Let's just look at a few of the ones that, let's call them constraints things that you should not do.

For example, process food.

I don't know a hamburger.

How do we look at the things that we shouldn't do?

Alcohol of a cigarettes is an obvious one.

But alcohol, let's see like and I'm not saying being an alcoholic, I'm just saying, you know, three beers on a Saturday night at the forty year or six bees on a Sunday afternoon.

What are the constraints things?

What are some of the constraints hacks that we should be looking at?

And I just gave you some examples, but maybe you could open that up a little bit for me.

A really good way is, you know, start understanding how to read food labels.

And by understanding how to read a food label, you don't need to know what polysorbate eighty is and monosodium glue to meat is.

All you need to do is pick up anything in the grocery store and spin it around and read the label and just ask yourself, do I know where to find this in this grocery store?

So if it's as rice, yep, I know where I can find that.

If it's as a key sugar, yep, I can find that.

If it says polysorbate eighty, what aisle is that in?

If it says hy fructose corn syrup, where would I find that?

If it says you read dye number forty, the red die thirty artificial flavor, it's not located anywhere in that grocery store because it's not a consumable, it's not an ingredient.

It is a chemical.

So that's the fastest way to get to learn to read food labels is if you read something on the back of a label that you wouldn't be able to walk around the grocery store and find, and you don't recognize where I could get it.

When it says onion powder, could probably go find that.

So that's a very easy way to begin to read food levels and start to get yourself towards a whole food diet.

Shopping the perimeter of the grocery store, being cautious about the aisles, and that's the first place to start.

You don't need to become a citizen scientist and be able to read every chemical or syentth that you know that's that's on a label.

The second thing is you know, This is why you know you don't need to really count calories and count macros.

Our ancestors didn't know calories and fat grams and and and you know the blue zones.

You won't find a single centenarium that could tell you how many carbohydrates they had that day, or how many grams of protein, or how much saturated fat versus trans fat.

What they did was they ate till they were satiated.

Because we actually, you know, we have this whole revolution of GLP one so zempic wagovi manjaro.

All the GLP one is is a hormone that you make in your gut, googles, like polypetide is a hormone we make in our gut.

And how do we make it?

We make it in response to satiation.

How do we get satiated?

We eat nutrient dense foods.

If I put four boxes of Oreo cookies in front of you, you could chew your way through all four of those boxes.

If I put six avocados in front of you, I promise you you could not eat six avocados because the nutrient density is so high that your satiation response would be so strong you would start to feel sick.

If you kept eating.

So my stomach kills me.

Yeah, your stomach kills you.

My stomach.

What you're saying is my stomach will tell me by saying mock you've had enough.

It would just be you will be so satiated your gag reflex or kick head.

Right, And this is how human beings were meant to eat.

Not count macros and micros and try to figure out if something as gluten free and non gmo and vegan and vegetarian and dairy free.

We were meant to eat whole foods.

And so the other thing that I would do is i would draw intention to your sleep, right, And I'm going to teach us when I come to Australia in three weeks.

But I would actually bring attention to your sleep.

Sleep, I would argue, is the most bullied thing in our schedule.

It's like the step child of our day.

Right.

If you ask most people when you go to sleep, they'll say, when you know, I'm done getting all myself done, when I'm done my work or done with the kids, or done with this or that, Well, what's your what's your morning routine?

They'll tell you what that is?

What's your exercise routine, they'll tell you what that is.

What's your routine at work, They'll tell you what that is.

But if you say, what's your sleep routine, no idea?

Right, I don't have a I don't have a routine to go to sleep.

As soon as I hear somebody say that, that's the first thing I fix because by drawing attention to your human superpower, which is sleep, you can completely change the trajectory of your life.

Right.

Why, I mean, why is sleep so important?

I mean a lot of people we know that sleep is important, but we don't know why, right, I mean.

In the body, we have a system that drains poisons and toxins and gets them out of the body.

It's called the lymphatic system.

It's a static system.

It does not have the pressure of the heart behind it.

It moves fluid by mobility, which is why things like tai chi walking are amazing for you, and because it moves the lymph and it gets the waste.

Out of your body.

But there's another system in the brain called the glymphatic system, and the glymphatic system is the waste elimination system for the brain.

It's the only way that the brain repairs, detoxifies, eliminates waste, divides, generates, and this system is active during deep sleep.

So if you're not getting deep sleep, you're not getting toxicity out of the brain, which causes inflammation.

If you're not getting rem sleep, you are not assembling conscious thought into memory.

We learn things during the day, which stays here, and then we store them at night, which goes back here and so into the what's called the hypothemis from the preformal cortex.

So when we get good sleep, we symbol strong memory, we have a learning capacity.

When we get deep sleep, we actually eliminate waste and detoxifire our brain, which is why you feel so amazing after you get seven or eight hours of really good sleep.

Brain fog is another way name for neural inflammation, right, So people walk around with brain fog all the time, not realizing how easy it is to fix.

So can I just get onto the talk about because that's a big issue for me or one that I've been concentrating on.

I think what you're sort of saying, correct me if I'm wrong, But I think what you're saying is you actually need to have a strategy around how you're going to go to sleep at night and how well you sleep for the night.

And you also probably need to measure it because when you show me your screen there from your eight sleep I didn't quite get a chance to look at it.

But how many hours would you say of an eight hour period?

I don't want to know a percentage, but we're talking about like in aggregate every you're trying to get out of your if you'll get a really good sleep efficiency.

Are you trying to get like three hours of both rem and deep sleep in that iight ou period?

What are we talking about here?

So I got you know, last night was one hundred percent of the score.

I got seven hours and twenty eight minutes of sleep.

Yep, My each sleep was an hour and thirty two minutes.

My REM sleep was an hour and thirty.

Five so about three hours altogether?

Yeah three hours talk Yeah, So because you need to be able to measure these things.

I mean, it's good to have a strategy, but if you need to be out somehow measure it so you can sort of know exactly how you are performing.

Or a ring whoop, an eight sleep mattress, these are all great ways to do it.

I mean, what you can track when measure you can fix what you will see if you know you brought up alcohol is one hundred percent of the time that you drink before bed, it interrupts your sleep.

Score one drink or and two drinks while we're talking about any.

Amount about two ounces of alcohol within two hours of bedtime.

And that's for a number of reason because it's not.

The alcohol, it's what the alcohol becomes.

Alcohol gets converted into something by the liver called the setyl aldehyde.

And the set aldehyde is not only a poison.

Your body can handle it, but it's a poison, but it also drops the pH of the blood.

A pH range of your blood is very narrow, it's about a half a point.

We know that as you move towards the alkaline end of the spectrum, you are in a disease free state.

As you move towards the acidic end of the spectrum, you're in a disease perne state.

