I Analyzed 100,000 DNA Samples - The #1 Diet That Kills You! | Gary Brecka

NetSuite: Take advantage of NetSuite’s Flexible Financing Program: https://www.netsuite.com/ICED Kinsta: For Word Press hosting that works go to https://Kinsta.com/ICH to get started ZocDoc: Go to https://www.zocdoc.com/ICED and download the Zocdoc App for FREE Tecovas: Right now - get 10% off at https://tecovas.com/iced Visit http://www.theultimatehuman.com/vip and use code "ICEDCOFFEE" to get 10% off per month + A FREE BOX OF H2TAB! (Not sponsored) Follow Gary Brecka Here: @garybrecka The Ultimate Human Podcast: @ultimatehumanpodcast Add us on Instagram: https://www.instagram.com/jlsselby https://www.instagram.com/gpstephan 00:00:00 - Intro 00:01:06 - Predicting life expectancy 00:03:09 - Cost of life expectancy studies 00:06:03 - Can lifespan be extended? 00:13:21 - Sponsor - Netsuite 00:15:41 - Signs of vitamin D deficiency 00:17:57 - Can annuities be gamed? 00:19:30 - Why soda is addictive 00:23:13 - Do some people need less sleep? 00:24:48 - Is too much sleep bad? 00:35:39 - Do anti-aging products work? 00:35:50 - Sponsor - Kinsta 00:40:13 - Is ocean swimming healthy? 00:42:20 - Can you get too much vitamin D? 00:43:43 - Are energy drinks bad? 00:46:31 - Folic acid in U. S. grain supply 00:49:14 - Easy ways to improve health 00:52:18 - Tap water vs. Brita filters 00:54:10 - LMNT packets review 00:56:28 - Advice for younger self 00:56:46 - Why alcohol is harmful 00:58:38 - How to prevent hangovers 01:00:44 - Best alternative to coffee 01:04:04 - Sponsor - ZocDoc 01:05:12 - Sponsor - Tecovas 01:06:31 - Useless supplements 01:09:46 - Will humans live to 120 years old? 01:12:49 - Maximum human lifespan 01:16:30 - Biggest health myths 01:23:36 - Why discomfort is good 01:28:11 - "Healthy" foods that aren't 01:30:02 - Foods that cause anxiety 01:33:14 - Most shocking health fact 01:36:48 - Best way to spend $100 on health 01:37:29 - Is alcohol ever good? 01:38:55 - Red wine benefits? 01:39:27 - Genetics vs. personal control 01:40:39 - Biohacking explained 01:42:04 - 80/20 rule of biohacking 01:43:27 - Why do attractive women have stomach issues? 01:45:24 - Dumbest biohack ever 01:46:38 - Best way to spend $1000 on blood tests 01:51:12 - Does leg training boost testosterone? 01:51:45 - Challenge for viewers 01:53:36 - Turning health into a business 01:55:28 - Income breakdown 01:58:08 - When money changed his mindset 02:05:17 - Is David Goggins' lifestyle healthy? 02:05:59 - Rapid questions Official Clips Channel: https://www.youtube.com/channel/UCeBQ24VfikOriqSdKtomh0w For sponsorships or business inquiries reach out to: [email protected] For Podcast Inquiries, please DM @icedcoffeehour on Instagram! *Some of the links and other products that appear on this video are from companies which Graham Stephan will earn an affiliate commission or referral bonus. Graham Stephan is part of an affiliate network and receives compensation for sending traffic to partner sites. The content in this video is accurate as of the posting date. Some of the offers mentioned may no longer be available. Learn more about your ad choices. Visit podcastchoices.com/adchoices

Speaker names marked ? are inferred from speaking time and the show’s known hosts — they are not voice-verified.

• 0:00Speaker 00

  This episode is brought to you by Indeed. You're ready to level up your business, but the pressure to find the right person to make that happen is intense. Indeed sponsored jobs can help carry the load. It boosts your job post to help it reach quality talent fast. Cut through the chaos with Indeed sponsored jobs. Get a $75 sponsored job credit at indeed.com/podcast. Terms and conditions apply. Hiring now? Then this is a job for Indeed sponsored jobs.

• 0:29Speaker 01

  When you look at all of the variables, why are the majority of people not living longer, healthier, happier, more fulfilling lives?

• 0:38Speaker 02

  So Gary Brekka is a human biologist and he says to me, give me 10 weeks, I promise I'll change your life.

• 0:44Speaker 01

  If you want to see magic happen in human beings, you first give their body the raw material it needs to do its job. We are not a collection of goals. We're not a collection of priorities. We are a collection of habits.

• 0:57Jack Selby?

  What would you say are the biggest health scams that have been debunked that people continue to believe?

• 1:02Speaker 01

  These are the kinds of questions we should ask ourselves. Why is it that I'm needing an energy drink in the middle of the day? What does my sleep look like? Did I exercise this morning? Most people die in their 70s and leave this earth in their 80s. What we're talking about at a minimum is extending your health span to match your lifespan. The diet secret is to eat whole foods, not processed foods. But the two non-negotiables in living a long life.

• 1:32Jack Selby?

  Gary Brecka, thank you so much for coming on the Ice Coffee Hour.

• 1:35Speaker 01

  Yeah, I'm so, so excited to be here.

• 1:36Jack Selby?

  Really appreciate it. So you used to predict exactly when people would die. How accurate were you and what did you learn about the biggest killers?

• 1:43Speaker 01

  So predicting life expectancy to the month is what I did and I didn't do it on my own. There was a team of people that put these models together. It's actually a very sound science. I get a lot of flack for saying that the team I was associated with could predict mortality to the month, but it's some of the most accurate science in the world. If you look at the voluminous amount of financial services, instruments, annuities, reverse mortgages. Mortgages, life insurance, all of this entire category of financial services instruments are based on mortality. How many more months does somebody have left on earth? So for example, all your listeners that are listening to this right now, men and women, we're all on an actuarial curve, right? So if you're a 24 year old female, you have a

• 2:26Speaker 01

  life expectancy of X. If you're a 54 year old male, you have a life expectancy of Y, based on a massive population. But if you're a life insurance company and you're getting ready to put 25 million or $50 million worth of risk on somebody's life, you don't care where they are on that actuarial curve. You want to know their specific mortality. You want to know how many more months does this person have left on earth? So for example, there's a whole category of financial services instruments called annuities. And an annuity, one type of annuity called a SPIA is where you write the insurance company a check, let's say for a million dollars, and they guarantee you an income stream for life. As long as you live, you're going to get X dollars every single month. Wait a minute, how do you think they determine that payout?

• 3:09Speaker 01

  It's based on your mortality. And what we used to determine that was big data. So we didn't use randomized clinical trials. We didn't use pharmaceutical data. We didn't use census data. We used big data, day, date, time, location, and cause of death for hundreds of millions of lives, triangulate that back into the record and determine what were the actions, what were the, what were the markers in this person's blood? What were the lifestyle and demographic data that led to either prolonged or?

• 3:39Graham Stephan?

  So how much does something like that cost? Because I look at my parents and family, and I'm curious, sometimes you have to think to yourself, how much longer do you have left with your loved ones? I'd be very curious to know if I want to figure out how long my parents have left to live to be able to cherish every moment and make the most of it. How much is that?

• 3:59Speaker 01

  So you can't go out and just hire one of these companies to do your life expectancy. They work behind the scenes for insurance companies, for big investment groups. So if you've ever taken out a large life insurance policy, or you've had a loved one take out a large life insurance policy, someone has done a life expectancy on them. And it's using their demographic data and certain blood markers.

• 4:20Speaker 01

  As well as their entire medical history to determine how many more months they have left on earth. And if you want to know how accurate insurance companies are doing this, just look at what happened during the 2008, 2009 financial services crisis. You had 364 banks fail. You didn't have a single life insurance company fail. They're some of the most solvent institutions in the world. No other financial services enterprise takes that level of risk on a single variable.

• 4:46Graham Stephan?

  Why isn't there a service out there that could tell you how long you have left to live? I think like I would pay a thousand dollars to know just on average, how long I have to live, my parents, family, Jack.

• 4:56Speaker 01

  Jack.

• 4:57Graham Stephan?

  Maybe I take a life insurance policy out on him.

• 5:00Speaker 01

  Gotta know how long this partnership's gonna run.

• 5:01Graham Stephan?

  We've got to figure it out. Why isn't there a service out there for a thousand bucks that tells me?

• 5:05Speaker 01

  You know, it's really interesting. I haven't looked into this, but a buddy of mine sent me this app called Death Clock.

• 5:11Graham Stephan?

  Oh, I remember that.

• 5:13Speaker 01

  Which sounds morbid. And supposedly, again, I have no affiliation with them and I haven't looked into it myself. But he's like, hey, you got to check this out. You know, you can put your information into this and it'll tell you how, how long you have to live. So I haven't looked at it. But number one, the important point about this is that when you look at all of the variables, why are the majority of people not living longer, healthier, happier, more fulfilling lives? If you look at all the categories that impact that, is it morbid obesity, type 2 diabetes? Is it hypertension? Is it genetically inherited disease? Is it lifestyle risk factors? What you'll find is that the vast majority of people are not living longer because of what we called

• 5:55Speaker 01

  modifiable risk factors, which spawned this whole term lifestyle medicine. Modifiable risk factors are changes within the control of that person that would dramatically affect the outcome of their life. And, and this is part of the reason why I chose to exit that industry and, and spend the rest of my life trying to get the word out there on how people can extend their lifespan and extend their health span, because it's all within our control. We, we have a tendency to believe that medicine and optimal health and disease and pathology, these are all things that are kind of happen. To us, they're not. They're things that are happening within us.

• 6:33Jack Selby?

  So if someone were to listen to everything that you have to say and implement it in their lives, on average, how much do you think they could increase their lifespan?

• 6:41Speaker 01

  Seven years, seven years, not just to their lifespan, but to their health span. That's the most important thing is we're not just trying to live longer. I mean, most people, most people die in their seventies and leave this earth in their eighties. Right? Or they die in their sixties and they leave this earth in their seventies. And by that, I mean their health span ends and their lifespan continues for usually 10 years. And it's a prolonged, increasing portion of their life, where there's just an increasing level of suffrage until they're gone. What we're talking about at a minimum is extending your health span to, to, to match your lifespan. Because lifespan's how many years you're, you're, you're on earth. Your health span is like, how many of those years are you enjoying?

• 7:25Speaker 01

  And the truth is that we chalk so many things up to a consequence of aging. We accept so many things in our life as a consequence of aging that are not a consequence of aging at all. They are a consequence of missing raw material in the human body. And I'll explain that. But as we get older, and it's, this is happening in younger and younger ages, by the way, you know, weight gain, water retention, brain fog, poor focus and concentration, lack of waking energy, poor response to exercise, poor short-term recall, all of these things that, that we believe are just consequences of aging. Um, you know, I'm in my thirties. I don't remember things as well. I'm in my forties, you know, I'm, I've, I've got a spare tire around the middle and I've got a little bit of hypertension and, uh, you know, I never really sleep that well.

• 8:09Jack Selby?

  So on that seven-year figure, how do you know that so confidently? It seems like when you give the response, it's like, without a shadow of a doubt, you know, it's seven years. How do you know?

• 8:19Speaker 01

  It's an absolute because in the big data models that we had, you know, and the, towards the tail end of my career, I would go in sometimes and just manipulate the model. Because, you know, during my career, I wasn't actually allowed to have any contact with the patient or any contact with the treating physician. And for the record, I'm not a physician. I'm not licensed to practice medicine. Um, and What the law provided for was when you're applying for a life insurance policy and someone's analyzing your medical data and your demographic data, they didn't want that person all of a sudden jumping in and taking over your healthcare. But the truth is that even if I saw life-threatening drug interactions in the record, I couldn't contact the patient or the treating physician to warn them. So what would be a life-threatening drug interaction? So two different pharmaceutical medications,

• 9:03Speaker 01

  one prescribed by one physician, one prescribed by another physician that have what's called a contraindication. Some of the contraindications are things like thrombolytic events, which are blood clots. So throwing a pulmonary embolism, an aneurysm, a deep vein thrombosis, these are drugs that when put in combination with one another can cause severe reactions. Like, for example, some SSRIs interact with methylene blue. You know, so looking at this vast array of pharmaceuticals that people are on and the interactions between these compounds in the human body. And one of the interesting things about pharmaceutical research is it's very myopic, very, it's studied in a very, very narrow vertical.

• 9:48Speaker 01

  So in other words, if we're just looking at cholesterol and the effect that a statin has on cholesterol, we're only looking at that outcome. We're not saying, well, what if this person is on a statin, also on high blood pressure medication, also is suffering from depression and is on an SSRI, and is also taking pain medication? Well, now you have a completely different landscape. We don't look at that. We don't look at multifactorial drugs in the human body. And it just takes me back to the basics for a moment. If I was to put up a chart, and it's a chart of your cellular biology, it's a chart of what's called the methylation process in your body. It's infinitely complex. I mean, it looks like six New York City subway maps stacked on top of each other.

• 10:30Speaker 01

  There's transactions and then loops feeding into other loops, and it looks extraordinarily complex. The reason why I show that chart is I say, if you look at this chart of your cellular biology, the hundreds of billions of transactions going on in your body every day, what you won't see on that chart are any chemicals, there are no synthetics, and there are no pharmaceuticals. And so if we start with the premise that if this intricate network begins to break down, why are we fixing it with deficiencies that we cannot have? Because if you want to see magic happen in human beings, you first give their body the raw material it needs to do its job. Which is fascinating to me that we believe this so much in plant physiology,

• 11:15Speaker 01

  but we don't believe it in human physiology. As I was pulling up here today, you know, I saw these palm trees and, you know, in some of these yards. If, if a leaf were ever rotting in one of these palm trees, and you called a true arborist, a true botanist out to take a look at that, that tree, they actually wouldn't touch the leaf. They would court test the soil. And they would say, you know what, Jack? There's no nitrogen in this soil. And they would add nitrogen to the soil and the leaf would heal. Human beings are no different. When you deprive the body of certain raw material, you get the expression of disease. And so now we're bringing chemicals, synthetics and pharmaceuticals in to fix the expression of a nutrient deficiency. The human body needs certain raw materials to, to function.

• 12:00Speaker 01

  It needs vitamins, it needs minerals, it needs amino acids, it needs fatty acids. So for example, if you, you've probably heard the term essential fatty acids. That means they're essential for life. There are fats that are central for life. There are essential amino acids. These are the building blocks of proteins. They're essential for life. There's no such thing, by the way, as an essential carbohydrate. I'll just let that settle in for a second. No such thing as an essential carbohydrate. They're not necessary for life. So what happens if we become deficient in some of the essentials? amino acids, minerals, nutrients, fatty acids, the very, very basics. Right? You start to get the expression of disease. And now we are going to pharma and modern medicine to say,

• 12:45Speaker 01

  why do I have headaches all the time? Instead of saying, what's causing my headache? Right? We're going to our doctor and they say, you, you have a little bit of high blood pressure. Well, why do I have high blood pressure? They can't find anything wrong with my heart. My EKG is normal, my EEG is normal, my cardiac exams are all normal. Well, we don't know. But, but now that we have your family history, your, your uncle had it, your mother has it. You know, your mother's brother has it. You have genetically inherited hypertension. And you just accept that and you start taking medication for it.

• 13:17Jack Selby?

