [Dr. Brent Laartz] um,
• 21:35
  [Dr. Brent Laartz] And that goes against what we think,
• 21:37
  [Dr. Brent Laartz] right?
• 21:37
  [Dr. Brent Laartz] We think we need muscles.
• 21:40
  [Dr. Brent Laartz] We need muscle mass because there's also studies that say that's grip strength.
• 21:45
  [Dr. Brent Laartz] and muscle mass is associated with longevity.
• 21:48
  [Dr. Brent Laartz] And certainly this can't be the be-all end-all because let's say,
• 21:56
  [Dr. Brent Laartz] for example,
• 21:56
  [Dr. Brent Laartz] larger athletes who have a huge amount of muscle and grip strength,
• 22:02
  [Dr. Brent Laartz] they often live...
• 22:04
  [Dr. Brent Laartz] less long than people who are not those larger athletes of some sort
• 22:10
  [Dr. Brent Laartz] football players etc and there's obviously reasons for that right
• 22:14
  [Dr. Brent Laartz] there's potentially other reasons besides muscle mass so right so
• 22:19
  [Dr. Brent Laartz] muscle mass is not the be-all end-all that some people some
• 22:23
  [Dr. Brent Laartz] influencers are telling us so I've got my concept of longevity in my
• 22:29
  [Dr. Brent Laartz] brain and thinking about these things And again,
• 22:32
  [Dr. Brent Laartz] I'm not being 100%.
• 22:33
  [Dr. Brent Laartz] I'm not getting rid of protein from my diet.
• 22:36
  [Dr. Brent Laartz] I'm trying to get a decent amount of protein in my diet.
• 22:39
  [Dr. Brent Laartz] But at the same time,
• 22:40
  [Dr. Brent Laartz] I am doing calorie restriction.
• 22:42
  [Dr. Brent Laartz] I am doing some of these things that are going to help my diet,
• 22:45
  [Dr. Brent Laartz] okay?
• 22:45
  [Dr. Brent Laartz] So what about,
• 22:47
  [Dr. Brent Laartz] so those goals and motivation,
• 22:51
  [Dr. Brent Laartz] how am I going to further those goals?
• 22:54
  [Dr. Brent Laartz] Here's something I've done that has really helped me and maybe can help you.
• 22:58
  [Dr. Brent Laartz] I've instituted accountability into my program.
• 23:02
  [Dr. Brent Laartz] I'm using apps on my phone.
• 23:05
  [Dr. Brent Laartz] Okay,
• 23:05
  [Dr. Brent Laartz] so we all can download these free apps.
• 23:08
  [Dr. Brent Laartz] They're either called check calendars or habit trackers.
• 23:12
  [Dr. Brent Laartz] These things are very important for me because I can actually,
• 23:16
  [Dr. Brent Laartz] on a daily basis,
• 23:18
  [Dr. Brent Laartz] track exactly what I did.
• 23:20
  [Dr. Brent Laartz] So at the end of the day,
• 23:21
  [Dr. Brent Laartz] or maybe the next morning,
• 23:23
  [Dr. Brent Laartz] I can say, 'Oh,
• 23:24
  [Dr. Brent Laartz] what was my diet yesterday?' And I can...
• 23:26
  [Dr. Brent Laartz] I can track that.
• 23:27
  [Dr. Brent Laartz] Okay.
• 23:28
  [Dr. Brent Laartz] So there's different things I use.
• 23:30
  [Dr. Brent Laartz] So on the phone app stores,
• 23:31
  [Dr. Brent Laartz] you can search your app for habit trackers,
• 23:38
  [Dr. Brent Laartz] goal check calendars,
• 23:40
  [Dr. Brent Laartz] look for that habit calendars.
• 23:42
  [Dr. Brent Laartz] Within that app,
• 23:44
  [Dr. Brent Laartz] you can have different calendars.
• 23:46
  [Dr. Brent Laartz] OK,
• 23:46
  [Dr. Brent Laartz] so I've instituted a vegan calendar to check whether that day I've been vegan,
• 23:51
  [Dr. Brent Laartz] whether that day I've exercised and what kind of exercise,
• 23:54
  [Dr. Brent Laartz] alcohol use,
• 23:56
  [Dr. Brent Laartz] sugar and sodas.
• 23:58
  [Dr. Brent Laartz] I've instituted one of them.
• 24:01
  [Dr. Brent Laartz] And I'll show you these,
• 24:02
  [Dr. Brent Laartz] share them with you,
• 24:03
  [Dr. Brent Laartz] and you can see exactly how poorly I've done.
• 24:05
  [Dr. Brent Laartz] I'm nowhere near where I want to be,
• 24:08
  [Dr. Brent Laartz] but we're going to be using these app trackers to track my situation,
• 24:15
  [Dr. Brent Laartz] track where I'm at on my process,
• 24:19
  [Dr. Brent Laartz] my journey to become unprocessed.
• 24:22
  [Dr. Brent Laartz] You can use these for your intake of greens or intake of berries.
• 24:30
  [Dr. Brent Laartz] Track that.
• 24:31
  [Dr. Brent Laartz] Okay,
• 24:31
  [Dr. Brent Laartz] so that's something.
• 24:32
  [Dr. Brent Laartz] If we're going to be instituting a daily berry recommendation for my diet,
• 24:37
  [Dr. Brent Laartz] then I need to track that.
• 24:39
  [Dr. Brent Laartz] I need to see.
• 24:40
  [Dr. Brent Laartz] You know,
• 24:40
  [Dr. Brent Laartz] is there a day that I didn't eat berries because of whatever reason?
• 24:43
  [Dr. Brent Laartz] And then I can track that and see how successful I am.
• 24:46
  [Dr. Brent Laartz] And then look at the whole past month,
• 24:49
  [Dr. Brent Laartz] how many alcohol drinks I've had for the last month trying to.
• 24:56
  [Dr. Brent Laartz] If I have a goal,
• 24:56
  [Dr. Brent Laartz] trying to track that,
• 24:57
  [Dr. Brent Laartz] okay?
• 24:58
  [Dr. Brent Laartz] So the other part of this is getting a daily weight.
• 25:01
  [Dr. Brent Laartz] I think that for weight loss,
• 25:03
  [Dr. Brent Laartz] it's been shown to help with weight loss if you have a scale at home
• 25:08
  [Dr. Brent Laartz] and you can track your weight on a daily basis.
• 25:10
  [Dr. Brent Laartz] Those people who have a scale at home and track their daily weights.
• 25:14
  [Dr. Brent Laartz] actually do better at weight loss.
• 25:16
  [Dr. Brent Laartz] I'm not saying you have to lose X amount of pounds because this is
• 25:21
  [Dr. Brent Laartz] not the point of this diet here.
• 25:24
  [Dr. Brent Laartz] Indeed,
• 25:24
  [Dr. Brent Laartz] I've lost weight with this kind of diets and these kind of
• 25:30
  [Dr. Brent Laartz] situations of having an unprocessed life,
• 25:32
  [Dr. Brent Laartz] but at the same time,
• 25:33
  [Dr. Brent Laartz] you're going to have a better idea of where you're at compared to
• 25:42
  [Dr. Brent Laartz] previously if you track that weight.
• 25:44
  [Dr. Brent Laartz] Um,
• 25:45
  [Dr. Brent Laartz] and again,
• 25:46
  [Dr. Brent Laartz] this is not about weight loss.
• 25:48
  [Dr. Brent Laartz] It probably is because weight loss is probably going to help you
• 25:51
  [Dr. Brent Laartz] with longevity if you are obese and then because you need to get
• 25:54
  [Dr. Brent Laartz] back down into a normal weight,
• 25:56
  [Dr. Brent Laartz] but weight and BMI is not necessarily the be all end all of this.
• 26:01
  [Dr. Brent Laartz] The next thing I've tried to do is surround myself with like-minded people.
• 26:06
  [Dr. Brent Laartz] Certainly,
• 26:07
  [Dr. Brent Laartz] if you have someone you live with who is being unhealthy and being a
• 26:11
  [Dr. Brent Laartz] detriment to your situation,
• 26:14
  [Dr. Brent Laartz] or if you have friends who are goading you to go out and drink
• 26:18
  [Dr. Brent Laartz] alcohol and go to a...
• 26:20
  [Dr. Brent Laartz] restaurant that has only poor choices,
• 26:24
  [Dr. Brent Laartz] then that's going to be a situation where you need to,
• 26:27
  [Dr. Brent Laartz] I've needed to try to change that.
• 26:29
  [Dr. Brent Laartz] Okay.
• 26:29
  [Dr. Brent Laartz] And some situations you can get to,
• 26:32
  [Dr. Brent Laartz] you don't necessarily have to get rid of all of your friends.
• 26:36
  [Dr. Brent Laartz] But try to branch out and get to new friends.
• 26:38
  [Dr. Brent Laartz] And the ways to do this,
• 26:40
  [Dr. Brent Laartz] I found,
• 26:40
  [Dr. Brent Laartz] is this.
• 26:41
  [Dr. Brent Laartz] Going to a vegan market,
• 26:43
  [Dr. Brent Laartz] meeting those people,
• 26:44
  [Dr. Brent Laartz] becoming outgoing.
• 26:46
  [Dr. Brent Laartz] to go to either your local urban or co-op farm.
• 26:49
  [Dr. Brent Laartz] Inside of cities,
• 26:50
  [Dr. Brent Laartz] there are often urban farms or situations where you can get to a
• 26:54
  [Dr. Brent Laartz] place where there are like-minded people.
• 26:56
  [Dr. Brent Laartz] Meet people there.
• 26:57
  [Dr. Brent Laartz] Meet the shop owner.
• 26:58
  [Dr. Brent Laartz] That shop owner has some recommendations for you as to how to get
• 27:02
  [Dr. Brent Laartz] out to meet some people.
• 27:04
  [Dr. Brent Laartz] who are going to help you with that accountability.
• 27:06
  [Dr. Brent Laartz] If you have somebody that you can commiserate about what you are
• 27:10
  [Dr. Brent Laartz] doing and to help you with that and to congratulate you periodically
• 27:16
  [Dr. Brent Laartz] for what you're doing,
• 27:17
  [Dr. Brent Laartz] that's going to be all more important,
• 27:19
  [Dr. Brent Laartz] right?
• 27:22
  [Dr. Brent Laartz] There are produce stands you can try to find.
• 27:25
  [Dr. Brent Laartz] There are bulletin boards at that vegan grocery store that are going to have some events.
• 27:30
  [Dr. Brent Laartz] For example,
• 27:31
  [Dr. Brent Laartz] at the urban co-op farm that we have in the Tampa Bay area,
• 27:37
  [Dr. Brent Laartz] there's an urban farm called Meacham Urban Farm.
• 27:41
  [Dr. Brent Laartz] This Meacham Urban Farm has a dinner every year.
