Habits and Hustle - Episode 60: Dr. Darshan Shah – Surgeon and Health & Wellness Expert on the Latest with COVID-19

Episode Date: April 21, 2020

Dr. Darshan Shah joins us for the second time on Habits and Hustle to discuss what he’s been hearing in the medical industry on the latest regarding the Coronavirus. The media has been flooding us with content, and we had him join us to get the inside scoop on the antibody test, signals of encouragement across the nation, and so things we need to take precaution over. This episode is great to cut through the noise and go straight to the science of what’s happening and what we’re learning.  Youtube Link to this Episode Dr. Darshan’s Website Dr. Darshan’s Instagram ⭐⭐⭐⭐⭐ Did you learn something from tuning in today? Please pay it forward and write us a 5-star review on Apple Podcasts. 📧If you have feedback for the show, please email [e-mail]  📙Get yourself a copy of Jennifer Cohen’s newest book from Habit Nest, Badass Body Goals Journal. ℹ️Habits & Hustle Website 📚Habit Nest Website 📱Follow Jennifer – Instagram – Facebook – Twitter – Jennifer’s Website Learn more about your ad choices. Visit megaphone.fm/adchoices

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Welcome to the Habits and Hustle Podcast. A podcast that uncovers the rituals, unspoken habits, and mindsets of extraordinary people. A podcast powered by Habit Nest. Now here's your host, Jennifer Cohen. Thank you for coming on Habit Nest, Darshan. And he is the CEO and medical director of Next Health, which specializes in optimizing your health and longevity.

And he's also a good friend of mine, and he's also a good friend of mine. And he's extremely knowledgeable of anything and everything under the health umbrella. And thank you for being on here yet again. This is your second visit at Habitson Hussle also. Thank you. My pleasure, my pleasure. Love it. So let's start. I mean, I'm sure you've been asked the same questions like a bazillion times because now we're all quarantined with everything going on with COVID-19. But let's go, let's start with just generally like overall health your immune system.

I think people keep on hearing about like having a strong immune system is extremely important right now. Why don't we start with the basics? Like what is the immune system and how can we optimize our immune system and stay healthy in this time? Yeah, that's a really good point, Jen, because a lot of people, you know, we talk about the immune system

and no one really understands exactly what that means unless you've taken some intense biochemistry, you know, biology, right? And you remember a lot of it. But for the people that do remember a little bit of it, your immune system actually has a lot of different components to it. First of all, there's two major categories

of your immune system. One is called your innate immunity and one is called your adaptive immunity. And your innate immunity is just your body's ability to aggressively fight off a disease or a virus as soon as it gets inside of you. So the first part of your innate immunity is really just like a barrier to the outside

world. So that includes your gut, your skin, your mucus membranes, other pieces of that. And that's just that's 99% of the battle, just not letting something in in the first place. And the core thing that everyone needs to know is that your gut is most of that barrier function. If you took all the cells in your gut and you laid them out, you know, your gut kind of wraps around your intestines

wrap around itself. And there's like, you know, many, many yards of intestine inside of you. Well, inside your intestines, there's folds, and those folds have folds as well, and every cell has folds. So if you took your entire gut and you spread it out, it's like the surface area of a tennis court.

So that's why 75% to 80% of your immune system lives in your gut, and that's why it's so important to have a healthy gut so that you maintain a strong immune system because that barrier is not functioning well, it's going to really overtax your immune system and cause a lot of inflammation inside of you. So that's one big component of the immune system. And secondly, you have the other part of your immune, which is your macrophages and other cells that immediately attack bacteria and viruses. And then the important part, the part that is really, you know, has a spotlight on it

right now is called your adaptive immunity. And that's your ability to fight this virus off for a long time. It's your ability to make antibodies or immune globulants to the virus. So if this thing were to come back inside of you, you can kill it immediately and not have to go through a sickness phase. That's the next things you're all about. Right? So, different pieces of your immune system,

and there's different biology and different ways to keep each one of them healthy. Okay, so then let's start with how to keep the both of them healthy. So, let's start with the first one that you mentioned. And before we even talk about that, when people always say, I think when they don't even sometimes know exactly what they're talking about,

they're like, I think I have a weak immune system. I have a strong immune system. Are there ways to even tell if you have a strong immune system, if you have a weak immune system, what are some symptoms of either? Or both? I mean, I think like you said, said people say those things and they're really basing it on just how often they get sick, right?

Right. Really how often you get sick has much much more to do with your lifestyle than has anything to do with the weakness of the strength of your immune system. Okay, and so, so yeah, we do have measurements of your immune system. We can measure your white blood cell count. We can measure interleukin levels. We can measure your white blood cell count. We can measure interleukin levels. We can measure these different blood markers. But really, you have to be really, really sick with some sort of autoimmune disease or

immune-suppressive disease before we see any of those, you know, be all, right? Or you have an active infection going on. But really, just how you live your life is going to determine 90% of our week or strong your immune system is. That's interesting because you know like I feel like I always say I have a week immune system because I feel it I get someone is sick within three feet of me and I smell them I'll get sick you know and you know like I'll get sick in a heartbeat and then Noah you know my husband. He's as strong as a bull.

You know, like he can stay up until, you know, five o'clock in the morning, every single morning and go, go, go, super high energy. Never get sick. If that was me, I'd be sick in three days. So, you know, so I assume that was more like because I have a week of new system than he has a strong immune system. And you're saying not really. Yeah, probably not really.

There's no real evidence to that. I think there's a lot of genetic variation and person-to-person variation and how quickly your immune system can react. And depending on how quickly your immune system can react, it's going to make a huge difference between whether or not you get sick, right? So like I said before, like if your immunity is super on point and ready to go, you're going to fight off something before you even get any symptoms at all. And you know, we're seeing that a lot with coronavirus actually, we're seeing a lot of people asymptomatic, didn't even know they had it that had developed antibodies to it.

And it's really interesting how many people are not getting sick from the virus more than are getting sick. And secondly, it's interesting about who's getting sick. So you can see the traditional people that you'd assume have weak immune systems, like the diabetics, people that are very obese, people that are under a lot of stress. You can assume that they're probably gonna get sicker and get symptoms much more readily than the people that are healthy.

Right. We're also seeing a lot of healthy people get sick with coronavirus as well. And so it's interesting to note that, these genetic variations in how quickly we respond and then tensey that we respond is real and is especially real with this particular virus. So I'm glad that you said that because I remember

the beginning, people are like, it's really for older people. People over the age of like 60 or 65 who are the most at risk. And then like a little bit like here and there, you'd pepper in like someone who's 34 got sick, someone who's 45 got sick. And like little by little, like little bit of younger, you know, not so much younger, but you know, young to me, you know, my age-ish are getting sick.