  So you're saying? That using the law of big numbers, maybe one person can't directly increase their lifespan or health span by seven years. But since you had access to hundreds of millions of records of people's lives and their deaths, you're able to make these minor tweaks and then see on average, based off of those hundreds of millions of records and data points, how it would affect their lifespan. And on average, with these minor tweaks, you could average a seven-year higher.

• 13:47Speaker 01

  No question. So I'll give you a very specific example. We know, for example, that.

• 13:52Graham Stephan?

  Although really quick, with everything going on, you might be asking yourself, what does the future hold for business? Because if you ask nine different experts, you're going to get 10 different answers from a bull market, a bear market, rates are going up, they're going down. It'd be very helpful to have a crystal ball.

• 14:06Jack Selby?

  But until that happens, over 41,000 businesses have already future-proofed their business with NetSuite by Oracle, the number one cloud ERP, bringing accounting, financial management, inventory, and HR into one fluid platform. You see, if you just have one unified business management suite, you have just one source of truth, giving you all of the visibility and control you need to make quick decisions. Plus, with real-time insights and forecasting, you're peering into the future with actionable data. When you're closing the books in days, not weeks, you're spending way less time looking backwards and more time on what's next.

• 14:36Graham Stephan?

  So whether your company is running millions or even hundreds of millions, NetSuite helps you respond to immediate challenges and seize your biggest opportunities. And speaking of opportunity, right now you could download the CFO's Guide to AI and Machine Learning when you go to netsuite.com/iced. Again, it's totally free at netsuite.com/iced. Netsuite.com/iced with the link down below in the description. Thank you so much, NetSuite, for sponsoring this episode, and now let's get back to the podcast.

• 15:04Speaker 01

  We know, for example, that modern medicine, medical error, is the third leading cause of death. And that's astounding when you think about cardiovascular disease, then cancer, and number three is modern medicine, it's medical error. The 2016 Harvard University study confirmed this. I think it was later confirmed by Johns Hopkins in 2019. Study actually got work worse. Why is medical error the third leading cause of death? Well, let's just back up and look at some basic nutrient deficiencies that go, take the most prominent nutrient deficiency in the world, which is vitamin D3. Okay, when God made us, he made us with the ability to make one vitamin. If I pulled the blood of everybody listening to this podcast right now, you'd see that there are hundreds of vitamins in your bloodstream.

• 15:47Speaker 01

  Okay, you're only capable of making one. And it's called vitamin D3, cholecalciferol. We make it from sunlight and cholesterol. So think about how important that nutrient, that vitamin, which also acts as a hormone, must be to human function if it's the only one that human beings make on our own. And in fact, that deficiency was the second leading cause of morbidity in COVID. That deficiency is one of the leading causes of autoimmune disease. What are the symptoms of it? How do you know? I'll give you a perfect example of what we saw in the medical record all the time. You'd see somebody with a clinically deficient level of vitamin D3. And this would go on for years and years and years and years. And you'd see that they actually are really susceptible to colds, flus, influenza. They had repeated viral infections.

• 16:32Speaker 01

  And then all of a sudden, when they get out of bed in the morning, the soles of their feet and their ankles are really sore and achy when they walk to the bathroom to take their first pee. And they wake up sore and achy like they had a workout the night before when they haven't. It moves up to their hips and their low back. And eventually, they're like, you know, they go to their primary care physician like, doc, it hurts when I, you know, it's like my, my hands ache when I make a tight fist. Well, that symptom, those symptoms also mimic something called rheumatoid arthritis. And so now your doctor goes, ah, you know what? You, Jack, you've got, you've got rheumatoid arthritis. But don't worry, I'm going to put you on something called a corticosteroid. It's an anti-inflammatory. I'm going to give you this and you're going to be just fine.

• 17:15Speaker 01

  Well, the problem with corticosteroids is if you start a corticosteroid, our record showed that you had six years and one day until you were having a joint replacement. And what that meant was the corticosteroid first would be anti-inflammatory, but then it would eat your joints like a termite. And so six years and one day later, you're having a joint replacement. And after a joint replacement, your mobility starts to go down. And as you can become less mobile, you bring in all the diseases that exacerbate with reduced mobility. So if you rewind this back, you had a nutrient deficiency and one of the most common deficiencies in the world, 50% of the world's population is deficient in vitamin D3, 85% of the African American.

• 17:57Speaker 01

  And dark complected Latinos are deficient in vitamin D3. And it's manifesting as something else. Now you've been diagnosed with a condition you don't have. You've been on, put on a medication that wasn't required, which forced a surgery that was unnecessary, which reduced your mobility and brought in diseases from your future that you never would have had. And you ended up succumbing to a disease that you never should have had because of surgery that was unnecessary, because of a medication that wasn't needed, because of a diagnosis that was wrong. Is it, was it nutrient deficiency?

• 18:28Graham Stephan?

  Is it possible then to game this system with an annuity? Like, let's just say you take out an annuity at 65 years old, you're pretty unhealthy. And then all of a sudden, you get really healthy. And then you live as long as possible. Is that, is that doable?

• 18:41Speaker 01

  Yeah, that's doable. But here's, here's, here's the sad truth is that the vast majority of people will not do that. What the data says is that the most difficult thing for people to do is develop new habits later in life. You know, we are not a collection of goals. We're not a collection of priorities. We are a collection of habits. So if you have the goal of losing weight, but you don't develop the habits of somebody who's losing weight, you'll never lose weight. It will just remain your goal. If you have the goal of being really physically fit or of getting off your medication, but you don't develop the habits of somebody who lives a non-hypertensive lifestyle or a fit lifestyle. So the, the disconnect is between people's goals and people's habits. And we see this and we saw this in the record.

• 19:26Speaker 01

  And the longer that you had certain habits, the less likely we would give you a chance of reversing those. You know, but I mean, how many times, everybody listening to this podcast is like, oh, man, I told my mom and dad just, you know, mom, stop eating that. Dad, you gotta move more. And they're like, they're stuck in their ways. They're, you know, they're, we're never changing their habits. You know, he likes to drink his whiskey. He likes his, he likes his soda. I'm just never gonna change his habits. So. The outlier is somebody who actually will take responsibility, set new habits, and make true habitual change.

• 20:01Graham Stephan?

  So I'm curious, why is soda so addictive? Because that's one of the things that I've noticed is like the Coke, the can of Coke. Why can't people quit soda?

• 20:09Speaker 01

  So there's, there's a lot going on there, right? So first of all, sugar is, your brain is crack addicted to sugar. Okay, and your brain is like the little Kim Jong-un of dictators. It sits up there, takes everything for itself. It's nasty if it wants, if it wants calcium, it'll strip it from the bones. If it wants amino acids, it'll strip it from lean muscle tissue. If it wants sugar, it will activate certain receptors. I think the one on the back of the tongue is called the RF1A2 receptor, and it will give you a dopamine reward for giving it sugar. It will actually drug you to give it sugar. And the way that it drugs you is it releases a little burst of dopamine, and which is a mood enhancer. And so you don't actually like the soda. You're addicted to the soda. And this is by design.

• 20:54Speaker 01

  There are entire laboratories full of PhDs that are doing nothing but studying the dopamine release cycle so that certain chemicals and certain artificial sweeteners will ding that dopamine receptor and make you feel better. That phone, there is more research done on that phone on how to keep your attention span in that phone by giving you constant dopamine rewards and using wavelengths of light to keep you alert and awake, certain wavelengths of blue light, to raise your cortisol, creating a stress response, and to heighten the dopamine response. So now if you're awake and alert and rewarded, you're going to spend a lot of time inside this phone, this little screen. And so part of one of the challenges that we face is, you know, we're, we were not, I don't believe in evolution,

• 21:39Speaker 01

  but I'm just going to use this term. We weren't evolutionarily designed, ancestrally designed, to spend all of our time inside of this little six by four square. And yeah, we do, because there's so much excitement in there. There's so much of a reward, dopamine reward. There's so much blue light that gives me a sense of feeling awake. And so. Part of the challenge that we face is how do we just develop new habits? Like, for example, there is no question at all that sleep is our human superpower. It literally is our human superpower. And if you were to put 100 people in a room and you were to ask these people, and I do this with young entrepreneurs all the time, what's more important to you? Your health or your wealth?

• 22:23Speaker 01

  Your business or your bio? Everybody says, man, my health is so much more important than my business. Being healthy and being physically fit or being, you know, not being sick is more important to me than my business. And I'll bring them up on stage and I'll say, what kind of business do you run? Oh, I have an online marketing agency. Great. How many employees do you have? Nine. What's your revenue per month? 660,000. What's your average revenue per employee? 72,400. Great. What's your hemoglobin A1C?

• 22:55Speaker 00

  This episode is brought to you by Indeed. You're ready to level up your business, but the pressure to find the right person to make that happen is intense. Indeed sponsored jobs can help carry the load. It boosts your job post to help it reach quality talent fast. Cut through the chaos with Indeed sponsored jobs. Get a $75 sponsored job credit at indeed.com/podcast. Terms and conditions apply. Hiring now, then this is a job for Indeed sponsored jobs.

• 23:25Speaker 06

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• 23:54Speaker 01

  Her face goes blank. What's your testosterone level? What's your vitamin D3 level? So we know more about the income statement, the balance sheet and the P and L of our, of our businesses than we do about the income statement, the balance sheet and the P and L of our bodies. And this is our temple, but we don't treat it like a temple. Right? We let thieves into the temple. We don't put things into this temple that serve us and we expect it to continue to serve and provide for us. So it's, it's a mentality shift to say, okay, what can I do for myself? So I can then do for the rest of the world. And, and if I had to pick one thing, it would be, it would be sleep.

• 24:35Speaker 01

  I mean, the first thing I do when I work with anyone, an athlete or, uh, you know, any of the clients that I'm well known for, quote unquote, changing their lives, the first thing I fix is their sleep.

• 24:44Jack Selby?

  Is it true that some people can function better off of less sleep? And they don't actually pay any sleep debt or long-term consequences?

• 24:52Speaker 01

  Yes, there is, um, there are people that are actually genetically predisposed to better, better sleep. But this just means that they, they need less sleep because the, the amount of time that you need to spend in bed is related to how long it takes you to get adequate deep sleep and REM sleep. So we understand, we, most people would say, yes, I know sleep's really important, but I don't know why. Right? And so what happens during sleep, especially deep and REM stage cycles of sleep that's so important? Well, during deep sleep, there's a very specific activity that's going on. First of all, this is when most of our hormones are made. A lot of young menstruating women that have really terrible sleep will be prediabetic, even though they're not eating an unhealthy diet.

• 25:37Speaker 01

  So during deep sleep, there's a, there's an area of the brain called the glymphatic system. We all know what our lymph nodes are because you know, they, they swell up when we get a sore throat and you touch your neck and it's really sore. Okay. Those are your lymph nodes. That's the waste elimination system for the body. In the brain, you have a waste elimination system called the glymphatic system. This is the trash removal part of the brain. It is active during deep sleep. So if you're not getting deep sleep, your brain is not eliminating waste. It's not repairing. Not detoxifying, it's not regenerating. So why, when you get a poor night's sleep, do you wake up foggy? Well, your brain's inflamed because of accumulated waste. If you actually got deep sleep, you would feel refreshed and focused and clear.

• 26:20Graham Stephan?

  But what about getting too much sleep? Because sometimes I'll just oversleep. I'll get 10 hours, 12 hours. I wake up and I feel awful, even though I know like I definitely got more than I needed.

• 26:30Speaker 01

  Yeah. So that's called sleep inertia. And so basically, can we get out of sleep for a minute? Cause I'm going to give your listeners a couple of really good sleep habits that'll cost them nothing. And if they try these for seven days, it'll completely, they'll never miss again. So first of all, it's about just being intentional, just drawing your awareness to sleep. Cause if you ask most people, what do you do to go, go to sleep? And they're like, what do you mean? I get in bed. Well, what time do you get in bed? Well, whenever I'm done all my shit. And what time do you go to bed each night? I don't know. Sometimes 11, sometimes 1:30. It's whatever.

• 27:07Speaker 01

  And so first of all, it's just drawing your awareness to sleep. I call it bookending your sleep. So developing sleep hygiene, like a sleep routine, is literally one of the secret superpowers that everybody could do that would cost them nothing. And so a good sleep routine would look like this. And if your listeners will do this for a week, you'll see exactly the power of sleep. So this, this, this next week, just do yourself a favor and pick a bedtime. 10 o'clock's a perfect one, but if that's too early, pick 11 o'clock. And make sure that you go to bed at the same time every single night for seven days. Set an alarm 15 minutes before that time. Most people set alarms to wake up. I'm saying set an alarm to go to sleep.

• 27:48Speaker 01

  And 15 minutes, so let's say it's 10 o'clock, set your alarm for 9:45 and start this exact sleep routine. If you're one of those people that ruminates, lays down to go to bed at night and your mind wakes up, which so many people do, their body tired, but their mind awake, they just lay there and ruminate. And this is a collection of neurotransmitters in the brain called catecholamines, these waking neurotransmitters. So first thing you do is you take a contrast shower. Very simple. Just go into the shower, turn the water. As hot as you can stand it on the back of your neck for about a minute, minute and a half. Step out of that stream of water, turn it as cold as it will go. Step back into that stream of water and just deal with it for 30 seconds. That would wake me up though.

• 28:31Speaker 01

  Yeah, it will wake you up temporarily, but it will break what's called the catecholamine cycle. Just like intense exercise will. If you ever talk to somebody who doesn't know how to meditate and they can't meditate, they can't sort of focus and quiet their mind, then they do go do a CrossFit wad. And afterwards they just feel amazing, like they just feel clear and cognizant and awake and focused. That's because they blew out all the catecholamines during that workout. So a contrast shower can do the same thing and then go over and brush your teeth, floss. And just a couple of tips on that. Use a soft toothbrush, get rid of fluoride toothpaste. Use a toothpaste with hydroxy appetite. Floss every night and do something called tongue scraping. Tongue scraper will probably cost you six or eight bucks, a little copper tongue scraper.

• 29:14Speaker 01

  Evidence is in on that. And if you have two or three minutes, do some oil pulling. Take a little scoop of organic coconut oil and just put it in your mouth and swish the oil around and spit it back out in the trash. After brushing your teeth? After brushing your teeth, just pull with a little bit of oil. Super good for your gums. So oil pulling is, it's an ancient Ayurvedic way of actually removing pathogens from the mouth without killing all of the good bacteria. Also, it also hydrates the gums. You know, most of us are using like really hard toothbrushes and we brush back and forth like this. And we're actually separating our gum line from our, from our teeth. We don't have good oral hygiene. Very few people floss.

