Mark Bell's Power Project - Train Less Wired, Recover Faster | Dr. Scott Sherr on Nervous System, Sleep & Performance

Episode Date: February 9, 2026

In this episode, we’re joined by Dr. Scott Sherr to break down how the nervous system actually drives performance, recovery, sleep, and long-term health.We dive into sympathetic vs parasympathetic balance, why being overly stimulated before training can limit gains, how to down-regulate between sets and after workouts, and why many people struggle with sleep even when they “do everything right.”We also cover cortisol rhythms, late-night training, GABA, melatonin misconceptions, recovery strategies, and why optimizing health isn’t about one supplement—it’s about the whole system working together.Special perks for our listeners below!🥩 HIGH QUALITY PROTEIN! 🍖 ➢ https://goodlifeproteins.com/ Code POWER to save 20% off site wide, or code POWERPROJECT to save an additional 5% off your Build a Box Subscription!🩸 Get your BLOODWORK/TRT/PEPTIDES! 🩸 ➢ https://marekhealth.com and use code "POWERPROJECT" for 10% off Self-Service Labs and Guided Optimization®.🧠 Methylene Blue: Better Focus, Sleep and Mood 🧠 Use Code POWER10 for 10% off!➢https://troscriptions.com?utm_source=affiliate&ut-m_medium=podcast&ut-m_campaign=MarkBel-I_podcastBest 5 Finger Barefoot Shoes! 👟 ➢ https://Peluva.com/PowerProject Code POWERPROJECT15 to save 15% off Peluva Shoes!Self Explanatory 🍆 ➢ Enlarging Pumps (This really works): https://bit.ly/powerproject1Pumps explained: https://youtu.be/qPG9JXjlhpM?si=JZN09-FakTjoJuaW🚨 The Best Red Light Therapy Devices and Blue Blocking Glasses On The Market! 😎➢https://emr-tek.com/Use code: POWERPROJECT to save 20% off your order!👟 BEST LOOKING AND FUNCTIONING BAREFOOT SHOES 🦶➢https://vivobarefoot.com/powerproject🥶 The Best Cold Plunge Money Can Buy 🥶 ➢ https://thecoldplunge.com/ Code POWERPROJECT to save $150!!➢ https://withinyoubrand.com/ Code POWERPROJECT to save 15% off supplements!➢ https://markbellslingshot.com/ Code POWERPROJECT to save 15% off all gear and apparel!

94% of U.S. adults have some element of mitochondrial dysfunction, so they can't make energy well or they can't detox from that gasoline-powered car that our cells are running. GABAs are primary inhibitory neurotransmitter that calms down the firing of our brain. It's like the brakes. Cortisol, neurophenephenephrine, epinephrine, another neurotransmitic called glutamate. Those are all your gas pedals. You don't build in the gym. You build after you relax and recover.

No matter how many supplements I give you for your mitochondria, on its own, it's not going to work. Between your sets, you should be trying to get as parisempathetic as possible, too. don't have your coffee immediately when you wake up. Let your body have its own cortisol rise. Let's do this thing and then you can have your cortisol spike with your caffeine maybe, you know, 90 minutes later. I think to make this podcast more weird today, I'm going to throw my glasses on so people think we're stranger than we already are. Should I put mine on too then? Yeah, absolutely.

I have mine. I can do it. Yeah, we can all look like cooks. Okay. But you're an actual doctor, though. We're not usually not used to having people. Well, we have smart people on the show. But a doctor, it's kind of.

like getting pretty serious in here. Are we doing the full? Doing the thing? Really? Okay. Yeah. You can do it. Doing the thing,

all right, well doing it. I have the same company. Talk about methylene blue and we're going to wear weird glasses. Orange glasses. EMR tech glasses. Yeah.

Mine's got like, how come you can't get these smudged stains out of here? They're harder to get out of the yellow ones, I feel. I think you just see them more, you know? Yeah. I can't ever.

Figure with you being a doctor, you would know how to do this. I know nothing about the eyes. Oh. Except that we need them to see. All right. So you were in Tibet. Like where the hell's Tibet?

What were you doing? Yeah, Tibet. Sounds like it's far away. It is very, very, very far away, actually. It's, well, it's in China. But if you go to China, there's no such thing as Tibet anymore. So you have to be careful there, right? So because Tibet was its own autonomous country until the 1950s when the Chinese took it over.

And then this is when people refer to the Dalai Lama, right? The Dalai Lama had to flee to, He's the, you know, sort of like the spiritual leader of Tibet. Now he's in India. I think he's in his 90s now, actually. But so Tibet is a very spiritual, very beautiful place, mountainous ranges. I mean, you get off an airplane in the capital, which is called Lhasa, and you're at 12,500 feet when you step off, which is kind of funny because on an airplane, you know, I just got here, as you guys know,

when you fly, you're pressurized to 8,000 feet, right? So that's, so that the plane is lighter, so it's easier to fly. But when you land in Lassa, it's like, nope, you're actually at 12,000, 500 feet now. So, you know, you're even at more altitude than you were on an airplane. And instantly, which is, which can be challenging for people.

Have you ever been to altitude like that? No, not like that. It's pretty, it's pretty gnarly. I was in Vail, Colorado. Yeah. And I think I was up over 10,000. And, you know, this is back when I was really big and fat. I've seen pictures.

We've all seen them. I started setting up for the, for our, we had a, a seminar that we were doing out there. I started setting up chairs and stuff and I'm like, yeah, and then I was like, holy shit, like, am I in like a lot of trouble? Like, am I, am I going to, you know, am I going to go down? Like, what the hell is going on? Yeah. And I wasn't really thinking about the altitude.

And then one of the guys that ran the gym, he came over to me. He's like, it's the altitude, big man. He's like, you're going to be okay. He's like, you should probably sit down. I don't know. And I was like, okay. I just sat there for a minute and then I started to feel okay, but it was a little scary. Yeah, it can be. And were you drinking alcohol too? No, no, no, no. Yeah. And that's the thing that people come to Colorado and they go to a place called Red Rocks, which is, which is a beautiful, beautiful music venue. And it's at about 8,000 feet. So you get off an airplane

in Colorado from, you know, zero feet of sea water, which is typically where people live. And you're 5,500 feet as soon as you get off the airplane and you go to red rocks and you're going to like a, you're going to see like, you know, fish or something like that. And then, you're, you know, and all of a sudden you're at 8,000 feet. And then on the way up to the get to your actual seat, they have all these oxygen little locations. You can get a little oxygen hit as you go up and up, which is helpful actually.

And it actually was helpful when we were in Tibet as well. Even though I came from 5,500 feet, 12,000 feet is a lot. That's a lot of what we call hypoxic stress. Like your oxygen level goes from like so at altitude. So at sea level you're about 21% oxygen in the air that you're breathing right now, right? So all of us here in Sacramento are 21%. where I live in Colorado, the relative oxygen concentrations around 17 or 18%.

Now, the amount of oxygen in the air, as you and I were talking about beforehand, is the same, but the amount of molecular oxygen available is less. So you go up to 12,500 feet. Now you're at like 14 or 15% oxygen in the air. And then we went all the way up to Everest Base Camp, which was 17,800 feet. And that was basically about 11% oxygen in the air. So 10% less than we typically would have at sea level. So it was a huge amount of hypoxic stress.

Like it's, you know, that's fun. I know you help a wide variety of people, especially being a doctor, but you help a lot of people with performance. And as we've talked about on previous podcasts, you've been on the show before, we talked about you and Brian McKenzie doing some work together and stuff like that. Yeah.

How is altitude training? And do you even recommend some type of altitude training for people? Like, do you think it is something that could be a major benefit? is something that some of us should potentially go out of our way to engage in for either better health, longevity, maybe even sports performance. So certainly I would recommend it more than intermittent hyperoxic training, which is what I did in altitude, right? So like when I was in Tibet and we were at the 17,800 feet Everest Base Camp, we were

basically getting intermittent oxygen therapy, which is mostly hypoxic and like a little bit of oxygen. That's not the way you want to start typically. You want to start off with the opposite, which is this intermittent hypoxic training like you're talking about. But even that, so the goal there is that you put yourself under hypoxic conditions. Can you tell us what hypoxic means?

Lower oxygen conditions, right? So if you're on, again, 21% oxygen is sort of your normal, and then if you're going to less than that, so like 17, 18%, 15%, that's all hypoxic conditions. So when you do that, what happens is that the body goes under significant amounts of stress. Obviously, the more hypoxic you are, the more stress you're going to be under.

But there's also a lot of these mechanisms that happen in the body that are actually quite amazing when you're under hypoxic conditions. Basically, your system's like, well, holy shit, I need more mitochondria because you don't have as much oxygen around. So you release this factor called hypoxic inducible factor or HIF. HIF is the how we say it. HIF1. HIF1. You got it. Right.

And so as a result of that, you get all these new mitochondria that form. You get new blood vessels. You get new stem cells that released. So that's good. my additional aspect of this to talk about is that you don't want to do this if you're not already pretty healthy to start off with because if you're already having significant mitochondrial dysfunction, significant detoxification issues, you may not do well even under mildly hypoxic conditions. And this is common. So like, you know, for example, somebody comes to Colorado

to visit me and they feel like shit, like that's usually a good sign that they probably shouldn't be under hypoxic conditions very much right now, probably should optimize their health a little bit more. But then start incrementally increasing. Like I was a good sign. a big, and I still am a big fan of hyperbaric oxygen therapy. I've been involved in that field for a long time. But after meeting Brian, you know, many years ago and him convincing me that carbon dioxide wasn't a waste product anymore, that's like his biggest pet feed is like, that's not a waste product. Because when you talk about energy production. They used to think gasoline was a waste product. Yeah, exactly. There you go, right? So we used to think that, so you make

energy in the cells, you make ATP, right? You make endicine triphosphate. You make about like 150 pounds of ATP every single day. It's a huge amount. And, and, you know, and, you know, and, you know, In addition to ATP, we are more like a gasoline-powered carb because we make ATP, but we also make water, H2O, we make carbon dioxide, CO2, and we make these other molecules called free radicals, reactive oxygen species. ROS is the other name for them. So you're making all of this in the mitochondria. And so you have these free radicals, which are important.

