Mind Pump: Raw Fitness Truth - 2102: Maximizing Athletic & Cognitive Performance With Dr. Stephen Cabral

Episode Date: June 22, 2023

In this episode Sal, Adam & Justin speak with Dr. Stephen Cabral about how to achieve high performance health. What is High-Performance Health? (2:20) The main parameters that most longevity scientists look at to measure biological age.  (5:47) The correlation between internal biological and external age. (11:28) Can hormone therapy reverse biological age alone? (17:45) The impact that sleep has on your biological age. (21:08) Should we sleep more in the winter and less in the summer? (25:36) How to track the stages of sleep. (26:35) Ways to improve REM and deep sleep. (27:39) The benefits of mouth taping and breathwork. (29:27) Eliminate snoring by lowering your inflammation load. (33:37) The 3-2-1 Formula for better sleep results. (35:02) The effect of cannabis on sleep. (39:31) What does the High-Performance Health Course look at and cover? (41:51) One of the most important parameters that people know NOTHING about. (43:37) What tools are taught during the course? (46:25) The impact of cold therapy on the immune system. (49:46) What separates this certification course from the rest? (52:20) The High-Performance Protocol that maximizes biological age improvement and overall rejuvenation of the body. (55:22) Related Links/Products Mentioned Special Promotion: Be a part of the High-Performance Health (HPH) Community and save on the Certification here. The Nutritional Coaching Institute (NCI) is celebrating its birthday in a big way this year! They are giving away a full-ride scholarship to one lucky individual who will get all the certifications and education needed to create an impact for their clients and the dream career for themselves. To learn more and apply for the scholarship visit here Biological Age Test | Horvath's Clock | myDNAge Steve Horvath: Epigenetic Clocks Help to Find Anti-Aging Treatments Mind Pump #2060: Maximize Fat Loss With Continuous Glucose Monitors: Kara Collier Resources - Stephen Cabral The effectiveness of melatonin for promoting healthy sleep Mind Pump #1780: Why Blood Tests Are Overrated With Dr. Stephen Cabral Biostrap - The Evolution Of Digital Health Oura Ring: Accurate Health Information Accessible to Everyone Humming Your Way to Relaxation | Mayo Clinic Connect Mind Pump #2020: The Truth About Inflammation With Dr. Stephen Cabral Breathing to Manage Your Stress | Psychology Today Cabral Concept 2526: Use the 3-2-1 Formula for Best Sleep Results (TT) Home - Hanu Health, Inc. EWOT - Everything you need to know Resources - High Performance Health Visit The Cold Plunge for an exclusive offer for Mind Pump Listeners! **Promo code MINDPUMP at checkout for $150 off your order** Mind Pump Podcast – YouTube Mind Pump Free Resources Featured Guest/People Mentioned Dr. Stephen Cabral (@stephencabral) Instagram Paul Sklar (@paulsklarxfit) Instagram David Sinclair (@davidsinclairphd) Instagram Dr. Jay T. Wiles (@drjaywiles) Instagram  

If you want to pump your body and expand your mind, there's only one place to go. Mind, hop, mind, hop with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. You just found the world's number one fitness, health, and entertainment podcast. This is Mind Pump, right? In today's episode, we had Dr. Cabralan again. He's one of our favorite functional medicine practitioners. Now, in today's episode, we talk about high performance health.

So not if you're sick, but rather you're good, how can you take it to the next level? So all the stuff that he knows about the body, we talk about in today's episode, had to maximize, become the highest performing version of yourself. Now check this out. He has a certification course that teaches you about high performance health. In this, they talk about personal training, chiropractic. This is good for anybody in these fields. Personal training, chiropractic massage therapy,

acupuncture, physical therapy, fitness instructors. In this course, they talk about high levels of fitness, health, body transformation, and longevity. This is a phenomenal course. If you want to take your education to the next level, again, it's high performance health. And if you go through our link, you'll get 30% off. All right, so pay attention to the link. It's a little hard to remember. So it's IHP.coach-hph-mp. So with that link, you'll get 30% off the course for high performance health through Dr. Cabral and his team.

Now this episode is brought to you by a sponsor, NCI. NCI is one of the best coaching certification courses out there. And right now they're giving away a full-right scholarship to teach you how to make more money as a coach or trainer. Go check it out. It's nciminepump.com forward slash birthday. So NCIminepump.com forward slash birthday.

We also have a sale this month on some workout programs. Maps cardio 50% off. The shredded summer bundle ofio 50% off, the Shredded Summer Bundle of programs 50% off, and the Bekemi Bundle of programs is also 50% off. If you're interested, go to mapsfitinistproducts.com and then use the coupon code June 50% off discount. All right, here comes the show. All right, Dr. Brawl, welcome back. Again, one of our favorite guests, very smart gentlemen.

Today we're gonna talk about high performance health. First off, what is high performance health? I know you guys have a course on that, and so I'd like to know how you guys kind of define that and what that means. Yeah, I feel, I see this a lot with people as they get into health, they get into wellness, they get into fitness. It's like you're in a place for like three to five years,

and I consider this with medicine as well. And when you feel that you've attained a lot of your objectives, you kind of move to that next level. It's like every five years or so. So where I've seen myself just in my own brain where I've always wanted to go was towards at-home lab testing because then I can get into precision nutrition, as we just talked about in the Omega 3 show, you know, before that we did, we can tell you exactly how many Omega 3s you need in order to balance your Omega 6s. So like, that's great. But that's something you do maybe once a quarter, maybe once a year.

But high performance health is being able to measure your biometrics on a daily basis and then adjust accordingly your workouts, your cold plunger heat, your sauna, your food, your fasting based on your own individual metrics. So I think that this is going to skyrocket in the future, we're at the infancy of it, but I love being able to be there and then teach on what we do know. So to put it in layman's terms, you're saying it a real time.

Essentially, I could look at some biometric device or some reader and I could see and say, oh, I should have a perceived exertion with this work out of a six based off of what my number is coming from. Oh, I'm seeing this over here. Today is going to be a lower carbohydrate day. And I should probably take a nap or, you know, caffeine. I can actually have more today because of these measurements. That's what you're essentially talking about is real time. And I can change and iterate and modify my lifestyle today based off of the readings that I'm getting. Well, you're right.

And so the reason is that everybody's guessing. Like, oh, I think that this might be the right diet or I think I should fast for 60 hours, but not 20. No, the only type of intermittent fasting should be 22 hours. So like, everybody has all of these exclamations of what it should be. And I just know from myself being sick

from 17 years old to 27 that would work for some people didn't work for me. And so what I realized was that the way that I got well and many people healed, that's what we see in our practice, now seeing well over quarter million people, is bio-individuality. So you might do really well with high volume workouts. Like there's this guy online, Paul Sklarin. Yeah, I know he's on the bottom. On Instagram, he's 50 years old. Looks phenomenal. He looks amazing.

And so I'm like, what does this guy do for workouts? Because I'm just curious like that. His volume is insane. Yeah. Like 12 exercises per workout, 10 to 12 exercises per workout, three to four sets each. Wow. He's doing like 50 sets of workout. Yeah, I do like 16 sets of workout.

Yeah, yeah, yeah. So like if I did 50, I would get crushed. No matter how I worked up to that. So again, bio individuality. His body regulates inflammation and damage to the tissue. It had just much better degree than someone else. So what I say is we're gonna look at all the things that you were testing right now in your life.

And we're gonna actually know if it's right for you and whether you need to dial it back just a little bit so that you make your body stronger, stronger, that hermetic stressor, and then eventually, you can get there. So I believe completely the future is based on precision, nutrition, supplementation, sleep, all of those things.

We know parameters, right? Seven to nine hours of sleep per night. Okay, well, are you an eight hour person, a nine hour person or seven hour person? And we can actually discover that. And what are some of these groundbreaking devices ways to kind of test these like, continue with glucose monitors, like HRV?