• 29:56Speaker 01

  And if you look at the connection between the oral cavity and the rest of our biome, we're not really connecting some of the conditions that we have to our teeth, right? We're not connecting the root canal that we had. You know, five years ago, which leaves dead tissue in the body, which has now become necrotic and has an infection called a cavitation. We're not connecting that to our early onset cardiovascular disease, our hormone imbalance, our brain fog, our consistent headaches. So, so, you know, do your tooth brushing routine. Then when you get in your room, surgically remove all of the light from the room. I mean, like a surgeon, walk around and try to, you know, close your drapes. If you have an alarm clock on your nightstand, throw a towel over top of it. If

• 30:38Speaker 01

  you have a, if you have like a fire alarm, take a little piece of electrical tape and put it over the, the, the light on the fire alarm. You'd be shocked how little light it takes to raise cortisol levels at night. If you are going to be on your phone at night in your bed, which I don't recommend, but if you are, just go into your settings and set the red screen so that you actually are not looking at blue light raising cortisol, you're looking at a red screen. Make the room as cold as you can stand it. 68 or 69 degrees Fahrenheit is actually really good for sleeping. And then when you get in bed, invest in an $8 eye mask, a simple soft eye mask, not the ones with the little Velcro straps that, that irritate you, but a nice fat cotton eye mask. When you get in

• 31:20Speaker 01

  bed, just start a series of long, slow, deep breaths into your nose, pause, and out throw a straw in your mouth. And while you're doing that, every time a thought comes into your head, just grab that thought and pull it down into your lungs and literally breathe that thought right out of your body. You won't make it to 10 breaths and you'll fall asleep. And the point of developing this type of sequential sleep routine is that our bodies crave routine. One of the things that's happened as we've gotten more and more detached from the other nature is we're completely out of sync with the circadian cycle of the earth. We don't, we were out of, we're out of, we've lost a lot of connection. We've lost a lot of connection with each other. We've definitely

• 32:03Speaker 01

  lost our connection to mother nature. And what the blue zone research tells us is that this is a non-negotiable. Right? I mean, if you look at dieting across the blue zones, there's no continuity between diets. Nobody can make an argument that keto, paleo, pescatarian, vegan, vegetarian, you know, diet is the diet to live a long life. That's patently false. If you go to Sardinia, you've got high carbohydrate consumption, ultra-long life expectancy. Go to Singapore, you've got very high meat consumption, ultra-long life expectancies. Go to the Mediterranean, you have high oil and fatty fish consumption, ultra-long life expectancy. The diet secret is to eat whole foods, not processed foods. But the two non-negotiables in living a long life were sense of community and purpose,

• 32:47Speaker 01

  and mobility and exercise later in life. And by community and purpose, you know, that's, that's part of what I'm talking about is our connection back to Mother Nature. So when you get in bed, do this breath work exercise, you won't make it to 10 breaths. After you do this for seven days, you're going to be shocked how good you start to feel.

• 33:09Jack Selby?

  Okay, I'll do that for seven days, but I am incredibly skeptical when you say you won't make it to 10 breaths, because whenever I try to, to not think about certain things, I just end up thinking about more things. And then sometimes, like, if it goes on for a couple hours, I'll look at the clock and it'll be like,

• 33:28Speaker 01

  No, that's the worst.

• 33:28Jack Selby?

  It'll be like 2 AM. And I'm like, oh my God. Like, I'm just, I just know for a fact I'm not getting any sleep that night.

• 33:34Speaker 01

  So rarely is somebody telling you what that is, right? So, so, you know, what's, what's really incredible about the majority of, of things I'll do when, when I saw different challenges, people have anxiety, ADD, ADHD, is, is first I, I at least let them know what it is, right? So nobody tells you what's causing that, right? You, you, you, you talk about the characteristics of it. Like when people say, I have, I have anxiety. I mean, I feel anxious or anxiety all the time. And when you ask them what anxiety is, they'll say, well, it's like this sensation of the presence of a fear without the presence of a fear. I get, I get very anxious. Sometimes my heart rate feels like it's racing. I hyper-focus on things. Okay, those are all the characteristics of what you're talking about. What is it? What is causing that?

• 34:18Speaker 01

  What's causing anxiety and also causing your waking mind is a rise in a very specific category of neurotransmitters called catecholamines. The reason why this is important is these four neurotransmitters rise in a fight or flight response. If you walked outside of this door and Went out of your house and somebody was standing in front of you with a knife. You would immediately have a fight or flight response, right? Your pupils would dilate, your heart rate would increase, your extremities would flood with bud. You would start to have a fight or flight response. What is that response? It's a dump of these four neurotransmitters. Orbinefrine, epinephrine, ephedrine and dopamine. That's not important, but the point is, as these four neurotransmitters rise,

• 35:03Speaker 01

  they create first awakened state. As they continue to rise, they'll create a hyper alert state. As you continue to rise beyond that, you'll get anxious. Anxiousness will give way into anxiety. The actual sensation of the presence of a fear without the presence of a fear. You can have a panic attack from thinking about getting eaten by a shark, just like you can have a panic attack from somebody standing in front of you with a knife. One is a very real threat, one is an entirely perceived threat. Chemically, they're the same thing. So now the question becomes, now that we know what it is, how do we address it? So people that have these types of ruminating thoughts do extremely good on magnesium supplementation,

• 35:45Speaker 01

  especially magnesium 3 and 8, that will quiet your mind. Right? It will help you actually break down these neurotransmitters. Remember, in the human mind, we don't just create thought. We also break thought down, or else you'd always be thinking the same thing. The reason why you're in different moods throughout the day is we work on a stimulus response. So if we didn't break mood down or break thought down, we'd always be thinking the same thing or in the same mood. However, when we create thought at a faster rate than we break it down, the mind becomes clouded. And we call this attention deficit disorder. And about 70% of your audience, statistically speaking,

• 36:28Speaker 01

  based on their age that I looked at your demographics, suffers from ADD or ADHD at some point during their day or throughout their lifetime. And no one tells them what it is. Right? No one tells them it's a rise in catecholamines. It's an overactive mind. People with ADD or ADHD don't lack the ability to pay attention. They lack the ability to pay attention to so many things. So it's not attention deficit disorder. It's an attention overload disorder.

• 36:53Jack Selby?

  So you're saying magnesium?

• 36:54Speaker 01

  Magnesium is amazing for that. Yes. Specifically at night, magnesium three and eight. There are lots of different times of magnesium. So add that and you'll find that you're not ruminating.

• 37:03Jack Selby?

  Okay, I'll add that and I'll do that thing. Seven days, I'll see if it works.

• 37:07Speaker 01

  You're gonna thank me.

• 37:07Jack Selby?

  I appreciate that. I appreciate the challenge.

• 37:09Speaker 01

  You're gonna thank me for that.

• 37:10Graham Stephan?

  I'm curious, when it comes to living longer, what about all these anti-aging products you see? Are those scams? Or is it purely just a visual thing to like reduce wrinkles? Does anything really make you live longer? And when it comes to running a website, I just gotta say that it could be difficult to figure everything out. From SEO, traffic, uptime, security. Sometimes hosting could just flat out be difficult. There could be slow speeds, confusing dashboards. And when something goes wrong, good luck getting help.

• 37:37Jack Selby?

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• 37:46Graham Stephan?

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• 38:02Jack Selby?

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• 38:17Graham Stephan?

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• 38:22Jack Selby?

  All you gotta do is go to kinsta.com/ICH to get started. Once again, that is K-I-N-S-T-A dot com slash I-C-H. Kinsta.com/ICH. Thank you so much to Kinsta for sponsoring this episode.

• 38:33Graham Stephan?

  Does anything really make you live longer?

• 38:35Speaker 01

  Yes, I mean, some are and some aren't, right? I mean, I think that if you look at the broad array of all of the anti-aging devices that are out there. And if you wanna get paralysis of analysis, just Google anti-aging devices, right? I mean, you'll spend, you'll be down so many rabbit holes. So where I start with these devices are, what are the devices that most closely mimic what we get from Mother Nature? So for example, since we're so detached from Mother Nature, we have two choices. We can reattach to Mother Nature, or we can use devices that make up for that deficit. So this is where I would start. So what is, what do we get from Mother Nature? We get magnetism from the earth. We get oxygen from the air. We get light from the sun.

• 39:17Speaker 01

  I don't think that we emphasize the importance of these three things enough. I mean, earthing and grounding is actually a very real thing. People want to put poo it as some kind of Indian voodoo science. It's not. When you take your shoes off and you touch the surface of the earth, there is a fizzy, there's a, there is a low Gauss current that the earth has. And by making contact with it, you actually change the physiology in your body.

• 39:39Jack Selby?

  Does it matter what you step on? Like, do I need to step on grass or dirt?

• 39:44Speaker 01

  Yeah, dirt.

• 39:45Jack Selby?

  But not concrete. If I step on concrete.

• 39:47Speaker 01

  Yeah, usually concrete will not be grounded.

• 39:49Jack Selby?

  Why is that?

• 39:49Speaker 01

  Which is because it's insulated from, from the earth. Sometimes there's enough rebar in there that it, that it, that it's grounded. But, you know, I'm talking about dirt, grass, sand. So how do you mimic the low Gauss current of the earth? This is where PEMF mats come from, pulse electromagnetic field, right? So people buy these PEMF mats and put them in their, in their beds. Grounding mattresses are very good for your bed. Because a lot of us, especially people that are living in condos, you know, are not in contact with the surface of the earth. You can use grounding sheets. You can use a PEMF mat. But if you don't want to spend the money on that, take a few minutes and take your shoes off, touch the surface.

• 40:24Jack Selby?

  Is it just a few minutes is all you need?

• 40:25Speaker 01

  Less than six minutes.

• 40:26Jack Selby?

  And, and what are the like actual benefits that you will see from grounding?

• 40:32Speaker 01

  So to be hyper-specific, you will repolarize the surface of your cells. So for example, if I was, and I've done this hundreds of times, if you go on my Instagram, you'll see I've got videos of, of doing this. I'll take my production manager. He's always my guinea pig. Sorry, Max. And I'll prick his finger and I'll put a drop of blood on a slide and I'll actually show you under a microscope what his blood looks like in real time. And what you'll see is all the red blood cells, they start to get stuck together and clumped up. And why is that? Because if you take a red blood cell or a sphere, and you actually have two of these side by side, if they have the same charge, they can't touch, like two north poles of a magnet. As soon as they get opposite charges, they attract.

• 41:17Speaker 01

  And once they attract, they stick together and they get clumped up. Well, as we get less and less in contact with the earth, we build up this charge in the body and our cells start to stick together and get clumped up. After you lay on a PEMF mat for 20 minutes, or you go out and do some grounding, you prick your blood, your finger again, look at the same blood, you'll see all of these red blood cells are separated and they look like eggs slithering around in a bowl full of oil. They're just passing by each other. You've opened up all of that surface area. I mean, these little things for your cellular biology, that thing, that will cost you nothing.

• 41:54Jack Selby?

  What about going in the ocean? I feel like every single time I go into the ocean, I feel that is the quickest that I will ever feel better. And a lot of the times, if I'm sick and I go into the ocean, I notice that my sickness gets dramatically better, a lot faster, especially if I go surfing or I spend a good amount of time just like in the waves and in the water.

• 42:17Speaker 01

  Well, because you're doing three things. Number one, you're grounding. Probably don't know it. You're getting a high amount of ions, which I'll explain in a second. And you're also getting sunlight. You know, we've been taught to fear the sun. I mean, but if you actually looked at a chart of the parabolic rise of skin cancer, it would be superimposable with the parabolic use of sunscreen. So why have, why have 23 brands of sunscreen been pulled from the market since 2018 for directly being linked to skin cancer? Why did we not have the same rates of skin cancer in the 50s as we do today when we're parabolically using more sunscreen today? I thought it's the ozone layer, right? Did the ozone layer is eaten away?

• 42:54Jack Selby?

  Also that we're better at diagnosing it now, whereas back in the day, it wouldn't have been so abundantly clear.

• 42:59Speaker 01

  Well, that's, I don't believe that to be true. I think that what, what's, what's happened is we eat such a pro-inflammatory diet now. We, 67% of the majority of our diets is highly processed foods. These are not even Foods. We don't eat whole foods. We don't get the right kind of sun exposure. We get no sun, no sun, no sun. Then we go out on a vacation and we just hyper dose ourselves and we get fried. What I'm talking about is, you know, there's a, there's a special part of the first part of the day called first light. And this is about the first 60 minutes of the day. There's no UVA and there's no UVB rays during this time of the day. There are healthy rays that will create vitamin D3. You let that light touch your skin. It does all kinds of benefits, which I can go into

• 43:41Speaker 01

  the science behind that. Microvascular circulation, reduction of inflammation. Very good for you to get small doses of sunlight every single day. In fact, it's probably the greatest mood enhancer you could, you could ever do. If you want to, if you really want to reset your circadian rhythm, wake up in the morning with the rise of the sun and just go out and get natural light into your eyes.

• 44:01Graham Stephan?

  Can you overdose on like vitamin D3 or magnesium?

• 44:06Speaker 01

  Very difficult to overdose on vitamin D3 or magnesium. So the reference range for vitamin D3 is 30 nanograms per deciliter to about 100 nanograms per deciliter. If you were to go out in the sun for 35 or 40 minutes in board shorts or a woman with a bikini on, lots of skin exposed, you'd manufacture about 25,000 IU's of vitamin D3. So, so with these different vitamins, especially water soluble ones, we're meant to actually be able to eliminate higher doses of it because, you know, you're not really controlling the exact same dose you're taking every day if you were getting it from food. So your body can eliminate the excess. It is very difficult to overdose on vitamin D3 if you really, really over supplement it. If you're taking 5,000 IU's of vitamin D3

• 44:50Speaker 01

  every day with 80 micrograms of K2, there's virtually zero chance you'll overdose. And there's extraordinary evidence that staying in the 60 to 80 nanogram range for vitamin D3, which is the higher end of the range, has all kinds of benefits. It's tied to reduce.

• 45:05Speaker 01

  Reduced risk of breast cancer for for women. It's tied to better autoimmune response across the board in men and women. I think that's one of the foundational supplements. And you know, B12, yes, it's in a lot of our different supplements, workout powders and our vitamins. You'll see that sometimes on a blood test, the B12 gets really, really high, but it's a water soluble vitamin and we eliminate it very easily.

• 45:25Graham Stephan?

  That's something I'm curious about. Energy drinks and pre workouts, are those really bad for you? Because I've seen some that have like vitamin B12 and you see it has like 12,000% of your daily needs. Plus like Gourana and like Taurine and a whole bunch of caffeine.

• 45:39Speaker 01

  Yeah, I'm not, I'm not really, yeah, I'm not really a big fan of those. I mean, those are filling a gap that, you know, you should ask yourself, you know, these are the kinds of questions we should ask ourselves. You know, why is it that I'm needing an energy drink in the, in the middle of the day? What does my sleep look like? Did I exercise this morning? Am I eating whole foods? Am I eating just a pro inflammatory diet? And it's, it's, I'm not one of those people that, because the research doesn't say to do this, that preaches a really dogmatic diet. I, I preach that people should be eating whole foods. The majority of the foods that we're eating are actually have, I mean, and forget the even really harsh stuff like the forever chemicals.

• 46:19Speaker 01

  Like, you know, glyphosate, you know, herbicides, sexicides, pesticides, polyfluoroalkyls, food dyes. You know, all of these things that are just straight forever chemicals. And, and look at in the basic, you know, in the American diet, for example, we have, um, we're the only country in the world that sprays our entire grain supply with something called folic acid. We've been led to believe that folic acid is a natural vitamin. That's, you know, but most people have heard of folic acid. They think it's vitamin B9. It's not. Folic acid is a manmade chemical that we make in a laboratory. You cannot find it anywhere on the surface of the earth. It does not exist naturally in Mother Nature. And so why is it so prevalent in our diet?

