Kyle Kingsbury Podcast - #359 Solocasting On My Latest Physically Fit Rabbit Holes

Episode Date: June 19, 2024

Guess who’s back, back again. Kingsbu’s back, tell ALL your friends! Here’s a little open source solocast on where I’ve gotten my go-to regimens to remain Physically Fit. I’m talking mitochondrial health habits/supps, sunlight, leveraging blood flow restriction in my workouts and of course some sleep talk. Enjoy and share it yall!   Trimester One with Fit For Service was the best program I’ve personally put together so far. We had 40 folks come with honesty and commitment. We went through cleanses, workout overhauls, working-in practices, optimized our diets and sleep. Then topped it all off with a gathering at the feet of Montana Mountains. Come join me to get on track to the best shape of your life and kick it out in Sedona this fall for Trimester 2.   Show Notes: Fit For Service - Physically Fit Trimester 2 Sedona  Optimized Paleo Podcast Ep #310: The Surprising Truth About Seed Oils  KKP #280 Paul Saladino aka Carnivore Doc Spotify Apple “Health and Light” by John N Ott Free online archive Amazon "How to Eat, Move, and Be Healthy" by Paul Chek Tetragrammaton with Ruck Rubin - Dr Jack Kruse and Andrew Huberman Part 1 YouTube Apple  Spotify  Tetragrammaton with Ruck Rubin - Dr Jack Kruse and Andrew Huberman Part 2 YouTube Apple Spotify "Light, Medicine of the Future" by Jacob Liberman #314 Dr Mike Debord - Bloodflow Restriction Bands  Apple  Spotify  "Luminous Life" by Jacob Liberman "Ultimate Guide to Methylene Blue" by Mark Sloan "Methylene Blue: Magic Bullet" by Dr John Lieurence  KKP #340 Justin Nault -  Health as a Biproduct of Loving Yourself First Apple Spotify   "Sleep" by Nick Littlehales  A Return to Eros(paperback) A Return to Eros(audiobook)   Sponsors: HVMN You can save 30% off your first subscription order of Ketone-IQ at Ketone.com/KKP Organifi Go to organifi.com/kkp to get my favorite way to easily get the most potent blend of high vibration fruits, veggies and other goodies into your diet! Click that link and use code “KKP” at checkout for 20% off your order! Wild Health Head to WildHealth.com/kkp for 20% off your membership cost and make sure you have “KKP” applied at checkout.  Paleovalley Some of the best and highest quality goodies I personally get into are available at paleovalley.com, punch in code “KYLE” at checkout and get 15% off everything! To Work With Kyle Kingsbury Podcast   Connect with Kyle: Twitter: @KINGSBU  Fit For Service Academy App: Fit For Service App  Instagram: @livingwiththekingsburys - @gardenersofeden.earth  Odysee: odysee.com/@KyleKingsburypod  Youtube: Kyle Kingbury Podcast  Kyles website: www.kingsbu.com - Gardeners of Eden site    Like and subscribe to the podcast anywhere you can find podcasts. Leave a 5-star review and let me know what resonates or doesn’t.

We are back today with a special, maybe, I don't know, semi-special, kind of special. We're back with an episode today and it's another solo cast and it is one that I've been really thinking about for about the last three to six months. And in that, it is in some, not in totality, but in part, one of the things that I was pointing towards and trying to teach at the very end of our, actually not at the very end, but in our fit for service meetup in Montana, I had a two hour lecture, which was really a one hour lecture with a bunch of Q and A and some activities. And it went, it went fabulously. That said, it's, you know, something that I want people to know, not just those that can afford to make it to fit for service, but those who can, uh, we're thrilled. They absolutely loved

it. So I'm going to try to give you guys the nuggets, the pearls that I brought forth to our group at fit for service in Montana. And I'll be talking about some of the podcasts that I've had, what I've gleaned from those, the rabbit holes that have been down and what that means for you, what that means for us, you know, because you can, you can, it'll,

in some ways it'll be a cliff notes. So you can get the gist of any of the things that I'm reading and some key takeaways. And then for the few of you who actually like to rabbit hole shit, like I do, you're going to get a list of books and those will be in the show notes. And if you follow through on those lists of books, you will transform your fucking life. There are no two ways about it.

It has made immense changes in my life in a number of ways. And that said, I've been at this for a long time. So it's really cool to get on a new track or an old track for that matter, ramp it up, and just see results happen to my energy, my energy levels, fat loss, a bunch of stuff. So really, really cool for me. I mean, I lost 10 pounds teaching what I know because I was putting it all together in three months. And so I'm going to take you down that rabbit hole. And if you want to know more, please go to fitforservice.com. I'll link to my class, the Physically Fit course.

And Fit for Service is much more than being physically fit. It is a holistic approach to health and it will leave you looking better, feeling better and living longer. No two ways about it. Everything that I'm talking about there is backed by science, but also backed even more importantly, in my opinion, through trial and error, through actually putting it into work and making something not just an airy-fairy idea, but grounding it into

3D reality through action, through experience, and knowing on a certain level what it feels like to make these changes. So before we jump into the solo cast, there are a number of ways you can support this podcast. First and foremost, share it with a friend. That's always lovely. And leave us a five-star rating with one or two ways the show has helped you out in life and support our sponsors. They make this show possible, fiscally possible, and I absolutely love them.

I've handpicked damn near everyone here today. And if I haven't, I was shown them by one of my great teammates. So today we have HVMN. You can get it at ketone.com slash KKP. You're going to save 30% off your first subscription order of Ketone IQ at ketone.com slash KKP. I absolutely love this stuff. I've had both the founders on this podcast. Ketone IQ is brain fuel. It's a clean energy boost without sugar, caffeine. We'll expand upon this actually in the solo cast because we're going to be talking about mitochondria and how to build energy. And ketones are unique in the way that they get this done.

If you're fasting or in a ketogenic diet, you're going to secrete some ketones. If you're fasting for an extended period, you're probably going to have some pretty high ketones. And one of the things that people notice, and Aaron Rogers actually talked about this on his podcast with Tucker Carlson, by day three, you're not hungry. Why is that? That's because your body's effectively recycling itself. And in that process, it's creating a large amount of ketones. Now, most of us don't want to go without food for three days in order to get to that point. And that's the beauty of taking something like ketone IQ. It is one of the cleanest ways to increase energy without sugar or caffeine. You can take it as a shot whenever you need to re-energize.

I love this shit because it's caffeine free. So I can have this right before a podcast in the afternoon. It's not going to keep me up all night. I generally am a guy who likes to wind down and meditate or take a nap around somewhere between 2 to 3.30, something in there. I'll get a 30-minute, 20-minute meditation or 30-minute nap. And when I pop out of that, I want to bring my energy back. Ketone IQ is perfect for that.