You need to have some of them because it gives you signaling as to, do you make more energy, do you make less energy? Like, how do you figure this out, right? When you're under hypoxic conditions, you're going to be making more of those, right? what happens is that you have these, it's called your electron transport chain and your mitochondria. You have these electrons that are floating through

trying to help you make energy, but if you don't have enough oxygen around, those electrons are floating, but there's no energy, there's no oxygen to actually carry those electrons at the end. And so that's what oxygen is actually there for. Oxygen is required to help you make energy

at the end of that process in your mitochondria. If you don't have as much around, then all those electrons get all backed up and they go, holy shit, what's going on? And then they cause more reactive oxygen species. You feel like crap. And then you get all this inflammation. You feel like, you know,

if you feel terrible, right? But you have this antioxidant capacity that we all have, which is your vitamin C, your glutathione, your, you know, your alpha-poic acid and things like that. Actually, melatonin, people don't know, is actually one of the biggest antioxidants for our mitochondria that we have. So you have all these things kind of going on. So if you're not relatively well optimized and you go under hypoxic conditions, you have all these electrons start backing up. He's got more reactive oxygen species. You don't have enough antioxidants around. And you're not making as much energy because the system's like, well, I can't

make any more because, you know, what am I going to do? And you get inflammation and then everything that kind of goes to, you know, kaput, unless you have other mechanisms already in play and pretty well optimized to be able to tolerate that and actually benefit. This makes me wonder, and you're the perfect guy to ask for this. You know, Mark and I have talked about doing certain aspects of our cardio with only nasal breathing.

Yeah. And the intention is to increase our power output while doing that, but also improving our CO2 tolerance. And the thing that I've noticed while doing this is, you know, when you introduced Methylene Blue to me last year, or maybe even the year before, I was testing it with Jiu-Jitsu. I've also been testing it with that type of cardio.

And without fail, I was just trying to make sure it wasn't anecdotal, but my performance with methylene blue on that type of cardio, it's like I have, it's much easier for me to maintain higher output with nasal breathing than when I don't have methylene blue. So do you know what's going on, what the blue is helping me do in those situations? Yeah, so you're doing a really cool combination of things, right? Which is that nasal breathing increases nitric oxide.

Nitric oxide's also very important for blood vascular health. It's also very important for your mitochondria how you make energy. And you're combining it with something like methylene blue, which is enhancing your capacity to maintain aerobic capacity for longer. I also want to mention it's making me angry because I want to use it in every single session,

but I also like to be careful. Sure, sure. And that's what I recommend. I don't recommend doing it every day, especially if you're pretty well optimized like you guys are. But if you're not well optimized, it can go a long way to helping

support that mitochondria, those mitochondria that may not be working very well. I mean, one thing I didn't mention on the mitochondrial side is that 94% of U.S. adults have some element of mitochondrial dysfunction. So they can't make energy well or they can't detox from that gasoline power car that our cells are running, right? I think our ATP rotors are like 6,000 RPM, by the way. It's like a huge amount of energy required. And it's like, it's pretty cool actually. But so when you're doing the nasal breathing, you have the nitric oxide increase, right? And then you're also enhancing your capacity to make energy more effectively, having methylene blue on board. They did some cool studies on animals, on dogs, where they looked at their lactate

thresholds. And they saw that when they had methylene blue on board, they reached their lactic threshold later, meaning that you had more aerobic work that you could do. And I remember when we were first playing around with this, like five or six years ago, and I gave it to one of my patients. And she was just this southern lady, amazing accent. She loved to exercise. And she was on her treadmill, or maybe it was, even a Steremaster, one of the two, I can't remember. And she's like, Dr. Scott, I'm never working out with that stuff again. I'm always going to work out. It's basically saying like, I always want to work out with the methylene blue because I can maintain my heart rate up for longer. I'm not going to do any more Southern accent.

I'm going to piss people off. I was going to start and then like I just, I had stuff. But that that was what we felt is that you can maintain your heart rate up for longer because you can maintain with oxidative phosphorylation, which is just aerobic, your capacity to make energy from oxygen, right? Because even if there's less oxygen around, methane book can actually compensate for that. It actually can work just like oxygen in the cell. That's why it was so good at altitude. So when we were up at, you know, 17,800 feet, we were taking our Viagra,

we were taking our Methlean Blue, we were using our Diamax, we were having a great time with the altitude and also mitigating the side effects of all the issues of being up there. But that's for another podcast. Mark, I can't talk about that. You want to quickly just let people know

why you were taking Viagra? Because like you mentioned that in passing. Yeah. Oh, yeah. So Viagra, right? And Sam, I was telling you about this before is that there have been some really interesting studies where men who take Viagra have 30% less chance of getting dementia. Why is that? Right? So

if you've taken these drugs before, Viagra, Cialis, et cetera, you'll notice that many people complain of a headache. Like they get these sort of sinus headaches or they get very stuffy, right? That's because not only to get more blood flow down below, you also get more blood flow up above. And this is why people in the athletic world are using it for exercise. Like Cialis is being used a lot, right? Because It increases, you know, your nitric oxide. So the thing about it, it doesn't increase nitric oxide. Exactly. What it does is prevent the breakdown of nitric oxide.

And again, nitric oxide was dilate blood vessels here. So at altitude, what you can use is that we were taking Viagra about 50 milligrams every six to eight hours. And that would mitigate the side effects because you're getting enough blood flow and more nitric oxide, you know, both to your brain so you can make energy more effectively. So it's a performance enhancer is what it comes down to. not only in the bedroom, but also at altitude and also at the gym now.

I mean, these drugs are, actually not even just for men. It's for women, too, to use at altitude for different reasons. I mean, there might be some other benefits below from women as well, although it's not as well documented, but certainly I've heard those from patients

over the years. But yeah, that's where we're using Viagra and nasal breathing. And the goal was really to try to get our CO2 tolerance up before we went up into the altitudes of Tibet. That wasn't very successful for many of us, but we tried. And this is it's a longer process to do that.

But taking Viagra can help. And then the methylene blue, as I was mentioning, right? It helps work just like oxygen at altitude. So you feel less of those effects of being under hypoxic conditions. Because you're not only getting it worked just like oxygen in the cells, but it also mops up all the free electrons, all that sort of what the body's trying to do is make energy, but you don't have enough substrate,

you don't have enough oxygen there to bind those electrons. Short story is like just quick physiology. This would be quick, I promise. You have four protein complexes on, it's called your electron transport chain in the mitochondria. One, two, three, and four. Super easy, okay?

And what happens is that electrons come from your food, mostly carbohydrates if you eat them, fats, and number two and number three is protein only if you need it. And what happens is we throw off those electrons from our food by having this process in our body

in the mitochondria, and then the electrons go into the electron transport chain to create this gradient where we can make energy. That's the short story. And what happens is the electron, they're flowing through. If there's not enough final electron acceptor, which is the oxygen itself, then you don't get as much capacity to make energy, and then the whole thing starts breaking down,

right? So again, 94% of U.S. adults have an issue either make an energy like that. But again, we're like a gasoline-powered car where we make a lot of waste products, not CO2, Brian, I promise. The other ones, okay, like reactive oxygen species. And so, and the other end of it is that you need to have those antioxidants around to be able to neutralize that reactive oxygen species load that's going to happen, especially at higher altitude. And what's cool about Methylene Blue is that it's more like an electric power car because it doesn't give you any waste. It gives you energy, but it doesn't give you any detoxification stress because you can neutralize

it directly with the methylene blue. So that's what's cool about it. Have you had people report that they've had better results, you know, like on their aura ring or with heart rate monitor? Like if you've had some verification like that? And in Seema, have you measured that that way? Have you gone, you know, where you're doing a cardio session and, you know, you're doing a cardio session and it not only like seems or feels better, but have you kind of mark that, you know,

on a day that you've taken methylene blue? I'll answer this simply. When I use methylene blue and I do cardio, I mainly track it with Morpheus and obviously the power output that I'm aiming for. The PR that I told you about that I managed to do 320, now 330 watts, all those PRs have been able to happen on Ethylene Blue, but I haven't been able to hit quite that amount. Like the best I've done without it has been 310 to 315, not quite 3.30. And I've just noticed that every time I use blue, it's like I have this extra, it's not even an extra gear because I'm not going into another gear. I'm not, well, I'm putting in more intensity, but I'm able to keep breathing through my nose. I'm able to keep the perceived intensity is lower because apparently I have a higher aerobic output with it,

which is frustrating because that's the, like, I even noticed that in jujitsu too. It's like after jujitsu sessions, I'm less beat up. I feel less tired, you know? And that 330, can you tell people what that is? Like you're on a bike, right? You're on an assault bike? Yeah, yeah. I'm on an assault bike. And the intent is to do, whether it's 20 or 30 minutes on any of given day, maintain that wadage and that power output without having to open my mouth. Right. So of course, if I were breathing through my mouth, I could get there. I could do that. But that means that I'm putting in too much effort to achieve that power output. My goal is to have high power output with low percentage. received effort.

Sure. Right? And I've always been able, the PRs I've been able to hit have been a while I'm using methylene blue, which I don't want to get, what question did you ask him?

Oh, I was just asking him if he had some people, you know, that were tracking as well. And he has some testimonials. Yeah, so I mean, that's a great testimonial in Saman. I really appreciate you sharing that

because I think that what I've seen to kind of cross the board is really a huge spectrum of things. Like anyone from the sort of elite athlete side of things, also to people that are having a really difficult time. but what you see it kind of across the board, even throughout that whole spectrum, is that their physiology is going to shift in a way that decreases inflammation, that improves mitochondrial

output, and then they overall have this ecosystem that's just more optimized to be able to do the things they want to do. And so this can be very, very obvious in some cases. I mean, we're subtle in other cases. So for example, I spoke to a guy a couple weeks ago, he's a practitioner like me, and he's like, hey, Dr. Scott, I was just taking your methylene bloom, and my anxiety went away. and it hasn't come back. And he had anxiety for 30 years.

And I was like, well, let's talk about this a little bit, right? So we talked a little bit about why you had anxiety and kind of all the things that kind of went through. And you have to realize that, you know, people have mental health issues, when they have gut issues, when they have like chronic complex pain issues, when they have issues with recovery.