Now, do you think then like it was kind of blown up to be more of an old person disease, but really it's actually that's not really the case. Yeah, I do think so. I think that, you know, at the beginning, there was a lot of media attention given to people that were trying to potentially downplay the severity of this disease, right? And so, yes. I think, I think, you know, we were trying to have people not panic, not get overly concerned at the beginning of this.

And I think that we are hearing those stories a lot and being in the medical profession and talking to doctors that are working in the hospital and the ICU is not just a peppering in anymore. It's a real problem that younger people are getting sick. And by younger I mean 30s, 40s, even 20s, are getting sick. For some reason, children seem to be extremely well-protected. Right. Have seen some kids in the children's hospitals as well be sick from COVID. But really, I haven't heard of one child actually passing away from it like a couple weeks ago, actually passing away from it like a couple weeks ago, which was really rare I thought more. It is rare but it is happening as well. And there's one important

factor to this virus that I think a lot of people aren't talking about. With these people that don't have like a predisposition to it like diabetes or being elderly. They're dying or ending up in the ICU more frequently with an over activation of their inflammatory system. So what's happening is they're going to the ICU and they're getting really, really sick because their immune system is causing a cytokine storm, which means that the signal molecules of the immune system are releasing just out of control. And they're getting intense inflammatory reactions and their lungs, and their lungs are filling with fluid. And so that's almost like a indication of an overactive

or too much of an immune response actually happening. And that's what's getting these younger people really, really sick. Yeah, so it's really interesting what actually happening. And that's what's getting these younger people really, really sick. That's what I'm saying. Yeah, so it's really interesting what's happening. And there's still a lot that needs to be learned about this. And I almost feel like there's almost two separate problems. One is people getting the standard just pneumonia and getting really sick, just like they would

with a really bad flu. But also there's this over activation immune system that's causing this other type of syndrome that's ending people in the ICU. Well, it's interesting. I think we're both friends with this. Do you know Michael Yo? Yes, very well.

OK, so I'm going to talk to you. That's in a couple of days, actually. Oh, you are? OK. He was my MC at Babes for Boob's Mini years, actually. He's a very nice guy. Yeah. And the reason why I bring him up is because a couple of weeks ago he was doing, he was actually speaking about the fact that he got COVID-19 and I thought he was a super fit young guy.

Last person you'd ever think to ever get this. And then he got pneumonia or did he get pneumonia, the reason why I'm bringing him up was, was it that that caused pneumonia which then got him to be really sick and almost die or was he already, did he have pneumonia? I don't remember what came first because someone like him. Yeah, so you know, just to protect his privacy, of course I can't talk specifically about it. Oh, okay.

I like him. He was pretty like open about it on like his right. Yeah, yeah, yeah. You know, right? Right. Exactly. But I know, in general, people would get all like that and get, yeah, you're right, they get pneumonia.

And, but pneumonia is really like, it's like a catch all term for something bad happening in your lungs, right? So it could either be an overwhelming infection in your lungs. It could be fluid accumulation in your lungs, just something bad's happening in your lung and your lungs are inflamed, right? And that's what most people are getting really sick from. I would say that's a number one cause people are ending up with the ICU. But what happens when you get an pneumonia and you get really, really sick, it's not just your lungs. Now, your blood pressure goes down. You're not getting enough oxygenation and blood to all of your organs. You start going into kidney failure. You start having decreased mentation. You start having gut issues. All these things happen because all your body systems are connected.

So when one organ gets really, really sick, all of the rest of them follow pretty closely behind. Wow. Okay. And so are you, so do you think that we're flattening the curve right now? Do you see a flattening or you feel it like it's still going to be like how much longer are we going to be quarantined is basically my question? You know, that's a million dollar question, right? Yeah, a million dollar question. And I don't think you have the answer for say, but. Yeah.

I could tell you what I'm seeing and what's encouraging and what's a little bit scary. So what's encouraging is what we did in California has really put us way far ahead of the game compared to cities like New York. Because in LA, the orders to shelter at home came very early and people actually followed them. I mean, even though we do see some reports of people, you know,

congregating on the beaches and then they close the beaches and all that, but people have really doing a good job at social distancing just because LA is a big wide city. We're socially distance anyway. That's how we spend so much time in the car, right? Yeah, that's also, right? I think we've apparently have socialization as it is. And now there's a bit of taking it to a whole new level. You know, practically exactly. I think we did a good job, but I do think we are flattening the curve here.

From the physicians that I talked to on the front lines, they're telling me that they're well prepared. They have adequate supplies, they have adequate doctors and nurses for now. However, what's concerning to me is that we don't know a lot about this virus. I'm looking at antibody tests on many, many people right now. I'm seeing a lot of people not develop a strong antibody reaction to this. Then I'm seeing people develop late antibody reactions.

And so this whole question of developing antibodies, is it protective to you against the virus? I think it's still a big question mark. And the hope is that, you know, if you develop the long-term antibodies, the IgG antibodies, that you can get back to normal life and go back to work. That's our hope, but it still remains to be seen. And I, you know, unfortunately, I'm seeing people that are not following that pattern right now. So, and there are a lot of people who are following the pattern,

they are getting the long-term antibodies, but we just don't know what the percentages are and where things will end up. The other thing that's a little bit concerning to me too is this intense inflammatory reaction, because what that means is if we were to develop a vaccine, we have to be extremely careful that vaccine itself doesn't cause that intense inflammatory reaction. Not just a vaccine to the flu or something, the vaccine could have serious potential side effects and consequences as well.

So we're all hoping for a vaccine in 18 months, but we could get a major setback if we see on, you know, this inflammatory reaction happened to a vaccine dose. Well, I, I've, okay, so there's two different tests, right? There's, there's the nasal swab test, right okay, so there's two different tests, right? There's the nasal swab test, right? And then there's the antibody test, right? So I've been under the impression that the antibody, the antibody test is not necessarily as accurate, right?

There's been some like backlash on the fat, not backlash, I shouldn't say backlash, but is it as effective from what you see? No, it's two different things completely. So what the nasal swab is doing is actually testing for the virus itself. It's actually seeing for the RNA sequence of the virus in your nose, right? So you're taking a swab, you're putting it way back in the back of your nose, you're trying to get, yeah, it's not comfortable. You're trying to like get some virus and see if you could actually find the RNA sequence back there.