I mean, are we talking about those type of devices that you know, kind of aggregate some of this data for you? Yeah, so we're looking at one, which is a biological age-based test, so you have a starting point. So the biological age-based test is just a couple drops of blood or they do one that's a saliva-based. And what you're looking at is saying, okay, chronologically,

let's say an individual's 45 years old. Okay, so that's the number of birthdays you've celebrated, right? So biologically though, they can actually look at your biological age. And they use that by looking at methylation markers on your DNA. They look at what's called an apoe genotype, so on a leal, a specific protein. They look at what are called single nucleotide polymorphisms. Anyway, I won't go too

deep today. People are going to look it up. It's called a Horevath clock. And so there's essentially eight main parameters that most longevity scientists, this is exactly what they look at. And so it's much better now. We used to measure telomere age back in the day. It was okay. It was fine. Yes, exactly the length of your telomere, which can be correlated with how quickly you're

aging. It does not actually mean when you're going to die. That's people say that, but that's actually not true, which means that you're aging faster. So you're just oxidizing. You are rusting, you're aging at a much faster rate. So it's okay, what do we do? And we can do things to slow it down, which we'll talk about here today. But how do we measure that besides the biological age test? On a daily basis, like you just said, continuous glucose monitor.

You know, is this diet working for you? Yes, and no. One caveat that I do want to say about a continuous glucose monitor is that, in the beginning, if you are not sensitive to insulin, you don't do well with carbohydrates. But as you turn over your cells, you get healthier, that takes three to four months, 90 days, to really turn over that cells,

you can actually start then eating more carbohydrates and your insulin levels won't spike as high. So it's important that we understand as like where you are today, doesn't necessarily mean where you will be in three or four months. So the continuous glucose monitor is great. Not a lot of people are doing that yet,

but what they are doing is tracking their heart rate variability, like you said, which is a measure of stress. So we can talk about that, sympathetic nervous system versus parasympathetic, which is the fight or flight. They're measuring their sleep, and it's important because it's not just how many hours you're in bed.

A lot of people wake up not feeling rested. Okay, well, are you getting 90 minutes of deep sleep and two plus hours of REM? And you can easily track that now. You can track your breath rate overnight, you can track your body temperature overnight, you're resting heart rate. So those are some of the measures that are game changing

in order to know how hard your workout should be, your sauna, your cold plunge, if you need more recovery, if you need more sleep, et cetera. So are you, do you foresee us in the future being able to be able to like literally kind of what it's saying, like predict, like, you know, oh, if I now say like you said body temperatures with that, and then we have biological age and you could take all these different data points and go, if I implement this now in my life, I should be able to do this to my biological age or improve my health by this, by this

much. You think we're going to be able to be there? Yes. So that's what we're doing actually right now. So you can, it takes six months to redo the biological age test. You can't do it right away. It'll be great in the future when you can do it, you know, maybe in two, three weeks, but it just takes time for these cells in the different processes in your body to called epigenetics, right?

So single nucleotide polymorphisms are infected by your environment. So things outside of you, we call that exogenous, and they're also affected by endogenous things as well, like higher productions of cortisol, norepinephrine, stress, gut issues, inflammation, omega-6s, et cetera. So what we're showing though,

is there are certain things that you can do that will actually reduce your biological age. So we've had, this is just one case study. Someone came in, 67 years old was their biological age. They're only 42 years old. And so they were said, well, how is this possible? So we actually went through, we looked at their other labs, they had gut issues, they had heavy metals,

diet wasn't that great, sleep was less than seven hours a night. So I said, okay, probably can't change all of these overnight. Here's the ones that are gonna make the biggest difference. We worked those, we had them down to, I think it was 48 years old within six months and we continue to drop that as well. So now we can say, oh, this person now is growing younger, even though they're getting older.

One big part to this as well is that when you're looking at your day-to-day markers, they're never going to be static, right? So like today it's this. Tomorrow it's a little different. So what I want people to understand is that we're looking at trends. We just need to see upward trends over the course of 12 to 16 weeks. And in the last part, I wanted to share about the biological age. And this is why I keep telling people, again, that client that was 67 years old,

okay, average life expectancy for a male is 73 to 74 years old. So we could have said, which we don't do, but a lot of people are saying this, and I don't think that that's a good thing to do. It's called no-cebo effect. When you put a negative in someone's mind, actually, then it happens, right? So then they would only be alive for seven more years.

So we could tell them they have about seven more years to live. People are doing that, I think it's horrible, right? Like they shouldn't do that. So what we do then is that again, then positive expectancy, here is what we can do in order to lower biological age. And I'm a firm believer with all of the advances

we were chatting a little bit about it before we went on air, is that if you can keep yourself alive for the next 15 to 20 years, using advanced science, using artificial intelligence, machine learning, look at all these labs, look at all these parameters,

along with your own biomarkers, we're probably gonna get people to a hundred years life expectancy in our lifetime, for sure, like without a doubt. That's gonna be expected. So, okay, so chronological age, that's how old I am based off the calendar. Biological age, it's how old my body is based off

of these markers that we've now determined to, you know, to give us our biological age. How accurate is that? In other words, if I get 10 years younger in my biological age, will I look 10 years younger? Because we all connect age to average person connects it to things like wrinkles, white hair, hair loss, saggy skin, energy, libido.

Is it like a one-to-one or is it just a little more complicated than that? Yeah, I mean, is it like a one to one, or is it just a little more complicated than that? Yeah, I mean, genetics predetermining kind of how you look and how you age on the outside is a little bit different. So I can't say it's exactly the same, but yes, if your biological age is younger for you, based on nobody else, for you and maybe family members, you will look younger.

Like there's absolutely correlation between internal biological age and external. And the reason is, is that oxidative stress basically free radical damage from inflammation inside of your body ages both the inside and the outside is almost a reflection of that. So more of what I called lipoproxide, basically like age spots, right? People say on their skin, okay, well that is literally damaged proteins, fats, and glucose, glucose attaching to proteins as well becoming oxidized. And so if we're able to reduce the oxidative process in the body, you get younger internally

and externally as well. There's a lot of people who say that they can reverse grain here. I haven't seen it. I've seen some grain reversed by increasing copper in your diet. That's an invitation. Remember when you did my, when you met him?

Yeah, my copper to zinc was off and I started supplementing like you to your suggestion. Some copper and the girl that cuts my hair, she was like your hair's getting darker. Yes. Either it worked or I'm just losing the grain here now. No, two degree, two degree it does. I haven't seen that complete reversal

because copper helps with that. But again, the more oxidative stress depletes copper in sync. And so it's important to look at those as as we get older, we becoming more deficient in the things that we need, which are antioxidants and things like vitamin C or B vitamins, which are anti-stress, good quality amino acids,

protein, et cetera. What do you, so have you seen like personal experience you have, you obviously work with a lot of people, like that guy you just talked about, I don't know if those guy are girl who's biological age was 67, I think you said, and they're chronological, there's four to two or whatever, 45. When that happened, when they were the reverse it and get it way down, and you see these people, does it make you tell by looking at them? I actually believe that you can. The overall skin tone improves. I didn't understand why, and then I spoke to the founders of a company.

They have a moisturizer for the face and for the body, and it uses a specific peptide. The peptide penetrates the skin and directly below the skin, there are these things called senescent cells. And one of the greatest reasons for aging and wrinkles and lack of hydration and all that are these dead cells that hang around and they don't get cleaned out fast enough. And so this peptide actually helps to eliminate

those senescent cells to a greater degree. Now, if you're not as inflamed, your immune systems can worry about all of these dead cells and their chronic tissue, the likelihood they can clean those out faster without being overwhelmed is greater. And if you have lower levels of inflammation because you've improved your biological age, you're not going to be swollen with as much water. Inflammation leads to swelling and overall puffiness. And I think that once that just reduced, I mean, I mean, we see this all the time with someone doing

like a 7, 14, 21 day function medicine detox or even if they go on a good quality nutrition plan and they start an excise program, you see it in their face within six weeks. Yeah, totally, yeah. Yeah. How about you? What is your biological age compared to chronological

and have you seen changes in yourself? Yeah, so this is an important one. And this is, I'm glad that you brought that up because I didn't know if I should share that with people as well, is that for some people with genetics that are less than ideal, like myself, with ComT, what are called mutations, MTH, RFR mutations, APOE, Genotype, those types of things, what you want to do is get it to your age or a 1.1.

That's what they found. So you don't want to do is get it to your age or a 1.1. That's what they found. So you don't want to go below it? Well, you want to, but certain people, so I can get as deep as you want on this. It's just probably a less realistic for someone. It's nearly impossible based on current testing because they're testing based on methylation markers,

so MTHFR, which is methylene tetrahedral. Because you have that particular, so that for you, it's just not going to happen. Of course, I'll fat. So for myself, I was in mid-60s which is methylene tetrahedral. Because you have that particular, so that for you it's just not gonna happen based off that. So for myself, I was in mid-60s on the biological age test. And this is when I first did it. So let's say I was like, let's say I was like 39, 38, 39. And I'm like, this is terrible.