If I cannot get rest time, Ketone IQ is a necessity. This is phenomenal. I've used this in endurance workouts. It's an obvious win there. I've also used it in glycolytic training and I found that even though it didn't increase my ability to tear through things, it did give me a second wind in the second half of those workouts, specifically with boxing and kickboxing. One of the things that's great about this product is that it works no matter what you're doing. And I'll talk about this in the solo cast. When we think of the mitochondria and we think of energy, I'm not

just talking about cellular ATP for muscle. We want that in our brains. That's going to give us the cognitive boost that we need. That's real energy, not an uptick in my body's ability to burn fat for fuel or any of these other things, but actually having authentic energy, end-of-the-line energy that my body can use right now. And that's what ketones do for us. These guys, they're a phenomenal team. They work with the top Olympic athletes like Des Linden to Michael Andrews to the Ironman world champion, Sam Laidlow. They just launched a supplement company research partnership with team Visma, Lisa Bike, top pro cycling team in the world, winning the last two Tour de France's in 23 and 22, swept all three grand tours last year. The best people in the world, winning the last two Tour de France's in 23 and 22, swept all three Grand Tours last year.

The best people in the world are working with this, from special ops guys and gals all the way down, or up all the way, up and down, through the best we see in the Olympics, in cycling and everything else. They've also got a new product that they just came out with that does have 100 mg of caffeine. It absolutely tastes phenomenal,

and it's an excellent way if you want just a clean boost, you can rock that. I like a little caffeine. But check this out. It is absolutely incredible. HVMN is their name. It stands for Health Via Modern Nutrition. And you can save 30% off your first subscription order of Ketone IQ at ketone.com slash KKP. That's K-E-T-O-N-E dot com slash KKP. Next, one of our longest running show sponsors, Organifi.com slash KKP. Use code KKP for 20% off everything in the store. Head there now and grab a sunrise to sunset kit

to be covered with red, green, and gold with 20% off using KKP. This is what put Organifi on the map. The Organifi green juice was a game changer. And it's been around since a lot longer than whatever flavor of the month the greens company you see on the side of the bus is. It tastes incredible. It passed the kids test. And it's got a number of adaptogens and medicinal mushrooms that will help you in all different ways. One of the things I love about the green is that it's very balancing.

It doesn't put me to sleep. It doesn't make me tired. And at the same time, if I'm over-caffeinated or a little jittery and frazzled, it has enough good stuff in it to keep me calm. It's just a balancing act. And with ashwagandha and a number of different ingredients, I feel balanced with that. It's good to take the greens before an endurance workout because you'll put your body in a more alkaline state where you can train a little bit longer. Typically though, that's not how I use it. I like greens when I wake up. I like the red when I'm doing a workout. And the reason for that is there's a number of products in there that aid in endurance and aid in nitric oxide production, which is just going to help me last quite a bit longer, getting more oxygen and nutrients to where I need them to go in the muscles and to the brain.

Finally, I wind down with the gold. The gold is the kid's drink. They say, can we get a gold drink, daddy? And I say, absolutely. We make a little warmed up raw milk, whisk in some of the gold, and it's got turmeric and a whole bunch of other goodies in there, but lemon balm extract and some other things that help the body shut down and relax and let the body know, now it's time for books. Now it's time for baths. Now it's time for bed. And the kids absolutely love it. It's one of their favorite things, all winter long, especially.

Check out all this and more at Organifi.com slash KKP. These guys have a massive supplement company. They have a whole new kids line, which is totally worth looking into. And they've really been doing a great job with their gummies. They have Sheila Jeep gummies that are a game changer. And they also have these things called happy drops that are fucking phenomenal. It's got saffron and ginger and a number of other really cool ingredients, but I just feel good. I don't know why I'll have to have Drew Canole back on the podcast to explain why, but I feel really good. The kids love them. Happy drops are awesome. And so many more things. Organifi.com slash KKP. That's O-R-G-A-N-I-F-I dot com slash KKP. And remember to use code KKP at checkout for 20% off everything in the store. Wild Health is generously extending Kyle Kingsbury listeners 20% off the cost of membership with code KKP. Head over to

wildhealth.com slash KKP and use code KKP at checkout. Make this commitment to yourself and start taking control of your health today at wildhealth.com slash KKP. People constantly ask me which are the best and most beneficial supplements or what's the best diet and exercise regimen for any number of issues. And while I try to provide as many useful tools as possible in that regard, at the end of the day, we know and need to embrace that health is not one size fits all. This is why I'm so excited to introduce to you today's sponsor, Wild Health. Founded by two emergency room physicians, Wild Health takes a proactive and preventative approach to healthcare called Precision Medicine. They use your genetics, biometrics, and lifestyle data to help you

determine what your body needs as far as nutrition, exercise, sleep, supplements, and more, helping you function at your best, now and in the long run. If you listen to this show, you care about your health, which probably means you'd find this interesting. If you're struggling with stress, your cortisol level, the primary stress hormone, is probably elevated. 50% of all wild health patients have seen their cortisol levels improve following our health recommendations tailored to their unique genetic makeup. A whopping 68% of patients with elevated APOB, the primary protein linked to high risk of heart disease, show an improvement after joining Wild Health. Imagine slashing your risk of cardiovascular issues and potentially adding

years to your life. This is just one of the ways Wild Health is transforming the lives of their patients. I absolutely love these guys. I have a couple more tests that I'm running with them, but I ran the genetics test with them because I had done this with 23andMe, and then I outsourced that to Found My Fitness back in the day, and I just got a whole bunch of information. There was nothing to really unpack that. And I could tease out what I thought was important, but it's really cool to be able to sit down with an expert, and they have an amazing team at Wild Health, and go through what snippets actually matter, what polymorphisms actually matter. How does that affect me? And I'll give you a prime example. I stopped taking omega-3 fatty acids a while back because of the rancidity and things like that.

And they recommended a brand they like, and I've started taking those and my inflammation has dropped considerably. For my genetics, super important for me to get that. In addition to that, we doubled down on ice bath. It's 42 years old. And with my genetics, ice baths are one of the best things to reduce inflammation so that I can train harder and train longer. And just getting people across the 30-year-old line, they're like, oh, something's different. You cross 40, something's different. I know if there's 50-year-olds and 60-year-olds and above listening to this laughing saying, I remember when I was 40. I know we go downhill, but how do I prevent falling off a cliff? And if I understand my genes, if I understand how my body works and I give it what it needs, it makes a big difference. So doubling down on the cold therapy

has been tremendous alongside the omega-3s. And that's just two of many examples that they gave me just on the genetics alone. I'm going to run a blood test and I'll be talking about that very shortly and a DEXA scan because I want to see exactly what my body looks on the interior and I want to have an expert walk me through what changes are doing for my body and how to best go about those. You could be a slow caffeine metabolizer or need to avoid that afternoon cup or perhaps HIIT workouts are doing your body more harm than good. This is something that you can find out genetically. Or you just might learn that avoiding old-fashioned dairy and gluten is entirely unnecessary.