Two or three problems. Number one, there's a high false negative rate. Okay, so if you're not gonna have a problem of the nasal swab, right? Does high false negative rate, so if you don't get enough of a sample, it could be negative and you still have the virus. Secondly, is that it just tells you if you you still have the virus. Secondly is that it does, it just tells you if

you're currently carrying the virus, it doesn't tell you anything about your immune status to it, okay? So we don't know if you are immune to it or not when you get the nasal swab. Okay. Now the immune test, the antibody test is different. It's just because you have antibodies doesn't mean you currently have the virus. The body is weak antibodies to the virus. Now that's important information because if you've made antibodies to the virus, it means that you did have it at some point in time and there's a potential for you not to get it moving forward. So there are two different pieces of information. I honestly feel like both of them, we could do both of them together and everybody. That would be fantastic. Like a couple weeks apart too, so we have a couple data points. But I think they're both each one of them has its own particular positives and negatives and each one has its own particular use. But moving forward, it's really going to be that antibody testing being done in a mass

scale to see who's immune to it and who's not, and who's going to be able to get back to life, and get back to normal life, go back to work, et cetera, if things pan out that the antibodies are truly protective. So you have these tests, right? You're doing these tests, right? Mm-hmm. Okay. But why is it?

You are. And I mean, another friend of mine is also doing doctorate. He's doing these tests too. Very few people though I find like why is it so hard for doctors to get their hands on these tests? Like it's like liquid gold. Well, because we need hundreds of millions of them right now, that's why. And so every manufacturer we call, they're, you they're completely out all the time and then they

get small allocations they can distribute and remember the first priority is getting these tests to the hospitals, right? Right, right. So first all of the tests are going to the hospitals. There's no machine yet launched where we can just put the test in the machine and the hospital can run their own test. That's coming very soon, which will be a game changer. So then hospitals can just run their own test,

and then the testing kits will be available to private doctors, and then you can get the testing kits. And then the last thing that's going to make a huge difference is hopefully one day the FDA approves a home test kit. And I think the home test kit will definitely be either a spit test for the actual virus itself, or a blood stop. Like, you know, when you are doing like a ketosis test or diabetes test, it's a little bit of blood. If we can get that proven to be proven to be effective and make sure that people can get good samples, I think that's going to be a game changer.

Wow. I mean, it's amazing to me. Like, so how many doctors in California, do you even know the number? Have it? There's a, like, it's not very common. Well, many doctors have it. I think many doctors have it. I think there's a little bit of fear because a lot of these tests are not proven.

There's tests coming from everywhere. And the doctors don't know really how to evaluate, whether the tests are valid, not being enough or not. I think doctors are hesitant as they rightfully should be to only pick the best testing modalities out there. There's these little kits that look like pregnancy tests. A lot of them, you don't know where they've come from or anything.

Yeah, I've seen them. They've been made in mass quantities in China. Without seeing a validation study on these, it's really hard for me to offer them to my clients You know and doctors all doctors feel that way. Yeah, no, that makes sense Vitamin water just dropped a new zero sugar flavor called with love get the taste of raspberry and dark chocolate for the all warm All fuzzy all self-care zero self-doubt you. Grab a with love today. Vitamin water's zero sugar, nourish every you.

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You know what I mean? Maybe three times a day. But the most part, we're kind of like stuck indoors, right? Yeah. What can we do? Like, can you give us a little bit of information on how to stay healthy? And then we'll get into like, how to even get better your immune health? But overall, it's really the stuff that you're talking about all the time, Jen. So, number one, you've got to keep yourself moving. Now, more than ever, it's really the stuff that you're talking about all the time, Jen. So number one, you've got to keep yourself moving. Now more than ever, it's really easy to become a couched potato and just watch Netflix

and play video games all day. It is, it wrecks your ability to fight off a virus. Right. You do not have adequate blood circulation to all your organs in your skin and your mucus membranes. So you gotta keep yourself moving. And, you know, I think, I think if you don't have a step counter right now, you should get one,

make sure you're getting adequate movement. You and I, we love our walking desk. Yeah, right. Every day, you know. It's the best, it's the best. It is the best. Go outside if you can socially distance adequately and get a good walk in.

I think that's really important. I think also, you know, the other thing that everyone now has time to do is focus on your sleep, right? Right. Like, you're self-suffering. Actually, I don't think so, by the way. I think if you have kids, you have kids too, but like, I don't know, who are these people that have time to be watching, like, bingeing on Netflix and Hulu? And I'm busier now than ever. Me too. Right. You're going to be homeschooling your kids. You have time to be watching like binging on Netflix and Hulu and I'm busier now than ever. What you're going to be home school your kids you got to be work but now using technology so now you're spending hours upon hours more trying to figure out this whole thing. Oh, you know what I mean?

And then you have the kids to deal with. I mean, I don't know how people are listening. It's lounging and sleeping all day. It doesn't make any sense to me. I think not having kids is a huge factor. I'm gonna say, I think that's what it is. There's a massive difference between being someone who has no kids and being,

because the people, you're right, the people that I talk to sometimes who have no kids, they're like, yeah, but nothing to do. I'm so bored. I'm just, why have you watched this? Have you done that? I'm like, watch what? Done what? No. And I'm just like, we watch this. Have you done that? I'm like, watch what? Done what? No.

And I'm not sleeping. Thank you very much. So I mean, it's worse. Your kids and my kids are the same age. And so they're the age when they where when they see you, they're less like constantly want your attention. They demand your attention, right? You can't just be like, you know,

screw off. I want to like watch this or I want to like do that. I mean, it's exhausting. Right. Exactly. Yeah, I have not watched any Tiger King at all. Because I'm not gonna watch that. So. It's just funny.

You said that's basically the only show I did watch. I got to say. And that's why I'm not sleeping because I'm watching it at midnight. But then like, you know, but it I watched it took me like days and days to finish it. Oh my God, that shows crazy, but that's all a whole other podcast all together. It's crazy, crazy, but like, that's what I'm saying, like this sleep is so important. And what do people do when they are like you or like me who have to be like

on with their kids and like it's hectic. And you're not able to sleep in until nine or 10 in the morning and you don't even know. So you know, it's all about routines and finding a new routine in your life. And then when you do get to the bedroom and you have to focus on your sleep, then it's time to focus on your sleep.

So, you know, like, I hate to say it, but you gotta get that TV out of your bedroom and stop watching the way you go to bed, especially those binge shows, because that would ruin your sleep. And so, you know, at my household and many of my clients and patients that I'm advising, your sleep routine starts in the minute you wake up, right?