• 47:01Speaker 01

  Well, because in 1993, the chemical industry convinced the federal government that we needed to spray our entire grain supply with folic acid, all flour, all bread, all pasta, all cereal, grains of any kind. Although we don't call it sprayed with folic acid, we call it fortified or enriched. So fortified or enriched foods are foods that are sprayed with folic acid. So. What happens when you take high doses of, you know, it doesn't sound like a big deal, right? All this folic acid, till you realize it's the most prevalent nutrient in the human diet, and it's completely synthetic. So I'm not saying don't eat grains, or rice, or pasta, or cereals, or bread, or things made with light flour. I'm saying eat the

• 47:46Speaker 01

  non-fortified, non-enriched versions of those, the organic versions of those. If you've ever, like, eaten a bowl of pasta and a basket of bread here, and you just feel like you want to go to sleep, and you're in a bad mood, and your gut blows up like a tick. But then you go to Italy, or you go to France, and you have a fat bowl of pasta and a basket of bread over there, maybe even a glass of wine, you feel amazing. You actually lose weight eating pasta and bread in Europe. Why is that? They don't spray it with folic acid.

• 48:12Graham Stephan?

  Why did they start spraying with folic acid? Did they think at some point there's a benefit, or is this just like some company wanting to make money?

• 48:19Speaker 01

  Well, a little bit of both, right? There was, the intention, the positive intention was they wanted to reduce incidence of neural tube defects in newborns. Okay, so they looked at, well, the majority of people that are having these neural tube defects are folate deficient. Folate comes from green leafy vegetables, it's widely available in nature. So they said, well, everybody's folate deficient, so let's use this synthetic version, folic acid, we'll force it into the food supply, and then nobody will be folate deficient anymore, and it will reduce the number of neural tube defects. And that was great intention. What they didn't

• 48:59Speaker 01

  realize was that 44 to 50% of the population cannot process folic acid. They cannot convert folic acid in their bodies into the usable form called methylfolate. So what happens? Now you have a deficiency in methylfolate. What does a deficiency in methylfolate cause? Slow gastrointestinal motility. And what does that mean? That means that you get intermittent gas, bloating, diarrhea, constipation, irritability, and cramping. And what happens when you get those symptoms is you go down the road of food allergies and food sensitivities. You get your gut microbiome checked. You go on all kinds of elimination diets. Nothing works, because you have, your body is missing the raw material methylfolate, because you cannot

• 49:44Speaker 01

  convert the folic acid into methylfolate. What happened, what would happen if instead of taking folic acid, you took the methylated version called methylfolate? Those symptoms would go away. When young women get pregnant, the very first thing their OB-GYN tells them to do is to take very high doses of folic acid. Well, half of these women can't process folic acid. So what happens? They develop postpartum depression, which for the record, begins during pregnancy. It's called postpartum depression, but it's actually a depressive cycle that begins during pregnancy. And then eventually, when the pregnancy ends and they stop taking the prenatal vitamin, the symptoms go away. So they blame it on the pregnancy, not on the vitamin.

• 50:27Speaker 00

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• 51:26Speaker 01

  So if we would, understanding human physiology, the solution is not a synthetic chemical. The solution is the nutrient the body needs, which is called methylfolate. So if there are any young women that are planning to get pregnant, listening to this podcast, don't take a prenatal that has folic acid. Take a prenatal that has methylfolate. Your chances of postpartum depression go down. Your chances of improving the neural tube activity for your baby, which is what you want to do, go up and you should have a healthy break, happy pregnancy.

• 51:54Jack Selby?

  So we're going to introduce an idea called the 80/20 rule. I'm sure a lot of you guys are familiar, but if you aren't, that basically means that 20% of your action has 80% of the results. So if you were to say three to five things, maybe applying the 80/20 rule to this. What would you say are the things people should do right now to increase their lifespan or health span?

• 52:15Speaker 01

  So, number one, fix your sleep. And if nothing else, start drawing attention to your sleep. Be intentional about your sleep. Number two, I would say is develop a whole food diet, right? The whole food diet means that you're eating foods as close to their natural form as, as possible. Meat, fish, chicken, eggs, avocado, coconut oil, olive oil, nuts. And, super important, permanently eliminate tap water and seed oils from your, from your diet. I mean, we, we know that, you know, tap water with fluoride and chlorine has forever chemicals in it, polyfluorals, alcohols, all kinds of things.

• 52:58Speaker 01

  Most people don't even know that fluoride is actually not fluoride for your teeth. It's, it's fluorosilic acid, which is the waste product from phosphate fertilizer production. We produce billions of metric tons of phosphate fertilizer in this country every year. We have to remove something called fluorosilic acid from that, or it will kill the plant. That's a waste product from that industry's production. We take that fluorosilic acid, we dump it into our municipal water supply as fluoride. It is a neurotoxin and it has been tied to decreased IQs as you increase the amount of fluoride in, in your water. Chlorine, which I get it, is used to sanitize and kill pathogens. There is still high amounts of chlorine in our, our tap water.

• 53:42Speaker 01

  So, if you wanted, if, if you want to do just a couple of things, a couple of small shifts that will make dramatic shifts in your cellular biology. Number one, focus on your sleep, be intentional about sleep. Number two, eat a whole food diet. Number three, get rid of seed oils and tap water in your diet and, you know, focus on eating whole foods. That's where I would start. Secondly, I would look at your supplementation routine. You should be taking a methylated multivitamin, vitamin D3, an omega-3 fatty acid, preferably one from a black seed oil or from small, small fish. Eating, taking an omega-3 fatty acid and, and also prioritizing protein.

• 54:25Speaker 01

  Those are, uh, those are, those are where I would start with, you know, diet and lifestyle. And then I would make exercise non-negotiable. And by exercise, it doesn't have to be like intense, like massive hits cardio and, and, um, you know, intense weight training. Walking is probably the most underrated exercise in the world. Um, you know, it reduces your, uh, improves your insulin sensitivity. It allows your, your muscles to absorb glucose like a sponge. If you only have a short period of time to exercise, weight training, hands down, is better than cardiovascular training across the board in nearly every study that I've looked at. So if you only have a short period of time, try to lift weight.

• 55:00Graham Stephan?

  Yeah. For tap water, what about having a Brita? Like you fill up those little Brita things and.

• 55:05Speaker 01

  Yeah. Brita, Brita one that, you know, I, I used to be a big fan of Brita, but actually after looking at some of the water testing on it's sort of gimmicky. It's a, it's a sediment filter, um, but the particular matter, you really want to get out of the water, the polyfluorals, the, you know, the, the fluoride, the chlorines, uh, microplastics, those kinds of things, you're not going to get out with a Brita.

• 55:23Graham Stephan?

  What about reverse osmosis?

• 55:25Speaker 01

  Reverse osmosis is amazing, amazing. So if you get a R O filter, like a four-stage R O filter, that's incredible. Remember that you have to re-mineralize that water. My, my favorite two bio hacks, uh, right now that are very inexpensive are something called, um, H2 tabs. It's putting hydrogen gas in your water and something called Baja Gold sea salt. It's just a mineral salt. It's like a Celtic salt or a pink Himalayan sea salt. So many of us are mineral deficient. Like we don't realize how mineral depleted our soil is and we actually don't put minerals in our body. So the, the, one of the best things you can do, first thing in the morning is take an eight ounce glass of water.

• 56:09Speaker 01

  You can put one of these hydrogen tablets in there. Um, it's pressed elemental magnesium, drop it into the water. It will fill that water with hydrogen gas and then add about a quarter of a teaspoon or a full dropper of Baja Gold mineral salt. And this will get you all of the trace minerals that your body needs. Stir it up and just whack it back. You will never do anything else with your morning routine because that that immediate reduction in inflammation, hydrating and mineralizing the body will make you so clear, so cognizant, so awake when you transition into the day that morning, you'll start to feel the power of just putting mineral hydration and reducing.

• 56:48Graham Stephan?

  After what, like 30 minutes?

• 56:49Speaker 01

  Um, no, two minutes.

• 56:52Graham Stephan?

  I would love to try it. What do you think about LMNT, those little like?

• 56:56Speaker 01

  Yeah, so LMNT, just like a lot of other electrolyte supplements. They focus on the big ones, sodium, magnesium, potassium, right? But the truth is, there's a whole host of trace minerals that we desperately need. Boron, manganese, molybdenum, silica, selenium. Um, you know, there are so many minerals that we need. For example, most people think that our bones are made of calcium. They're not. Our bones are calcium combines with something called phosphorus and it forms something called hydroxyapatite. Your bones are hydroxyapatite, they're very strong, but calcium is only one component. In order for this to happen, you need 12 minerals, right? If you are missing any one of these 12 minerals, your bones will not mineralize.

• 57:39Speaker 01

  So if you're missing magnesium, molybdenum, silica, selenium, boron, iron, um, any of this, uh, silica, any of these, these 12. So in the morning, if we hydrated and mineralized our bodies, like a, like a bag of Baja Gold Salt would probably cost you, I don't know, like 12 bucks and it will literally last you five years. Um, so that re-mineralizing first thing in the morning is so, so important. Um, the, the hydrogen tablets that effervescent into hydrogen gas, that hydrogen gas, um, when you put it into the body, because it's the lightest element in the universe, it's the most prevalent element in the universe, it goes right across the blood-brain barrier and has dramatic effects on the inflammatory process in the body.

• 58:21Speaker 01

  Because people don't realize that 70% of our circulation is not actually done by our heart. Our heart circulates about 30% of the blood in our body. 70% of our circulation is done by an activity called vasomotor or vasomotion.

• 58:37Speaker 01

  Think of a snake swallowing a mouse, right? So there's no, no pressure going in the snake's mouth. It's a muscular contraction, so it's a wave-like motion. So if you want to cater to that part of your circulatory system, which is the vast network in your brain, you need to reduce the inflammation. One of the safest ways to do that is with hydrogen gas, in my opinion. So hydrate, mineralize, you know, first thing in the morning. Sometimes you will, you'll feel like you won't even need coffee. You'll be so clear and so awake just from reducing that inflammation.

• 59:09Jack Selby?

  If you personally could go back to yourself at 20 years old, what's one thing that you would have told yourself?

• 59:16Speaker 01

  Stop drinking so much.

• 59:17Jack Selby?

  It would be the alcohol.

• 59:19Speaker 01

  Yeah, probably be the alcohol. Like I've come full circle on alcohol. And I did some other things I'm not particularly proud of in the nightclub days. But alcohol, it's not the alcohol. It's what the alcohol becomes. So alcohol becomes something called the celedaldehyde when it's converted in the liver. And this drops the pH of your blood, makes you more acidic. You know, the hangover that you have is from the acidity. It's from the, you know, which is why breath work can walk you right out of a hangover. Hydrogen gas can walk you right out of a hangover. If you use a hydrogen tablet, you can walk your way right, right out of a hangover. It's that inflammation, that vasoconstriction. In fact, you know, interestingly, most people that suffer from headaches, especially chronic migraines, there's a really interesting study

• 1:00:00Speaker 01

  in the Wiley Journal of Headaches where they actually looked at migraine headache sufferers and found an inverse relationship between sodium and migraine headaches. So in other words, as sodium went up, migraine headaches went down. As sodium went-

• 1:00:18Speaker 00

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• 1:00:47Speaker 01

  Down, migraine headaches went up. And what was the reason for this? Because most people think that the headache is coming from their brain. That's not true. There are no pain receptors in the brain. The brain is actually not capable of generating a pain signal. So, nothing that you're feeling when your head hurts is your brain. There's a covering over the brain called the dura. And this, like, imagine saran wrap stretched over the top of your brain, right? And the dura is fraught with pain receptors. And it hates two things. It hates being stretched and it hates being contracted. What determines whether or not it's stretching or contracting? The sodium gradient. It's called osmosis. So, very often, you can put, and don't take my word for it. Please go to the Wiley Journal of Headaches and read this study.

• 1:01:33Speaker 01

  3,919 participants, I think, in this study. It's a very, very well structured meta-analysis. And, um, and just try, especially if you're a migraine sufferer, just try adding Baja Gold Sea Salt to your morning routine and see if after seven days of doing that, you have any, any further head.

• 1:01:50Graham Stephan?

  So, how do you avoid a hangover?

• 1:01:53Speaker 01

  Avoid drinking would be the first thing.

• 1:01:55Graham Stephan?

  Let's just say you're drinking, though. Let's just say you want to have a few drinks, but you don't want to feel like crap the next day. Because I've seen so many things with the charcoal supplements.

• 1:02:04Speaker 01

  Yeah, but that's, that's, that's trying to bind it. You know, I would say dose up on the B vitamins, the complex of B vitamins, and a very specific form of B12 called methylcobalamin.

• 1:02:15Speaker 01

  Hydrate while you're drinking. And in the morning, same exact thing. If you want to get rid of a hangover, the worst hangover of your life, in 10 minutes, this is how you do it. You take 10 ounces of water, put in hydrogen, an elemental magnesium tablet that will effervescent into hydrogen gas, add a mineral salt. You can use Celtic salt. You can use Baja Gold Sea Salt. I would prefer that, not a partial supplement that just has potassium, magnesium, and sodium. Use a, a real mineral salt. Whack that back and then go outside preferably and just do a short round of breath work. Try doing five obnoxiously deep breaths.

• 1:02:56Speaker 01

  Followed by a very long pause on the exhale and I'll explain why. And when I mean obnoxious, I mean obnoxiously deep breaths. Get a lot of oxygen into your lungs. On your fifth exhale, exhale and hold your breath as long as you can. The reason for that is that carbon dioxide is the main vasodilator in the human body. We think it's nitric oxide. It's not. It's carbon dioxide. The reason why you get vascular during exercise is because of the CO2 going back to the heart or going back to the lung. And so if we hold our breath, what will happen is the CO2 will build up. You will get a vasodilation and then when you breathe in again, that oxygen will smack the tissues.

• 1:03:40Speaker 01

  Do three rounds of that, three rounds of five obnoxious breaths. A hydrogen tablet, I use one called H2 Tabs to put hydrogen gas in your water and take and mix it with mineral salt. Your hangover will be gone in 10 minutes. I don't care how hard it is.

• 1:03:55Graham Stephan?

  Now, what about if you get a really bad night of sleep? Because sometimes we'll be traveling. We'll get to the east coast and it's like 2 o'clock in the morning there. Oh, we gotta be up at 8 for a podcast. We have a short time to sleep and we wake up and I am exhausted. And usually that's me going and like chugging back coffee to try to wake myself up. Is there a better alternative to that?

• 1:04:16Speaker 01

  Yeah, so there's three alternatives. One, you already broke one of the cardinal rules that I wouldn't break. I wouldn't have a podcast at 8 a.m. I would prioritize sleep and exercise rather than podcast, travel and meetings. But if you can't do that, which I understand some people don't have control of their schedule. They can't be intentional about sleep and exercise. They have to be intentional about their obligations. But so there's three things you can do. Number one, remember that when you're sleep deprived, part of what's happened is you have you have some inflammation that wasn't rid from the brain the previous night. And you have to preserve the precious amount of oxygen that's in your system because it's fixed. The amount of blood in your system is fixed. The amount of oxygen that's in your blood right now is fixed.

• 1:05:00Speaker 01

  As soon as you eat, you are going to divert all of those resources from your brain straight Your gut. So on days where you have had limited sleep, eat very, very light. These are great days to intermittent fast. They're great days to focus on proteins and fats only. Stay away from high glycemic carbohydrates, stay away from multiple meals. Eat light and when you eat, just eat proteins and fats. So for example, if you're going to eat in the morning, have scrambled eggs and a slice of avocado, slices of avocado with some sea salt or maybe some olive oil. You know, in the afternoon, have a, you know, or the evening, have a piece of fish and, and vegetables. No starches, no carbohydrates.

