Q&A Session with Andy Hnilo

Says we're live. Got my organic cold pressed peppermint oil to wake me up. And yeah, we have a little time here, so I'm gonna do a little FAQ session and any questions. If you guys have anything that you want to touch on. I haven't done one of these in a while. I'm excited. But we did get a few questions in, and I'm gonna have my lovely new employee Neuqua here read them to me and go from there. I haven't taken a look, so we'll. We'll see. By the way, just for the record, I had to bring this over here if. If you guys like cooking. I just cooked up a ribeye with this right here. This is not an affiliate thing. I don't work with them. I just bought this from whole foods. It's 4th, 4th and heart. The truffle white truffle salt, ghee butter. Ghee's clarified butter. This is grass fed with white truffle oil, sea salt, and obviously the grass fed ghee. It's. I use that to cook a ribeye right now. And it was unbelievable. Hey, Santana. Hey. I miss you guys too. I'll be back out there probably in June. May. May or June. So, yeah, be. I'll be back. I don't even know. Are you still in New York? If so, I'll definitely be there. But yeah, it's good to. Nice to hear from you. But yeah. So if you want to fire away, any of the questions, I'm excited. Let's go.

What does your skincare routine include? So what do you do daily? Weekly, Monthly?

Daily. So I start off. She's asking. You didn't hear that? Well, my daily skincare routine would be. And. And I stay extremely consistent with using the mask. And I do the derma roller twice a week. So I'll pick a couple days if I don't have anything to prepare for. It's usually Sunday and Wednesday, but things are starting to pick up. So if I have to do something, I have to be face to face, or if it's video work, I'll do a derma roller application before to open up my pores in the dermal layer of the skin. So it escorts the micronutrients in the superfood ingredients in the clays just past that initial layer. So you're increasing absorption and maximizing the potential of all the ingredients that you use, which in my case are, you know, the mask with the four different clays, pearl powder, colostrum, vitamin C, organic kale powder, and the American ginseng just gets past that initial layer. So you're optimizing absorption they say by 96%. So I can't say enough about that. Derma roller. Have you used one? Have you used one of ours?

Yeah, yeah.

You like it? Yeah. 1. Oh, you started off with the one? Yeah. Oh, you have. Okay, nice. It's, it's. It's amazing, right? Yeah, yeah, it's just. Just really increases absorption of whatever you put on top of it. And in this case mask. I'll do a follow up with. Usually if I, I'm starting to shave a lot now. Didn't shave today, which is really ironic. But I. What it does is it lifts up that. The hair follicle and I'll just. It just wipes hair off if you, if you follow up and you shave. But either way, if you know, if you don't shave, it just increases a lot of blood flow and circulation to the surface of the skin. And obviously you're getting that cell turnover and lightly exfoliates the initial layer of dead skin. So I would recommend doing a mask at least once a week, one to three times a week. And I've been known to do it a little bit more than that now. It's definitely becoming a part of my day, really is. I love it. I'm supposed to recommend one to three times a week, but it's starting to become four or five, sometimes six if I have something to prepare for, which is usually every day now. So it's. That's what I started off with. I'll use a pearl cleanser, my pro cleanser, which is really calming, soothing. And then I'll. Because if you're gonna be very brightened after using a derma roller and then obviously with the mask as well, which creates a lot of, you know, oxygenation of that oxygenating of the blood flow to the surface. So the calming capability of the pro cleanser kind of soothes that area and then cleanses as well. And I shave and then I'll follow with my moisturizer and go. That sounds like I'm just doing like an infomercial for my products. But that's just what I do. And then I'll follow with the Gold serum night cream. Go from there. But yeah, that's what I do. That's what I do.

So what are some of your favorite meals?

Meals?

Yeah.

