PP100: RARE: Sachin’s Recent Corporate Wellness Talk

Hey Satchin, and welcome to the Perfect Practice Podcast. It's my mission to use this podcast as a platform to help holistic heart centered practitioners transform the world. I think we can all agree that the world needs more of what we have to offer now than ever before and I want to take all the information and all the knowledge and experience that I've gained over the years and leverage the community and the contacts and the mentors that I've had over the years and share some of the most valuable nuggets that I've picked up over those years. I also want to bring special guests on so that they can share their valuable wisdom and knowledge with you as well. Each episode is going to be packed with valuable nuggets of information to help you grow both personally and professionally, all while moving you towards more impact and more freedom. I'm excited that you're here. I'm excited that you want to grow and learn. So let's jump right in. Hello my friend, this is Satchin and thank you for tuning into this very special audio recording. This audio recording was from a corporate presentation that I did for a investment fund and company who's really looking into the future, looking to optimize the health of their co workers and team members as the company grows and and scales. They want to make sure they have the brightest, sharpest minds being retained, but also making sure that they're at functioning at the highest level of productivity that they possibly can. Thankfully I recorded this presentation, was able to locate it and share this with you. So please excuse the audio quality, it does fade in and out at times depending on how much I move around. But you should be able to catch everything that I'm saying and and benefit from it immensely. So thank you once again for tuning in and feel free to listen to this in the background. Feel free to share this far and wide. I know personally you will benefit and those around you will benefit as well. And hey, if your company or organization is looking for a speaker, I am always here to help. It's something that you will see after listening to this that I'm really passionate about and enjoy doing and and hopefully this is something that your company is also looking for to help increase retention, to help increase productivity, to help increase the environment and improve the environment in the workplace and create health. So with that being said, enjoy this talk. Start each day asking yourself what are you most grateful for? I actually have a special journal in my remarkable where I document what I'm most grateful for every single day. Some of you, Gordy and Nav are in that journal. And today, many of you, if not all of you, will be in that journal because I'm grateful to be here. So I start each day with gratitude. And I ask myself, what would make today amazing? So you actually all are in my journal because today, one of the things that would make today amazing is a great presentation that you walk away with at least one thing you want to end each day with gratitude. Okay? So take a moment, just take a deep breath, maybe put your hand on your heart if you need to, and ask yourself and just really feel. What are you most grateful for? It could be your children. It could be an amazing lunch that you just had that's nourishing your body. It could be the opportunity to enlighten other people with what you learned today. What are you most grateful for? And really feel that. Because it's the feeling, not just the thought that's important. All right. One of my mentors, Ram Dass, said, be here now. If you're going to be anywhere, be here. That's where all the action is. If we get into our heads and we start thinking into the future or into the past, then we're missing all the lessons that the universe is providing us. So be here now. You're here. Thank you. Ask yourself, why? Why do I want to be healthy? You don't have to say it out loud, but what does that mean for you? So I have an 11 year old son. He just turned 11 on Sunday. And for me, I realized that my job is actually done as a parent, believe it or not, because you actually program your children between the age of 0 and 8. So most of your worldview is actually programmed into your brain. Your money mindset, your health mindset, how you treat other people, whether you have a scarcity mindset or abundance mindset, all of that is programmed and encoded between 0 and 8. So if you keep repeating certain patterns or certain limiting beliefs, go back to that stage in your life because a lot of times that's where you'll find it. So he's 11 now. So my job as a parent is done because I've installed his world view. And so he's my big why though? Because I realize he's watching. One of the most powerful tools that we have in our brains is called mirror neurons. Raise your hand if you've heard of mirror neurons. Okay, so mirror neurons are essentially a way for us to learn things really quickly. So when you see somebody else doing something, your brain says, hey, I can do that. It starts computing right at a Very fast pace and learns things very quickly. You'll notice your kids pick up things, sometimes bad things really quickly, don't they? Like, where did you learn that from? I spent my entire life not teaching you that. And then you go hang out with a friend and now you've picked up this new thing, and it's because they have mirror neurons. This is why when one person on the team is performing at a high level and others then lean into that, then you can have an amazing organization operating at such a high level. So we can learn from each other, we can observe each other's behaviors, and we can lean into that. And we can also acknowledge others for their behaviors. So what is your why? There's mine, there's my wife. She's a pharmacist. And I'll tell you a quick story about her. So her and I worked together and we founded our company together. And as a pharmacist, she now actually helps people get off their medications and teaches them the lifestyle principles. Many of the things that we're going to teach you today, just a little bit of background about me that's probably relevant is I coach about 215 doctors right now, and we teach them many of the things that we're going to teach you, because they don't teach you this stuff in medical school and chiropractic school or naturopathic school. So a lot of the knowledge that I've acquired is unique, based on my interests, based on my personal experiences. And then I teach this. And we've created a whole new model of healthcare that we teach to other practitioners. So my personal health philosophy is to love yourself to life instead of loving yourself to death. Most people will love themselves to death, right? We all love our kids to death, don't we? We say that, but what we should really be saying and living is loving each other and ourselves to life. So this actually came to me during a ceremony that I was involved in. And I'm laying there in the ceremony, and I see my son laying in his coffin. He's got his little suit on. He's eight years old. It was the age that he was at the time. And I'm asking myself, like, why? Why? I just couldn't get the visual out of my head. And I asked the question, what are you trying to teach me? And I got a voice back that said, stop loving him to death and love him to life. So how can we love ourselves to life? How can we love our children more to life? How can we love our spouse or our significant others? Back to life. Ask yourself, when you're expressing your love for yourself or one another, am I loving myself to life or loving myself to death? Just that one question will switch things up for you. There's no system of healthcare that can save you from yourself. I think we all kind of agree with that one. And ultimately, it's our personal responsibility, and it's a way that we can contribute our greatest gift to the world. You cannot be a 10 out of 10 dad. You cannot be a 10 out of 10 sister or mother. With 6 out of 10 health. Can't. Can't run a 10 out of 10 business. With 7 out of 10 health. You might be successful compared to others, but are you successful compared to what your highest potential is? That's the question that I try to explore every day. And what I've learned is that being healthy gives you a logarithmic advantage. And not that it's about taking advantage, but you will be light years ahead of other people. So you have 6 out of 10 health versus 8 out of 10 health. It's not just a 33% difference. It's a thousand fold difference in what your potential is. Right? The greatest cosmic jewel that we have is our mind. And most people have never been taught how to use it. This is a very educated, sophisticated audience, but we've not been taught how to unlock the mysteries of our mind. I'm going to show you ways that you can do that today. All right? Nothing can fix you better than you, your body. Literally two cells came together and turned into a human. How amazing is that? Right now there's a septillion, processes, that's a one with 24 zeros happening inside your body at every single moment, every single day, silently. It's all happening right now. Billions of cells will die during this conversation and silently replace themselves. So you're literally a hologram of life. You're dying and being reborn in every single moment of your life. So there's nothing that can fix you better than you. There's nothing that knows you better than you. All right? Your cells are the highest form of intelligence in the cosmos. Like if we found. If we went to Mars and found even one cell that resembled the complexity of the human cells in your body, It'll be the greatest discovery. It'll be far greater of a discovery than us getting to Mars. You have 70 trillion of them that you control at your will. You are animated Earth, Right? You are the highest form of cosmic intelligence and organic material that there is. And you are what I believe is the doctor of the future. Okay, so there's a shift taking place in healthcare where we're going from a information era, and we're moving into an awareness era. If you could have enlightened self awareness and have short feedback loops, you can transform your health in a week. We have people coming off their diabetes medication in a week who were told there was nothing they could do for them. We've had people have what seemingly are miraculous recoveries, but they're not miraculous recoveries to me. Your body never fights you in being healthy. When we say there's a war on cancer, a war on diabetes, a war on this, a war on that, who are we fighting? Your body ever resists being healthy? Being healthy should be a downward rolling boulder. That's how we have to look at it. Being healthy is the easiest thing for your body to do. Everything else that pushes you out of balance, your body has to struggle to find balance and function. So being healthy, in my opinion, is one of the easiest things when you know what to do. I know this is a little bit small, but the intention here is to show you that your cells are constantly replacing themselves. So guess what? Over the course of two to four days, your small lining of your intestine, 3,000 square feet, will replace itself. It will die and replace itself brand new. So twice a week, you have a brand new digestive system. Okay, take a look at this. Your lung alveoli. Every eight days, every eight days, you have new cells to breathe life into your body every week. Okay, so you have this turnover that's taking place constantly. And so it poses the question, right? If I buy you a new car, does that make you a better driver? Probably not. So if I give you brand new, healthy, wonderful, amazing cells, but you don't