This is the type of insight that you'll get with WildHealth. To help you implement your individualized care plan, WildHealth pairs each person with a care team consisting of a board-certified precision medicine physician and an accredited health coach who can message you anytime through their convenient app. Plus, WildHealth is fully virtual via telemedicine and is available everywhere in the US. Trust me, if all you're doing is seeing a general care practitioner, you need to go beyond that. And these guys are way beyond that. They use the cutting edge science on all major things that can move the needle for you and get you to see what's exactly going on in your body. Wild Health is generally extending Kyle Kingsbury listeners 20% off the cost of

membership with code KKP. Head over to wildhealth.com slash KKP and use KKP at checkout. Make this commitment to yourself and start taking control of your health today at wildhealth.com slash KKP. Last but not least, we're brought to you by super long-time sponsor, paleovalley.com. Use code Kyle, that's K-Y-L-E for 15% off everything in the store. I want to talk to you about a brand new awesome product that they have. It's their grass-fed beef tallow. 100% grass-fed and finished. Our cows are guaranteed to have never been fed grains. Since the term grass-fed is unregulated, large collagen manufacturers are using this claim as

well as pasture-raised. In actuality, the animals are finished in a feed lot where they're fed grains, GMO corn, and a whole host of other shit you don't want going into your cow. Cows are never given antibiotics, steroids, or hormones so that these dangerous compounds do not end up in the final product. And it adds delicious flavor to whatever you're cooking. Here's the problem with most cooking fats. Industrial oils such as vegetable, canola, soybean, and sunflower oils often undergo a series of mechanical and chemical processes, including bleaching and deodorizing. The extensive processing can strip the oils of their natural nutrients, leaving you with

a product that is far from its original state. These oils are also prone to oxidation and rancidity, especially when exposed to heat, light, and air. Oxidized oils can produce harmful compounds like free radicals, which are unstable molecules that can damage cells and contribute to aging in issues like cardiovascular disease, autoimmune disorders, neurological disorders, and more. While tallow is generally a healthier option, the source matters. Much of the tallow on the market comes from conventionally raised cattle. These animals

are frequently given antibiotics and hormones and fed grain-based diets that may include pesticide-treated grains. They for sure do. This unnatural diet and exposure to chemicals can result in tallow with fewer nutrients and the potential exposure to harmful substances. It's got a nutrient-dense profile. Grass-fed tallow contains nutrients such as vitamin A, D, and E. It also has a more favorable ratio of omega-3 to omega-6 fatty acids, which we were just talking about, and that are beneficial for healthy inflammation responses. 420-degree smoke point, higher than most C-dolls.

That's kind of funny. It's a 420-degree smoke point. I'm not making this up. C-dolls have an imbalanced omega-6 to 3 fatty acid ratio, triggering inflammation. Podcast episode, we'll link to a podcast episode on this in their Optimize Paleo podcast on problems with seed oils, or check out the one that I did with Paul Saladino. We'll link to that in the show notes as well. If

you're like, what's a seed oil? Why does that matter? Listen to the podcast I did with Paul Saladino. We'll link to that in the show notes. Go to paleovalley.com. That's P-A-L-E-O-V-A-L-L-E-Y.com. Use code KYLE, K-Y-L-E, for 15% off everything in the store. I absolutely love these guys. And you're going to find such great products there at Paleo Valley. All right. Last but not least, before we get into this podcast is fitforservice.com. Fitforservice.com, as we've been doing a lot to ramp up this website and really try to show people what is it that we do at these events. We as we've been doing a lot to ramp up this website and really try to show people what is it that we do at these events. We've had people call us a cult. We've had a lot of shit. It's kind of hard to wrap my head around, but the truth of it is we're helping people and we've been

doing it for five years very well. And what's changed in this last year is we've just added to it. That's really it. We are still masters of getting larger groups, actually moderate sized groups together between 150 to 200 people, putting them through transformative experiences where growth takes place, healing and community is built. We've got that down pack. The thing that we've changed is we've added a 12 week curriculum in which we get to teach everything we know. And so for each of us, that's different. God's really deep diving the mental. Caitlin's deep diving the emotional. We have about six classes.

Spiritual is a round table, of course, because no one person can hold all of that. And it's good to have different perspectives. And I have been tasked and I have the pleasure of teaching the Physically Fit course, which is, as I mentioned earlier, really a holistic approach to health and wellness. And drawing off of many of the great teachers that I have in the past, Paul Cech, Lieberman, some of the people that we're going to be diving into today, and even bringing in, bridging a little bit in the spiritual with David J. Temple, also known as Dr. Mark Gaffney, which we'll talk about today.

So much of this stuff matters when it comes to health and wellness. What does my outlook look like? No matter what you want to do, you need your body for that, plain and simple. One of my favorite quotes is Paul Cech's, sooner or later, your health will be your number one concern. Sooner or later. So it either happens now or it happens through crisis. And most people wait until there's a crisis point. Don't do that. Don't do that. Put it up front. Put it on the front burner and make sure that you're paying attention to what you put in your body, how you do that, how you move and get specific, right? And so a big piece of what I'm doing is getting very specific with people. Our classes are limited to 40 people, which means I get to know you inside

and out. I get to know everything that you've been through, any injuries you've had, whatever medication you're on, all that shit. And if I don't know the best way to go, I have a person. I have somebody. I've got guys like Dr. Michael Ruscio in my back pocket that I can refer people to. I've got guys like the holistic OBGYN, Dr. Nathan Riley, who I brought on towards the end of this last class to really talk about women's health and what a normal 28-day cycle looks like and where we should be even in post-menopausal women. A lot of questions that if it's not in my wheelhouse, I know the people where it's in their wheelhouse. So everyone in the class gets the best opportunity to be seen fully and understood and the best help

necessary for them to move on in the best way possible. So that way they can live the life of their dreams. You want to start a business, you're an entrepreneur, financially fit is a great class for that. And I would argue it still starts with the body. If you've got a business, you're trying to get off the ground and launch, you need a lot of energy for that. And a big piece of what this podcast is going to be about today will help you with that. If you've listened to my webinars, the last two webinars have been really covering this one issue because ultimately, this is what we're looking for. Caffeine is the world's number one drug for a reason. We want the ability to have spark. And with work demands and responsibilities and every other

fucking thing that gets stacked onto our plate, we want to be able to fire on all six cylinders, all eight cylinders, how many cylinders you got. We want them all working properly. That way I have what it takes to push through and get shit done. But if I don't have authentic energy, if it's not real, if it's always coming from a caffeine, that's not a sustainable practice, right? And so I want to dive into this today. What is sustainably going to shift the mitochondria? And in part, this is some of the stuff that I've been teaching, but obviously in an hour here, we're not going to get into the depths of what can be taught in 13 weeks with two classes a week. So give a little, it's going to be plenty for you guys. If you actually do read these books, as I mentioned, the vast majority of you will be

looking for the bullet points. Totally fucking cool. There will be a few of you, though, who want to take this further and actually read the books that I recommend. And for those of you who do that, you're going to see some really serious changes in your health and really serious changes in your energy and longevity, for that matter. Mitochondria, everybody's focused on performance with mitochondria, and mitochondria are a big piece of longevity. So we're going to start here with a little rabbit hole. Now I've mentioned this book on the podcast before, but it is worth

noting here, the book called Health and Light. So I have two books that are required reading to take the class and you can read them while you're taking the class. But one of those is How to Eat, Move and Be Healthy by Paul Cech. If you've been listening to this podcast, that's a no-brainer. And I hope to God, if you've been listening to this podcast for a while, that you've already gone through that book at least once. Remember, I've done the questionnaires and read that book probably a dozen times with my wife because I picked up things at different times. When I first read it, I thought, what are these fucking woo-woo zone exercises for? I don't need to do that shit. And then as I get into Tai Chi and started working through different things, I was like, oh, that's what those are. That's brilliant.

There's an everything in there, everything that's necessary to build your body and to get it exactly the way that you want is going to be in there. And that is a personalized approach too. It's not eat this, don't eat that. It's finding out through questionnaires, what is right for you in this moment? And it is a critical piece of where we start on our health journey. The next one is a book called Health and Light by John Ott, O-T-T. And Ott is absolutely brilliant. Ott was a guy who had been working. He was a gardener and he'd been working in film and he had a job with Disney.