Does that mean every time you're acidic your diseased.

No, it doesn't mean every time your alkaline you're healthy.

But the point is that the more that we can stay towards the upper end of that scale, the healthier we are, the better our body functions, the less inflammation, the less oxidative stress were under, the less free radical damage going on.

And so when you drink and.

It converts into a setyl aldehyde, a set all aldehyde drops the pH of the blood makes you more acidic and is a poison that your liver and other organs in your body your brain have to process.

So alcohol also converts to sugar while we sleep.

So people have a couple of glasses of wine to go to sleep because it's first will make you sleepy, but then it starts to wake you up.

Why because as you process the alcohol, your blood sugar starts to rise, so it's almost like having a candy bar in your sleep.

And so now your glucose is rising, which puts you in awakened state.

Your pH of your blood is falling, which makes you foggy and irritable and gives you a headache.

So you know, at least during the weekdays, you know prioritizing your sleep and actually just drawing attention to it.

A lot of times you'll find that if you know, if you really examined your day, you're doing a bunch of nonsense.

In the sixty to ninety minutes leading up to sleep, you're scrolling through Instagram.

You know, you're watching a show that you really don't even need to watch.

It just sort of barely entertaining yourself, and you could be donating that time to your temple.

You know, I really feel like we should look at our bodies as a temple and we should say I'm only going to let things in that serve me.

I'm not going to let thieves into the temple.

I don't care how pretty a suit you have one, and I'm going to do things that are in service to my temple.

I'm going to clean water, clean air, clean food.

I'm going to treat it well.

I mean, I'm going to build this sort of imaginary fence around myself, and I'm going to buffer things that are trying to get into the temple, which includes a lot of relationships that we have.

And just adopting this mentality and not changing your whole life overnight will set you on a trajectory to be the most ultimate human version of yourself.

Where's the middle ground here?

I think what I do with people as a starting point, And then you were cutting whites, So I say I had a client the other way, very successful physiotherapist, very very smart guy basically said, look, man, I need to lose some weight.

Write me a diet plan.

I went, okay, look, I respect you.

I'm going to go through this with you properly, scientifically.

And I said, that's two steps ahead though me writing your diet plan.

It doesn't matter.

I can write you the perfect diet plan, but if you don't understand the meaning behind the words on that plan, why you're doing, why you're having the porridge, why you're putting the bananas, it doesn't mean anything.

It doesn't mean anything.

It doesn't work like that in any other facet of your life.

It's not going to work in nutrition.

So let's take it two bad steps back.

And what I got him to do, I said, man, just for one week, one week, download my fitness power.

And I'm not not all for tracking my fitness power to track it out where you just track every calorie and that can cause a lot of mental drama, but it's important.

It's important for you to understand what's happening in my food environment right now, so we know what we're working.

Back to measurement, match to measurement.

If we can measure it, we can manage it.

So and what I need you to see is what's going on, and I need you to see it.

So what we got him to do, hey, man, don't change anything.

I'm not going to judge you.

I do this with thousands of people.

Just write it down in this app, send me it and we'll go through it.

And he pretty much texts me after a few days he went, oh my god, I know what you mean.

He goes, I'm eating so more and he goes, it's crazy how this just adds up, these little snacks.

And he goes, you know what, you don't always tell me eat more protein.

I thought I was eating protein, but I was never measuring it, and I'm not getting nearly as much.

And what I'm doing is I'm actually snacking on the bread and everything else kit cats.

Yeah.

And as you know, I used to think I'm getting the small ones, so it doesn't matter.

But when you're having ten of them, jeez, that adds up with calory.

Or when I'm putting the oil in the in the pan, when I'm cooking my eggs in the morning, geez, that adds up with a lot of calories.

You just become a lot more aware of it.

And I think that's the most important thing because I can write you a diet, but if it's not foods that you're used to eating, it's not foods your family eats, it's not things that are familiar with you, that's in your environment, doesn't matter.

You're not going to You might stick to it for eight weeks, you're not going to do it for eight years.

And so getting people to understand, Okay, what are you actually doing?

And then for this person we go through and I go where do you think the issues are?

And the thing is with this nutrition, there's a lot of science to it.

It can be very complicated you and get very in the weeds.

Most people have a pretty good idea.

Most people will probably be able to tell you, I know, protein's pretty good for me.

Protein equals muscle pretty good.

As we get older, we want to keep as much muscle as possible.

Probably need to have a high amount of protein.

Carbs.

We know carbs, yet we go love hate relationship with them.

Do you want them?

Do you not want them?

If you're going to be doing some type of activity, it's probably a good idea to have them.

I always say for carves.

I'm a big advocate if you're going to eat carbs, use them as the vessel to get your fiber.

That's the one thing I say to people, And do you mean as your fiber as your fiber.

So like, if you're getting brown rice, brown bread, you're getting all this really good good carbohydrates or its complex carbohydrates.

We call them the starchy carbs, the granny carbs.

They're going to have fiber in there.

And five is probably the one nutrient that we know.

Hey, if you have thirty grams plus for a guy, thirty to forty grams per day over your lifetime, you're going to have pretty good health outcomes.

So even if you don't like carbohydrates, I compromise with people and go, hey, all you need to do is eat enough of them to get thirty grams of fiber per day.

And then we move down to the fat and we go, okay, well fat's important.

We know, we can put numbers on there and go, okay, you still need fat for that hormonal health, everything else that it does.

You need to get it, brain health, everything, So we can appreciate that there's some importance.

And then all we need to do once we're looking at this data from my fitness power, I can say, okay, MB, you can appreciate not enough protein, not having enough fiber, and then your fat's probably too high because we're having all these other different sources.

We're having, you know, too much ice cream or whatever and bagels and blah blah blah.

So we get too much refined sugars.

That's not giving us fiber, too much fat, not enough protein.

So how do we fix that?

And then I just say basic numbers, and I think that's what people want.

They want basic numbers.

I go, okay, we want to aim for protein.

Aim for two to two and a half grams per kilogram per day.

So my case, it's one hundred and eighty grams a day.

Yeah, one hundred and eighty gram that's a lot of protein, mate.

And then well then you look at it and you go, okay, Well, if we come back to your RMM, let's say twenty one hundred.

If we go, okay, if there's only two hundred grams, if you work out the calories, that's only eight hundred calories worth of protein from you, Is that right?

So eight hundred calories from your day to protein just short.

Yeah, if we're getting two hundred grams of proteins.

So it's not but to get your undergrads of protein, I worked out I have to like eight grams of steak.

Well, that's like two four hun a gram steaks.

That's a lot of steak.

Yeah, I mean for me.

Yeah, because as you get older, it's for some reason.

