[Bonus Episode] How to Increase Your Energy and Live a More Vibrant Life With Shawn Wells

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Right. You know, there's actually another interesting concept that's come up now, and it's called exercise snacks. And I talk about this, is that they're saying that we need to, according to science, not just be sedentary 23 hours a day and then have that one hour at the gym. It takes about 45 minutes to undo eight hours of sitting at a desk. So we need to do what's called exercise snacks, where every hour we're moving our bodies, we're finding ways to get into natural states of movement where we might, if we're working from home, run out in the backyard, do a couple of those sprints or pick up some cans or, you know, that jug of milk or, you know, do some things, do some squats by your computer, like just find ways to move your body throughout the day so that we're doing it consistently and we're not just trapped into sedentary states.

Hey, it's JJ and welcome to Ask the Health Expert. But this isn't just any old Ask the Health health Expert session.

This is your bonus session.

Yes, it's the weekend. And because it's the weekend, we are going to take some time with an amazing expert. So be on the lookout for these.

Saturday Ask the Health Expert bonus sessions where we're going to go deep into.

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Oh, my gosh. Imagine if you had got diagnosed with Epstein Barr virus, chronic fatigue syndrome, fibromyalgia, depression, insomnia, obesity, and even a pituitary tumor.

What would you do?

Well, if you're my guest, Sean Wells, you would go and become the leading nutritional biochemist, an expert on health optimization, a chief clinical dietitian with over a decade now of clinical experience. You'd go and learn everything first to fix your health and then become a leading expert to be able to help hundreds of thousands of others. And here's what's super cool. Now, Sean is a world renowned thought leader and author on mitochondrial health and focuses on how to gain energy. So we're going to be talking today about his new book, the energy formula and some really interesting things that you can take away on how to have more energy through your diet, through your exercise and then one, of course, super key component I'm not telling, you'll have to listen. So hang in. This is a fabulous, fabulous interview. And you will also want to make sure that you grab the show notes because in them I have a super awesome quiz from Sean. It's the quiz that is where you find your fasting types and then you have a guide that shows you how to fast per your type of so that you have more energy. How awesome is that? You'll be able to get that@jjvirgin.com fastquiz Alrighty. I'll be right back with Sean. Stay with me.

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All right, Sean Wells, welcome to the podcast. How have you not been on my podcast before this? I don't get it.

Yeah, that's crazy. And I'm very excited to be on.

With you either hiding or avoiding me. I'm not sure which. I'm going to go with hiding. So we've got you here. Now you're talking about a subject that I think when they say the two biggest reasons people go to the doctor is because they hurt or they're tired. So energy is always a hot topic, especially with how you're going to talk about energy and fasting, all the most hot things at once. So you have your new book, the energy formula. What, like what possessed you to get into into energy?

Mostly that I've had autoimmune issues most of my life and had fibromyalgia, chronic fatigue syndrome, Hashimoto's Epstein Bar, a lot of physical pain in terms of I've had two cervical discs removed and I was always you got in the wrong.

Line when you were born.

Something like, I know. And I think the entrepreneur drive didn't help my insecure drive for achievement and trying to prove myself and working 80 hours a week and all that. So all that compounded with my body beating itself down and I felt like I was without energy for a long time. I stumbled into the ketogenic diet, ended up becoming a registered dietitian, certified sports nutritionist and biochemistry, and then started working on ingredients to help with immunity and energy. I've patented two very popular ingredients called T cream and dynamine that are in energy drinks and pre workouts and fat burners all over the world. So I've put a lot of focus into trying to live with energy and how to have a vibrant life.

Cool. So we're going to unpack this then and we'll look at some of the different things that can impact your energy. And I just want to let everybody know, couple cool things we'll definitely have in the resources, how to get your book. And I know when you get your book, you also get some cool freemiums. And then we also have your quiz, a fasting quiz for energy. So all of that will be@jjvirgin.com fastquiz let's go diet. First. You talked first. You said a little bit about keto and we just mentioned fasting. So let's unpack that dieting. What's the best way to eat to help keep your Energy. And I always like to say have good, steady, sustained energy. I mean, you don't want to have like high energy and low energy, Right? What comes up must come down, right? So what's the secret?