• 27:44
  [Dr. Brent Laartz] So there's an event where you can go meet.
• 27:47
  [Dr. Brent Laartz] People,
• 27:47
  [Dr. Brent Laartz] okay.
• 27:47
  [Dr. Brent Laartz] So,
• 27:47
  [Dr. Brent Laartz] and then there are classes that they have that teach different things.
• 27:52
  [Dr. Brent Laartz] It might not necessarily be anything about food— it could be a craft
• 27:56
  [Dr. Brent Laartz] thing that they're doing.
• 27:57
  [Dr. Brent Laartz] And you're going to meet people who are interested in unprocessed
• 28:02
  [Dr. Brent Laartz] foods at those events.
• 28:04
  [Dr. Brent Laartz] So,
• 28:05
  [Dr. Brent Laartz] you will 100% be able to find something at something.
• 28:09
  [Dr. Brent Laartz] If you're not in an urban farm,
• 28:12
  [Dr. Brent Laartz] there are usually co-op farms outside of the city that you could try to find.
• 28:15
  [Dr. Brent Laartz] Those co-op farms are very important because trying to find organic
• 28:22
  [Dr. Brent Laartz] and natural foods is going to be important.
• 28:25
  [Dr. Brent Laartz] The other thing that I've done,
• 28:27
  [Dr. Brent Laartz] and I don't use every day,
• 28:28
  [Dr. Brent Laartz] but it could be helpful for you,
• 28:31
  [Dr. Brent Laartz] are vegan apps.
• 28:32
  [Dr. Brent Laartz] Vegan apps are things like Happy Cow,
• 28:35
  [Dr. Brent Laartz] which I've used before.
• 28:37
  [Dr. Brent Laartz] And then another one,
• 28:37
  [Dr. Brent Laartz] because I'm instituting mostly olive oil for my cooking or maybe avocado oil.
• 28:45
  [Dr. Brent Laartz] There's a seed oil scout is one particular one where you can find restaurants.
• 28:53
  [Dr. Brent Laartz] That doesn't use seed oils or can at least help you to avoid seed oils.
• 28:58
  [Dr. Brent Laartz] Certainly,
• 28:58
  [Dr. Brent Laartz] seed oils and the avoidance thereof is kind of a controversial policy,
• 29:05
  [Dr. Brent Laartz] right?
• 29:05
  [Dr. Brent Laartz] So,
• 29:05
  [Dr. Brent Laartz] and I am sure that somebody is going to comment on this and have some questions.
• 29:12
  [Dr. Brent Laartz] What's so bad about seed oils,
• 29:13
  [Dr. Brent Laartz] right?
• 29:14
  [Dr. Brent Laartz] So,
• 29:14
  [Dr. Brent Laartz] well,
• 29:15
  [Dr. Brent Laartz] essentially,
• 29:15
  [Dr. Brent Laartz] the...
• 29:16
  [Dr. Brent Laartz] best oil you can find is going to have some antioxidants.
• 29:20
  [Dr. Brent Laartz] Okay,
• 29:21
  [Dr. Brent Laartz] if you can cook without oil,
• 29:22
  [Dr. Brent Laartz] which you know the Chinese and Japanese actually before the
• 29:27
  [Dr. Brent Laartz] institution of any of these seed oils,
• 29:29
  [Dr. Brent Laartz] which actually used no oil in their cooking.
• 29:34
  [Dr. Brent Laartz] Okay,
• 29:35
  [Dr. Brent Laartz] so if you can try to get away with cooking without any oil,
• 29:39
  [Dr. Brent Laartz] all the better.
• 29:40
  [Dr. Brent Laartz] But olive oil and some seed oils actually have some antioxidants.
• 29:45
  [Dr. Brent Laartz] The problem with some seed oils is that they are ultra-processed.
• 29:51
  [Dr. Brent Laartz] Back in 1975,
• 29:52
  [Dr. Brent Laartz] let's say,
• 29:53
  [Dr. Brent Laartz] for example,
• 29:54
  [Dr. Brent Laartz] approximately,
• 29:54
  [Dr. Brent Laartz] I don't know exactly when it was,
• 29:56
  [Dr. Brent Laartz] but let's say.
• 29:59
  [Dr. Brent Laartz] The product Crisco,
• 30:00
  [Dr. Brent Laartz] that tub of white oil that you could then just kind of take a spoonful,
• 30:05
  [Dr. Brent Laartz] put in your pan,
• 30:07
  [Dr. Brent Laartz] and that became such an easier process.
• 30:09
  [Dr. Brent Laartz] For some reason,
• 30:10
  [Dr. Brent Laartz] they came up with it.
• 30:12
  [Dr. Brent Laartz] That product is actually oxidized.
• 30:15
  [Dr. Brent Laartz] So they basically blow air through the oil and forcefully oxidize the oil,
• 30:23
  [Dr. Brent Laartz] right?
• 30:23
  [Dr. Brent Laartz] So anytime you have a process where the process is not an organic...
• 30:31
  [Dr. Brent Laartz] Pressed oil,
• 30:32
  [Dr. Brent Laartz] that's going to be basically either heated or oxidized.
• 30:38
  [Dr. Brent Laartz] And that is the enemy of longevity,
• 30:41
  [Dr. Brent Laartz] enemy of health.
• 30:42
  [Dr. Brent Laartz] OK,
• 30:42
  [Dr. Brent Laartz] oxidation.
• 30:43
  [Dr. Brent Laartz] So many seed oils,
• 30:45
  [Dr. Brent Laartz] if they are not oxidization-free,
• 30:49
  [Dr. Brent Laartz] if they're not pressed,
• 30:50
  [Dr. Brent Laartz] if they're not cold pressed.
• 30:51
  [Dr. Brent Laartz] Okay,
• 30:52
  [Dr. Brent Laartz] so cold press is an important thing.
• 30:54
  [Dr. Brent Laartz] So those seed oil scouts can help you with restaurants that actually
• 30:58
  [Dr. Brent Laartz] might have a better effect on your health.
• 31:01
  [Dr. Brent Laartz] So if you do have to go out to eat,
• 31:04
  [Dr. Brent Laartz] a lot,
• 31:05
  [Dr. Brent Laartz] then it might behoove you to try to find some of these that actually
• 31:09
  [Dr. Brent Laartz] use avocado oil and olive oil,
• 31:13
  [Dr. Brent Laartz] because those have antioxidants in them.
• 31:17
  [Dr. Brent Laartz] So potentially,
• 31:20
  [Dr. Brent Laartz] you know,
• 31:23
  [Dr. Brent Laartz] I've needed that motivation.
• 31:26
  [Dr. Brent Laartz] So motivation to help me stay on track is important,
• 31:31
  [Dr. Brent Laartz] right?
• 31:31
  [Dr. Brent Laartz] So what...
• 31:37
  [Dr. Brent Laartz] I need,
• 31:37
  [Dr. Brent Laartz] you know,
• 31:38
  [Dr. Brent Laartz] I've talked about that accountability in these accountability apps,
• 31:41
  [Dr. Brent Laartz] but that's not all that's necessary,
• 31:44
  [Dr. Brent Laartz] okay?
• 31:44
  [Dr. Brent Laartz] So something that helps me to stay on track is going to be those things,
• 31:49
  [Dr. Brent Laartz] but not only that,
• 31:50
  [Dr. Brent Laartz] but it's a combination of different concepts of motivation.
• 31:54
  [Dr. Brent Laartz] I had this patient who really needed to help improve her health,
• 32:01
  [Dr. Brent Laartz] but she told me,
• 32:02
  [Dr. Brent Laartz] she said, 'I know me and I'm just not going to do it.' When I was
• 32:08
  [Dr. Brent Laartz] talking to her about needing to become more active and to help herself.
• 32:16
  [Dr. Brent Laartz] And certainly going home from the hospital,
• 32:19
  [Dr. Brent Laartz] she was going to go home and she's going to get physical therapy,
• 32:22
  [Dr. Brent Laartz] right?
• 32:23
  [Dr. Brent Laartz] What's the deal with physical therapy when somebody goes home from the hospital?
• 32:26
  [Dr. Brent Laartz] They come in one hour,
• 32:28
  [Dr. Brent Laartz] maybe daily.
• 32:29
  [Dr. Brent Laartz] But usually,
• 32:29
  [Dr. Brent Laartz] probably three times a week.
• 32:31
  [Dr. Brent Laartz] But what that patient,
• 32:33
  [Dr. Brent Laartz] and then by analogy,
• 32:35
  [Dr. Brent Laartz] the same thing we need to do: we need to be motivated 24 hours a day,
• 32:41
  [Dr. Brent Laartz] right?
• 32:41
  [Dr. Brent Laartz] And that patient needed to be motivated.
• 32:44
  [Dr. Brent Laartz] 24 hours a day to not only just do that physical therapy,
• 32:46
  [Dr. Brent Laartz] but to move and do some exercise that's going to help her strength
• 32:51
  [Dr. Brent Laartz] and help her prevent her from falling every day because this patient
• 32:55
  [Dr. Brent Laartz] was having problems with falling.
• 32:56
  [Dr. Brent Laartz] And she said, 'I know me.' And I'm just not going to do it.
• 33:00
  [Dr. Brent Laartz] And I know that everybody out there,
• 33:02
  [Dr. Brent Laartz] everybody's different.
• 33:03
  [Dr. Brent Laartz] Everybody's coming from a different starting point,
• 33:06
  [Dr. Brent Laartz] right?
• 33:07
  [Dr. Brent Laartz] I'm starting from a pretty high level of motivation and I'm pretty motivated.
• 33:10
  [Dr. Brent Laartz] And even myself,
• 33:12
  [Dr. Brent Laartz] I find myself having times where I'm going to have a soda or I'm
• 33:16
  [Dr. Brent Laartz] going to have something that is detrimental to me,
• 33:19
  [Dr. Brent Laartz] but I know me and I'm just not going to do it.
• 33:24
  [Dr. Brent Laartz] It's going to be the wrong situation for me and it's going to be the
• 33:28
  [Dr. Brent Laartz] wrong situation for this patient because unless she has somebody to
• 33:33
  [Dr. Brent Laartz] be there 24 hours a day to motivate her,
• 33:36
  [Dr. Brent Laartz] to tell her exactly what she needs to live.
• 33:39
  [Dr. Brent Laartz] Even if it,
• 33:40
  [Dr. Brent Laartz] she,
• 33:41
  [Dr. Brent Laartz] and she said,
• 33:41
  [Dr. Brent Laartz] even if it means dying,
• 33:43
  [Dr. Brent Laartz] she's not going to be motivated to do something.
• 33:46
  [Dr. Brent Laartz] Okay.