What the deal is, it seems to be harder to eat as much as I could when I was younger.

I don't know what it is my advertising that.

Yeah, maybe my whole monal system's changing and it doesn't make me as hungry or something.

I don't know what.

And that's where you can use things like supplements.

That's why they're there so I can make it talk about that.

Yeah, so let's use the supplement.

Okay, we've identified Mark.

You're struggling to get the protein in.

Okay, I'm pretty confident you need to get two grams in.

So let's just settle on that, Okay, Jeordie, I don't want to eat this many steaks as chicken beat.

Okay, let's use these supplements, and that is there to supplement your diet.

Ideally we're getting whole foods.

Yeah, we can all agree, and I'm a big fan.

Ninety ten real, I go, ninety ten nine percent of time, get it from whole foods.

Get your protein and your mifats in your car.

I say, ninety percent of your calories should be from whole foods, ten percent be from supplements.

Well, less favorable foods, I guess, and you might be able to include supplements in there, so more processed foods.

I would say, And I say ninety ten.

People go, that's very strict.

I go, you say ninety ten, But then people slide down and then it really ends up being about eighty twenty.

And I used to say eighty twenty to people, but then people slide and it ends up being sixty forty ninety twenty.

George just done a so I can understand that.

So you're saying, if I need one hundred and eighty grams of protein a day, let's call it two hundreds of make the math easy.

I should be getting one hundred and sixty of those grams of one hundred and sixty grams of that two hundred grams of protein from normal food and forty maybe, which is maybe one or two protein drinks.

Yeah, if possible, Yeah, yeah, if possible.

Ideally like in an idea, we get it all from whole foods and you don't feel upset in your stomach, and you can eat this many steaks.

But it's not possible, right, it's not in the realm of reality.

That's why you go especially if you're working and stuff, and if you're a busy guy.

The busy guy you go to life like, I don't have a chef at home twenty four to seven.

I've got to look after the kids.

I've got to do this, I've got to run the businesses, I've got to do it.

So sometimes, yeah, it's a lot easier for me to grab the protein shake, then sit down and cook a medium, rare, well seasoned steak.

Yeah, let's use the supplements there.

So that's what I'd say, two and a half two to two and a half grams per kilo of protein.

I would come down to the carbs and I would say, okay, generally i'd say between three to five grams per kilogram of your body weight.

But within that, make sure you're eating enough complex carbohydrates to get about thirty grams of fiber per day.

Complex being sweet potato or potatoato.

Keen brown, rash brown, bread, the more complex ones that have got the good stuff in their multi grain bread things like that, seeds, So you can go through that and the okay, then we go down to fat and then we go because we can work that out then and go okay, Mark, we're getting eight hundred calories from the protein.

Let's say we're having four four hundred, I don't know, let's say four grams per kilo.

Let's say we're having three hundred grams of carbs, So that's going to work out.

We're going to four eight twelve, twelve hundred, So we've got a little bit good room to move, got a little bit of room.

Whatever's left there, we need to put that into your fat.

Yeah, and so usually that'll work out anywhere from one gram maybe up to one point five maybe up to two grams per kilogram body weight of fat.

And what we're talking about here olive oil, no, Yeah, we're.

Looking at those healthy fats.

Like I think in fats you can get really in the weeds, don't get wrong, Like there's a whole science of different types of fats, and that gets very complicated.

But again you bring this back to basics.

If I show you two fats if I show you a cheeseburger and some olive oi, you can tell me which one's healthy.

If I show you some salmon and I show you deep fried, you can tell me which one's healthier.

So if we can look again apply that real nine percent of the time, let's try and get these healthy fats over here.

And then ten percent, Yeah, okay, maybe we need to stop at a server and we need to get this because they're just running around between.

Maybe we've got to do that.

But ninety percent of time let's try to do it.

But that just gives you a structure there where.

Okay, protein two grams per kilogram, say, carbs anywhere three to four grams, but making sure we're getting thirty grams of fiber, and then for fat anywhere between one gram all the way up to two grams per kilogram.

At least that gives you some structure.

So when you're looking at that app coming back to tracking it, you've got something to measure against.

And like we keep saying, if you can't measure it, you can't manage it.

So let's have a look at where your diet is.

Now, let's work out these numbers, and you go, oh, Jordie, I'm actually eating way too many carbohydrates.

And it's not.

Necessarily that carbs are bad, but my protein intakes suffering because of it.

Okay, So instead of you go in and getting a donut or a croissant, why don't we swap that for some jerky or some other high protein sources so it gives you some type of structure that then we can measure up against and go where am I at?

And that's the most important step, and that all happens before I come in and write a diet.

But once we get to this point and we go, okay, what's your food environment and where your numbers that compared to where I think you should be at.

Now we can start talking about your diet.

Now we can start talking about swaps you can make.

Now we can figure out where are you struggling.

I struggle to eat lunchtime because I'm busy.

I'm in the office.

I've only got access to the cafe downstairs.

Okay, well, what are the better options at the cafe?

What can we eat the cafe that better align with these numbers that we've now said.

And at the end of all of that, what's your goal with your calories.

Do you want to maintain do you just want to feel good?

Are you trying to lose a bit of weight?

Are you trying to put on muscle.

That's when we can extend that out to your calories.

Where do we want to land at the end of the day with your calories based on whatever your goal is.

I want to maintain, I want to lose weight, I want to put on muscle.

So you just told me it says something very interesting.

They're about jerky.

So I often hear people say to me Kido diet, Carnival diet, and vegan.

Also we just look at vegan in a second, but those first two are sort of somewhat related.

Is the Keto Carnival diet or Kido's slightly different carnival But like Carnival, that's just a carnival is a bit more extreme.

Just meat, okay, nothing else, No fruit, no vegetables.

They just eat meat.

What's the general popular opinion of your industry about the carnival diet.

Carnival is interesting because it kind of really got popular within the combat sports community for a while.

And again, like there's no long term studies, right, we don't know if someone let's get a baby.

Let's get a group of babies then pop out, and let's feed one of the Carnival one of them.

Mediterrane we don't have that data so conclusively.

Maybe where I'm sitting, I look at that and I go oh, when that was really popular, I consulted with a lot of clients that had really high cholesterol total cholesterol and really high LDL cholesterol.

And when I looked into what they're doing with their diet, they were all following Carnival and they were eating eight steaks a day.

They were eating eggs, and they're going, it's not necessarily steak and eggs is bad.

But again, if we come back to that structure and we go, okay, let's just say these are the rules that we think work.

The good protein, get your use your car ups to get the fiber, and then let's have the healthy fats.

If we're using those rules, where are we getting the fiber from?

Where are we getting you getting the protein?

But you're getting a lot of fat here.

Disease is a real thing.