• 1:05:43Speaker 01

  And what you'll do is you will divert less blood and less oxygen from your brain to your gut. If you actually stood in front of a thermograph, which reads the heat in your body. And you looked at what your, where all the blood was focused in your body before you eat. You'd see that your brain is glowing like red and orange. Lots of blood, lots of oxygen up there. Then you stuff this 30 foot long tube, which your intestinal tract is, full of food, especially high carbohydrate food. And your blood will all divert to your gut and it will power you down. You will be so sleepy, you'll be exhausted, it will make you more.

• 1:06:18Graham Stephan?

  That's interesting. So I've noticed I don't work as well after I eat. I just don't have the energy. So what I found is when I wake up, the only thing I could do if I want to optimize for like just productivity and efficiency is I make a coffee, I put in some protein powder in there and a few other like, you know, a creatine supplement. Mix it up and that's all I eat until about one or two.

• 1:06:38Speaker 01

  Perfect.

• 1:06:38Graham Stephan?

  Because if I eat, I just get tired. Is that the reason why? Or is it like what I'm eating? And I try to eat healthy.

• 1:06:44Speaker 01

  Yeah, it's exactly why you've just diverted all that blood to that 30 foot long conveyor belt. And if you look at 30 feet of intestinal tract, you'll see that it's just enveloped with blood vessels. All right. So when you divert all that blood, guess what goes with it? The vital oxygen, which you perceive as energy. You know, when you say, Gary, I had a lot of energy today. Physiologically, what you're saying is I had a lot of oxygen in my blood today. So if oxygen equals energy, which it does, then if you want more energy, you need more oxygen. So how do you get that in your blood? You stop diverting it to the gut.

• 1:07:16Jack Selby?

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• 1:07:35Graham Stephan?

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• 1:08:01Jack Selby?

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• 1:08:24Graham Stephan?

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• 1:08:37Graham Stephan?

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• 1:09:21Graham Stephan?

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• 1:09:43Jack Selby?

  Are there certain supplements that people take that are completely useless?

• 1:09:47Speaker 01

  Yes, lots of supplements people take.

• 1:09:49Jack Selby?

  What are some of the most common useless supplements?

• 1:09:53Speaker 01

  Cyanocobalamin, form of B12, and a lot of multivitamins.

• 1:09:57Jack Selby?

  Some multivitamins are completely useless?

• 1:09:59Speaker 01

  Some multivitamins are completely useless. So for example, let's look at the category of probiotics. So what are probiotics? Probiotics are bacteria. And how do we sell probiotics on the label? We sell it by what's called CFUs, colony-forming units, and we sell it by the number of bacteria. So you're walking down the aisle and this bottle says 50 billion CFUs, colony-forming units, and 12 strains. And the next one says 10 billion and three strains. So obviously, we think the one with more is better. But if you think about, all probiotics are bacteria, right? And the only reason that we have a stomach is to kill bacteria.

• 1:10:43Speaker 01

  That's the role of the stomach. The stomach's role is to be the gateway between your oral cavity and your intestinal tract, and to kill bacteria before it gets into your body. And so if all probiotics are bacteria, and the stomach is designed to kill bacteria, then guess what happens when you take a probiotic that's not protected from stomach acid? That capsule dissolves, and you bathe all of those probiotics in stomach acid, and you pass dead bacteria into your stomach. So the majority of probiotics do not account for stomach acid. So they don't have a capsule that protects them from the stomach acid, so they pass into the intestine as dead bacteria. Really good probiotics will be inside of a capsule that does not dissolve in acid. It dissolves in an alkaline environment.

• 1:11:28Speaker 01

  So it actually delivers the probiotics to the neighborhood in which they live, rather than delivers them into this acid bath where they're gonna die. So if you're gonna choose a probiotic, I would choose one that protects against stomach acid. Also, we have to understand that certain vitamins are water soluble, and certain vitamins are fat soluble. So remember the acronym, put your vitamins in the attic. And spell attic, A D E K. I still remember this from grad school. Put your vitamins in the attic. And the reason why they say put your vitamins in the attic is because vitamins A, D, E, and K are fat soluble.

• 1:12:11Speaker 01

  So in the morning, when you take a vitamin D3, you should take it with food, or you should take one that's suspended in oil. Because a lot of what we do in the supplement industry is we grab all this stuff from Mother Nature, and then we package it to try to put it back in the body. And when we take it from Mother Nature, we destroy it. When we package it, we package it in a way the body can't absorb it. And then we assume that it's going to act the same way when we put it in the body. So really good supplement manufacturers go through a process of properly extracting the nutrients, and they package them in ways that are bioavailable. So probiotics is probably the biggest one that people are taking that is completely useless, unless they're taking one that protects it from stomach acid,

• 1:12:56Speaker 01

  and they spend lots of money on probiotics.

• 1:12:59Jack Selby?

  If you were to bet on one person living to 120 years old, who would it be right now?

• 1:13:04Speaker 01

  Anyone listening to this podcast that's alive in five years.

• 1:13:07Jack Selby?

  Can live to 120?

• 1:13:09Speaker 01

  No question. It will be your choice whether or not you want to live to 120, possibly 140.

• 1:13:13Jack Selby?

  How are they going to do that?

• 1:13:14Speaker 01

  There are people alive right now that are definitely living to 120, 100.

• 1:13:18Jack Selby?

  On social security, they'll live until like 100.

• 1:13:20Speaker 01

  Social security, they're like 360 years something. Yeah, a lot of people in the 200s right now.

• 1:13:27Jack Selby?

  That's, that's the secret.

• 1:13:28Speaker 01

  They're doing better than the difficult times.

• 1:13:30Jack Selby?

  You'll live forever.

• 1:13:31Speaker 01

  The reason for this is that this is a really exciting time for humanity right now, because I believe, and especially, you know, this Maha movement is going to help propel this. I believe that if you're alive in five years, it will be your choice whether or not you want to live to 120. The reason why I say that is, for the first time, we have the conversion of large data, huge pools of data, artificial intelligence, and early detection. And these things are unifying. And what I mean by this is, big data and artificial intelligence is about to circumvent the entire system. No longer is pharma going to control the narrative.

• 1:14:13Speaker 01

  And even the FDA, CDC will do their best. But big data is starting to prove what works and what doesn't. And it has no agenda. So in other words, the statin theory of the statin hypothesis of cholesterol is being thrown by the wayside. A lot of the hypotheses around hypertension are being debunked by big data. A lot of hypotheses around SSRIs, selective serotonin reuptake inhibitors is being debunked. So a lot of the chemical synthetic pharmaceutical theory is actually being debunked by large data.

• 1:14:51Speaker 01

  We're realizing that the way to live a longer, healthier, happier, more fulfilling life is because of modifiable risk factors. Things like what I just was telling you about. And that the answer is not chemicals, synthetics and pharmaceuticals, that the answer is nutrients. And we're learning how to test the body for certain nutrient deficiencies. You want to see magic happen in human beings? You give their body the raw material it needs to do its job. I think the most undiscussed, undiscovered things are things like mineral salts. Hydrogen gas, I think, is, I think hydrogen water tablets will be as common as a multivitamin in 10 years. Because the research proves that this element can not only reduce inflammation, lengthen telomeres, improve circulation,

• 1:15:35Speaker 01

  improve the absorption of our vitamins, our minerals, our amino acids. It's so prevalent and it's so harmless, we can soak injured limbs in this kind of water. We're going to find that hydrating, mineralizing and neutrifying the body, prioritizing sleep, connection, sense of community, and getting back to mother nature, whether we do it through biohacking modalities or not. This is going to prove to be the most massive.

• 1:16:00Graham Stephan?

  How long could someone realistically live for? Is there going to be a point where just like physically, we can't get past like 200 years without attaching our head to like a machine? And just like being physically present, like at what point does the body just naturally break down no matter what you do to it?

• 1:16:15Speaker 01

  I don't think we know that answer. I think that we're starting to, I think. The greatest theory in aging that's emerging now is this theory of immunofatigue. And what it basically, what it says is that the immune system as we age is becoming progressively more overwhelmed, right? Like if you, if you put a toxic compound into an infant's body, you see how fast the body reacts to it. By the time you are middle age, you know, the amount of glyphosate, microplastics, aflatoxins, mold, mycotoxins, metals, viruses. So, so the immune system, we think of the immune system as something that actually defends us from foreign invaders, which is very true. It defends us from, you know, parasites, bacteria,

• 1:16:57Speaker 01

  viruses. But about 65% of the immune system's role is to police ourselves, right? It's actually watching our bodies. If you think about the fact that every form of cancer, regardless of its form or its origin, was at one time a healthy cell. It's a healthy cell that became metabolically sick. And so why do some healthy cells that are becoming metabolically sick get rid from the body and some actually set up shop and become a cancer? Because it's slipped by the immune system. So the majority of people listening to this podcast right now have at some point in their lifetime had CTCs, circulating tumor cells in their blood, the, the, the stage zero form of cancer. But it was a walk in the park for the immune system.

• 1:17:40Speaker 01

  The immune system saw it and, and got rid of it. The majority of these viruses that we get in later in life are not actually viruses that we're catching. They're viruses we've always had. When people come down with Epstein-Barr virus, that's motto that they had as, in eighth grade, coming back as an adult. When you get chickenpox as a child, it comes back as shingles. You didn't catch shingles or catch Epstein-Barr, you've always had it. So why did it appear in some people and not appear in others? Because their immune system was fatigued. This is so, you know, when you, when you, when you realize that 40% of every DNA strand in our body is not human, it's viral. 60% of our DNA is human DNA. 40% of every strand of DNA in our bodies is viral.

• 1:18:24Speaker 01

  And so why is it that some people get those viruses and some people don't? You, you probably both have Epstein-Barr virus. Your immune system, well, probably mostly Jack. Yeah, I mean, look at him.

• 1:18:35Jack Selby?

  Graham's got the Epstein, whatever it is.

• 1:18:39Speaker 01

  Yeah, Epstein's not a good virus right now politically. Cyto megalovirus, let's go with that one.

• 1:18:46Speaker 01

  Jack definitely has more, I can just see it, see it in his eyes. But, um, but the whole point is it's a message of hope too. Like, I don't want people to feel overwhelmed by this. I want people to feel inspired by this because, you know, the, the greatest pharmacy is the one that God gave us. I mean, if we, if we would get back to the faith in humanity and mankind, the power that this has over this, frequency matters, sense of community matters. What we put into our temple matters. It's so astounding to me that so many of us just let all these thieves into the temple. We don't take care of the temple. We don't treat our bodies like a temple and then we wonder why it's not serving us. It doesn't take much to be in service to yourself, you know, just rearranging habitual patterns.

• 1:19:29Speaker 01

  I have a whole community of people, my ultimate human community. I'm trying to, to affect their habits so that they can make real, permanent lifestyle change. Like, how should I be sleeping? How should I be waking up?

• 1:19:43Jack Selby?

  What would you say are the biggest health scams that have been debunked that people continue to believe?

• 1:19:49Speaker 01

  Oh, that's actually a really, uh, good one. There are a lot of those centered around, uh, specific interventions. Like, for example, I'm a big believer in NAD. I don't think that NAD is a scam, but I would rather use supplements that improve the body's natural production of NAD than to put, um,

• 1:20:11Jack Selby?

  What is NAD?

• 1:20:12Speaker 01

  NAD is, it's technically nicotinamide adenine dinucleotide. It's capital N, A, D with a little plus. Right? So there is a lot of supplements that will say this is an NAD oral supplement. You can't actually supplement with NAD orally. You can do it intravenously. You can do it through patches. You can actually do it through a sublingual, but you can't swallow an N A D capsule because as soon as it opens.

• 1:20:36Graham Stephan?

  So you're just saying nicotine?

• 1:20:37Speaker 01

  Nicotinamide adenine dinucleotide, N A D. Nicotine is different. Nicotine, your classic nicotine you're thinking of, whether it's tobacco derived or not, actually has some benefits. It's just the delivery system that we use, that vaping, smoking, a lot of the delivery systems for nicotine are the villain, not the nicotine compound itself.

• 1:21:00Graham Stephan?

  Can we pause there for a quick second on nicotine? What about the patch or the gum? Are you saying that nicotine can be good for you?

• 1:21:09Speaker 01

  Yes, I'm saying that nicotine can have beneficial, it can have benefit in the body. It's usually the delivery system of getting nicotine that's the issue.

• 1:21:19Graham Stephan?

  So is there a healthy way to get nicotine? And should you get addicted to nicotine?

• 1:21:26Speaker 01

  Yeah, I'm not saying you should get addicted to nicotine, but I mean, some of the oncology research, some of the competitive binding receptor research that actually shows, for example, in the beginning of the pandemic, a lot of smokers didn't get COVID. You might have heard of that. Fauci came out and really blasted it. But why were smokers not getting COVID? Because SARS-CoV-2 bound to the same receptors as nicotine. We also know that it has beneficial effects in some oncology treatments. We don't think of nicotine as being one of the bullets in the arsenal against cancer, but it is emerging as a real potential for oncology treatment. Now, for the record, I'm not an oncologist or a physician, but I've been reading the research.

• 1:22:09Speaker 01

  So I think a lot of these compounds get vilified because of the mechanism we use to get into the body. Right? Like, I don't have any issues with coffee. The whole table's full of coffee beans here. The problem with the majority of coffee is they, you know, it's highly infested with mold. And mold and mycotoxin is, you know, you can get mold-free coffees and you can get organic coffees. Those are amazing, but a lot of our coffees have mold. Mold gets into the body. It wreaks havoc. It's one of those pathogens that stays in your body for years and years and years. It flies under the radar because you don't get so sick that you go to the emergency room or so sick that you go to the urgent care.

• 1:22:52Speaker 01

  But back to this concept of living a long time, you know, I believe that. This artificial intelligence, early detection and big data. One of the things that we're able to do now is we're able to go into the body and we're able to test for all of these things that we were previously not looking at. Mold, mycotoxins, heavy metals, viruses, parasites, which all of us have. Guys, just accept it. We all have these pathogens. And we can go in and we can rid the body of these things. And what happens when we rid the body of these things? The immune system now gets a leg up, right? Because it's not fighting on so many fronts. You know, it's like you put the best fighter in the world in the center of the octagon.

• 1:23:34Speaker 01

  If you just keep adding opponents, you know, to that, to that ring. Eventually, they're going to collapse, right? They can only fight on so many fronts. Immune system's no different, right? It's policing our body for senescent cells. It's going after zombie cells. It's, it's, um, you know, there's a new invader that's come in, uh, you know, a virus or a parasite or a pathogen. The gut is starting to leak. So now it's got a war right outside of your leaky gut. And so it starts to fight on so many fronts that it gets weak and it begins to collapse. This is when a lot of these viruses start to resurge later in life.

• 1:24:09Jack Selby?