Yeah. I used to be such a. The leg of lamb, the steaks. It's super affordable, whole foods to it. I think it's like 8.99 a pound. So say if you eat a half a pound of that, you have dinner for $4 and 50 cents. And that's like, that's optimal too. Usually if you cut it right down through the leg. Sorry. Any vegetarians or vegans out there, but you'll have a little piece of, little chunk of the marrow too. And so you cook that grass fed salted butter. I cook in a cast iron pan. And so I'll do, I'll get the oven going at 420. And then so I'll sear that little rosemary, garlic. I'll dice up some habanero, Himalayan salt. What am I missing? Black pepper. And then I'll sear it both sides. I used to cover it. I don't cover it anymore. Three to four minutes. I like mine blue. So my steaks, my meat blue. So that's like rare to. Yeah, to a little bit more than rare. And then I'll just pop it in the oven for about a minute or two minutes, cook it evenly, a little bit in the middle. God, it turns, it turns out. So I'm getting. Yeah, they're turning out really well. Rosemary though, that's the key. I used to do a little German, organic German mustard from Whole Foods. That added a lot of flavor. For some reason. I haven't really been doing any of that recently, but that's my go to. And then on the side I'll, I'll steam up sweet potatoes, beets, broccoli. That's my combo right there. You're getting vitamin A for the sweet potatoes. You're getting a lot of good nitric oxide from the beets and vitamin C, zinc from the broccoli. So that's like the dream team right there. Those are my favorite vegetables. I'm starting to get into a little bok choy, celery. Obviously avocados are coming back into season now, so I'll do a lot of avocados as well. Do a little mash with beetrout and any type of fermented vegetables. I'll mash that up with avocado and just add. So I get like the tang from the kraut, the savory from the meat and the steak. I'm cooking a lot of ribeyes as well. And then the vegetables, you can flavor those as much however you want. I'll usually just put a little grass fed butter or hot sauce on them. Works for me. Or I'll blend it up with a little coconut milk and then add some sweet potato Thai soup to it and make like a. And now put that on top of the lamb and make like a sauce. But it's like the most nutrient dense sauce ever and it tastes amazing. So I wish I had the recipe for that. I don't really do recipes. I just kind of just go with the flow and look at the spice cabinet and then I'll see what I have and start experimenting. But if I can come up with a recipe, I'm sure I can. I'll mix it up and toss it in.

Okay. What inspired you to make presents? And just like the name and the scent. So what inspired those?

Oh yeah, that's a great question. Well, I. I got lucky with a perfumes. I really did because I had a benchmark for a scent that I wanted that I wanted to. Excuse me. That I. That I love. And so I got a little vial of that I found. Luckily my chemist for my pearl cleanser also has an affiliation with, has a really good recommendation for perfumes. So I sent a violin to them. I cannot tell you how. I mean you're going back and forth with cardamom, with palo santo, with cucumber essence, leather, tobacco, sandalwood, ylang ylang, cedar. A lot of things didn't work. And each revision is costly because you're getting, you're getting six revisions, six samples for each revision. This started in September 2016 and each. They're all good, but. And then they gotta, they start, you start to overanalyze it and you go. And it's too sweet, it's too woodsies to baby powdery. It's just. I knew what I wanted and I wasn't going to sign off on anything until I got it. But when you're going back and forth, it's hard to explain and revise through emails and you got to get. You're getting on phone calls and you're getting another six. We went through about. Oh man. I signed off on it three times, but I declined the two. I reversed the two sign offs like that was done. I mean this is. Presence itself basically has its own story. I could write a book on what that was to formulate ceres and then going back and then, and then once you finally decide on a product or on what you got, then you have to. Well the steps in between that. Right. I knew I wanted this benchmark of ascent and I knew I wanted as clean as possible, meaning using organic ingredients when possible and then getting down to the. Even down to the alcohol. Grain, corn and cane, sugar cane, grape. We had so many different alcohols choose from and they do not smell the same. They bring out different notes of the fragrant oil blend than you, you would think. And so that changes it up. And so you think you have the fragrance that you want and then you tell them, all right, so now I want to make that organic. And then they give you the different versions and different variations of alcohol to choose from and then it's a whole nother set of revisions. I'm so like, that product itself is up there with the mask as far and well, they all are. They're all really tough. But I just knew what I wanted. It's. You can't explain it as far as the revision period. They give you adjustments, general adjustments, and you have to write them out and send them back. It's just, it's a feel thing. So it's hard to put into words. But when you get it, it takes a while and was very frustrating. But then just to nail down that formula and then, then you have to decide on the packaging, the bottle. And we went custom with that, every component from four different sources all around the world. We finally got one that was able to spray paint the black and on our custom bottle and get everything hot stamped. Anyway, I'm talking way too much on that product. But anyway, it's, I, yeah, it's. I, I could go on and on and on about that because it was just non stop. There are probably over 20 revisions and so each revision gets six. So imagine that. 126 things to choose from down to the decimal point of fragrant oil. And then, you know, it's just, it's extremely tough. It was not just something that we signed off on and people make their adjustments according to what they think. Like I knew I did purely on what I thought that you guys would want and that the public would want. And we got it.

How did you come up with a name?