So he was back in the day in the 70s, late 60s, early 70s, Disney was using him to record different elements of nature. Like with time-lapse photography, let's watch a flower open and close. And they liked that in their nature videos and it was really cool. And the thing that differentiated Ott from other people was he started to realize some of the differences between glass and plastic in a greenhouse. He was one of the first to understand, actually, maybe not one of the first, but he did come to understand that glass actually blocks three different forms of ultraviolet light and how that impacts our body is the opposite of what you've been told by dermatologists.

It's the opposite of what you've been told by mainstream media. It's the opposite of what you've been told by mainstream media. It's the opposite of what you've been told from big medicine. Now, we could rabbit hole that for a while and say, well, why and all that? And I got guys like Jack Cruz, who I'll mention here in a bit. He does think that's nefarious. That's neither for me to say or dive into at this point. I just want to keep the ball rolling. Needless to say, we think that we're getting light when we're driving around and the sunlight's on our arms or it's on our face and we're not getting the full spectrum. So what does that actually mean? You know, we talk about blue light.

We talk about indoor lighting, things like that. For the longest time, I didn't think shit of it. It didn't affect me because I didn't think it affected me. And for years, I've had my buddy Matt Maruca on this podcast a few times. He was a Jack Cruz understudy and incredibly brilliant, could deep dive the function of the mitochondria as an 18-year-old. So he gave himself this entire secondary education while he was in high school to fix his own health issues, knowing the standard of care wasn't going to fucking cut it.

Matt Maruca, big shout out. He was the guy that got me into Jack Cruz also a few years back. And I was really starting to pay attention to that, but it wasn't until the last six months when I took him serious and started rabbit holing this stuff. So for many of you, the reason I mentioned that is it may take you a few years of hearing people talk about this where you'd actually say, I need to pick that book up. Don't waste three years. Because even in that, I understood the importance of sunlight and I get a lot more sun than

most people, but I really didn't understand the full picture on light. We're the only species on the planet that has divorced ourselves from the full spectrum of light. There's no other species that, I mean, moles, people, things that live underground, fine. But nowhere else do we have walls and windows. Nowhere else do we put sunscreen on or block ourselves from the sun. It just doesn't happen. And to Cruz's point, he says, what does the lion do when it's had enough sun? It's out in the Savannah. It's got enough sun. It goes underneath the tree, right? It doesn't put a coat on. It doesn't put sunblock on. It's certainly

not out there with sunglasses on, which are absolute dog shit because that too is blocking a significant portion of the light that comes into our body. We have photoreceptors, light receptors all through our body. Our skin is a solar panel for that matter, but our eyes, ears, nose, if you've ever seen Ben Greenfield, my homie, putting devices in his nose or his ears, those work. Those really work. But that's because we have so many receptors there. And we'll dive into here in a little bit, photobiomodulation. How do we start to craft our body's ability to bring in more light and to utilize more light? We'll dive into that in a bit. But first, John Ott. John Ott was the first guy to do time-lapse photography under a microscope. And one of the things he discovered was that if you're taking a picture of a cell,

a mitochondria, a chloroplast, something of that nature, it's stagnant. It's not doing shit because they move incredibly slowly. And one of the things they knew though with microscopes is that different colored lenses would allow you to see the cell better depending on what it was. So you might have a yellow lens, a red lens, an orange filter, any of these different things that you could throw on there that might help the picture pop. And what he saw and discovered through time-lapse photography is that he could see a cell function. He could see the function of a chloroplast. He could see the function of a mitochondria because he was taking enough video to see it pass through with the time-l lapse. And one of the things he found curious

was that as he changed the light filter, it actually changed the function of the cell. Let that sink in. The light filter changed the function of a cell. And he recognized this in plants first. He started applying tests via the different ways that he was growing and with different light. And that started to change everything. And from there, as any good scientist would think, what happens if we take this to animals? And his book's phenomenal. The stories are great. He had a lady reach out to him about chinchillas because he was starting to pick up steam with some of the things he was talking about with regard to light and its impact on cells and its potential impact on humans. And so she said, hey, I'm a chinchilla farmer. I keep getting these dud males that can't

reproduce. And I really ideally would get all females. Do you think there's something we can do for that? And what they found was with the right lighting, he could make 100% females or 100% males. Now I'm going to pause here for effect because our whole lives we've been told it's the sperm that shows if it's going to be a male or a female. The sperm is what selects that. And the environment, the condition of the environment is actually what's selecting that through light itself. That's mind-blowing, absolutely mind-blowing. He found many other things because he didn't stop with chinchillas. He kept working his way up. And I'll tell one story from there that's

really interesting, and it has to do with ultraviolet light. One of his favorite restaurants in Chicago is in the basement of a hotel. And in that, they wanted it to be posh, so they had nothing but black lights everywhere, which have a type of ultraviolet light that it secretes or emanates rather. And it was posh. It was cool. It was funky. And everybody that worked there had different things that would pop under the light. And they opened it up and he'd love eating there.

And he came back every now and then. And after about 18 years, there was an anomaly that had happened. And the general manager of the hotel that that restaurant was in launched an in-house investigation to discover what the fuck was happening down there. In 18 years, throughout the hotel, they had a flu season. They had a cold season in Chicago. It gets cold. They had a cold season that mirrored a flu season. They had discrepancies among employees. Some people left, some people stayed, but there were arguments. There was normal shit that you'd have in any working business. The reason he lost the investigation is because in 18 years, that restaurant didn't lose a single employee. No one quit. Everyone

stayed with their job. No one fought and no one got sick. Not a single person in the restaurant took a day off of work in 18 years. Now that got him to think like, well, what the hell, what's different in here? And the only thing that was different was the black light. So he rabbit holes that further. Now I'm not going to get the whole book away here. And I certainly can't in the short amount of time that I'm talking about him, but how we've been viewing light is upside down. And especially ultraviolet light. And Jack Cruz will be one of the first guys to tell you that. And the interesting thing about Jack is he knows what the fuck he's talking about.

He's an incredibly bright guy. He's a little, uh, you know, how do I put this nicely? He he's, he's confrontational. You know, when I had him on the podcast, he wanted to butt heads with me. And, and, uh me because I was a check understudy and things of that nature. And he tried to throw salt at check. And the truth of that is quite comical. And Paul had heard through the grapevine and he got his email and wanted to have him on his podcast for a debate and he got ghosted, which I don't blame him.