change the signal, you don't change how you're driving, or you don't optimize how you're driving, you're gonna get a totally different result. Are you finding this helpful? Yeah. Okay, so health is more than what's your cholesterol, Right? Just like lifting weights is more than what's your bench press. So we look at you from multiple facets, and I want you to explore your health from multiple facets. So the first one is accountability. Who are you accountable to? Are you accountable to your spouse? Are you accountable maybe to yourself? I know I'm held accountable by this ring because every day I can see how well I slept and what adjustments I need to make. I just took it off the other day. But I often wear a glucose monitor, so every 15 minutes, it's tracking my glucose so I can see how my body is responding. And a little fun point, if you don't learn anything else today, but if you were to keep your blood sugar balanced, that's the first domino. That's the number one domino in your health. If you keep your blood sugar balanced and the second domino, and you align with the right circadian rhythm of the sun, everything else falls into place. Balanced blood sugar and realigning yourself with the rising and setting of the sun balances every system in your body automatically. But if those two things are out of whack, you'll be rolling that boulder uphill the rest of your life. Health is simple. Leonardo da Vinci said that the greatest sign of sophistication is simplicity. Steve Jobs echoed that. That's why the iPhone at one point only had one button. And he was furious when they brought it back with more. So simplicity is the greatest sign of sophistication. What's the most sophisticated thing that we know of? It's the human body. Would this computer be sophisticated if it was really complex to use? How frustrating would it be to use this computer if I had to know every single nuance and detail about it? How nice would it be to have just a few dominoes that I could topple each day and everything else falls into place? Would that be nice? They're free and they work. And we have the unequivocal evidence to actually demonstrate that from hundreds of clients. So we look at accountability. We look at genetics, too, because each of us is unique. In fact, my wife and I were wearing the same glucose monitor, and we ate a bowl of chickpeas. It was a healthy salad. And I make a lot of amylase, which is an enzyme that helps you digest starches. I make that in a higher proportion than the average person. So my blood sugar went up and came right back down. Hers went up slowly over time. Eating the exact same food, eating the exact same amount. Okay, so you could all eat the exact same lunch and have a totally different response because you have unique genetics. So we actually have technology where we can look at genetics and I could look at executive function. So I could know what's the best learning style for you. I could know what's the best way for you to handle trauma or recover from trauma. I could know what nutrients and cofactors you need. I can know how well you handle stress. I can know how to strongly imprint emotional memory. So my wife, it's. I don't know if it's a woman thing. But I can say it's definitely genetic. For my wife, it takes her longer to metabolize the hormones of stress. So if I screw up and I do something which happens once in a while, right. Then she actually has the same, she might have the same amount of chemicals released, but it takes her longer to break those chemicals down into non stressful chemicals. So stress isn't just emotions. There's also chemistry that corresponds with that. Some people like me could go under a stressful situation and it's like water off our backs. Anyone like that here? Yeah, doesn't bother you? Right. And sometimes it makes my wife angry that I'm not angry. But here's the thing. We can actually knowing that, knowing what gene is affecting that, we can actually give her more magnesium and more vitamin C to open up that pathway and help her de stress better. Okay. So you can get very specific and instead of putting her on anti anxiety medication, I can just give her magnesium, which also helps 300 processes in her body. So health is simple when we have the right tools and there's so much I could talk about, each of these things could be a whole day. Mindset is super important, right? The greatest the skill discovery of our lifetime will be the power of the human mind. In fact, it's the most studied thing that we know of is the human mind. Every single study that they do that follows a gold standard, which is a double blind placebo study controls for the human mind. That's how powerful it is that every study has to actually control for it. So we know that it's actually the most studied thing. And so our mindset is extremely valuable now. Computer has hardware and software, right? So Gordy, how old is this computer looks? 2014. Looks okay. I was going to say, wow, you got so many ports here, they don't even make them with ports anymore, right? This is like, this is a keeper, right? So if you think about that, how many times this hardware has stayed the same, hasn't it? Right. Keyboard hasn't changed, monitor hasn't changed, but the software you've probably updated several times. So our mind is the same way. So we might look the same on the outside, you know, eye color, physical appearance, but our software can upgrade. And in fact, that's how we can unlock the next levels of what our productivity is, what our health is and how we show up everywhere we go. We also look at lifestyle. Lifestyle is the lowest hanging fruit. We want to balance hormones and like I said, if you balance blood sugar and you realign with the sun, all your Hormones automatically become balanced. Okay, fasting. You know, in religious texts, they mention fasting more than they mention prayer. Think about that. They mention fasting more than they mention prayer. So fasting has been done for thousands of years, sometimes because of starvation and sometimes because of intent. So a couple weeks ago, I stopped eating for three days. Only drank water and I had a cup of coffee each day. So three cups of coffee over 72 hours. And what happens during that period of time is you actually have way more energy. We've all heard the more often you eat, the more your metabolism goes up, right? Well, guess what? If you're eating food, breaking down food is a very expensive metabolic process. So of course your metabolism is going to go up. Now imagine eating foods that are inflammatory. Your metabolism is going to go up even more. So should we eat inflammatory foods to raise our metabolism more? No, we can liberate all that energy. And now my immune system, which would normally be responding to my meal. So all of your meals that you had for lunch, right now your immune system is meeting and greeting all those proteins and amino acids that you're digesting. And then it has to say, hey, can you cross the border and go into my bloodstream or not? Okay, so now imagine there's this constant inflammatory war going on inside your bowels. Where is that energy being sucked away from? It's being sucked away from higher faculties. It's going down here to fight the battle. Okay, so we can liberate all of this energy, the energy our immune system requires, which is about half the energy each day. The energy our liver, pancreas, gallbladder, small intestine, large intestine. All that energy now becomes liberated. So after three days, you actually don't even want to eat anymore. It's pretty amazing. Anyone here do long term fasting? Okay, awesome. Now where you can start with that is maybe you start with a 12 hour fast, or you work up to a 16 hour fast. Some of you might already be doing that. You might be skipping breakfast in the morning and maybe having a coffee. And then you can break your fast at lunch, have an early dinner, usually two to three hours before bedtime, don't eat anything if possible, and then have your lunch the next day. You can have coffee in the morning if you want, you can have tea if you want, or just some water. But that's going to give your organs a break. So powerful. Okay, simple stuff. Then we have data. So I'm collecting data on myself, collecting data to see if what I'm doing is actually working or not working. Then we also look at the microbiome. Is anyone familiar with the microbiome? Okay, so really important, especially with a time like right now with everything that's going on in the world. Your microbiome is a representation of the collective bacteria in your body. So your skin has a microbiome. Each of us has a unique biological signature. Okay, Our digestive system. Inside of our digestive system, there's a tube. So technically, the food that you eat is outside of your body. Right now, that food that you're eating is interacting with about 7 pounds of bacteria inside your intestines. And that bacteria is digesting, it's breaking down nutrients. It actually eats first, so your body eats second. What eats first is the bacteria that's inside your digestive system. So the signature of that bacteria makes a huge difference. In fact, they could take stool. It sounds gross, but they could take stool from healthy young men and put that stool in a capsule or up the other end and reverse diabetes in men. They could reverse aging in adults as well. Okay, so your microbiome is actually 90% of the cells in your body are actually the bacteria in your gut. Our lung also has a microbiome. So the air that we breathe in interacts with types of bacteria in our lung. How you build resilience is you build up the barriers. How do I build up my skin resilience? Do I wash it with harsh toxic soaps that strip all the oil and nutrients away? Probably not a good idea, because now this barrier becomes compromised. Do I eat foods that are loaded with pesticides, herbicides, fungicides, larvicides, which kills all the bacteria in my gut? Now that barrier becomes compromised. Do I breathe in air that's loaded with formaldehyde and other toxins in the air? Well, now this barrier becomes compromised. Once that barrier becomes compromised, like the border. Once the border becomes compromised or the security system becomes compromised, then we're prone to chronic inflammation. Chronic inflammation is what ages us, what destroys our brain health, our gut health, and our immune health. One way to increase the diversity of your microbiome is to diversify your diet. If you eat the same thing over and over again, you're going to feed the same bacteria over and over again. By adding different colors, you're adding different, what we call polyphenols. And these are food sources for the bacteria in your gut. Anyone here like kimchi? Okay, does everyone know what kimchi is? Yeah. So you could eat. So it's fermented. It's fermented vegetables like cabbage and It's a Korean delicacy. So if you started eating about a couple of tablespoons of kimchi every day, that has more bacteria in it and diversity in it than eating a ton of probiotics that you get off the shelf. Okay, so just a couple tablespoons. You sound like a big fan of kimchi. No, I was just thinking, I think I took some anti probiotic that cost $50. I just wonder about kimchi. Well, kimchi is more delicious, right? And it's good for you. It has actually has the bacteria and billions of bacteria, active bacteria, and it has the fiber from the vegetables. It's a delicious condiment or side dish if you want to have it that way. But that helps build up our microbiome. Being healthy can be fun, simple, in my opinion, delicious, and of course, worth it. A couple things I want to focus on today is one, I want to show you how to increase your focus and clarity within