Oh yeah. So presence, it's just always been a thing for me. I mean it's. We're in a world now where everybody wants to show and say so much rather than just being, you know, just, just, just, you know, that stands out more than anything. Actions, who you are stands out more than words. And peacocking is because I don't want to talk negatively, but I'd rather speak positively on just what, what I'm attracted to and what stands out for me and what I'm drawn to. And that's purely presence. That's, that's, that's your aura, that's what you exude. And it's just the most attractive thing to me. To a stranger, to just. To people that I idolize and look up to. It's their presence. You know, I watch every. Watch their body language. I watch everything about them. And it's just. It's cool, people watching people. I don't know. It doesn't matter. I like to see just social interactions, but without even saying a word, you know, and just. If that makes sense. Yeah. Something I've always been analyzing just, you know, just to myself. I get a kick out of it. But I also think there's a strength in just making a statement without words. You know, that's our. That's a big slogan that. Yeah, I love that name and I love what. What it stands for. There's a big. There's a big, you know, symbol behind that, big meaning behind that. So that's something everybody can relate to.

Great inspiration. We have a question from Ben Hildreth asking, when you had your blood test done, what were your cholesterol levels? Because of all the butters and red meat.

Cheese. Yeah, Ben's asked up. Hey, Ben, we. So the. The thing to look for, and I don't really want to get into that because I'm not a doctor. I would have to have. You know, the thing is with cholesterol, ldl, hdl, there are different levels. I would pay. What I was paying attention to in my blood because cholesterol is. There's becoming more and more information on cholesterol actually being beneficial to us and to the bill as a building block and testosterone and growth hormone and all of the above. And actually being. It gets a bad rap. Egg yolks, butter. I mean, it's just. There are. These are things that. That are. More is coming out on the benefits of cholesterol. I would look for the inflammation markers. I would look for where you're supposed to say if your thyroid isn't functioning as well. Say if like you have. Your pancreas isn't functioning as well. Think kidney, liver. Your inflammation markers are what I would pay attention to in the blood work. Yeah, I have to look at that. But I'm just not a fan of analyzing cholesterol personally. And I'll explain more on that when I know more about it. I just. Yeah, I know hopefully that that explains that. But yeah, I pay more attention to inflammation markers and things like thyroid function, cholesterol. Yeah. There's just more coming out on the benefits of it. Okay.

Sandwiches says comments are right in the middle of your face if you want to see.

Is that better? Who's that?

Candace Sam Richards.

Oh, hey, Sam. And then she hopefully that's better.

Question about discipline.

Discipline.

Yeah, yeah. If you wake up feeling really tired and lacking energy, how do you get yourself amped up to work out even if your body wants to rest and relax?

That's tough. It's getting harder. It is, it is, it is. Late nights, early mornings, I'm up every morning. Five, six. Internal motivation. You know, I put situations in my head that I've been in that wake me up pretty quickly. With that said there, okay. I have this little foot compression board with these little prongs that stick, stick up right outside my bed. It's the first thing I have to step on. That'll wake you up immediately. I go from that to doing push ups to failure. It used to be like 60 or 80. Sometimes it's like 20 these days. But whatever it is, it's getting the blood flow. And you're sticking on this, this hypertension. You're standing on this foot hypertension board with like these little wood prongs that deal with the sensors. You have all these like sensors at the bottom of your feet that. So you have that going. It doesn't feel good. But what it does, it wakes you up. It's the first thing I step on when I get out of my bed. And I'm going from that right into my push ups. And I don't care what type of funk you're in, that'll wake you up. And that's what I do. But what I don't do is I have people that motivate me, like Jocko Willink. I'm getting up at five or six, he's been up for two hours. I mean, things like that in my head. Kobe Bryant did an amazing interview recently where he was talking, he was explaining what separated him from other NBA athletes. And he was talking about guys getting up at 9, working out at 10, from 10 to noon, eating, maybe working out again from 2 to 4, eating. And then Kobe was talking about what he did. He would get up three, work out from four to six, eat, work out again from like seven to nine. By that time he's already. And this is what he did consistently throughout his career. He didn't stop. He didn't like that. He was obsessed and worked, you know, extremely hard. If you do the math on that, you're continuously doing that, you're going to. And you have the physical gifts as he does, you're going to separate yourself. He's one of the greatest of all time. And to hear that, it makes Sense makes sense now. I wouldn't compare myself. Well, I don't know. It's hard to quantify a work ethic, but to push yourself and to really realize there are people out there working harder than you. That's what struck me. That fear of being outworked is what separate or well, made me work extremely hard. Baseball. And that hasn't left to where I am right now. But I keep that same mentality, that same athletic mentality of just being at work, that there's somebody who's already been up doing more than I am, and that kind of like gets this little hummingbird going inside me. And that's just. That's every day. That's every day even. It's hard to down. Even when I'm on vacation. I guess it's always on my mind. Like a minute doesn't go by where I'm just constantly thinking about what I can do to. Whether it's with alotura or myself. I'm always just go, go, go.

Okay. What hair products do you use?