Well, you've dialed into it yourself. I love the stuff that you talk about with eating a paleo whole food diet. I mean, the simplest thing is eating whole foods. I know people talk about carnivore, they talk about vegan, Mediterranean and even keto. And the key is, the common thread that we should all agree upon is whole foods. Yes, you can have gummy bears and Coca Cola on vegan. You could have hot dogs and spam on Carnivore. And you can have lazy or dirty keto where you're eating these cupcakes that are supposedly keto compliant. But.

Oh, come on, those aren't okay.

It's okay sometimes. But the ideal is that we're eating whole food and we're getting ourselves off these ultra processed, high bliss point foods. We're literally in an era with rbgh, rbst, GMO glyphosate, artificial flavors, colors, sweeteners, all these conditioners and preservatives and things that are added to our foods to make us overeat them, to override satiety signals. And that's where you run into these high bliss point foods where not only is it overriding satiety, but then it's also triggering food gasms where your serotonin and dopamine are just going off. We're meant to have spicy or sweet or acidic or crunchy or gooey in foods right in nature. But we're not meant to have like six of them together. And that's what's being done by these food companies to literally make us be addicted to these foods and feel compelled to overeat them.

I, I love what you just said. Like, I just sitting here going, that is the best, the best infographic would be the foodgasm infographic and all that stuff. It's like this, like, orgy of, you know, the gooey and the crunchy. It's like the salted caramel, you know, sundae with cookies. There you go. It's the ultimate food gas. Not that I've ever had it, you know, never. So, like, beyond eating a whole foods diet, anything else that you would say, say on the diet piece, I mean, step one, you know, most of the time, there's the occasional time when you might eat a Catalina Crunch Oreo cookie. It's, you know, it's not what you do every Teeny bit that makes a difference. It's the daily stuff. Right? But what, what would a typical daily diet of Sean Wells look like?

That's a great point. And I also, yeah, I mean, you definitely espouse like lifestyle over diets. You know, you didn't get into this in two days and you're not going to get out of it in two days. And also don't beat yourself up if you have one quote, unquote bad meal or cheat meal, which I don't even like looking at it that way because, you know, just like if you're eating McDonald's for 20 meals a week and then you have one salad, you're not going to get healthy. And the reverse is true that if you have a pretty healthy diet and you have one meal here and there that's just enjoyable and a giveaway, a free meal that you're allowed to do, whatever, that's not going to really add up either. So that's something I've done for me is grant myself some grace. I do the ketogenic diet, but I also do what's called cyclical ketogenic dieting, where two days a week or two meals a week. Sorry. On like maybe a Saturday. So for lunch and dinner, maybe I'll be going out with friends on that Saturday night I can have whatever I want. But all the other meals I'm either doing intermittent fasting or a fairly strict ketogenic diet. So for me that works.

Well, do you find because you eat healthy, and I mean, we've hung out enough times, I know that you eat healthy, that even when you're going out and going, okay, I'm going to eat what I want, you're probably not choosing. I'm trying to even think of crappy food like fettuccine Alfredo with French fries on top. Probably not doing that, right?

A hundred percent. I mean, like, like you're saying like once you get into a lifestyle, once you take yourself out of ultra processed high bliss point foods, those foods become something you're averse to and no longer desire. Like I remember, you know, having a Subway sub not too long ago and it tasted like someone had dumped like a whole bottle of salt on it. Because I was no longer used to eating processed foods like that. So it just doesn't pull you in the same way. It's too extreme, it's too decadent. You know, now when I have a chocolate bar, it's lightly sweetened. And that's something that's ideal, you know, it's not. I Don't desire like the tons of.