How is this possible? And so then I'm looking into it, looking at genetics, I'm seeing these things. And actually I had to be much younger. I was probably 32, 33 when I first was doing the telomere-based testing. And then so I'm doing the research, I'm looking at it, and I'm saying, okay, well, how do we increase

what's called telomerase? That's the enzyme that basically extends telomeres. Because that's all we knew, like, 10, 12 years ago. We were like, okay, telomeres, okay, that's it. So it was like, books were written just on telomere, and so, okay, what can we do? That's when I started saying, oh, cardiovascular work actually improves Taylor Merritt's getting to bed before 10 o'clock, reducing cortisol levels, like all these things, I was like, okay,

so let's do this. And now mine is just below biological age, which is great. So that's, I mean, chronological age, which is not really, like, that's not really supposed to happen, so that's the best that you can really do now. And it's because it's based off of, well, I'll give you the stats. So if you have a clean methylene tetrahydrofolate reductase SNP, it's just called a protein in your body

that basically regulates, how does your body use B vitamins, specifically folate, like methylfolate or methylcobalamin. So not the folic acid, which would be toxic to people who have what's called the homozygous, MTHFR, that means both copies. So a copy from each parent came to you and you do not regulate inflammation as well.

And then the same for ComT and things like that. All right, so those people are gonna age at 1.1 or greater. Can't really get it below that. And then there's something called the apoe genotype. And there's a two, a three, and a four. And I'll go over this just briefly because I can already hear all the people, a seal of people, like eyes glising over.

But if you have a double four, you're increase chance for getting Alzheimer's is by 90%, 93% actually. But I like to share with people. Same thing as this biological age testing. You, that does not mean you're gonna get Alzheimer's if you have a double-four allele. It just means based on overall population,

which is a 3-3, that's kind of a neutral protein, neutral allele, it would take like 45 minutes to unpack all this. But that does not mean that you're going to get Alzheimer's. It just means you have a greater chance and you have to be more careful with your nutrition. Your omega-6 is to omega-3s that we spoke about, to a much greater degree. Okay, do you see hormone therapy reversing

biological age alone? Like somebody goes and they get tested and they're like, okay, I'm gonna take growth hormone or testosterone replacement or peptides that raise growth hormone, right? That's known as the, you know, the youth hormone, for example. Does that then lower biological age or does it just create the illusion that you're getting younger? It creates the illusion that you are getting younger because of the exterior.

So that doesn't, they've really interesting studies and again, I study some of the best people and the research out there and I really stand by us because I want to do this for So that doesn't, they've really interesting studies. And again, I study some of the best people and the research out there. And I really stand by us because I want to do this for me. And then I want to share that for people at a numb bias level of like what's actually possible. So, and kind of bring that back. I work with some of my practice.

They're 38 years old, biological age of 26. So like you can go way back. If you get good genes, like you can really scale this back but if you look at Davidson Claire's work you look at Dr. Hervath you look at a lot of people what you look at is that they actually say there's a huge difference with hormone replacement therapy based on doing two different things one is you're trying to extend reproductive age so that's one and the second or you could try to optimize for longevity. So Davidson Claire and almost all of the longevity based scientists do not believe that you should

be increasing your growth hormone levels and potentially hormone levels past a normal physiological level. So you should not go super physiological. So when we did all of your labs, they were like just at the high end of normal. So he's like, don't get them above normal. And for growth hormone, even though you feel younger and you repair faster, which there's something to be said for that, right? So I think even two ways.

One, what if you did take a small amount of growth hormone and you look younger, you felt younger, you had more energy, you repaired faster, would you do the things that would then cause you to live longer, right? But all the longest people in the world, the studies, they have very low levels of growth hormone. IGF-1 is actually how they track it. So as far as we know right now, having higher levels of hormones,

including growth hormone, does not allow a longer lifespan. For what we know right now. Yeah, so it's basically like, let's say it's like exercise. You could train for maximal performance or longevity. And there's some crossover. Yeah, there's some crossover,

but on one end is high performance, and you're not gonna live longer by pushing it that way. And there's longevity, and you're just not gonna maximize your performance if you train. I really feel that there has to be a happy medium. I'm not willing to lose 20 more pounds and to drop my hormone levels in order to try to get to 100.

I'm good with that if I lived to late 80s, early 90s, but I'm active all the time. I'm working how I want, going out, I'm enjoying myself. All of those things, not too excess, but to a level that, based on my biometrics, everything looks good, that's what I want. However, I do believe that all of us in this room, we can push it a little bit more if we want physiological, because I just think that in 15 to 20 years,

they're gonna be able to do things in order to just be able to mitigate a lot of those issues. We gotta be careful too when we say that, because I know those people listen like, oh cool, I got 15 years, I'm just doing what I want. No, you have to keep putting your body in position to be able to utilize this. Yeah, that's cool. So if you're too far gone, like, yeah, you don't want to be in that position.

So this is top of mind just because I have a two-year-old and a two-month-old, and nothing has made me feel like I age faster than losing sleep, like nothing. And so for anybody who has kids, you know, especially that initial state, and my wife is suffering the brunt of this, but you have a kid initially, you lose a lot of sleep and you feel terrible.

It's, I've never experienced anything like it. It's nothing compared to it. In my opinion, how big of an impact the sleep have on your biological age? Besides nutrition, I don't think there's probably anything greater. And the reason is is that if we look at human bodies dionorhythm, we're meant to be waking with the light

and going to bed when it's dark. So there's a lot of people who try to refute that. It's really irrefutable because when you look at human beings, how they're actually created, we do not have nocturnal vision. We are not a true apex predator. We would be easy prey at night. So basically, you'd be up with first light or after and you'd be what? Well mainly you'd be trying to get food and you try to forge and those types of things.

And then when it gets dark, okay, now the real predators come out, like the big cats and things like that. And you're seeking shelter, you're going to bed because naturally by five, six o'clock, we start to get what? Less of the blue light, cortisol levels continue to drop and then melatonin production starts to increase. Melatonin production, cortisol basically is at its lowest

at 9.30 pm. It's somewhat seasonal, you know, the sun's out till nine o'clock in the summer, The core of the cell is low at 9.30 pm. It's somewhat seasonal. If the sun's out till 9 o'clock in the summer, the core of the cell is going to extend a little bit longer. But then melatonin gets produced. The studies show that if you don't produce melatonin at the proper amounts every single day,

you are going to age faster and you're going to die on average seven years younger. That's why the night shift is so detrimental to people's health, working overnight. You can't replicate it during the day in the same way. You can do your best to create it, but you need to make sure that you're getting that natural diurnarithm. That includes, like, when would you eat? Would you eat in the dark?

Probably not. You'd probably eat closer to that four, five, six o'clock, like hour at the latest. Yeah, the data on shift workers is clear. Like, the control all factors. They're cancer risk, heart disease risk, Alzheimer's risk. It's all higher simply because they work night shifts. Is there a negative feedback loop with melatonin? Because I could buy melatonin over the counter.

Yes. And I could take it and because you said I need it, so I'll take it. Does that then get my body to stop producing its own? It will, too, degree. Yeah, and so I don't, I am a huge believer in nutritional supplements for how they're going to keep us healthy and keep us alive longer, only because there is every year that goes by, there's less nutrients in the soil.

And so I know melatonin is not actually produced from the soil, but when we look at that, we're getting less from a good nutritious diet as well. And we're pushing ourselves probably harder than ever, not just with exercise, but actually with stress. So we're depleting our B vitamins, we're pushing cortisol levels higher, we're pushing Norepinephrine and Drenlin higher, and that's depleting us of a lot of our antioxidants

like vitamin C. And so moderate levels, yes. But like, let's just say on average, an individual takes like two and a half or three milligrams of melatonin to start to shut down their cortisol production. Because everything works in inverse ratio. We did our minerals and metals test.

If you wanted to increase, if you wanted to decrease copper, we'll say, because it was high in your lab, we would use zinc. Zinc pushes down copper. If we wanted to push down calcium, we would use magnesium. And so everything has a partner.