Hair products? Well, we have a little night cream in right now, serious night cream. Because I'm experimenting with the texture that. The texture of the night cream is thick, and I really want it. I'm combining that with like some clays. I don't have the clays in now, but like a blend of individual clays. I want to get this, remember American crew fiber. And then the grooming cream. They also have pomade and another one. But I want to get like this. Fine. I want to clean that. Clean that product up. Basically. I want. I want to use. I can't make my night cream because that'd be the most expensive hair product ever. But I want to get a base of that. So maybe use something like acai butter, cacao butter, beeswax, and like a blend of essential oils. Maybe like some rosemary in there too. Some Chinese herbs. He shou wu. And then this clay that I found. It works well with my hair color, but I could probably find some. Some senna or not henna. Henna. So it's a way to get to a point to get it the color down so it works for darker hair as well. But it's in my head. Wheels are spinning. I'm experimenting with the daily. So it. It's good. I just, you know, like anything. It's gonna take some more time. I would say we would have. We could have something by Thanksgiving. Yeah. Really, it's been in my head and I've been actively beta testing on myself and using stuff Myself for a couple years now, but I've been just using combinations. But that's how it all starts. Of raw ingredients and putting things together and mixing it with my finger and stuff like that and then applying it. But that's the beginning stages and I do that pretty much every day or anytime that I use hair products.

Okay. Sam has another question. So what do you think about intermediate fasting, short eating windows like two to four hours, needing 120 grams of protein. Is it best to spread that throughout three meals or to keep it short.

With one or two? Sam, you do 120 a day. That's a lot. I guess it's. Yeah, so I would do personally, it's just, it's different. I've heard separately that women shouldn't intermittent fast. I've also heard that it's okay. I mean, I'm not really sure if anybody out there has an op opinion on that. Please feel free to chime in. Oh, I can see the question right here. I would. What, What I do is say if I eat at 8pm I'll eat around 12 or noon. I just ate right now. And it's what, five for the first time? It just depends. But that's, I guess, intermittent. So I, I would, I would get at least 16 out. Well, 12 to 16 hours in what? Whatever you can do but try to. I mean, I really think, you know, staying mineralized is important. So if you could do that through water. Himalayan salt, bone broth is great. Staying, maybe some lemon water. But getting good minerals in there from Himalayan salt, sea salt, good natural minerals. Gerol Steiner is amazing. Such a fan of this.

Oh, hey, Sam corrected herself. She said 100 grams. Bad typing.

Okay, now that's okay. 100 grams of stool, that's a good amount. Hey, it's a good amount. I. What do I do? I probably do around that too. A day. Yeah. Say if I have a, you know, half pound. 25. 25. So that's 50. And then I'll do a little bit lighter. Yeah, I'm like around 100 myself. It's one of those things you hear. I just feel good. I go on like how I feel and how I feel the next morning. If my muscles are reacting to a workout or whatever, if I have energy. I think amino acid content is extremely important as well. Branched chain aminos, arginine, glutamine, agmatine sulfate, lysine, leucine, tyrosine at night, proline, glycine at night. I'm missing a game changer. Taurine during the day. Beta alanine before workout or horse chestnut. Thank you, Dave. Asprey for that one. That's a big one. Horse chestnut. Organic horse chestnut powders. I've seen some pretty. Just an increase in vascularity and also just workouts. Stamina wise, I'm able to go longer without resting, so I want to answer her question. I don't think I did. I hope I did. I am doing Lyle McDonald's protocol with one gram LBM. Okay. Okay. Yeah, that makes sense. I've heard of that. I've heard. I've also heard half of that per body mass. But, yeah, that's tough to get to really, if you're only doing a couple meals a day to get a hundred, 100, 120 grams of protein. That's. That's aggressive on the system. I would split it up into three meals, three or four meals if I were you. But how do you feel? How are you walking around? Is your belly button close to your spine? That's how I gauge things. Like if you're nice and light on your feet, you're moving around quickly, swiftly, and you feel like your digestion is on point, you're not burping and all that. It's a feel thing for me. It's not the best explanation, but. How do you feel? How do you feel? Same mineral water I use, per your recommendation. Hey, Brian, what's going on? And I'll tell you why I use this. It's because of the bicarbonate content. I don't know if you can see that, but it's 1800 milligrams per liter and 2500 dissolves. 2500 dissolved mineral. That's mineral content. In this 25 ounce bottle, we have calcium, magnesium, sodium, chloride, chloride, potassium and sulfate. I mean, that's. This is all natural, too. It's not like adding a, you know, mineral capsule, which I also supplement with as well. Post sauna session, I'll use a full spectrum mineral capsule. Dump that in. I won't put it in this. I'll put it in just normal tap water with some Himalayan salt just to stay mineralized. Because as we age, we're depleted in this vital, vital, vital minerals. But also as you, as you sweat and if you work out or if you just let the sauna, you're sweating out good harmful toxins and impurities, but you're also sweating out your good minerals as well. So you want to stay satiated with Himalayan salt and full spectrum mineral capsule as well. From now Nutrition. They're like 1999 on Amazon for 200 of them. Do a couple of those a day. Yeah. Last you can.