Sugar anymore and it still tastes sweet. That's the cool thing that you can actually retrain your taste buds and to like spicy and sour and then you'll start to eat something like a blueberry and actually recognize the sweetness so it can be done. I'm glad that you're also confirming that. Well, let's move over to exercise. So then, in terms of exercise for energy, what do you recommend?

So here's one of the best hacks for exercise is you might think that you need to be in the gym five or six days a week. But there's something that you probably heard of called high intensity interval training that in five to 10 minutes twice a week, you can accomplish more than most people are doing. Doing low intensity, steady state traditional cardio for an hour at the gym because you're not going to get radical adaptation. Body composition changes. When you're training at 40 to 50% of your maximum, you get it at the 90, 90, 500% thresholds. So doing five minutes of what is full intensity high intensity training, like say going from walking or jogging to sprinting all out and doing that a couple times just in that five minutes, you're going to accomplish more than most people are doing just doing circuit training or just being on a bike or doing the treadmill for an hour where you're, yes, you're moving your body, yes, you're burning calories, but the body isn't really being forced to change or readopt new mechanisms, new adaptations. It's just not going to happen that way. So that's definitely a hack.

What you say there is super important and it gives you two different things to look at. And I think that the old model, the bank account model, was how many calories can you burn when you work out? And by the way, when you really look at that you get on a treadmill, it tells you based on your weight, how many calories you burned. It's not actually true because you would have already been burning some calories during that time anyway. This is just how many you burned on like so. So they give you misinformation with this whole thing about how many calories because your body burns calories anyway. But you really don't want to look at it that way. What you really want to look at with exercise, which is what you just explained, is to me, exercise is exercise. When you get hot, sweaty and it hurts, that's what exercise is. Now should we move more and walk and walk the dog and like heck yeah, but walking is controlled falling. Let's get real. And exercise, like high intensity interval training, lifting, heavy bursting, that is a different thing that causes your body to have to adapt. That creates oxygen debt, that builds muscle, and these are the things that create the change in your metabolism. I remember seeing this study, Sean, early on, and it was looking at joggers, not sprinters. Joggers and sprinters. Very different bodies. In fact, you look at a sprinter or a jogger, a jogger can kind of have the body of a couch potato because they've got a lot of stress hormones. They're burning up muscle. Sprinters are ripped, man. But they looked at joggers, female joggers, and they went, wow. If they miss a week of jogging, they gain weight, but the sprinters don't because they've got the muscle mass on them that's maintaining, that's gaining, keeping them insulin sensitive, that's keeping them with an elevated metabolic rate versus those joggers who they're either moving and using calories, or they stop and that stops. So it's a really important thing, distinction. What you just said is like, go do the hard stuff and then move as much as possible. But don't think you're exercising. That walk you did with the dog, that was exercise for the dog, right?

There's actually another interesting concept that's come up now, and it's called exercise snacks. And I talk about this, is that they're saying that we need to, according to science, not just be sedentary 23 hours a day and then have that one hour at the gym. It takes about 45 minutes to undo eight hours of sitting at a desk. So we need to do what's called exercise snacks, where every hour we're moving our bodies, we're finding ways to get into natural states of movement where we might, if we're working from home, run out in the backyard, do a couple of those sprints, or pick up some cans or, you know, that jug of milk, or, you know, do some things, do some squats by your computer, like, just find ways to move your body throughout the day so that we're doing it consistently and we're not just trapped into sedentary states.

