The reason I bring up sleep is because I think it's the one habit that incredibly impacts every other habit.

When you get a good night's sleep, you're less likely to eat foods that are bad for you, You're more likely to have the energy to work out.

You're going to feel more motivated and focused at work.

It's the domino effect.

And what I've learned about sleep is that a lot of us are not trying to build up our sleep like we build up other parts of our life.

It's a new year, and this year, instead of creating exhausted lists to build a new you, what if you made one small change with big impact.

In this special My Legacy episode, host Martin Luther King the Third, Andrea Waters, King, Mark Kilberger, and Craig Kilberger dive into some of the best small but powerful habits that create big results.

You'll hear from Jashetti and Roddy Devlukia on how resetting your taste buds can transform your health.

Yabbi Bernstein on what manifesting really looks like, spelling K Brown on shifting your mindset to transform any challenge and kicking things off.

Dave Asprey drops three three or low cost life hacks for more energy and better sleep.

It was a lot of skepticism when biohacking came as an idea.

That was great.

Well, I can ask what gave you the drive to push through that skepticism to bring it to mainstream.

Well, I was pretty sick when I was young.

I had Asperger syndrome.

It's a form of autism, a lot of weird behavioral issues, fat at arthritis since I was fourteen.

And when I reversed all that with what was now biohacking, my goal was I want five people to read my blog, and if they don't go through the hell I went through, I have done my active service.

I thought about making it a nonprofit.

I didn't collect a list, I didn't do anything.

I made a quarter million a year.

I had stock options at a publicly traded computer security company cause I'm a computer hacker.

I was a pretty good one back then.

So it was that I don't want people to go through it.

I went through, and then after I recovered, like, I'm not going to stop, and I was you can make your brain work better than you ever imagined, and you can reverse your age, and you can I'm six percent body fat and I was really obese with a forty six inch waist, and I feel so good, and when my brain works, I'm nice to other people.

And you give me MSG and the wrong foods and I feel like I'm doing exercise with my middle finger muscles, like I'm a jerk, right, So being HYPOGLIBITCHI was a problem for me.

So I just want to.

Teach people, and I write all my stuff.

If I was nineteen or twenty and I just would have known this, it would have saved me a million dollars to recover, and the other million and a half was for longevity.

I'm happy with that, But the suffering, all the times I was just a jerk to people, it was not because I was a bad person.

It was because my hardware wasn't working right.

One of the things, though, that I often think about, is that there is a certain privilege if you will to longevity or health.

What advice would you give a single parent with four children that she wants to be as healthy as she can be and she wants her children healthy.

But we all know it's much more expensive to eat at I'm not going to say the name of places you know, versus getting a value mil at XPlay.

So what are things that she can incorporate for the health of herself and her children.

The good news is that the most powerful bioacs are free.

In biohacking the definition and I thought really hard about this.

It's the art and science of changing the environment around you and inside you so you have control.

So first, what are the goals if you're a mom with four kids?

I have two kids, and I know the goals always.

I just want to have enough energy, right, and I got to make sure I put food on the table and all these things.

So you look at it from that lens, and whether you gain your loose ten pounds probably isn't your biggest goal.

Of course, we all want to lose the weight, but that's not most important.

It's like, can I show up right now the way my family needs me?

So what are the affordable or free things?

One of them is sunlight.

Go outside without glasses on for twenty minutes in the morning and it actually charges your mitochondria and it sets you up to get better sleep at night.

Number two, turn off the lights at night, get some dimmer switches, so sunlight in the morning and darkness in the evening, and eating dinner a little bit earlier, even if it's not the best dinner.

And then you look at, Okay, what are the food choices I can make for the same amount of money that are better choices.

And as an example, if you learn how to cook, it doesn't have to be fancy French cooking.

White rice is really cheap and it's better for you than French fries.

Butter is not more expensive than many other foods on a per calorie basis.

It's cheaper than vegetables.

So now you're getting good fats instead of some canola oil.

So you didn't spend any more money, but you're more nourished.

And your kids are not having these blood sugar swings that makes them into little monsters, right, And they say, how do I get more protein?

And I used to say eggs, but man, they've gone expensive lately.

And if you go to a place like a Costco where you get a big old hunk of meat, it still can be two dollars a pound, and you say, but that's a lot of work to cook it.

It's not boil some water, throw the rice in there, chop up the meat, throw the meat in there, and add some spices.

It's called soup and it's highly nutritious, and you can do that for less than you'll spend at Mickeydeas.

I did not have the privilege of health as a kid.

I was antibiotics every month for fifteen years.

I was pretty sick.

And so when I regain my health, this is powerful and the whole idea of biomicking.

We change our environments so we become healthier.

It's not about going out and spending a bunch of money.

It's about just no one give us the manual for the body, and if you just know what to do, you can have leverage.

And one thing I've done a couple of shows on this, so I've mentioned on shows that just it just makes me angry.

So vitamin D is a longevity some one.

It's five dollars a month.

It's a very very cheap drug.

They're very critical, particularly for black children.

Well there you go, they're more deficient traditionally, not.

Just for black children, for black parents.

Yeah, these good parents they take third kids to the hospital because they're crying, and then the hospital says, well there's five broken bones, which of you beat the child?

And then because this our child, we love our child, we didn't beat them, and they say, well, you're gonna We're gonna take the child to CPS unless one of you confesses.

So then the guys confess and they go to jail.

And doctor Kennell from the Vitamin D Research Institute has testified dozens of times to help get black men out of jail for a nutrient deficiency that has nothing to do with abuse.

And the more we're indoors, the less sunshine we get.

I have very pale skin.

I don't get enough sunshine.