• 33:47
  [Dr. Brent Laartz] So,
• 33:47
  [Dr. Brent Laartz] and I know I've seen that personally with family members who have,
• 33:51
  [Dr. Brent Laartz] who have had problems with that.
• 33:53
  [Dr. Brent Laartz] And I'm telling you.
• 33:55
  [Dr. Brent Laartz] It is a struggle.
• 33:56
  [Dr. Brent Laartz] And here's the deal.
• 33:57
  [Dr. Brent Laartz] That motivation needs to come from loving yourself.
• 34:00
  [Dr. Brent Laartz] Okay.
• 34:00
  [Dr. Brent Laartz] So loving yourself is extremely important.
• 34:04
  [Dr. Brent Laartz] Okay.
• 34:04
  [Dr. Brent Laartz] And how do you get to that point?
• 34:06
  [Dr. Brent Laartz] Because we don't all love ourselves.
• 34:08
  [Dr. Brent Laartz] And we even people who love themselves don't love themselves 100% of the time.
• 34:13
  [Dr. Brent Laartz] There might be a situation where you may get down,
• 34:15
  [Dr. Brent Laartz] but your opinion of yourself is worth your weight in gold.
• 34:19
  [Dr. Brent Laartz] And literally,
• 34:20
  [Dr. Brent Laartz] it's worth your weight because obese people might have a lack of
• 34:29
  [Dr. Brent Laartz] self-worth or self-esteem,
• 34:31
  [Dr. Brent Laartz] okay?
• 34:31
  [Dr. Brent Laartz] So even if they're doing their GLP-1 injection and they've lost a lot of weight,
• 34:40
  [Dr. Brent Laartz] they still have that problem of potentially— they may,
• 34:43
  [Dr. Brent Laartz] they may not,
• 34:44
  [Dr. Brent Laartz] but they may self-load themselves.
• 34:47
  [Dr. Brent Laartz] And that's how they got to be obese in the first place.
• 34:50
  [Dr. Brent Laartz] And they may still have that.
• 34:51
  [Dr. Brent Laartz] They just have a medication that's now artificially creating that
• 34:55
  [Dr. Brent Laartz] feeling of satiety and that decrease in the blood sugars that's
• 35:00
  [Dr. Brent Laartz] helping them with their weight,
• 35:02
  [Dr. Brent Laartz] but they still have that issue.
• 35:05
  [Dr. Brent Laartz] Here's what I've found.
• 35:06
  [Dr. Brent Laartz] Number one,
• 35:07
  [Dr. Brent Laartz] therapy.
• 35:08
  [Dr. Brent Laartz] Therapy is extremely important in this situation of going on to
• 35:13
  [Dr. Brent Laartz] having a healthy lifestyle,
• 35:15
  [Dr. Brent Laartz] okay?
• 35:16
  [Dr. Brent Laartz] Because I need to have that mindset.
• 35:19
  [Dr. Brent Laartz] I've established with a therapist and done EMDR,
• 35:24
  [Dr. Brent Laartz] finding any source of self-esteem issues.
• 35:27
  [Dr. Brent Laartz] For me,
• 35:28
  [Dr. Brent Laartz] I was kind of a nerdy kid,
• 35:30
  [Dr. Brent Laartz] right?
• 35:30
  [Dr. Brent Laartz] I had,
• 35:31
  [Dr. Brent Laartz] you know,
• 35:32
  [Dr. Brent Laartz] you're going to have bullies.
• 35:33
  [Dr. Brent Laartz] You're going to have issues with— why you had that issue.
• 35:37
  [Dr. Brent Laartz] Okay,
• 35:38
  [Dr. Brent Laartz] so then everybody has these self-esteem issues.
• 35:43
  [Dr. Brent Laartz] And this is one of the issues with when you go out and you talk to
• 35:47
  [Dr. Brent Laartz] people and somebody seems like they have everything put together,
• 35:53
  [Dr. Brent Laartz] but everybody has some similar self-esteem issues.
• 35:58
  [Dr. Brent Laartz] And so.
• 35:59
  [Dr. Brent Laartz] If you can tell me that you don't,
• 36:01
  [Dr. Brent Laartz] I can tell you that you're a liar.
• 36:03
  [Dr. Brent Laartz] Okay.
• 36:03
  [Dr. Brent Laartz] So,
• 36:04
  [Dr. Brent Laartz] um,
• 36:05
  [Dr. Brent Laartz] working on this is a 24-hour a day,
• 36:08
  [Dr. Brent Laartz] seven-day a week issue.
• 36:11
  [Dr. Brent Laartz] And that therapist can help you with coping skills,
• 36:14
  [Dr. Brent Laartz] can help you with relationships that might help you overcome.
• 36:17
  [Dr. Brent Laartz] We talked about motivation.
• 36:18
  [Dr. Brent Laartz] We talked about motivation.
• 36:21
  [Dr. Brent Laartz] of having better relationships,
• 36:23
  [Dr. Brent Laartz] that social connection,
• 36:25
  [Dr. Brent Laartz] that therapist can help you with that.
• 36:27
  [Dr. Brent Laartz] It helps with all four of these pillars of longevity.
• 36:31
  [Dr. Brent Laartz] It helps with diet,
• 36:32
  [Dr. Brent Laartz] helps with exercise,
• 36:33
  [Dr. Brent Laartz] getting to the self-awareness to realize that you might have...
• 36:37
  [Dr. Brent Laartz] Different impediments to having that exercise program.
• 36:43
  [Dr. Brent Laartz] It might help you with your mindfulness and the social connections.
• 36:50
  [Dr. Brent Laartz] It will help you with your...
• 36:53
  [Dr. Brent Laartz] creativity.
• 36:54
  [Dr. Brent Laartz] It might help you to become more creative.
• 36:57
  [Dr. Brent Laartz] I've actually noticed that in my writing,
• 36:59
  [Dr. Brent Laartz] I've had situations where if I've had a therapist,
• 37:03
  [Dr. Brent Laartz] it actually helps me with that.
• 37:06
  [Dr. Brent Laartz] The other thing that I've used aside from therapists is these other
• 37:13
  [Dr. Brent Laartz] potential technological innovations that help with this.
• 37:18
  [Dr. Brent Laartz] Vision boards.
• 37:19
  [Dr. Brent Laartz] Okay,
• 37:19
  [Dr. Brent Laartz] so I found that vision boards are really helpful if I can look at
• 37:24
  [Dr. Brent Laartz] them as often as possible and add to them.
• 37:27
  [Dr. Brent Laartz] They can be electronic vision boards or they can be manual poster boards.
• 37:31
  [Dr. Brent Laartz] I find potentially like a whiteboard potentially important,
• 37:35
  [Dr. Brent Laartz] but put the pictures.
• 37:37
  [Dr. Brent Laartz] It's very important to have something visual on there.
• 37:40
  [Dr. Brent Laartz] Put the pictures on that poster,
• 37:42
  [Dr. Brent Laartz] okay?
• 37:42
  [Dr. Brent Laartz] Put the...
• 37:43
  [Dr. Brent Laartz] pictures of what you want in that electronic app on either your
• 37:48
  [Dr. Brent Laartz] computer or on your phone.
• 37:51
  [Dr. Brent Laartz] Okay,
• 37:52
  [Dr. Brent Laartz] so put the pictures.
• 37:53
  [Dr. Brent Laartz] And so many people use vision boards for their professional or money goals.
• 37:58
  [Dr. Brent Laartz] That's important,
• 38:00
  [Dr. Brent Laartz] I think,
• 38:00
  [Dr. Brent Laartz] because that's going to help you.
• 38:03
  [Dr. Brent Laartz] There,
• 38:03
  [Dr. Brent Laartz] but put your health in there.
• 38:06
  [Dr. Brent Laartz] Have a separate vision board about your health and pay attention to
• 38:09
  [Dr. Brent Laartz] it because you have to have reasons,
• 38:12
  [Dr. Brent Laartz] right,
• 38:12
  [Dr. Brent Laartz] for why you are.
• 38:16
  [Dr. Brent Laartz] Going to head toward this healthier you,
• 38:18
  [Dr. Brent Laartz] right?
• 38:19
  [Dr. Brent Laartz] So,
• 38:19
  [Dr. Brent Laartz] and you have to,
• 38:21
  [Dr. Brent Laartz] and that's part of that therapy.
• 38:22
  [Dr. Brent Laartz] You have to have a reason for that,
• 38:24
  [Dr. Brent Laartz] right?
• 38:25
  [Dr. Brent Laartz] Could be your children,
• 38:26
  [Dr. Brent Laartz] could be wanting to see your grandchildren,
• 38:27
  [Dr. Brent Laartz] could be wanting to enjoy hiking right now,
• 38:31
  [Dr. Brent Laartz] or you enjoy traveling.
• 38:34
  [Dr. Brent Laartz] Do you want to be 85 years old and not traveling?
• 38:37
  [Dr. Brent Laartz] No,
• 38:37
  [Dr. Brent Laartz] you want to be able to do those same things,
• 38:39
  [Dr. Brent Laartz] right?
• 38:40
  [Dr. Brent Laartz] So this is something I see a lot in people who don't want to live
• 38:44
  [Dr. Brent Laartz] longer because they don't want to become what we have the concept of aging is.
• 38:51
  [Dr. Brent Laartz] We need to destroy that concept of aging.
• 38:54
  [Dr. Brent Laartz] And again,
• 38:55
  [Dr. Brent Laartz] we talked about the longevity project at Stanford.
• 38:58
  [Dr. Brent Laartz] get into and look up these longevity projects where it will give you
• 39:02
  [Dr. Brent Laartz] some motivation that it actually is possible to live longer and healthier,
• 39:08
  [Dr. Brent Laartz] okay?
• 39:08
  [Dr. Brent Laartz] So I also use practice and practice daily affirmations.
• 39:14
  [Dr. Brent Laartz] and correct any self-deprecation okay so um it's so common in our
• 39:19
  [Dr. Brent Laartz] our society to want to not brag or actually talk down about bragging
• 39:25
  [Dr. Brent Laartz] and when somebody gives you a compliment we self-deprecate right so
• 39:29
  [Dr. Brent Laartz] in the past i've self-deprecated and said i don't want to live
• 39:35
  [Dr. Brent Laartz] healthy because of X,
• 39:39
  [Dr. Brent Laartz] Y,
• 39:40
  [Dr. Brent Laartz] or Z.
• 39:40
  [Dr. Brent Laartz] And self-deprecating,
• 39:41
  [Dr. Brent Laartz] if you get a compliment,
• 39:43
  [Dr. Brent Laartz] you know,
• 39:44
  [Dr. Brent Laartz] you're looking like you've lost weight.
• 39:46
  [Dr. Brent Laartz] Oh,
• 39:46
  [Dr. Brent Laartz] well,
• 39:47
  [Dr. Brent Laartz] I...