Almost all this is mitochondrial related on some level, right? So you have to remember that even if you have these sort of like overt symptoms of depression, anxiety, you know, chronic pain, things like that, these are all at their base. level part of a bigger picture, right? They're not just those things. Like when somebody goes to their doctor and they get, you know, a drug for fibromyalgia, for example, to help with pain, that's doing jack shit for their actual physiology, right? I mean, but it also helps with their pain,

which I understand. Like they don't want to be in pain. I get that, right? Maybe some that builds a bridge between them figuring out their biology and things that might be better for them. Yeah, as an internal medicine physician, I'm happy to use drugs if they need to be used, right? But also realizing that oftentimes those are just band-aids along the And then I think we're really kind of come into this like new age, new age sounds kind of funny. We're not going to get into some singing now, are we? We can. Be so heart-centered and new age today I do with you guys.

But the new age of what we call like cellular medicine, right? With the idea is that when you look at the mitochondria as sort of like the common denominator for almost everything that's going on, then you get to see the, okay, this is not just a brain issue. This is not just a heart issue. This is not just a liver issue. No, this is a cellular issue. And you look at that basic cell,

and the basic cell has these components, right? We have nucleus, we have Golgi bodies, we have endoplasmic reticulum, and we have mitochondria, right? We have multiple other things too, of course. Like my daughter's, she's 15, and she was just learning a biology class about the cell, and we were talking about all this stuff, which is kind of fun for me.

But she learned that the cell has this mitochondria in it, right? But we actually now know that some cells have thousands of mitochondria per cell. And other cells just have, actually zero. There's only one cell in our body that's human, that doesn't have any mitochondria, that's your red blood cell. Red blood cells used to have mitochondria.

Then when they mature, they get rid of their mitochondria so they can carry more oxygen. But all the other cells in our body have mitochondria and then thousands of mitochondria per cell. What is the cell? You guys can, I'm going to ask a quiz question. What's the cell in our body

that has the most mitochondrial per cell? So the most energy intensive area of our body. Eyeballs are close, actually. The muscles around the eye are very, very, high intensity. But there's an organ or reproductive organ, so I just gave it to you. Oops, sorry. So if you're in for sperm, so sperm have a huge amount of mitochondria cell to be able to travel from, you know, where they're inseminated to all the way to the fallopian tubes. And then eggs actually have the most mitochondrial cell of any cell in the human body. And that makes sense, right? Because

you're, you're growing a human. That's kind of a big deal, right? And so, but just- where they show that image of the light, like where they're, right? It's like dark and then it turns light and yeah that people are kind of confused on like where that light comes from it comes from a huge amount a huge amount of energy that's being made every with every one of those it was the beginning of uh that marty supreme movie i believe oh was the sperm swimming to the egg i don't know you saw the movie but it's like the beginning credits or whatever or maybe end credits but i remember watching a movie like that when i was a kid and just being completely uh scared i think mostly um but you're like what is there yeah yeah really just out but just

outside the reproductive organ. So first of all, just to say that, one thing about that, fertility rates. Yeah, there you go. Nice. Yeah. Yeah. So fertility rates are not going up, right? You have people, many people that are watching probably no friends or themselves have had to go through IVF in like the early 30s or even 20s now, right? This is because our mitochondria getting so toxic and so stressed from the modern life that we all live now. And then outside the reproductive organs, next after that is your brain. So if you have mitochondria that aren't working, in your brain, what do you have? You have depression, you can have anxiety, you can have attention, cognition issues, you can have brain fog. And so that's a big deal. And then you have

cardiac issues and liver issues. And then as people like to remind me, you have the most mitochondria per cell in reserve. Where? Actually in your muscles, right? Because that's what you need to be able to run away from something in case something is chasing you. Like the classic thing we talk about in medicine is the saber-toothed tiger thing where you're like you're getting chased by. I don't know why a saber-toothed tiger. And that's that when you're a sympathetic nervous system, like that fight-or-fight nervous system comes online and comes online and it's supposed to be on there

until you survive, hopefully, but you probably won't if it's a saber-tooth tiger. Maybe you would, but I think I'd be dead for sure. Yeah, same thing around. But the idea is that you have all these mitochondrial reserve in the muscle tissue so you can get away. But again, but the problem is that, you know, we have this mitochondrial dysfunction that's happening.

A big part of this is, and there's a number of different reasons, like maybe five or six reasons. One of them would be insulin resistance of people with high blood sugars. That's going to mess up their mitochondria over time. Medications will do it. Even like common medications that people take,

either that deplete nutrients or directly affect the mitochondria. Like a big population of people that I've seen over the years, people that have taken like a drug called syperfoxicin or one like that. They can get, it's called flocks, which is basically mitochondrial destruction because of it. Chemotherapeutic drugs will do it too.

Birth control pills will actually deplete nutrients that can be assigned and lead to mitochondrial dysfunction dysfunction over time. So I wouldn't take any of those you guys, you know. So, you know, just, you know, the more you know, the more you know. And then after medications, there's toxins in our environment. There's shit tons of toxins, anything from the lights.

That's where we're wearing these beautiful glasses, right? To, you know, air, to water, to toxic people and toxic relationships and things like that. And then, of course, like the big one is like the elephant in the room is stress, like stress. Like, good stress is good, but most stress isn't so good for us anymore. And we're always constantly in that, that fight or flight state, you know, like where we just can't get out of that sympathetic dominance like that also puts a lot of stress on our mitochondria over time too. So what would your civilian mitochondrial stack be like, for example, you know, I do red light therapy. I get a lot of sun use these glasses. I take methylene blue here and there. Yeah.

What if any of those, what are some other things you'd suggest, if also any of the things I mentioned would be things you'd suggest? It's a great question. The way I like to think about this is like a lot of doctors that are conventional side of training. If you go to them and say, hey, Doc, I'm taking all these vitamins and minerals, and they'd be like, oh, that's just expensive piss that you're making, right? That's what they'll tell you. Yep. And they are not wrong if, and this is a big if, if your body's always in that sympathetic

fight or flight set of things, always kind of clamped down and you can't really relax, so you're wired and tired, you can't recover. You feel like your brain's kind of going 100 miles an hour until you pass out at night and taking drugs to do it or whatever. No matter how many supplements I give you for your mom. mitochondria on its own, it's not going to work, right? Because if you're always so clamped down and like, this is a big deal, right? Because I see a lot of patients over the years where you're like their 10th or 12th or 15th doctor and they're like, they're still trying to figure

out what's wrong with them. I'm like, you know, it's a super tentorial problem. That's the medical way of saying it's up here. Okay. And that doesn't mean that you just think about it from a psychosocial, like just say, hey, you need to go see a therapist. That's not what I'm talking about. But I'm saying that requires a shift in perspective at looking at, like, let's look at some fundamentals here. Right? So the first thing I always look at and see when somebody's coming in like,

what's my mitochondrial stack that's going to optimize me? I'm like, well, can you calm the fuck down? Because that's the first thing, right? Because if you can't calm the fuck down, nothing I'm going to do is going to help you. Maybe a little bit methylene blue can help, actually, just a little bit. But I don't give a lot because if you give too much,

that also can cause more stress on the system. So it's for me, that's the first thing that I think of and is calming down the system. But once that's sort of... Actually, I want to, like, real quick, that... I'm happy you mention that because, like, that is huge. I don't think a lot of people necessarily think about, you know, the things that they can do to calm down.

Like, for example, breathing into your diaphragm. You know, a lot of people don't do that. And that's something that can help, you know, help calm you down, help you breathe a little bit slower. These are simple things, but it's a bit of a shift in the way you live. Because if someone doesn't do that, there's a lot of awareness that it takes to remind yourself to do that a daily basis, you know what I mean? So that's huge. Yeah. I think people need to be really careful

of the inputs that they get. You know, we've talked before about like over cold plunging ourselves. Uh-huh. You know, where you had like a day and a half where you were freezing cold still after the cold plunge. Yeah, that's a sign. And your training isn't really any different. You know, the way that we train, it's fun to train. But if you do something that's a little bit more high risk or it might not even seem like high risk, you're just like, oh, I'm going to do 10 sets of sprints today instead of six. Well, man, that's a, that's a massive difference. Right. Right. Right. Right. And if you're not used to sprinting, that's even crazier, right? Yeah. Yeah. And it's going to be very difficult. The likelihood you're going to be able to calm down

from that activity is probably really low. Even if you feel like you're calm afterwards, even if you feel like you put a lot of work in, you're like, and you sit down, uh, being able to go to sleep and fall into like a deep sleep comfortably. It's just, it's not, not an option for you because your body's kind of halfway on fire and you're kind of worried about, you know, cramping up or you can't like move and roll the same way you normally do because now the muscles are getting tight and sore and it might disrupt your sleep for a few days so that, you know, extra 50 pound jump you want to make on your deadlift at the end of the workout. It could be a wise choice, but it also could set you back a little bit more than you might think.

Yeah, this is what, you know, Thomas DeLauer and I, you know, Thomas obviously, we're talking a lot about what we call like the parasympathetic edge here, which is the idea that if you want to train smarter, not harder, you have to get yourself down out of that sympathetic as much as possible, especially if you're doing more anaerobic types of training, right? If you're doing endurance training is a little bit different, you want to make yourself getting yourself parasympathetic afterwards as fast as possible. But if you think about it, like if your sympathetic nervous systems on all the time,

you're releasing noropenephrine and epinephrine, which are your neurotransmitters that are stressing you out, you're releasing cortisol. Your cortisol gets a lot of vilification these days. Cortisol is the bad hormone. It's the stress hormone. But we need cortisol. It wakes you up in the morning.

And if it's not going up and when you're under stress, you're going to die because you need that. And if you get an infection, for example, your cortisol has to go up so that you actually can tolerate having the infection. Your whole system kind of stresses up as a result of having an infection. You need to have it go up, right? So that's good. Like, that's a good type of cortisol.

And like in the short term, cortisol actually brings. breaks down fat and breaks down sugar, it puts it into your system so you can use it. So that's what happens in the morning. The problem with cortisol over long periods of time is that instead of doing that, it actually starts deposing or putting in fat around your organs. This is your visceral fat, right?