And you wake up, you gotta a set your circadian rhythm, you got to get outside, look at the sun, be outside in nature for five, 10, 15 minutes, whatever it takes to set your circadian rhythm to the first part of its rhythm. And then your sleep cycle has to start an hour before you actually get into bed. So an hour before you got a wind down,

all electronics off, and then you go into a sleep environment, which is perfectly made to get the best sleep. No TV, no electronics. As dark as possible, completely dark, and having no noise whatsoever, and colder than 69 degrees. So 67 to 69 degrees, somewhere in there, that'll cool your room down.

And so, those are the high points, and there's a lot of other things you can do for sleep, but if you can just hit those high points, guarantee to get better sleep. And I think tracking your sleep, there's a lot of great sleep trackers out there, is gonna help you make those like small improvements day-to-day to get better and better sleep

and more deep sleep. So, really, it's the same thing as overall overall, like forget about being quarantined in COVID, but it's like the sleep moving every day. Do you still say 10,000 steps a day is optimum or? Well, you know, 10,000 steps is based on nothing really. I was going to say, I would thought of 10, why 10,000? Like, why not? I know why, I can tell you why.

Yeah, why? The first company that came out with a pedometer was in Japan. And they based this pedometer. On the pedometer, it was like one of the little electronic digital things. They just clip onto you. Remember this?

I totally remember. Yeah. So you remember that? Watches and all that. Yes. They based that 10,000 steps, because they called it a 10 K pedometer. They based it on this one study that was done on the healthiest people in Japan,

or lived in this little town, and they all worked in this factory. And all those people walked to work every day because there were no roads to get to this factory. And someone went there and tried to figure out why these people were so healthy. Why were they living to their 90s and into their hundreds? And they figured out it's because they walked to work every day. And so they walked from that village to the factory. It was 5,000 steps and 5,000 steps.

Oh, I didn't know that. That's why it was 10,000 steps. And that's why when the first pedometer that came out of Japan was called the 10k pedometer and that's and that's how they got that number. Oh my god, well I just learned something really new. I had no idea. It's a great story.

So that has a great story, right? It's a great story. I think that's it. I think it's such an arbitrary thing where everyone was like, oh, 10,000 steps. But no one's ever asked the question like, well, why 10,000? Why not nine? why not 11? Yeah.

And now we know why. So is there an amount or not really? It's going to be different for everybody, but I think it's a good marker. I think it's an adequate amount of moving around. And really, it's not about getting that 10,000 steps all in one sitting. What you really have to do, where's my egg timer? I have an egg timer on my desk, over there, my walking desk. I see it. You get up every 45 minutes.

You want me to go on and get it? Yeah, and I knew you got great little hacks like this. Yes. This is what I like about you, Darshan. Remember when you first saw a walking desk, you came to visit me in my office. I was actually gonna say, you were the first person who I saw actually had the first walking desk. That was so many years ago.

And I was like, oh my God, what is this? And you told me what it was. And then it became like kind of cool like two years later or something. You were like, you're ahead of the trend. That's why I like you. You're not. Exactly. And That's why I love you. You are. Exactly.

And that's why I love you. You always have great information. I always learn something from you. Today I learned the 10,000 step story, and now we're going to learn about this egg timer. So what do you do? You would have set it. This is it, is shaped like an egg,

but you can use whatever you want. And it goes up to 55 minutes. And it's really important that every time you sit down or you're standing on your walking desk, that you do that activity for a certain amount of time, and then you stop and do something else, and then you come back and you set your timer again. And the reason for that is any activity done

in too much of a prolonged state is gonna cause more damage than good, all right? And the reason for that is any activity done in too much of a prolonged state is going to cause more damage than good. So walking for a really, really long time, two or three hours in a row, which I used to do when I was at my walking desk, it can cause joint problems over time. It can cause fever times. Right. So you want to do it for 45 minutes and then you want to stop and then you want to sit

down for 45 minutes and then go back to walking or doing something else. It's really, it's called a pulmadoro technique actually is actually great for even your brain health to focus for some amount of time and then defocus and then refocus as well. And it just keeps you moving just mentally and physically. And it works for me, just anecdotally, but I also know it works for a lot of patients, there's still a lot of research behind it as well. That makes total sense. So basically, that's a great, I love that. I'm going to use that because does that mean that people who are marathon runners and ultra marathon guys, all these people like that actually, people think, oh wow, you're able to like move that much or cardiovascular system, you're heart,

but actually it's doing more damage than good. Oh my God, I can't even tell you some of the most unhealthy as people I meet are these ultra marathoners. They're incredible. I mean, they're absolutely incredible, but you look at them biochemically. Yeah.

It's almost like, you're gonna die if you're going to die if you keep this up. You need to stop. I agree. Like, I don't, I don't get that. Why would anyone even subject themselves to running an Alchemyrathon, it runs 100 miles minimum at a time, even like a marathon? Like, I never, and I'm like, obviously very into like fitness stuff, but I never understood the reason behind the marathon, because I knew it's bad for your joints,

it's bad for your back, it's bad for your knees. What's the purpose? It's just gonna break down your body faster. Especially your... Yeah, there's certainly impressive, and I think at a certain age, you have so much reserve capacity, like in your 20s, to do this kind of stuff.

It probably doesn't matter too much, but as you turn 40 and above, it's been scientifically shown that especially in your heart, your cardiac muscle is over stress with too much exercise. And you can actually die sooner if you go longer into your ears with intense exercise. And not just, I'm sorry, intense was the wrong word.

Intense exercise is actually good for short periods of time right I'm forcing intermittent training but long periods of intense exercises really bad for you like an ultramarathon or like a marathon or so okay so if you're using your treadmill desk that's a good example so every even if you're on that and you're moving even that every 45 minutes you'll jump off and do something else for 45 minutes and go back do you have do have to have that break being 45 minutes or couldn't it be less? It could certainly be less. Yeah, absolutely. The next break, I mean, the break doesn't have to be any more than 15 to 30 minutes. We want to take that pressure off your joints. You want to take,

you want to give your joints sometimes relaxed. You want to rehyd, you want to give your joints and times to relax, you want to rehydrate yourself, all of that. That's great. And with what's that thing called again, you said it's a Paul Madoro test? Madoro technique, POMO-DORO. More from our guest, but first a few words from our sponsors. So are you looking for the perfect gift for your mom or another loved one? I know how difficult it is for me to always try to find the

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So sleep is obviously very important. Moving, you know, walking and your blood circulating first thing. You're saying something about setting your circadian rhythm. Is it, you're saying, go outside first, is that the first thing you were saying that too? It's very important. You're outside in the sun first, right? Exactly. And you know, there's a lot of talk about grounding. Have you heard about grounding yet? Yeah. And like, sort of a grunt. Yes. A lot of about grounding.