• 39:48
  [Dr. Brent Laartz] Um,
• 39:49
  [Dr. Brent Laartz] I,
• 39:49
  [Dr. Brent Laartz] I haven't really lost that much weight or something like that.
• 39:52
  [Dr. Brent Laartz] Trying to minimize that compliment,
• 39:54
  [Dr. Brent Laartz] fully take in that compliment and use that as a,
• 39:59
  [Dr. Brent Laartz] as an affirmation.
• 40:00
  [Dr. Brent Laartz] Okay.
• 40:00
  [Dr. Brent Laartz] And say,
• 40:01
  [Dr. Brent Laartz] thank you.
• 40:02
  [Dr. Brent Laartz] I've really been working hard at it or something like that,
• 40:05
  [Dr. Brent Laartz] or anything where you get a compliment.
• 40:07
  [Dr. Brent Laartz] try to reframe that as a daily affirmation of affirming why you're
• 40:12
  [Dr. Brent Laartz] doing what you're doing and that compliment.
• 40:15
  [Dr. Brent Laartz] So here's a couple that I repeat,
• 40:18
  [Dr. Brent Laartz] and you can repeat after me if you want,
• 40:21
  [Dr. Brent Laartz] but saying the words every morning,
• 40:24
  [Dr. Brent Laartz] I am healthy.
• 40:26
  [Dr. Brent Laartz] or I am doing my best to eat healthy and exercise.
• 40:31
  [Dr. Brent Laartz] I am worthy of living into old age with my health intact.
• 40:35
  [Dr. Brent Laartz] Those kinds of daily affirmations,
• 40:38
  [Dr. Brent Laartz] and certainly you can do these for money,
• 40:40
  [Dr. Brent Laartz] you can do these for your job,
• 40:42
  [Dr. Brent Laartz] and for a lot of different things.
• 40:44
  [Dr. Brent Laartz] To try to help bring in a positive aspect into your life.
• 40:50
  [Dr. Brent Laartz] Meditation is important.
• 40:51
  [Dr. Brent Laartz] I try to meditate 10 minutes periodically,
• 40:53
  [Dr. Brent Laartz] and you don't necessarily have to do it every day,
• 40:55
  [Dr. Brent Laartz] but this is important for clearing your mind of negatives and
• 40:59
  [Dr. Brent Laartz] bringing in positive attitudes.
• 41:01
  [Dr. Brent Laartz] And I've tried to bring these daily affirmations into my meditation.
• 41:07
  [Dr. Brent Laartz] Everybody comes from a different starting point,
• 41:09
  [Dr. Brent Laartz] right?
• 41:10
  [Dr. Brent Laartz] About,
• 41:10
  [Dr. Brent Laartz] you know,
• 41:11
  [Dr. Brent Laartz] certainly I came from— not meditating at all.
• 41:15
  [Dr. Brent Laartz] I came from not practicing these daily affirmations.
• 41:19
  [Dr. Brent Laartz] And some people come from an actual self-deprecating situation
• 41:24
  [Dr. Brent Laartz] that's even worse than that,
• 41:26
  [Dr. Brent Laartz] right?
• 41:26
  [Dr. Brent Laartz] One thing to not really practicing these,
• 41:28
  [Dr. Brent Laartz] but a whole other thing to have a self-loathing attitude.
• 41:32
  [Dr. Brent Laartz] And those kinds of things can be changed with these and with therapy,
• 41:37
  [Dr. Brent Laartz] different things can help you.
• 41:39
  [Dr. Brent Laartz] And I highly recommend because it has helped me so much with therapy.
• 41:44
  [Dr. Brent Laartz] Vision boards,
• 41:44
  [Dr. Brent Laartz] the daily affirmations,
• 41:46
  [Dr. Brent Laartz] these help immensely.
• 41:47
  [Dr. Brent Laartz] And also surrounding myself,
• 41:50
  [Dr. Brent Laartz] as I said about the surrounding myself with like-minded people,
• 41:54
  [Dr. Brent Laartz] this is something where you can really impact your life with those
• 41:58
  [Dr. Brent Laartz] several different things.
• 42:00
  [Dr. Brent Laartz] The last concept as far as motivation I'm going to be talking about
• 42:03
  [Dr. Brent Laartz] is manifesting good health.
• 42:07
  [Dr. Brent Laartz] Part of all of these situations here from therapy and surrounding
• 42:10
  [Dr. Brent Laartz] yourself is really about manifesting good health.
• 42:13
  [Dr. Brent Laartz] But you need to be clear in your vision.
• 42:16
  [Dr. Brent Laartz] The very first step in manifesting something is creating that vision
• 42:22
  [Dr. Brent Laartz] of where you want to be,
• 42:23
  [Dr. Brent Laartz] the vision of what you want to be,
• 42:25
  [Dr. Brent Laartz] okay?
• 42:26
  [Dr. Brent Laartz] So,
• 42:26
  [Dr. Brent Laartz] and then you need to basically essentially be that vision,
• 42:30
  [Dr. Brent Laartz] okay?
• 42:31
  [Dr. Brent Laartz] So,
• 42:31
  [Dr. Brent Laartz] but then it's not just as simple as that because manifesting,
• 42:36
  [Dr. Brent Laartz] the first thing when you read a manifesting book,
• 42:39
  [Dr. Brent Laartz] or manifesting of anything,
• 42:41
  [Dr. Brent Laartz] is that even if you're clear in that vision of what you want to be,
• 42:45
  [Dr. Brent Laartz] you can't just think yourself into being that,
• 42:48
  [Dr. Brent Laartz] okay?
• 42:48
  [Dr. Brent Laartz] So,
• 42:50
  [Dr. Brent Laartz] because there are obstacles in your way.
• 42:52
  [Dr. Brent Laartz] And we just talked about that.
• 42:53
  [Dr. Brent Laartz] What are the obstacles in your way?
• 42:56
  [Dr. Brent Laartz] Okay.
• 42:56
  [Dr. Brent Laartz] Those are your fears.
• 42:57
  [Dr. Brent Laartz] Okay.
• 42:58
  [Dr. Brent Laartz] So your fears are what is the obstacle in your way of getting to that,
• 43:04
  [Dr. Brent Laartz] right?
• 43:04
  [Dr. Brent Laartz] So Your fear of failure could be the problem,
• 43:08
  [Dr. Brent Laartz] right?
• 43:08
  [Dr. Brent Laartz] So your fear of disapproval from your peers,
• 43:11
  [Dr. Brent Laartz] you may have these people who you go out with to drink beer and
• 43:15
  [Dr. Brent Laartz] watch football with and eat steak while you're doing it and have.
• 43:22
  [Dr. Brent Laartz] All of this processed non-plant-based diet,
• 43:26
  [Dr. Brent Laartz] you're going to maybe have some disapproval from them because
• 43:29
  [Dr. Brent Laartz] they're going to say, 'Well,
• 43:30
  [Dr. Brent Laartz] I'm in a carnivore diet and I've lost this much weight.' But you know,
• 43:34
  [Dr. Brent Laartz] you may have,
• 43:35
  [Dr. Brent Laartz] and if you do some research,
• 43:37
  [Dr. Brent Laartz] you may have some different ideas from that.
• 43:39
  [Dr. Brent Laartz] So you may be fearful from that.
• 43:41
  [Dr. Brent Laartz] You may have some problems with disapproval from your family.
• 43:45
  [Dr. Brent Laartz] I had.
• 43:46
  [Dr. Brent Laartz] You know,
• 43:46
  [Dr. Brent Laartz] my family grew up in the Midwest and and they were farmers when they grew up.
• 43:50
  [Dr. Brent Laartz] And so having a plant-based diet,
• 43:53
  [Dr. Brent Laartz] they said, 'Well,
• 43:55
  [Dr. Brent Laartz] I eat I love steak.' And,
• 43:58
  [Dr. Brent Laartz] you know,
• 43:58
  [Dr. Brent Laartz] you grew up in a farm household and.
• 44:02
  [Dr. Brent Laartz] You know,
• 44:02
  [Dr. Brent Laartz] farmers run them,
• 44:04
  [Dr. Brent Laartz] help make America great,
• 44:06
  [Dr. Brent Laartz] right?
• 44:07
  [Dr. Brent Laartz] So,
• 44:07
  [Dr. Brent Laartz] but my answer to that is very simple.
• 44:14
  [Dr. Brent Laartz] You know,
• 44:15
  [Dr. Brent Laartz] plants are grown on farms too,
• 44:17
  [Dr. Brent Laartz] and especially organic farms are some of the smaller businesses that actually need help.
• 44:23
  [Dr. Brent Laartz] And so,
• 44:23
  [Dr. Brent Laartz] how is that such a problem?
• 44:25
  [Dr. Brent Laartz] And so,
• 44:25
  [Dr. Brent Laartz] you need to really document those fears.
• 44:29
  [Dr. Brent Laartz] And then,
• 44:29
  [Dr. Brent Laartz] you need to now listen to that as you hear that disapproval.
• 44:33
  [Dr. Brent Laartz] And it's amazing to hear that from somebody you love,
• 44:36
  [Dr. Brent Laartz] right?
• 44:36
  [Dr. Brent Laartz] So,
• 44:36
  [Dr. Brent Laartz] you know,
• 44:37
  [Dr. Brent Laartz] because they don't have that concept of what you need,
• 44:40
  [Dr. Brent Laartz] right?
• 44:42
  [Dr. Brent Laartz] And then there's other situations in your fears that are your
• 44:49
  [Dr. Brent Laartz] concept of your self-identity,
• 44:51
  [Dr. Brent Laartz] the concept of 'I can't,' 'I'm blank,' or 'I've always been blank.' And it could be,
• 44:58
  [Dr. Brent Laartz] I've always been big boned,
• 44:59
  [Dr. Brent Laartz] or I've always been a...
• 45:02
  [Dr. Brent Laartz] a person who's had to eat sweets.
• 45:04
  [Dr. Brent Laartz] I've had,
• 45:04
  [Dr. Brent Laartz] I've got a sweet tooth,
• 45:05
  [Dr. Brent Laartz] so I need to eat sweets.
• 45:07
  [Dr. Brent Laartz] No,
• 45:08
  [Dr. Brent Laartz] you don't need to eat sweets.
• 45:09
  [Dr. Brent Laartz] It's what your vision of what you are currently.
• 45:13
  [Dr. Brent Laartz] And that vision can be changed if you have the motivation and the right tools.
• 45:18
  [Dr. Brent Laartz] Okay.
• 45:18
  [Dr. Brent Laartz] So I've always been blank— needs to be kind of a comment that needs
• 45:25
  [Dr. Brent Laartz] to be completely eradicated out of your vocabulary.
• 45:28
  [Dr. Brent Laartz] And I've tried to eradicate it out of my vocabulary because.