So the partner to cortisol, or its inverse, this antagonist, is melatonin. So for a lot of people whose minds just will not shut off, we'll use magnesium, no doubt about it. We can use other things like valerian and other greater herbs as well, but it still may not be enough. So if we use a little bit of melatonin, so you can take, melatonin could be two and a half grams,

it could be five grams, 10 grams, or 20 grams, right? So people in recommend it to 20. 20 would be like the max amount that you would possibly produce in a night and it would stop your own production, probably leave you grog in the next morning. So one more smallest possible dose to get you the result that you're looking for. Yeah, the data I've read is like half a gram for a lot of people. So if I ever do take melatonin, I've actually found half a milligram of melatonin and anything more than that makes me feel groggy. Lowest possible dose. That's great.

And you can, with liquid melatonin, which is what I prefer, because then you can just dose it to keep drawing back. It's just basically called titration up or titrating down. And you want to titrate down until you get your best possible dose. So I don't know if this is off-topic, but you mentioned how we're supposed to be up when the sun is up and sleep when the sun goes down.

Does that mean that we should sleep more in the winter and less in the summer? And it kind of feels that way anyway, by the way. It's like, if I think about it, I want to sleep more in the winter and I don't want to sleep as much in the summer. Would that be like a natural, is that something that we would consider kind of natural part of our evolution? There's a lot to be said about that. That winter is basically the hybrid-nating

rejuvenation base three months or so of the year in New England six months of the year. But yeah, I think that there's absolutely something to be said for that. There's less light. There's more seasonal effective disorder. It's more downtime. Of course, you can work against that,

but it may not be the worst idea is to be able to play with that a bit. Now, how are you playing with it? Maybe it'll be maximum 30 to 60 minutes a day like your sleep would change. And the big thing though, is a lot of people are getting eight hours of sleep a night, still waking up tired.

And it's because they're not getting the deep sleep and REM sleep, but we can go through that as well. Because those are measurements that everybody should be tracking every night. How do you track them and then how do you affect them? So you do sleep eight hours, but you're not getting the stages that you should get, or the length of the time in those particular stages.

So let's start with how do I track it? And then let's get to how do I improve the time I spend in each of those stages to get myself optimized. So the most popular device is right now, the Apple Watch, the Fitbit, the WoopsTrap, and I'm wearing a Garmin right now as well. And so those are all great biometric based trackers.

But I do not like to wear a watch to bed. And I also find that the hearted variability on the watch is, okay, the biostrap actually has great heart rate variability, that's kind of an outlier. Nobody talks about the biostrap as much, but the oral ring is the easiest for most people. And it's because it's non-invasive. You can wear a regular watch if you want, whatever it is.

And it doesn't actually excellent job at tracking your sleep. It's one of the best sleep trackers out there. And that's because little movements and changes in body temperature will tell it whether you're sleeping or not. Okay. Now, how do we improve those REM stages of sleep

or the time spent in each one? So that is more optimized. Yeah, so the deep sleep is going to be more towards the beginning of the night and the deep sleep. Think about this. Deep sleep is what rejuvenates the body and REM sleep is rejuvenates the mind. Oh, okay.

So you need both. You want to get an hour and a half of deep and you wanna get two plus hours of REM. And they've actually found that in people with high levels of anxiety, super high level of stress, they'll wake up if they're tracking their biometrics and it could be either way, very little REM or like three and a half hours of REM.

And it's because their mind during REM sleep is trying to take care of all of the problems that you've brought up. And it's basically trying to compartmentalize where this should go, where this should go, where this should go. And so it's a really good metric to say, am I stressed? People like, I don't feel stressed. And you look at that REM sleep, you know, it could be very low or it could be quite high. It's not at that sweet spot of two to three hours. And then for deep sleep, a lot of things affect deep sleep. And so we always have a look at trends. So the deep sleep is

the rejuvenation of the body. Again, it happens earlier in the night. And what you want to do is make sure that your body is in a cool cold-based state, not exposed to blue light. We'll talk about like the 321 formula in just a moment. But you can affect that by working out too close to bed, or doing something that's stimulating too close to bed, and or really hard workout that day. Your body won't get as much deep sleep. It's not like it didn't need it. It's just like you rev that engine,

and it's like driving, let's say you drove for 400 miles. That engine's not gonna cool down for a couple hours. And so that's why if you or someone who's doing really hard workouts, better to do it before like the one, two PM hour. Caffeine too, I feel like how much caffeine you take and how late you take it, I always know something different. What about like breathing and what do you think about

like the taping the mouth and like how impactful do you think that is on us getting into like a REM? So there's, the multi-pinning is fantastic. When you first start it, what happens is your heart rate variability, which we haven't talked about yet. So basically your sensor of stress may actually drop. And when you hear that, you're like, oh, that sounds like it might be a good thing. It's not, when your heart rate variability drops, it means your body's under greater stress. Because now you're not suffocating yourself, of course, but you're forcing your body to try to breathe through your nose and you're not used to doing that yet.

Now the benefits though are enormous. So nasal breathing increases nitric oxide production by greater than 15% over baseline. Just breathing through your nose. And this is a crazy status well. And I know nobody's gonna do it all their sleeping, but like if you're just at your desk working, this goes back to Ayurvedic Medicine.

And they never understood why and they never really knew in Ayurvedic texts. If you hum on the breath out, it increases nitric oxide by basically double the nasal breathing you would get. And the stimulation, the vibration creates more nitric oxide production. How fun is that?

All medical practice. Medical practice. And they explained it. I'm sure they didn't use. No, they didn't talk anything about nitric oxide. They were just like, oh, it improves this, this, and this. How is that possible? You know, but now we know.

And so it's a signal through the whole body. Now what is nitrogoxide? Like why do we care about that? All right. So a specific gas that we're creating after the age of 50 years old, our levels start to drop by 85%. So we no longer are producing the same levels of adenosine triphosphate, like exercise energy, right?

When we're lifting weights or when we feel like we want to, climbing the stairs gets more difficult. It's only like 12 stairs, why are people tired at the top? We produce less nitric oxide. Part of that is we've taken too many antibiotics, so it destroys our gut. Part of it is that we're mouth breathing.

That's a big part of it as well, and we're inflamed. So the inflamed arteries that we spoke about on the last time we got together are absolutely affect nitric oxide production, which lowers biological age as well. So definitely a valuable tool, also a very inexpensive thing then too. It also kills two birds of one stone,

because you said don't have, don't do anything stressful before bed. So right before bed, your wife wants to bring something up, take your mouth like that. Sorry, I can't talk about it. That's the truth. That in the, when we look at the...

Clean the fifth. You know, what else can we do that you brought up with breath work? So the number one way to improve sleep just hands down is resonance frequency breathing. That's it. And so what does that mean? It's, are you humming in bed?

What do you do? No, no, no, no. So they just call it resonance breathing, a resonance frequency breathing. So it is getting your breath rate down to four to seven breaths per minute. And the only way you do that basically is five seconds in, five seconds out. And it's almost like box breathing. And you can use that as one of them.

I love biofeedback apps that you can use. So basically you watch the center open, you're breathing in, and then you close as you're breathing out or vice versa. That will improve HRV, deep sleep, REM sleep, latency, which is basically how quickly you fall asleep, you should fall asleep within 10 minutes of your head. Just residency, resonant frequency breathing. And the reason that works is that it improves heart rate variability, and if it improves heart rate variability, that means you're switching from the autonomic nervous system, which is basically sympathetic nervous system,

fight or flight, which is a tone of your nervous system, your vagal nerve, to parasympathetic nervous system, which is rest and relax. That one thing is the nervous system. I would imagine it would increase growth, hormone production while you're sleeping as well. 100%. Yeah. When I hear that, what it sounds to me like,

and the way I would explain it to people is that it's essentially, you're signaling to your body that you relax. So, you know, your body's always reading signals and the inside influences the outside, but the outside also influences the inside. So if I slow my breathing down, my body's like, okay, we don't have to be stressed out,

they're breathing slowly. So let's just stow chill. Yeah, that helps you, you know, getting a better sleep. Very interesting. I love this kind of stuff. Yeah. So, so people who snore, so I'm a big snore. So I've, I've, I've on and off, I had to mess with the CPAP machine. What about CPAP machines? I guess to solve snoring is probably a big deal and improves sleep quality across the board. Yes, because with snoring often comes

apneas. Yeah. And so you're waking up too often and you're not getting in. So when we look at sleep cycles, you need to move through the four to five stages, depending on which formula you follow. And so you wanna move through the lighter sleep, to the deeper sleep, to the REM sleep. So like you need to move through all these stages. And if you're constantly waking up because you're gasping for air,

then you're gonna wake up feeling not rejuvenated, not well rested, lower mood, lower energy, all those things. And so, you know, what I would love to hear is when you're overall omega-3 in inflammation levels improved, does your storing go away? Or go down to the reducing inflammation in my... Yes, overall. Yeah, your air passage will literally be larger.