Yeah. So you know about grounding. So you know, you want to go outside barefoot? I tell everybody, just because I know about grant, tell that say what it is, basically, is putting your feet on the ground, basically, like in bare feet on the ground, right, exactly. Does it have to be grass? Does it have to be grass or does it have to be dirt? No, no, it can be anything. It can be grass, it can be dirt, it can be, you know, whatever, just have some connection to the earth helps to set your circadian rhythm as well. And then your circadian rhythm, there's a lot of research around the circadian rhythm right now.

And a lot of great articles I can send you, but it has a lot to do with three different things. One is light, okay. So getting the right frequency of light at the right times of day to set your circadian rhythm. Secondly, yeah, secondly of eating. So when you eat your meals has a lot to do with your circadian rhythm as well. Okay, and thirdly is the activity level that you have. So sitting around all day wreaks havoc on your circadian rhythm, because your brain doesn't know that you've been moving. You think your brain, certain parts of your brain, thinks

that you're just still in bed. You know, like, you're like a couch potato. Your brain, your brain signals couch potato, and it has different biochemical pathways based on what signaling is getting. So, those are the three things that you really want to have and rhythmic control on a day-to-day basis of keeping your chakating rhythm set correctly. So do you mean you have to eat at the same time? Do you have to put your, do you have to be doing the grounding at the same time every day?

Yeah, yeah, exactly. So I would say, you know, try to keep your meals, your grounding, your exposure to light fairly consistent. So your body doesn't get confused. I think in the evening especially, you want to make sure that you're mostly exposed to like a sudden down colors, like oranges and reds versus LED lights that are really bright and white. That tells the cells in the back of your eye

that it's morning again, and you don't wanna send those mixed signals. Wow. So what happens if someone lives in like, you know, I'm Canadian, Toronto, Winnipeg, wherever I was living, it's dark, six, seven months of the year, right? And like, especially now when people are like all,

you know, quarantine to stay home, how are they supposed to get the light to do that one step? Is there other ways they can? Yeah, I think, you know, I think, so I think different areas of the world, people circadian rhythms are said differently. And so it doesn't, it doesn't mean that everyone needs to have the same rhythm. It just you need to be in some sort of rhythm that's appropriate for the part of the world that you live in, right? Now, what you said, it's really important.

Now that we're all quarantined, we have to figure out like how do we get the sunlight in the morning. A lot of times we don't even do that in our normal life, right? You go from your house to your car to the office and you never set a second out in the sun. Exactly. Yeah, exactly. So I think it's just being mindful of it and making sure you have the opportunities, even if you live in New York City, if you can get out to the rooftop of your building or just even outside for a little while, it's really helpful for setting your circadian rhythm. Of course, you have to, you know, in this day and age, you got to practice

a social distancing, et cetera, but I think it's still possible. And then there's other, like high tech biohacker ways of doing it. There's blue blocking classes that you can wear at night, right? Right, right, right. Right. Right. Right. Right. Right. rights that you can buy that you can put inside your house and simulate sunlight as well. Can I ask what's more this is more, you know, red light therapy. Is it okay? So it's sunlight. If to sit 15 10 minutes in minutes in direct sunlight, is that better for you than red light therapy or is red light therapy better? Who said sunlight's better?

Yeah, I think sunlight is going to be the most natural and the best thing for you. Anytime you can get something naturally, it's of course going to be better. Sunlight is what's going to encourage a conversion of vitamin D to its active form. Sunlight is what has been shown to react with the back of your eye, the cells in the back of your eye to create the right amount of melatonin. It's always gonna be sunlight is better than the light therapy's out there.

But that being said, red light therapy is good. I mean, there's different reasons to use red light therapy. For example, men use it to build testosterone levels, right? It's good for your skin. There's other different reasons to use red light as well. I know you've been a big proponent of it, so that's why I just wanted to ask about, I mean, most people don't have red light therapy

in their house and they're stuck in their house now, but I was curious about that because I wanted to know if it had similar benefits or if you had to pick one or the other, which would only be better. And then I also, I heard that vitamin D is really effective with taking vitamin D supplements is really effective for helping prevent corona.

Is that just a myth and a rumor or is that true? We don't know if vitamin D is good for helping prevent corona, but we do know for sure, vitamin D is an essential micronutrient for your immune system and almost every other system in your body. So, having a vitamin D deficiency will slowly over time cause you to age. Having a vitamin D deficiency will definitely make you more susceptible to infections of any kind. So what people don't realize is almost 80% of this population is deficient in vitamin D

just because we don't get enough in our diet. And that's why they even have to put in milk, but now no one drinks milk anymore, right? What? So we're not getting enough vitamin D and we're not getting enough sun to convert vitamin D to a zactin form. So the best thing that we can do is, you know, and I'm not a big supplement pusher by any means, but there are a couple of supplements. I think everyone needs to be on, and one of them is vitamin D. You should get your vitamin D level,

checked. It's really easy. You can either do it online or your doctor can order it. It should be between 40, 40 and 80, preferably between 50 and 80. You don't want it too high either. And supplement. And so you can take two or five thousand international units a day of vitamin D. I think that's a critical micronutrient for pretty much everyone to take. But what's your doctor first? And what's the other one that you're gonna say, you're gonna say there's two supplements that you think. Yeah, Omega-3 fatty acids that come in for soils. Yeah, I think that's extremely important for many different functions,

but especially, you know, heart health and immune health, for sure. Immune health too, what other functions? What, can I have been taking it by the way for like 25 years? And I mean, I just keep on taking it because I've been taking it for so long. I kind of forget what the real benefits are. I thought it was good for brain health and the good. Yeah.

And definitely good for anti-inflammatory effects as well. Right. So inflammation is basically the root cause of all diseases and the more minimized inflammation, the better, you know, make it three fatty acids are very helpful in that. The cost of firearm training has skyrocketed, introducing Strike Man, a laser firearm training system. Have you ever seen competitive shooters practicing timing drills on the range? Imagine being able to do that at home any time you want, without spinning a dime on ammo.