  But what about the hygiene hypothesis that suggests that people do need to get certain sicknesses and viruses and stuff like that? So then they can train their immune system to then be able to fight it off. That's why a lot of people during COVID, when they stayed indoors, they all got sick afterwards because they, they didn't have all of these influences and

• 1:24:27Speaker 01

  Yeah, I mean, I will tell you the worst thing that we ever did to humanity during COVID, full stop, and this will probably cut your audience right in half, was residential quarantining, masking and social distancing. That was a horrible idea. You know, the, the body responds very well to certain stressors. They're called hormesis or hormetic stressors. So cold plunging, for example, is a hormetic stress, but your body responds very well to it. So. If you don't load your bones, they don't strengthen. If you don't tear a muscle, it doesn't grow. If you don't challenge the immune system, it weakens. So what you saw was the global effect of weakening, the weakening of the immune system. We basically shoved everybody indoors, took human beings out of contact with other

• 1:25:12Speaker 01

  human beings, and we weakened the immune system. And then what could happen on the backs of the pandemic? Oh, monkeypox. What the hell is monkeypox? I don't know. I mean, I've never heard of monkeypox. No, it's always been around. It's just such a weak virus. We never thought about it. And now it's infecting people and bird flus and all of these different strains. We're on an eighth version of Omnicron for, you know, the SARS mutation. So the best thing that could have happened to you during COVID was to get a natural infection and develop a natural immune response. Right? So, um, so we're realizing that the more human beings are in contact with other human beings, the stronger our immune system is. Just like the more you load your bones, the stronger your bones.

• 1:25:57Speaker 01

  The more you challenge and, you know, uh, tear your muscles, muscle hypertrophy, you know, muscle hyperplasia, the stronger you become. That's why I believe that aging is the aggressive pursuit of comfort. And so many of us are, we are aggressively pursuing comfort. We regulate our body temperature. I mean, our, our air temperature, we regulate all of our lighting. You guys can make it the surface of the sun at one o'clock in the morning in here if you want it, right? That's not natural. So what happens is we, we get so accustomed at wanting to be comfortable that we actually accelerate our age. Reason why most people don't do cold showers or cold punches is that they don't like to be uncomfortable. Right? They won't take that three minutes to do that.

• 1:26:40Graham Stephan?

  So you're saying that I'm shortening my life by not taking cold showers? Cause I, I do like to be comfortable. I mean, that's the one thing, but I don't see the benefit of like, why should I be going outside when it's really cold without all these jackets on? Like, how is that gonna benefit me?

• 1:26:55Speaker 01

  Yeah, so let's talk about that. I mean, how does the body strengthen? Right? First of all, there's a process in the body. It's called hormesis or a hormetic stress. This is a Stress that you apply to the body that the body strengthens in response to. So let's just talk about what happens when you expose yourself to cold temperatures or cold water. Cold water will happen much faster because water is 29 times more thermogenic than air, meaning it removes heat from the body at 29 times the rate of air, which is why you could die in 72 degree water, but you can't die in 72 degree air. Right? So, um, because your body wouldn't maintain that temperature. So let's say a cold shower or a cold plunge. And look, if you don't have five grand to invest in the cold plunge, just take Tupperware containers and put water in Tupperware container,

• 1:27:39Speaker 01

  freeze it overnight and drop the ice blocks in your tub the next morning. Swirl it around, you'll have a cold plunge for three days. So, um, when you get into cold water, um, and it doesn't have to be freezing cold, 48 to 52 degrees is fine. Three minutes minimum, six minutes maximum. There's no evidence that colder is better or that longer is better. Remember, we're not trying to cold adapt the body. We're trying to cold shock the body. We're trying to stress it and have it respond. Right? This is why we don't lift weights for four hours every day. We lift weights for 30 or 45 minutes and you get a nice hypertrophic response and you strengthen and you don't over stress the body. So when you get in cold water, four big things happen. You get a peripheral vasoconstriction and this drives all of the blood into your core,

• 1:28:24Speaker 01

  liver, lungs, pancreas, kidneys, brain. That's very good for you. You get an immediate activation of something called brown fat, which is a special type of fat in the body that exchanges a calorie for a measure of heat. It actually will take a calorie and turn it into heat. Okay, so it increases your caloric expenditure. This is very good. And then you release something called cold shock proteins. These are reserved proteins in your liver that flood the bloodstream when you get into cold water. These cold shock proteins are magic. We're only really now starting to realize the benefit of cold shock proteins. There's a couple I've been down the rabbit hole on called Lyn, L I N 28A and Lyn 28B. These are cold shock proteins that are actually improving insulin sensitivity.

• 1:29:09Speaker 01

  Right? And they scour the body of free radical oxidation. They improve protein synthesis, how well you repair from, from a workout. So, um, you can get all of these benefits, including a spike in dopamine just by exposing yourself to cold water. Right? Because, you know, ancestrally, we had a lot of hormetic stresses. You know, you didn't get to regulate the temperature outside. You didn't get to regulate much of the temperature inside. You didn't get to regulate your lighting so much. And so having the body go into these different environments is very, very good for you. You actually build, you strengthen the body. What are the most harmful foods that people constantly eat?

• 1:29:50Speaker 01

  No question, it's seed oils. And seed oils, so canola, sunflower, safflower, grape seed, palm kernel oil, vegetable oils. The reason for this is that it's not the, it's not the plant. Okay, it's the distance from the plant to the table. I mean, you put a, when you put a canola plant or a grape seed, same thing, into a commercial press, it comes out gummy, and you degum it with hexane, which is a known neurotoxin. Then you take that neurotoxin degummed oil and you heat it to 405 degrees and you turn it rancid. So it's putrefied and now it smells. And you need to deodorize it with sodium hydroxide, which is a very powerful carcinogen. And then you sometimes bleach it before you bottle it

• 1:30:33Speaker 01

  and put it on the shelf. You ever notice when you go down the shelf, the aisle, and a shelf in a grocery store, and it's all the vegetable oils, Wesson oil, vegetable oils, they're all exactly the same color, that beautiful, perfect yellow color. That would never happen. If you pressed 1,000 plants and turned it into oil, you would not get that level of consistency. That's chemically induced. And then they put a heart healthy label on it. These are pro-inflammatory. They cause a massive amount of inflammation in the body. So what are the oils you can use in your life? Well, in your kitchen, you need five oils. You need a grass-fed butter, ghee butter, grass-fed tallow, coconut oil, and an olive oil. Use the olive oil at room temperature. Use the others to saute and cook

• 1:31:15Speaker 01

  your foods. They won't denature at high temperatures. They have so high smoke points, and you're, and you're done. You'd be shocked where all these seed oils are creeping into the diet. So if I had to pick one, that would be it. And what's the biggest healthy food that's actually harmful? Processed yogurt. No question. I mean, you know, people.

• 1:31:32Jack Selby?

  Is that when they remove the fats out of it? So it's like fat free yogurt?

• 1:31:35Graham Stephan?

  Are we talking Greek yogurt or what are we talking about?

• 1:31:36Speaker 01

  Yeah, so they'll tell, so whole fat Greek yogurt is great. Raw A2 yogurt is amazing for you. But what we do is we take the yogurt and we, anytime you see a yogurt that says artificial fruit flavors or natural fruit flavors, that's code word for ain't got no fruit. Okay, so if it says artificial, you know, natural blueberry flavor. Quick way of saying no blueberries are in here. Right, so what happens is these, these flavorings are, are bactericidal. So you're eating the yogurt to get the probiotics, but the flavoring killed all the bacteria. So there's no probiotics in there, first of all. Then you strip the fat out of it and then you add processed ingredients like a lot of

• 1:32:18Speaker 01

  them have high fructose corn syrup, natural flavors, natural colors. So the health benefit you think from getting the probiotic in there is gone and you've added all of these processed ingredients to it. Whole fat Greek yogurt is amazing. Take whole fat Greek yogurt, add a fistful of blueberries and take a teaspoon or teaspoon and a half of monk fruit and mix it up. It will be as good as any processed yogurt. It's like your new Ben and Jerry's and it's really, really good for you. And you're keeping it in its whole form. What's really interesting is sometimes when you take the little, you know, tear off packs of processed Greek, processed yogurt, which are terrible for you. And you think, well, it's less expensive.

• 1:33:00Speaker 01

  But if you buy Greek yogurt in a quart and buy a basket of organic blueberries or raspberries or blackberries and you buy some monk fruit in a raw and you mix those three things, preserving it's a lot less expensive than the processed garbage and it will really serve your cellular biology.

• 1:33:17Graham Stephan?

  What about the foods that cause anxiety and stress?

• 1:33:19Speaker 01

  So things that cause anxiety are, I mean, if you have anxiety and you're listening to this podcast, please do this for seven days. This will materially change your life. Get all of the fortified or enriched foods out of your diet for seven days. The majority of people that are suffering from anxiety are not suffering from anxiety. And you can prove this by asking them the question, if they've had it on and off throughout their lifetime, they will say yes. And ask them if they can point to the specific trigger that causes it, they will say no. And the reason Why that's important is because it shows you that it's not coming from their outside environment, it's coming from their inside environment. These are people that can feel the presence of a fear without the presence of a fear. So get folic acid out of your diet

• 1:34:04Speaker 01

  for a week, supplement with something called methylfolate, and get on a good B complex.

• 1:34:10Jack Selby?

  And folic acid is just like enriched flour, enriched wheat, enriched grains and stuff like that.

• 1:34:15Speaker 01

  Anything enriched.

• 1:34:16Jack Selby?

  Is there a difference between making an oatmeal, let's say you just have some oats, you have some peanut butter, you have some water, and you have a banana versus putting it all in a blender and making a smoothie?

• 1:34:28Speaker 01

  No, there's no real difference. I actually put out a video years ago that said that blending fruits increased their glycemic profile, meaning it actually hit your blood sugar faster.

• 1:34:39Jack Selby?

  But isn't that not desirable?

• 1:34:40Speaker 01

  That's not, that's, yeah, that's not desirable, but it's also not true. And I actually put out a video saying it was true because I, I'd read an article, but I wasn't smart enough to actually go and look at the, the, and plenty of people crawled out of the woodwork and just slaughtered me for it, but rightfully so. I mean, I shouldn't be putting out things that I haven't, you know, thoroughly, thoroughly examined. So I took the hit on that when I try to correct the record as much as I can. But no, blending fruits and eating them, there's, there's, there's not much of a difference, other than you're going to probably reduce the amount of fiber. But in terms of the hit to your blood sugar, there's no, there's no difference. Quickly, I also am not a big fan of peanut butter. You know, peanuts are not nuts. Peanuts are legumes, they're seeds. They're one of the highest in aflatoxins

• 1:35:21Speaker 01

  that we know of. If you've ever actually uncracked a peanut shell, and you've taken the peanut out and you feel that like soft fuzzy little layer in there behind the peanut, okay, that's a, that's a mycotoxin, it's mold. So very, very high in mold. I would prefer that you eat other whole nuts like macadamias, pistachios, walnuts, those kinds of things.

• 1:35:42Jack Selby?

  What kind of butter could you have? Could you have like almond butter?

• 1:35:44Speaker 01

  Butters, nut butters.

• 1:35:46Jack Selby?

  Almond butter?

• 1:35:46Speaker 01

  True nut butters, two almond butters.

• 1:35:48Jack Selby?

  That's interesting. I feel like everyone kind of heard somewhere in the timeline of their life, that blending food just makes it less healthy. And then I just took it and ran with it. And so I try not to do that.

• 1:35:58Speaker 01

  I actually, I actually ran with it. Uh, increasing the impact on your blood sugar for, for a while. And then, you know, I started getting slaughtered for it online. And then I actually started going down the rabbit hole of the research and it's not true that, um, it, it, it, you know, the funny thing was it, the article was very adamant about it that I read. And then it just inherently made sense to me. Well, if you take a banana and you

• 1:36:22Graham Stephan?

  That's what I was thinking.

• 1:36:23Speaker 01

  Yeah.

• 1:36:23Graham Stephan?

  Liquid. And so that makes sense. And so I started talking about it and it actually turns out that that's not the case. What was the most shocking data point that you've researched about health?

• 1:36:33Speaker 01

  I would say that the most shocking data point is that people have no idea how impactful, simple lifestyle choices could be on the trajectory of their life. Every single person that is listening to this podcast right now has accepted something as a consequence of aging, consequence of their environment, a consequence of stress, a consequence of their, their busy day. That's not a consequence of any of those things. It is a consequence of missing raw material in the human body. And by that, I mean, the majority of us are deficient in one of either vitamins, minerals, um, amino acids or nutrients.

• 1:37:16Speaker 01

  And since we don't know what it is, we just accept the outcome as, as something that's just something we need to live with in our life. I mean, God meant for us to thrive. We're supposed to sleep like a bear. We're supposed to have the libido of a lion. We're, we're, we're supposed to have clean, clear, cognizant, waking energy. We're supposed to have, you know, enough energy to get through our day. We're supposed to have healthy, short-term recall. And people just accept that these are not a part of their life for one reason or another. And the truth is that they just be a little bit more intentional about their habits, what they, what they eat and, and what they're supplementing with. Um, and I've already told you a couple of my favorites. Massive changes.

• 1:37:54Graham Stephan?

  How do you balance being healthy and longevity with just enjoying life? Like I heard a, some sort of statistic that like eating a hamburger was equivalent to like a certain amount of like a cigarette.

• 1:38:06Speaker 01

  I don't know that that's true. I think a lot of times we're blaming the butter for what the bread did. So, you know, we, we, we, when we eat hamburger, it's not the meat and it's not the lettuce, it's usually the bun. You know, grass fed ground beef is one of the healthiest, most nutrient dense foods that you can eat. You know, I eat, I eat grass fed ground beef all the time. In fact, I eat these organ blends because I can't, I don't like the taste of organ meats, but they'll blend it with ground beef is amazing for you. So you could take a typical nacho platter, which is terrible for you, and you could replace the nacho Doritos with a masa chip, right? Which is an organic, non-giome corn,

• 1:38:51Speaker 01

  that's deep fried in beef dalo and uses sea salt. Now you have a Dorito, a healthy form of a Dorito. I love these masa chips. You can then shave raw goat cheese on top of it and then slice some avocado.

• 1:39:05Graham Stephan?

  This sounds expensive. How much more expensive is it to do that than just get the nachos for like $10.99?

• 1:39:11Speaker 01

  What's really interesting is, you know, there's this whole launch of GLP1s, you know, Ozempic, Wegovy, Manjaro, these GLP1 agonists. And GLP1 is a hormone that we make in our gut. Okay, we make it in response to nutrient density. So the more nutrient dense the food, the higher your GLP1. So you actually will eat less of nutrient dense foods than you will of highly processed foods. This has been proved over and over in multiple into clinic, clinical studies. And so by shifting to a nutrient dense whole food diet, you will pay more money, but eat less food. And so I can't think of

• 1:39:49Speaker 01

  a better place for you to invest your money than in nutrient dense foods. And so if you, if you buy cheaper, highly processed foods, you're going to eat a lot more of those.

• 1:40:01Graham Stephan?

  And if someone, if someone has a hundred dollar budget for health, what would you recommend they spend it on?

• 1:40:06Speaker 01

  If I had a hundred dollars a month, I would, I would be taking hydrogen tablets. I would, I would be putting a single hydrogen, which would cost you less than a dollar a day. I'd add a hydrogen tablet to my drinking water first thing in the morning and I would add a mineral salt to my morning routine and I would take, if I could only take one supplement, I would take a D3 with K2. So for a hundred dollars, you could take a mineral salt, a hydrogen water tablet and a vitamin D3 with K2. And if your budget expanded just a little bit, I would,

• 1:40:41Speaker 01

  I would add a methylated multivitamin. Is alcohol only ever bad for you? Um, alcohol is always bad for you, but it's dose dependent. Um, so the more alcohol, the worse. Um, you know, if you're looking at the healthiest alcohols, we can't really use that term, to the worst alcohols, tequila is in a category all of its own. Um, the agave plant has some special ways that it's processed in the liver. So if you are going to drink and you like tequila, stick to tequila. Um, and you're like, It's the grossest of all. You haven't had a good tequila. What do you, I've had, I've had tequila, I've had mezcal. Yeah, mezcal is kind of smoky, you know, too, too much for me. I mean, I, I drink once or twice a year now, but, but the, um, there, some of the, some of the really, um,

• 1:41:25Speaker 01

  well-processed tequilas, such as, um, there's, um, what is the one that I, I love? It's not Clase Azul, it's a Dos Artes, D O S A R T E S. Dos Artes, I love. And I mean, it tastes so good, it'd make you cry. Um, these are, these, these convert very slowly to acetaldehyde. You can drink them with lime juice or lime juice and water. Um, you can actually drink them with, with, with a, you know, club soda.