five minutes. I want to show you how junk lighting is affecting you and what you can do about it. And then how to get more done by doing seemingly less. Okay. Because that's kind of the key to life, right? So we want to breathe, right? To think, right? So one of the things that I know as somebody who reads body language, as somebody who recognizes posture, I'm not trying to call anyone out, but when your arms are crossed like this, does it make it easier or harder to breathe through your belly? Probably harder, right? Because now your diaphragm has to work against lifting your arms up. So just by being in this position, you're already increasing the amount of cortisol that you're going to produce. You're already going into a state of fight or flight just by your posture. Now, might not be intentional, you might not be angry or upset, but your breathing pattern is going to change in such a way that it puts your body into that state. What you'll learn is that your breath is the master override system. We can override every function in our body. I can change where I want blood to go in my brain, in my organs, by controlling my breathing. Okay? So there's ways to do this consciously. And that's what I want to do, is I want to raise consciousness around this topic because you can do simple things that can make a big difference. So let's talk about oral posture. Has anyone ever talked to you about oral posture? Okay, so what I'm going to share with you, unless you don't have a tongue, this will apply to you. I think most people here do Right. So your tongue is actually the strongest muscle. So inch for inch, pound for pound, your tongue is the strongest muscle in your body. But nobody's taught us how to use it. And I believe I was telling my son this, that it's the most powerful muscle in your body for a couple of reasons. One, because sometimes what we say gets us into trouble, and sometimes what we eat gets us into trouble. But your tongue also plays an important role in how you breathe, and that can get us out of a lot of trouble. If we look at where the tongue is positioned, we can see that there's really nothing holding the top of the head up. So if I look at. Sorry, Gordy, pardon me, but if I look at the head, this is a point of contact for the tongue. And you've got a fulcrum here. So if my tongue is in my mouth, just hanging out there, my head is going to have the tendency to come down like this. Do you see that? So it's going to put more strain on the back of my neck. Anyone here have neck pain sitting in front of the computer? Right, so by putting our tongue in the roof of our mouth, it now provides a support for our head and it allows these muscles in the back here to relax. Okay, so if you're sitting in front of the computer for hours on end, then that's a simple thing to dial into and just pay attention to. Where is my tongue positioned? Okay, when our tongue is positioned at the back of our mouth, I want everyone to do that right? Now. Is it hard to clench your teeth when you do that? You almost can't. Right? So when we clench our teeth, it also puts us in a stress state. So by putting our tongue in the back of our teeth, it allows these muscles in the neck to relax. It opens up our air passage so we can breathe more easily, and it forces us to breathe through our nose, which we'll talk about in a second. And we also get. We close. In yoga, they call it a mudra. So we close this energy circuit so instantly your body can shift into a state of relaxation just by changing the position of your tongue. You do that while you're driving, while you're working, while you're doing most things. So a good place to check in. If you're doing a head to toe check in. Where's my head at? Where is my tongue at? All right, Next important muscle is a diaphragm. How many of you have heard of the diaphragm? Okay, so we all have one, right? And it's the master Muscle that helps us in breathing. And I believe this is the most important muscle that we have in our bodies, next to our tongue. And most of us, we can't even really see it, right? It's hidden. So we go to the gym. We're not working out our diaphragm, right? But it's important because our diaphragm serves a very important function. So what are the two most common causes of death right now? Anyone know the top two killers? Heart disease and cancer. Right. And so those will always be number one and two. Okay, so here's the thing. So think about this. Our diaphragm sits right below our lungs and right on top of our abdomen. When I take a deep breath in, my diaphragm comes down like this and gently squeezes my Abdomen. Abdomen. What this does is it squeezes those organs, massages those organs as it's coming up and down, kind of like a piston. Okay, so imagine a sponge. And I squeeze that sponge, and if it's filled with water, the water is going to come out of the sponge, right? So our tissues every single day make 12 liters of something called lymph. Has anyone heard of lymph? We've heard of lymph nodes. Right. When we get sick, what does a doctor look for? They look for the swelling of the lymph nodes. Virtually all illness and disease starts in the lymph. You only have 5 liters of blood, but you have 12 liters of lymph waste product, waste liquid that your body makes every single day. The most metabolically active tissues are in the organs right here, these trunk organs, the biggest lymph nodes. Any guesses to where the biggest lymph nodes are in your body, right underneath your diaphragm. So if all disease starts in the liver. I'm sorry, in the lymph, wouldn't it be good to get that lymph moving every single day? Diaphragm does that, but if we take short, shallow breaths, it's not really moving that much. We need to take those deep breaths. I'm going to show you how to do that today. Because what that does is starts pumping that lymph. The other thing that happens is when the diaphragm moves up and down, guess what? It starts helping the heart. So your diaphragm is also known as your second heart. Most people with high blood pressure have a weak diaphragm. What about low blood pressure? Usually weak adrenals. So usually that goes. The way that goes is you. I'll start here Stress, stress, stress, stress, stress, peak stress. And then people start burning out. And then usually what happens is they will oftentimes feel dizzy if they stand up quickly. And that's called orthostatic hypotension. Because their adrenals, which should be. Because when you're lying down to get blood from here to here, when you're lying down, you're not working against gravity, right? But when you stand up, you have to increase blood pressure. And that happens because of the adrenals making catecholamines that just gently raise it so that you don't have that lag in response. So generally adrenal support will be helpful. But think of it this way. We have to put the fire out first, we have to put the stressor out first. That's causing the adrenals to burn out. And most people what burns them out isn't mental and emotional stress. In most cases it's the hidden stressors in their body. Because let's say you have a low grade infection, your immune system is on high alert, your stress response is on high alert all the time. 24, seven work stressors come and go. There's ways that we can unwind that. But somebody has a parasite, we see lots of parasites in our practice, then getting rid of that might be the solution for them because we want to get rid of those low grade chronic stressors so that we can handle the acute stressors that come our way. So the diaphragm pumps the lymph, supports the heart. You have a really easy solution to get rid of these two top problematic things. The diaphragm also creates a relaxation response in the body. So we'll talk about that a little bit more in a second. Let's talk about nasal breathing. Did you know what the number one cause of cavities is? Any guesses? Mouth breathing. Mouth breathing. It's not sugar, okay. It's actually breathing through your mouth because that changes the ph in the mouth and changes the way the bacteria grows in the mouth. Mouth. About 50% of people breathe through their mouth either during the day or in the evening when they sleep. So I actually recommend something which I think it's coming up here is I actually recommend something like this called mouth tape. It's not called mouth tape, but it's. We use this as a mouth tape. And you just gently just put a piece of tape right here at night to actually tape your mouth shut. So you breathe through your nose. At first it might seem weird, might seem difficult. I used to snore Quite a bit. You can see I have a deviated septum, and now I don't snore anymore. Okay. So life changing. Because when you can clear up those passageways, amazing things start happening. So we want to be conscientious nose breathers. When we put our tongue in the roof of our mouth, get into that position, then it becomes easier to breathe through our nose. Breathing through our nose. This being a crypto company, I don't actually know if you're aware of this, but there's a defamatory term in the crypto world, mouth breathing. So think of your mouth as an exhaust. You know, the dirtiest part of your body is your mouth. Literally, the dirtiest part of your body is your mouth. You have more bacteria per square inch in your mouth than anywhere else in your. Your body. So if I'm breathing in all this bacteria going right into my lungs, is it compromising that barrier? Absolutely. So breathing through your nose pressurizes the air. That's why it takes longer to breathe through your nose. Because that volume of air is being pressurized. It takes a little bit longer. When we pressurize the air, it allows the air to go further down into the lungs, which allows us to have a much more full contraction of the diaphragm. So you now the diaphragm moves all the way down into its lowest position, squeezing all that lymph and waste product. Where do most cancers start? Right here. Right? You don't know somebody who has wrist cancer, right? Or thumb cancer. It's like liver cancer, pancreatic cancer. It's cancers of these systems here that become sluggish with lymph. So by breathing, right, I know this sound. I don't know if this is exciting, exciting, you guys, and maybe I'm like, overly excited about this, but this is like life changing stuff, okay? And you're. You're never going to hear this no matter what hospital you go in, what specialist you see. But we've known this for thousands of years. So the diaphragm moves into the correct position when we nasal breathe. When we nasal breathe, we also filter the air that's coming in. So we're breathing in clean air. We also moisturize the air. Okay. And we increase the temperature of the air that's coming in. When we breathe out through our nose, we actually recover a lot of the moisture that we would normally be exhaling. So if you're thirsty all the time, it's probably because you're not breathing through your nose, because we have a moisture recapturing system in our nose. The other thing that happens when you breathe through your nose is you increase something called nitric oxide. Nitric oxide, Actually, the founder of nitric oxide, the person who discovered it, won a Nobel Prize for this. And nitric oxide increases vasodilation. What that means is the blood vessels that you have in your body, when they dilate, they become bigger. Trick question. Rhetorical question. The smallest blood vessels in our body are in our brain. So if we can increase nitric oxide production, we can increase blood flow to the brain. And in doing so, we can access the parts of our brain that are the most creative, that are the most logical, that are the best at problem solving. Okay. The newest