But the truth is Jack knows his shit inside and out when it comes to light and mitochondrial function. And as a neurosurgeon, he certainly is a smart guy. And I've followed many of his things from like building the star deck to having accordion doors that I can open all the way up and let in direct sun in my house to not working out indoors. The dojo we have has to be indoors because the mats, but it's in the garage. So we can lift up the three-door garage. And all of a sudden we've got bam, big light coming in. No overhead lights are on. Our gym is based outside. A lot of things we've done to flow in the harmony of nature and not work out at a disadvantage,

which is what fucking happens when you're working out under a fluorescent lighting. He has excellent, excellent series of podcasts on Rick Rubin's podcast, Tetragrammaton. I'll link to those in the show notes as I have in the past. One six hours long with Andrew Huberman, where he berates Andrew Huberman and Peter Attia and a number of other things, and really just Western medicine in general. And then he had another three-hour follow-up the very next day. I don't argue with anything that he's saying in there. I think it's all brilliant. I will note though, because there's another book that I've dived into, which is really important. And John Ott, and we'll circle back here to Cruz in a second. John Ott really was the guy that forwarded all this stuff. And his book, Health and Light,

is a must-have. And so I kept getting a recommendation from Amazon for this book, Light, Medicine of the Future, by Jacob Lieberman, who's an OD and a PhD. And I was like, another book on light. I mean, this guy just wrote the Bible on light. What could there be more? And so I bought one and I was thumbing through it. And I said, maybe he's got to quote Ott if this book is worth its salt. And of course, you go to the back of the book and you're like, oh, he's got Ott on a number of pages. Then I realized Ott writes the forward to this book. And he says, I've been running a relay race and I started off first and I passed the baton of Jacob Lieberman and he's running the race and he's going to pass the baton to somebody

else when it comes to all this understanding scientifically of what light does for us. And it's just a brilliant, brilliant book. There's charts in this book. One of the things that really stood out to me too. So here's your second book on light. Both are worth it. And this made me think of Jack Cruz immediately. So there's a chart here on the left. It says gradual and consistent exposure to sunlight and what that yields. On the right, it says gradual and consistent program of exercise and what that yields. On the right, it says gradual and consistent program of exercise and what that yields. Both arrows point to the same thing. And what it says is decreased resting heart rate. That's super important. Anybody who wears a fucking whoop watch or an Oura ring or

any of these trackers, that's a good thing. Decreased resting heart rate, decreased blood pressure. That's huge. Decreased respiratory rate. That may have better oxygenation, right? Decreased lactic acid in the blood following exercise. Increased energy, strength, and endurance. Now, whether you're an athlete or somebody that just wants to get in shape, increased energy, strength, and endurance is pretty high on most people's list. Increased tolerance to stress. Think about the world right now. And we all have our ways of mitigating the shit we see, but you can't turn away from it. There's always something. And even if I fucking put my head in the sand and go out into nature

and try to remove myself from it, it finds its way to me, right? It just does. It finds its way to all of us. So increased tolerance to stress, super important. And increased ability of the blood to absorb and carry oxygen. That in turn functions with mitochondria and functions with energy output and brain, cognitive function all the way to endurance, right? Increased ability. And I'll repeat what these charts are, what these are pointing to here. Gradual and consistent exposure to sunlight yields everything I just mentioned. Gradual and consistent exposure to sunlight yields everything I just mentioned. Gradual and consistent program of exercise yields, and it goes to where I just mentioned. Most people will say, well, what about burns? What about this and that? And of course,

I am reminded to tell people about the lion, but more importantly than that, you got to start where you're at, right? And because can, because they're comparing exercise and strength training, I can compare these two. A lot of people say, okay, cool. I'm going to get a tan this year. And they go out and get smoked. A lot of people say, hey, I want to lift weights. They kick their own ass until they get hurt or they get fed up and their body, you know, they're run down. They can't keep up with it. One of my favorite quotes is inch by inch. Life's a cinch yard by yard. Life is hard.

It's a football quote. And when what's important now, the acronym win. And if we really think about these things, we'll know I have, I can't bite off more than I can chew, right? If I want to get into a strength training program, you don't walk under a squat rack with a thousand pounds and say, all right, let's see if I can get this. You'd be crushed. I would be crushed. I couldn't walk under a squat rack with a thousand pounds and say, all right, let's see if I can get this. You'd be crushed. I would be crushed. I couldn't walk under a thousand pounds. I'd be in a wheelchair the rest of my life. So it doesn't mean that I'm going to fly to Central America and

just lay out in a thong all day long either, right? You have to build, you have to gradually increase your tolerance, gradual and consistent exposure to sunlight, just as gradual and consistent program of exercise. So if you don't bite off more than you chew and you are able to get a little bit more sun each day up to whatever point that is, and we'll talk about some do's and don'ts for people out there with fair skin. But that said, if I'm able to slowly increase my amount of light, it has all the same benefits as exercise.

And this is what's funny is Cruz will tell you, you don't need to lift weights. There's no centenarian with muscle. And he tries to give you a couple anomalies like Usain Bolt, East McDonald's and some other dumb shit like that. The point isn't that, that's the equivalent. Him saying you don't need to lift weights or you don't need to exercise is akin to a weightlifter saying you don't need sunlight. It's that fucking silly to me. The weightlifter saying, no, you don't need sunlight. All you need

to do is train. That'd be just as asinine as somebody who's got good sun saying you don't need to move your body. You don't need to exercise. You don't need to do anything. Now, most of us are exercising incorrectly. And I'll say that right from the jump. A big part of my program is slowing people down in the sense of like, you're doing a lot and it's not everybody that's there. Some people come in and they don't, they haven't trained at all. And I got to teach them, you know, their first baby steps with that. But many others are cranking out too much. And I got to teach them how to titrate that down.

That way it becomes sustainable. Same thing goes for light. The same thing goes for light. And the truth of it is most people have an issue with how many responsibilities they have. And I've got private clients, former hedge fund managers, guys like that, startup guys. And the money they have on the line, it's fucking way more than I'll ever see. And with that, that's a big fucking deal. And yet, over time, if I can convince them, putting themselves first, filling their own cup will make everything else better. And I have been able to, thank God, I've got some fucking great guys that I work with. They listen, they see the

fucking results. If they don't, I don't keep working with them. If they don't put themselves first and the excuses take over, there's nothing to do there. So if you're in one of those situations where you're a dad, you're a solo provider or any of these things, you're in college and you need to work to put yourself through college, there's always shit you have to do. That never changes. But if you don't give yourself a little bit of space to put back into your own cup, none of it's sustainable. It won't last. Your job won't last. You won't finish your college education, which neither did I, but you're not going to come to completion with the goal if you can't make it sustainable. And I would tell you right now, if there are ways to combine these things so that I can get more with less time, right?

Four Hour Body was great by Tim Ferriss because he was talking about minimum effective dose. And that's one of the reasons I love the book, Easy Strength for Strength and Conditioning. It's another reason why I love blood flow restriction. I'll link to the podcast we did with Dr. Mike DeBoerde. Super important. I can hit an eight to 20-minute workout, blast my body, have a massive growth hormone response,

have trained and pushed lactate threshold. I've worked on slow twitch and fast twitch muscle fiber. It's an easy way to burn fat. It's an easy way to stay in shape. And I don't need anything else. When we were out in Montana, Aubrey and I hit a blood flow restriction workout at 5,000 foot elevation and we were done in 20 minutes and it felt great. It felt phenomenal. I can handle 20 minutes and you can handle 20 minutes too. So if you are one of those people, I highly recommend the book Essentialism by Greg McCown. They're about, God, I don't know, four years ago, I was hanging out at Paul Cech's house and I was, he's asking me how life's going.