I think the best thing that's happened in the house that we moved into, well, a couple things. Um, so now wait till you see it. I've put. So I've gotten TRX outside, and then, you know, having my office upstairs means I'm up and down the stairs all day long, which is fantastic. Like, in the perfect World, your kitchen would be like 10 flights up. You know, you'd have to go up and down that thing. So, you know, you could do that. You could get a little exciser, keep by your. Keep by your desk. Something to just keep you moving. We had a gal when I was doing ABC's Extreme Makeover. We had a gal who needed to lose. They wanted her to lose some ridiculous amount of weight more before she was going to go in and have all this surgery, which seemed a little insane to me. But what we did was we took an exciser, and every hour she had to do some bursts just to keep herself going. So look at what stuff you can do. Maybe you can, you know, put your office up a lot of stairs and go down every. Like, I come up and down out of my office, like, every hour. So to.

That helps.

So that's a good one. What about sleep?

Oh, sleep.

You know, I always love to steer it to sleep. I would. It's. Here's the thing, Sean. Whenever someone asks me, like, what do I need to do for energy, I'm like, sleep. So what's your take on sleep?

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100%. Like, we're the only species, JJ, that deprives ourselves of sleep.

Wow.

The only species that would do that like any other animal, unless they're in peril, you know, unless their life is, like, in danger. When they're tired, they go to sleep. When we're tired, we're like, yeah, we'll stay up and watch the baseball game or watch Game of Thrones or we'll stay out at that party or whatever it is. We force ourselves into states of sleep deprivation, and we say that it's a necessity and it's improper sleep hygiene. Here's another thing that we do. It's called social jet lag, where we stay up later on the weekends by two, three, four hours than we normally do. And it's literally like traveling to a different country. It's like we were going to Europe. And our bodies. That's why on Monday morning, we're like, oh, my God, what happened? It's because of this social jet lag we're forcing our bodies to do. There's something called circadian rhythm. It's the sleep wake cycle. We're not nocturnal. We're meant to go by the sun and the moon. We're supposed to be tired when it's dark, we're supposed to be awake when it's light. And they've even shown that people that try and buck that trend with jobs that are in the evenings and late at night, they live 30% less long. So it has an impact on our bodies to try and buck the circadian rhythm, the natural flow of neurotransmitters and hormones. And we're meant to wake up in the morning and by the way, eat during the daylight. There's Dr. Satchin, Panda's data talks about that we're meant to eat during those daylight hours and not eat at night. That's turning on our circadian rhythm. That's blocking melatonin when we're eating late at night along with the blue light that we shouldn't be getting, we should be wearing the blue light blocking glasses or we should be not getting exposed to all the devices, the iPads, the phones, the TVs, the laptops, late at night. All that blue light is blocking the release of melatonin. And this is preventing us from getting the quality sleep that we need. With sleep hygiene, we should be going to bed at the same time every night with proper hygiene, making sure it's at, what if it's 10 for you and that's the right time? Then that's the time you go to bed Monday through Friday, but also Saturday and Sunday if possible, knowing that that's going to have an impact if you do that social jet lag scenario.

So what time do you go to bed and get up?

I am in bed by 10 o' clock and I do go.

Me too.

At 5 or 6. Between 5 and 6, I get up at 7.

Yes, that is that. It's funny, Sean, when I met Tim, my husband, he was a five hour night sleeper. I'm like, this is not gonna work. Like, yes, I've trained him now though, we go to bed at 10 and get up at 9, at 7, so. And we pretty much like, it's rare when we're out past 10, you know, only when we all get, when we all get together that the whole thing goes sideways. But beyond that, that's not that often.

They've shown that the brain is actually insulin resistant. You're actually in a state of acute diabetes, if you will, when you have not got enough sleep. You are in a state of insufficient cellular energy or there's a brain energy gap. You're not getting enough energy into the cells, the neurons to fire as well as they should so that brain fog is real. Your neurons are actually firing slower and you're in a state of insulin resistance. And that's why they've shown that if you do this chronically, you enter metabolic syndrome, you become insulin resistant, type 2 diabetic, and even have a greater propensity towards coronary heart disease. All of these things from not getting enough sleep. And it gets really bad if you get into sleep apnea, and that's not addressed because there's massive oxygen debt, and literally it can kill you.