parts of our brain, it takes more pressure, you know, to get blood here takes the most amount of work. You're working against gravity and you're working against blood flow dynamics. So by breathing through your nose, you're increasing the blood flow dynamics and your own chemistry in your favor. Nasal breathing, super simple. Just breathe through your nose. Your nose actually has erectile tissue just like your genitals do. So sometimes your left nostril will be clogged, sometimes your right nostril will be clogged, and it'll switch and alter throughout the day, and that's normal. Your nose is actually an organ that if you don't use, you lose. So if you feel constrained or if you feel like it's hard to breathe through your nose, keep doing it. And over time, it'll get easier. Okay. Actually, if you haven't read the book, if you haven't read the book, Breath by James Nestor, he actually plugged his nose for 10 days to breathe exclusively, almost like a super Size Me type of experiment that they did. So they plugged their nose and only breathed through their mouth for 10 days. Their blood pressure went up, their sleep was terrible. They started snoring, obviously. And then they had to actually stop the experiment because it was so detrimental to their health. And he literally, after they took all the stuff out of his nose, like, took a breath through his nose, he started crying when he took his first breath. That's how powerful it is. And we take it sometimes maybe for granted. So breathing through our nose is powerful. So I want everyone to sit up nice and straight. And you can keep your hands in your lap. We don't have to. Or you can keep your palms up, whatever is most comfortable for you. And what we're going to do, is it okay if we make some noise? Okay, we're going to do something called a Buzz breath. Now, you can do this while you're driving. I don't necessarily suggest doing any of this breathing while you're driving, but you can if you're feeling stressed or you just want to kind of unleash a little bit. This does require a buzzing sound. Okay. So the effect is greater when we buzz. When we do a buzz breath, it's really simple. You will actually increase nitric oxide by 1,500%. Okay. So if you want to use this as a way to tap into your work, maybe we can have a buzzing room, right, where people can go and buzz and get high right on their own breath. We can also use this breathing to, when we do this in retreats and things like that, to help people just, like, melt into the ground. You can do it a few times. You could do it just once. The significance of me saying that with nitric oxide is right now, there's a company based out of Vancouver that invented a nasal spray that kills Covid in its tracks. And guess what? It's nitric oxide. Your body makes it okay so you don't have to worry about these things. And I know we all have to wear masks these days, so make sure you're breathing through your nose when you're breathing in that mask. Okay? Your mouth is an exhaust. But if I cover your exhaust pipe on your car, that toxic air has to go somewhere. So breathing in and out through your nose is far more effective. So we do a buzz breath. What we're going to do is we're going to take a deep breath. I'll demo this. We're going to take a deep breath in through our nose, and then we'll breathe all the way in, really expanding our lungs all the way, starting from the bottom, working our way up to our chest and. And then into the apex of our lungs, the top of our shoulders. And then when we breathe out, we're going to keep our tongue at the back of the roof of our mouth, at the top of our mouth, and then we're going to buzz. So it's going to sound something like this. And what's going to happen is you're vibrating. You're waking up all the sutures. So many of you probably know this, but your head has grown over your lifetime, right? And so the reason it grows is because we have these sutures, and the sutures part ways, but those joints are actually still movable. And when we vibrate them and we stimulate them, we can actually create this really amazing euphoric effect when we also. When we do this buzz breath. We stimulate a nerve called the vagus nerve, which I'll teach you about in just a minute. So it puts us into this relaxed state, helps us increase nitric oxide production, and is a great way to start your day, end your day, or a great way to end your meditation. So it's always best to do some of this stuff lying down, because you can get into a fully relaxed state. You can all keep our eyes closed or open if you want. And let's go ahead and take a deep breath in, all the way in through the nose. Breathe into the bottom of your belly, into your chest, into the top of your lungs. Put the tongue at the roof of your mouth. And then we're going to let out a buzz breath. So follow my lead. I'm going to keep going. Let it all the way out, all the way out. And hold it at the. The bottom, hold it. And if you need to breathe in, that's totally fine, too. But I want you to hold that at the very bottom, those empty lungs, and then go ahead and take a deep breath in. Okay, great. So you can repeat that and that instantly. I mean, how many felt maybe a little bit more relaxed just doing that? Right. You can imagine doing that two or three times and not having people watching you. Right. Not being around other others. You could really get into a deep, relaxed state. So this is a simple strategy that you can use to increase nitric oxide. You could do it while you're driving. This is another technique. It's called bakshrika breath, but it's also known as yogic coffee. So if you need some energy, but you don't want stimulants, then you can do a yoga coffee exercise. So I can demo this for all of you, and certainly you're welcome to try it. But what we do is we start with our palms facing forward and our arms pull back like this. And if you are going to do this, just if you have arms on your chair, then just be mindful of that. I think we could do a gentle demo. But what you're going to do is you're going to shoot your arms up in the air like that. And then as you bring them down, you bring them down, you close your fists and you're going to breathe out forcefully through your nose. Okay? So I'll show you. Okay, so what you'll do is you'll blow out forcefully and it will clear your pipes out. So if you're not in there, just watch over the person beside you. So this will. This will forcefully Breathe through your nose. What this is doing is it's exercising your diaphragm. Okay? So this is a powerful way to stimulate energy production. So you would do this 30 times, rest for a few seconds, maybe 10 seconds, and then do it 30 more times, and then rest and do it 30 more times. You're doing 90 repetitions. Okay. If you want to wake yourself up, if you don't have coffee handy, or if you're just trying to quit coffee or quit stimulants, then this is a great way to use your breath to activate your sensory system. All right? Breath of Fire. So this is a really simple breathing technique, but requires some practice. So Breath of Fire is when you're breathing as fast as you can in and out, ideally through your nose, or you could use your mouth. Whatever feels most comfortable in a seated position, just like you guys are right now. We would breathe in and out. So it would look something like this. I'll have my little snot rag ready just in case, but it'll look like this. So let's go ahead and try that. You can all try that together if you want. So you really want to push through. Okay. With your diaphragm and it. And if it feels hard, it's because we're deconditioned. Right. The first time I did it, it was hard. It was like, oh, my God. Like, how is. Why is this so hard? Is that in, out? In, out. Yeah. So in, out. So dog sniffs. What's that? It's like a dog sniffs. Okay. Yeah. So you keep your tongue at the roof. Right. Not hanging out. So we want to feel. We want to pull. Was that hard? Harder than it looks. Right? So when I first saw somebody do Breath of Fire and I tried it, I was like, shit, I'm never gonna. I'm never gonna be able to breathe like that. But it takes practice, and literally, within a few days, you'll see a dramatic difference. Okay? So it doesn't have to be hard. None of this has to be hard. We just make it fun. Alternate nostril breathing. So you may have seen people breathing in and out of one nostril. It's a really easy way to remember this. So if you want more activation of your right brain. Okay. And your left brain, we can do that using our breath. Think of it this way. If I want to put my foot on the gas, the gas pedal is always on the right side, right? So if I cover my left nostril, and I can use my thumb, and I breathe in and out through My right nostril, it's going to stimulate my sympathetic system. It's going to stimulate me and give me more energy. Okay, so you'll breathe in and out through that nostril. Okay, so. So this will stimulate me. So maybe it's hard to do on a meeting if you're on a video call, right? But we all give each other permission to do alternate nostril breathing, right? And then the other nostril is your left nostril. You breathe through your left nostril. That's going to put you into a more creative state. Okay, so left brain is logical, right brain is creative. So I want to relax, sink into something. I put my foot on the brake, I breathe through my left nostril. Just easy way to remember it if I want to go put my foot on the gas, breathe through my right nostril. So that's alternate nostril breathing. All right, we talked about mouth taping. So do you know the number one reason why kids need braces these days? Because if you look at your grandparents, did your grandparents need braces? When they study the jaws of our ancestors, none of them needed braces. In fact, if you study animals in nature, they don't need braces. The reason that we have an overcrowding of our children's teeth is because our food has become soft. Soft food creates weak jawlines. Okay, so my son, for example, he had a. He looks quite look like this guy right here, but his jaw was like this. We call this a prognathic jaw, sorry, retrognathic. So this is retrognathic, where the jaw looks like this. And this changes the airway and the obstruction that we have. So our posture and our oral position, positioning changes how obstructive our breathing is in. This guy, you can see, has a well developed jaw. Okay, so soft food doesn't stimulate the stem cells in our jaw, and our jaws are smaller than they used to be. As a result of that, we have overcrowding. So if you ever, if your children ever need braces, look into mouth taping, look into palatal expanders that will expand their palate instead of pulling their teeth out. Because if you pull their teeth out, that doesn't expand the jaw. The jaw stays small, the airway stays obstructed. So they have a beautiful smile, but crappy breathing. Okay, so little simple thing about that mouth tape, 3M micropore tape, very inexpensive. A couple bucks for a roll of it, lasts a long time. You just need about an inch and just put that there at night and watch what Happens. Some of you might start dreaming again. Some of you might wake up more refreshed. It's okay if the tape comes off in the middle of the night. You'll get used to it over time. So my son even mouths tapes at night as well. All right, Diaphragmatic vacuums. So this is something that you can do anywhere. You could do this one while you're driving. In fact, we do this while we're driving. A diaphragmatic vacuum is basically sucking or taking all the air out of your lungs and taking your lungs through their full position all the way from the bottom all the way to the top. Almost like the buzz breath. So what we're going to do is we're going to take a deep breath in, and then we're going to count to 10 or say the Alphabet over and over again. But we're going to say it out loud because this is going to stimulate our system. And so we can all count to 10 over and over again until all the air is out of our lungs. Okay, so let's go take a deep breath in. