Live Like a Girl with Dr. Mindy Pelz - Are Men More Hormonal Than Women? – With Dr. Don Clum

Episode Date: July 19, 2021

// R E A D Y • S E T • R E S E T This episode is all about testosterone and hormones for men. It's an episode for anyone who is a man or has a man in their life that they love. Dr. Don Clum graduated from Life University in Marietta, GA, in 1997 with a degree in Human Nutrition. He then moved to Life Chiropractic College West in California, where he graduated with his Doctorate of Chiropractic in 2000. After graduation, Dr. Clum moved to San Jose, Costa Rica, where he was invited to work with the Costa Rican Olympic Committee and Athletes. Dr. Clum participated in the National, Central American, Caribbean, and Central American Games as the team chiropractor and the official chiropractor for two professional soccer teams. In this podcast, we cover: All about testosterone from a man's perspective How men and women react to stress differently Why men are more hormonal than women What will affect depression, libido, energy, and sex drive in men // R E S O U R C E S  M E N T I O N E D Feel the impact of Organifi - use code PELZ for a discount on all products!  Andreas Seed Oils "Pelz" for 10% off Infrared Sauna Continuous Glucose Monitor The Hormonal Consequences of Plastics – With Dr. Shanna Swan & Stacey Colino Book: The Menopause Reset Book: Irritable Man Syndrome Book: Unmasking Male Depression Book: I don't want to talk about it Book: The Male Brain Book: I used to be a Miserable F*CK Book: Mr. Mean Book: Manopause // M O R E  O N  D R.  D O N  C L U M Insulin Friendly Fasting Secrets Dr. Don Clum Facebook Dr. Don Clum Linkedin   // F O L L O W Instagram | @dr.mindypelz & @theresetterpodcast Facebook | /drmindypelz & /theresetterpodcast Youtube | /drmindypelz Please note the following medical disclaimer: By listening to this podcast you understand that this video is for educational purposes only. It is not intended to substitute for professional medical advice and should not be relied on as health or personal advice. Always seek the guidance of your doctor with any questions you may have regarding your health or medical condition.  

You already have what you want. You already have the ability. It's in you. We don't need to help it. We need to get out of the way. Healing health needs no help. Just no interference. I am a woman on a mission that is dedicated to teaching you just how powerful your body was built to be.

I like to do that by bringing you the latest science, the greatest thought leaders, and applicable steps that help you tap into your own internal healing power. The purpose of this podcast is to give you the best. power back and help you believe in yourself again. My name is Dr. Mindy Pels and I want to thank you for spending part of your day with me. Okay, Resetters, on this episode of the Resetter podcast, we are going to take a totally new twist on hormones. And we are going to talk about testosterone from a man's perspective.

So I have brought you who I think is actually one of the greatest teachers at out there right now on insulin resistance. His name is Dr. Don Clum, and we will link him in the note so you can go follow him on Facebook. But the reason that I wanted to bring him on to the podcast is I wanted to talk about testosterone and hormones for men. This is going to be one of those podcasts that will be great to listen if for anyone who is a man or has a man in their life that they love. the Facebook post, and you'll hear this when I introduce him, the Facebook post that he put out a

couple of months ago, the title of it was, men are more hormonal than women. And the first time I heard that, I thought, oh, no, no, no, Don, you don't know what you're talking about. But you're going to learn so much about male hormones in this episode. He talks about depression. He talks about, we talk even about more than just. libido, but we talk about energy and ability for men to keep their libido up high based off of their testosterone levels. We talk about the culture in which men are not given the full expression to be

able to talk about symptoms. We dive into hormonal tests. I mean, everything you want to know about a man's testosterone we approached in this episode. So Dr. Dong Klum, I will put a link to all. of his resources. This was a mind-blowing interview. I wanted to take notes. What I learned about testosterone in men, it took my knowledge to a whole new level, and I'm sure it will do the same for you. So enjoy. Here's what I want to start with is, you know, I love your Facebook post, by the way. You are the best in health, I think, with your Facebook posts and now your graphics are incredible. So I definitely want to leave links for everybody to go check that out. And you had a post, gosh, I don't know how long ago, but this was the title of it or the

beginning of it. And you're going to remember it, but it said, men are more hormonal than women. And honestly, the first time I saw that, I was like, oh, hell no, Don, they are not. So convince me as to why men are more hormonal than women. Yeah, well, that's always a shocker for people on both sides because women and women, you know, I think it comes down to cultural norms and issues like that we can talk about. But the bottom line is men have at least eight different cycles within their testosterone life and world that can be going anytime. They have it daily. They have it monthly. They have it seasonally. They have it during different times of the year. and they also have it in situations. So it changes.

The old saying, you know, if you don't like your man's answer, wait 15 minutes and ask them again, right? Does that worry? Yeah. So we are so hormonally up and down all the time. It makes a woman's regular cycle look strange to us. But the reality is that's much more predictable, much more, to some extent, right, predictable and reliable than men's,

because men's are all over the place, you know, and it's an issue. Okay, so I understand that, but let's talk about like what does, so testosterone for a woman, a woman, and testosterone for a man. Do they do different things in our bodies, even though it's, we call it the same hormone? Yeah, it does. Some of the core fundamentals are saying they drive, focus, sex drive, libido, all of that kind of thing. That's, that's the same. We just get it in different percentages based on male, male or female. know. But men, it has a different effect. It affects much more of the brain chemistry than it does in

women. So we know about the body chemistry and how it makes us to get revved up, but the brain chemistry as well. And so you see it a lot with men out of subtle levels when there's problems, when you look at the type A personality or the overachiever. And we kind of trophy put them, put a trophy out there for those people that are go, go, go. In reality, that's that's an imbalance potentially going on. In the irritable male syndrome, it's identified as early to moderate onset of male depression issue. And it just, it all cycles together because culturally men don't get depressed, right? At first, they won't talk about it. Doctors won't listen. Neuretically. Well, I'm just talking to general culture. Even the medications and the treatments are all

women-centric for decades. I think it's a terrible imbalance going on. Not to mention that most So the doctors that are doing it are men, right? So there's a disconnect there. But yeah. So in men, the testosterone has a much deeper effect in the thinking and the mindset and the way they focus. Because we all know we're wired differently. And you can just think of the stress response. When stress hits, same stress, we've got a man and a woman, different reactions.

Men get focused. They're looking at one thing. They're ready to do something right now. And it just like now, not three steps down the road. It's an immediate danger kind of concept. Whereas women, they kind of, they broaden their focus. They expand out. They bring in.

They commune. Right. That's their strength. And so the, the differences is great. So the idea that we would approach and analyze or deal with stress or that kind of response the same across the board, like we do, like they have in medical books and stuff. So it's just ridiculous.