And so you start, you might look skinny, but you might be like full of fat around your organs, and that's the worst type of fat to have. And those neurotransmitters, the ones that you were just bludgeoning with your coal plunge every day, like those stop working because the cortisol levels can't keep up with that kind of stress. And so you need cortisol around to have those neurotransmitters work. So in essence, you're setting yourself up for like a major crash downstream. And then we

talked about the mitochondria as well. Like if you're always have the cortisol up, always have those neurotransmitters up, you're making the mitochondria try to make more energy at all times. And eventually what's going to happen is it like, again, we're like a gasoline power car, right? We have these waste products, again, not CO2, but reactive oxygen species that come up. They, they, get to high levels. We don't have enough antioxidants around over time, and then we start getting depleted. And so you start feeling like you can't recover as well. You start feeling like it took you a day to recover after big work. And now it's like taking like three, right? Or you can't go to sleep at night, even after you think you've relaxed, you know? And the big issue is

that people just don't realize this is happening. Because it's not usually something that's like so over the threshold, like off a cliff kind of deal. It's like, eh, just don't feel as good. You know, I don't know what's going on. Like, I don't know. I'm get angry or more, I don't recover as much. My mind is kind of a little bit weird. This is kind of all the stuff that can pick up. And that's why I'm so emphatic about, and this is, you know, from my own personal experience, knowing that a lot of us just want to charge hard all the time, but knowing that we have to find time to get down out of that sympathetic stress as much as we can. What was the thing you touched on quickly about endurance training? Oh, so what I was mentioning there is that, you know,

when we're thinking about parasympathetic activation, talking about down-regulating your nervous system, right? So sympathetic, fight or flight, run from the Sabre 2 Tiger. Parasympathetic is rest, digest, detoxify, heal, and build muscle, by the way, right? So you don't build in the gym. You build after you relax and recover outside of the gym, right? So you're not going to, no matter how much weight you lift at the gym, if you go and you just charge hard the rest of the day, you're not going to gain as much weight. You're not going to gain as much muscle as you think you would otherwise, right? It's just not going to happen. Yeah. So the idea with training, and this is something that we've been developing is the idea that you want to have as much what's called

sympathetic reserve, meaning that you're going into training, chill, okay, like you're relaxed, because that way you have more of a delta, you have more of a change you can make, and that's what we're going to put more tension on your system, tension on your muscles, so you can build them, right? If you're already starting up at a really high level and you only have a little bit to go, like that's not much, you're not going to be able to see much gain there, right? And then at the end of your workout, we'll talk about it in between your workout here, but at the end of your workout, same deal.

you want to come down as fast as you can. This is what, you know, Thomas and I were talking, he likes to put his feet up against the wall. Like if you're not at like a dirty gold gym or something like that, right? Where you can lie down and do it, but your feet up on the wall. So you start getting all the blood flow back to your hearts.

You can start. That's old school. That's been around for a long time. Yeah, it's been around forever, right? And these are, you know, you're some of your, I'm sure mentors, we're doing these things without even thinking about what they were doing exactly, right? Because they just intuitively kind of felt it out.

And so that's what you want to do. As soon as you finish your workout, you want to get yourself, as parasympathetic as you can. You don't want to like, go into the cold plunge, go to your meetings, like, you know, just every hour have something planned, like, which is common, right?

A good friend of mine, she's one of my favorite longevity doctors, like on the planet, she's like, Scott, I never thought about that. Like, this is actually at a conference we had, like just last year, she's like, thank you so much for talking about it. Like, because even people are like in our position

just don't even realize these kinds of things. But the additional one regarding endurance is that, which is different from anaerobic training, is that in between, like, during your actual workout, between your sets, you should be trying to get as parasympathetic as possible, too. So meaning to try to downregulate your nervous system as much as possible so that you can have more sympathetic reserve for your next set, right? This is with breathing and body posture

and CO2 training and things like that. But endurance training is a little bit different because depending on what you're doing, you may want to stay at a constant rate for a longer period of time. But you're also trying to maintain sort of a heart rate at a certain level, right, for that period of time. So it's a little bit different. That's all. Yeah, it depends on on what the desired result, I guess, would be. Andrew Huberman recently, Huberman, he recently talked about cortisol levels and trying to almost amplify them on purpose in the morning.

I don't know if you can maybe bring that clip up, but what's your thoughts on that? You know, Huberman. I always tell him, I was like, you have a name that I feel like if I was your coach, like Huberman, take a lap. It's like one of those kind of names. You could just yell it easily.

Yeah, you can. It very much has that kind of feel to it. Yeah, I think Andrew's a smart guy, and I don't know exactly what he was talking about here. I think it might have been related to you need cortisol in the morning to help wake you up, right? But you also want to let your natural cortisol rhythm. This is what all these, like the cool thing is to wait

until have to have your coffee, right? Don't have your coffee immediately when you wake up. Yeah. Let your body have its own cortisol rise. Let do this thing, and then you can have your cortisol spike with your caffeine maybe, you know, 90 minutes later or something like that. For me, I think a lot of it depends on, where people are starting.

You know, for example, if you're one of those people that wakes up like at two o'clock in the morning, like in a panic, like that's usually a cortisol rise, right? So you want to be looking at why that's happening, but then you can retrain it various ways by stimulating cortisol different times of the day.

It's like one thing you don't want to do for the most part is like exercise super late in the evening because if you do that, then you can have a cortisol spike right before. Right, do you think you found the clip? Yep, I found it. Yeah, let's see what he says. I mean, first of all, I just want to point out,

it's, this kind of stuff is the worst. Like when you pull something that somebody said in long context, then you're pulling it out and talking about it for, you know, you're just shooting a little clip of him talking for like 30 seconds, but we're going to do it anyway. Okay. Even if you have an alarm clock is because of something called the cortisol awakening response. Yeah.

A couple hours before sleep, your cortisol is low. Your heart rate's low. You're calm. Hopefully it's dim in the room. You go to sleep. Your cortisol is then at its absolute lowest levels for the entire 24 hours. And by the way, this is the same time when melatonin, the sleepy hormone, is that it's high.

highest levels. After about four, five hours of sleep, and typically in that first four, five hours of sleep is when you get your most deep sleep, slow wave sleep, non-REM sleep. Many people experience a transition into the sort of last third of their sleep for the night, and they tend to wake up around that time. Often they use the restroom and go back to sleep. Why did they wake up? Well, it turns out that your cortisol is starting to rise about two-thirds of the way through the night. Let's assume you get back to sleep or you slept through the night. At some point, maybe 6 a.m., maybe 8 a.m. depends on who you are and what your schedule is. You wake up. Maybe your alarm clock goes off. You wake up. You wake up because the cortisol level reached a certain threshold.

It is healthy. It is good. If I were to measure your cortisol at that moment and compare it to what people might call like a stress episode in the afternoon, you would say it's much higher than what stress induced. So then your cortisol continues to rise. And there's this unique opportunity in the first hour, maybe 90 minutes, but in the first hour after waking, where viewing bright light can increase your morning cortisol spike, as I'll refer to it, by up to 50%. The reason you wake up, every single morning, even if you have an alarm clock, is because of something called the... Yeah, so this is a cool, it's a cool clip.

And look, he's one of the experts when it comes to light, for sure, and how it all interacts with our various hormones. What actually, back in the day, they used to call it first... Back during the Industrial Revolution, they called it first and second sleep, actually. So you had this first sleep, which is your deeper sleep,

and like your second sleep, which was your sort of lighter, more REM-focused sleep, the first one, the first portion being more deep sleep-focused. And that's one of the reasons is because of cortisol, but some people have an sort of extensuate, what is it accelerated, augmented cortisol response that makes it very hard for them to get back to bed at three or four o'clock in the morning.

And that's typically not optimal, right? Because you want to be able to sleep for longer than that. And that often has to do with the stress response and what's going on with their cortisol rhythms throughout the day, how they optimizing their autonomic nervous systems so the balance between the sympathetic and parasympathetic. I call it like dynamic oscillation. That's, you know, that's optimal, right?

And if you have a wake up at 2 o'clock in the morning, get back to bed, you're, you have this accentuated, that's what I was trying to say earlier, cortisol spike that allows it to go too high, and then you'd have other hormones or neurotransmitters that are kind of regulating it. So the big one there is actually your GABA system. And GABA, which you didn't talk about, GABAs are primary inhibitory neurotransmitter that calms down the firing of our brain. It's like the brakes. Like if you have cortisol, neuronephrine, epinephrine, another neurotransmitter called glutamate, those are all your, you know, your gas pedals, right? And then you have Gabba, which is like you're relaxing one.

All right, Mark, you're getting leaner and leaner, but you always enjoy the food you're eating. So how are you doing it? I got a secret, man. It's called Good Life Protein. Okay. Tell me about that. I've been doing some Good Life Protein. You know, we've been talking on the show for a really long time of certified Pete Montese beef. And you can get that under the umbrella of Good Life Proteins, which also has chicken breast, chicken thighs, sausage, shrimp, scallops, all kinds of different fish, salmon, tilapia.

The website has nearly any kind of meat that you can think of lamb. There's another one that comes in mind. And so I've been utilizing and kind of using some different strategy, kind of depending on the way that I'm eating. So if I'm doing a keto diet, I'll eat more fat, and that's where I might get the sausage and I might get their 80-20 grass-fed, grass-finished ground beef. I might get bacon.

And there's other days where I kind of do a little bit more bodybuilder style, where the fat is, you know, might be like 40 grams or something like that. And then I'll have some of the leaner cuts of the certified Piedmontese beef. This is one of the reasons why, like, neither of us find it hard to stay in shape because we're always enjoying the food we're eating. And protein, you talk about protein leverage it all the time. It's satiating and helps you feel full. I look forward to every meal. And I can surf and turf, you know.