• 1:41:55Speaker 00

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• 1:42:55Speaker 01

  The overconsumption is obviously the worst thing. You know, once in a while, if you want to have a drink, great, have a drink. Take additional B vitamins. Glutathione is excellent to take before you drink as well. It helps with waste elimination. And then do that technique that I said in the morning.

• 1:43:08Graham Stephan?

  But what about, what about red wine? Cause you hear people say, oh, it has resveratrol in it.

• 1:43:13Speaker 01

  It does have resveratrol, but so does, so does resveratrol supplements, right? I mean, you can buy a capsule of resveratrol and not get the alcohol to transport the resveratrol. You know, California wines, US wines especially are high in sulfites and that's really bad for headaches. So if you're going to drink wine, French wines and foreign wines are usually better than US wines because they're less in sulfites. And the more full bodied, the red wine, like a Cabernet, the better it is for you on the wine scale.

• 1:43:41Graham Stephan?

  In a percentage, how much is in your control versus how much is just genetic or good or bad luck?

• 1:43:46Speaker 01

  Oh, 90% of it is in your control. You think about this, every, we have 32 trillion cells in the human body and we're, every day, 300 billion cells that were with you yesterday will not be with you tomorrow. And so if, if you're turning over 300 billion cells every single day, then this means every 84 days, just about every live structure in your body turns over. So you'll never convince me that we cannot heal and repair and regenerate and put things in our rearview mirror over the next 84 days of our life, depending on what frequency am I sending these cells? What nutrients am I sending these cells? How am I caring for, for the temple? You can make such a dramatic change over 84 days, you can be a completely different

• 1:44:31Speaker 01

  cellular human being. And I truly don't care what you have, ADD, ADHD, OCD, manic depression, bipolar, autoimmune, you know, we have got to stop accepting that these things are permanent and have happened to us and we're powerless. They have happened within us and we are powerful to change them. And this is very true with lifestyle changes. So on the topic of biohacking, if you were to explain it to me like I'm five years old, how would you do it? Um, I would say it's doing the least amount of, a biohacker is trying to compress time and they're trying to get the maximum amount of, of physiologic benefit from the

• 1:45:15Speaker 01

  least amount of input. So for example, you don't have time to go out in the sun and expose your skin to sunlight every day. Use a red light therapy bed. Red light therapy is incredible circulation, inflammation, restoring microvascular circulation, kickstarting our mitochondria, forcing oxygen into our mitochondria. Now, those beds are, are very expensive, but there's lots of clinics that allow you to use them on a, um, you know, on a membership basis. So biohackers are trying to do things like, okay, I'm going to be in bed for eight hours. What can I do to that bed that makes it a device to enhance my sleep? Well, I can add an eight sleep mattress. I love that. Yeah, I do. I use eight sleep and it helps my sleep score like crazy. Um, so,

• 1:45:59Speaker 01

  um, so I'm going to buy a device that says, okay, I'm eight hours in bed. Um, what, what can I do to enhance my time in that bed? So if you're a biohacker, you might wear an eye mask. You might actually try to have an EMF free environment, um, or EMF mitigated environment. You might sleep on an eight sleep mattress, um, because it's actually going to change your body temperature as you cycle through the different stages of sleep. So what's the 80/20 of biohacking? So the 80/20 of biohacking is do 80% of it as naturally as you possibly can. Switching to a whole food diet, you cannot biohack your way around a poor diet. You can't exercise your way out of poor sleep. Um, fix the fundamental basics in your life first. Be, be conscious and intentional about sleep. Be conscious and intentional about your morning routine and

• 1:46:43Speaker 01

  Conscious and intentional about self-care. You know, eighty-two percent of all autoimmune disease affects women, females, and not men. And why is that? Because women have a tendency to be more selfless than men do. They suffer from something called caregiver syndrome, putting the needs of others before the needs of themselves. Out to a much higher degree. And it may be because they're meant to bear children, but you know, they they have a tendency to suffer from more autoimmune diseases, right? So the truth is, when we don't engage in self-care, if you really want to be a selfless person and give your time away to your spouse, to your kids, to your job, your career, your partners, your customers, you have to have a portion of the day that belongs only to you. Only to you, you know, digital detox, or you guys sent me a question about monk, what did you call it?

• 1:47:27Graham Stephan?

  Monk mode.

• 1:47:27Speaker 01

  Monk mode. You know, small monk modes is better than intentional, you know, five days of monk mode and then back to the rat race. So set a block of time for yourself, usually in the morning, where you are only in service to yourself.

• 1:47:42Graham Stephan?

  This might be a stupid question, but why does it seem like attractive women always have stomach problems?

• 1:47:48Speaker 01

  Because every woman that has stomach problems suffers from anxiety. They come from the same place. Forty-four percent of women have a gene mutation called MTHFR. It stands for methylenestetrahydrofolate reductase. You don't need to know that. I just want you to know I'm smart. So this gene mutation, which half of the population has, is this inability to convert folic acid. Again, doesn't sound like a big deal, but these women suffer from consistent gut issues and they also have anxiety. It is so prevalent that I have never, in, we had more than a hundred and fifty thousand patients come through our functional clinic before I exited.

• 1:48:29Speaker 01

  I have never seen a woman that suffers from anxiety who did not also have gut issues.

• 1:48:37Speaker 01

  If you are that woman, I want to meet you. You're a unicorn.

• 1:48:39Graham Stephan?

  But it primarily affects attractive women. Because it seems like the less attractive they are, the less likely they are to have stomach problems.

• 1:48:48Jack Selby?

  I feel like attractive women always have something. Like, they have knee issues, or they have, like, you know, acute arthritis, or they have some.

• 1:48:56Graham Stephan?

  Acute arthritis, wow. You know what, it could be that I'm.

• 1:48:59Jack Selby?

  It's very hyper-specific.

• 1:49:00Graham Stephan?

  It could be that. The more attractive you are, the more likely you are to get your way, and the more outspoken you've learned to be.

• 1:49:07Jack Selby?

  I think it's God evening the playing field is what I think it is.

• 1:49:09Graham Stephan?

  Maybe that could be it.

• 1:49:10Jack Selby?

  Yeah.

• 1:49:10Speaker 01

  Maybe you're like, you're too hot, I'm just gonna give you some gut issues.

• 1:49:14Graham Stephan?

  Yeah, like, you can't have everything, because that would be cheating.

• 1:49:17Speaker 01

  It's like, you're so rich, I'm just gonna give you a sore foot.

• 1:49:19Graham Stephan?

  Yeah.

• 1:49:20Speaker 01

  You know, like.

• 1:49:20Graham Stephan?

  You have to throw a little sprinkle of health issue on that.

• 1:49:23Speaker 01

  Just gonna give you trench foot. I don't know, I don't know if there's any science behind it, but I'll, I'll see if, maybe we'll do a hot woman's study and see if they're. No, I don't know if there's any science behind that, but like, most women, maybe they just happen to be attractive, but most women that, that do suffer from anxiety also have these gut issues.

• 1:49:39Graham Stephan?

  What's the dumbest biohack you've ever seen? Like, the stupidest one?

• 1:49:44Speaker 01

  So, I, I see it across the board, and, and it's, and it's, as a category, it's taking biohacking to the extreme. Right? Cold plunging, for example. Three minutes minimum, six minutes maximum, 48 to 52 degrees. No evidence that colder is better, no evidence that longer is better. But what do you see biohackers do? Getting into 37-degree water, going underwater with a snorkel for 12 minutes, below the surface of the water. Remembering that your brain is only this far inside the surface of your skull. It is not good to bake it, it is not good to freeze it, right? Going in a 220-degree sauna for 40 to 90 minutes. So, so you, it's taking, taking these biohacks to the extreme.

• 1:50:25Speaker 01

  And so, I think that, you know, we overdo it with NAD IVs. Um, NAD is great for you, but I mean, if you start doing it every single day, or every single week, you're gonna, you know, you're going to decrease your body's natural production. So, I think the challenge with biohacking is doing enough to get the benefit, but not doing so much that it becomes now a detriment. And you could do that with everything, right? I mean, exercise, everything.

• 1:50:53Jack Selby?

  If someone had, let's just say, a thousand dollars, what things would you recommend they assess?

• 1:51:00Graham Stephan?

  Like in terms of, in terms of blood work, in terms of any sort of testing.

• 1:51:05Speaker 01

  Okay, so testing, if you have a thousand dollars would be the following. You want to get a, I mean, you go to your doctor and you request a panel of labs. It's going to have something called a CBC, complete blood count. It's going to have something called a CMP, comprehensive metabolic panel, lipid profile, hormone profile, nutrient deficiencies. You want to definitely look at those. What nobody is looking at, and we should be looking at, and I use one called a vibrant panel. There are other panels that you can look at, are all of the invaders that are inside our biome that are wreaking havoc, that do not show up on labs. Mold, mycotoxins, metals, viruses, parasites. Everyone has them. There are consequences to having these in the body.

• 1:51:50Speaker 01

  They're easy to get rid of if you know that you have them, but the majority of us are suffering from the consequences of having these because we don't even test for them. So that's the four big categories. Mold, mycotoxin, you know, in, in my, I live in Miami. It's the mold capital of the world. So many of us have mold. Heavy metals, the viruses and parasites. You get those things out of your body, you'll thrive in ways you never thought possible. And there are so many listeners right now that are suffering from chronic conditions that they do not understand. Massive brain fog, water retention, hormone imbalance, sleep disruption, ruminating thoughts,

• 1:52:30Speaker 01

  anxiety, ADD, ADHD, and, and these are consequences of either missing raw materials in the human body, which you'll find on a blood test, and, or one of these.

• 1:52:40Graham Stephan?

  Is this, is this just like a standard blood test when you go to the doctor? Or is this a very specific thing that you have to order?

• 1:52:46Speaker 01

  The first one I described is a standard blood test. Any, any general practitioner should be able to give you that, or family. Medicine doctor, um, the other one is more specific. It's a, it's a, uh, it's a form of, um, you know, it's just looking at the invaders that are in your blood, right? So the other one is more specific.

• 1:53:03Jack Selby?

  What about like testosterone and stuff like that? Are we missing anything that, because if someone's going to go out and they want to do everything, just like all at once, that's me specifically. I want to go, I want to measure every single thing that is of any importance.

• 1:53:16Speaker 01

  Yeah, so if you're a guy and you're measuring testosterone, it's important to do a full panel for the hormones, right? The majority of people, about 70% of men that qualify for hormone replacement therapy, don't need hormones. They need the precursors to make hormones. And no matter what anybody tells you, there is no better hormone than one the body produces on its own, full stop. So, most of the time, men do not have something called true testicular hypofunction, which means that their testicles have not lost the capacity to produce testosterone. One of two things has happened. Either the signal has been turned down to the testicle to produce testosterone, um, or you don't have the precursor, the raw material to make the hormone.

• 1:53:58Speaker 01

  So when you get a hormone panel, it's super important that you look at something called LH and FSH in a man. You also look at testosterone. You look at free testosterone and you look at several other factors. One of them is something called SHBG, sex hormone binding globulin, which is a protein that binds to your testosterone and artificially lowers it. The other is your reserve of something called DHEA, dihydroepiendrosterone. DHEA is a precursor for hormones. We rarely test for it. And if you're deficient in this, your body doesn't have the raw material to make testosterone. So the equation is not as simple as low testosterone, take testosterone. The equation is low testosterone. Why?

• 1:54:43Speaker 01

  Is it a signaling issue or is it a raw material issue? I'd rather fix the signal or the raw material and be high on.

• 1:54:49Jack Selby?

  So why do some people just have way higher testosterone than others, just naturally?

• 1:54:53Speaker 01

  And because they're doing the right things to produce healthy levels of testosterone, right? They're exercising, um, usually regularly and generally lifting weights. They're not eating a pro. inflammatory diet, they're eating whole foods that actually give you the raw materials like DHEA, vitamin D3, B12, because as you become deficient in raw materials, the body starts to lower its production of certain hormones, right? So if you're deficient in vitamin D3 and DHEA, you will be low on testosterone. May and maybe not because you have a production issue, because you have a raw material issue.

• 1:55:27Jack Selby?

  Is it true that working out your legs increases testosterone?

• 1:55:30Speaker 01

  Yes. Sauna, working, sauna actually is very good for, for growth hormone as well.

• 1:55:36Jack Selby?

  Hmm. Just to clarify, you're saying a hormone panel, a full blood panel, and then the other tests that you also suggest?

• 1:55:45Speaker 01

  Yeah, I use one called vibrant, but you don't have to use that one. But that's why I'm giving you the categories, mold, mycotoxin. So mold slash mycotoxin, heavy metals, viruses, parasites. Your doctor will know what panel to pull once you've given that.

• 1:56:00Graham Stephan?

  If you were to assign a challenge to people who have made to this point in the video, what would it be?

• 1:56:05Speaker 01

  What I would challenge you to do is I would challenge you to commit to developing being the habits that align with the goals, the person you want to become.

• 1:56:18Speaker 01

  Like I didn't come on here to pitch anything, but I have a VIP community. I'm trying to build a community of like-minded people that I am educating to inspire them to make a change. And in this community, one of the things that we do is we fix things in real time. So people that think they have an autoimmune condition or think that they have a person, a mental disorder, or they have a hormone imbalance, or they just can't lose weight, or they can't get their sleep fixed, or they can't get rid of anxiety. We sort of bring them up on this the virtual stage and I bring a qualified practitioner in. And in real time, we try to put these things in their rearview mirror over the period of 10 weeks. This kind of inspiring message makes people understand that the things that are affecting them are not permanent. For, for your community, I think we.

• 1:57:03Speaker 01

  I think I put in a code for for anyone to to get those those hydrogen tablets I was telling you about. I want to send all everyone in your community those for free.

• 1:57:13Graham Stephan?

  Cool.

• 1:57:14Speaker 01

  I want people to start to experiment things with things that have a real impact on their physiology. And that hydrogen will literally change their life.

• 1:57:23Speaker 01

  So so for me, I believe that the days of the celebrity influencer are kind of ending. The days of the social media influencer ending. I believe that, you know, we need to build a community of of like minded people so that you can authentically message to that community and and and have them sort of be the voice to to to really make change. So for me, the entire balance of my adult lifetime, I'm pouring into this VIP community so we can really make change.

• 1:57:51Graham Stephan?

  So I'm curious, in terms of all of this, when did you realize that you would be able to turn it into a business?