And then what happens. of happening is the brunt lands on the woman for that category. That's why the diagnosis, much more identified, and the man falls through the cracks until something really big heads. So if there's, let's say you're in a house with a man, your woman in a house with a man, if you're both trying to address a problem, is the man's brain looking for the singular answer and the woman's brain wants to verbalize the problem? Is that where test, I mean, when you say we, men, testosterone makes their,

brain very focused under challenges is what I heard in women. It makes us very broad. How does that show up in our behavior? Again, you'll see it express more as soon as there's conflict. Like, not just talking regular relationship stuff, that's fine, but as soon as something, that's why money becomes such a big hot button because that just sets things off, right? The number one reason people fight in a marriage or a relationship is over money. And then you ask them, how often is money the issue you're arguing about? almost never because it just creates that and so once you kind of set off that certain level of the tipping point for upset yeah the man was like because not only can you you need to do something right now right right that's that's it makes them settle down right otherwise they will spin

men will spin like crazy and next thing you know it's like yes that's a problem and the problem in this house and that carpet that's carpet it's messy the dog a dog I didn't want the dog in the first place and the kids and the woman's like what just happened the guy just yeah right it's out of control and that's because just got set off and they didn't have they didn't get their outlet and now all it has to do is one thing to do and when what I do with people when guys are in that I say okay let's make a plan to make a plan that's all you got to do and they're like oh okay interesting so so is this like a man hack is what I'm hearing that if my if I'm in conflict my husband, if I give him one thing to do, to resolve the conflict, it'll calm his male brain down.

No, that will aggravate him. If you listen and just, he'll say something he'll want to do, and it might not have anything to do with you think relevant or whatever. Good, do it. Let him do it. Okay. Because the idea of making a plan to make a plan, it's a check off the list. And that instantly starts to downregulate that, that spin and calms them down. Having, that's why men, when they're really confronted, like midlife crisis and things start to mount, they run. They escape. Hmm.

They talk even less. They retreat into the man cave, right? It's because that there's no, there's nothing moving forward. There's no, there's no outlet for that, that hyper focus. And so the only thing that makes sense in that moment, which doesn't make sense is they run. Is they run. Forget it. Forget it.

Okay. And so that's how testosterone shows up. That's testosterone being the hormone that's affecting that. Yeah. That's the main catalyst. Now, to be at that point, you're already kind of, you're up there, right? You're already got out of the physiology, the insulin, everything is already kind of sensitive. And so, yeah. Right. But that's what creates that. And you can't get out of that as a man. It's really hard. That's why they can't see it either. Right. One of the symptoms, which makes it very hard to deal with is the men don't see it. And their common answer will be, it's not me, it's her. Right.

For today, it's not me, it's her. And that's not just a defense. That's what they think. Fascinating. Okay. So then here's where my brain goes. Then is it more instinctual as conflict gets deeper in a marriage for a man to run than for a woman based off our hormones? If that venue or that avenue doesn't get opened up.

Yeah. I mean, it becomes the prefrontal cortex starts to shut down. And the, that's why also, same thing with addiction, why men are more vulnerable to addiction. It shuts down the prefrontal and it raises up the impulsivity part of the brain because it wants that. Actually, do something, something, you know. And then when there's nothing to do, then that's when some reason it looks like a good idea to blow it off, whatever it is. Yeah, fascinating. Okay. And then in the. the day, this is something that I've been thinking about a lot about as I've moved through menopause is that I started to like understand my own hormones for the first time, which I think is really fascinating that I had to understand my own hormones at like my late 40s. And I realized that my testosterone surges were coming at vastly different times than my husbands. So men get testosterone surges every couple hours in a day. Is that correct? Every 15 to 20 minutes. It'll shift.

15 to 20 minutes. So if they have normal testosterone levels, then do you think that there is a mismatch between a woman's testosterone surges and a male's testosterone surges? We're getting it like once a month. Men are getting it every 15 minutes. That alone creates conflict, I would think, in a marriage. Yeah. And again, those are just the fluxes throughout the day.

So there's more in the morning, less in the afternoon, and more towards the end of the month and the beginning of the month for men. And then there's more in October than spring, which I always confuse me, but that's the way it was. Really? Why? The fall is, it goes up and then it comes down and it's lowest in the spring, which I thought would be the opposite, but it's not.

Yeah, because aren't we supposed to reproduce in the spring? Exactly. Exactly. I figured, but nope, that's not the way it is. But for men, when it comes down to it, it's not always the number. The number can really be misleading. It's the efficiency. It's the sex hormone binding globulent relationship with the free and with the number.

So here's a deal. I'd rather someone have a low number with high efficiency than a high number with low efficiency. That'll burn. That's burnout over time. That's going to be trouble. And I learned a lot of this when I was working with some athletes who were on steroids. And so we had to, how do you interpret numbers when they're on steroids? So we started looking at that and looking at how much they're actually using because they

had huge numbers, but some of them still weren't using it very well at all, even though they were blasting it through them. And so we started to look at that and extrapolate out. So it's about efficiency. And what drives the efficiency is your neuroendocrine state, your metabolic state, whether you're in a fed state or you're in a repair state. Are you got insulin-driven or human growth hormone? Yeah, I think that on all hormones is the most interesting discussion because just because we make a hormone doesn't mean that we're actually using that hormone. And a lot of the medicine and the pills and the solutions are, well, just you need more hormones. And yet you still have to break that hormone down. It still has to get in the cell. You still have to be able to use it.

That's really, especially as a woman whose hormones have declined as I go through menopause, I realize, oh, my God, I got to, I'm going to make sure I'm going to make sure I breaking every hormone I get down and it's getting into the cells. And what I hear you saying is if a man goes and gets his testosterone checked, doesn't matter necessarily the level. It's only one part of the equation. It's how efficient he is at using it. Yeah, because when you do the intake form and you do some personality or some lifestyle questions, they don't match up. You know, it's not, it's not linear like you would see in a book, high and low. We're not chemistry sense. We're not a pool, right you know if it's green do this and this tinker it never works out well when we when you try to either whether you do it medically or even naturally it just i've always had an issue with that it's just not linear but when you

understand what could be holding back that expression because i tell people hormones whisper they don't scream when we just throw more hormone on there we're just screaming and the body is you know they're so powerful over 99% of a hormone will be bound when it's released because it's so it's so powerful you know hormones are just, they're amazing and what they can do. And they can shift the body faster than the nerve impulse. Yeah. And so forth. So, you know, they're bound.