That's something we definitely dealt with with very high level athletes too.

I think I probably pulled probably fifteen twenty high level athletes off of a carnival diet and then because of their blood work.

And this is the other thing.

I guess we come back to this measurement we didn't do in terms of measurement.

When we're looking at bloods, that's an important piece because you can have the body composition and I might be saying, hey, mark for you twelve to fourteen percent is very healthy, but you being at twelve percent body fat, your blood markers might be terrible.

So that says to me as the practitioner, hey, we've got a readjusting.

You're either having two little calories too many.

Okay, I'm looking at this.

If I've seen your cholesterols through the roof, the first thing I'm looking at is your fat intake.

Let's see how we can adjust.

And that was something we saw a lot in practice with this Carnival diet.

It is that we just had ongoing clients with high cholesterol and high LDL cholesterol, and funny enough, when we took them off the Carnival diet, put them back in that structure.

Hey, let's get some more different sources of fats, those more healthy fats, the more mediterranean.

I guess we'd call fats get more fiber in their diet and then periodize their carbs around training.

You'd see those bloods correct.

But it's just because it's popular opinion, right, and they go, hey, I'll just watch this guy on Instagram.

He said it was the best, and it's like you and a lot of these guys.

It's the other funny point to it.

They look good.

Yeah, they looked really good.

Like these guys were shredded.

And so from the outside, if we're just using the DEXA as our measurement, looks great, We're going, man, you look pretty good.

But the other measurements should be bloods.

Yeah, and that's and even in the gym they're performing okay, like they put in the carbs in around the training, they were doing okay.

But then you look at the blood and you go, man, like you're a twenty five year old kid, you're thirty.

I know right now you don't care, but in ten, fifteen, twenty years you will care, like you need a change of this.

This is that's not a good panel to have when you're twenty five, thirty years old.

What about ket in that carnival.

I think Keto is a lot more I think the carnival guys is from what I understand of it at least, is you're just eating meat, right, You're just eating meat, Whereas like KETO, I think of what is it bulletproof coffee?

I remember a camera, yeah yeah, yeah, and someone ordering I literally remember someone ordered a black coffee and they put a stick of butter in there, and then and then.

Some msag oil.

Yeah yeah, yeah, yeah, that's the one.

And I just remember sitting there, they going, do you want one?

I'm like, no, God, no, they don't want one of them.

I was like, that's like six hundred calories just sitting there.

And this is the other thing that, like the KTO works, every diet can work if you follow those rules.

And I think vegan is the best example of this, which we'll talk about.

You can be a very healthy vegan, and you can be a very unhealthy vegan.

Like if you're sitting there telling me you're eating brownies, ice cream, chocolates and that's all you're eating your diet, but they're all vegan, that's not healthy.

That to me is not healthy.

So would you be able to explain why why to me, why exercise is so important in the whole longevity game.

And now when I say longevity, I'm talking about living to our optimized length of period at our optimize and optimizing our general health during that period.

That's what I mean by longevity optimization.

Sure, when you think, no, I know, where's exercise fit into that?

How does it?

How does it enhance it and make it better?

Yeah, So when you want to think about longevity, and I appreciate you acknowledge to the fact that people use different terms and so you qualified what you mean by it, most of us are going to say something like this.

There's going to be your lifespan, how many years are going to live?

Okay, great?

And in some amount of years within that will call that your wellness span.

Again, different phrases here, but just you know, you you live and you live well.

We want to live for a long time, but mostly we want to live as well as we can for whatever years.

That we have.

Okay, great, Well, Just below that is something we call the strength span.

So your strength span is going to determine your wellness span, and it will determine your lifespan in large part, but it has a really strong tie to your wellness span.

Here's what I mean as soon as you get below a certain level of physical strength, you can no longer presume activities of daily living.

You can't shower, you can't clean up for yourself, you can't be confident to walk across the street.

And because of that, your physical activity plummets.

You don't walk, you don't do much.

You sit more, you don't stand as much.

You don't engage in social activities.

You don't go to that party in the park for your your grandchild's birthday party because you know it's too far from the road and you hate that thing and it's way over there, and it's rainy outside and you're concerned about you're gonna slip down.

So you see this huge withdraw from social activity that then causes psychological concerns because you have less sense of purpose, you have a larger sense of burden, and you're not engaging in the upcoming and new world.

You start withdrawing, and then things start changing around you really fast, and it gets way too out of control to at such an arming rate, and so you just kind of stop wherever you're at and live in that exact spot for as many years as you can, which is really really hard thing to do so, your strength, specifically in your legs, will determine your interface with the world.

It is the way you locomote, it is the way you get around.

If your legs become just slightly below particular threshold, not only will we have a whole consequence of physiological problems, but then we have all those other things I just laid out again, lack of physical activity, which leads a lack of a social engagement, lack of sense of purpose, so on and so forth.

Those things, if you look at all the research, are the largest determinants of all cause mortality.

And so there's another way to say that is if I were to put you through every single test in the world.

Let's say you're one of our health optimizer clients that we have.

You're worth billions of dollars, and I work with plenty of these people.

There's not a single test you could pay for that will tell you more about your likelihood of surviving than something like a leg strength test or a view to max test.

There's just no other there's no blood tests, there's nothing else in the world that will out predict physical performance for longevity all cost mortality.

So that alone should tell you, Hey, It's not the only.

Thing that matters.

And I don't need you to be a world champion or be some crazy exercise you're training six hours a day or even two hours a day every day, none of those things.

What I'm saying, what we're mostly saying, is don't be in the bottom twentieth percentile.

Don't be the lowest fit person you know.

Don't be the weakest person you know.

Don't have the worst sleep that you know.

Don't have the most joint pain or back issues.

If you have those things, your chances of dying relative to the person next to you are somewhere between double to four to five times as high, depending on the metric we're looking at.

The study design, your age, and like all those factors, right, it is a market increase in all cause mortality risk.

If you look at things like your VEO two max.

This is your cardiovascular endurance, you're aerobic capacity, right, this is the higher heart rate type of stuff.

You'll see similar numbers there that you saw with leg strength and for physical grip strength right, your forearm and hand strength.

You'll start seeing things like you know, twenty thirty forty fifty percent increases in risk of dying when you have moderate to low cardiovascular fitness.

If you compare that to time like smoking, you're probably double or triple the risk with low fitness than you are with cigarette smoking.

Cigarette smoking is awful for you, right, Wow, you can stuck them up.

You can stuck blood pressure, you can sack cholesterol levels, you can stack smoke, you could stay stack renal disease.

And if you look at those things predicted to low physical fitness, physical fitness will not only outpredict them, it's typically two to threefold, if not higher, the predictive power than any of those other markers.