Oh, wow. And so, and the other pieces don't lie on your back. Yeah. If you're a snorer, you have to line your set. Yeah, you know it's an anti-snoring device that's really silly. You tape a, like a tennis ball to your back, to the back of your shirt. That way when you land your back, it reminds you of a lander size. I've heard that, golf ball.

A golf ball, that's it. Yeah, put on my new spine. Have you tried it? Have you done it? I haven't tried it yet, but it makes perfect sense. Do you roll over in your back? Do you find yourself there? Um, only, so if I use a seat mat, Pat machine, then I can do sleep on my back.

So you can't sleep on my side with this, you know, cheap coming out of my face. But then I don't snore because it's, you know, we get the pressure, you know, making me breathe. So you brought up a challenge that I have of, I wake up multiple times a night most nights. And it's actually because I have to pee. I have like, it's where I have the smallest bladder

in the world. Obviously, the obvious one is I shouldn't pound a thing of water right before bed and try and cut that back. Is there anything that you would suggest like nutritionally that I should do that may help or maybe curtail how many times I'm getting up to go pee, is where are some strategies that I can do to limit that?

Yeah, so there's a hormone that's supposed to be being produced while you sleep, that's called anti so there's a hormone that's supposed to be being produced while you sleep. That's called anti-diarrhetic hormone. And so that shuts off the natural urge to have to urinate when your bladder is full. So there's essentially, there's a feedback loop. If there's pressure in the bladder walls, we get a signal to the brain that says, oh, it's time to urinate. But during your sleep, you don't want that.

You want to be able to sleep through the night. And so there's a few parts to this. So first, I wanted to share the 321 formula, which is basically stop eating three hours before bed. If you can do it in four hours, even better. Two hours before bed, no more fluids. One hour before bed, no more blue light. So just read like, oh, 321, that's great.

And so that's helped many, many people, you know, in our practice, just, you know, sharing that with them. So that gets kind of rid of the fluid, but also again, all the food you're eating has a lot of water content. So we can have to make don't make a huge dinner. That's gonna affect one of the biggest things that affects deep sleep is a huge dinner. So that's why people like, oh no, I just eat once right before bed, whatever it is. I'm like, one of the best things that improved my biological age and my overall sleep. So I get now, and I don't have a deep sleep at night

and two plus hours of REM, sometimes two and half three, is that my dinner has to be not as much as I want to eat because I want to eat more dinner. It's kind of like the relaxing meal of the day with your family and all that, but I also try to stop eating at six. So if I go to bed at 10, it's four hours. That improves my heart and variability

because there's less stress on my overall body. So it's very, very important to look at that. The other part for you is just non-inflammatory foods, before bed, which can affect anti-diarrhea, acorn mone, and then also prostate health. So by the time guys get into the mid-30s, there can be prostateitis or prostate inflammation. That is going to make you feel like you have to urinate as well.

So we use specific products. The same ones in our daily hair support. We actually, what's the prostate one? It's almost the same like advanced prostate support. And things like salt, salt, plumetto, pumpkin seed. Yeah, no, that's great. Pumpkin seed. We've got pyjee in there, steaming nettles, the sopumetto.

Those are DHT blockers, and then specific antioxidants, which help with the overall inflammation. The last part is that many men with prostate swelling have higher levels of heavy metals like cadmium. And so you want to make sure that you don't have elevated levels. Actually, we tested for that though, so it should be good. And that you do a heavy metal detox. Yeah, I've checked all the prostate. So if I seem to be all good there, I don't know, is it, is there some people that are just

my whole life I've been that way since I was a kid? Like I just have to get up and pee all the time. Well, the other thing that is cortisol. So if you're cortisol levels, so there's a couple of reasons why. It doesn't mean there's a couple of reasons why cortisol can spike during the night. One is that if you drop in a low blood sugar, it's, you know, some people do it. It's a high-bloglycemia during the middle of the night. One is that if you drop in a low blood sugar, it's, you know, some people do. It's hypoglycemia during the middle of the night. That will spike cortisol in order for you to signal

your body to break down more liver glycogen. That is something that happens because I remember when I was doing the, where in the CGI, that was one of the things that the lady that was consulting with me was wondering, she's like, oh, what are you eating right before bed? That's spiking that. And I'm like, I don't think I was eating anything.

I just, I, my body tend to spike towards the night like that. Yeah, that's spiking that. I don't think I was eating anything. I just, my body tend to spike towards the night like that. That's interesting. So if you get a drop, your body has to respond with cortisol. That will turn off anti-diadiratocormone because basically it's waking hours again, right? Cause you're just, you know, cortisol's not supposed to be elevated

to any grade degree during the night. Basically thyroid hormones starts to increase around three to four a.m. And then cortisol increases at around 6 to 8am, based on the sunlight, or just based on when you're waking up in the morning. So important to look at that, what else were we talking about? What other thing besides the prostate?

What else I could take? Oh no, cortisol levels in general. So what I found for myself, because I have a tendency to produce more dopamine, and go-go-go, is that magnesium works really well for me. But I don't take that right before bed because then I might have to wake up, you know, urinated if I'm consuming a lot of water. So I'll take full spectrum magnesium and I'll take a little bit of melatonin, about two

and a half grams. Okay. I haven't messed with that yet. What about cannabis? Because I know it helps with sleep, but I also know that I don't dream Hmm if I have cannabis before I go to bed and then if I stop having cannabis I tend to get this withdrawal about a week later where I have very vivid dreams. So to me it feels like You know a little bit of a you know my body's backlash if you will like it

It's suppressed dreams and then now whatever it did to suppress is gone and I get this. So what do you know with all the data you have and do you see that cannabis effects sleep in a negative positive way? Yes, we actually, we track a lot of this biometrics right now inside of the app that we use too. And what we find is that CBD and cannabis, like we're not talking about wildly different things,

right, cannabinoids or tetrahedric cannabinoids. It's very similar. Huge benefits from them. They relax you, which is great, so they can help you follow sleep. Someone like alcohol. But I actually see a dip in deep sleep and REM sleep for THC or CBD, not to the same degree as alcohol, which, alcohol you might end up in the morning with like 18 minutes of

deep sleep. Yeah. It's horrible. I mean, alcohol might put you to sleep, but it is not good quality. Oh, you don't wake up feeling less than cold. Not at all. So I think it's some of the individual. Is that back to the point you made about the blood sugar response? Is that what is causing that? Do you're saying like the spike in the blood sugar could cause that? Is that what the alcohol is doing and is that what's making it so bad? Yeah, exactly. So alcohol, one of the side effects is one is liver toxicity. So your liver's working and processing all night to remove and break down the ethanol from your body. But alcohol, although it may spike your blood sugar levels

at the beginning of the night from consuming it, it's going to most likely put you in a hypoglycemia during the night. So the likelihood that you're more tossing and turning and wake up or having to not to re-wake up during the night in order to ur that you're more tossing, and turning, and wakeups, or having to, not to re-wake up during the night in order to urinate, is much, much greater. For sure. Now, I will say, though, THC CBD that there's different responders,

and some people get incredible sleep, you know, with using some edibles, you know, like, we're not talking about five or 10 milligrams or whatever, like, we're talking about like a small amount. And that's my personal experience. My personal experience is the amount. You know, like we're not talking about five or 10 milligrams or whatever like we're talking about like a small amount and That's my personal experience is the amount. Yeah, too much I can't just a little bit of it I feel like it can actually improve my sleep if I go a little bit over and over to it All right, so tell me about your high-performance Certifications this is a new one that you guys have coming out. What is this

focusing on? Because your other certifications focus on all kinds of different forms of medicine from aeravetic to Chinese, herbal, even some Western practices. What does the high-performance course look like? What are they learning and what can they do with that? Yes, we have the Integrative Health Practitioner Institute, which certifies you might be a pro-strainer, massage therapist, you might be acupuncturist, nervous, someone in the health-based field, or you're someone with no previous health background and you want to become a certified health coach.