And so, okay, how much is bound? How much is being utilized? And then the other key to hormones is the recycling process. If you don't have a good recycling repair process, it's, you're not going to be feeding into the quality system, so to speak. Right. If you think about it, if you're using all disposable food wrapper one item things, you're creating waste.

is not efficient, it's expensive. Same thing. If you're not recycling, your body's not recycling things like hormones or proteins or minerals, then it's expensive. A lot of cook builds up and it gets in everywhere and it can cause a lot of problems. Wow. So, okay, so let's start with this. How would, if somebody's listening to this, how would they know they have low testosterone? What are those classic signs other than depression? You mentioned that. Well, yeah. And that does, motivation is a big one. Because when you're in that Fed state all the time, you start, things start to change, the chemistry start to change, and you'll notice things in the personality. Sometimes the men notice it right away, sometimes not. More often not, not until later. But things like motivation and decision making,

suddenly a decisive man will be indecisive. And they'll feel weird about that. They know something's wrong, but that's just not me. They'll be indecisive. Procrastination is a symptom, in my opinion, and not a personality flaw. Right. People aren't procrastinate. They express procrastination, and that'll start to go up. And so you'll see a lot of the driver elements start to soften. And that might not be a bad thing, but it'll get to a point where you're just like,

that doesn't sound like you kind of thing. And he'll feel that too. Like, you know, I don't feel like myself. In the Iritable Male Syndrome book, where this whole concept started from, he talks about the loss of the male identity. And a lot of that's cultural, a lot of that society. and stereotyping and all that kind of stuff. But that's where it comes from.

And you just see this, they start to change that way. That's one way. Obvious ways are energy drops, muscle tone, shifts. And that has a lot to do with the relationship with human growth hormone,

which controls the expression of testosterone physically. And human growth hormones inversely related with insulin, back to everything you wrote. And we're reading the book. I know. That's awesome. And yeah,

it's fantastic. It's right on. And so it all, it all ties back. And so if the guys got insulin resistance, you know sex hormones are going to be a problem, just like with women. It's downstream. You know, insulin is the bully on the playground and messes with everybody. Well said. Well said. So, okay, so now if I want to, if I want to keep my testosterone up, I'm a man, I want to keep my testosterone up or I want to raise my testosterone up, what strategies do we have? You have to kind of go upstream. And

rather than trying to raise it, you want to increase the efficiency first because that's a negative feedback loop. And so to do that, you got to drop insulin resistance. Then things like vitamin D will start to come up. And you'll see HGL start to come up because that means DHA is getting back in the scene because DHA makes the estrogen and testosterone. Right. And so start to come full circle. So the first things you can do is just clean up the diet. And the biggest thing about that like in your book it's not about always what it's about when yeah a lot of people don't need to eat less they need to eat less often right and just doing that will start to make that shift because soon as you eat something a man needs something their testosterone drops dramatically all it takes is like

two to 300 calories a snack and they'll just cut their testosterone right there which is which is interesting because not many hormones you can do that so okay so now I'm thinking this through like if a man is already struggling or thinks he's struggling with testosterone and he has a standard American diet filled with like meal with bad oils and high sugar, high carbs. Then for, I mean, we probably don't know how long, but maybe you know for what the next hour or so his testosterone is going to be lower than before he ate that meal. Is that correct? Yeah, I'd say probably more than an hour. We know the immune system will get a hit and that takes four hours. So I would put it in range of somewhere between two and four hours.

Two and four hours. Which if you eat meals and snacks, that puts you right in the range of your next food, right? And so you just keep, it's basically holding it down, holding it down, holding it down. Okay. And what part does testosterone play in like erectile dysfunction? And I mean, we know it plays a part in libido, but with men gravitating towards medications like Viagra, is it possible that just what they, eat and when they eat it before they try to have sex would would affect their performance in bed.

Not necessarily that day, but over time, the net effect would. And it doesn't take a lot of time because the way you eat is so tied into capillary function, blood flow. So testosterone gets the arousal going and then the actual event and the erection and going forward, that's more systemic for cardiovascular. And that's why diabetics lose that almost all the time or even pre-diabetes. It's such a big issue because of that. And so the same efforts will shift that as well because you drop the insulin exposure, you drop the meal frequency, and pretty quickly you'll see a change in that. The first thing men will notice is that they'll start to wake up with erections again. Sometimes they don't even remember that they don't have them until they get them again.

Like, oh, yeah, I remember that. And they'll start to see that start to change. And they'll know, they're on the right path. Okay. And are they, so it's a combination of cardiovascular cardiovascular plus the right hormonal balance. Those two things have to. By hormones, I mean insulin and testosterone, like you've got to have. And this is the hard thing about hormones. I mean, you are helping lots of people with fasting and you are the insulin resistance king.

And man, hormones are moving targets. Just when you get them lined up, they like move. And it's really, this is why I think lifestyle is the only way for us to balance them because they are constantly moving. So do you think what I'm curious from your point of view, what do you think is the worst food that will contribute to insulin resistance? The worst food, that's a tough question. I would say for insulin in general would be a processed food.

Any food that is made with a powder becomes a super insulinogenic food. It's a super sugar, even more than table sugar. So we're talking about flowers, of any kind of. kind. So breads and bake goods because we take up food and we make it into a powder, then we use a powder to make something else. Right. The body doesn't sense food in the system for the majority of the insulin exposure. It interprets it. There's an interpretation. So it's in your gut before it's in your body, before it's in your blood, before it gets to the pancreas, you got 70% of your secretion of insulin already going because your body just interpreted that.

So somehow it's interpreting soft foods, liquid foods, and denatured foods like flowers and protein powders and powdered stuff as, I guess, a threat. I don't know, but we know it has a hyper response. So that if you want to decrease your overall insulin exposure, you just shift away from anything that's fabricated, anything that's made from a powder, essentially. And it doesn't matter what kind people will say, hey, but I use almond flour. I use keto-based coconut flour. It's still a powder. That's why you take 30 grams of protein powder. best quality in the world and 30 grams of the best steak in the world, they're both 30 grams of protein.

The insulin response is dramatically different. Three times or more with the powder than the whole food. Just different story. So you're not a protein powder user then? No, ma'am. No, not at all. I've had so many athletes that we had metabolic problems. Some of them had diabetic crashes when they're off in Hawaii in a competition.

And we're like, why? These are, these are top level athletes and they're fit and they eat perfectly. They were using these protein powders and things like BCAAs, branch chain amino acids to help them, pre-workouts, post-workout. All of that was just crushing their insulin profile. And that was it. You know, that was it. And that was a tipping point for them. And so you get them off that and then everything else kind of works better together. Wow.

So are there foods that we can, that men can. add in to improve testosterone levels. So we can take foods out. The powders I'm hearing is one. Are there foods we can add in to improve testosterone? The first step is the frequency. That makes they got to open that gate first. So we assume that's been done. Then whole foods are the first choice. Higher fat would be a great choice for that cholesterol-based foods are a good option. Like cholesterol makes, yeah, eggs, butter, bacon, cholesterol, natural good cholesterol, because that's where our sex hormones are made from those building blocks in our body. And so that's good.