I could cook up some, you know, chicken thighs or something like that and have some shrimp with it or I could have some steak. I would say the steak, it keeps going back and forth for me on my favorite. So it's hard for me to lock one down. But I really love the bovette steaks. Yeah. And then I also love the rib-eyes as well. You can't go wrong with the rib-eyes. So guys, if you guys want to get your hands on some really good meat,

you can have to Good Life Proteins.com and use code power for 20% off any purchases made on the website. Or you can use code Power Project to get an extra 5% off if you subscribe and save. to any meats that are a recurring purchase. This is the best meat in the world. And so you need to have enough GABA around two to be able to maintain sleep. So melatonin's important, but it's only one hormone,

one neurotransit, what's a hormone, one hormone of sleep? There's melatonin, there's serotonin, there's GABA, there's the endocannabinoid system, there's a denisine, and there's, what am I missing? And those are the main ones there. And melatonin as well. And so if you're not looking at sleep

with all those things in mind, like you have some people are going around and just taking melatonin, for example, right? Like, I just need more melatonin, right? That's going to help everything. It doesn't typically do the job. It's just one signal, right? So it's really important to have all those signals at night

to help you sleep and also understand like why you might be having these wakeups. But funny, like, you know, evolutionary story what you guys might like, so during the Industrial Revolution, when people were working like 18-hour days or something like that, this is back in that time. Before any union or anything. Yes, poor unions, right?

So what people would do is they would work their 18-hour days, they would go home, and they would sleep for four or five hours and then they would wake up in the middle of, in the evening, like 12 to 2 o'clock in the morning. That's when they would have dinner, and that's when they would have sex, and then go back to bed at 2 o'clock in the morning

and wake up at 6 and do the 18 hours over again. And the testosterone levels were double what ours are, too? Probably so, even with all the soot. I don't know. Damn. Yeah. So I think that what Andrew talks about a lot, and I think it's important is light and sleep, right?

And those are foundational things. And if you want to optimize your cortisol rhythm in the morning, and getting morning light is important. Even if you have clouds like this, and it doesn't really matter, like in Sacramento where we are today. But understanding that sleep is not just melatonin and cortisol is very, very important.

And I think sometimes these clips, like anything else, it just simplifies things a little bit too much for people. They're like, oh, I just need more melatonin, and I just need less cortisol. No, that's not how it works. You need cortisol, and you need it to rise at the right time. You need melatonin, you need it to rise

and go down at the right times. And you need to have other sleep hormones, sleep. It's all working together, guys. You know, it's not just two things, but I know we like to try to simplify. I know. Quick question on this. Because it was years ago when I was doing jiu-jitsu in the evening, that's when I would have some of those training sessions.

When I'd be tracking my sleep, I'd always be like, why is my sleep so crappy on these days? Then I realized what was happening, having those late type of sessions. So I don't do that anymore. But there are people who have to. They have to either do their workout in the evening or their jiu-sit-to in the evening. And they can't necessarily dodge the negative impacts it could be having on their sleep. So for those types of people, what could they, they do to still have beneficial sleep to potentially blunt the negative aspects of evening

workouts. Yeah, I mean, it's something that I've had to deal with over the years too. I mean, especially as you're like an older athlete, you get like the last gym times when you go, like when you go to ice skate. If you go to, you know, play basketball, I have a lot of patients over the years like this. And so what you're really looking to do is how can we downregulate their nervous system as fast as possible, right? From, you know, gutting home at 10.30 at night and then trying to get to bed by 12 midnight or something like that, right? So there's a number of different things that I've used over the years

that could be really helpful. The easiest ones that just require you to open up your pie hole are ones that are based on the GABA system specifically. So I have a couple, I know you like one of our products, Trozy that really works really well. The idea here is that

if you can down the nervous system, you're going to help somebody get down that cortisol faster because if you can drop them down, their cortisol is going to go up and their GABA is going to go. The cortisol is going to, excuse me, go down and the GABA is going to go up.

And so GABA, again, is at your brakes, right? So if you can optimize the GABA system, you know, people don't realize, you know, as I mentioned, Gabba's the breaks. It's if you're low on GABA, you have higher anxiety, you have higher depression rates, you have higher insomnia, higher mental health problems. But if you go to your doctor, like, and say, I have depression. They're like, oh, let me give you an SSRI or something like that, right? But we know now that people with depression don't have any lower levels of serotonin compared to people that don't have depression. So we used to think that when I was in medical school, it was like, well, people have low serotonin levels.

That's why they need depression medications. But there is more of a correlation with GABA than there is serotonin. So you give people a GABA and they can regulate their mood even better than those drugs and it actually happens very, very quickly compared to the SSRIs, which can take a long time. So I don't recommend, you know, take, I don't have you seen some of these companies that are giving out SSRIs for premature ejaculation. Have you seen this? Yeah, yeah, yeah, because it can numb you. It numbs you. It numbs your, and it also decreases your sensation. So you have a couple of companies out there that are using SSRIs off label.

So this is not the actual indication for them to be prescribed for premature ejaculation. But that's also going to make you not care about sex either. So there you go, right? But anyway, so that's a side story. I thought you'd like that one. So you can go online right now and get your own SSRI. Please don't do this. I really,

actually, I think honestly, I think it's a good thing to mention. You know, you didn't mention the companies, but mention what people should look out for it. Because if something is being marketed for- That's a good call. Yeah, because people don't even realize.

They don't know. I saw this, I saw it online. I saw the whole ad. You know, I was looking at the whole thing. And then like, yeah, we have things for erections. We have things for premature ejaculation. We have things for hair loss.

We have things for a libido, whatever else it was. And now they're all doing GLPs too, by the way, right? So, but I was looking at, I'm like, what are they using for premature ejaculation? Just because out of curiosity, because I know there's no drug for it. And I looked, I'm like, oh, shit,

they're using SSRIs. You're right. I don't know if people know that. Right? They may not even know what they're getting in the mail. They're like, this is just going to help me so that I can go longer in the bedroom, but they don't realize that,

well, why can't I, why is my, like, my mood so flat right now? Why don't I care about anything? You know, and that actually, that's a good point. Are there specific ingredient? Like, just like, if someone right now in the audience is like, I bought something and I'm looking at this label, what do they need to look back for? Yeah, I'd have to look up exactly which ones they're using.

But I think they're using searchilline, which may, and satalopram and some of the other SSRI. You just say citraline. Searcherling. Searcherling. No, no, citraline is different. Yeah, yeah. Certraline is an antidepressant. It's an SSRI.

So talopram is another one. I don't remember which one I saw from this particular company. I'm sure we could look it up if we wanted to. But anyway, I would just look, I mean, look guys and gals, whatever you're taking, you should look it up and know what it does, right? And if it's for premature ejaculation, it could be this and that also is affecting your mood,

affecting your, you know, just your overall drive as well. So be aware of that. So anyway, long story short, premature ejaculation aside, you know, I know that's an important topic for this particular podcast. We can talk more about it, I'm happy to. But I'm more leveraging the GABA system, right? And so, but not only just GABA,

So we have Tro Z, which is great for sleep. We have something called Trocom, which is great for calming down the nervous system. I will use those, but my favorite is like get a little hot, like take a hot shower, take a hot bath. If you're lucky, like I am going your infrared sauna, which is what I typically do. And that's really a great way to kind of heat your body up.

And then when you do that, you relax in there. You're not watching like Netflix and like doing squats in your sauna. And not crazy hot either. No, not. You're not super hot. Right. Yeah, that's a really good point too. Like, 180 is like the top.

Okay, okay. I like the infrared better because it's not as hot for the evenings, but some people do like the high heat saunas, but if you're going to do that, no higher than 180, in fact, they've actually done some studies now that over 220 is actually detrimental. So if you're like one of those people like, I want to make my sauna as hot as possible.

Don't worry about that. Don't do that, man. Like, you don't have to do it over one. Even 220 is super hot. Yeah, super hot. I just got a sauna at the house that's a combination, which I'm super excited. about infrared and the high heat,

so I can use both or one of the other, which I'm pretty excited about. But in general, I also use meditation devices, HRV training, breath work. There's a lot of things you can do at night, but you have to be really intentional about it. You know, I think you can get away with it in your 20s, probably, right?

You can like, I just, you know, 10.30, get home, eat, go to bed. I love it, like, my kids are young. My oldest is 15. They got like a huge bowl of ice cream and like 30 minutes later in bed and sleep the entire night, right? Like, for me, if I did that, like it would be disastrous.

Like, I just, I would, I would, my aura ring be like, what the fuck did you do to yourself, right? And this is what everybody knows about alcohol now because of their rings and things like that. So, oh, by the way, alcohol, not a good idea. Of course not. So alcohol does work on the GABA system,

right? So it does enhance GABA. But alcohol also unbinds very quickly and depletes GABA across, like the same timeframe. And so you get this initial feeling like you're tired, then you wake up like two hours later feeling like shit.

So alcohol is not. a go-to for this kind of thing. I remember Matt Frazier was talking a lot about sleep years ago. He won the CrossFit games many times. And he was talking about, you know, if you could like bottle up the impact and the effects of sleep. I think he was also a guy who was, obviously he was known for like, you know,

being able to like grind out these really brutal crossfit workouts. But in between those CrossFit workouts, he was also able just to really relax. And you see that with certain athletes, they're able to sleep on the bus, sleep on the train, sleep on the plane, fall asleep on the floor at the airport. Yeah.

And they're just, they're super calm, you know, and it's, it's an amazing ability to be able to get yourself to that point, but probably hard to figure out how to get there. Some people maybe, uh,

just, maybe just have it. It's a superpower, man, for sure. I think that there's so much more of an emphasis on it now, compared what they used to be. I mean,

I think recovery was not a thing, you know, when you were training back, you know, 20 years ago, recovery was not a thing. And now you have recovery centers, facilities, all over the world. And so I think that people understand now that rest is important.

Even in like even the higher echelons of sports, like it's taken longer for them, interestingly enough. But like even so on the other side of things like, you know, college I've seen it. And in high school, I've seen it more than the elite athletes took them longer. Funny enough. Because if you got there, they're like, well, fuck it. We're just going to, we're just going to, you know, grind you until you can't do this anymore. But I think that what you're seeing over.

is that there's more of an emphasis on it. And then people like that, they're like, holy shit, this guy can go to bed anywhere, right? That's because he can just shut down his nervous system on the dime. And that is a freaking superpower, right? Because if you can do that, you're suddenly in healing mode, right?

All of a, like, whether you're at an airport, whether you're like on a rock, like in the middle of a mountain. Like I had a friend, I remember, I went to Peru when I was in medical school with a friend of mine. I remember we just stopped after going over one of our mountains and he was just sleeping between two rocks with his leg, He's also a transplant surgeon now. And so, like, you have to have a pretty, you know, calm nervous system to be taking out and putting into organs and into people, right?