How often do you use the sauna?

Oh, man, sauna. Every time I go to the gym, which is three to four times a week. And 10 to 15 minutes. 10 to 15 minutes and then. Yeah, yeah, you'll see. I have a whole protocol for that I want to do. I should just do a whole live on my sauna thing. It's just, it's. It's unbelievable. I'll do at the end of a workout just to. Just to sweat out, you know, sweat out impurities, but also get that lactic acid going. And I feel like it helps reduce inflammation. I just heard Dr. Rhonda Patrick talk about how healthy it is for cardiovascular function and heart health. And so that's another big. I mean, more and more is coming out on sauna benefits.

Do you think it's better to do like 15 minutes rather than like an hour or something?

Yeah, I hear people doing that. I just looking down at my hands because I remember when I used to do 45 minutes to an hour and I'd see my hands prune up and I couldn't like, squeeze out. What I do is I squeeze out the sweat, like, and then it replaces itself and then you squeeze that out again every like 30, 45 seconds. It just, it's. It's unbelievable in there. It was actually kind of embarrassing sometimes when you're. Well, not bruise, but it's like a faucet just. And then you just like. It's like changing the oil. That's what I call it. Just fresh, good new water in and you're sweating out, you know, getting rid of the impurities that we absorb through the environment and through whatever we take in throughout, you know, the weekend or.

Yeah, we have a couple more questions. So what's up? And Steve, take that note.

Okay. At night, I take Magtech from natural stacks. It's magnesium threonate, which is really good to calm the system and just, Just really. It just puts me in this like, relaxed state where I'm really to get. Or I get really good sleep from that, wake up refreshed, and has a lot of good benefits too. Magnesium threonate. I use natural stacks. Magtech M A G T E C H. Great, great company. They actually use this open source Paul, or open source transparent labels. So they tell you exactly how many milligrams they put of every ingredient, which is unheard of. Props to them. And then I do glycine, proline, glutamine, gyrocilate garlic, silica extract, herbal drops. And that's really good for bone density, hair, skin, nails as well. And it's highly absorbable. It's a little bitter, but just put it in there with a little salt. Doesn't taste like much. Excuse me. And then what else? Schisandra He Shou Wu from Jing Herbs. And then I'll do this. Restore the jing by Jing herbs as well. God, I love. We should tag him in this. I really trust George over at Jing Herbs. He has incredible million of his herbs. So they're like, it's like silk. I use his pro powder and ginseng powder in my clay mask. I just. Yeah, can't go with anybody else. But yeah, he is really good. Herbs, Jing herbs. J I N G H E R B S And what else, what else do I do? I do another big one before I go to bed. Did I already say schisandra? I don't think I did schizandra for sure. I did turmeric. Turmeric. I also, I do the powder shave grass, which is horsetail extract, which is really good for hair and it's a very potent source of silica. See? And then a little black pepper for absorption. I feel like I'm missing one. Oh, spirulina as well. Spirulina. Unbelievable. I mean, if you're gonna take one thing, if depending on budget, some people, you know, that would be, that would be the, the one to take. Spirulina. S P I R U L I N A Spirulina. Organic Spirulina Nutrix. N U T R E X Nutrex Spirulina. Get the big five pound bag of it from Amazon. It's like $150, but it'll last you for a year, year and maybe even longer. Well, that you don't want to last much, much longer than that. But I do a tablespoon a day and so I believe Vitamin a, C K B12, sodium alginate, blue green stem, blue green algae. Stimulates like the ATP production. I mean it's, it's in. Yeah, that is my go to right there. Spirulina. Yeah, one of my go to's, one of my several go tos.

Dan Sullivan is asking any tips for pre sauna supplements?

Hey, Dan. Yes, Niacin, if you don't mind the redness, which, I mean, it could be a little embarrassing. What's that?

He actually said like any, any tips for peace on a supplements like niacin?