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So that's one that I think a lot of people don't consider and zinc is also very important for immune system. Really? Why those two? What do each of them do for your immune system? You know, remember I told you about other different parts of the immune system in your yeah, okay So these vitamins support the ability of your B cells Which are certain types of immune cells to make antibodies in immune globulins and they're also cofactors for different enzymes and different

Oh, wow different substances that your body uses to kill bacterial and viral cells. So that's one of the reasons you need it. The key micronutrients, even though having all your micronutrients optimized, which most of us can do with our diet, but the key ones, especially when you get sick, should be vitamin A, C, E, and zinc. Those are the four that I always talk about with people that I get sick. A lot of the combinations for immune support that you see out there, have in them with some

herbs that are also helpful. So how about in food? What are the highest, where do you get the highest amounts of zinc vitamin A? What should people be eating or try to eat as much as they can for all their second home? Yeah, so the best thing you can do for your immune system is what you don't eat more than anything. So keeping inflammatory foods out of your body is key right now. So your immune cells aren't trying to you know, fight off inflammation from the food she's eating, they're available to fight off viruses. So inflammatory food include all food that is processed, right? All meat or fish that

is grown unethically or that's basically from large meat farms. So you want to stay keep those to a minimum. And then the kind of foods that you want to eat that are very helpful for your immune system are definitely green leafy vegetables like spinach, kale is excellent for your immune system. And want to give yourself a variety of phytonutrients. So a big variety of vegetables that are different colors like you want, you know, you want like the red bell peppers and the purple squashes, those are the ones you really want eggplants, I mean, you really... I know you meant... I know it is. So it's basically the same stuff that you would tell people or I would tell people to eat generally. It's just kind of make sure you're much more cognizant of it during now. I mean, at this time when people are, you know, potentially

around getting it or around people who may have it. Why are people running around? I mean, again, this is just maybe me, but like when they're walking around the neighborhood, I was driving back from the grocery store and there's like two people by themselves walking together on an empty street and they're wearing the math just walking around. I mean, is that necessary? I mean, I understand if you're at a grocery store, I understand, but like, if you're out there, do you need to be wearing a mask while you're just doing your daily, your daily

dog walk? I think a lot of stuff is going to change with this, Jen, and especially how what's considered good manners and what's considered not with mask wearing. And I think what's going to happen is similar to what you see in China, just people wearing masks all the time, just because it just, it becomes part of culture. Yeah.

I think the reason for wearing masks, just out there going for a walk, for example, is you're going to walk my people's mailboxes. You're going to walk by potentially other things that people might touch, right? Maybe a trash can or something. Who knows? You're going to walk my things that if your respiratory droplet gets on that, there's a potential for you or a pet or something to come in contact

with those respiratory droplets and have the virus now living on you. Right? And so I think I think what we're going to see is a lot more of you know, of course depending on where you live, if you live on the country, it doesn't probably matter as much. But if you're in a city, there's definitely a potential of you having a cough or sneeze under the window of a store or something. I think you're going to see more of people wearing masks just to protect others from their respiratory droplets than themselves. So you're saying this is going to be the new normal for a while? You're thinking this is going to be the new thing that people are going to do.

Once even the stay at home is lifted, people are still going to walk around wearing masks. You know, I don't, I can't say for sure, but I think I do think that there's going to be a lot of things. And you think that's like, what do you think, what's your opinion on that? Do you think that's necessary? Or you think that's kind of taking it to your doctor? So do you think that that's something that is necessary or? I think I think that it's going to be necessary in this age where viruses like coronavirus are going to come back. They're going to become seasonal for a while. And we're going to have a certain period of time. It might be a

couple three, four years where we are going to live in certain period of time, it might be a couple of three, four years, where we are going to live in fear of another shutdown, another pandemic. And I think during this period of time, do you think that you won't have your stash of masks in your house for the next couple of years? I probably will, but you're right, so there's a psychological element here, right?

Like, it's like a beaten dog in a way. Like you now you're so like scarred from what happened, you're going to be extra scared, you know what I mean? Or extra cognizant of these things. But then what kind of way of life is that, right? If that's the way it is, I mean, I mean, I was hearing that they were saying like, was it like Gavin Newsom was saying that the new normal is if you go to a restaurant, the restaurant's gonna only have half the amount of people, you're gonna have a disposable menu, you're waiter and you are gonna both wear masks and you're gonna be wearing, you know, like gloves.

I'm like, if there was an alien who came down to Earth to see what was going on here, they would be like, what the fuck is going on in those Earth people? I mean, it's like crazy when it looks like here, you know? I think you happen for a certain amount of time, Jen. Like if you look at the flu back in 1914, it killed many, many more people

and definitely a giant percent of the population. And you know, that was 1914. And look, we forgot about that, right? I know. So that's a good idea. Well, I mean, I think it's going to take a while, but I mean, what is the real difference is like people I feel are so are they more are they really scared of more scared of Corona than the

flu situation because it's so much more contagious than the flu was even back then, like you can easily you can get it much easier basically. Is that right? Yeah, I can tell you why the physician community is scared of this and why the medical community is scared and why epidemiologists are scared because I think it's really important. Because there's a lot of news out there about this is really overblown, like so many more people die of the flu, more people die of, you know, more people die of car accidents every year than it's killed people so far with the coronavirus. Here's a reality, the situation.

The reality situation is that right now, when you get the flu or when you get into a car accident, an ambulance is going to pick you up. We're lucky to live in this country where ambulance is going to pick you up fairly quickly. I'm going to take you to the hospital. There's going to be doctors and nurses available for you that are gonna immediately treat you

and get you to the ICU and get you fixed, hopefully, so you can go home. Right. The problem with coronavirus is that it spreads, it's like it's so sneaky, right? Like so many people get it and they don't even know that they have it. And you're out there spreading it.

You even know it. And so many more people can get it and they don't even know that they have it. And you're out there spreading it. You don't even know it. And so many more people can get it a lot faster than the number of people that can get into a car accident today, right? Right. If every single person in America went out and got in their car today and went out there driving, I guarantee you a lot less people will die compared to what would happen if every single person in the country got coronavirus today, right? Right.

Right. Right. It's really what's really bad about it is that a high percentage of people do die just normally, just with maximal amounts of care with a full ICU team. But if you get too many people in the hospital with coronavirus at the same time, you're not going to have enough room for all the other people coronavirus. And you're not going to have enough room for the people with accidents, for the people that need heart transplants, for the people that need dialysis for their kidneys. It's going to totally overwhelm our system. And that's the real issue is that you know, you're you're you have way too many people sick at the same time. It's not really about the number,

it's not really about how deadly coronavirus has been, it's how deadly it could be once a hospital system gets overwhelmed. And the other big problem with it is, once you get it and you end up in the ICU, you're in the ICU for weeks. Like most other diseases or surgeries that end you up in the ICU, a lot of people get out of the ICU

in one or two days. And when you're in the ICU for weeks, of people get out of the ICU in one or two days. And when you're in the ICU for weeks, I used to work in the ICU for many years. You get sick with other things. You get other infections. You get kidney failure. Right. And so you're there for a long time,

taking up that bed for a long time. So it's really about capacity and how many people can be in the hospital at once. That's the real issue. Yeah, and you know what else? So one of my best girlfriends, her uncle went to the hospital, he was in Canada in Montreal. He went to the hospital for something totally unrelated to this corona, but he caught corona in the hospital and he passed away. So he was there for something totally different and he caught it and that's what happened. So that's what it is, it is terrible.