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 1, 2, 3, four, five, six, seven, eight, nine, ten. 1, 2, 3, Four, five, six. Repeat, go. Keep. 1, 3, 4, 5, six, seven, nine, ten. 1, two, three, four, five, six, 79, 10. 1, 2, three, four, five, Six, seven, eight. 1, 2, three, Four, five, six, seven, nine, 10. 1, 2, Three, four, five, six, Seven, nine, ten. 1, Two, Three, Four, Five, Six, 79, 10. 1, Two, Three, four. And you want to let all that air out. Just keep going, keep going. And then at the bottom, you're going to hold it. Okay? Keep going all the way. Hold it. That's okay. So just do your best. So what you're going to do is you're going to feel. It's much easier to suck your stomach in because your diaphragm is in its highest position. Okay. And when we hold this, we're re educating that diaphragm. Some of you might feel a pulling in your back. Some of you might feel like it really, really straining you a little bit as that diaphragm goes into that position again. And then what you'll notice is as you take that next breath, you'll feel that diaphragm move all the way back down again. So your diaphragm can move up to 6 inches. What that means is now we're pumping those organs, we're pumping the lymph out of those organs. So these you can do throughout the day. You don't have to talk out loud if you don't want to, but you want to get all that air out as much as you can. That's going to help you increase. It's going to help you increase that translation of the diaphragm and increase lung capacity. In James Nestor's book, one of the things that he realized in studying breath is that the greatest predictor of lifespan is lung capacity. Fascinating. So your grip strength, your lung capacity, and your hamstring flexibility are very easy ways to determine your lifespan. Hey, think about it. When we're born, what's the first thing doctors look for? They're not listening for your heartbeat, right. They're waiting for you to breathe. When we die, what do we say? We don't say, oh, his heart beat one last time. No, we say, he or she took their last breath. It is a profound indicator of longevity. So this is a really simple device. $26. It's not what you might think it is. So this is a spirometer. And what a spirometer does is it tells us what our lung capacity is. So you would do an exercise like the one we just did, diaphragmatic vacuum, and then you would suck in, and you would see this go up, up, up, up, slowly. So when I first got this thing, I was like, oh, this is no problem. Right? So I got up to, like, 4,000. Now I can get almost like 7,000. And so I have to, like, go all the way to the top, let it come back down a little bit, and then suck in a little bit more, more. So your lungs will. You can train them over a period of time to have a much higher capacity. Okay. So that can add years to your life by learning how to breathe. This is $26 on Amazon. You believe they don't give this to COVID patients? Right. Like, it's just simple things that we can do that don't cost us anything, but cost us everything if we don't do them. So we call this an incentives barometer. Because you can, just in case you're wondering, nomenclature. Because we can change the goals for people. So is that a training mechanism or a point of measure? It's both. Yeah. So we could. You could set, like, goals for yourself. Right. And that's what that little tab is for. Or it's. I mean, now, if we all had our own, like, I guess, mouthpieces, right? I could pass it around, but get your own, right? And try it out. Experiment with it. Watch what happens. And if your lung capacity increases your quality of life Improves significantly. And actually, while you're doing the exercise, you're creating that translational diaphragm, you're squeezing your lymph organs, and you're doing all that good stuff at the same time. So your breath is the bridge. And so there's a concept I use called autonomic pairings. Don't let this overwhelm you, but I want to show you this picture because right now you have a system called the autonomic nervous system system. And this autonomic nervous system is determining should I be in a state of stress or should I be in a state of rest and digestion. Here we have all the organs on our left hand side. So when we're under a state of stress, our body immediately sends a message to the rest of our. Our brain sends a message to the rest of our body that we need to go into survival mode. You only make. You only have five liters of blood. So if you're going to run away or fight something off, that blood has to come from somewhere, doesn't it? So guess where the blood comes from. It comes from the trunk. So immediately when we undergo stress, all of these organs shut down. In fact, when we're under stress, there is a 90% decrease of blood flow to our liver and kidneys. There's an 80% decrease of blood flow to our digestive system. So if I'm actually wanting someone to improve their liver health or their kidney health, or their reproductive health or their digestive health, where should I be sending blood flow to those organs? Where I send flow is where I send function. If I want to grow the grass here, I don't water it over there and expect it to grow here. If our nervous system is not paired correctly with the task, we're going to start getting subpar results. That's why they tell you not to eat and go swimming. Because your food's trying to be digested, but you're trying to swim and your body's like, dude, how are we going to do this? So this is why something as simple as slowing down chewing your food, having more mindfulness, can shift blood flow to go to the organs in the abdomen to better digest our meals. It naturally lowers blood pressure. It will naturally improve reproductive health. Right. I know that we see a lot of clients with infertility issues, and usually they get pregnant when they stop trying, because trying to get pregnant can be so stressful. Okay, so we decrease blood flow to all of these organs. Again, where do diseases start? Right. You don't hear someone dying because Their finger has a disease. Right. It's because of the trunk organs. Right? So by breathing correctly, we can detox these organs, we can remove the waste, we can remove the lymph. And by being in the right state of our nervous system, which we can achieve through breathing as well, we can heal these organs, too. Okay, now, there is one nerve called the vagus nerve. Has anyone here heard of the vagus nerve? Okay, cool. So the vagus nerve is probably the most important nerve in our body. It's cranial nerve number 10. Don't worry, you won't be quizzed on that. But it starts in the brainstem, and it goes into the face and wraps around your lungs, around your heart, and around all of your organs. So this one nerve, you can see the sophistication here. This one nerve goes to all of these systems in your body. If I could stimulate that nerve and get more blood flowing to these organs, would that be important and valuable to my health? Absolutely. Let's talk about that. This is the vagus nerve. You can see, it goes to all of these organs and all of these systems. Let's talk about stimulating the vagus nerve. So some of this is going to sound familiar, some of it's going to sound new to you. How many of you use a tongue scraper? Okay, so some people use a tongue scraper to clear some of the stuff off their tongue, but a tongue scraper actually stimulates your vagus nerve. So if you start, you should literally gag yourself a couple of times in the morning and a couple times in the evening, and that'll wake up your diaphragm. Okay? I'm not telling you to throw up, right? So make sure there's no food in your belly and you're gentle with yourself, but that will actually stimulate your vagus nerve. And if you get tears, that's a bonus point, because where the nerve enters into the brainstem is right next to the part of your brain stem that produces tears. So you know you're getting a strong enough stimulation if you have tears. The other thing that you can do is gargle. How many of you gargle in the morning? Okay, a couple of you. And so there's a difference between swishing your mouth out with water and gargling. Okay, So I won't demo that, but, you know, fill your mouth up with an amount of water that's comfortable for you and gargle the Alphabet twice, and you would do it as loud as you can. That's going to stimulate your vagus nerve. Okay? Another thing you can do to stimulate your vagus nerve with gentler ideas is going to be breathing. So deep diaphragmatic breathing stimulates the vagus nerve, chanting stimulates the vagus nerve, and humming stimulates the vagus nerve. Okay? So when you hear your favorite song, hum it. Hum it at the top of your voice or top of your capacity if you can. Right? So that's going to stimulate this system which is going to activate that inner healer inside of you. All for free. Okay? So this is. I hope you're finding this interesting because it's so powerful once you start implementing it. Just remember this, where you send flow is where you send function. So if I want my right brain functioning better, I need to send blood flow there. For my kidneys working better and my liver working better, I need to send blood flow there. If I want a bench or curl more weight, I need to send blood flow to my arms, right to the those muscles. So that's important to note. All right, now let's switch gears and talk about light. So just as food is important for our bodies, light is important. And if not just as or more important than our food. And this is something that's very often overlooked. So I said if we can get our blood sugar balanced and we can realign ourselves with the rising and setting of the sun, every other thing falls directly and breathe correctly, of course. And everything else falls into place. So all animals, all plants, all of mother nature guides its physiology based on the sun. Except humans. Because of our exposure to artificial light, what we would call toxic light, we end up with a dysfunctional brain, a dysfunctional nervous system. Okay. And it's not optimized for our health. So let's talk about how light impacts us. So on the left we have white LED spectrum lighting. On the right we have the solar spectrum. So we can see very clearly that on the left hand side we see an abnormal spike in the blue range. And we're missing a lot of this information here. Do you see that? Okay, so light is coated with information. Just like, you know, the Internet is light, isn't it? It's just light information going from one computer to another through the Internet. And you guys probably know how that works better than I do. But what if that information was missing bits of data? It would be a problem, wouldn't it? Okay, so we have overstimulation of that blue spectrum of light from our computer screens from fluorescent lighting, for example. Okay. And we have an underrepresentation of this spectrum of lighting. Now what you'll Notice is, look at this spectrum of lighting. It's green. Isn't that powerful to see that difference? What's green in nature? Plants, leaves, grass. This is why being in nature is so relaxing. Because we're getting more exposure not only from the sun to that green spectrum of light, but the plants are reflecting it it back to us. Okay? So this is why we want to pay attention to our lighting environment. So critical and ways to do