Okay, yeah. So ascorbic acid Ascorbic acid, msm, organic msm. They're probably going to come in little crystals. So just put it in water, let it dissolve, maybe move it around a little bit, throw it in a blender and then add some ascorbic acid in there. Agmatine sulfate for vasodilation to really get a lot of like blood flow going. Now if you're post workout, that'll be perfect anyway because you're gonna be just ready to go. But if you're only going there specifically, specifically for the sauna. Yeah, this, the bicarbonate in here. More and more is coming out on like detox protocols with baking soda. Baking soda is sodium bicarbonate and there's. This is a natural form of bicarbonate. I prefer this, but every now and then I'll do baking soda on its own. Someone close to me found out they had cancer recently and so we were working on just ways to get, get, get just. I, I did a talk recently and I found out so much on like mitigating tumors through flaxseed, ground flaxseed, turmeric, black pepper extract, ginger. What was another big one. But yeah, but the baking sodas was a. Baking soda was another big big cleansing agent, detox agent and that protocol for, for as a cancer treatment. So yeah, just all these things, you know, I think they should be consumed daily. But yeah, see, I feel like I'm missing one. Some people take charcoal. I don't really like taking charcoal though because I feel like it eats up some of that, you know, like it would pull out. I feel like charcoal just bonds with everything that's around. So if you're taking in a lot of good nutrients, I feel like it pulls that away. Yeah, I feel like it kind of pulls and attaches everything, just cleanses the system altogether, but also takes a lot of the good stuff too. I hope that answers your question.

Okay. Sam, is asking your workout? Yeah. Is your workout of the day early morning? How long is it, how much cardio, how much resistance?

It's so I used to be, I still am technically. It's just a matter of when I can have time to do it. It's usually 7pm I'll work out. But I feel so good when I work out in the morning. My whole day I'm on fire. So I mean it's, I've always been a late night or midday mid afternoon workout fan of working out at those times. But I mean the few times I had a friend come in from Florida, we were working out early in the Morning and I should know this considering my athletic background. We would have 6am weights and I just felt amazing throughout the day. I just, it would disrupt my intermittent fast but I don't really mind that as far as like as soon as I get home you want to eat and replenish, but man, you can't put like a, you know, price on like how good you feel throughout the day naturally. And that's actually what I was touching on in this, in this Facebook live is or wanted to is I've tried so many different nootropics and obviously a lot of coffee. I've never felt better than after a good workout. So I just working out in the morning, I just have my morning routines of doing my tonic hanging upside down with a mask and coffee and I'm good to go that way. But I would say I'm starting to lean towards working out in the morning and so that disrupts my whole, you know, intermittent fast. But I maybe I'll just go that route. It's tough, it's a really tough call. But anyway, so let's back back to the workout. I do a warm up, I'll do an incline, right? So on to level two, I'll go 3.2 on the treadmill or I'll do a bike for low impact cardio and really just kill it like just as fast as I can, then slow a little bit and as fast as I can till failure for as long as I can on the bike and say so that's the bike, right? So really like that's a really good way to engage the core but also get the chest arms all that loose and then you know, you're really getting some good cardio cardiovascular workout as well, getting that heart rate up. But then so that's the bike but if I go on the treadmill I'll do, I'll start off at incline 3.2, walk a little bit and then go right into as fast as the treadmill will go depending on whatever 12, 14 levels. Sprints basically. And then I'll go back down to 3.2 and I'll do a minute minute, minute off, minute on, minute off, minute off for 10 minutes, sometimes 20. It just depends on what music's playing and how fired up I am to car to do cardio or if I want to just hop off and get going with the workout. But yeah, that's what I'll do and then I'll then depending if I do back and by chest and try shoulders, forearms, I will just whatever day I'm doing. The main thing is I just. I go. I superset everything. I go right into the next workout. And that's why my workouts are so quick, because I don't rest. I mean, if I do. I mean, I do rest every now and then, but I try not to. I think that's the one big thing is just keeping that heart rate up and really staying in that zone where your heart heart rate is consistent and then consistently staying at that, like, high level and kind of shaking the system a little bit. I've heard that it just. You continue to burn calories for the next 36 hours staying in that zone. So you see, you see, like with the long rest and getting your heart rate down, I don't like to do that. I just go. I bang it out. I keep my rest really quick, quick when I do, and I go on to the next one. Say if I do military press or whatever, I'll go right into dumbbell curls and then right into dips and then right into lat pull downs and then right into rows, push ups. And then I'll just keep that going and then maybe rest a little bit. And then by the neck, by the time you know it, you've already done three or four sets of those. And then workout's done. You don't want to overdo it. Definitely don't want to overdo it. It could be counterproductive to, you know, building muscle and then can start to become a little, you know, inflammatory as well for the system. And then I'll hop in the sauna and then call it a day, and then eat almost immediately after, if you can. It's important to replenish.

Okay. Tammy Tree is asking, which brand do you like for horse style?