So this is why when people like Guess are harping on it, there's a lot of reasons to think that it is by far and not a small amount.

It has orders of magnitudes, sometimes more important than any of those traditional clinical risk factors or measures.

So if somebody comes into your studio or your clinic or your surgeries or whatever you run, particularly out there in Texas, what do you do to work out?

Let's say someone from sixty to seventy in that ie, just just pick an age group, one cohort.

What is a leg strength test?

What the hell is that?

Like?

What are you trying to see if I can do a deadlift?

What are you trying to work out?

There's no one particular test you can or can't do.

What you want to do is look for global ideas.

Again, I'm not trying to make sure you're the eightieth percent dollar eighty fifth percent of What I mean by that is, if you're in a room of one hundred people your age, I don't need to make sure that you're the top ten strongest girl in the room.

I don't care about that, right, I want to look and make sure you're not the bottom ten.

Right, that's really what we're after.

And I say that to say so the specifics of the tests don't matter that much because we're not trying to differentiate the ninety ninth place versus ninety second place.

I'm trying to differentiate horrific versus Okay, you're fine.

So this could be a leg press.

Find a leg press machine.

It could be a leg extension machine.

If you want to do a front squat, great, you want to do a barbell squad, awesome.

I don't really care because we have normative values on all those things.

So do whatever test you feel comfortable with.

Do it well, get a good quality number and then just Google search what's a normal score for my age, my sex based on this exact thing, and you'll get in the ballpark.

And if you think you're like kind of low ish, then you need to make some serious changes.

If you're really really high, then you're okay.

Keep to what you're doing.

Anywhere in between, then we probably want to make progress.

Here here are the big five chronic diseases.

Actually, glad you're doing me as five, because I've always thought it was I've always read it as four.

I wouldn't know.

I'm on learning.

But you're going to do is five.

That's great, and I want to hear what these are.

I'll see WHI runs the extra one now.

So number one Cindi.

Of escular disease.

Yeah, and there's number one killer in the.

World, number one killing buy a long shot by a big margin.

It's a little bit better than it was in the eighties.

We have made some gains there, partially because we're just much better at doing stuff right.

So you know, I do research and work with the cardiologist at the Victor and Hard Hospital.

Some of the stuff they do is amazing, but it's all reactive care.

You know, it's like taking out yourpendex with one poort.

They can now thread things into your heart and put a stand in and clip the vowels in your heart, you know, just by threading a wir in.

But we're better at doing stuff.

But cardiovascular disease remains a number one killer.

So just on that then if you could just it is number one killer.

But in terms of us getting better at dealing with it, you're just saying more from an engineering point of view, in that instruments are better and there's more efficiency, less cutting out, less invasion, etc.

The reactive care component is better, the procedural component is better.

But we have an aging population as well.

More and more people have these diseases, but it's silent, and what we need to do is actually get in front of it.

So, like kindivascular disease is number one, right, Number two is metabolic disease.

Metabolic disease is a big umbrella.

So some people think metabolic disease, do you mean diabetes?

Diabetes is under the umbrella of metabolic disease, But it's a huge umbrella.

It's actually how your body functions, how you process sugars, how your hormones work, what your body composition is, what your inflammatory processes are.

That's all metabolic health.

And two out of three people in Australia actually are in a state of suboptimal metabolic health.

So they don't have full blown diabetes, but there is something in terms of their function that is interfering with optimal metabolic function.

And will that eventually kill them.

It's likely to eventually drive another process that could put them at risk of a sudden event or of early demise.

So metabolic health is the biggest contributor to things like cardiovascular disease.

It's the biggest contributor probably outsider genetics, or more so than genetics, contributing to things like neurodegenittic conditions like Alzheimer's, like Parkinson's disease.

It's all systems are just not functioning well.

That's metabolic.

So that's number two.

We're talking about in Australia.

Like in terms of your ranking these things a cardiac arrest or heart disease, metabology disease, and the third one is going to be.

There's different ways to rank them.

But like I'm talking more about the burden of disease, right, So Number three is muscular skeleidal disease.

I think this is something that's often overlooked.

I've never heard of that one.

What is it?

Musco skeleidal your muscles and your bone yep, how well is your physical body working?

And for folks who want to really achieve longevity and to really achieve health span.

So that's living your life in your eighties and nineties the way you're living in your fifties and sixties.

Right, I'm doing all the things that you want to do.

One of the biggest blockers to that goal, to that reality is usually muscular scleidical disease.

It's always becoming frail.

Becoming frail, frailty, right, we call it, you know, if you have a suboprom muscle, we call that cycopenia.

So it's a medically defined condition.

Now is it a condition or is a disease?

Cyclopedia?

Like your your muscles start to diminish.

Is it a disease state or it's.

It's more of a condition.

Like how do you separate a condition and a disease?

So, like, I think some folks would think a disease is an active process.

An active process would be like if you had a motor neuron disease.

It's an active process where it's really like something there is an active process that is diminishing your abilities, whereas ycopenia is more so the gradual loss of function.

But from my point of view, we really just want to look at the outcomes, like we need to protect you from active processes, but we also need to protect you from normal time based processes.

The process is like quite similar and the outcome is quite similar, which is the outcome is very clear.

We need to be goal focused, which is strong bones as you age, strong muscles as you age, while taking into account the fact that it actually becomes harder to build to build muscle.

Because are you saying, assuming that it's a frailty which been the end goal, but the muscular skeletal demise, whilst it's sort of inevitable as we age, you can slow down the inevitability.

Yeah, if you know what I mean, absolutely, Look, you know there is a natural decline.

Yeah, So I'll give you an example.

When you're thirty, the cost for you to build on one hundred grams of muscle is going to be much lower than the cost of you trying to build it when you're.

Fifty, what would the cost be, Like, the cost.

Would be the effort and the amount of raw protein that you need.

So basically, you know, like what is the you know, let's say all things accounted for, how much protein do you need to eat to build up one hundred and work out to build up a hundred grams of muscle versus when you're thirty versus your fifty.

So that is a natural decline, but it's about understanding that.

By the way, that's also different from person to person, right, So one key thing that people should always remember is no two people are the same.

We have different genetics.

We're all dealta different hand at the start of life.

And some people you've probably met these people, right, they don't work out a lot, but they really put a muscle very easily.

Yeah.

And some folks they're just at the gym like six days a week.

They're working really really hard.

They're doing all the right things, but something might be blocking them from success.

Right.

So at Evelad we try to find what those reversible things are.

But some of us also genetic.

But that's also important to understand because people are different, right, So we have to play our hands differently if you want to if you want to win.

What's the that's three, So what's the fourth one?

Fourth one's cancer?

I think that's a no brainer.

One in two people will get a significant cancer by the age of eight.