that really simple way is, you know, this is a pair of glasses, for example, which have a blue blocking lens in them. Okay. So I know some of you might wear glasses, some of you may not. These are non prescriptive. And what it does is it takes out and you can pass these around if you want. Yeah, that's fine. Might have some fingerprints on them. You can try them on and you'll see that it changes the temperature of the lighting that's being filtered. There's another lens and just hold on to those for now. There's another lens which looks like this. This is an orange lens. Okay. And this is a red lens. So let's think about this for a minute. When we're in, when we have full spectrum lighting, we're getting lighting that looks like this. And then in the evening, after the sun starts going down, we start moving into the yellow, then the orange and then the red. Okay? So if I were to light a fire or if I were to use red lighting, which I'll show you in a second, then I would be in this spectrum of light. This spectrum of light blue and green light reduces something called melatonin. Melatonin. We think of melatonin and we think of what? Sleep. Sleep? Well, melatonin is actually your most important, important immunomodulating hormone. What does that mean? It's the most important hormone for your immune system. It's not just sleep. Okay. So when we have a virus and all this stuff going around, the light environment that we're in signals our immune system to either shut down or turn up. So if I were to use nature as an example, right when the sun comes up, what color is it? Kind of reddish, orangish, yellow. Then full spectrum. And then it goes back to yellow, orange and red. And then once it gets below the horizon, where is the source of lighting usually coming from? It might be a campfire. When I light a campfire, what color is it? Yellow and then orange. And then what color are the embers? Red. Right. Where is the light coming from? It's coming from the ground up. So the light is actually Hitting the top of my retina. That directionality of lighting also changes the signal that my brain is getting. Does that make sense? So if light's coming from above, it's telling my brain it's daytime. It's hitting the bottom of my retina. If light's coming from below, it's telling my brain it's time to start going to sleep. Artificial lighting decreases melatonin by 40%. In effect, decrease your immune function by 40%. I don't think any of us signed up for that. This is where you can mitigate by wearing lenses like this. This is like a wind down lens. We call this an active recovery lens. And then an hour before bed you would just clip these on top. You can try out all different combinations if you want. So just a magnetic clip. So this would be your base pair. And then you could try this pair on. Right. So this would be like dinner time, stuff like that, after the sun's going down. And then you would put, you could put the red one on and see what that feels like. So the red lens will block out blue and green light. So if you look at his shirt, it probably looks black to you. Yeah, yeah. Because it's blocking out all the blue light. If you look at those recycling bins, they probably look black to you. Don't ruin it. So you can, you can pass this around. So you'll see that. Yeah, so those are not blue. So try it out. You'll see, you'll see they look, they'll look like a dark. But if you're colorblind, Red cream. Give it a try. Give it a try. Yeah, so you can try it here. There's those different filters. Oh yeah. That looks black. So all that blue light that would normally be reflecting is going to come off now. We also have filters on our computer screen, something called Flux. Does anyone here use Flux? Okay, so it's a free app and what it does is it changes the temperature of your screen so that it takes out all that blue light. Now we're moving towards this end of the spectrum. So if you have to work late at night, you don't have a pair of glasses like this. That's fine. You can add a software to your phone or to your computer and it does the work for you and it does it automatically based on the time of the season and the setting and rising of the sun. There's an app that does that. Yeah, it's called justgetflux.com Yep. So Red light is super important. So. So one of the things that we do at home, replace your screen time with green time. Light fun fact. So kids that walk to school or adults that walk to school above ground, getting sunlight will have better focus, better motivation, and a better sense of reward and completion. Because natural sunlight increases dopamine production. Dopamine is what we call the get shit done neurotransmitter. So if you want better focus, get some natural sunlight. It naturally raises dopamine. So kids who walk to school are less likely to have behavioral disorders because they have more dopamine. All right, we talked about the glasses, location of light source. So this is what it looks like in our house when it gets dark at night. So we turn off all the overhead lighting because I don't want to stimulate my brain thinking it's daytime. And we turn on this bulb. So this is a flicker free LED bulb. We get these from Australia and we have these in our bedrooms and we have them in certain places in our home. And we turn these on at night, we put them on a lamp on the ground so it's plenty bright that we could still see where we're moving around. It's actually quite bright here. But this is not going to decrease melatonin production. Okay? So you get zero decrease in melatonin. You get a flicker free LED bulb. And this helps you wind down in the evening. So one of my friends, I do a lot of speaking for a men's group and it's called Front Row Dads. And these are all like super high performing entrepreneurs. And the biggest challenge they have is sleep. And they have access to all the best doctors in the world. And then they call me and they're like, you know, I've tried everything. I've taken all these supplements, I've done all this, I've done all that. My sleep sucks. And I told the guy, john, I said, john, humor me. And I said, I want you to do a lights out challenge. And he wears an OURA ring. So we were able to see what happens. And he called me up three days later and he's like, man, I spent so much money trying to fix my sleep and all I had to do was turn my lights off. Within three days, he was sleeping like a baby again. Okay? Because he wasn't fighting his biology. Now, I can give you sleep pills, I can give you melatonin, I can give you all kinds, I can sell you all kinds of stuff, or I can honor your body and help you understand how it works. And then you can have the awareness of whether you're going to do this or not? See, my philosophy is I never blame my body. That's such a cop out. You've got this trillion dollar piece of technology, nobody's taught you how to use it right? How dare we blame our bodies? It's the thing that built us. But we have an entire system that wants to do that. It's your genes, it's your age, it's this, it's that. That's like hopeless medicine. Right? When we understand how our bodies work and how to work with them, we can roll the boulder down a hill. This is how our clients can lose 40, 50, 60 pounds in six to ten weeks. Without effort, without exercise, without straining themselves, without anything. Because we roll that boulder down the hill. Okay? So this is powerful medicine. Don't let the simplicity fool you, okay? That's one of my challenges that I try to have to help people overcome is it's so simple that it's almost underwhelming. Right. Okay. Location of light source. So in the evenings, think of where the sun is. The sun is below the horizon. Our lighting should come from below the horizon. Really simple. Okay. Hidden wonders of sleep. Now let's talk about sleep. Let me ask one question. Sure, go ahead. Tell me your name, please. My name is Margaret. Margaret. Nice to meet you. So I'm in Edmonton. Okay. So in the summers, like we've got sun from, you know, 4 in the morning until 10:30 at night. But in the winters we've got sun from like 10 in the morning till 4 in the afternoon. So how, how do you apply some of this stuff to that? Because obviously like that throws our whole system is kind of into upheaval. Yeah, fantastic question. So there's a couple of ways. There's actually an orange bulb that this company makes. So maybe we switch out the bulbs and we could be very strategic. And maybe this is more of a one on one type of answer, but we can be very strategic with the types of bulbs in different rooms in your house. And the flux will automatically adjust your computer screen for you. You could also wear the glasses if that's helpful for you as well. And then controlling the lighting in your bedroom to help with the sleep is also going to be helpful too. So there's, there's mitigation strategies. Yep. So you. Yeah, so. So you can get a sunrise alarm clock as well. And that, that kind of has a more natural way of waking you up too. Okay, cool. All right. So here is kind of in an ideal world, right? So if you live towards the equator, then the sun would rise and set the exact same time every day. I went to Costa Rica, I'm like, why the hell is it dark at 5 o' clock in the evening? And it's because the days are 12 hours long, five in the morning to five at night. And every day is like that. So you're right by the equator. So let's just assume that this is the perfect day. Sun rises at 6 and then it goes down at 6, and then you have 12 hours of darkness and 12 hours of daylight. So if we look at this, we see that in the morning, we see the red line is cortisol. Cortisol is at its highest. Cortisol helps us raise our blood sugar, helps stimulate us and helps us get through the day. If we don't make enough cortisol in the morning, we're going to crave sugar. So if you crave sugar in the morning, then chances are your cortisol is low and your body is not making enough. So it needs a quick source of fuel and it's going to cause you to crave sugar. I see Margaret laughing. I don't know if that's you. What's those chocolate cravings in the morning? Yeah, that's a magnesium deficiency, but we can talk about that too. So if our cortisol is low, then we might look for stimulants, we might look for sugar. We're going to look for a quick jolt of energy because our body is not naturally aligned. So one way to fix that is to get outside first thing in the morning. So spend 10 minutes outside. Even if you're enjoying your cup of coffee, have it outside instead of in front of your screen, which is the wrong temperature of light to signal your brain to make dopamine. Get outside. Okay. And I would even say if you want to use your screen, use it outside. Even on a cloudy day, it's going to be many tenfolds brighter outside than it is in your home. The amount of lux is going to be so much greater. And then in the middle of the day, we see the sun is above us. When the sun is above us and we get outside, the increase serotonin. Serotonin we refer to as a feel good hormone and it helps us. It's a neurotransmitter that helps us feel good. And then in the evening, that serotonin turns into melatonin. So if you don't get adequate amounts of sunlight during the day, you're not going to get adequate amounts of melatonin production in the evening. So by controlling our lighting environment, we're going to get better physical repair and better psychological repair. We're going to have better energy, less focus, food cravings, less ups and downs with our blood sugar and then everything else self regulates. Okay, so really simple strategy there and then I like to track my sleep. So I like to. Unfortunately these weren't today's results, but you know, I like