I mean, I just, and that's why I guess with the masks and everything else, I think that people are, this is gonna be the new normal because if they don't have a cure, especially if they don't have a proper cure, you're right, or like a vaccine. A vaccine, yeah.

That's right. Exactly. And you know what, I think now that everyone sensitizes to it, right? I think everyone's going to have the protective equipment. They're going to, you know, the government is not going to hesitate in putting a shutdown order in again. So we're going to see, you know, sorry, guys, next week, the whole country shut down again, or the whole city shut down again. Exactly.

It's that kind of stuff is going to happen. And we are definitely going to see the use of technology for contact tracing and measuring people's temperatures in a wide scale. There's going to be a lot more tech that comes out of this, which, quite frankly, you should have happened years ago. We should have had the army and the Navy and the Air Force. Why don't we have a force that's dependent that's there waiting for a virus to break out we it's right We just kind of ignored the problem for a long time and now now we can't ignore it anymore

I mean you think about this cost us more than any other war probably all the wars we fought in the last decade put together I know it's crazy. I mean, do you do you ever see that Bill Gates Ted talk that was he like predicted this like five years He did a thing five years ago. And he predicted this. And nobody, you know, I was like, oh, you know, like nobody thought anything of it, right? It's amazing. Like, and still even with, I mean, he's Bill Gates,

I mean, yes, he's very smart. And he did predict this to, and he actually predicted a respiratory issue. Is that nuts? Right. Absolutely. I mean, if it was going to be, if it was going to be a virus that's spread like this, it has to be respiratory, right?

By breathing and coughing on each other. Right. But but he's definitely, he was way out of the curve and he tried to warn us. But I don't know exactly. No, but that's exactly true. And then I saw the other years I was there at that talk. Oh, you did?

You were there? Yeah, you were there? Yeah. Oh my gosh. So, okay, so when you listened and you heard it live and in person, did you think anything of it or you just kind of went about your day and thought, okay, whatever. Next. Here's what happens when you go to Ted.

It's an incredible conference. Have you been to Ted yet? The real, I've done the Ted, not the big one, no. You've been there all the time. You go all the time. I've been here for many years globally and the big one. And what I can tell you is it's like a waterfall of information, a fire hose.

And you have one talk to get you a little bit depressed. And the next one gets you super-apples. And the next one makes you sad. And the next one makes you sad, and the next one makes you scared. And there's just one feeling out for the other. And so, yeah, I was definitely scared and a little bit concerned for sure after listening to Bill.

But then, I think I heard something that uplifted me immediately after one. I was gonna say, what was this, which one did you hear right after him? Do you remember what? I don't, I don't. What was the complete off topic? But what was the best Ted talk you've ever seen in like live and like in person?

Oh my goodness. That's really that's a really tough one. But you know, I could tell you many of them have made me cry. Many of them have made me just super optimistic. I think you bringé Brown was amazing. Oh, is that the one on vulnerability, right? Is that the vulnerability? So you were there live when she did that one. I think it was her vulnerability one. If not, it was a different one. She's done a few of them, but she's always so impressive. She just blows my mind every time she speaks. Yeah, people love her. She has a whole new show now on Netflix.

Not like I would know, because I can't watch it, but from what I heard from other people, you know. Is there, okay, so I think that's great. Is there anything else we can talk about that is regarding overall optimization of your immunity, of your health? We know that for you love Renee Brown, one of your favorite talks that you saw live,

is there anything else that you want to share with us, Darshan? Yeah, you know, I just think that people should really pay attention, and there's a lot of media out there, and a lot of it's going to be raw. So just really pay attention, find good sources of information, and really, you and really dig deeper whenever

you read something or hear something. I think definitely everyone is chopping at the bit to get back to normalcy and get back to life, but it would be really, really bad if we did it to Sim. And so, I think people need to know, listen to the public health officials, listen to other governor has to say of California, I think he has his head screwed on straight about this, and don't push the limits, and don't just think you're going to be fine, you know, because I think a lot of us, luckily being in California, we don't know someone yet who's ended up in the hospital, and thank goodness, you know, a lot of us don't know someone who's ended

up dead, although I do know some people that have been in that unfortunate situation, but we don't want to get to a place where we will restart hearing about our friends and our friends family members being in the ICU and taking it day by day. And the only way that's going to happen more than anything is for us to keep social distancing and to stay at home right now. It's just way too soon to think that we're going to get out of this anytime first anytime soon by May 1st or May 15th even is just not going to happen. It's not going to even even a little bit by May 15th are we going to be able to do think even go to a restaurant even if it's half full. Give me some. I think it's dangerous.

I think it's dangerous. So what are you going to do? And I know we'll wrap this up. But next health, next health, I love next health. And you have, it's amazing. And you have two locations in LA, right? And where did you opening one up in New York before this whole thing happened?

We almost have the keys to the door when this whole thing happened. That's what I remember being on the phone with you and you were like, because you were going to help me with, oh yeah, you're going to be speaking on a panel that I was going to be involved with, with Trune Hyagin, that's right. And you're like, oh, I have to be in New York. We're opening up this next health.

So what happens now? Like is it just on hold, like indefinitely or? Yeah, we just wait. We wait until the stay-in-home orders are lifted in New York. And we can start operating as a business again. We can't wait to do it. Can't wait to be out in New York. Another thing I want to say about the stay-at-home order to being lifted is definitely going to come in wave.

So I mean, we're going to have to first go back to work and go back to activities where there's smaller groups of people, but I think it's gonna be a while before we go back to the movies, before we go back to concerts, before we go back to conferences, all of those things, I mean, there's gonna be potentially even a permanent,

or semi-permanent reality change around all those activities where you're in post-cortars with other people. Yeah, like I saw today on the news, they said that no sporting events, no concerts, um, to until at least 2021. Now, how is it true? You think that's normal? Do you think that? But then how about all those bit like how but like we're talking all these

conferences like, how are people going to socialize? Are they not, like, someone like you, by the way, who's very social normally, you know? What are you gonna do? This must be on the other side, like, it must be very, it's mentally very difficult for people to adapt to this. Like, are you, like, with you even like, if you're a doctor or a ditch digger, it doesn't matter.