And then the other thing that's hard to convince the men, easy to convince the women, is you've got to take care of your skin. 50% of men's testosterone is made in the skin. 75% of women's estrogen is made in the skin after menopause 100% up to 100%. made in the skin. This is an endocrine organ. Okay. And we, we underestimate that.

It has a feedback loop with HPA and HPAO, uh, access that, that you talk about in your book. And it's just, it's a major player. So there's a couple of things you can do with that. One is you got to be very careful of what you put on it.

Okay. Like you, you, you talk about the, the hormonal disruptors and, and so forth. The, you know, nothing, you don't put anything on it that you wouldn't eat.

You use, you use, You use oils, make sure that you rotate them. So coconut is great, but if you use it every day, it'll strip stuff because it's astringent, right? Same thing like oil pulling and so on. And then you want to flex and get metabolically fit in your sweat reflex. So you want to sweat. You want to learn to sweat.

Yeah, people don't, people have lost that ability. It's a trained ability I've found. And, yeah. People don't sweat. They don't sweat. How do you get your, what if you're listening? listening to this and you don't sweat. How do you get yourself sweating? Well, you have to, again, it's a muscle. So you're training it. And a good way to do it is you can do the infrared sauna.

I love the infrared sauna. I use that, whether it's a personal box sauna or a full sauna to get that going. You can do temperature acclimation stuff where you get warm and cold, warm and cold. Right. If you have access to a sauna, you do some kind of warm up in exercise, you know, cardio, whatever you want. And then get right into that. sauna to like catapult that and you'll notice you'll you'll sweat more over time in the beginning you might not sweat much but you'll sweat more over time you'll notice the type of sweat that comes out and the odors and the different changes it's very in your skin will change and your hair will change dramatically as you do it the skin the sweat process through the skin is the number one detox

process in our body even bigger than the liver right and it's natural so we're not forcing it to do anything, we are just opening up the way for it to do what it wants to do. Right. Controlled environment. So we don't sweat. Our temperature stays pretty constant, right? Air conditioning, heating, car, this, sitting. We're pretty mellow.

We don't like, I think the greatest, like, hero that needs to come back into this world is the idea of hormetic stress, that we thrive under stress, but we have been living in a world that wants to keep us comfortable in all ways, shape, or form. form. So yeah. Well, the body thrives on variables. Yeah. I talk about the primal genetic adaptation pathways that that create fast healing and fast change. And that's the start, stop, start mechanisms. Anytime you get that variable in there, the body goes, I got to change right now. Something's going on right. It's like life or death in a good way. And it'll change versus a constant. It's kind of like, this is okay. I don't do it. Think of heart rate variability. The

healthiest heart rate variability is a lot of variable. You want a good variable in there. And the worst variability is a flatline. You're dead, right? It's just, it's a good thing. And you want to work out and get in shape. If you do the same thing every day, the same way all the time, you don't, it stops working for you. Same thing with diet, everything. We want the variable. I use functional fasting, but we have a, we do a fasting rotation. We rotate it. Keep it going. Put on the calendar. Don't do the same thing. That's why people who get into intermittent fasting, they're all excited for a while. Yep.

They start to balance out, just like we learned from the low-fat, low-cow, daily thing. Yep. For decades. Yeah. Your body will adapt. About the studies that are on fasting about testosterone. And so the two that I've seen are 1,300% for men at, you know, 15 hours. And then, like, it goes up to, like, 2,000% surge at, like, a 24-hour fast.

Do you think that's accurate? Yeah, but that's happening in people who aren't trained. and they're coming from a certain point. Just like a new lifestyle change to someone who's not doing something, it looks big. Like it's a big shift. And like what they say, this cereal helps lower cholesterol along with diet and exercise.

Yeah, if you're eating pancakes and syrup over here, right, then that shift is good. But could you do better? Of course. Right. And so on. So yeah, you get those surges. The key thing to watch, though,

is the human growth hormone response. Okay. Because, yeah, the testosterone peak up and down, but it's the growth hormone that will really lock in the benefits from it. And that's, again, inversely related with insulin. So those are good markers to watch. So as insulin goes down, human growth hormone goes up. As insulin goes down, human growth hormone can go up.

Okay. Why do you say can? Because it's not a literal teeter-totter. Insulin holds things back, right? Like if you have low vitamin D, even though you're in the sun or taking supplements forever, it's because insulin resistance is there. Now you lower that. Now those have a chance to go up.

It doesn't mean they automatically will. Right. Just like you take vitamin D. It doesn't mean your insulin resistance comes down. You'll have some changes, but you have to do that work. Right. You don't do that work. Then whatever you're supplementing is not going to do that much.

Yeah, for sure. So with testosterone, yeah, you get those swings. But we also see 2,000 percent increase. human growth hormone from a high intensity training or from sauna work or from the different things. There's a good numbers out there as far as that goes. But the key is to do it over time. I do it over time because it's all about efficiency. Right. Efficiency. Efficiency. Not the number because, again, high number and someone who doesn't have the efficiency is just a waste. Yeah. I just saw a really interesting study, human study on 24-hour fast and they found that if people,

and it was done on both men and women that if they fast one time a month for 24 hours, and they followed 2,000 people over a course of four and a half years, they found at the end of four and a half years that they had, and they didn't really say I had to go buy the study to find out what the markers were, but they said all the markers for longevity and improved survival rate improved, just from one 24-hour fast a month. But the point of the article was it was the consistency of the, of the behavior.

And what I hear you saying is it's the consistency and the variation of the behavior that's going to keep driving testosterone into a positive level. Yeah, exactly right. The adaptive response will improve as you get better at it. It's like working out. It's really hard to get in shape, but it's a lot easier to stay in shape. Yes. And once you're in shape, you can move between workouts much easier than day one

where you're trying to figure out how to do everything. So that's why we use a fasting rotation. As you go through them, each one will build on itself and get better. Those numbers that you see are great, but imagine those numbers with someone who's now metabolically fit going into that, not just someone off the bench. So you can get very efficient. You can get into autophagy faster and more efficiently than those numbers and stay there longer and be able to switch it on and off easier as you go.

And so if you really keep a good pattern with your efforts, you can also stop basing your next fast on your old results because you're literally a different person going into each one. Oh, fascinating. Oh, so well said. I love that. Do we have a way of measuring human growth hormone? Well, I mean, not in a practical sense. But you can measure insulin correlatives. And if you got a pretty good idea that insulin is under control and you're doing other things, you know growth.

hormones, because growth hormone is pulsatile. And all the hormones are like that, right? Which is why I think just randomly showing up in your doctor's office and having them pull out, you know, a blood sample isn't always the best either. Yeah, even the collection over time that it's given it. It's data. That's cool. Yes.