• 45:32
  [Dr. Brent Laartz] One of the reasons why I've been able to be successful in business
• 45:35
  [Dr. Brent Laartz] and other situations,
• 45:37
  [Dr. Brent Laartz] and what I'm doing right now,
• 45:38
  [Dr. Brent Laartz] is because,
• 45:40
  [Dr. Brent Laartz] even though I've not always been a podcaster,
• 45:43
  [Dr. Brent Laartz] I've not always been a great public speaker,
• 45:46
  [Dr. Brent Laartz] but I've found that very rapidly,
• 45:49
  [Dr. Brent Laartz] if I know what I'm talking about,
• 45:53
  [Dr. Brent Laartz] I can overcome those fears of becoming a good public speaker.
• 45:56
  [Dr. Brent Laartz] It's amazing how that can occur.
• 45:59
  [Dr. Brent Laartz] It takes practice.
• 46:01
  [Dr. Brent Laartz] And same thing with your fears of living a healthy life.
• 46:05
  [Dr. Brent Laartz] It takes practice and it takes a lot of work.
• 46:09
  [Dr. Brent Laartz] First,
• 46:09
  [Dr. Brent Laartz] document those fears.
• 46:10
  [Dr. Brent Laartz] And then,
• 46:11
  [Dr. Brent Laartz] the next thing about manifestation is the same thing we just talked
• 46:15
  [Dr. Brent Laartz] about: daily affirmation.
• 46:16
  [Dr. Brent Laartz] The language of success.
• 46:19
  [Dr. Brent Laartz] The language of success is affirmation,
• 46:22
  [Dr. Brent Laartz] is positive attitude and positive language.
• 46:24
  [Dr. Brent Laartz] I can.
• 46:26
  [Dr. Brent Laartz] I am worthy of,
• 46:28
  [Dr. Brent Laartz] right?
• 46:28
  [Dr. Brent Laartz] So that language of success and turning those negative.
• 46:35
  [Dr. Brent Laartz] vocabulary,
• 46:35
  [Dr. Brent Laartz] into a positive vocabulary.
• 46:37
  [Dr. Brent Laartz] And then,
• 46:38
  [Dr. Brent Laartz] as I said,
• 46:39
  [Dr. Brent Laartz] it's not just about the thoughts,
• 46:41
  [Dr. Brent Laartz] because there have been a thousand people,
• 46:43
  [Dr. Brent Laartz] a million people,
• 46:44
  [Dr. Brent Laartz] a hundred million people who have said,
• 46:46
  [Dr. Brent Laartz] I'm going to be successful,
• 46:48
  [Dr. Brent Laartz] who weren't successful just because they thought of it.
• 46:51
  [Dr. Brent Laartz] You can't just think your way into good success and money.
• 46:54
  [Dr. Brent Laartz] You can't just think you're good.
• 46:56
  [Dr. Brent Laartz] way into good health either,
• 46:58
  [Dr. Brent Laartz] because actions have to align that behavior and you need to act on it every day.
• 47:03
  [Dr. Brent Laartz] And if you don't act on something,
• 47:04
  [Dr. Brent Laartz] if you find yourself,
• 47:06
  [Dr. Brent Laartz] procrastination is basically the enemy of success,
• 47:09
  [Dr. Brent Laartz] right?
• 47:10
  [Dr. Brent Laartz] So you need to align your behavior.
• 47:12
  [Dr. Brent Laartz] If you are procrastinating,
• 47:13
  [Dr. Brent Laartz] if you are having Poor actions,
• 47:16
  [Dr. Brent Laartz] more often than not,
• 47:17
  [Dr. Brent Laartz] that's not the way to manifesting because that's the way you need to get to this,
• 47:22
  [Dr. Brent Laartz] is you need to align your action.
• 47:25
  [Dr. Brent Laartz] And then you need to turn envy into motivation because you need to turn that negative,
• 47:30
  [Dr. Brent Laartz] also being envious of someone or jealous of someone,
• 47:34
  [Dr. Brent Laartz] you need to turn that negative and not be jealous of them,
• 47:37
  [Dr. Brent Laartz] but to know that you can have that same exact thing because there is abundance,
• 47:41
  [Dr. Brent Laartz] right?
• 47:41
  [Dr. Brent Laartz] So the part of the manifesting and part of...
• 47:45
  [Dr. Brent Laartz] Part of meditation is knowing that the universe is abundant.
• 47:50
  [Dr. Brent Laartz] Your success is not,
• 47:52
  [Dr. Brent Laartz] number one,
• 47:53
  [Dr. Brent Laartz] at the detriment of other people.
• 47:54
  [Dr. Brent Laartz] So,
• 47:55
  [Dr. Brent Laartz] number one,
• 47:56
  [Dr. Brent Laartz] you need to help other people.
• 47:58
  [Dr. Brent Laartz] Bring them up also.
• 47:59
  [Dr. Brent Laartz] Be the ladder,
• 48:00
  [Dr. Brent Laartz] okay?
• 48:00
  [Dr. Brent Laartz] Be the ladder for people.
• 48:02
  [Dr. Brent Laartz] And you need to surround yourself with other people who are louder also.
• 48:07
  [Dr. Brent Laartz] So and then you need that feedback.
• 48:09
  [Dr. Brent Laartz] You need to use those apps we just talked about.
• 48:12
  [Dr. Brent Laartz] OK,
• 48:12
  [Dr. Brent Laartz] so really,
• 48:14
  [Dr. Brent Laartz] we've gotten to the last part of this podcast.
• 48:16
  [Dr. Brent Laartz] We're going to get to what we're doing this week.
• 48:18
  [Dr. Brent Laartz] Right.
• 48:18
  [Dr. Brent Laartz] So this week,
• 48:19
  [Dr. Brent Laartz] we're going to be eliminating fast foods.
• 48:22
  [Dr. Brent Laartz] We're going to be eliminating and limiting packaged foods because
• 48:27
  [Dr. Brent Laartz] you can't limit them completely.
• 48:28
  [Dr. Brent Laartz] And we're going to be avoiding all soda if we can.
• 48:31
  [Dr. Brent Laartz] It doesn't even mean you can't have one treat because you're having a soda somewhere.
• 48:35
  [Dr. Brent Laartz] You have to have it for some reason.
• 48:38
  [Dr. Brent Laartz] We're going to have our daily water.
• 48:39
  [Dr. Brent Laartz] We're only going to be drinking water.
• 48:41
  [Dr. Brent Laartz] That's our liquid of choice.
• 48:43
  [Dr. Brent Laartz] OK,
• 48:43
  [Dr. Brent Laartz] so 32 ounces twice.
• 48:45
  [Dr. Brent Laartz] We're going to be eating berries daily.
• 48:48
  [Dr. Brent Laartz] We talked about having berries on that Monday.
• 48:50
  [Dr. Brent Laartz] Now we're going to be eating berries daily.
• 48:52
  [Dr. Brent Laartz] It doesn't have to be every single day,
• 48:54
  [Dr. Brent Laartz] but you're going to be tracking this,
• 48:55
  [Dr. Brent Laartz] okay?
• 48:56
  [Dr. Brent Laartz] And this is what we're going to do this week.
• 48:58
  [Dr. Brent Laartz] So essentially what you need is to buy seven daily doses of berries.
• 49:07
  [Dr. Brent Laartz] On Sunday,
• 49:07
  [Dr. Brent Laartz] let's say.
• 49:08
  [Dr. Brent Laartz] On Sunday,
• 49:09
  [Dr. Brent Laartz] buy it and then have that daily dose every day.
• 49:13
  [Dr. Brent Laartz] It amazes me the ingredients in fast food.
• 49:15
  [Dr. Brent Laartz] So this is one of the reasons why.
• 49:17
  [Dr. Brent Laartz] And so there are multiple different documentaries you can watch.
• 49:20
  [Dr. Brent Laartz] And I encourage you to watch these documentaries.
• 49:23
  [Dr. Brent Laartz] Supersize Me and other different documentaries on the farm
• 49:27
  [Dr. Brent Laartz] industries and commercial farms.
• 49:32
  [Dr. Brent Laartz] And the ingredients in these.
• 49:34
  [Dr. Brent Laartz] So let's say,
• 49:35
  [Dr. Brent Laartz] for example,
• 49:36
  [Dr. Brent Laartz] French fries in a fast food restaurant.
• 49:39
  [Dr. Brent Laartz] How many ingredients are in there?
• 49:40
  [Dr. Brent Laartz] There's 10,
• 49:41
  [Dr. Brent Laartz] 15,
• 49:42
  [Dr. Brent Laartz] 20 different ingredients in them,
• 49:43
  [Dr. Brent Laartz] sometimes including sugar,
• 49:45
  [Dr. Brent Laartz] sometimes including artificial flavors.
• 49:47
  [Dr. Brent Laartz] They've added artificial flavors to taste like beef.
• 49:52
  [Dr. Brent Laartz] In a French fry,
• 49:53
  [Dr. Brent Laartz] why do you need it to have taste like beef?
• 49:56
  [Dr. Brent Laartz] Because they're certainly [I've had French fries that are amazing]
• 49:59
  [Dr. Brent Laartz] that I made myself that just you make them with potatoes and you put
• 50:04
  [Dr. Brent Laartz] them in a and bake them in the oven.
• 50:06
  [Dr. Brent Laartz] It's amazing how those taste good.
• 50:09
  [Dr. Brent Laartz] You might add,
• 50:09
  [Dr. Brent Laartz] for example,
• 50:10
  [Dr. Brent Laartz] you can add salt perhaps or different seasonings that are natural and organic,
• 50:15
  [Dr. Brent Laartz] but avoid those artificial flavors that aren't needed.
• 50:19
  [Dr. Brent Laartz] And that is what fast food is.
• 50:22
  [Dr. Brent Laartz] I'm going to eat less meat,
• 50:24
  [Dr. Brent Laartz] and we're talking about that,
• 50:25
  [Dr. Brent Laartz] more vegetables,
• 50:26
  [Dr. Brent Laartz] more of a plant-based diet.
• 50:28
  [Dr. Brent Laartz] It doesn't have to eliminate meat completely.
• 50:31
  [Dr. Brent Laartz] The supplements for me,
• 50:32
  [Dr. Brent Laartz] what I do is I use calcium and vitamin D.
• 50:35
  [Dr. Brent Laartz] I have omega-3 fish oils as a possibility,
• 50:39
  [Dr. Brent Laartz] and those can be vegan if you'd like.
• 50:41
  [Dr. Brent Laartz] B12 is very important if you're going to be going to a mostly plant
• 50:46
  [Dr. Brent Laartz] -based diet because B12 is deficient in plant-based diets.
• 50:51
  [Dr. Brent Laartz] Those may be some of the starting points of any supplements.
• 50:55
  [Dr. Brent Laartz] And I want to avoid supplements if I can.