So for that, we teach you the bio-individuality of diet, exercise, stress reduction, talks removal, rest, emotional balance, scientifically back supplements, and a success mindset. That's what we call the distress protocol. And then in level two, we teach you how to read labs. So you can do your own at-home labs for yourself, your family, and then of course you can develop a practice as well using those.

So high performance health is that next level. Orch for someone that don't, they don't want to do that. They want to be, maybe they're an excise physiologist, personal trainer, etc. And they want to know how to use these biometrics with their clients to get better results. And we have something called the HPH protocol, which I'd love to take you through that anybody can do. So we teach regular people with the HPH course,

the high performance health course, so you can do it yourself. You don't have to be a personal trainer or someone that wants to teach high performance health. But it's so important, just like the at-home labs, is that you know what your heart rate variability means, which we haven't talked about that quite yet, and I think that's important to go over.

But you learn about breath rate, you learn about body temperature, like your body temperature dropped during the night. What if it's not, and to start to look at these trends? So we teach all of that, and then how to dramatically reduce biological age, just like I was able to do and many, many people in our practice. So let's talk with the HRV. Yeah, yeah, yeah, you wanted to get into that little bit.

So let's talk about heart rate variability, what that means. Just because I think it's one of the most important parameters that people know nothing about. They aren't tracking it. And so I didn't get deep into HRV until probably about five years ago. Dr. J. Wiles, do you guys know who he is? The name sounds from you. Yeah, I've seen him for. So he's one of the foremost experts on heart rate variability works with Dr. Peter,

not Dr. but Peter McEwen, who's a great breath work-based guy. A lot of great work in that. And I started working with him on heart rate variability because I wanted to improve that because if you can improve your heart rate variability, now again, it doesn't matter if your heart rate variability is, you certainly don't want it below at 20, but let's say it's a 25. Okay, that's your baseline. There's a lot of people whose natural heart rate variability based on their genetics is

like a 75. So all you want to do is base your bioindividual out, your numbers, excuse me, off of how can I improve that? So if you can get a 10, 20, 30% lift on heart rate variability, it means that your body now is more resilient to stress. So if you've improved your immune system, you've improved your biological age, you've improved your ability to perform harder work,

harder exercise, and what I've noticed is improving my heart rate variability, like yesterday, flew in, my flight was delayed in Dallas, my crossover, so it was delayed like four or five hours. I didn't get into later, I didn't get as much sleep last night, but I feel totally fine today. And it's because if you improve your heart rate variability, you can go a night without sleep. You can, you know, go longer, intermittent fasting because your body's more adaptive to stress. So what heart rate variability does is it looks at not the heart rate itself, but the variability between the beats. So let's say your heart beats once a second.

It's looking at milliseconds between those beats to actually be able to calculate that. And now devices like the aura, or the bio strap, or garment, or whoop, or any of these, all can tell you your heart rate variability. There's one thing I want to mention about that because this is important for the industry. There's a company called Hanu, and they make a chest strap. If you use that right against your heart, you'll get oftentimes 25, 30% higher reading heart read variability than you will versus a ring.

Interesting. And it's just a theory that I have, because I've looked at bio strap this, that, and then the aura The further you move from your heart. I believe the weaker the signal That makes sense and so that makes sense if you're tracking aura and you see a 25 like don't be super upset Just based it on just the aura. It's a great device So what you want to do is just only base it on that though and not go between multiple devices

That's not gonna help you at all and then then you just wanna see a climb from there. So, heart rate variability, basically the higher it is, the more adapted distress you are and the more you are in a state of rest and relaxation. So, with this certification course, if someone has this, they get this. First off, the first two certifications are level one, level two.

They're not prerequisites for this. You can just get this. No, separate, you're right. You could just get this, okay, separate, you're right. You could just get this. Okay. So when you get this, you're going to use these devices or know how to read these devices, how to read certain metrics to lower someone's biological age.

Yes. And does it teach you in the course methods of doing so, having to do with things like gut health, exercise, sleep, nutrition, like what tools are people taught to use to be able to do these things that you're talking about? That's right. So the entire distress protocol, now instead of to help someone get well, which we would use over at IHP, or maybe like gain weight or lose weight, we're using this specifically as a measure of how do we improve overall longevity and performance.

So I know they're kind of two different metrics, but if we can make your body stronger, heal faster, grow younger, it's going to improve overall performance without a doubt. And so, some of that is, like we spoke about the nasal breathing, it's all the different ways to increase deep sleep, REM sleep, and there's two parts to it. So, one, the average person can take the course, and you get, as of right now, at least, you get a biological age with it. And then as a practitioner, getting certified, you actually learn how to then help the people

who take these biological age tests. You get to run the lab test, and then you get to go through all of the things in order to decrease biological age. And for the public, we literally give this away. It's something I started doing a couple of years ago, and it's been a game changer, and it's, we just call it the HPH protocol. And it uses sauna, it uses red light, it uses

weight training, it uses cardio, and along with kind of the resonance breathing. And anybody doing this for 60 minutes is many times a week as they can has gotten pretty remarkable results. And I know you guys do sauna and some of those things now I don't know how it's it's affected you but doing this specific protocol again in terms of energy mood L'Obiito recovery it's fantastic. You didn't mention cold plunge why not so Someone on purpose someone not I'm an advocate of cold plunge for Someone on purpose, someone not. I'm an advocate of cold plunge for most, but not all individuals.

Whereas Sana, I'm an advocate for almost every individual. I remember last time you, you didn't, you told Doug, he shouldn't do it. That's right. So, and she was so excited to be told not to do it. So although Sana produces something a little bit different than, sorry, cold plunge produces something a little bit different than Sana does, there plunge produces something a little bit different than sauna does.

There are still huge benefits in terms of turning white fat to brown fat in terms of metabolism. But the biggest thing that it does is it produces a greater amount of norepinephrine or adrenaline in the body. And so for someone that already may have excitability, anxiety, OCD, trouble sleeping, they have to be trained how to do it in order to turn on that relaxation response rather than take your breath away, cortisol level spike, adrenaline spikes, and people like, oh, I feel wide awake and great. Yeah, it's because you just basically got an epiphen shot of adrenaline into your body. And so, yes, it works for that.

Now, let's say you are depressed. You have low mood. You are groggy. You're a little bit more challenging and getting going. You naturally gain more weight than lose more weight. It could be absolutely ideal for you. Yeah, cold plunge would be fun. Tell me, help me put the words to what I've experienced. So there's been now two times in my life in the last,

I don't know, it's been, I guess, eight, six, six, eight years, somewhere in that range, where I've been very consistent with cold plunge or cryotherapy and then inconsistent, and then I'm back to being consistent again with it. And one of the benefits that I see more than anything else is I have, I would say, a pretty weak immune system. I'm the type of guy where if somebody has a sniffle

in here, I should just chalk it up. I'm getting sick next. Like it just almost feels like it's guaranteed. These times in my life now where I've been consistent with the cold plunge, I seem to not get sick. And even if I do, it's mild and I'm over it pretty quick. Help me put words to what is going on and how that's impacting me.

Yeah, so, Nouropinephron, which is essentially a neurotransmitter or a stress hormone, it's easier to think of as like adrenaline because more people know that word. So when you increase adrenaline in the short term, you actually get an increased immune response. So if you're someone that gets sick more easily, you may be more, more was called TH2 dominant. And so you get sick easier, a little longer to recover, get more run down, you know, those types of things, more sensitive to allergies and foods and those things. Totally. You've got very sensitive.

And so in TH1, I'm so really strong in there, they'll never get sick. They just never get a cold almost. Yeah. And so there's two different types of the immune system. And so what this will do is it will activate more of the TH1 part of the immune system. Okay. Oh, now chronically if you're chronically stressed it depresses both. Yeah. And so we don't want that. But again, in the right hands, for the right individual cold punch can be fantastic. Especially if you can relax. It's life changing for me. It literally is that I mean, I'm that sensitive when it comes to getting sick.