to track our sleep. I was a little bit nervous about coming here today, not because of speaking, but because of traffic. I just never know. It's always a wild card. Right? So track your sleep because then you know your most. Okay. If sleep is your most. One of your most powerful tools for healing, the most powerful tool, I would argue, wouldn't the quality of our sleep matter? So children do three things when they don't feel well. Anyone know? Well, there's one on the screen right here. They sleep, right? They stop talking and they stop eating. Intuitively they know to fast. Intuitively they know to go inwards instead of outwards. And intuitively they know if they sleep, then instead of focusing on processing all the information that's coming in, their body goes into a state of healing and repair. Adults sometimes do the opposite. Right. We tell everyone how horrible we feel or we push through. We take something and go to work sometimes. Sometimes we have to. And I get that. And what do we do? We comfort ourselves with food. Okay, so tracking your sleep using a ring is such a powerful passive way to see if what you're doing is working. Sometimes it might help you adjust your meal timing. Sometimes it might help you adjust your sleeping positioning. Sometimes it might help you adjust your bedtime and awake time. And you can see how well recovered you are. So you can see how hard to push yourself each day. Okay, so simple tool there. And then I'm going to send Gordy if you guys. Did you find this interesting? I know I maybe went over time here, but I hope you found this valuable. So this is the type of stuff that I love sharing. These are the type of things I love to give my clients because it's practical, it's easy to implement, doesn't cost anything. And the same advice I would give to Gordy, I could give to his. He could give to his wife and it would benefit her. Right? So these are what we call panaceas. These are things that would positively impact everyone here. And then we can also get very specific. I could understand Gordy's brain chemistry better by looking at his genetics. I could actually predict, you know, it's fascinating actually. You could predict people's behavior based on their genetics. So you can actually position people correctly in your company based on their executive function. You could choose the right school for your child and the right way to stimulate their brain based on knowing this information as well. So there's a whole new era of self awareness that's coming upon us. It's accessible to us, it's extremely affordable. It's never been more affordable than it is now. And it's extremely actionable. That's the beauty of it. And so you don't have to wait to get sick to get healthy. I think all of us want that for ourselves. We want to be healthy and we're kind of conditioned to think in a preventative way and that we want to get rid of that preventive model. There's over 10,000 nameable diseases. How many diets are you going to eat to prevent all of them? So instead we focus on how do I optimize myself, how do we become the best version of me instead of focusing on prevention? Because what we fear, we facilitate. So if I want to increase cancer, I create more cancer awareness. It's that simple. Because we bring it into the collective consciousness of the masses. And so think of it this way. You don't operate a business trying to prevent bankruptcy. You wouldn't say, hey, this is my anti bankruptcy strategy. You would say, this is my growth strategy. You wouldn't say, hey babe, I bought you these flowers because I don't want you to divorce me. Right? You would say, I love you. Yeah, fair enough. But you know, all jokes aside, it's because you want to create something magical with that person or with that organization, with yourself. So that needs to be our strategy is a personal awareness of personal optimization and then just operating out of this knowing that we all heal. Everything heals from within, including us. So thank you for your time. I hope you found this valuable. And. That was unbelievable. Sachin. Thank you so much you guys. I I the privilege of having like he gets paid bajillions of dollars to go and speak to companies like Deloitte and Microsoft and like none of this stuff, you know, your doctors are going to tell you this stuff. So I'm just so grateful for you sharing this. And couple things. Housekeeping. Are you okay to stick for maybe some Q and A if the team has. Sure they do. Absolutely. Does anybody need a bio break? Are you good? Okay, so let's do some Q and A and then you have an announcement to make as well. I got to grab one thing and then actually maybe can you talk to them? About if they want to get supported by you and get helped, like how could they reach you? Sure, sure. So we always start with, you know, this is like I created this 30 and 30 dot org as a way to help people kind of work on themselves and kind of take that personal ownership and responsibility. We also have a program that's My apologies, I don't like to sell myself. So I know that's not the intention here, but if you're looking for this type of precision wellness care, then my wife actually does work with clients where we fit you with an OURA ring, we fit you with an appropriate diet, we measure your genomic profile so that we could get super specific and create this heightened level of self awareness. So now you know exactly what levers to pull, what buttons to push to get the maximum benefit. So for example, if I'm helping Nav and I'm helping Gordy, there's going to be some things that are the same, a lot of things we talked about today, but nutritionally we might support them differently. Supplementally we might support them differently. We actually have technology now where we can take your genetic profile and I can create six different reports for you that can help us maximize longevity, it'll help us maximize your immune health, helps help us maximize cognitive function and mood. And then we can actually make a custom compound and nutraceutical just for you so you're not having to take and buy 50 things off the shelf. You could take something specifically designed for you to fit your unique needs. And the cool thing about genetic testing is you only ever have to do the test once the results don't change. And so the test actually has lifetime value. What used to cost hundreds of thousands of dollars to do, you can do for a few hundred dollars and immediately benefit from the information that you get from it. One of my friends, one of our mutual friends, Joe Polish, he actually had the test done. He had spent about a quarter million dollars on his health and he struggled with addiction and he had a lot of trauma growing up as a child and, and I had the geneticist read his report without knowing who he was, without giving it any history. And I don't know if Joe told you this, but Mansoor went over his results and he said it was, he almost predicted his personality and who he had become to a T. So he was so blown away that he bought the test kit for all of his clients in his group and now, and many of them are now investors in this group company because of the powerful information that we can get from not Just the test, but the interpretation of the test. And then, of course, the interpretation is only as valuable as the application of the test. So what we help people do is create not just a temporary strategy for health, but a permanent, lifelong strategy that will serve them for as long as they live, as opposed to just treating an acute problem. And then they come back in years later with something else, and then it's something else, and then it's something else, and you're playing whack a mole with your health. My son's 11. He's never been to the doctor, doesn't even have a pediatrician. I've only missed one day of work in 16 years of being in practice. I had the sniffles that day. So I regret not going in that day because then I could say I've never missed a day of work. My wife is. Been extremely healthy, and we're very grateful for that. But it's possible, right? So I just want you to know what's possible for you, for yourself. When you understand how the rules work, you can leverage them to your advantage. And so we just love helping people in that capacity because it doesn't just transform the individual, but a lot of times it'll transform their family. And you're being given practical knowledge that you can share with others that you love and care about and what's cool about it and about environment like this. Now that you all have this awareness, right? And if you see somebody taking a deep breath or taking some time out in the corner or covering one nostril and breathing, like, you create a culture where you're allowing that and accepting that to happen. So thank you, because I think that's so powerful to be able to welcome that. Thank you for honoring your team members and really focusing on their wellness. Because is, again, if we all take our health, let's just say an average from 7 to an 8, that's a potential 10x increase, right. If we take it from a 7 to a 9, that's 100x. Right? And so I think this is so phenomenal that you're able to do this and you're welcoming this type of information. And, you know, my team, we, you know, we've been in business for 11 years, and I think we've only had like one or two sick days in 11 years because they practice this and apply it to themselves as well. Thank you very much for that. I mean, to your words. Actually, we do honor everyone here, so we've elected to get everyone in order. Right. I shared with you Kaisene Aaron and I and Sachin, I think Nava has one. This thing is life changing. I mean fully transparent. Like our fund is an investor in aura. I mean this thing has been life changing in so many ways and especially working with such. And then when I shared it with James, he said to me, he's like, hey, let's. I want to get this for everybody on the team. And I'm just like, that is very generous. So this is a sizing kit. So please, you'll use this to see you. I think you want to wear it on your middle two fingers as usual. I wear it on my, I stopped wearing my wedding band and then I started wearing this instead. Yeah. So you, so you'll size it and then Margaret, is it okay if they email you the size? Yes, that's perfect. Send your size to Margaret and then, and then you can choose your color and stuff and yeah, thank you James for doing that. And then if you guys have questions. Oh, you have about this as well. Just. He knows it better than anyone. Yeah. So with this ring, with the sizing, just be. So usually the instructions are to wear. Do you have only one sizing kit? Okay, so if you're not sure, the typical instructions are to wear it for 24 hours. Because sometimes you might notice that your ring is a little bit tight in the morning and then it comes off a little bit easier at different times of the day. You want it to be easy to take off, so you don't want it to be where it's hard to take off. So make sure it's comfortable for you. And if you're not sure, then just keep it on a little bit longer so that you can feel it out over the next few hours and that way you're getting the right size. I'm just going to ask personal plan that you were saying, does that fall under like naturopathy or something like that under benefits plan or does it fall if you want to claim it? So at the moment, not right now, because it's, it's actually like very different than seeing a naturopath because a lot of what we do is it's, it technically falls into a whole different category of wellness. But we are trying to get that designation at some point where we can, we can get it covered by insurance because obviously that would make