Well, that number is also going down.

Do you mean it's now one in three or or it's becoming.

That age is also going down, right, So like cancer is going up right?

In fact, this is very alarming.

More and more young people are getting cancer.

So if you're age under thirty nine, so if you've been through an age I think the age gap is the age group is fifteen to thirty nine.

Solid organ trumans have gone up by eighty percent?

What in the past thirty years?

WHOA?

So these are very alarming statistics.

So you know, I went through medical school twenty years ago.

When I was in medical school, it was unheard of to have young folks get like bow cancer.

Now it's happens all the time.

Mine's wife is only forty early forties, had breast cancer and passed away.

Cancer is on the rise.

Bow cancer is now the deadliest cancer for people between the ages of twenty five and forty four in Australia.

As an older person's cancer.

It's these, it's these see these are all like, these are cultural assumptions that we make.

And I see a lot of these, and I hear a lot of these.

These are cultural assumptions that we make.

I've got a bunch of these, right, But one of those is cancers are old person's problem.

Well, I just told you the stats, and I see it.

I see it in practice.

Wow.

Also, you know cancer is a tricky one because you know, we can try our best to predict it, and we can to a much larger extent than people think.

We can use genetics, we use family history, we use biomarkers.

But the good thing about cancer is it does have a weakness, which is like early detection.

But you want to make good decisions based on what your risk is, and we know that the risk is becoming higher for some reason.

I think one day we'll look back at twenty twenty five the way today we look back and think about when we used to smoke all the time and say, hey, like that increased cancer rays by one hundred, like across one hundred different cancers.

I think there are certain factors that are happening now, but it is no longer are young, it is no longer an older person's problem.

And the fifth one because I want to go through each one of those in a moment, But.

The fifth find is neurodegenerative disease.

Of course, Alzheimer's.

You know, Parkinson's.

Alzheimer's projected to be by I think twenty forty the leading killer in Australia.

Obviously, it depends how you how you how you define, how what you put on a death certificate as well.

But if you think about the burden of disease and the burden of pain on our community with an aging population, it's it's a real it's a real concern.

Alzheimer's.

And I presume you're neuro degenerative disease, you're including these like Parkinson's.

And neurine disease.

Obviously they're they're they're a little bit rareer, but a vascular dementia, frontotemporal dementias, lowis body dementias all under that same umbrella, but Alzheimer's by far.

So we've got these five five I used to sink the four the fireforcemen.

Now and.

The one that has never really been mentioned to me before is skeletal muscular that's right.

Muscles and bones.

Muscles and bones.

But you know this is not a foreign thing to people though.

Osteoporosis, Yeah, totally.

Well a number people break their hips and fall over and you know, like because they haven't enough muscle to carry them is quite incredible.

I've got friends, older friends who that's happened to.

They face planned and end up and they could have got brain damage, they could have died.

You know, they trip over something and their ability to the fast twitch ability is not there and they can't correct exactly.

And largely sometimes it's something to do with the negligence, but they're not paying attention to either because they're older.

They're sort of walking on they trip over something that you r I might see or you would definitely see, but their ability to correct the position and not land flat on their face and perhaps crack their head open is diminished.

And because then they.

That's a function all deficit function?

Is that?

So is that a disease, that a condition?

Well, it's hard to categorize it, but without a doubt, it's a functional deterioration.

So why don't they have that reaction time?

Why don't they have that appropriate reception to you know, like feel the position of the drawints.

Why don't they have the strength?

Why don't have the reaction time to put their arms out?

And some of these cases, you know, the death certificate might say like bleed in the brain or traumatic brain injury.

But if you think, why did this person even fall over, right, it's often weakness.

It's my CEO skill at all.

I can I just talk something about talk about could you talk about it more importantly?

A topic?

You know, I know nothing about it or don't know very little about other than some observations and the changes in a female during the menopause period, and or probably more importantly, let's start with perimenopause.

What does that mean?

And what what are the what happens to a woman during this process.

I'm just I'm saying, gosh, I speak.

It's a big topic.

So so I'm because I can be so long whended, I need to really be more succinct.

I'm going to try and be more succinct to us.

We'll be here for like five hours.

Let's talk about perimenopause first, pery.

Menopause first, so well, so starting with puberty because we've got to kind of go back to puberty until we can come We've got to start at the beginning before we can come to the end.

Puberty starts in your brain sort of turns the over is on, and then every month you've got this, like for most women, every month or so, you've got this like lovely cycle where you ovulate and if you don't become pregnant, the egg dies, and you've got these kind of hormones which are released from your ovaries.

First of all estrogen around ovulation, and then during the low tell phase, if the eggs are ovulated, you get this kind of rise and then full of progesterone, and then that kind of happens every month.

But those hormones are in conversation with your brain because hormones and molecules that get released into the blood, they travel around the body, they make their way into the brain and they latch onto receptors on cells and have knock on effects.

And so the brain and the ovaries have been in conversation every month throughout your reproductive life, unless you were on the pil in which you have higher levels of synthetic hormones and you flatline your natural hormones, and that's a great source of contraception and has lots of actually positive impacts on the brain for some woman, and other women may have negative impacts.

We can talk about that later.

Or you're pregnant, right, you don't have that same cycling when your eggs start getting old.

So it's the eggs the ovaries that then drive the end of that conversation.

Brain started it when sometime in your forties, foremost women, very rarely for someone in their thirties, but typically in your sort of early mid late forties, eggs start to get a bit old.

That's what it's harder to get pregnant, and that conversation gets a little less reliable between the hormone that the ovaries and the brain.

And so one month, the ovaries may not release much estrogen and the brain the hypothalamus and the brain is like waiting for that signal and is kind of going, I can't hear anything like make more, and the ovaries go okay.

So the next month they might make way too, and the brain's going not and not that much, and the ovaries go okay.

So there's this kind of weird sort of roller coaster moones.

It's very volatile and for someonoman that volatility could last for two months, some woman that could last for two years.

It could last, you know, for varying amounts of time.

Just be called perimenopause.

We would call this perimenopause.

So that's the months and years leading up to the final menstrual period.

And then we would say that a woman is in menopause when she hasn't had a period for twelve months, right, So up until that point, you're in perimenopause and then you're in menopause.

So they're quite different physiological states, and that one of the kind of the hallmarks of perimenopause is your periods get shorter and heavier, or they and then they start getting longer, and then they fade away altogether.

But in that time you've got this massive hormonal flux.

It's not that the estrogen's just dribbling away.

It's like sometimes it's really high and sometimes it's really low and chaotic.

And that's responding to what the brain message from the brain, and the brain's responding to the message from.

The Everything is as a feedback loop.