Hey, Tammy. Star West. Star West Botanicals. Star West Organics. I have it in there. I should go grab it. Star West, S, T, A, Star West. All one word, and I think it's botanical. Starwest Botanicals. And it's shaved grass. Shaved grass. Shaved grass is horsetail. Very interesting. Thank you. You bet. Yeah, anytime. See, charcoal picks up the good stuff, too. Yeah, I thought that because it just expands, and if it's taken out, it's not like it just pinpoints the toxins. It's got to just seep up everything like a sponge. Right. So I don't like taking that when I'm taking my tonics or. Or my other supplements. So. Yeah, Sam, that's a great question. Do I have any experience with molecular hydrogen water? I do. A good buddy of mine from TRUSI T R U S I I swears by it. And there's, there's science behind that. I just don't know enough about it. I know how I felt afterwards. Felt great, but there's more and more coming out on, on molecular hydrogen water. That's fascinating. A lot of people are coming on board with it. I just, I don't know enough about it. If what they say is true, it could be like a very, very fascinating movement, which is great.

So what was the hardest thing when you started Alatura?

The hardest thing? Delegating. Delegating for sure, because you're passing on things that it's your baby, you know, and like seeing every part of the business, customer service, drop, shipping down to production, packaging orders. I mean, when you, every single one is so important and you pass it off to someone, there may be certain lapses and you may forget certain things on custom slips, and that just rarely happens when it's your own. And so you're passing off to someone. So that's on me though, to train and really pinpoint certain things because there are people out there that can do it just as good as me. So that's the most important thing is when you delegate, make sure you do a thorough training on exactly how to do things. So, yeah, that was the hardest thing in the beginning.

What about now?

Now. Letting go. Letting go, you know, calming down and, you know, there's no, there's no me time, you know, and I don't want there to be, if that makes sense. It's hard, I'm weird. But when you love what you do. I remember Alan, Joe Ban was talking about it. He's a UFC fighter and a buddy of mine. When it's, when it's like, when it's your profession, but it's also a hobby. There's no, there's no, like, there's no downtime. I don't want downtime. You know, it's always on my mind. So if I have like a family, maybe in the future, I don't know, it's gonna be tough. But I love what I do. So I would say that's, it's tough because it's, it's always on your mind, you know, social situations and you're thinking about, you know, the business is always online, so it's tough to separate from that. You see people, you know, you're checking your phone. It's not like I'm checking text messages, I'm checking emails, you know, I'm checking Amazon stats, I'm checking website Stats. I'm checking traffic, customer service inquiries. Not like checking text messages and being rude. It's just, I guess technically it is kind of checking the phone. It's hard for me to like just let go and isolate. Working on it. I'm seeing hypnotist. I have an appointment Thursday at 2pm we'll see how that goes.

So what do you do to de.

Stress? My workouts. My workouts are my time to just listen to music. Sauna is incredibly therapeutic for me. It's just a release. Can't tell you how many times I've just jogged in my car and you know, written something down. Just ideas. That's where I get a lot of my ideas. But then it's all work related so it's. I don't know if that's letting go, but I love doing it. So I would say working out, that's a time where I'm not thinking at all about business. I just Music, pure music. Reflecting on my life and stuff. So. Yeah.

And says hello Nancy, sorry I'm late by the way.

Hey Jill. Oh no, this thing will be up here. It'll be up here for, for. Yeah, it just posts on the wall.

Yeah.

So. Yeah.

So what are the key things that keep you going in both like professional and personal life? So I guess like. Yeah. What keeps you going?

What keeps them going? Oh yeah, I have big goals. Big, big goals. And. And you have to chip away at those daily. So. And you have one person to look at at the end of the day and that's myself. So you got to be accountable. Big on being, you know, big on accountability and strike, you know, striving towards knocking those goals down. And I like the progress that we, that we're making towards that. The. There's always something else. And so that's the beautiful part is it's always what's next. It's kind of a gift in it. Gift and a curse. So you know. But yeah, that's what keeps me going. I really deeply think that we have something special here and I need to get it in everyone's hands or at least in everybody's eyes and just explain. But there's a lot, there's a lot that goes into this whole brand and, and what we do.

So what does Alex Roy look like in like three, five years? Three to five years.

That's. It's tough people. Yeah, I've been asked that a lot. Yeah, I. You can project and plan and I have the goals and things like that that I set aside for myself and I just, you know, I'm gonna keep that to myself. But I really, I want to be, I want to be just, just maintain through trust and through, you know, ingredients and through products and the care that we have for our customers. And I think that's really going to be just hopefully just put us, it'll separate us from other brands. But you know what, at the same time there are brands that green beauty is becoming an amazing thing. I went over to Cat Beauty recently and just looking at ingredient decks of kick ass brands that are very similar to ours. And so there's enough to go around. I mean that's why I said like standalone brand. If that happens, great. But there's enough to go around. There is just as long as the whole mission of green beauty and holistic natural skincare and the whole mission and emphasis of what you put on top of your body is going to be absorbed into your bloodstream and just really just explaining that and just educating it with the intention of helping others, you know, feel better about themselves. And you know, that's just from a health perspective, that's, that's all I need. You know, we have a platform, have the ability to create our own products but just with that whole mission of just explaining and hopefully educating with, helping others just choose this, not that whether it's my product, whether it's someone else's, that's fine too. But just staying away from toxic products and spreading the word, you know, that's, that's what we want to continue to do.