What do you think? Like, how do you identify the ideal amount of sleep for someone?

I think waking up refreshed. So it's obviously that's falling asleep in the right way. In my book, I talk about creating a sleep fortress and that sleep hygiene, going to bed at the right time consistently, but creating that sleep fortune fortress where, you know, it's cool in your bedroom and. And there's no peripheral light coming in. Maybe wear a sleep mask and, you know, there's maybe scents that help you fall asleep and you don't have devices around and there's no arguments and things going on in the bedroom. The bedroom's all about sleep. But then also, like, waking up at a consistent time and having something like, maybe you can buy these lamps that get slowly brighter, and you can buy the alarm clocks or get the apps that the chimes come in, you know, slower and get closer together and a little louder. So you're not waking up abruptly, but it should be a way that you're waking up feeling refreshed. And typically that is seven and a half to eight and a half hours. It depends on the person, but it's something like that. And I like leaving myself. In the book I talk about, yeah, there's morning routines, and most successful people have a good morning routine. But you might think, like, I don't have time to do podcasts and journals and all kinds of stuff. And that's cool if you can just give yourself five to ten minutes. And instead of. And rolling out of bed, and I'm exhausted because I stayed up and watch a Game of Thrones and where's the coffee? I need a donut. Because I'm. My brain isn't working right. I feel like I'm in a brain fog. And then I'm running late. I got to jump in my car and I'm dodging traffic. I'm turning up the radio because I'm exhausted, listening to some music, and then that guy cut me off. Then I get into work, and there's all These emails and I'm just holding on for lunch and then I want sugar and pizza and whatever. If you wake up in that calm way that I was talking about, and you have the light slowly get brighter and the chimes come in, and then you do some box breathing for a couple minutes, you know, eight seconds in, eight second hold, eight second out, eight second hold. Repeat that a couple times now. Now say some affirmations to yourself about what a great day this is going to be, like, who you are as a person, how proud of yourself you are. You know, change that inner voice from the inner critic to the inner champion. Because if anyone talked to you like you talked to you, you wouldn't be their friend. So you got to change that and go into gratitude and say all the things that you're thankful for. Like, I'm thankful for this person I'm waking up next to this life that I'm living, that there's sunshine outside, that I have a job to go to. And then you get out of bed, do, you know, a couple minutes of light stretching, grab a full glass of water, and that was like five to 10 minutes and see how your day changes. I mean, that's. You're going to feel like you own your day instead of the day owning you. That's why it's so critical to start that day correctly.

You know, it's so funny, Sean, I was just thinking when you're saying that, like the idea of waking up to a. Like we just never do it. But that Phillips alarm clock you were talking about, it comes up so it looks like a sun and then it has little birdies chirping and, you know, it's so nice. Yeah, little birdies. And so even my own alarms on my phone, you know, any of that stuff, it's. We have like pretty little things we would never use something nasty. But we honestly, we're so trained now to go to bed at 10 and get up at 7 that we don't. And that's kind of one of my things. Can you wake up feeling rested without an alarm?

Yeah.

So that's another one. I want to pull up one other thing because you mentioned it. What is your theory? Because I think people cannot hear this enough in terms of locking things down after dinner and what time you should eat dinner and what that dinner meal should look like. So I think this is this. If you're going to make one shift in your eating, if you can change this thing, it has such a dramatic impact. So what do you say about meal timing in the Evening.