How are you mentally dealing with this stuff? I mean, for all of us, I mean, you know, the mental health implications are huge, especially if you're someone who's alone, right? I mean, it's really important. I saw this funny meme the other day, by the way, it's got to say, it's like, this is going to be really bad for those guys in LA that are dating three girls at the same time. I'm not sure. It's going to be a really bad. And also it's bad for anybody who's on Tinder and Schminder and all these. Like how are single people going to like date and like do it?

Is that going to happen again? Or what are people doing? I mean, this is a world change. Yeah, it's a world changing event, right? We don't know. And a lot of it has to do with, if this thing comes around again for another season, I think we're going to be,

or if there's a resurgence, because of too early relaxation of social distancing measures, I think we're all going to be doubly or triply as scared for a longer time. And I think that, you know that the mental health implications are huge, especially for someone who's alone. It's really hard, right? For you.

Very, very. If you are, and so, you know, you, we're lucky. We're blessed with our family. Although sometimes, you know, the kids drive me nuts and I don't feel so blessed. But how does this make you feel blessed? Did you see the meme with that guy? And someone says, A, you're quarantined with your family.

B definitely. Definitely B definitely. The memes that have come out of this have been just absolutely unwrap and fire hilarious. Ha, hilarious. OK, just a humor is just so funny. I, like, the people, like, did you hear this guy named Chris Mann? He did the parody for Hello from Adele.

No. Okay. I'm going to send it to you. And anybody who's got to like Google it, like the pair, it's hilarious, okay? I'm going to say, like, with all this, you know, nonsense going on, I've laughed a lot and a lot of these like things that come up, like people have a lot, there's some people who have gotten great senses,

like a sense of humor, it's hilarious. But we're so funny. So funny, okay, so funny. But I think we're gonna have to do more of this, you know, conferencing stuff. We're going to have to do a lot more virtual meetings. It's going to be, it's going to be tough for a while. It really is.

I know. It's not my strong suit, and I don't like it. I'm a people person, like you. Both of you. I know. You know, so this is not like, I'd rather be doing this in person on my treadmill, that bear, than being doing this on a call like this

with squad cast, but, you know, I mean, no offense to squad cast, you're amazing and all, but it's not the same as having someone like in the flesh, you know, but. Yeah, for sure, for sure. Well, okay, so thank you so much, and I appreciate your time. You're always a wealth of information so knowledgeable and

You know you are where do people find more? I mean, I was gonna say go to the next health, but they can't Yeah, I'm just go to my Instagram page darshan shot md or the next health Instagram page next health And from there you can find out everything I have to say right Right, because you have, I've been watching you on your Instagram. It's like, you have a lot of informative stuff on there I've seen. So you're good. I know. I love it. When I want to look for information, I go to your page now. Like, what's going on now with COVID-19? Go find our Sean. I feel like really low budget because I have just this light

that's on not even a tripod. It's just kind of sitting on a box pointed at me right now. And, but you know, I'm like, I better do something because right now I have, you know, I want to get it out there. So I guess it doesn't matter if it's low budget, it's on there and hopefully people look and get it. It doesn't matter if it's,

I don't think people are expecting, you know, a Warner Bros. block, you know, a movie right now or like a hundred million dollar budget. The fact is like you know I think if you just have good information people are just want to know that you know so you have good information and I've learned about the Pomodoo technique on the Euro. I stopped writing because I was being I'd wanted to be polite, but I'll get it from you later and I'll look and the 10,000, you know Step thing. I'm telling you you're great So thank you for coming on I appreciate it. Yeah, no, this is so fun. Jen. It's always so fun to talk to you You're just you're just amazing and

You're putting out there too. I mean, you're just such a wealth of knowledge. You have so much great content. You talk to some amazing people. And I'm just humbled to be part of the group of people you're talking to. I don't feel worthy sometimes. Oh, big quiet. You're like, you're just as good as anybody else

if not more. Like, I'm telling you, you're so knowledgeable. I mean, I don't want to even, I used, last time you came on the podcast, I went through all your accolades. But you're an overachiever times that thousand. And that's why when this whole thing happened, I'm like, there's no other doctor that, this is becoming like a whole missile. You're great, oh, you're great. But what I do love is that you're able to break down very difficult, complicated things into very layman's terms and make it so people can understand it.

Because I think a lot of times people don't even understand the basics and what people are talking about, like what's in the immune system, you know? And you've always been very good at just taking something that's a big, you know, something complicated and just dumbing it down with the last word that we're talking about.

For people like me, so I appreciate it. Maybe it's because I'm trying to explain things to a six-year-old all day. Maybe that helps. That helps. And that could help. And if you're doing a brilliant job, so thank you. Thank you. Thank you.

We'll get a piece of tape out there. Thank you. You're too. I've never heard of any questions. Call me. I definitely will say, how do you wife for me? I will, for sure. Say, I don't know.

I will. Take care. Bye. Bye-bye. I will for sure, Zayah, I don't know. I will. Muah, bye. Bye bye. Bye bye. Habits and hustle, time to get it rolling. Stay up on the grind. Don't stop.

Keep it going. Habits and hustle from nothing in the summit. All out, host the budget of fuck going. Visionaries, tune in. You can get to know. We inspire you. This is your moment. Excuses, we in heaven at the Habits and hustle podcasts.

Power by habit nest. I hope you enjoyed this episode. I'm Heather Monahan, host of Creating Confidence, a part of the YAP Media Network, the number one business and self-improvement podcast network. Okay, so I want to tell you a little bit about my show. We are all about elevating your confidence to its highest level ever and taking your business right there with you. Don't believe me, I'm gonna go ahead and share some of the reviews of the show

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Thank you! I recently got to hear Heather at a live podcast taping with her and Tracy Hayes and I immediately subscribe to this podcast. It has not disappointed and I cannot wait to listen to as many as I can as quick as I can Thank you Heather for helping us build confidence and bring so much value to the space if you are looking to up your confidence level Click creating confidence now Wendy's is open till midnight or later so you can give in to the craving and go night mode. Now all of your favorite menu items just got their bedtime extended. You can get what you want even later like the baconator with six strips of bacon or the perfect fries and frosty duo. If you're up later then so are we. So go ahead

and pull through the drive-through. When the craving hits, go Night Mode at Wendy's. Open till midnight or later. All right, see ya. Mm. Later. Participating US Wendy's hours may vary.