So he's like, he had, I mean, he was, we were in a band together. He played the bass. I played the guitar. So we had a super fun time. But he was always had that capacity to like just shut down, right, when he was not doing something. And I'm actually my father, who's a chiropractor still in New York, he does the same thing. He's on. But then when he's off, he's off, right?

So recovery and being and having this. But there are people that are naturally good at this 100%. But you can train yourself to do this too. You don't have to be like, oh, I just can't do that. Like I can't sleep on a plane. I can't sleep anywhere. I'm not saying, like, we're going to make you be able to sleep on the ground at an airport. But you can certainly get into these states that are very close to that.

Like you for like the non-sleep deep rest stuff that's gotten really big lately. Meditation in general can help hear. Breathwork, as you guys know, can be great. And so there's different ways we can train this is what it comes down to. And what are you, you know, what are people doing to get themselves prepared for a workout? You know, those people that are lifting in the evening. And just people in general, I just challenge it everyone to just, you know, go into your workout, raw dog it. Don't have anything.

Don't take crazeum or caffeine or nothing. Just go in and train. Yeah. And you'll actually be surprised after five minutes, 10 minutes. You'll feel approximately the exact same. Maybe not the exact same, but you'll feel probably pretty close to the same. Yeah. As if you took something that's going to like hype you up.

but something like Methylene Blue isn't going to necessarily hype you up. And so you might want to look for alternative things that can still help and assist, but aren't going to like, you know, make it so you're staring at your ceiling at one in the morning. Yeah, yeah. A friend of mine, his name's Jeremy Bloom. He's the only athlete that was a, he was an Olympic skier. And he was an NFL wide receiver for the Eagles. Wow.

And he was telling me when he first started skiing, he listened to like Metallica and like hardcore shit, right? But by the time he was like an Olympic skier, he was listening to Mozart and Beethoven. Why? Right? Because you don't need your nervous system to be more amped because again, you're ruining

your sympathetic reserve, right? You're allowing yourself to have much less of a delta, a change from where you are. And so if you're hyping yourself up with a bunch of stimulants before you start exercising, the main thing that stimulants helps with, Mark, and so you probably know this too,

is just focus, right? It just helps you so that you don't fuck yourself up because of bad posture and of doing something by because you were distracted about your phone and your Instagram feed or something like. like that, right? Which is, by the way, a terrible thing to do, right, is after every set, check your phone and see what's going on in the social media or in the news, right? Like,

perfect way to just, you know, dopamine and hang out in the comment section. Yeah, that's what you, that's the best place to be, right? So, but anyway, so you want to, you want to give yourself that more of that sympathetic reserve and you're giving yourself a lot of nicotine and caffeine or a lot of stuff beforehand, like, you're going to have less of that reserve. You might be more focused and that might be a good thing for you. Like, it's a bit of a benefit risk ratio. If you're one of those people that can't concentrate, then take something so that you don't hurt yourself when you're working out. But the nice thing about methylene blue, as you mentioned,

it's not a stimulant. It's not like caffeine. It's not like going to make you feel like you're going to be, you know, wired the rest of the day. It's just an elevation and then you go, right, and has that capacity so you can maintain your capacity for longer and you reach your latte threshold later so you can work harder as you were talking about

and same way with your workouts as well. So I don't use it with everybody, but I think it can be very helpful because it does help with that mitochondrial support. and that's what a lot of us need, and that's what give us staying power and then also the recovery side of things, right? And that's the other big part of what I always recommend

and try to emphasize to my patients is like, yeah, you can work out. That's great. I have a lot of patients that are very good at working out. But what do you do to recover? What are you doing to downregulate that nervous system afterwards? Methadling book could be helpful, low doses to kind of support mitochondria for sure, but it's that GABA system you want to leverage, right? So, you know, meditation, yoga, mindfulness, breathwork,

that all sounds new agey. I guess it is a new age podcast. I'm sorry about that, Mark. But you can also use, you know, supplements like the ones, you know, we have. Trowcom is really great for that. But again, whatever it is, just learn that most of your day shouldn't be like, go, go, go, go. It should be like, go, chill. Go, chill.

And then as a day goes on, mostly chill, like a little bit up, a little bit of down. But like, you know, if you're yelling at your kids, if you're yelling at your spouse, if you're sleeping shitty, like these are signs that, you know, you've got to be doing something different. Yeah. I'm grateful for powerlifting, you know, because it's just the things that it taught me. I'm sure. Yeah. Some of the guys train a little differently now than they did when I was training in the things I learned from Louis Simmons. But you have to recover from it. Like you don't have a choice. You are going to perform worse. And you can try to lift heavy all the time. But eventually it will catch up to you. So it's automatically built in to the sport where, okay, like you want to do that.

you're just going to get worse or you're going to get hurt. And so you have to learn. And it's also, power of the thing is a very obvious sport. You get done with the workout for the day and your hands are trembling. You know, sometimes you can barely drive home. Your whole body's like kind of shaking. Your nervous system is quite obviously like keyed way up, you know, and cranking music and everything else.

Of course, that's going to play into it and snorting, whatever the hell we're snorting before. Just chalk, right? Yeah, yeah, exactly. before we go and do our sets and stuff like that. I like the fact that it was kind of built in, but also as I got better at power lifting, and as a lot of other athletes found out, they needed more rest.

So you would think it would be the opposite. You would think, oh, you know, the people that are newer, of course, if you're like new, very new to something, you get incredibly sore from, you know, playing a pickup game of basketball if you haven't done that in years. You're going to get incredibly sore from lifting weights if you haven't done that. but as you get used to lifting weights,

then you can do so with pretty good frequency. You can do so with pretty good intensity. And you'll probably continue to get better. But when you become very well equipped to lift heavy weights, you can put so much into a particular workout that you can kind of burn yourself out a little faster. And so it was interesting to me like Louis Simmons would say, because we would do these workouts where we had math,

effort day we were lift as heavy as possible. And we had another day where we would do dynamic effort where we're lifting as fast as possible. And with the day where we were lifting explosively, the people that were the strongest used a lower percentage of their max because they could recruit more muscle fibers and more motor units. They could tap into their nervous system in a way that someone who was weaker is unable to do. And you can kind of think about that in sprinting or swimming or any other sport. You can kind of take that out. You can just take that out into things that we do in life. You know, if you are forging forward and you're really working hard on something and your

intensity is super high. Right. Well, at some point, you're probably going to have to like back off or figure out some sort of break or vacation or time off to recover from these things. Yeah, I think that's well said because this kind of corresponds to a lot of things. While you were talking, it reminded me of master chess players, like master chess players that don't move for an entire day, burn like four. or 5,000 calories just using their brain.

That still shocks me. Yeah, yeah. It's a crazy statistic, right? But the idea really here is once you get really, really good at something, you're able to mount a significant response, whatever that good thing is. I've certainly never had that amount of thinking in my life. And most of us never will, Mark, you know, it's okay. Like a little bit of smoke coming out of my ears.

Once you got past a 2,000 calorie market starts smoking or something. Yeah, I know. But the same goes with working out, right? you have this massive capacity, both, again, physically, but also you mentioned the neurologic piece, which is a big piece of it, right, which is that you have this like neurologic wiring that you create that allows you to concentrate your efforts in a very specific way using the particular type of exercise that you were doing, right? So that's why it requires more rest, because you're actually requiring more energy to power that as you're doing it, whether it be

your brain doing, you know, master chess playing, or if it's powerlifting or whatever it else it might be. So it's really interesting how our brain rewires itself and then innervates our muscles in different ways depending on what we need because we are evolutionarily always changing. So where are you in that life cycle? What are you trying to do? And that's what the brain's going to do. This is why like if you're blind, the best example, the easiest for people to understand is if you're blind, you can't see, well, does that area of the brain just stop working? No, it actually gets reapportioned for other areas of your brain so you can hear better, that you can sense better, you can find,

You can sense vibration. So everything becomes stronger in other ways. So like your brain is always rewiring itself in ways that you are asking it to for good or for not so good, depending on, you know, what you're doing. If you're watching porn all the time, then you're rewiring your nervous system for that, right? And then you're, you know, you're messing with your dopamine levels and everything else. But if you're using it for good and optimizing your body in various ways, you are going to see the benefits of that over time. because neurologically, you are supporting what you're doing physically or mentally. This begs the question.

I've asked you this before. But with how useful methylene blue can be, what would be the suggested weekly dose? And if somebody is like, I love this stuff so much, they start trying to use it every day, what would they be looking forward to in that sense? Because there are people like that. Of course, more is always better, right? That's the natural American way. Yeah.

The thing about methane blue that's important is that typically lower doses are more optimal than higher doses. We're talking about four, eight, 16, maybe 25 milligrams at a dose. Higher than that, you start becoming more stressful in the system. And higher than that, you actually, you know, you do have some capacity to be like an anti-infective, which is good. But that's not kind of what most people are looking for. The lower doses are really important. And then what I usually recommend is that you start off at a low dose and you titrate your dose from there. So, like, say you start off at maybe four milligrams, which is like a quarter of our just blue.

and try that for three days, see how you feel. And then depending how you do, then increase it to eight, then increase it to 12, increases to 16. Find the dose that seems to work best for you for the reasons why you're using it. If you're using it for exercise

and for endurance, then figure out which dose works best. If you're looking at it more from like a, you have a chronic complex medical issue, you have fibromyalgia, you have chronic fatigue, you have long COVID. Like then you might have to take it, you know, for a little bit longer

to kind of understand where the dose is, but then when you find the dose that's working for you, then it depends on what you're using it for. If you're using it for more exercise, then maybe, maybe two, three days a week when you're doing more of your max kinds of things, that's when you would do it.

If you're doing it more from a chronic complex medical illness perspective where you've been sick for a while, then maybe you need to take it every day. And that's okay, because it can really support that mitochondria in the ways that I describe, energy detoxification. It's very few compounds out there that do both. There's things that give you more energy,

they're things that detoxify you, but there's very few things that actually do both at the same time. And you can take antioxidants till the cows come home, but if you don't have any capacity to make energy, you're still going to feel like shit, right? If you're giving something that gives you more energy, but you don't have any capacity to detox, get, you know, that neutralize that stress

from making energy, that gasoline power car, you're still going to feel like shit, right? So that's what's really nice about methane boost. So like a lot of my patients, what I'll do, if they're sicker is that we start them off at low doses, finite dose that seems to be working for them. Typically the doses around, as I mentioned, about eight to 25 milligrams a day,

sometimes twice a day, but usually once a day. And then from there, I'm optimizing their mitochondria other ways, optimizing their vitamins, their minerals, their nutrients, their gut health, their stress, their hormones and all that kind of things. But those does take a while. It doesn't happen overnight.