He could feel my stress. And I started going through all the responsibilities and all the shit that mattered more than me. And he said, read this book, Essentialism. And I had a stack of books that I had just gotten from him. And he goes, put that one first. And once again, Chuck changed my life. He knew it because he could fucking read my soul and tell where I was at and my body as well. But that book will change your life. Essentialism is super important. If you have a poor work rest, relax rest,

whatever that work to you doing your own shit ratio is, you want that to be in right relation. You can't overwork. You can do that for a short period of time, but it's not going to last. So understanding that, I need sunlight. Sunlight's one of the most important things. I can do sunlight no matter who I am, as long as I'm doing it at the right time of day. When the sun rises and the sun sets, it's almost exclusively a red light. This is why I can look directly at the sun. And we'll talk about here in a second, the homeboy, Dr. John Lawrence. He says he's got friends that stare at the sun in the middle of the daytime and have not hurt their eyes from it, contrary to what people will say. I haven't gone that far yet.

But you can look directly at the sun, especially in the rule of thumb is if I have to squint or it's hard and I'm straining, then it's either too early before sunset or I've gone too far after sunrise. Let that be the rule of thumb. If you can watch these things, that is tremendous, right? And it's free. Here's the other thing. We talk about things like Juve Light, all the red light companies out there, the Biomat. I love all those things. I own them.

But nothing replaces the sun. And if you want to do it for free, because I can talk all day long about this new gadget or gizmo that's 10 grand or two grand. And a lot of people are priced out from that. I myself have been priced out from things like that in the past. I lived in my mom's garage when I was fighting in the UFC for six years. It wasn't a short stint. One of my whole stints in the UFC was living in my mom's garage. And so I get it. What is the free thing? The free thing is sunlight. And if I can work out outside, now I'm getting a double benefit. I have two things working in alignment there. Any runner will tell you, nobody wants to run on a treadmill. Don't run on a treadmill, run outside. Cyclists too. And I get it. There's certain times of year where you can do these kind of things. And maybe if you're really training hard, you have a little bit of work you're going to do indoors, but turn the lights off, open up the doors, have it in your garage where the garage door can be open and let in the natural light. Now, light is a huge factor. It's possibly the biggest factor.

And Cruz said this as well. Cruz was sitting on his rooftop where he's got no walls in his roof, but his rooftop has a lawn, which is cool. So he's completely grounded. He's near a volcano that's got incredible magnetism. That's also harmonizing the EMF. And he's got his laptop in his lap. And he says, I don't need blue light blockers because this screen, the blue light emitting from this screen is completely overpowered by the full spectrum of the sun. Now, a lot of us, and I myself do this, a lot of us have meetings ever since 2020. That's maybe one of the very few benefits from the COVID fiasco is that I can go outside and walk while I'm on a meeting. I can throw on headphones and turn my camera off. If I have to have my camera on because the boss is a douche, I don't have that kind of environment,

but if I have to have that, I can still sit outside with natural light. Even if I'm in the shade, I can sit outside with natural lighting and participate in that work meeting. Everyone's got laptops. This ain't hard. One thing I will recommend that crews failed to realize is that if you're doing a podcast or a presentation, a webinar, no one wants to stop. No one wants to not hear you because there's a plane flying by or the wind just picked up. And so again, I love Jack, but that was kind of a bonehead thing to keep talking when the wind picked up in El Salvador. Wait, if an airplane flies by, wait, if the wind picks up and then finish your thought.

Little recommendation there. But no issues with being outside for any of these things. This is one of the ways where I can combine work with something healthy for me. And I want as much solar panels exposed. In Lieberman's book, they talk about the ancient Greeks and how many people understood the sun as a means of healing, as medicine, heliotherapy. And they said three months or three seasons out of the year, one should be as naked as possible for heliotherapy. You get as much of the solar panels exposed three seasons a year. And like any intelligent person would know, in the summer, you respect the fuck out of the sun and you attenuate to what you can handle, but you don't go out there naked all day long trying to

get as much sunlight as possible. That seems like a given, but a lot of people are going to say, oh, I burn, or my family has a history of this and that. And if you're wearing a bunch of chemicals and putting those into your skin, that doesn't help the issue. If you start to attenuate and get the right light, that will help the issue. Now, if you're wondering why a lot of people don't know about this, when you read Odd's book, the National Institute of Health, which was a major player in all the Anthony Fauci shit, a major player on the wrong side of the fence, they go as far back as the seventies as trying to shut down John Ott's work, especially as it pertained to cancer, sunlight and cancer. It's fucking mind blowing. And at the same time, you're like, damn, these guys were douches 50 years ago. They were trying to hurt and harm real science 50 years ago that could prove the model that they had in place for cancer was incorrect.

It's frustrating as all hell to read that. Absolutely frustrating for me. But the truth is like cream. It rises to the top and it's coming to the surface, there are, you know, Cruz calls his followers the mitochondriacs, right? And mitochondriacs are coming online. People who recognize the power of the sun and the benefit of it and still know that it's a nuance, they're starting to become more and more. And all the shit that we see from big pharma is going to fall to the wayside, but there still will be people who are hook, line, and sinker for whatever they develop next. Well, this new drug is great. It's advertised while you're watching the NBA finals and all this shit. Maybe I should try that out. I saw the Lexus GX, the big wagon, and I admit it got me. I was like, damn, that looks dope when we get that.

I'm like, no, I got a Land Cruiser and a Tundra. I'm fine. I don't fucking need that. But for many of us that watch the pharmaceutical ad, oh, I, that looks dope. And we get that. And I'm like, no, I got a Land Cruiser and a Tundra. I'm fine. I don't fucking need that. But for many of us that watch the pharmaceutical ad, oh, I have restless sake syndrome. Oh, I have this thing that they just developed a new drug for. And of course it's safe, right? I don't know about that. So the medicine of old,

the medicine that got us here, when you think about this, if you're a creationist, first came the light and everything else after that. If you're a creationist, first came the light and everything else after that. If you're an evolutionary guy or gal, everything on this planet was born underneath the sun. All of it was born under the full spectrum of light. So one must be concerned with how much we've divorced ourselves from that, especially because so many of us are working

indoors. I'm indoors right now to record this podcast because I want you to be able to hear it, but it is a major factor in our health and wellness and a major factor in our mitochondria and a major factor in our energy production. So now that we've got that, that's the big chunk. Read those two books. There's also another great one. Once you love these books, there's a fantastic one called Luminous Life by Jacob Lieberman, Jacob Israel Lieberman. And that's also on Audible, how the science of light unlocks the art of living. It is fantastic because he mirrors all this understanding of light into the spiritual, and he does it in a very beautiful way. And it's inspiring. It speaks to a lot of what

Terrence Howard was talking about on Rogan's and a lot of people listen to that podcast. It speaks to Ishtak Bentov's book, Stalking the Wild Pendulum, how everything is vibration. Everything is frequency. You could call everything sound or you could call everything light. And as he proposes, everything's light, how that interacts with one another matters. And I'll just let it go deeper than that, but get these books, change your understanding. It took me three years to actually take Cruz serious and to listen to the people. Cruz will say this, he goes, I'm not inventing any of this shit. All this science has been out long before me. The electric body, Robert O'Becker, his understanding of water, fourth phase of water, Gerald Pollack, we've had on this podcast, and light, all very important. Now, we could do an entire podcast

on water, and I probably will. I'm going to do a series of podcasts with Paul Cech because he has Spirit Gym that's about to come out, and it's going to change the fucking world. There's no two ways about it. It's going to be comprehensive. This is, you know, a text, a textbook that could be college level that he's going to really, and he's really teased out over the last few years and it's his life's work. And there's more than one chapter on water in there. So we can really deep dive water. And I plan on doing that with him.