• 1:57:57Speaker 01

  It happened by accident, you know, I think when I stopped, you know, I had a period of my life where a large part of my adult life where I was very, very self centered, almost narcissistic, very focused on just my own needs, my own wants, the outcomes in my own life,

• 1:58:17Speaker 01

  highly focused on trying to be wealthy. And I never really achieved any real level of wealth. In fact, I had bankruptcy, had a divorce. I had lots of failed partnerships. There became a time in my life where I took radical responsibility for that. I think sometimes the cracks in who you are is where the light enters.

• 1:58:41Speaker 01

  So years ago, first of all, I met the woman of my dreams, who's now my wife. I've been been together 10 years, reconnected with my faith. I decided that I would start spending my time focusing on people's well being and not on being wealthy. And

• 1:58:58Speaker 01

  That's when I became wealthy was when I took my eye off the ball of creating wealth and took my and put all my focus into being trying to be in service to humanity. And I started to believe in the universal law of attraction and I started to actually see a lot of these principles really working in my life. Now, for me, it happened late. I'm 54 years old now, and I wish I'd known that when I was younger. You have, I think, a much more myopic view of the world, maybe a much more self-centered view of the world. I'm not saying everybody does that. But for me, it was reconnecting with my faith, getting into a really sound relationship and committing all of my, my effort, my energy, my expertise in, in service to trying to

• 1:59:42Speaker 01

  help people live longer, healthier lives.

• 1:59:44Graham Stephan?

  How is your income broken down in terms of like different sources?

• 1:59:48Speaker 01

  So I make the majority of my income from the platform, the ultimate human platform. So it's a media platform. It's a podcast, which has ad reads on it. We write a newsletter, we host challenges, I write evergreens, I get paid for speaking engagements. And so when I started the platform, I didn't realize how big it could become, how fast it could get big. But we set some really strict parameters, like I would not message about any product or any service that I did not either use every day in my daily life, or I didn't have firsthand knowledge of and hadn't independently tested. I mean, I'm even in litigation over this because I refuse to promote certain products

• 2:00:33Speaker 01

  or services. And, um, and so we, we said, we're not going to allow products or services the ability to buy their way onto my platform. I'm either going to thoroughly investigate it and then stand behind it. So I'll give the best products, not the best known products. I will take the best products and make them the best known products. So I'll give them a voice. Or it's something I use every day in my daily life. And what happened that I didn't realize that I, in retrospect, looking back now was it forced us to develop this very authentic message, right? Because I wasn't messaging for monetary reason. I was, I was messaging because these were things that make changes, that have made real changes in my life, or I had tested in my.

• 2:01:16Speaker 01

  Clinics and seen it have real impact in people's lives. Those are the only things that I would talk about. I wouldn't just take an exchange of money for, you know, becoming your influencer. I've seen sadly, a lot of folks in my industry that I really look up to, that I consider to be mentors. Very often they'll make it to the top of the mountain and they just become a prostitute for every product or service. And I think that people are very sensitive to that. And then you can lose your audience overnight. So for me, I didn't start to really become wealthy and still I still started being very authentic about my messaging.

• 2:01:56Speaker 01

  And I had to shed the old, my old self because I realized the string of broken relationships and string of broken partnerships. And the string of broken finances was not everybody else's fault. It was my own. And by radically taking responsibility for that and shifting into a mindset of being in service. I mean, I'm, I wouldn't consider myself extraordinarily wealthy, but I am much wealthier now than I ever thought I would be.

• 2:02:21Graham Stephan?

  Yeah.

• 2:02:21Speaker 01

  My life, like I feel like I live somebody else's life.

• 2:02:23Graham Stephan?

  At what point did a certain amount of money affect your perspective on life?

• 2:02:27Speaker 01

  Um, I don't know there's a certain amount of money that affects your perspective. I mean, you, you, if you're grateful for what you have, um, uh, you know, and, and I'm also not the guy out here trying to teach you how to, you know, become rich. My, my, my speech is not, this is how you make a lot of money. If it helps you live a more authentic life and the byproduct of that is you become wealthy, then, then great. You know, I'm not out here with the money guns and showing you my planes and my cars and, you know, my, my, my condos. Because that's not going to feed your cellular biology. In fact, I think the opposite. If you're, before you start collecting cars and watches, you should collect biohacking devices like hyperbarics and red light beds. Right? I mean, if I was going to spend a hundred grand on a.

• 2:03:13Speaker 01

  Ferrari, I'd rather spend a hundred grand on a red light bed.

• 2:03:15Graham Stephan?

  In terms of yourself personally, because I'm just, I'm just curious, because this is, this is what I'm like really interested in is like money, personal finance, investing. Where do you invest? Is it just in your company? Or do you, do you have like index funds or real estate?

• 2:03:28Speaker 01

  No, no, so I, I don't invest in, I've gotten burned in everything that I've ever invested in that I didn't understand. I got burned in crypto. I got burned in meme coins. I got burned in real estate.

• 2:03:38Graham Stephan?

  Oh gosh, stay away from this.

• 2:03:39Speaker 01

  I got burned in everything.

• 2:03:40Graham Stephan?

  Gosh.

• 2:03:41Speaker 01

  Other than investing in companies that I believe have the same purpose that I do. So, you know, I am a shareholder in different, uh, you know, bone broth and, um, uh, supplements and things that I believe, first of all, that I can put on my platform and give a voice to. But also that I believe are in service to humanity. They have, they serve the same mission that I do. So I will incessantly investigate their ingredients or their product or their service. And then if it's, if it's something that I think deserves a voice, you know, I would invest in it and help give it a voice.

• 2:04:19Graham Stephan?

  But you don't take, let's say 20% of that that spits off to you and say, I'm going to buy this index fund and hold on to it or treasuries.

• 2:04:28Speaker 01

  I know. I, I own some Bitcoin. I own some XRP. And other than that, I have no, no investment funds. And I own a bunch of real estate, but the majority of my wealth is invested in, um, companies that I think deserve a voice.

• 2:04:44Speaker 01

  You know, that's, that are going to be in service to humanity.

• 2:04:46Graham Stephan?

  If you invest in me, just let us know ahead of time so we could short it. Just do the inverse. It's like, oh shit.

• 2:04:52Speaker 01

  If I give you a meme coin, definitely short it.

• 2:04:56Graham Stephan?

  Now I'm really curious, what meme coins?

• 2:04:58Speaker 01

  Um, oh God, there was a, there was a bunch of them, man. I had a buddy come over one day and he was like, dude, this is going to be the best year of crypto ever. And he wrote down all these, all these coins. And so I was like, all right, I'll just take a. Uh, I mean, Doge was one of them. I think that one's

• 2:05:11Graham Stephan?

  So is this a few years ago? Is this like 2021?

• 2:05:14Speaker 01

  Yeah.

• 2:05:14Graham Stephan?

  And you lost money on Dogecoin?

• 2:05:16Speaker 01

  No, I just sort of didn't go anywhere. I mean, um, but I lost money on a, on a, on a bunch of these different crypto coins. I'll send you a list of the ones that I absolutely got smoked on.

• 2:05:26Graham Stephan?

  Yeah. Cause we're going through that renaissance again. It's, it's kind of going back down. But yeah, for the last few months, it's been like meme after meme after meme.

• 2:05:34Speaker 01

  But I, you know, I also think if you understand that industry, you should be putting your money into that industry. I, I was, you know, I was foolish enough to think that, you know, with no experience and no guidance, I was just gonna, I like, I was gonna be the guy to pit the next crypto.

• 2:05:47Graham Stephan?

  So it's interesting. Sometimes it's, I, I look at things like that, maybe not necessarily meme coins, but certain stocks that I buy. And usually it's, I'm right, but just at the wrong time. Or, but, but it's true. Like there, there are certain stocks that I ended up buying that had I just held on to them, they would have been just fine. But it's at the moment, it's just like

• 2:06:08Speaker 01

  Bitcoin, man. People can't stand the volatility, but I think it's averaged over 40% a year. If you, um,

• 2:06:14Graham Stephan?

  230% annualized return over the last decade. Which is crazy.

• 2:06:20Speaker 01

  Yeah.

• 2:06:20Graham Stephan?

  But yeah, in the short term, it goes down 80% a year.

• 2:06:23Speaker 01

  More room, but then again, I'm not the person to give you that advice, you know? So for me, you know, being intentional and authentic about the message has led to more wealth creation than I ever thought that it, that it would. And so now I take all of the, the, the wealth that I have and I redeploy it into other intentional, authentic, you know, enterprises. And it's, and it also helps the, the, you keep a circle of people around you that have just really like-minded interests.

• 2:06:52Graham Stephan?

  Yeah.

• 2:06:52Speaker 01

  You know? Um, and it's astounding to me how many extraordinarily successful people, um, like Dana White, Stephen A. Smith, Mark Wahlberg, you know, Lauren Reddinger, all these folks that I, um, uh, you know, Damon John, that are close friends of mine, have been clients.

• 2:07:10Speaker 01

  And and you look at their trajectory of success and they all have some really common themes like, you know, they all have really good morning routines. They all practice gratitude. They all serve a higher power. They all have a passion and a purpose. And, you know, all of them would feel, say that as busy as I look at, like, from the outside, I don't feel like I worked a day in my life. I just love, I love talking about sports. I love being in the fight game. I love acting. I love, you know, building, you know, building businesses. And, and so they're all doing what they were called to do, and they're passionate and purposeful in, in, in what they do, but they all take this time for self-service and they all take

• 2:07:52Speaker 01

  time to practice gratitude. And so I started to realize, well, the biggest, most successful people are doing this. I should probably do the same thing.

• 2:08:00Graham Stephan?

  Yeah.

• 2:08:00Speaker 01

  It's been a major.

• 2:08:01Graham Stephan?

  Mark Wahlberg is really impressive. I mean, his physique is just.

• 2:08:04Speaker 01

  Yeah, he's incredible. He and I are partnered in a, in a company together and, and he was just on one of my challenges, my morning routine challenge. He was kind enough for free, logged in from France and jumped on the Zoom and he's motivated people with like, hey, here's, and don't, don't, don't think you have a busier schedule than that guy does, you know. But he, but he takes time. He's very intentional about prayer. He's very intentional about his morning routine. He's very intentional about his physical fitness and then he gives the rest of his day away. And he's, he's a metaphor for what you can achieve if you just have that.

• 2:08:35Graham Stephan?

  And how do you know if you're overdoing it? Like, like a David Goggins, who's just like, you run 20 miles, do like a thousand pushups. Like, is there a point of just too much?

• 2:08:44Speaker 01

  I saw, I saw him last night. I think, I think people like David Goggins, you know,

• 2:08:50Speaker 01

  Brian, they're showing us what's possible, but not what's probable. And I think those, those, having those kinds of iconic figures out there is, is really good, you know, like a Tom Brady. He's going to show you what's possible as a quarterback, right? I mean, it's, it's not what's probable, not what's likely, but it's possible. And I think it helps people stretch their imagination and, and sort of dream a lot bigger. I can be more physically fit. I can make more money. I could make a greater impact. I could, you know, excel at this career or this sport more than I think that I could. I think it's, I think it's awesome to have those people that are all the way at the one yard line when most of society is on the other five yard line to kind of drive.

• 2:09:33Graham Stephan?

  Do you think what David Goggins is doing is healthy?

• 2:09:36Speaker 01

  Um, I don't think that it's healthy long term in terms of, you know, the wear and tear on your joints. Um, you know, I think, I think eventually you, you, you pay a price for that, but he's also takes really good care of himself outside of the punishment that he gives himself now. Um, I think long-term there are consequences to having multiple fractures and putting that kind of repetitive use on your, on your joints. The nice thing is that we're developing things like stem cells, exosomes and, and other biologics that will help, you know, mitigate some of that damage. So if you marry the best of what modern science has with those kinds of goals and aspirations and punishment on your body, you get a lot more distance out of your body.

• 2:10:14Graham Stephan?

  I'm going to ask you a few things. I want you to rate them. One being horrible. 10 is amazing. Everybody should be doing it. Just one to 10. Neutropics.

• 2:10:23Speaker 01

  Uh, I'll give it a one.

• 2:10:24Graham Stephan?

  Cryotherapy.

• 2:10:26Speaker 01

  Uh, cryotherapy and cold plunging, I would give a 10.

• 2:10:29Graham Stephan?

  Meditation.

• 2:10:30Speaker 01

  10.

• 2:10:31Graham Stephan?

  Journaling.

• 2:10:33Speaker 01

  Nine.

• 2:10:34Graham Stephan?

  Light therapy.

• 2:10:35Speaker 01

  Red light therapy, also a 10.

• 2:10:37Graham Stephan?

  Grounding.

• 2:10:39Speaker 01

  Also a 10.

• 2:10:40Graham Stephan?

  Stem cells.

• 2:10:42Speaker 01

  Depending on the use, a five to a 10.

• 2:10:45Graham Stephan?

  Peptides.

• 2:10:47Speaker 01

  Nine to a 10.

• 2:10:49Graham Stephan?

  Daily multivitamin.

• 2:10:51Speaker 01

  10.

• 2:10:52Graham Stephan?

  Sleep trackers.

• 2:10:54Speaker 01

  Five.

• 2:10:55Graham Stephan?

  Intermittent fasting.

• 2:10:57Speaker 01

  Um, intermittent fasting, just such a non, it can be a 10 or a one. It's not a one size fits all.

• 2:11:05Graham Stephan?

  Buying organic.

• 2:11:08Speaker 01

  10.

• 2:11:09Jack Selby?

  The healthiest man alive, AKA Brian Johnson, AKA Liver King.

• 2:11:13Speaker 01

  One to a 10?

• 2:11:14Jack Selby?

  Liver King's name is also Brian Johnson.

• 2:11:16Speaker 01

  Yeah, but I'm saying like,

• 2:11:17Jack Selby?

  Yeah, one to a 10.

• 2:11:18Speaker 01

  Okay, one, one to a 10. Um, so what Brian Johnson, uh, is doing, um,

• 2:11:27Jack Selby?

  I think we're talking about different Brian Johnsons.

• 2:11:30Speaker 01

  You're talking about Liver King?

• 2:11:31Jack Selby?

  Yeah, Liver King. His name's also Brian Johnson.

• 2:11:33Speaker 01

  Oh, okay, I'm thinking.

• 2:11:34Jack Selby?

  Yeah, which is why it's funny to call them both.

• 2:11:35Speaker 01

  Yeah, yeah, yeah, okay. I'm certainly not a fan of anabolic steroids because of the long-term consequences. Short-term gain for long-term consequences. I think anytime that you can be high on your own supply, produce your own hormone, you know, that's great. I am a fan of a lot of his ancestral tenets. I think that getting back to our ancestral tenets is one of the healthiest things that we can do. Now, the other Brian Johnson is showing us, again, what's possible, but not what's probable. And a lot of people hate on him, but the guy is using his own money and he's using data to try to extend his lifespan. If you don't have people out there blazing the trail and showing us what's possible,

• 2:12:18Speaker 01

  how are we ever gonna know what is?

• 2:12:21Jack Selby?

  Got it. Thank you so much for coming on the Ask Coffee. You're very generous with your time, so we really appreciate that.

• 2:12:26Graham Stephan?

  We'll link to your information down below in the description as well for anyone who wants to follow along. Thank you so much.

• 2:12:31Speaker 01

  And I'll give all of your community a free box of those hydrogen tablets. If they just go to theultimatehuman.com, they can sign up to be a VIP and I'll send everyone a box of hydrogen tablets.

• 2:12:40Jack Selby?

  That'll be linked down below in the description. Thank you, guys, for watching.

• 2:12:42Speaker 01

  Thank you, guys, and next time.