• 50:59
  [Dr. Brent Laartz] My shopping list is going to be full of those things that have,
• 51:03
  [Dr. Brent Laartz] they're the red,
• 51:04
  [Dr. Brent Laartz] the purple,
• 51:05
  [Dr. Brent Laartz] and the orange,
• 51:05
  [Dr. Brent Laartz] right?
• 51:06
  [Dr. Brent Laartz] and green potentially,
• 51:08
  [Dr. Brent Laartz] but red cabbage,
• 51:09
  [Dr. Brent Laartz] broccoli,
• 51:10
  [Dr. Brent Laartz] dry chickpeas and dry beans.
• 51:12
  [Dr. Brent Laartz] I like to make my own beans rather than get them in a can.
• 51:15
  [Dr. Brent Laartz] Hummus.
• 51:16
  [Dr. Brent Laartz] I try to make my own hummus.
• 51:18
  [Dr. Brent Laartz] You don't necessarily have to do that,
• 51:19
  [Dr. Brent Laartz] but hummus is a good protein source.
• 51:22
  [Dr. Brent Laartz] Carrots,
• 51:23
  [Dr. Brent Laartz] pepper.
• 51:24
  [Dr. Brent Laartz] And then we're going to talk about fiber daily— psyllium husk in the morning,
• 51:30
  [Dr. Brent Laartz] berries.
• 51:31
  [Dr. Brent Laartz] Those berries have flavonols and antioxidants in them.
• 51:35
  [Dr. Brent Laartz] There's a reason why they are important in a Mediterranean and a mind,
• 51:39
  [Dr. Brent Laartz] the mind diet,
• 51:40
  [Dr. Brent Laartz] and the reason why they are associated with decreased dementia risk.
• 51:45
  [Dr. Brent Laartz] And those flavonols and antioxidants are the great thing.
• 51:53
  [Dr. Brent Laartz] That balances out and more than outweighs the fact that you're
• 52:00
  [Dr. Brent Laartz] imbibing some sugar and fructose into your diet.
• 52:04
  [Dr. Brent Laartz] And we'll talk about protein at some point along the line.
• 52:10
  [Dr. Brent Laartz] If you feel like you need a protein supplement for any reason—such
• 52:13
  [Dr. Brent Laartz] as athletic or otherwise— again,
• 52:16
  [Dr. Brent Laartz] we'll talk about the science behind why excess protein may be bad.
• 52:23
  [Dr. Brent Laartz] Here's something I've done: trying a new fruit or new vegetable once each week.
• 52:28
  [Dr. Brent Laartz] Certainly at some point you're going to run out of new fruits or vegetables,
• 52:31
  [Dr. Brent Laartz] but try something new,
• 52:32
  [Dr. Brent Laartz] something you haven't had in a while.
• 52:34
  [Dr. Brent Laartz] I just tried Star Apple this week.
• 52:36
  [Dr. Brent Laartz] Star Apple,
• 52:37
  [Dr. Brent Laartz] if you see on my social media,
• 52:39
  [Dr. Brent Laartz] I had it.
• 52:39
  [Dr. Brent Laartz] It was incredibly sweet.
• 52:41
  [Dr. Brent Laartz] Tasted a little bit like a lychee to me.
• 52:43
  [Dr. Brent Laartz] A very sweet,
• 52:45
  [Dr. Brent Laartz] nice taste to it.
• 52:46
  [Dr. Brent Laartz] But it also is purple,
• 52:48
  [Dr. Brent Laartz] right?
• 52:48
  [Dr. Brent Laartz] So there's a purple part to it.
• 52:50
  [Dr. Brent Laartz] You don't eat the skin,
• 52:51
  [Dr. Brent Laartz] but there is some purple meat to it,
• 52:55
  [Dr. Brent Laartz] along with the clear parts of the meat.
• 52:58
  [Dr. Brent Laartz] And it tasted amazing.
• 53:00
  [Dr. Brent Laartz] The other thing I've set as a goal is to try to eat 40 different fruits,
• 53:05
  [Dr. Brent Laartz] nuts,
• 53:05
  [Dr. Brent Laartz] and vegetables every week,
• 53:07
  [Dr. Brent Laartz] because that's important for microbiome.
• 53:10
  [Dr. Brent Laartz] Your microbiome wants something that is different so that it has
• 53:15
  [Dr. Brent Laartz] different types of fibers.
• 53:17
  [Dr. Brent Laartz] It wants soluble fiber and it wants insoluble fiber.
• 53:20
  [Dr. Brent Laartz] And those things can be obtained from different types of fruits,
• 53:24
  [Dr. Brent Laartz] nuts,
• 53:24
  [Dr. Brent Laartz] and vegetables.
• 53:25
  [Dr. Brent Laartz] Again,
• 53:25
  [Dr. Brent Laartz] try something new,
• 53:26
  [Dr. Brent Laartz] okay?
• 53:28
  [Dr. Brent Laartz] Okay,
• 53:28
  [Dr. Brent Laartz] so now we're on to another pillar.
• 53:32
  [Dr. Brent Laartz] We've already talked about some motivation.
• 53:36
  [Dr. Brent Laartz] We've talked about diet and something that I do in my movement every week.
• 53:42
  [Dr. Brent Laartz] I try to improve on something.
• 53:45
  [Dr. Brent Laartz] OK,
• 53:45
  [Dr. Brent Laartz] so again,
• 53:46
  [Dr. Brent Laartz] we're all at different starting points.
• 53:48
  [Dr. Brent Laartz] So if you need to be starting out with just 10 minutes of walk,
• 53:52
  [Dr. Brent Laartz] certainly.
• 53:53
  [Dr. Brent Laartz] That's something that I've done in the past is,
• 53:56
  [Dr. Brent Laartz] you know,
• 53:56
  [Dr. Brent Laartz] when I've gone off of an exercise,
• 53:58
  [Dr. Brent Laartz] just going out for a walk helps me immensely to then get to that situation.
• 54:04
  [Dr. Brent Laartz] That walk helps with your sleep.
• 54:06
  [Dr. Brent Laartz] That walk helps with your diet because it decreases your.
• 54:11
  [Dr. Brent Laartz] insatiable need for some kind of processed food.
• 54:15
  [Dr. Brent Laartz] And what I've done is I've tried to now,
• 54:20
  [Dr. Brent Laartz] in my situation,
• 54:21
  [Dr. Brent Laartz] try to do something three times a week that's cardiovascular and
• 54:24
  [Dr. Brent Laartz] then try to do something three times a week that's resistance training.
• 54:28
  [Dr. Brent Laartz] If you want to move to seven days a week,
• 54:30
  [Dr. Brent Laartz] that's fine.
• 54:30
  [Dr. Brent Laartz] If you want to have a day off for rest or something like that,
• 54:33
  [Dr. Brent Laartz] that's fine.
• 54:36
  [Dr. Brent Laartz] Here's the thing about longevity: there are a few things that are
• 54:42
  [Dr. Brent Laartz] associated with longevity.
• 54:43
  [Dr. Brent Laartz] You know,
• 54:44
  [Dr. Brent Laartz] certainly in the elderly,
• 54:45
  [Dr. Brent Laartz] falls are a risk.
• 54:47
  [Dr. Brent Laartz] And as soon as you fall,
• 54:48
  [Dr. Brent Laartz] you're going to have potentially a broken bone,
• 54:52
  [Dr. Brent Laartz] something that's going to set you back.
• 54:55
  [Dr. Brent Laartz] That then is associated with a lack of longevity.
• 54:57
  [Dr. Brent Laartz] So by all means,
• 54:59
  [Dr. Brent Laartz] if you're older,
• 55:00
  [Dr. Brent Laartz] those things that can help prevent falling are going to be important.
• 55:04
  [Dr. Brent Laartz] And I'm getting up to age 56 now.
• 55:05
  [Dr. Brent Laartz] I'm 56,
• 55:06
  [Dr. Brent Laartz] right?
• 55:06
  [Dr. Brent Laartz] So I don't think I'm at risk for falling,
• 55:09
  [Dr. Brent Laartz] but some people might be at age 56.
• 55:11
  [Dr. Brent Laartz] Who knows?
• 55:13
  [Dr. Brent Laartz] Increasing your strength,
• 55:15
  [Dr. Brent Laartz] increasing your SVO2,
• 55:17
  [Dr. Brent Laartz] which is basically your cardiovascular health,
• 55:21
  [Dr. Brent Laartz] right?
• 55:21
  [Dr. Brent Laartz] So increasing your SVO2 and increasing your strength.
• 55:25
  [Dr. Brent Laartz] Grip strength is associated with increased longevity.
• 55:29
  [Dr. Brent Laartz] Why would grip strength be associated with longevity?
• 55:32
  [Dr. Brent Laartz] What do we need?
• 55:34
  [Dr. Brent Laartz] To have a strong grip for.
• 55:35
  [Dr. Brent Laartz] And it's really just a marker of overall strength,
• 55:42
  [Dr. Brent Laartz] okay?
• 55:42
  [Dr. Brent Laartz] Let's say,
• 55:44
  [Dr. Brent Laartz] for example,
• 55:44
  [Dr. Brent Laartz] that we have...
• 55:47
  [Dr. Brent Laartz] a situation where somebody doesn't have a weight room,
• 55:50
  [Dr. Brent Laartz] but they're a farmer,
• 55:51
  [Dr. Brent Laartz] right?
• 55:52
  [Dr. Brent Laartz] So they are doing something every day.
• 55:54
  [Dr. Brent Laartz] My grandmother lived to be 102 years old.
• 55:58
  [Dr. Brent Laartz] Possibly because she had a disabled child that she had to push around.
• 56:04
  [Dr. Brent Laartz] And even at age 70,
• 56:07
  [Dr. Brent Laartz] she picked up that wheelchair,
• 56:11
  [Dr. Brent Laartz] putting it into cars to try to help the mobility of my aunt.
• 56:17
  [Dr. Brent Laartz] So amazing how she lived to be that long,
• 56:20
  [Dr. Brent Laartz] but it could be that her strength was the fact that she gardened.
• 56:25
  [Dr. Brent Laartz] The fact that she did different things like this,
• 56:27
  [Dr. Brent Laartz] that in every,
• 56:29
  [Dr. Brent Laartz] so everybody's different.
• 56:29
  [Dr. Brent Laartz] You don't necessarily have a,
• 56:32
  [Dr. Brent Laartz] have to have a weight room.
• 56:35
  [Dr. Brent Laartz] It is really,
• 56:36
  [Dr. Brent Laartz] it is somewhat important though,
• 56:37
  [Dr. Brent Laartz] because nowadays weight rooms are everywhere,
• 56:39
  [Dr. Brent Laartz] right?