Um, but once we have our ducks in a row, let's say we're getting at least spring water and we got some sort of structuring device like we use with on a lemma structuring devices or there's many of them. Greenfield systems, whole home water filtration has the structuring device built into it. There's a number of ways you can get to structured water, but structured spring water or really good filtered well water that you add back in vital nutrients and minerals to, you can make living water. And with that, that too has one of the biggest impacts on our body because we're composed mostly of water. And the water in our body changes with the right amount of light, right? So that's another thing to factor in. One of the things that changes photobiomodulation is a product called Methylene Blue. Now, it's

funny because when I talked to Cruz about this, I expected him and he'll say, oh, half the world's taking Methylene because of me. Cool. That was the only doctor answer he gave me. Now, I know he's in court and he's doing a lot of shit. They're trying to take his medical license for telling the truth about COVID. And I've got mad love and respect for Jack when it comes to anybody who stood their ground and fucking said the truth, mad respect. But the doctor answer he gave me was, well, they'd have to be my client or I had to be their physician for me to be able to say if methylene blue would be a good idea or not. I'm going to just go out here and say this is not medical advice, but read the book, Methylene Blue Magic Bullet, The Ultimate Mitochondrial

Support by John Lawrence, who I want to get on the podcast. John Lawrence invented the company Midazine.com. They have amazing products and a gang of suppositories, which I giggle at, but for a long time when I was at Onan, I said, we should make suppositories. It's the very best way to get in the bloodstream, bypasses all the stomach acid, makes its way in. And so he's doing that. So if you want to keister some of the best products, go to Midazin.com. And I have no affiliation with these guys, but I want to get them on the podcast. He has a very small book on methylene blue, which speaks to the benefits, but also speaks to

the stacks you can do, like methylene blue with hyperbaric oxygen, HBOD, methylene blue on a ketogenic diet, methylene blue with fasting, and a lot of things that we know that help with life extension, longevity, healing the brain, all of that bodes well with methylene blue. The book that's a little bit bigger and still science-based is one by Mark Sloan. And I don't have the exact name of that one with me right now because it's not sitting in front of me, but we'll link to that in the show notes. There's a methylene blue book by Mark Sloan. It is excellent. And you'll find out quite a bit of how it works, how long it's been around. It's been around for over a hundred years. One of the leading researchers

in the world, I think is professor Luis Gonzalez, and he's out of UT Austin, right down the street from us. And we're just scratching the tip of the iceberg when it comes to how this can be implemented and enfolded into our everyday use. My favorite product, and again, I have no affiliation with these guys, is Lumitol Blue from Midasin.com. I'll link to that in the show notes. The reason for that is it's an oral. You don't put it in your gums and turn your teeth blue like I did for years. There's a very high amount. Dosing is a half a milligram to four milligrams per kilogram of body weight. That means my range is 100 kilos is between 50 to 400 mg a day. I always get questions about that. It's like, do the math, start low, work your way up, and then split the doses.

I'll have 180 mg when I wake up and I'll have another 180 mg bar midday. That still puts me under the max dose because I'm at 360 instead of 400. And that seems to be the sweet spot for me. But for a long time, I took methylene blue and I was doing the trochies and I thought, man, this works, but it's just not that great. I don't understand what all the hype is. Once I got to the right dose, that changed everything. And I was like, holy shit, now I get it. And I'm reminded of when I had Justin Nault on the podcast, who's awesome. We can link to that in the show notes too, if we just want to continue to rabbit hole, rabbit hole, rabbit hole. Nault said, in the beginning of the frontier, when people started moving their way out of the big cities in the Northeast and settling Texas and further and into the West. The average caloric daily intake

was 4,200 calories a day, men and women. That's crazy to me. And they were carved out of fucking granite. They were outside all day. They had no modern medicine and that led to early deaths. I'm not saying there's no benefit to modern medicine, but there also had no side effects from modern medicine. And they had full spectrum of sun and everything they killed, they either ate something they killed or ate something they grew themselves. And this is before all modern agriculture, pesticides, herbicides, and fertilizer, chemical fertilizer, before any of that, right? 4,200 calories a day. And they were still carved out of granite and thin. So the 2,000 calorie a day notion is absolute dog shit. But most of us, when we think about putting food in our body, we've been brought up on the pyramid. We've been brought up on all the

things that we're taught in school. And we can throw that out the window. So the reason I bring up the 4,200 calories a day is because I probably eat somewhere in the ballpark between 3,500 to 4,000 calories a day. And while taking this class and using methylene and getting more sunlight than I ever have consistently, if I couldn't see the sun, I'd get in front of the juve or the biomat. Every day I'm getting optimized levels of light and some days more than others.

Haven't burnt yet because I've attenuated to it. My skin gets darker. With that, I lost 10 pounds during the course, just because I finally put all the things that I know together to see this work. And I didn't lose an ounce of muscle. My strength is through the roof and I've lost 10 pounds of fat. So I'm almost as lean as I was when I was a fighter, which is fucking remarkable because I might lift twice a week. I might run once a week. I'm boxing and kickboxing maybe once a week. Now that'll change once the dojo is done and

we'll do an episode on the dojo and the warrior spirit coming up here. But that's remarkable to me because I'm still eating a lot of food and it just flew right off me. And that wasn't my intention at all, but it reminded me of Justin Nault's 4,200 calories a day. And then it made sense to me. My body couldn't keep the weight on because my mitochondria is functioning so much better than it has in years. I feel clearer and more connected and more energized at 42 than I did at 32. And that's when I retired from the UFC and I had to do a lot of different things to heal the brain, but it's not even close. It's night and day different. And the biggest piece of this is the light structured water. It's got to be way up there. The lifestyle choices of being outside and stacking that with methylene blue. And so here we have some keys to the castle

of how you can start to change this. Now, obviously another massive one is cold therapy. And if you live somewhere where it's cold, I get a lot of people that were from Minnesota and Canada, if you can take cold showers and you can do that year round, and that's a free way to get it, go for it. If you can afford a cold tub from any number of one of these companies, we've been using the Edge Theory. They've had some problems with the motors, but they always send a new one. So great customer service at edge theory and it's bigger, but that's a chunk of change. And I get it. We get complaints in the class of I'm recommending things left and right and it costs a lot. I get that. One of the things I developed when I was in Vegas for six months

was what I called the poor man's guide to heat shock proteins. So we couldn't afford a sauna. And what I'd do is I'd throw on three pairs of sweats and my rubbers that had cut weight in, and I'd go outside in 115, 117 degree heat in Vegas in the middle of the day with my headphones in. And I'd listen to a podcast and go for a walk for an hour or an hour and a half. And I'd have a half gallon or a gallon of water on me. I'd stay hydrated, but I would dump. And in that process, that was my sauna. There are ways to work around this shit without coughing up four or five grand to do it. Be creative. Don't rest in an excuse. Get creative and lean into it. If I know sweating and heat shock proteins are possible when my body heats up high enough, there are ways to get that. Being in Texas right now, last year in May, me and the whole farm team

started going for runs and we'd lift midday and then we'd go for a run outside, lifting outside and running outside. And then we'd hit the sauna after that. We could only get one round in the sauna because we were already smoked. We'd basically already had 45 minutes of sweating before we hit the sauna. But doing that was remarkable because now when I go out in 100 degree heat, it doesn't feel that hot. It feels hot, but it doesn't kick my ass because I'm kicking my own ass and leaning into it. When it's cold, if you live somewhere frigid in the great North, we were just in Montana, get in the freaking river, get in that river year round and especially get getting the river when it's cold outside. And cold therapy is remarkable when it comes to enhancing the mitochondrial function,

fat burning, resetting circadian rhythm. And I can assure you everything Jack Cruz says on that is spot on. Another thing to note is the differences between people from the equator and people that are from the poles. People from the equator do not have mitochondria that uncouple. And again, you can dive in further into this Jack Cruz episode. Fascinating to me. This is why a lot of the black soldiers in the Korean war were the only ones getting frostbite on their toes. There are differences physiologically between us. Not many, but there are some. And one of this is the fact that if you live by the equator, you never experienced a winter before. Therefore, the mitochondria didn't have to make the adaptation of uncoupling to heat your own body.