I like data. Yeah, don't, but be careful not to overinterpret, you know, by the numbers. Yeah. So, yeah. So, no, but human, if insulin is under bay, then you, under control, then you know human growth has a chance. And you're doing the other things, you know it's going pretty well. And things that will change when you fast and you see the glow come out in the skin, right?

And I can look back over years on Facebook pictures and say, oh, I was fasting there. I was not fasting there, you know, or whatever it is. Oh, interesting. It's very easy to see. And other people will start to see. They'll be like, what are you doing? You know, what's going on? And they don't know what it is, but they see something and they know something.

is because you got that glow. That's coming from the human growth hormone reflection. Yeah, I can tell it in my office, like when we do our fast training weeks where we all fast together, when somebody walks in the door, I immediately can tell who's fasting and who's not based off the skin, but I didn't realize that was human growth hormone. That's incredible. How do you like to measure testosterone then? Do you like to measure it or do you think no?

Okay. If they have it and they're in a program, we can look at it. But, you know, the interpretation is the hard part. What do we do with it then? It's like when they came out with all the genetic testing. In the beginning, I thought that was great. You can learn all this stuff, but none of it adds up clinically like it says on paper. And it would just frustrate me and the person I'm working with.

So we can track it, but it's not something that I would change a whole lot in their program test by test. Right? Because it takes a while. But over time, it will go up. And if you're testing the sex hormone binding globuline, it'll improve. And then you look at the corollips. How is insulin going? How is it doing? And so forth. Because we, you know, the reality is we really had no very little about all this stuff for testing. You know, we're doing our best. Yeah. I always say it gets us in the ballpark. But, you know, that's about

about it. You've mentioned a couple of times now the sex binding globulin hormone. What how, tell me how we, I know we measure it in blood, but how do we make more of that? Do we want to make more? Do we want to make less, like bring us up to speed on the importance of that. Yeah, I always mess up the order. Sex hormone binding globulin. Sex hormone binding globulin. Yeah, so S-H-B-G. Correct. Yeah. And that's what, when that hormone comes out, the vast majority is bound. Okay. Not to be used. And so what happens is when that number shifts, you get more out of what you have or not, what you're secreting. So even if you discreet a little bit, it can be high efficiency, and that's good. Or at least it's, it's going the right direction.

And what controls the binding globulent is really insulin exposure. That because it all comes down to insulin. Yeah, it comes back. Well, it's all those things get better in a repair state. And growth state stops repair. So we want to be a little bit of growth, a lot of repair. A little bit of growth, a lot of repair. Repair is when autophagy, apoptosis, regeneration, and then all of that happens.

and the integration of the new stem cells and so forth. And then they get fed by the Fed state, right? They get boom, they get the growth. But that's really, but the problem is culturally we're locked in growth all the time. Yeah. Therefore, there's no repair. And you can just see a lot of problems. I could go on and on about what that does.

It's just driving everything. Right, for sure. So I just interviewed last week, Dr. Shana Swan. Do you know what she is? She wrote a book called Countdown. It's an amazing book. And if you haven't read it, you got to get it. And her whole thing is that there is one category of toxins that if a woman is exposed to this toxin, the first trimester of her pregnancy, the baby's testosterone will go will lower.

And when the baby's testosterone lowers, it actually changes the inanimate. of the male penis based off of how much testosterone the baby is developing in the womb and how much testosterone is based off of the toxin and the toxin. Actually, you want to make any guesses what toxin it was? Toxin, I would think BPA. Close-ish, it was just fallates, the category of fallate. So all the fragrances. So she, her whole book is that there's lower sperm counts.

We have smaller penis sizes. We have male reproduction. massively changing from this one toxin. And you combine that with insulin resistance and you go, oh my God, how are we going to make it as a human species? So have you, tell us about toxicity and where it affects testosterone from your point of view. Well, BPA becomes a big deal because it's, it's a xenostrogen, right? And it's just, it's everywhere.

We can't even calculate how much we're being exposed to. And if you look at the trends, girls are getting their period. sooner. Yeah. Boys are maturing later and in a different way. And their gap is going, growing. And so even the American College of clinical endocrinologists, they shifted their acceptable start time for a period for girls from nine to seven.

It was like 13. When we were kids, it was like 13 was normal. It's low end. It's not normal, but it's acceptable. But my point was they knew this was happening. Their answer was just change the age, not figure out how to stop this or if that's a problem. And then boys, when they mature, they're maturing later. And when that happens, they matured differently.

You start to see much softer features and edges. You start to see peaks start to form in the chest, which if it's not, that doesn't, they don't grow out of that. That can become actual breast tissue. And you get pseudo and regular gynecomastia going. And it's just all these different things because of that. And I think it has to do with this pool of BPA, which is environmental estrogens that we're swimming in and being in fact, a very, very important time of their life, especially little kids and babies, because everything they have comes wrapped in plastic. From the bottles to the liners, to the everything, to the inside of the formula can.

If they use form it, I mean, just to the binky. It's just like, it's all over the place. Yeah, yeah. That's crazy. So do you think we're on a path to human extinction? Human extinction? I don't know. That's a big one. I definitely think we're on a collision course with something. Something's going to crash hard. And if, you know, we're already seeing it, just the big shift. And the development is one thing, but comes with the physical development is a mental development. You start to see energy issues like attention deficit and so on. And then that leads into depression or anxiety. And now you've got these kids going with. through this and the traditional model is just to play chemistry and Medicaid.

And now you got these teenagers in early college going through their life and starting their life and deciding they want to get off these things. Right. And they've never experienced life without them. Yeah. There's an impact there. It's like, bam. And so at some point, all of that's going to come to a head if it has it already.

And something's going to go. I don't know what it is. You don't think this last year was the something that went? I think it's definitely going in that direction. I mean, that showed us a lot. But I think, unfortunately, more can always happen, right? Yeah. What can always happen?

Does testosterone affect the, I know insulin affects the immune system. Does testosterone have a play a part in immune health? Yeah, it does. Well, what I can say is the same things that suppress testosterone, suppress the immune system. So whether they're connected and they're both doing the same thing, I don't know. But like, when we talk about eating, you eat some. eat some sugar, only maybe a half a soda worth, boom, you just knock down immune system 60%

for four hours. You just knock, if you're a man, you just knock down testosterone in a similar pattern. So they follow that way. So if you get low tea, you got to figure, chances are you got some immune stuff that's not firing well. Right, right. That on the radar. Right. Okay. So let's say I'm a 50-year-old man and I'm overweight, my cholesterol's, high. I'm not as motivated. I maybe don't have as much sexual drive. I definitely don't have as much energy. Got some chronic pain. I'm on blood pressure medication. Walk me through like, how would we help this man? What does he need to change or look at? Because we don't know his history. But what do we, what does he need to look at to start to repair himself? Well, the good news is the basic

fundamentals are pretty much the same across the line. All right. They start to vary when we get down the road once we have a base. And so the base would be you control the things you can control. Right. And insulin is one of them. Insulin and cortisol, so food and stress. Yep. They're the bullies.