And I just, I just, I finally did get sick. I haven't been sick all winter. After everybody in here, I've been sick and it was so mild for me. I mean, it's right. Yeah, so that's been, it's been. Just a quick tip for TH2 dominant individuals and this, because this is simple and cheap,

a little extra vitamin C a day. And like just the cheap vitamin C is remarkable in terms of promoting better immunity. Now there's a lot more fancy things you can do, like zinc and magnesium and other things, but just vitamin C alone. Again, I don't believe in meagodosis, but for someone that's more sensitive,

more TH2 dominant, it helps with histamines. It helps with the immune system, one or two grams a day. We have some in the back. Yeah. So why did you come up with this certification course when you have two that are pretty damn? Like, what is it that's so different about this one versus the first, you know, the level one, level two?

Almost. So I never planned on ever creating a certification. So I had my practice in Boston. We are seeing 20,000 appointment to year. I've got 22 people on my team. We've got a six month wait list. It's fantastic. So we love what we do,

but now we want to share this with additional people. We had people flying in from all over. We were doing Skype calls for like telewell in this back in 2012 before it was like a thing. And so I always love the teaching part of it. And so then I start my podcast. And then a few years later, people say, oh, how do we do what you do? We want to do more of this. And I was like, that makes sense because I learned from other individuals. And now I just am trying

to pass some of that along as well. And it's truly integrative. And that's what we call it. That it's aruvitic TCM or urbanism, functional medicine, et cetera. So here's the thing, though. And even in my own practice, I've been working with people for quite a long time over 20 years. So once they're well, they feel great, they're like, what's next? Probably a lot like us, right? It's like, well, what's the next thing? And so I, myself, it started getting into looking at how do I optimize every aspect of my life with still living a normal life.

And so I said, oh, well, you might be interested in looking at this and looking at this. And they started doing it and they loved it. And they started telling more people. And so I'm like, okay, well, again, I'm one individual. Why don't we certify other coaches or people to be able to teach this as well? So that's what we do. And so, IHP is more about helping people get well.

I mean, that's what it's all about, right? Healing yourself and then healing others. That's our goal. So get yourself well and then teach it to others and create a great career doing it as well. Or it's a bolt on to other careers like massage therapists, esthetician, personal trainer, et cetera. We've got a lot, I'll tell you this,

there's a lot of doctors and nurses leaving medicine and healthcare, like a lot. And they, I would imagine more now than ever. More now than ever, they don't feel the schooling, the debt, the whatever was worth it. They want more personal time, more freedom, more whatever, and they're tied to hospitals, et cetera. And so they're coming more into natural health,

which I think is great, as long as the right mindset. But anyway, for HPH, I wanted this as a more advanced next step to your typical nutrition and exercise, et cetera. I wanna say, the people who really wanna learn about, what does the research say about sauna? How long should you do it for? Which of the temperature be?

What if it's an infrared versus a finish-based sauna? It's 180 degrees or 200 degrees versus 145. What's the difference? What time is it best for me to go to bed? What time should I wake up? So we go through all of the research and actually share that with people. And HPH is really like a living, growing, breathing course in certification because there's more and more longevity based research

coming out every single year. And so we just continue to add to that and upgrade it. And then again, I can share the HPH protocol that anybody can do. Very valuable, I think, especially for an online coach, your certification allow people to read labs, to find root causes, and now you're going with high performance here, to kind of take a next level. So go through that protocol.

What is this health, this high performance practitioner protocol look like? So we started refining this over the last few years, especially when more and more people working out at home, instead of gyms during the pandemic. And so that's when I started to get deep into this as well. So what we're looking at is how do we maximize biological age, like biological age improvement

and overall rejuvenation of the body. So we wanna work with two parts. So one is the anaerobic systems of the body. We get that with weight training or hit training or Metcon workouts, any of those. And they're absolutely phenomenal. I know you guys have your maps program. So people would do that. and then they would go into

a cardiovascular-based program, so that's the aerobic side event. So there's two parts to it, and it really it has to do with how do we improve overall outcomes of cardiovascular disease type 2 diabetes, diabetes in general, and high blood pressure. Because I always tell people that if you're able to survive those, meaning like you don't get those in life, you don't get cancer, your ability to live well into your late 80s or early 90s goes up exponentially. Because those are the only reasons that people really die.

Like those are the 75% of all deaths are attributed to those four things. And so, and those are all preventable. Like those are all lifestyle. Yes, you can have certain genes. I have many of those genes as well, but that doesn't mean you have to get them. So, what we need to do though is improve

the overall circulatory cardiovascular system of the body. So, anaerobic is teaching our bodies and ourselves to become young during our weight training. And then aerobic is teaching our cardiovascular system, which is not only the tissues, because it changes the pH of the tissue, not the blood. It does the blood to a certain degree only temporarily, but it actually improves your arteries, which again is the main cause for death and men, which is a heart attack.

So we're going to do 20 to 30 minutes of strain training. It can be any type of hit, metcon, or just strength-based training. So what we're getting then is the benefits again of the anaerobic. Now for the aerobic system, what we do is we alternate these workouts. Have you guys talked about zone one, zone two

on your show before? Zone very briefly, just a little bit. So there's five zones, basically of cardiovascular training. I think this is gonna become more popular talking about this as well. So zone one is just 50% to 60% of your max heart rate. Max heart rate for most people, I know it's rudimentary,

but it works pretty well for most average people, 220 minus your age. And so again, if your, let's say 40 years old, so that's 180 max heart rate. And so 50% would be what 90, right? And then 60% would be like 110 or so. So like, okay, that's zone one. That's basically walking, zone two would be like

a light light jog, so that's cardiovascular. So we actually don't need to push yourself. Like you're just brisk walking or light jog. That's one day for 20 to 30 minutes. And then on the other alternating cardiovascular day is zone four or five training. That's your tabata, that's your sprint into old training, et cetera.

But it's a true tabata, like if you're doing that, not like go pretty fast and then just a little bit slower and then pretty fast a little bit. When you do eight rounds of that, you should be done, right? So that's your sprint into old training, essentially, is what it is, 20 seconds on, 40 seconds off is what we have most people do. So that's really short, that doesn't have to be

a whole lot of time. And you get the benefits then of, again, just removing those weak mitochondria, senescent cells, and improving your mitochondria and oxygen utilization. Now, the last part, or I should say, with the cardiovascular, we added one part to this. And this is really important.

Anybody that's looking to improve overall inflammation, cut down potentially on cancer-based cells in the body, et cetera, is something called eWAT. Have you guys talked about that on the show before? Exercise with oxygen therapy. So have you heard of hyperbaric chambers before? Yeah, yeah. Okay, so those are called H-Bot.

So hyperbaric oxygen therapy, H-Bot. So how those work is basically get inside of a mono chamber or multi chamber of for multiple people. And the pressure inside forces the oxygen deeper into your body. So that's why it helps with wound healing, et cetera. Like if you're someone who's not recovering well from exercise or wound healing or whatever it might be, most likely you don't have proper oxygenation of the tissues. Yeah. Like without a doubt. It simulates we're being like deep underwater or deep underground, right? The pressure of the ocular feel that, but you just get more.

At altitude. At altitude. Yes, and it's actually the, so for scuba divers, right? There's many accidents every year. You stayed down too long or you came up too fast. Right. I don't know if it's called regression based or something like that, but they actually put them in age-bought chambers to normalize them, astronauts as well.

And so that's not realistic for most people. Those are way too expensive and it takes a lot to do that. Something called eWOT, it's 15 to 20 minutes. And what eWOT is is you're on a typical exercise bike or you can even use weights with it. And it's this bag of oxygen. And you are, you have a mask over your face, you can do this, literally anybody can get this. And you are pedaling away, you can do it for your sprint interval,

or you can do it at your regular. Here's the difference. Regular oxygen, we breathe is about 21% or sorry regular air we breathe is about 21% oxygen. When you're at altitude, it's about 16% 15, 16% like 8,000 feet in the air. The e-watt, you're breathing an 85% to 95% oxygen. So it's flushing your body with oxygen, destroying a lot of the inflammation in your body, helping to oxidate the tissues and help with repair as well as removal of waste. So what do you do with your bag of oxygen?