Yeah, so it's before you, it gets dark outside and that's going to change throughout the year. But I do an intermittent fast with 8 hour eating window, window and 16 hours not eating. So my time restricted feeding or time restricted eating as they call it. So it's eight hours from 10am to 6pm and it's 16 hours for the other hours where I'm not eating, not snacking. That becomes a huge difference by the way, not just having other meals at different times, but just not snacking. There's so many calories that come in when you're snacking and you're not even aware of how much snacking you're doing and it's so great. I just focus now on two great meals and instead of nutrient sparse crappy meals that I'm having three meals and all these snacks, I look forward to my meals, my two meals and they're very nutrient dense and they're calorically dense. So they're very satisfying and I look forward to them. I mean they're about a thousand thousand calories per meal so they're good meals. And I have like that at like around 10, 11, noon somewhere in there and then I have my, my second meal at 6:00 and then I'm done. And it is for me a ketogenic meal and it's a whole food meal typically. So it's going to be something that's moderate protein, maybe like 30% protein, low in carbs, about 5% carbs, but can have high fiber and then higher in fat as well. But healthy fats. I like to use a lot of olive oil.

Your heart. Thanks you. All right, well this has been amazing. Tell us what the fasting quiz is going to tell people when they take it.

Yeah. So it's a fasting for energy guide. It's some of the research that I did when I was working on my book. The energy formula that's coming out and it gets into your avatars. So different fasting types. So I have a different fast for females because there can be concerns there depending on whether you're pre peri, postmenopausal, depending on how much body fat you have, etc. Some of these fasts may not be right for you and I cover some of those things in the guide and we take a quiz and walk you through that. There's also, you know, different fasts, like if you're looking for autophagy, which is like detoxing versus if you're just purely looking for weight loss and if you're looking for just weight loss, then you can use things like MCTs or ketones or, you know, BCAAs and different drinks that you might use during that time. If you're trying to do autophagy, you might just do, literally water and electrolytes. So it can be different approaches. And I walk through, like, what fits for you and what's best for your body type.

Awesome. That's super cool. So you'll be able to take that fasting for energy quiz. You'll go through it, you'll figure out your fasting type, and then you have a guide to tell you what the heck to do. And you can get that@jjvirgin.com fastquiz I'll also have all the info on Sean's new book, the energy formula, how to get that, and how to grab a bunch of cool freemiums along with it when you do. And Sean, thank you so much. It's been awesome. Appreciate you.

Thank you for having me on jj. You're amazing. Really appreciate it.

Now, after this, I'm going to come back with a little debrief, so stay with me. All righty. Quick reminder to make sure that you find out what your fasting type is. So all you need to do is go to jjvirgin.com fastquiz and you'll be able to take Shawn's fasting types quiz and you'll be able to find out your type and then which type of fasting is best for you. You know, you don't think about having fasting for energy. You'll be able to find the best type for you to fast for energy. And I gotta tell you, I have this visual in my mind. It's like I'm dying to get Sean to create this. When he said foodgasms, I'm just thinking and like all of these high bliss point foods all being put together to create this, like, craving. And I just kind of see this infographic of like, you know, the crunchy and the salty and the creamy and the sweet, creating this, like, orgy of flavors. Did you see that too or is it just me? I can't unsee it. Anyway. All right, it was great. Doing another deep dive. We've got more of these coming. Make sure you don't miss any of this or my daily dose of Ask the Health Expert. So go to SubscribeToJ and subscribe while you're there. Share with your pals and I'll see you next time. Bye.

Foreign.

Hello listeners. This is Anne Bogle, author, blogger, and creator of the podcast what Should I Read next? Since 2016, I've been helping readers bring more joy and delight into their reading lives. Every week, I take all things books and reading with a guest and guide them in discovering their next read. They share three books they love, one book they don't, and what they've been reading lately, and I recommend three titles that they may enjoy reading next. Guests have said our conversations are like therapy, troubleshooting issues that have plagued their reading lives for years and possibly the rest of their lives as well. And of course, recommending books that meet the moment. Whether they are looking for deep introspection to spur or encourage a life change or a frothy page turner to help them escape the stresses of work, school, everything, you'll learn something about yourself as a reader and you'll definitely walk away confident to choose your next read, with a whole list of new books and authors to try to so join us each Tuesday for what Should I Read Next? Subscribe now wherever you're listening to this podcast and visit our website what Should I read next podcast.com to find out more.