If insulin's a bully, cortisol is the minion. And they go around and beat everybody up. And so you start with that. Because once that's down regulated a little bit, your motivational automatically go up. And then things like, because those also control. hunger, cravings, and emotional eating. In our programs, we address them first because when you don't have hunger driving you, you don't have cravings all the time and you're not emotionally eating, suddenly now

we want you to do this, no big deal. Right. Make those bigger changes. You've got to clear some of the low-hanging fruit first. And then the other thing is, and the hard part we're working with men is they have to want it and see it. Yeah. I think we as practitioners have to work on our language and our dialogue and

culturally have to figure out a way to bridge that gap because a lot of the symptomatology of this struggle with men is still praised as the driver and the caregiver, not the caregiver, the breadwinner and the all these things like the workaholic is almost a badge of honor. Yeah. It's a way that we're driving the wrong things going on for most men. Not all, you know, but for most. And men don't be a man, you know, don't cry, man up. You know, all that kind of stuff is.

creating a bigger gap for the man to, to feel and see that. And that's a problem. So I think, yeah, go ahead. No, do you think that's why men don't reach out for help as much? They don't go to doctors as much. They don't complain about their symptoms as much. You think because it's just they've been instilled in them to culturally not do that?

Well, that's part of it. But then who's going to listen? Because most of the time, the doctor they go to is a man. Most of the time, it's older than him. Therefore, they have a little bit less of the modern thinking. And so there's a disconnect. There's dissonance there. Right.

There's a bias already there because it's a very, I don't need to tell you in your crowd. It's a masculine-based health care system. Yeah. Yeah. Terribly. And so the injustice in that creates this hole for the guy to kind of slip through. Yeah. And even if he says something, it doesn't get identified.

And they don't identify hormone problems, never mind in depression. Right. If you give a guy the same hormone questionnaire as a woman for menopause, but take out like the sexual identifying questions like breasts and things like that, they score the same, if not higher. Fascinating. Interesting. And yet if you tell a man that he's got a hormonal problem, he's not going to hear that very well. That's a woman's problem. Right. Same thing with depression. That's a woman's problem. What was the first anti-depression? It was a sedative, a sedative, right? Mommy's little helper.

crazy all the way back to keep them quiet they used to look at where the word hysterectomy came from hysteria hysteria crazy you know just it's just a yeah so how do we help men like if if women are listening to this and they're married to a man they're resonating with all everything you're saying how do we help help a man like how do we is there languaging that we can use to be more supportive and to sort of help him see it's not weak to get help for his health? That's a good question. That's where most of the attention gets put because women will see it first, right?

I have a questionnaire for irritable male syndrome that the men can take. And I tell the women, if you've got a guy in your life, you don't have to tell me, but you don't have to tell them, but do the questionnaire for them. And it'll just show you stuff. You'll be like, oh, you'll see. There's an assessment score and things will start to come to life. Sometimes the men taking that, that's enough to open up some thinking. Self-reflection.

Sometimes not. Yeah. You know, sometimes it is. And then just having a place you can just go and teaching about not goal setting, but checklists and in creating the plan to make a plan. Right. It just calms the system. And when you're calm, you can see things better. You don't get that wound up thought process going out of control.

Right. That's what leads us down the wrong path. I've been a victim. I had it as much as anyone. I thought it was a great marketing tool for to get to some more. men, right? And as I'm researching and putting it together, I'm going, oh, my gosh, you know, and I'm reading it. I'm like, oh, that can't be true. And in the book, it says, if you really want to know, have your wife, fill it out. I was like, okay. And I went to my wife, hey, do I have this or that

or this? And she goes, yeah. And I said, what do I? She goes, what are you doing? I'm like, I just want to know, do I do this or this and this? And she goes, I'm like, what's wrong? Are you setting me up? And I was like, what are you talking about? Because it was me. And she thought I was somehow making a joke or setting her up. But that was just right out of the book. And so that's when I said, whoa. And if you really want to know if you're like that, find those questions and ask your kids.

That's when it really shook me out. Oh, that is, that's power. Yeah, because then they'll move into action when their kids tell them to do something. Oh, my wife just bugs me all the time anyway. It's her problem, not mine. You show it to kids. And they're like, yeah, they laugh and they giggle and they identify with it. You're just like, yeah.

You know what's so interesting is my experience with menopause was that we really needed to create more positive conversations around it and give women a platform to be able to talk about it. So we could, if we can talk about it, we can heal from it or heal from the craziness of it. I'm sitting here thinking, wow, like men, we could, we need to create the same space for that. them. And, you know, as you know, like changing things in our culture is a slow moving process, but changing things in our home may be a little bit speedier. So outside of a questionnaire, is there other things that we can do? Like, is it just, are there questions we can ask our man? Are there things we can do to just invite him to be open to talking a little bit more? Yeah. You can back it up even further. Women control the household, right?

making clear times, not like here's your schedule, but making things, the less ambiguity, the easier the man is to follow what, to see that, that plan to make a plan, right? The plan is clear. You know, what drives men crazy is when you ask someone like a spouse, what do you, where do you want to go to dinner? Yes. Where do you want to go? I don't know. In the next hour, no one makes, you know, that just builds it up.

And if they're already in that spot, it plays on their own stuff too. So you can think the women can do is they can do is they can. just start just first awareness awareness is big and understand that it's there's some interesting books on it one's called maybe he's just a jerk right you know and it's and it but maybe he's not right the yeah it's great maybe he's not just being a jerk because what the things the women say is like well something changed he's just not he's just not him anymore he's just he wasn't like that before and this in that kind of language you go okay i wouldn't assume that he's not that anymore but something's getting in the way something shifted on him and just you know that's enough to calm both sides or at least a woman

and then things you can control are the environment how you eat in the house where you go out to dinner and how and where you go that can be subtle because maybe if he's not open he doesn't want to be manipulated or feel that way so but you the women have control they can do a lot in the household and work on themselves that's cool work on yourself so your resilience is higher as you enter this because that'll automatically, that vibration will change him and maybe get him motivated. So, I mean, they seem kind of esoteric, but those are the kind of things you can do in the beginning. Once he sees a problem or if he does see a problem, then you start to take bigger steps. Yeah.