No, it's a system called the exercise with exercise with oxygen therapy system. And it looks like a movie tie punching bag from floor to ceiling. So it's about six feet tall. It fills with air and has a compressor. You put a mask over your face, like you would for a CPAP machine,

and you're breathing it in. And when you're doing this, if you have low mood, low energy, you've got a cold or a virus, and you your breathing and oxygen, I'm telling you right now It's like the cold plunge it changes it in 15 20 minutes. It is unbelievable You get one of these stuff you you you you you shopping for one of these right now. Yeah, yeah Get one of the company. I have all this I have resources over at hph Give me just head over there and you'll be able to see it.

We don't own any of these companies. So you just get any exercise bike you want. I have two bikes. So one, I have a regular upright bike, just a cheap regular bike, and then I have the Rogue Assault bike, so like the air down bike. And I use the Rogue air down bike for my sprints.

I want to punish myself, and then I use the regular bike just for the cardiovascular-based aspect of it. And so when you breathe this in though, it's unbelievable. I mean, you literally get a high-off of the oxygen, a natural-based high-off. So you fill phenomenal afterwards. So there's one more part to that. Some EWAT systems can simulate altitude.

And so- So give you less oxygen? Yes. So instead of, you go from literally 90% oxygen down to 16% oxygen. And now you're huffing and puffing to get in and it's making it super hard for you. And then you flip the switch, but what happens is you become more CO2 adapted. I know we don't have time to get into that today, but the tissues of your body, that's one of them.

Yeah. That's cool. And that's the, so the big, big one is for multiple people. They make a small one, much, much smaller for individuals. That's what of them, yeah. That's cool. And that's the, so the big, big one is for multiple people, they make a small one, much, much smaller for individuals. That's what I have. So the thing is though, then your tissues, they haven't got oxygen. When you flip the switch to full oxygen,

it just ignites all of those tissues with oxygen. It's unlike anything you really, is it like car bloating where it gets more oxygen than it would have because it's been star for oxygen? Well, it'd be like bodybuilding, you're depleted, carb depleted, and then all of a sudden you have a cheesecake. That's what I know before you shut.

100%. Yeah, absolutely. And so your whole body is like flush with it. Or you can mess with your friend and tell them, it's like 90% turning out to 16. Well, you'll know the difference within 30 seconds. Sure.

But you could put it out here in the studio and it'd be phenomenal. Ward, definitely. So here's what we do this though. So anaerobic, think about this. You're training, you're building up lactic acid. Now, all those red blood cells in your body then become agglutinated.

It's called red blood cell rulo. I used to, in my practice, we used to look on our microscope and I can see all the red blood cells stuck together for some individuals. You give them oxygen, those are getting dispersed. But here's the nice thing now. We put them in a sauna. It could be a pop-up sauna.

We use therasage, I don't know who you guys use, and then red lights inside. So now you have all your red blood cells dispersed because of the e-watt. Then the red light can actually penetrate the cells because they're all stuck together and you get the heat. And at the same time, you can actually be doing that just box breathing or just following an app and improving your heart rate variability. Your recovery from workouts will just,

I mean, you'll be able to recover so much fast. You breathe in 80% oxygen, and then you go in the sauna right afterwards. Yes. And the reason you do that is that you've got those red blood cells dispersed. So you've improved now the pH of the tissues again, not the blood, and you're able to then sweat out, toxins to a greater degree, red blood cells notperse. So you've improved now the pH of the tissues, again, not the blood. And you're able to then sweat out toxins to a greater degree. Red blood cells not straight

together. Plus red blood cells give weight. I'm gonna give you the one that I recommend and then try to maybe they'll even give your community a deal. So you can do that. That'd be great. I'll set you up. Again, none of this is ours. And the sonic can be any sonic you want. And then there's more pieces that we do, which is, again, it depends, so with HPH, we let you take it to the max, which is what I do, or you can dial about,

it's totally up to you. Let's go back. I put a PEMF mat in there. Oh, what? A PEMF mat, a PEMF mat? Oh, okay. So if you've heard a count before, it's like grounding, but it would, it does, it puts you back

to the resonant frequency, basically, of the earth, which you might sound like, oh, that's woo-woo. Okay, it was invented by NASA. They used these in space because they found there was tremendous atrophy and immunologically issues and inflammation for astronauts being in space. And so I sit on a PMF mat inside of a sauna with red light, doing my resonance breathing.

I can't begin to tell you it's like how often meditation on so I do it four days a week. I recommend so Monday, Tuesday, Thursday, Friday and you can do it more if you'd like, but sauna should be done for ideal benefits four days a week for 20 minutes. So this is the protocol. 20, 30 minutes of strength, 20 to 30 minutes of cardio, plus EWAT, 20 to 30 minutes of your sauna. And so people can make it 60 minutes, or they can make it 90 minutes. Up to then depends on the time they have in the day. And then at the very end for those individuals who want to is the cold plunge. So that's when you went out. Or what about this? Because I've now talked to people and seen some data that shows that cold plunge

is the best before your workout. So people will cold plunge them, work out, in fact, one of our editors has been doing that Kyle. He's been doing it, and he's like, I don't need caffeine, I don't need pre-workout, I work out, my joints feel good. Yeah, that's my experience.

That's my experience. I normally cold plunge before my workout right now. I'll be honest with you, if someone can do that, that is the preferred method. But most people won't because- Because it sucks. Well, no, it's because you're wet and then you go through the process.

So in my practice, I say that to people, you're welcome to do it before. Because you actually, as we talked about before for the inflammation process, you don't necessarily want to do it at the very end of your work, however, you've just done oxygen therapy, you've done your sauna, like you're recovering quickly. But if you're able to do it before, phenomenal,

it's just, if you look at it this way, so you sweat during your training and your cardio, you're sweating in the sauna, you pop yourself in the cold plunge, your cold plunge itself filtering anyways, you can towel off before you get in the cold plunge, and then you shower. So it's more normal for people.

That's all I'm saying. I just try to make things like simple. You know, it's funny though, interesting about that is I find it easier, which it doesn't mentally, it's harder when you're cold, you haven't done anything to get in the cold plunge, but physically it's harder when your body's heated up

and you get in the cold plunge. It's more of a drastic issue. It's more of a contrast. It is's much of a contrast, isn't it? Yeah, I did it the other day after a workout. I normally always do it before and I did it after. And it was the most challenging time I've had in there. Really? Yeah, but when the studio's cold and you don't want to get in,

it's actually not as bad because it's not as dramatic. So there is a positive side. No, I like the way you said it to, Dr. Cabral, because as trainers, there's optimal, and then there's optimal in real life. Yes, and yeah, like, yeah, you could jump in a cold tub, you know, five in and before you're six in, are you gonna really do that though?

Probably not. Right, how can you stick to that? So this process just makes it easy, and it's 60 minutes a day. So could you train for longer than 20 minutes? Yeah, absolutely. So it's like it's not that you can. You can do this three days a week and extend it then if you wanted to, but I really like the consistency.

The research seems to back up consistency over just a couple of times doing it. Yeah, good. Like the sauna benefits especially as well. It's four to five times a week for sauna and it reduces all cause mortality by over 40% was 42%. And it reduces all cause in terms of heart attack. So cardiovascular risk by over 60%. I mean, it's totally remarkable. Totally worth it. I asked you this before, but I asked you again, because I prefer the steam room. Steam rooms hotter. It can't stay in there as long, but I prefer the steam room similar benefits to sauna. Similar

benefits to sauna. Yes. You do want to be in there for, again, for that 19 minutes, seems to be the threshold. That's the minimum. The difference is, obviously, the humidity that you're getting with that harder to be in there. But the last tip I would give about a steam room is that unless it is your house or it's filtered water, you are breathing in that chlorine, the chlorine vapors, maybe even fluoride-based vapors, which are not great to be inhaled through the lungs. Yeah, yeah, so it's so clear.

But I like Steam as well. The play-sack, I go to I ask them, because I actually this before, and you told me that, oh crap, so I ask them, and they do filter everything. That's great. Yeah, no, it can be fantastic. Yeah, excellent. All right, man, what a blast.

It's always great to have you on. I feel like you know everything, so. No, no, just the specific things. And if people want to learn more about it, they can go to stevecobrawl.com forward slash high performance. And at least all the resources will be there as well for people. Excellent. Thanks again. Thank you. Appreciate it. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy and maximize your overall performance, check out our discounted RGB Superbundle at MindPumpMedia.com.

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