There's a dry season and a wet season. There's not a cold season there. Move away from that. You have lighter skin. You have the benefit of leaning into the cold, but only if you lean into the cold. If you keep it 75 degrees 365 days a year, you're not getting the benefit that we would see. At the very least, we would get that seasonally. So consider that. Consider leaning into hot and cold therapies as really one of the long-term, probably the best long-term thing you can do to enhance mitochondrial function in your sleep. All right. What else did I miss here? There's so much

more to fucking talk about, but I want to keep this relatively to the point. I will say sleep is a huge one. Sleep is absolutely huge when it comes to that. The book Sleep by Nick Littlehale is probably the best how-to guide in my personal opinion that I've ever come across. So if you have trouble, and there's another thing, if you have trouble sleeping, if you get outside during the sun, if you watch the sunrise and you get outside during the day and you hit a cold bath right when you wake up or a cold shower right when you wake up, that has a profound effect on resetting the circadian cycle. Finish your food at least three hours. Your last bite of food should be at least three hours before you hit the sheets. That too benefits the mitochondria because as Sachin Panda from the Salk Institute points out

in San Diego, our microbiome has its own circadian rhythm. So when you start to line these things up, all of a sudden it's a little easier to go to bed. And one thing that I'll argue, another way to get outside, I walk my dog two miles every morning and a couple of the pups we have at the farm. Every morning, two miles. If I can't get it right when I get out of bed, I'll do it midday and just get the pups lots of water or get them into the pond. I'm getting morning light, which has far less UV, but remember, I'm not afraid of the UV because I get just enough of that that my body wants and there's a benefit to that. And don't take my word for this. Don't take my word for it. Read into it.

But that said, I'm outside. And one of the things that walking does, and I had Mark Bell, of all people on this podcast, talk about this 10-minute walk deal that he started years ago. When I walk and I'm not listening to headphones and I'm not on the phone or doing a work call, I have time to reflect. And this is critically important for people. You could have a cold room, blackout blinds, fucking earplugs, all the things. But if you don't have time to reflect. And this is critically important for people. You could have a cold room, blackout blinds, fucking earplugs, all the things. But if you don't have time to reflect during the day, the first time you think about your day is when you hit the sheets, good luck falling asleep. So by painting that in to my daily routine in the morning, in the evening, getting to walk and getting to reflect, now I can plan for the day calmly. Now when I get home from work and I need to shift gears and I go on a walk with the kids,

that allows me to move my working brain from all that happened into where I'm at now. How do I show up 100% as dad? How can I shift gears? Is there any stone that needs turning in order for me to fall asleep easy tonight? And if I do that, I'm good. I don't have shit to think about when I lay down. I can listen to Audible. And as soon as I get tired and stop tracking words, I hit pause and I'm out like a light. That's a sleep hack for me. All right. So we've given you guys more than enough to chew on some of this stuff we have been talking about. Another thing that I will bridge the gap into when it comes into this stuff is really just learning. And the final piece I'll leave us with is I want to know how to live in right relation with the earth. And for those of us that have learned from indigenous masters,

you can take that in a lot of different ways. But like Charles Eisenstein says, put me to good use. That's what I want. Put me to good use. And what does that mean? That means that I want my life to be a benefit to all those around me, not just human beings though. I want it to benefit me personally. I want it to benefit my wife and my kids. I want it to benefit my tribe. I want it to benefit this land. And I want to benefit it in a way that lasts seven generations forward. So when I start thinking about things like that, are there ways in which I can live in harmony with the earth? Are there ways in which I can live in harmony with myself?

And that's an absolute fuck yeah, there are. There are ways that I treat myself that leaves me more whole than when I started. And not only am I a better person, not only do I enjoy life more, but those around me enjoy life more because of how I tend my own garden. How I tend this garden outside of me changes the eco field of this entire property. And all those who come here from pit for service and otherwise, people that want to volunteer on the farm, that too, it's palpable when you get here. The feeling, just like it's palpable when you go to Sedona. There's a feeling. It's palpable when you get into Lake Tahoe and you see all the pine trees, these fucking

amazing antennae just harnessing heaven and earth. We can do that. And one of the things that I think is important for us, that's very important, that's why I'm having Dr. Mark Gaffney on this podcast 15 times this year and many more to come, is because he's really been thinking about this. And David J. Temple is a pseudonym, as I've talked about before, but they put together him, Dr. Mark Gaffney, Dr. Zach Stein, and Ken Wilber, one of the all-time greats. They've been really in the lab trying to formulate, how do we live in right relation? How do I make the most of myself? Who am I? Where am I? Where are we going? What is humanity's role in all this?

And that's really what first principles and first values is all about. It's 42 propositions on cosmoerotic humanism, the metacrisis, and the world to come. We need a new story. And if you've been listening to the podcast with Gaffney, we need a new story desperately, not just because of the meta crisis as regard to the world ending, but our humanity, the loss of our humanity is on the line. And this is why the COVID shit frightened me so much. And this is why it's important for me to pay attention to what the Klaus Schwab, the World Economic Forum, what Yuval Noah Harari, the way that they speak and how many people buy in and subscribe to that shit. That's important to me. So if we understand the first principles and first values of reality, we understand value. We understand Eros. We understand the allurement and the working

mechanism of consciousness itself. And with that, that cannot be taken away. With that, I can use that to inform all decisions in my life. I can use that to inform how am I in each moment. Can I live in the erotic in every aspect of my life? Can I bring that in where I have that same zest, the same faces of eros? Can I bring those in? And if you same zest, the same faces of Eros? Can I bring those in?

And if you're familiar, if you're just thinking, oh, erotic world, what the hell are you talking about? A Return to Eros by Mark Gaffney and Christina Kincaid. That's the last book I'll link to. That is the book on the 12 faces of Eros. And if you really want to dive deeply, you can listen to every podcast we've done. We've got six in the bag. Two are discussing the fundamentals and the first four are the first four faces of Eros. We're going to keep going through this until we get

through all 12. I have learned so much from Dr. Mark by having him on this podcast and so much from deep diving into his work. And I couldn't feel more blessed because of that, because there is an ought to when it comes to life. And if we can say yes to that, we can understand what that is and say yes to that, the whole game can change. We can live the more beautiful world our hearts know is possible. All right, y'all. I hope you get lots of good energy, lots of good vibes, lots of good love. Share this far and wide, and I'll see you guys in a week. you you