Because if not, helping someone who doesn't want help, we know how that goes. Right. I mean, that's what I don't want to see happen from this podcast is a bunch of women turn around, start nagging their husbands more. The idea is how do we open this conversation up? so that men feel safe to talk about what they're feeling. And then maybe there's a lifestyle change that can really, like you said, many lifestyle changes that can help.

So what do you think about alcohol? Where does alcohol fit into testosterone in men? Alcohol drops testosterone dramatically, immediately, immediately. Immediately. It stops fat burning. And so that now you're into a metabolic shift going on. And you drops testosterone immediately. And if it's in, depends on what it's in.

If it's straight, that's one thing. But if it's in a beer, now you've got insulin going crazy. You got everything just whacked out pretty quickly on that. And it's a big deal. Addiction is much higher rate in men. And because we don't identify early to moderate onset of depression and problems in men is why men commit suicide. Men who are alcoholics, for example, commit suicide like 14,000 percent more than the average person.

And the reason is because there's no identification until that point. Women will actually try to commit suicide more than men. Women will try more than men. They attempt more, but men do it more, a lot more. Because they're at this point, whereas women will act out earlier. Well, not act out, but they'll have venues. They'll have options. Because in our culture, women commune and they talk.

Right. That's accepted. And we like that. And we kind of say, well, men, why don't you do that? That's not their pattern. when they get the build up, they want to, they focus and they want to do something, right? But we can't scream at that person.

We can't, you know, whatever in that moment, we have to play nice. And what that does is suppress it, right? Suppress it. And it builds up a negative pattern. And it just, it carries forward. Yeah.

So part of it is figuring out how do we make the cultural norm and acceptance of male expression a little bit more masculine, a little bit more masculine, but not violent, but not. Right. something like that and just give that because how did we identify that earlier? Because that's terrible.

It's horrible. That combination leads them to they die. Yeah. I, you know, when I, again, in all the research I've done on menopause, I started to think, gosh, you know, if you look at, and I don't know the stat on this, you might, but if you look at where like the majority, what point in somebody's life that divorces happen the more commonly, I would think it's probably in a woman for a woman in her 40s because as those hormones are changing, you feel like somebody hijacked your brain.

But if you take a woman going through menopause and a man who's got mismanaged testosterone, that's a really difficult combination for a successful marriage from a hormonal standpoint. Would you agree with that? Yeah. I mean, it's, it's, you know, the old men are from Mars, women are for Venus. thing or speaking different languages. Yeah. I talk about hormones and I tell people, they're like, I want to listen to my body.

I'm like, well, your body's speaking Chinese, but you speak English. You know, there's noise going on, but you don't know what you're talking about. And that kind of happens in that relationship. They start talking through what they're going through and they just just adds a little layer of more, little more ambiguity. Right. That's what we don't want. Ambiguity destroys decision.

Yeah. If something's unclear, we do not make a decision. and then if we don't make a decision, it just festeres. Yeah. Just fester. And so for men, you know, it's not always about, oh, let's talk about it, this and that. Let's just, if you get, if men get together and they just complain about it, you know, if they just, that's a step in the right direction, believe it or not. Because there's really no, there's no venue.

Where are they going to do this other than that? Wow. And that's the first step. And so then they hear it, they say it, they feel it, like, okay. It's, that's one step in that plan to go forward. Wow. Wow. So here's what I'm thinking, Dawn, is I think you and I should start like a relationship counseling consultation where we approach it from a hormonal level and we start to help couples, heterosexual couples, figure out how to, and I only say that because you've got this mismatch of

hormones, but how to clean up their lifestyle so they can bring their hormones back up. And then they would have a fighting chance to be able to actually work the relationship out. Oh, yeah. Yeah, totally. You down, you get those hormones to just play nice. They don't have to be perfect. No. The edge comes off. I love talking about the tipping point. You just drop that tipping point. That's called resilience, not management. You know, if you want to count a 10 for your stress, cool, I'm not against it, but I want to build resilience. Resilience is creating a lens for ourselves that when our stress comes into our life, we're better for it, not worse. Yes, absolutely. That's it. Because we're not going to stop it. Yeah. You know.

Oh, yeah, just when you get one stress or under control, another one comes around. And I have said for years, and I have no data on this, but I've said for years, when you look at your stress in life, about 25% of it is circumstance. About 25% of it is what you've been modeled or genetically programmed, how you react to it. But 50% of it probably is physiological. So if you have control over the physiological piece, clean up your diet, start fasting, all the things we talked about. you're 25% of how you are modeling your behavior around stress. That's like therapy and EMDR and things like that. And then circumstances come and go.

Well, it sure seems like if we fix the physiological piece, that's where we're going to have the greatest movement in our reaction to stress. Yeah. And it's a huge load off because that's something that someone else can help you with. Right. Directly. And we talk about that with food issues and with addiction. The old thought process is that it's a willpower or it's a character flaw or you're just weak.

They're symptoms. They are symptoms of this. We're expressing it. Same thing with the procrastination. You change the structure, the functional change. It will do it all? No, but it'll work better. Sound body, you can think clearer, sound mind.

Right? And then as it clears, then you can work on that. It just goes hand in hand, especially when someone's at that wall. I don't know what to do. Okay. let's do this. I know how we can do this. I don't know what it'll do. I know you'll be better for it. Whether it'll look like, I don't know, but let's do this now. Okay, let's do it. Right, right. Awesome. Awesome. I love this conversation. I feel like I've like been really thirsty

and someone just gave me a glass of water. Oh, that's fantastic. I just, I've been wanting because we talk so much on this platform about women's hormones. And yet I don't want to leave men out of the conversation. And the more I study testosterone for women, the more entreaty, the more entreaty. diet have been about what is it doing to affect men. So this was, this was brilliant. Where can people find you? The easiest way to get a hold of me is through Facebook. You can go to my personal page, Don Klam, and can connect with me there. I do almost all my business and writing and stuff comes somehow through there. We have the group called Insulin Friendly Fasting Secrets. I recently reopened for public admitted so you can go there.

That's where my archives are, articles, hundreds of articles and the slides from the seminars I teach at and videos and everything I got, just put it in there. So it's a good place you can search and do your own thing, but you also have that community there. And so that's a good way to do it.

Like I started this podcast, with your posts on Facebook are amazing. And I scroll through Facebook pretty quickly, but when I get to you, I'll either like screenshot it as a reminder of myself and, like, put it off, but I'll come back. I'll read it. You just, I don't know if it's your style of teaching, the conciseness in which you say stuff.

It's just, it's brilliant. So we will put links in here for our audience to go find you because the world needs to hear your voice more. I appreciate that. And I love what you're doing. I hear, we have common people all over the place and they just keep talking about you. The book club, they love you. And the book is going great. And I'll tell you as a man, people kind of, when I said, this is our first book for this new book club, they're like, they thought it was having mannop.