things a little bit easier for people. The limitations of insurance is usually insurance is like disease oriented versus being performance oriented. So a lot of times like if you, even if you were to go to your regular doctor and say, hey, I feel great, how do I feel better? They'll just be like, get out of here. Like, why are you here? Right. So in a performance orientation, it's, it's like the difference again between a tuner. Right. Your insurance won't pay for a tuner, but they will pay for the collision. So that's how, that's how we typically look at insurance. But I do feel like that's probably, probably going to start changing here soon and hopefully we can down the road get it covered. But at the moment it's not health spending accounts. I was going to say, what about health spending? Depends on the employer. So I know that some employers have a little bit more say. So if it's approved through your organization, then it could potentially be covered for the one that we have, it does cover. We have up to a thousand bucks, I think, for. And it's pretty much, yeah, you can spend it. Yeah, that'd be great. Yeah. If you're hsa, who do you do your DNA test? We do it through a company called the DNA Company and they're based out of Mississauga and they have. Is there a reason you ask? Well, yeah, because I've done it. I just wanted to know if it was the same company. Was it 23andMe, it was DNA Power or. Yeah. Okay. So what's unique about their test is they don't look at just the gene SNPs themselves. SNPs are single nucleotide polymorphisms, which you won't be tested on that, but it essentially is a variation. What they look for is something called copy number variants and alleles. So sometimes people will have a misspelled word. Some people will have a completely missing gene. So my friend Joe that we were talking about, anytime he flies, he feels terrible. And what we learned is that he was actually missing one of his detoxification genes. So he has to make sure he eats organic. He has to make sure that he takes special measures when he's traveling to bind those toxins up in his body because he's missing the genes to do that. So typically most tests aren't going to show you that type of information. And then just to reiterate, the test is only as valuable as the interpreter of the test. So you want to make sure that, you know, some, some companies will generate a report, but then they don't have the liberty of having a conversation with you to understand your environment a little bit better. Because our genes express themselves based on epigenetics. So it's kind of like imagine Gordy And I drive the same car, but he's driving that car and he's off roading with it and I'm driving it on the track. Right. The performance is going to be different. Even though we have the same genesis genetics. So the environment also plays a huge role. And, and then knowing what are the low hanging fruit for you based on that report would also be important. Yeah. I mean I kind of foo fooed that at first, like DNA testing, I was like whatever. But it's no joke. Like the results that I got back, I was like, that's why I'm like that. Like it told me stuff I knew about myself. It was just like an affirmation because it's cool. It's super cool. And then to know how you navigate if these things happen or stay away from. To avoid. Yeah, it's a wealth of information for you. Yeah. And you get to kind of know yourself a little bit better. Right. And certainly I believe there's other ways to, to get there. Right. With breath work, I mean, plant medicines. Like there's other ways to kind of go really deep and inwards. But this is a way to do it where you've got this on a piece of paper and you can see, hey, this is me and this is why. And it gives us the ability to, to kind of tap into not blaming ourselves and not blaming our genes either, but taking ownership over them. Do you have them know what their data sharing policy is? Because like I refuse to do 23andMe and all that because there's. They've started to sell their information. Yeah. So they, they don't do that. That's why 23andMe is so cheap because they go back and sell your information. And we've had clients with similar concerns. And although your information is secure and they don't sell it, we have done anonymous DNA tests for people. So then they put a fake name and stuff. But then we know who they are in our system. So then that way even if the information, which won't but hypothetically gets leaked, then you're protected, actually doesn't exist. He's a real sat. Okay. Yeah, that's a great question because I just never know what can happen with that information. Right. And your sessions are in person or zoom. Everything's zoom now. Yeah. So we used to do, we used to have a physical office but then our clients, the majority of them were, you know, international or in different cities and stuff like that. So we go to our office to do a zoom call and we're like, does it make sense. So we actually do it all from the comfort of our home. And we have group like, we have online zoom learnings, we have learning portals and modules, but then we also have the one on one aspect as well. And what's cool about it is that a lot of it is really. And I guess maybe you could speak to it too, is following a protocol. And then once as you go through, it just gets easier, easier and easier and easier. And then we actually pair you with our system to, you know, and that's totally optional too, but we can actually pair you with our system so that we can monitor your sleep scores, your hrv, your heart rate, so we can see how things are adjusting over time as well. Sure. I was really interested when you're talking about the breathing. I actually was the tape for when I sleep. Oh, awesome. I have asthma. And I'd gotten on to a doctor from Australia, I think it was, who really talked about the controlling of breathing to try and help with asthma. And I was wondering, for sleeping, you'd said that the changing positions could really help. This doctor had suggested that sleeping on your stomach was more beneficial for asthma. Do you have any thoughts on that sort of position or how you achieve that? So I know. So typically, typically, if you're able to sleep on your stomach, as long as it doesn't bother your neck. So are you sleeping on your stomach at the moment? I sleep on my stomach. That's the only position I can actually sleep. The only problem I really have, actually is my hands and my arms tend to fall asleep and tend to wake up because the problem is. Okay, what position can you demonstrate? Usually I'll have one arm underneath my head and the other arm down are the exact opposite way. Okay. So one of the muscles that can become tight in people is the pec minor. Do you do any pec minor stretches? No. So you just go into a doorway and go to 120 degrees like this, and at 90 degrees and just step into it. And you want to open up these muscles in the chest. A lot of times when we're working in front of a computer. Right. This muscle gets short and tight. And when you're sleeping in this position, you're kind of trying to open it up, but it may just need some active stretching. You can also get into your armpits like this, and then just get behind that chest muscle and just push it out like this. And that'll open that up too. So you could be. You might be compressing your nerve bundle there. Yeah. I've always found A bit of poor circulation when it comes to hands on sleep or I tend to get cold, but most people aren't cold. Is your nose cold right now? Not really. I do have a bit of a sucky nose but I'm very allergic to lots of things too. Okay. Do you use an air purifier in your bedroom? When I was younger I used to, but I don't anymore. Okay. I also, you know, as part of the nasal breathing, I've been on that sort of breathing path and using that to clear up my nose of congestion. I think it was the amount of CO2 in your blood can help reduce the mucus in your nose. So you just do some exercise or some slight random variations to. Have you read Buteyko any of his work Oxygen advantage? I don't think so. I can't remember the name of the doctor that it was, but I just remember it was Australian. I was in high school. My mom found after struggling through asthma because I. High level. Yeah. So if you, if you look at, if you read the book the Oxygen Advantage, one of the things they measure is you have bolt score. And so basically in the morning you can measure your bolt score by taking a deep exhale all the way out and then holding your breath and counting how long you can hold it. And you want to try to get that score above 20, 20 seconds if you can. Yeah. Yeah. Awesome. What was your name? Joseph. Joseph. Nice to meet you. Question about that one too. If, if someone has, has cold nose and teeth, grinds their teeth at night and breathes through the mouth, what advice do you have to put a pillow on their face? So great question. So first I would. If they're grinding their teeth, I would probably get something to protect the palate. So maybe a bite guard just to make sure they're not grinding their teeth down. Because even if you mouth tape you could still be grinding. And then pay close attention to the oral position of the teeth tongue and make sure it's at the roof of the mouth. And then if you, if you have, have you ever. Is this for you or somebody else? Okay. So maybe you can. She may have a. I don't know if she has a deviated septum or not. Looks like your nose looks pretty straight. So I'm probably not you. But if she has a deviated septum or a blockage in one of her passages, then get her breathe right strips. So these will naturally open up the nasal passage, makes it easier for her to breathe in and out and. And then the bite guard for her Teeth, so she doesn't grind her teeth. And then the mouth tape for her would be helpful and then positioning. So a lot of times we want people. We want people to sleep ideally on their left shoulder, so. Oh, I'm sorry. We want you to sleep left side up, right shoulder down, because that's going to open up this nostril. And when you open up the left nostril, you activate the brakes. So when you go to bed, if you want to sleep on your side, sleep with your right side down. Open up the left nostril in the morning when you wake up. Let's say you hit the snooze button. Sleep with your left side down. That'll open up this nasal passage. You can even put your finger on it. And that'll stimulate you to wake up in the morning. Yes. Yeah, I have a pretty severe deviated septum. Okay. It seems like a surgery might be like the only way to truly correct it. Yeah, I mean, it's. Without seeing it, it's probably. I probably would defer you back to the person that assess that for you. There are ways, not very pleasant, but there are non surgical ways to alleviate that. So what they do is they put a balloon up your nose or into the sinus and they blow it up and then it shifts, it shifts the septum. Did you have like, did you get hit in the face or. Why'd you look at James? Because primary school, I had a fight with this pretty fat kid. Yeah. I think it punched me in the nose. Ah, okay. And I still remember I hurt so much, my tears were like this. Something else. But. Yeah, it didn't really cause any image. But more than that, that could be lying. It connected. Could you? Yeah. Usually injuries will do that. Do you mouth tape at night or have you. I don't. Okay. So I would try that. Pay attention to tongue posture and then tape your mouth shut at night and that'll open up the nasal passages. And then try the, Try the buzz breathing tube. That usually helps increase nitric oxide. All right, well, amazing. Thank you, everyone. Thanks again. Appreciate it.