• 56:40
  [Dr. Brent Laartz] So nowadays,
• 56:41
  [Dr. Brent Laartz] and certainly,
• 56:44
  [Dr. Brent Laartz] let's say,
• 56:45
  [Dr. Brent Laartz] for example,
• 56:46
  [Dr. Brent Laartz] older women going to the gym.
• 56:50
  [Dr. Brent Laartz] There's certain societal expectations and actual lack of expectation
• 56:55
  [Dr. Brent Laartz] or actually inhibitions to go to the gym,
• 57:00
  [Dr. Brent Laartz] right?
• 57:01
  [Dr. Brent Laartz] So my mom doesn't want to go to the gym because she doesn't think it's expected.
• 57:06
  [Dr. Brent Laartz] She knows that she can go to the pool in her facility or her area
• 57:14
  [Dr. Brent Laartz] and do aerobic training and do some little things in the pool.
• 57:21
  [Dr. Brent Laartz] But she doesn't want to go to the gym.
• 57:23
  [Dr. Brent Laartz] Why not?
• 57:24
  [Dr. Brent Laartz] It's something societal,
• 57:26
  [Dr. Brent Laartz] right?
• 57:26
  [Dr. Brent Laartz] But resistance training is important for that longevity.
• 57:29
  [Dr. Brent Laartz] It's strengthening your legs and actual strength to prevent you from
• 57:34
  [Dr. Brent Laartz] falling in your older age,
• 57:35
  [Dr. Brent Laartz] but keeping that muscle mass from age 30 to age 40 to 50.
• 57:41
  [Dr. Brent Laartz] into your 80s,
• 57:42
  [Dr. Brent Laartz] that resistance training is going to be important.
• 57:44
  [Dr. Brent Laartz] The other pillar of sleep being important in our longevity is
• 57:52
  [Dr. Brent Laartz] something you need to start right away in week two with with our
• 58:00
  [Dr. Brent Laartz] circadian rhythms is going to be important.
• 58:03
  [Dr. Brent Laartz] Okay.
• 58:03
  [Dr. Brent Laartz] So we'll talk about this more and I'll kind of highlight this every,
• 58:07
  [Dr. Brent Laartz] every talk and we'll have one week where we really.
• 58:11
  [Dr. Brent Laartz] harp on just the sleep part.
• 58:13
  [Dr. Brent Laartz] But really,
• 58:14
  [Dr. Brent Laartz] light at night is the enemy of sleep.
• 58:18
  [Dr. Brent Laartz] So you need to start turning your lights down before bedtime.
• 58:22
  [Dr. Brent Laartz] Light is the benefit in the morning when you need to create that circadian rhythm.
• 58:31
  [Dr. Brent Laartz] At night,
• 58:32
  [Dr. Brent Laartz] your phone,
• 58:33
  [Dr. Brent Laartz] my phone,
• 58:34
  [Dr. Brent Laartz] I put it in the bathroom.
• 58:36
  [Dr. Brent Laartz] Amazing how there are multiple studies showing that having...
• 58:39
  [Dr. Brent Laartz] a phone at your bedside can inhibit your sleep.
• 58:44
  [Dr. Brent Laartz] So potentially having that phone in the bathroom.
• 58:50
  [Dr. Brent Laartz] You know,
• 58:50
  [Dr. Brent Laartz] certainly there are situations where if you're on call,
• 58:53
  [Dr. Brent Laartz] I'm on calls periodically.
• 58:54
  [Dr. Brent Laartz] Right.
• 58:54
  [Dr. Brent Laartz] So I need to be able to hear that.
• 58:56
  [Dr. Brent Laartz] But at the same time,
• 58:58
  [Dr. Brent Laartz] we also have ring or watch tracking or sleep tracking.
• 59:03
  [Dr. Brent Laartz] That's important,
• 59:04
  [Dr. Brent Laartz] too,
• 59:04
  [Dr. Brent Laartz] because then you can really on a daily basis show the effect of,
• 59:11
  [Dr. Brent Laartz] let's say,
• 59:11
  [Dr. Brent Laartz] one drink or one alcoholic drink or eating close to bedtime,
• 59:16
  [Dr. Brent Laartz] how that can impact your sleep.
• 59:17
  [Dr. Brent Laartz] And then you need electronic free periods.
• 59:19
  [Dr. Brent Laartz] And that period should probably be while you're sleeping,
• 59:22
  [Dr. Brent Laartz] right?
• 59:22
  [Dr. Brent Laartz] So electronic free periods.
• 59:23
  [Dr. Brent Laartz] If you have that ring,
• 59:25
  [Dr. Brent Laartz] that is a tracking ring.
• 59:29
  [Dr. Brent Laartz] Put it on airplane mode so that it is not communicating with your
• 59:32
  [Dr. Brent Laartz] phone during that time when you're sleeping.
• 59:36
  [Dr. Brent Laartz] So and then let's talk just a short time about purpose and social connection,
• 59:42
  [Dr. Brent Laartz] because this is another important thing,
• 59:44
  [Dr. Brent Laartz] right?
• 59:44
  [Dr. Brent Laartz] So this is something I want to do and I want to track.
• 59:48
  [Dr. Brent Laartz] Starting here in week two,
• 59:50
  [Dr. Brent Laartz] I want to call someone that I've not talked to in a while every day
• 59:54
  [Dr. Brent Laartz] or at least a couple of times a week.
• 59:57
  [Dr. Brent Laartz] Text someone a couple times a week.
• 59:58
  [Dr. Brent Laartz] Text someone you haven't texted in a while.
• 1:00:01
  [Dr. Brent Laartz] Go through your phone contact list.
• 1:00:04
  [Dr. Brent Laartz] Start at the A's.
• 1:00:05
  [Dr. Brent Laartz] Find someone that you haven't talked to in a while and either call them or text them.
• 1:00:10
  [Dr. Brent Laartz] Reconnect.
• 1:00:11
  [Dr. Brent Laartz] That connection is hugely important,
• 1:00:13
  [Dr. Brent Laartz] okay?
• 1:00:14
  [Dr. Brent Laartz] But then also get out.
• 1:00:15
  [Dr. Brent Laartz] Get out to someplace social.
• 1:00:17
  [Dr. Brent Laartz] Get out to join a club or a meetup,
• 1:00:20
  [Dr. Brent Laartz] something like that.
• 1:00:21
  [Dr. Brent Laartz] That's something I'm trying to do.
• 1:00:23
  [Dr. Brent Laartz] More and more often.
• 1:00:24
  [Dr. Brent Laartz] And there are apps for that.
• 1:00:25
  [Dr. Brent Laartz] There are apps to meet people.
• 1:00:26
  [Dr. Brent Laartz] Also,
• 1:00:27
  [Dr. Brent Laartz] I can't say— you know,
• 1:00:28
  [Dr. Brent Laartz] obviously we need to be safe.
• 1:00:31
  [Dr. Brent Laartz] There's Bumble Friends that the young people are using,
• 1:00:34
  [Dr. Brent Laartz] right?
• 1:00:34
  [Dr. Brent Laartz] But this isn't just for young people; you can't use those things.
• 1:00:37
  [Dr. Brent Laartz] It doesn't need to be a dating app.
• 1:00:39
  [Dr. Brent Laartz] Let's get away from needing to meet people just for dating.
• 1:00:44
  [Dr. Brent Laartz] Try to find somebody who has a like-minded head.
• 1:00:46
  [Dr. Brent Laartz] Try to find a vegan friend that can help you.
• 1:00:50
  [Dr. Brent Laartz] You can find those things.
• 1:00:52
  [Dr. Brent Laartz] Okay.
• 1:00:52
  [Dr. Brent Laartz] The other thing is mindfulness and those apps and yoga,
• 1:00:56
  [Dr. Brent Laartz] using waking up or something like that.
• 1:00:59
  [Dr. Brent Laartz] And waking up is an app from Sam Harris.
• 1:01:02
  [Dr. Brent Laartz] Do some meditation in the morning.
• 1:01:05
  [Dr. Brent Laartz] That's something I'm trying to do in my shower or something where I
• 1:01:09
  [Dr. Brent Laartz] can meditate and become more mindful.
• 1:01:11
  [Dr. Brent Laartz] This improves inflammation.
• 1:01:13
  [Dr. Brent Laartz] The other thing I want to think about is...
• 1:01:15
  [Dr. Brent Laartz] becoming more creative and something I'm going to be doing.
• 1:01:18
  [Dr. Brent Laartz] As you've noticed,
• 1:01:20
  [Dr. Brent Laartz] if you've tracked or followed me,
• 1:01:21
  [Dr. Brent Laartz] that I've written a couple of novels completely out of my mindset.
• 1:01:27
  [Dr. Brent Laartz] but I am a creative individual.
• 1:01:29
  [Dr. Brent Laartz] And then right there,
• 1:01:31
  [Dr. Brent Laartz] do you hear that little daily affirmation?
• 1:01:33
  [Dr. Brent Laartz] I am a creative individual.
• 1:01:34
  [Dr. Brent Laartz] I wouldn't have thought that I was a creative individual when I was younger growing up.
• 1:01:38
  [Dr. Brent Laartz] I read a lot and I was introverted,
• 1:01:40
  [Dr. Brent Laartz] right?
• 1:01:40
  [Dr. Brent Laartz] But you can be a creative individual and you can make music.
• 1:01:44
  [Dr. Brent Laartz] You can make art.
• 1:01:46
  [Dr. Brent Laartz] Get a paint set or write something.
• 1:01:49
  [Dr. Brent Laartz] Write some poetry.
• 1:01:50
  [Dr. Brent Laartz] Put this into action and do something creative.
• 1:01:54
  [Dr. Brent Laartz] The last part I'm going to talk about is the plastics and our need
• 1:02:00
  [Dr. Brent Laartz] to get rid of plastics out of our life.
• 1:02:02
  [Dr. Brent Laartz] I'm going to share.
• 1:02:06
  [Dr. Brent Laartz] a few things on the screen and just going to share and this is just
• 1:02:13
  [Dr. Brent Laartz] showing the different utensils that i had in my um in my kitchen
• 1:02:21
  [Dr. Brent Laartz] right so these plastic things so certainly if you've got plastic
• 1:02:24
  [Dr. Brent Laartz] spatulas right so plastic spatulas in a in a pan where it's being
• 1:02:30
  [Dr. Brent Laartz] superheated and if you've never noticed your plastic utensil um
• 1:02:35
  [Dr. Brent Laartz] melting Think about what that's putting into your food,
• 1:02:42
  [Dr. Brent Laartz] right?
• 1:02:42
  [Dr. Brent Laartz] So changing that to wood.
• 1:02:44
  [Dr. Brent Laartz] And certainly this is not perfect,
• 1:02:46
  [Dr. Brent Laartz] but changing to wood utensils.
• 1:02:49
  [Dr. Brent Laartz] Look at these.