Manopause. No, it's menopause. This is, this is, and I've read a lot on it, but when I do, especially from a medical or health practitioner's side, it also comes off as jaded. Like, this is not really for you, man, you know, like, you're not going to get it, but you could read it if you want. Yours was open and it was a dialogue and I felt included. And I got, I feel more confident, even talking about it after reading that than I have. And again, like I said, I've read a bunch of them, but there's a disconnect. And yours was very inviting. I appreciate that.

Yeah, thank you. I mean, that's really what I wanted to do was open the conversation because I felt like when I went searching for answers, you know, I just, there was no conversation to be had or it was here, take this pill. All your symptoms will go away. And, you know, the way you and I have been trained, we know the power of the body. And when the body's not functioning normally, there's some interference somewhere. And I just wanted to open the conversation up.

So I'm so happy for, I actually haven't heard a male's perspective like that. So I really appreciate that. That was awesome. Appreciate it. Yeah, my pleasure. Thank you. Okay. I have five questions, rapid fire questions for you.

And they're unique for you. Okay. You're sitting in front, in a classroom in front of 20 teenage boys. And you want to teach them about testosterone and keeping themselves hormonally healthy. What do you tell them? what do you tell them about that um that you know the the overwhelm and the confusion that you feel about this thing is a is about testosterone and in the surge we need to focus that you focus that and you can get beyond that because that's what they when i go to speak or do a poll that's what

they're all about confusion overwhelm flooded full of feeling right and so it's all about hey we can get past that let's do that okay and now okay and now The second question is you're sitting in front of a group of 55-year-old men and their energy's low. They're out of shape. They're not feeling good. And they want to know lifestyle-wise, there's like if you were to give them two or three things that they could do lifestyle-wise, what would you recommend? First thing would be frequency, meal frequency. Just go to three meals a day.

I won't take any of your food away. I won't take the junk you're doing. Fine. Just put it in three meals. simple as breakfast, lunch and dinner, no magic times in between, no magic space, three meals a day, all your food, that's number one. Number two, walk. Take multiple small walks a day.

It's amazing what it does to insulin, cortisol, and other hormones, the way it did, no hands in pockets, no sunglasses, no talking on the phone, no earbuds, you're just, and you're not taking your pulse, you're not changing your clothes, you're not going to sweat. You just go for a five to eight minute walk. and do it five to eight times a day. I love that. Walking, walking keeps showing up in the research I'm doing just on brain health and as just

this key activity that we need to be doing. And I think sometimes we're like sitting or we're on it, we're working out. But are we, when do we just go walk? When our brain is focused in, especially in stress or anything else like this, it's in a certain mode.

When we walk, no hands in pockets because we got to swing our arms. because that'll turn on the intrinsic motor system. Have you ever taken a long hike and stop to chat? You'll feel your legs and butt kind of tink, tick, tick, tick. They're still firing because you activated that, right? Same thing. When that turns on, it takes two to three minutes, then that part of your brain goes like this.

Open step, yeah. And motivation and creativity starts to flood. And that's why people say when they were out in the woods or on a hike or exercising when they had their epiphany or their great idea. Same thing. And that's a start, stop, start concept, like I mentioned earlier. That's why we do it multiple times a day, not one 40-minute walk, but a bunch of little ones to get that going, get that going, and prime that and get that into our system. Wow, wow, well said.

Okay, what about books? What books, if a man wants to read more about testosterone, do you have some books that you were like, yes, you talked about the irritable male syndrome. Was that from a book, or did you come up with that? Nope, that's the right here, actually. Oh, it's an actual, oh, look, the irritable male syndrome. I got all there's all sorts of them for men if you're willing. I'm masking male depression.

I love it. I don't want to talk about it. I don't want to talk about it. Oh my God. Look at all these. Science. If you're science, you get in the male brain.

The male brain. Oh my gosh. This one is more for fun and women will dig it. But I won't say the name, but you'll get it. Oh, you can say it. You want to say it? I'll tell everybody. It's called I used to be a miserable fuck.

Now we're going to have to put a sensor on this. Mr. Mean is the next one. Oh my gosh. These are great. Oh, my gosh. Manopause. I love it. Yeah, I'm working on.

I'm doing a program for irritable male syndrome, hormonal man. And so they're all top of mind. And there's more. There's a lot. Not as many as women's hormones, but they're pretty insightful. Some of them. Okay. Well, we're going to list all those books out of the notes.

That was amazing. Okay. I'm only going to give you one thing on this one. I've just been deeply thinking about the health of the world over the last year. A lot of people approach the pandemic from a lot of different angles, but I've been walking around going, why is everybody so immune compromised? What the heck is going on?

If there was one thing you would have everybody on the face of the planet change lifestyle-wise to boost their health and specifically their immune system, what would it be? I would work on their sleep. Ah, okay. Sleep is the unsung hero. If you're not, all those hormones we talk about and when they will heal,

it happens when we're sleeping. Yeah. What we do during the day sets the stage. Right. And then at night, the play unfolds. If we don't do, if we don't,

we can do everything right in the day, but if we're not sleeping, the play never happens. Right. Right. Yeah. So, I mean,

that's when we burn fat, we build muscle, we reset, we detoxify, all that's happening when we're sleeping. Yeah. And so, So, you know, that's what I would focus on.

If we can get some quality sleep, then we have a fighting chance. Yeah. Ah, I love that. Okay. Last question. If you had one message for the world that you could get in everybody's brain and they'll never forget it, what would that message be? What would that message be?

You already have what you want. You already have the ability. It's in you. We don't need to help it. We need to get out of the way. Yes. Healing health needs no help. Just no interference.

Hey, resetters, I just want to start off by saying thank you so much for all your wonderful reviews and those of you that have left me comments on iTunes. I just greatly appreciate your thoughtfulness and how much you guys are enjoying these episodes. And it seems like you're enjoying them as much as I am enjoying doing them. One of the things that I've learned in just interacting with so many people is that we've really lost the art of deep conversation. And for me, the Resetter podcast stands for having meaningful conversations with people who are thinking about health, about life, about mindset in a way that we may not be getting on social

media or in mainstream media. And so I just want to say, give you guys a shout out and just say, thank you for participating in this process with me. Because as much as I absolutely love delivering the information to you, I love even more knowing that it's impacting your life. So please let us know if there's anything we can do to make this podcast more customized to you, to make it better. We are now officially in season two, and we are working to bring you the best conversations

that health influencers have, that mindset changers can give, and to really deliver you something that you're not able to get anywhere else. So from the bottom of my heart, as I always say my YouTube, from the bottom of my heart, I am deeply appreciative of you. I am deeply grateful to be on this journey with you. And let's get healthy together.