Are there any green beauty brands that you really look up to or do you just.

Yeah. Audacity. Yeah. O D A C I T E A form of cancer survivors. She's man, unbelievable. She's got an unbelievable story of how she healed herself with all that she got cancer and then she changed her diet, she changed her skincare products, changed everything and in doing so she became obsessed with ingredients. I mean very not similar to my story at all. I can't imagine what she went through, but that's how she built her brand. And she's over there in Topanga Canyon. She's got, got, she's got seriously a very comparable mask to mine. The first mask I've ever tried that is, it's close, it's close. But anyway, her line is unbelievable. I mean her sourcing, she's. Yeah, her products are unbelievable. I'll give respect, respect where respect is due. They have a great, great line of products. Her wild carrot serum literally smells like you just took a bite out of a carrot and she can pinpoint down to the, to the region in the world, like where it's sourced, the temperature of the cold press or the extraction process of how they did, how they extracted the vitamin A. Yeah. So yeah, there, that's the thing. There's a, there's. That's. When I first started this, there weren't too many really good brands. That's why I started it. Yeah. And I searched, you know, high and low for a combination of ingredients. Like as far as, like just stars, actives, it's full of that. I'm like, why does everybody dilute? Why do they dilute and fill? And so I just, that's how I started making my own. But now there's a change because people are realizing you can, There's a market for it out there. People will, you know, buy the best, you know, because you only live once, why not treat yourself? Yeah, Jill. I agree. She's awesome. She's awesome. So if there are any other questions, I'm gonna.

Sam said that I guess the video went down when, when you're answering about the cardio and the resistance.

Oh, really? See, my end went down when he was answering about how much time. Time of cardio and resistance. See, car. Okay. Yeah. So cardio, if you're doing, see, 10 to 15 minutes, but switch it up. I like to just shake the system a little bit and kind of keep it like a high intensity interval training. So say if you're, if you're, if you're on the, the StairMaster or not StairMaster, but the treadmill, I like to have a little incline to take away a little pressure on the knees. So I'll put it up to 2 on the incline. And say if you walk from 3.2 and then like the level on the, on the treadmill and then kick it up to as far as fast as you can go. So go from walking straight into sprints and then tone it back down to 3.2. Do minute on, minute off, minute on, minute off. And then I do that from 10 to 15 minutes, sometimes times 20. It's just up to you, whatever you're feeling. But that usually gets a sweat going. Just shaking the system a little bit in intervals. And then if your bike is just hopping on the little bike and getting, just really kicking that system up, you're not. It's very low impact, but you're also really kicking up your heart rate as well and getting good blood flow circulation going from head to toe. You're also getting a good stretch on your own arms, chest, ab, I really feel a lot of ab work engagement on the bike as well if you just isolate it and position yourself in a certain way. So, yeah, that's another good one. And then resistance training. Whatever day I'm on, chest or tribe back or by shoulders and forearms, I'll separate into those three categories. Whatever day I'm on, I'll just go from station to station to station. I superset everything. And then I try not to rest, but sometimes, obviously you have to, but I keep it minimal. And then I'm in and out, you know, under 30 minutes, three to four times a week. You're good. That's all you need. Just, just. I wouldn't overwork yourself. Sorry if I'm asking something you already explained. No, it's fine. No problem at all. Please explain molecular hydrogen water and use this type of water. Pluses and minuses. Hey, as I said before, I just don't know enough about it to have a comment. A good buddy of mine, maybe I'll CC him on this. He owns Trusi T R U S I I There. That's what they sell. A machine, but also a little tablet that you can drop in the water. And I felt great on it. I just haven't experimented with it enough. I've heard so many things about molecular hydrogen and this big movement that everybody's. That a lot of people are talking about, a lot of very knowledgeable people are talking about. I just. I don't know enough about it. I'm sorry. But if I had. Yeah, maybe. Maybe I'll start experimenting with that because a lot is coming out on it.

That's basically all the questions right now.

All right, well, hey, I'll be around. I gotta finish my steak still. It's funny. I'm starving again, but, yeah, I hope you guys got something out of this. And I appreciate you guys for stopping by and asking the questions. And yeah, if you have any, listen below and I'll just eat up, hop back on the computer. All right, guys, see you.