You get better with all that. It takes a while. And we actually have a nonprofit called health optimization medicine and practice or Home Hope for short. And it's a nonprofit training practitioners on like a new framework that's looking to optimize health and foundational biomarkers. And that's the focus of what I do in my practice. But that takes time. It's not like it took you 50 years to get to where you are.

You're going to feel better tomorrow. You're going to have a lot of roadblocks along the way. And so for those people, taking a little bit of methylene blue can go. a long way at helping really help that mitochondrial function while they're doing the harder work of changing some of the stuff that's a little bit harder to do. So in essence, if you're pretty well optimized, you don't need to be taking more than two or three days a week, typically with a higher intensity exercise or if you're traveling, for example, it is really good. So again, we talked about altitude in the beginning, but on an airplane, we mentioned 8,000 feet pressurization.

So you're low oxygen up there. So I always take methylene blue when I travel. All of my patients do. Anybody coming to Colorado to visit me, I give it to them, hopefully before they get on an airplane to come visit, because it's going to support them and prevent them from having that hypoxic stress, that low oxygen stress. So you can use it sort of intermittently like that.

And that's kind of how I think about it over the long term. And then, of course, I think the other big part of it that I should mention is just quality, right? So the thing about methylene blue, we may mention this last time we spoke,

but just really briefly on this, is that when we first started our company in 2020, we were the first company to make a commercial product with methylene blue. Now there's over 100 companies that are making it. You can buy it directly from Amazon and liquid. But the problem with that

is it's not regulated usually high levels of heavy metals, even if it doesn't say so, we've tested a lot of these things, like lead, mercury, cadmium, and arsenic, which you don't want. If you're trying to optimize your health or optimize your altitude sickness.

And then also the potency is kind of all over the map. So potency means like if it says it's a milligram per dropper or something like that, it's usually about half that of what it says. And so this is a problem, right? Because if somebody says to me, hey, Dr. Scott, I've been taking methylene blue. I feel like, well, how much you've been taking?

I mean, oh, I've been taking 10 drops, three times a day. I'm like, how much is that? Like, I don't have any idea. I'm like, well, I don't know either. Then, you know, tell me something else that I need to know. Because that's not going to be helpful. So we're fans of like the trokey form, which is like a buckle lozange, but it's buckled because it could be dissolved here, but you can just swallow it too. So if you don't want your mouth to be blue, just on an empty stomach. Is there a difference in absorption of swallow versus? Versus buckle. The difference is just how fast. Buckle is going to be fast.

About, about, it's pretty fast. Within about five or ten minutes, you're starting to feel versus if you swallow it on an empty stomach, it's gonna be about 30 minutes to 45 minutes or so. Then you can add some bread light, you know, as you know, and then you can synergize. I know, I can tell it with your tongue, you're a rock and rolling. So you can definitely do all that. I'm a big fan of Methylene Blue these days,

but in the context of like getting good quality stuff, knowing why you're taking it, keeping the dose low, and then, you know, also in the context of like, it's not like a panacea. Like you have to optimize your health gas. You can't just think that, you know, one thing or two things is going to be the answer. Like, we have to be living this stuff.

What are some of the other things that you might suggest? You mentioned some people come to you and they've already seen many other doctors. I know the, again, the people that you deal with are, you know, it's a wide audience. But like what are some other things that you really seen move the needle? I know you're a fan of like hyperbaric chamber and red light and so forth. Yeah, I think what I really try to do, if I can, is really get like a full baseline assessment, like a good history, like a good history. A physical is not as important for what I do, but definitely a good history is really important. and then doing like a whole battery of laboratory testing to get a sense of what's happening

under the hood. So vitamins, minerals, nutrients, gut health, neurotransmitters, hormones. All that's, it's so important, right? Because getting a good foundation, it's not so that, you know, the thing about like conventional medicine, right? We know that if you go to, like, your doctor, they're looking for early signs of disease, like early signs of diabetes or high blood pressure. If you go to a functional medicine doctor, they're like, well, let's find the root cause of your illness. And that's important. Like, that's much better than just give you medication for something. But there's really, nobody out there that's sort of focused on that. We talked about it earlier, like that

basic cell and how to optimize it so that you're as healthy as you can be, not so you're optimized or normal for your age, but you're optimized, right? So that's what we try to do it with the nonprofit, is try to teach clinicians, and I do it in my practice, teach my patients how to optimize the optimal range we try to go for between 21 and 30 years of age if we can, because that's when we're typically the most optimized, as all of you listening probably remember, right? You can do most everything and you can wake up the next day and do it again. Maybe, not a lot of, you know, maybe, maybe not everything, but you know, most things. And so what I think about is getting a whole battery of testing if I can and take a good history. Because if you don't

do them together, and I've been burned in the past with this, right? Like I've thought I've been working with somebody and we're doing great. I'm like, oh, you have been vaping for 10 years? You didn't tell me that. Right. So that would have been nice to know, right? Or something, like something, and that's happened to me when I was first starting this. Like, like, that's not going to work out for yet. You know, we have to work on that too. So, but when it comes to, that's, that's usually my framework that I use. And then from there, it's kind of diving into where we can navigate them and they're ready to go. A lot of times people aren't ready to do all the changes in their life. But if you can start making them feel a little bit better, they start moving a little better,

they start energy is a little bit better, their focus is a little bit better. And like, okay, what else can I do? And then what else can I do? And then what else can I do? And then from there, if you have laboratory data to go by, it's nice because then you can like say, okay, this is where you're starting now. And this is where we want you to go, right? Like, look at all the toxins in your environment, look all the toxins in your blood, look in your urine, like what's going on your gun? Some people, when you're trying to help them, they don't speak our language at all. Yeah. And you have to be like, oh, okay, I understand who I'm trying to assist. They have never really tried a nutritional protocol. Right. So they're not going to all of a sudden eat four very healthy

meals a day. And we got to like just, you know, try to simplify this so they can take little baby steps into and maybe they enjoy walking or, you know, and you just find things that they like and then maybe small additions of a couple things that maybe they don't love. Right. And then over time, it turns into them turning into people that are weird like us wearing weird glasses. Yeah, I mean, if you're talking about mitochondria. Exactly, yeah.

If you're already working, if you want to work with me, you're already kind of self-selecting to be that group where you're typically willing. But I'm always surprised at the same time as the people that self-select to work with me. And then I'm like, you're really doing that on a regular basis? Okay. And so, you know, of course, I've done this a long time. And so you mentioned earlier in your question as to all the people that have seen, you know, 10 or 20 doctors and they're still feeling bad, right? This is not an issue where just giving supplements is going to help, where oftentimes there's a lot of, again, I mentioned super tentorial things.

That's a doctor thing where we talk about it's, it's above the neck here that we need to address. And not that there isn't anything physiologically, biochemically going wrong and it needs to be addressed. That's absolutely true. But none of that's going to get better if we don't also address that. that psychology that's also happening, right? So is it because of a stress in their life in some way that they're not addressing? Is it a toxic relationship?

Is it a toxic, you know, a partner where they have a snoring partner in their bed with them and they can't go to bed at night? Do they have, like, a strained relationship with their kids? Do they have trauma when they were a child? Do they have verbal abuse? Like, it can be anything. Like all these things, if the, you know,

this is like such a new agey thing. But if the body doesn't feel safe, right? Then you can't heal is what it comes down to, right? And this is, I know that kind of like, it sounds new agey, but it's true. Like, if you're always in this, like, in this clamped down space, like, nothing's going to happen. Like, it's like, it's pissing out your supplements and not seeing any benefit.

And I've said this straight out to people that want to work with me. Like, I really do appreciate you want to get better. But before we can actually work together, we really have to address these aspects of what's going on or else nothing else is going to get better. Some people get very upset at that, you know, because they're like, no, I want to get better. I know it's this. I know it's that. I know it's that. I have identified with stuff.

And this is common. I have fibromyalgia, I have this condition, I have that, that's why I feel bad, right? Yes, and, right, there's more going on to the story, right? And so what I say to them, I'm like, look, we're not going to be able to create one of my, my Dr. Ted to Atricoso, he's the founder of our company's smart guy, and he told me this line, which I use,

it's like, I don't think that we can create a therapeutic relationship together right now. And the reason for that is because of this, right? And then I have people that I can refer you to. and the diagnosis they got and they closed the case, right? They're like, boom, and I now have, I'm in possession of this. This is what I have. And it's understandable because it's very frustrating. And it's no fun being sick or in pain.

No, nobody wants to be sick. I mean, nobody wants to be in pain. And like, it's very difficult to tell somebody that's in pain that everybody has pain, but nobody has to suffer from it, right? Or not, you don't have to suffer as much, right? And that's really difficult. I would never say somebody, say that to somebody that came to me that was having a lot of pain at the moment because you know you can go into like who's having pain there's no one there to have

pain like you can do the whole meditation thing but that again that only works when you're not having pain and then when you have pain you can have that conversation with somebody but it's I feel for people I absolutely do but I have to be honest I'm also from New York so I'm not one of those people that can be really around the bush too much but I can say it in a nice way now I'm like listen you know I appreciate you're here and that's great you're you want to get better and I want to help you but if you want to get help, you want to improve, going and taking more supplements is not going to be the answer for you, right?

Because you've already been and you've already been on and you've already done all these things and it's common, right? It's super common. And it's a pattern that they need to break. And I try to be that person, at least to give them, and this happened with a number of my patients so far where like I've seen them transform their health,

not taking any more supplements. In fact, not even doing lab tests sometimes. It's just like doing this work and then maybe supporting the mitochondria at the same time because the challenge, and this is a big one, guys, that I talk about a lot now, so I've just realized it is like, if you help people come down from that sympathetic spiral, I call it, right?