• 1:02:50
  [Dr. Brent Laartz] Amazing how you can just with one simple...
• 1:02:54
  [Dr. Brent Laartz] purchase on let's say amazon or walmart somewhere where you can get
• 1:02:58
  [Dr. Brent Laartz] some wood utensils right getting rid of plastic measuring cups right
• 1:03:04
  [Dr. Brent Laartz] you can get stainless steel measuring cups and you can get stainless
• 1:03:09
  [Dr. Brent Laartz] steel measuring spoons glass measuring cups okay so so these are all
• 1:03:13
  [Dr. Brent Laartz] important And let me go back to let me show you the tracking apps I have.
• 1:03:17
  [Dr. Brent Laartz] Right.
• 1:03:18
  [Dr. Brent Laartz] So you'll see a little bit into my life here.
• 1:03:20
  [Dr. Brent Laartz] And and I'm not perfect.
• 1:03:22
  [Dr. Brent Laartz] Look at this.
• 1:03:23
  [Dr. Brent Laartz] I had some sugar and soda a couple of days this week already.
• 1:03:25
  [Dr. Brent Laartz] Right.
• 1:03:26
  [Dr. Brent Laartz] So I'm on my week off.
• 1:03:28
  [Dr. Brent Laartz] So look at that.
• 1:03:30
  [Dr. Brent Laartz] So you can see there.
• 1:03:31
  [Dr. Brent Laartz] Look at that.
• 1:03:32
  [Dr. Brent Laartz] Not perfect.
• 1:03:34
  [Dr. Brent Laartz] But I'm getting there,
• 1:03:35
  [Dr. Brent Laartz] okay?
• 1:03:35
  [Dr. Brent Laartz] So I can track this with a green check mark on days I didn't have any sugar,
• 1:03:39
  [Dr. Brent Laartz] right?
• 1:03:39
  [Dr. Brent Laartz] So I can also track my vegan attitude.
• 1:03:44
  [Dr. Brent Laartz] Looking right here,
• 1:03:45
  [Dr. Brent Laartz] I'm only like two days a week where I'm vegan right now.
• 1:03:49
  [Dr. Brent Laartz] Having a lot of chicken,
• 1:03:50
  [Dr. Brent Laartz] though,
• 1:03:50
  [Dr. Brent Laartz] maybe cheese,
• 1:03:51
  [Dr. Brent Laartz] probably had some pizza that day.
• 1:03:53
  [Dr. Brent Laartz] Right.
• 1:03:53
  [Dr. Brent Laartz] So but my pizza had no meat on it,
• 1:03:55
  [Dr. Brent Laartz] but it was delicious.
• 1:03:57
  [Dr. Brent Laartz] Right.
• 1:03:57
  [Dr. Brent Laartz] So I had.
• 1:03:59
  [Dr. Brent Laartz] seafood last night I had sushi and I had some different things okay
• 1:04:04
  [Dr. Brent Laartz] so these are this is my tracking app this is I think something
• 1:04:07
  [Dr. Brent Laartz] called habit calendar habit tracker let's see what else do we have here ethanol.
• 1:04:16
  [Dr. Brent Laartz] You can see how many drinks I'm having.
• 1:04:18
  [Dr. Brent Laartz] I'm trying to drink.
• 1:04:19
  [Dr. Brent Laartz] I'm kind of trying to cut down to one to two per day and that only
• 1:04:23
  [Dr. Brent Laartz] being one to two per week.
• 1:04:25
  [Dr. Brent Laartz] If you can do one to two per day and that only one to two per week.
• 1:04:31
  [Dr. Brent Laartz] That's going to help with longevity.
• 1:04:33
  [Dr. Brent Laartz] Ethanol is associated with decreased lifespan,
• 1:04:38
  [Dr. Brent Laartz] okay?
• 1:04:38
  [Dr. Brent Laartz] So the more you can decrease your ethanol use,
• 1:04:41
  [Dr. Brent Laartz] and certainly you're having a glass of wine with a girlfriend,
• 1:04:44
  [Dr. Brent Laartz] you're having a glass of wine with your wife to talk about things,
• 1:04:47
  [Dr. Brent Laartz] you're having a glass of wine with friends.
• 1:04:49
  [Dr. Brent Laartz] If you can try to avoid hard liquor,
• 1:04:52
  [Dr. Brent Laartz] if you can try to institute some things that have some antioxidants in them,
• 1:04:58
  [Dr. Brent Laartz] that might be beneficial to you and that might cut down on that.
• 1:05:02
  [Dr. Brent Laartz] But essentially,
• 1:05:04
  [Dr. Brent Laartz] so I've had seven drinks in the month of November so far.
• 1:05:07
  [Dr. Brent Laartz] So seven drinks.
• 1:05:08
  [Dr. Brent Laartz] That's just over one per every other day.
• 1:05:12
  [Dr. Brent Laartz] So if I'm going to try to have 15 drinks a month,
• 1:05:16
  [Dr. Brent Laartz] the maximum,
• 1:05:16
  [Dr. Brent Laartz] to try to get to that one to two,
• 1:05:19
  [Dr. Brent Laartz] one to two per week,
• 1:05:20
  [Dr. Brent Laartz] then that's going to get me to that point.
• 1:05:24
  [Dr. Brent Laartz] These are my berries.
• 1:05:28
  [Dr. Brent Laartz] I use check marks to say when I'm completely fasting.
• 1:05:31
  [Dr. Brent Laartz] I'm usually fasting on Mondays.
• 1:05:32
  [Dr. Brent Laartz] Look at this app here.
• 1:05:34
  [Dr. Brent Laartz] So here you can see my exercise.
• 1:05:36
  [Dr. Brent Laartz] I had four days where I worked a lot,
• 1:05:38
  [Dr. Brent Laartz] so I wasn't able to exercise.
• 1:05:40
  [Dr. Brent Laartz] I am improving this.
• 1:05:41
  [Dr. Brent Laartz] And again,
• 1:05:42
  [Dr. Brent Laartz] that affirmation,
• 1:05:43
  [Dr. Brent Laartz] I am doing the best I can.
• 1:05:47
  [Dr. Brent Laartz] And I am improving my health.
• 1:05:50
  [Dr. Brent Laartz] Okay,
• 1:05:50
  [Dr. Brent Laartz] so again,
• 1:05:52
  [Dr. Brent Laartz] there you can see just a few things.
• 1:05:53
  [Dr. Brent Laartz] And now we're heading toward a process to become unprocessed.
• 1:06:00
  [Dr. Brent Laartz] Okay,
• 1:06:01
  [Dr. Brent Laartz] so I've got my four pillars: my whole foods,
• 1:06:04
  [Dr. Brent Laartz] mostly vegan,
• 1:06:05
  [Dr. Brent Laartz] Mediterranean and mind diet,
• 1:06:07
  [Dr. Brent Laartz] and also less meats,
• 1:06:09
  [Dr. Brent Laartz] less sugar,
• 1:06:10
  [Dr. Brent Laartz] more fiber.
• 1:06:11
  [Dr. Brent Laartz] Okay.
• 1:06:11
  [Dr. Brent Laartz] Those kinds of things to help with my microbiome and my longevity are important.
• 1:06:17
  [Dr. Brent Laartz] And I.
• 1:06:19
  [Dr. Brent Laartz] Thank you for going along with me,
• 1:06:21
  [Dr. Brent Laartz] going along on this journey,
• 1:06:23
  [Dr. Brent Laartz] going along on this big carpet ride where we're going to live into our 80s.
• 1:06:29
  [Dr. Brent Laartz] I'm going to live into my 80s.
• 1:06:30
  [Dr. Brent Laartz] I'm going to live to be 100 years of age.
• 1:06:32
  [Dr. Brent Laartz] I'm going to be a member of the centenarian Olympics where we try to
• 1:06:36
  [Dr. Brent Laartz] do things like hiking,
• 1:06:38
  [Dr. Brent Laartz] things like running at age 100,
• 1:06:40
  [Dr. Brent Laartz] things like things like swimming,
• 1:06:42
  [Dr. Brent Laartz] and things like maintaining muscle mass,
• 1:06:44
  [Dr. Brent Laartz] maintaining a healthy diet,
• 1:06:45
  [Dr. Brent Laartz] and maintaining the youthfulness of the proteins and everything in my body.
• 1:06:50
  [Dr. Brent Laartz] And my mind,
• 1:06:51
  [Dr. Brent Laartz] obviously.
• 1:06:51
  [Dr. Brent Laartz] You don't want to also have a mind that goes also,
• 1:06:54
  [Dr. Brent Laartz] right?
• 1:06:54
  [Dr. Brent Laartz] That's where this mind diet is important,
• 1:06:57
  [Dr. Brent Laartz] okay?
• 1:06:57
  [Dr. Brent Laartz] So look at the studies for the mind diet.
• 1:07:00
  [Dr. Brent Laartz] It is extremely important.
• 1:07:02
  [Dr. Brent Laartz] Google 'mind diet' and its benefits.
• 1:07:04
  [Dr. Brent Laartz] And then...
• 1:07:06
  [Dr. Brent Laartz] adhere to a mind diet.
• 1:07:07
  [Dr. Brent Laartz] If you don't want to be vegan,
• 1:07:09
  [Dr. Brent Laartz] at least adhere to a mind diet,
• 1:07:11
  [Dr. Brent Laartz] because that mind diet will help you when you're 80 years of age,
• 1:07:14
  [Dr. Brent Laartz] and it will completely eradicate your need to say, 'I don't want to
• 1:07:20
  [Dr. Brent Laartz] live into my 80s.' Okay,
• 1:07:21
  [Dr. Brent Laartz] so let's,
• 1:07:23
  [Dr. Brent Laartz] let's find common ground here—perhaps not necessarily be 100% vegan,
• 1:07:32
  [Dr. Brent Laartz] but it will be some sort of mostly plant-based diet,
• 1:07:36
  [Dr. Brent Laartz] whole foods,
• 1:07:37
  [Dr. Brent Laartz] and a mind diet,
• 1:07:38
  [Dr. Brent Laartz] okay?
• 1:07:39
  [Dr. Brent Laartz] Along with exercise,
• 1:07:40
  [Dr. Brent Laartz] along with sleep,
• 1:07:41
  [Dr. Brent Laartz] along with some kind of purpose and social connection that I've talked about.
• 1:07:45
  [Dr. Brent Laartz] Thank you very much for being with me.
• 1:07:47
  [Dr. Brent Laartz] We'll see you in week three,
• 1:07:48
  [Dr. Brent Laartz] and we're going to add to this process for an unprocessed life,
• 1:07:54
  [Dr. Brent Laartz] okay?
• 1:07:54
  [Dr. Brent Laartz] Thank you for being with me.
• 1:07:56
  [Dr. Brent Laartz] Take care.
• 1:08:07
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