So it's this conversation where they're shouting at each other and whispering and they're all over the place, and then eventually it all stops and then everything flatlines.

This is all HRT aside.

So what is happening is our body and our brain is responding to these changing levels of hormones.

And not only are is the brain saying hey to the overs, I can't hear you too much, not enough.

The brain is also responding to those changing levels.

Now, what we understand most well is the role that the changing the levels of a varian hormones play in one of the most common symptoms, which is hot flashes or vasomotor symptoms.

So hot flashes during the day when you get really really hot and sweaty, or at night when you're asleep, and it's even worse because typically you're under your covers and then you're hot.

And you know that in the brain, there's the hypothalamus, which is the part of the brain that's you know, it's getting signals about hormone levels, but body temperature and you know, have you eaten, you know what's your blood pressure, you know what's your heart rate, et cetera.

It's all those basic biological body functions, and there's like a thermostat and your hypothalamus with a top level and a bottom level.

You've got one, I've got one.

Everyone's got one for some reason, not entirely sure why.

And women the levels of that thermostat can be tweaked by estrogen, and when the levels start kind of going all over the place, the neurons that are responsible for that don't function in the way that they should, and the thermostat kind of goes a bit narrower.

The bottom can go up so someone can get more susceptible to cold, and the top goes down.

So normally what happens when your body temperature gets too hot and it hits the top level of the thermostat, and you and me and everyone of every age, then you behave in a way to cool down your First there's a physiological response, so when you're really hot, you get you start to flush, so your body's trying to dissipate heat through your skin, so you get read your blood vessels dilat and you're so sweat because it helps that cooling processes, the sweat evaporates, and then you might behave in a way where you start going, oh, gosh, i'm a bit hot, I'll take my jacket off.

Whatever.

In the opposite when you're cold.

But when you're going through perimenopause and that level has gone down, your body temperature doesn't need to rise very much before it hits that top level.

And then your hypothalamus is like, wow, panic stations, it's hot in here.

We need to cool down quick.

And it has this almost like a panicked response, so you get this massive rapid heat dissipation and sweating.

So women just suddenly get this big like kind of heat all through them and you can feel it all the way down through your legs.

It's because part of that's a sympathetic nervous system response, whereby your sympathetic nervous system is dilating your blood vessels and it's also sending a signal to your adrenal glands and your kidneys to release adrenaline to facilitate that kind of process.

Well, so we know that that is set by estrogen because with the hormone replacement therapy or menopause hormone therapy, when you put it back in, the thermostat rises and you become that sensitivity is gone.

So because you can reach is it because the hot temperature the topic the.

Top has gone back up, goes back up you're range, you've got more range, and once you can function normally like how you world or how a teenager world or you know you do when you're you know, young years, and we see different that thermostat being tweaked, like particularly postpart when when you're breastfeeding, that thermostat is tweaked and you get like you can get really really sweet like when you're breastfeeding, because that thermostat is being tweaked.

So we do know it's hormone sensitive.

When you say you get more hormone because you've got much more estrogen in your system when you're bastfeeding.

For you, no, you've got less estrogen.

You've come off the highs of estrogen that you had when you're pregnant.

It's down.

You're almost kind of withdrawing from estrogen.

So it's more so to do with when you've got the less estrogen.

But through perimenopause you've got this kind of roller coastering, so it's coming and going, so the system's not kind of getting to the point where it can reset yet because it's going up and down and up and down.

It's not like it's flat line.

And typically then once estrogen levels flat line.

Then over time and I don't know why it takes so long, and someone and it can last for seven years, this sort of vasomotors symptoms.

It'd be nice if the brain reset a bit quicker, but for some reason it's not.

Once the brain kind of weans off estrogen and gets used to its new state, then the thermostash doesn't require it kind of resets without the estrogen.

But what you can do is use estrogen in the meantime because or else you could have seven years of up to seven years in some woman of these vasomotive symptoms hit, you're putting the hormones back in.

Maybe take it back a step and talk about what stress is actually doing in the body.

So fundamentally, stress is there to help us survive.

It's there to help us reach peak performance.

When we're stressed, whether it's being stuck in traffic or having an argument or trying to complete a task, we're releasing all of these neurochemicals that are essentially preparing us to meet that challenge.

It's going to be diverting blood from non essential things like out digestion, yes, digestion, taking it away from digestion, taking away from your skin, so you can imagine, if it's taking it away from those things, you might your skin will age faster, your gut might you might experience ir irritable bout kind of symptoms as a result of that.

So that's one thing, but it's taking energy to the organs and the brain structures that are going to help you thrive in that situation.

So your airwaves will dilate, signals will be sent to your muscles to make you know, the blood vessels and your muscles dilate, so more blood flow gets to there, so that way you can escape a situation.

You'll get more blood flow to certain regions in the brain as well.

So really all of this beautiful, you know, beautifully linked pathway is there to help us thrive, but also there's a spin off as well.

So it will help you in the short term, but if you're constantly experiencing stress in the long term, well there are going to be consequences.

To reduce blood flow to the gut and to the skin.

You'll get wrinkles, your hair might fall out, and you might have those symptoms in your bowel and your gut.

As I spoke about as well.

Can it cause things like or is there any correlation or any studies that indicate correlation, perhaps as a postal causation things like strokes or brain the brain disorders.

So we do know that you have an increased risk of neurodegenerative diseases.

And basically it causes your cells across your entire body to age faster.

So it affects every cell in your body, right down to the level of your genes.

Is it like as in oxidation, Is it oxidative stress?

What are we talk our stress hormone?

Cortisol literally will go into cells and affect even the nucleus of a cello, So it's a very powerful modulator of how our body functions.

Now, when we think about stress, we often think about things like adrenaline, and that affects your body in the short term for a couple of minutes.

You know, has a very short half life, so it doesn't stain your body for a long time, But cortisole hangs around for a couple of hours, and in fact, if you're really stressed, it will hang around for a lot longer than that.

So you can imagine if you're experiencing things throughout the course of the day that are causing you to be stressed, and it could be more obscure things or more things that we don't think about, like not being able to pay the bills, or you're caring for someone who's sick.

That is going to be constantly triggering that stress response, and that has consequences for the long term.

So in the short term it's great, but in the long term it will actually affect the way our brain cells connect, the way our brain cells function, and in fact, it causes some brain cells to die in certain of the brain and that of course has drastic consequences on the way we behave.

So maybe you just explain something to me.

So there's different types of stress.

So I guess there's probably good stress and bad stress, and good stress can cause can help us build adaptations.

So maybe you could I'm talking as a layman, of course, but maybe you could sort of narrow it down.

What are the how do you define a good stress versus bad stress?

I mean, what's the difference?

Well, I guess there's the emotional component.

So let's say you are exercising.