You bring them down into like a parasympathetic mode. They're rest and digest that detoxification. As they're coming down, that's a scary, scary drive for people because they've been up at this level for such a high period of time. They don't know what it feels like to be down here, right? And as a result of that, they can get this sort of reactive anxiety and their cellular architecture,

their capacity to make energy is also not optimal because they've been so high for such a long period of time. So you bring them down, they get reactive anxiety, and they feel like shit because their mitochondria aren't working, right?

So I have a friend of mine in California, and she's like, Scott, everybody just wants to like, go to do drugs and psychedelics and like they're coming back and feeling like shit. I'm like, this is why, right? This is why, because they're now,

you know, psychology better. mitochondria, like, cellulies still not doing for a good. So it's a combination that's super important. And that's, that's a nuance that's super important that I try to just emphasize when I talk about it because like you just don't want to just, you know, go go out and do your ayahuasca journey and think everything is going to be okay either. So it's kind of hard to calm down these days, I think, because you got, you know, you're,

there's just so much stuff floating around. So you're like, oh, I'm going to eat lunch. And you're like, I'm going to eat a sandwich. And then you hear, you know, that the deli meat has X, Y, and Z in it. And then you're like, I'm going to use sourdough because sourdough is supposed to be better, oh, but this one has seed oils in it. It's just like, this is a constant like bombardment of stuff. And you kind of leave some people with maybe like just, fuck it.

Worse, yeah, or worse health outcomes than because they're just so concerned and so worried and a lot of worry is not great, right? Yeah, there's a term for it now, right? It's called orthorexia. Have you heard this term, right? So, yeah, this is the term where you're worried or scared about eating anything or doing anything that might be unhealthy for you. So there's another one called Orthosomnia now too, which is like your fear of waking up in the morning and looking at your aura ring into being crappy, right? That's the other one.

So that has orthosomnia? Orthosomnia. I'm so happy. Yeah. Yeah. Yeah. You're welcome. That's a good one.

Tell us a little bit more about you have a couple new products coming out with the proscriptions line. You got the hydration and it's got a different in there. Yeah. So those are coming out this year. I'm excited about it. So we're coming out with a couple products that are not troki based, which would be our first time doing that. But we were looking for a different way to, you know, not, so hydration's a big deal, right?

We all, and we didn't talk a lot about that during this podcast, but we all been drinking our water here, at least in Seaman, I don't know if you've had any hydration when we've been talking, Mark. Determine depleted water in here, and just kidding. Yeah, if it's not, you might get scared and might have some stress about that, right? Yeah, our mitochondria deplete deuterium, did you know that?

But anyway, different story. So the idea with the hydration aspect was, it's kind of a big deal, right? And none of us, a lot of us aren't getting enough hydration throughout the day. And we have a lot of cool companies now that have been talking about it more and then talking about how we need more salt, not less salt. And I think that's a big deal. So we did, we're coming out with some cool stuff that something that wakes you up, like wake up water, and we're going to have something that calms you down. So, you know, for relaxing in the evening as well.

And the idea with the wake up water is that it's wake up hydration. So it has, it has your sodium, it has your, you has your electrolytes. It also has a little bit of other things. It has vitamin B3, you know, him being in a little bit of nis, and, and, um, siligicides, which are working on enhancing your capacity to make energy. So it's like, him buying. You're always trying to give everybody a boner. Ah, well, you know, noraphenephren is a good thing for a lot of things. Is it working over there?

I've been feeling. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah. Yeah.

Yeah. It's not supposed to get, like, yeah. And the other thing that had, I'm on a little bit of a stack right now, though, because I had a muffling blue that early this morning. Yeah. I had a little bit of coffee and then I threw out the coffee to have some of this. He's about ready to flip this table over. I love it.

Okay, yeah, okay, good on this. I'm on this side of the table. I guess maybe I might get the brunt of it, depending on how you flip it. But the other ingredient that we put in there that is very uncommon is actually sodium bicarb. So bicarbonate. And so bicarb has been known for a long, long time

as a fantastic buffer for lactate. This is why it helps with performance. But there aren't any other electrolyte packets out there with bicarbon. And I know you know why, Mark. Yeah, it can be a little explodey. So you shake it up too much in a shaker cup. You got to kind of stir it or swirl it around rather than... Yeah, yeah.

You have to stir it. You can swirl it. You can shake it a little bit. You don't want to shake it a lot because it can, you know, bubble up and cause a little bit more of a... Or go ahead and shake it and then just watch everything explode. Shake it like a polarite picture, right? So let's see what happens, right? See what happens?

It might be good for the poloids, you know? But the idea really was, let's create a new class of hydration. That's more, you know, you wake up in the morning. This has got some wake up stuff in there. It's got your hydration. it's also got your bicarb too. And so we'll have another one that'll be for the evenings as well. That'll also have the similar things in there with the hydration,

the electrolytes, and also the bicarb. And another compound that we have in TROZ called Agaron, which is a long acting on the GABA side. So it increases your Gaba in a nice way that kind of gives you this chill mode, just really more relaxed. And you just kind of wind down throughout the evening without, you know. That's going to be added to a new version of Trosi. No, that's going to be added to another hydration.

pack. So we have another hydration pack coming out. Yeah, then. But the first one come out, it's going to be our wake-up one. Question about your trozy real quick. Yeah. Yeah. You know, some people, they just, let's say, along, they just take melatonin every single night. Sure. And there's maybe some things to keep in mind there, if you have any advice for people who have to do that. But let's say someone tries your trozy and then it becomes their nightly thing. Yeah. Any drawbacks of it being a nightly every single night's type of supplement. So the cool thing about Trozy is that it's eight different ingredients together. So it's not just hitting you over. they have with a large dose of anything.

It's like low doses, melatonin, 5-HTP, something called corticepon from the corticeps mushroom, which is a fantastic increasing of deep sleep, but it's also an anti-inflammatory immune system enhancer that we have that intramun at a higher dose. Also have adenosine in there, which is a sleep signal, so it makes you feel more tired.

It has CBN and it has CBD as well, what I'm missing. And so it has the agron and also has something in Honokial, Hanakile, which is Magnolia Bark. So the agron and then Hanokial together are GABA, okay? And then the rest, we have serotonin, melatonin, the endocanabinoid system, we have a denocene

system. So it's like all these systems all together. So the cool thing about it is that it's, it's not hitting you over the head with just one molecule. It's five different sleep systems. And as a result of that, people can take it every evening if they need to because it does have that capacity of support rather than hitting you over the head. With melatonin on its own, again, it's just one sleep signal. It helps you modulate your circadian rhythms, help you fall asleep. It helps maintains the sleep to some degree. our melaton levels do drop as we get older. I just find that it doesn't work for people long term,

and typically they have to increase their dose and increase their dose and increase their dose. Like, physiologic melatonin levels are around like four to 500 micrograms. So we have five milligrams in a full troche, but you can take a quarter of that, and that's a small amount. It's a 1.25 milligrams of melatonin

in a quarter of a troche. And that's what I typically recommend for most people. Like, if you need more than a half in the evenings, most nights, it probably means you'd mean you're doing some other stuff to optimize your sleep for sure. Because it's, I try to, the way I always say this for people is like, let's get you to sleep now because you need it. Everything else is going to get better if your sleep is better. And then once we get your sleep regulated, if it takes supplements, that's fine. Then we're like, okay, what else can we do to optimize your sleep? Like, what's your

sleep routine look like? When are you eating before you go to bed? Are you, what are you doing when you first wake up in the morning? Because that actually has an effect on how you sleep in the evening, too. Are you wearing these kinds of fancy glasses? I have my orange ones that I, that, that that are like your colors when I go to bed at night for the first last, and I just, you know, I'm dumb about this stuff too. I've been wearing the yellow ones for a long time when the sun goes down,

but for the last three or four weeks, I went back to my orange ones, and my deep sleep went up 30 minutes. And I was like, oh, God damn it. By your aura ring? You buy my aura rain, yeah. So like, and I, you know. And this is what we try to share with people on the show.

It's like, it's, to me, just putting the glasses on it just easy enough, you know? So I know you, you know, maybe don't believe in them or just give, Give it a shot. Just give it a shot and see. Yeah. And just and if it doesn't work and it's shitty, be like, hey, F those guys. But I think it's worth it, you know, it's, if you're getting an extra deep sleep 30 minutes. Yeah. Every night for like, I know a couple years. I mean, that's how I have some good. And I was wearing the yellow ones. And I was like, oh, yellow's fine. Then I went to the orange. I'm like, God damn it. You know. Because the orange is annoying. It's annoying. If you're looking at something with these. Yeah. And the thing about it's, and this is also also something that that Andrew doesn't talk enough about, I don't think is that it's not just. It's not just. It's not just. just white light. It's actually the brightness that matters too. Okay. It's if the lights are brighter, you also have photoreceptors on your skin too, by the way. And so if you have bright lights all around and you're wearing orange glasses, it's still not going to be optimal. If you wear,

if you have dim lights at the house at night and you win the orange, like it's, that's the optimal for you or you just have orange, you know, lights all over the house or whatever. I will ask you more light questions in the next coming podcast. Where can people find you? Cool. Well, many places. I guess the best place for me personally is my name, Dr. Scott Scher. It's my website name as well, Dr. Scottshire.com, D-R-S-C-O-T-T-S-H-E-R-R dot com. You'll find my consulting on the hyperbaric side that I do, my health optimization medicine practice. Again, I self-select. You know, if I can find a therapeutic relationship with you, I will tell you, you know. But you can check that out that there's links there. And also the company, so Troscriptions

is the name of the company. You can find us at Troscriptions.com. We have our nonprofit called Health Optimization Medicine and in practice. That's home hope.org. If you're a practitioner, you don't have to be licensed. You can get trained in it. You can learn all about the things that we do. The science called metabolomics, which is a great science. We can talk more about another time. And again, you don't have to be licensed. You can be licensed or unlicensed. Transcriptions also, if you're a practitioner, we have a whole practitioner ecosystem where you can get access to higher strength products, wholesale pricing. You can sell it in office. You can direct ship to your patients if you want as

well. And yeah, and then on the socials at transcriptions at Dr. Scott Scher at Home Hopeorg, and I have a company called One Base Health that does a lot of work in the hyperbaric space too. Strength is never a weakness. Weakness never strength. Catch you guys later. Bye.