That's a good stress for the body, right, it's going to be releasing all of these incredible factors that improve brain function, improved blood flow, It even releases things like brain derived neurotrophic factor, which is essentially like a fertilizer for the brain.

So it really helps your brain to function optimally.

But if you hate exercise, then you'll respond slightly differently.

So if you enjoy exer, you'll also release things like endorphins, which make you feel good.

But if you don't like exercise, you won't release them, and therefore you will have more of those negative responses as a result of that.

And a really good study that kind of reflects what I'm trying to say here is they've done studies, for example, on rats, and the rats will be rats love running on a running wheel.

They will just do it as much as they can.

They love it.

And the rats that are doing it of their own choice will have these changes in the brain.

They'll have essentially positive effects on their physiology.

But if you were to force a rat to run, it has the opposite effect.

It's basically causing stress in a negative way, and that has consequences not just for how the rat behaves, but also for its metabolism, also for its risk of you know, ultimately risk of any of negative consequences so really it can be good and it can be bad.

And the difference is really your perception of the stress.

So is that that's good things to talk about?

Your perception of the stress.

How do we Everyone has a different perception of themselves being stressed.

Is that because of some sort of DNA that we've inherited from our parents, or is it something we've developed as we're growing up as kids, like through a socialization of our families, or and how do you know?

Like, if I'm trying to live as long as I possibly can, and I know that certain things stress me out, like at work, for example, something there's something there are some things that I get really aggravated by.

How do I know whether they're good stresses for me or bad stress?

Because you know, I could just stop work, go and become a farmer, or go and play golf every day.

And because I see those guys I went to school with those guys, and those guys are you know, friends of mine, And they look terrible and they don't look like they live longer than me.

That's just my view, haunted at the moment.

They're probably happy, I think they think I think they think they're happy.

But I also for ASO, they're not challenging themselves enough.

And I see doctor Davis Sinclair say things like, you know, in terms of exercise, we should stress ourselves.

Exercise stress and push ourselves to a limit.

And actually, and that's the only way you get proper adaptations as we get older.

Yes, maybe you can sort of dig into that a little bit for me, because I find it completely confusing.

Everyone's got a different.

View mindset matters.

So we're talking about this a little bit before we went on air, and it really comes down to your perception of it.

And another example that I can give of how this works, So there's a really cool study done by doctor Crumb quite a long time ago now and her lab.

We're basically looking at how your body responds to stress depending on what you think about stress.

So they've had a group.

Of managers and they hold some of the managers about the positive effects of stress that yes, it's there to help you reach peak performance.

And your airways opening up means more oxygen is getting into your lungs, and that oxygen is going to help you know your body function and you know, getting more blood flow to you muscles means that you're going to perform better, and having that mindset of that it's a good thing me ultimately meant that they released a little bit less cortisol or just the right amount of cortisol to allow them to do well.

But for the people who were taught beforehand about the negative effects of stress, which are true, but it's also about mindset, right, they were taught about those negative things and they responded very differently.

So if you think about it, we have this sort of optimal level of cordsol in our body to function, you know, in challenging situations, and if you have too much, you end up with anxiety and your performance actually goes down.

And if you don't have enough, then you also have poor performance.

And we see this in athletes who, let's they're playing basketball and there's a really easy shot and you know that they can do it, but there's the crowd roaring behind them, and there's so much pressure and you need to win, yes, yes, and their cortisole actually goes above the range that it's meant to be and as a result, their performance goes down and they miss the shot.

So by changing their mindset and realizing that actually, no, this is good stress, it's helping us to reach peak performance, it means that they will perform better.

And in this study with managers, the ones that actually knew that stress was a performance enhancing thing not only released the right amount of cortisol, they did better.

As opposed to the ones who perceived it as being a negative thing.

They performed the worse and didn't have the right amount of cortisol.

It was either too much or too little.

In so how do you how would one titrate that though in themselves?

I mean knowledge, Knowledge is power.

So once you know that actually stress can enhance your performance, that changes everything.

If you don't know that, you're going to view your sweaty harms and you're right racing heart as a negative thing.

But if you remind yourself, actually it's there to make me be the best version of myself, then you will perform better.

Say it's a long, long term stress.

For example, let me just think of something it's not just on today's transaction.

It's something you're building up towards.

Maybe you're trying to get your PhD publications out and you've got five chapters and you're coming up to defend your PhD, and you're and it's been going on now for months, and you haven't had enough publications in order to get the public the PhD awarded.

I'm trying to think of something it might be relevant to you.

And this, this this anxiety stress goes on for months.

It's there when you go to bed and say when you wake up in the morning, it's just it's not just a little thing has occurred today, not just taking a goal, but it's something that's just traveling with me for months.

How do you deal with that sort of thing in terms of your perception of the stress.

Right, that's where it comes into play where you use other techniques to reduce the effects of stress on your body.

So maybe you can't change your mindset so much, but you can change how you respond to that stress.

And that is where you might start to use certain tools to reduce the effects of stress on your body.

So exercise, for example, is you know, it is fundamentally a stressor, but in the long term it increases your resilience to stress.

Another thing you could do is using the physiological sigh.

So this is gaining popularity.

Is physiological SiGe, physiological breathing?

Yeah, yeah, And I mean kids do this all the time.

If they're throwing a tantrum, they'll be like, yeah, we do it unconsciously.

But using that to inhales and then a long exhale, then ultimately it's the fastest way to switch off that stress response.

Other things you could do include using a sauna, So saunas will all so decrease your cortisol response over time as well.

Yes, I up to about twenty percent.

Other things and pacted cold baths.

Well, cold baths are a really good stress inoculation tool.

What I mean by that is when you're putting yourself in a stressful situation, but you're challenging yourself and you know that it's a safe situation, that it actually increases your resilience to future stresses.

So let's say you have someone who's in the army, then a great way to build up their resilience to future stress is to put them in a stressful situation that they can control, like being in a really cold water bath right, a cold pool or whatever it might be, and then getting them to calm down and to think and to just maybe go through processes in their head that they need to learn or deal with.

And by doing that in a controlled situation, it basically prepares you to deal with future stresses.

I think one of the other and in fact, I probably should have mentioned this first.

One of the most powerful things that we can do other than exercise is socializing.

So when we're.

Socializing with people that we like, then we have a few things happening, and one of those things is the release of oxytocin.

It's even better if you're if you contact, if you hug the person, or you have physical contact, is better, but that has to be consensual, of course, yes.

But what that does is higher levels of oxytocin will have this feedback loop and will reduce that stress hormone cortisol.

So that's why hanging around people that you like, you feel better, you feel less stressed, And that's not just a coincidence.

That's your body's actual body's response to that, and it's lowering those stress hormones.

How does our