If my skin was.

Darker, I would need it, even a bigger does, right, So teaching that this very cheap supplement makes for better brains, less risk of diabetes, cancer, all the bad stuff, and that the darker your skin and the more north you live, and the more you endoors, the more you need.

This is cheaper than one meal at McDonald's.

And just the knowledge is so critical?

Is it just tell me what to do with very little money or no money to get results?

You should have DMK to go the correct You should.

Have d have to have vitamin K because vitamin K stops the tissues from getting all crusty.

As the age scrolling won't change, your life, but subscribing just might tap that button and stay connected to conversations that count.

Now back to my legacy, Deby.

When I think of your extraordinary work and especially in teaching and coaching individuals how to manifest?

Can you help our listeners?

I think when we hear the power of manifesting, people are both inspired and also there's often a lot of misunderstanding.

Can you can you teach us the masterclass?

How do we do it?

And what are some of those misunderstandings that you can help clear up for us?

Well, I think that manifesting is very much in the zeitgeist right now, and it's it's it's it's quite trendy to sort of manifest.

But but this this idea that that this is this trend or this thing that we do, is very off base because we manifesting is natural.

We manifest who we are, We manifest what we believe.

The the ability that we all have, the innate ability that we all have to to have far more magnitude and impact than we even contemplate, and we can even contemplate is is extraordinary.

And I would I would I would use I would use Martin Luther King Jr.

As the greatest example of manifestation in full form, where there's a movement happening within and a transformation happening within, and then in the expression of that transformation, a movement outside begins to cultivate.

And so what is the manifestation of a movement.

It's an energetic frequency that ignites more energy.

And so those of us who you know, sort of think that this is something that we have to like practice or tap into, it's quite wrong.

It's actually releasing all the blocks and the barriers to the presence of that magnitude that is within all of us.

So our work here partuogari, those of us who are in this kind of dialogue and those of us who are in the service oriented mission.

Anyone listening to this podcast right now raised their hand in this lifetime and said, I'm showing up.

I'm going to serve in some capacity.

Those of us who are in this conversation have a very big responsibility to elevate our thoughts, our beliefs in our frequency, because that is how we manifest, not just what we want and not just some job or some relationship, but that's how we manifest change, That's how we manifest change.

Those of us, particularly those of us who have the privilege of living in a Western culture and the privilege of being able to have the Internet and have a podcast, and have dinner at the table, and go to your kid's school and pick them up.

These are privileges.

Those of us who are living with these privileges at this time have a major responsibility to use to release all the blocks to the presence of that power inside, and to use it for good and to not use it as a magic trick to go track that ferrari or that boyfriend or whatever.

All the nice things that we attract into our life are always a reflection of the vibrational frequency that we are.

But the most important use of that frequency is to be in the service of good.

And so.

The secret to manifesting is to be in the energy of joy.

And in that elevated energy of joy, we are guided.

We're intuitively shown where to go, what to do, how to show up, and we are directed.

And so the and the ease with which we make these decisions, and the ease with I'm sure you guys have seen this, with your with your nonprofit, that that invisible door is open for you, right, that that Oh wow, that thing just happened.

It feels effortless at times.

Oh my god, how did this movement created here?

Where did this this new service oriented thing happen?

Why?

Because you're in the frequency of service, love and joy, period.

So the work of manifesting is just to do whatever it takes to get closer to that consciousness.

And I remember, you know, years ago I sat with Stepak and I said, you know, I'm doing this spiritual practice, and I'm doing this spiritual practice, and you know, where do I go?

And he looked at me, he goes, do whatever it takes get consciousness.

Just do whatever it takes to get closer to consciousness.

And and that's it, and and that and that is that is the secret.

So so you know, for the sake of like, you know, this new generation of spiritual people that want to, you know, follow these manifesting trends.

Great, it's a trend.

If that was what gets them in the door and helps them start changing and healing, wonderful.

But most importantly true manifesting is being in your highest frequency so that you can enjoy your life, be at the highest elevated state, and then therefore show up and help others wake up at the same time period and so OK.

So the question then is how do we do that?

Because in order to do whatever it takes to be closer to consciousness, as you eloquently said, we also need to be at peace.

You inspire millions of people to live their best lives, but also to find and bring peace, especially peace to inner chaos.

Give me one or two tips of how do you best do that?

First and foremost is to notice that I'm not in peace.

We can't heal what we will not see.

So to look at your life and to have those moments like I had on October second in two thousand and five, where we look at our life and we say is this it?

It's got to be better than this.

And to be able to witness in those moments and say I need help, I need a miracle.

Choose to see this differently.

That is a turning point, those moments of recognition, I do not want this opens the door to something new that's imperative.

Uh and and and and then being in a daily humble surrender to a inner wisdom or a higher power of your own understanding, to humbly surrender daily and say show me what you got, show me where to go, show me what to do.

Because even if even if that doesn't resonate with you, even if you don't have a higher power of your own understanding, you can ask your inner guidance system, your inner wisdom, your higher self to tune in and ask what would you have me do today?

What miracles would you have me perform today?

Because the inquiry that the knowing what we don't want to know that we want something new, is imperative.

But the inquiry that's that, that gentle inquiry daily of you know, what would you have me do?

Actually is a sending a signal to the universe.

It's opening up an invisible door for you to open up your conscious awareness to maybe press play on a podcast like this, or to maybe watch that video of Tara teaching you how to tune in softly, or to maybe see that book that falls off the shelf and actually read that book.

So it's that subtle prayer daily of what would you have me do that opens up your consciousness to receive that good, orderly direction that God to guide you towards the next right action.

And then we have to take the lots of little right actions towards that bigger healing.

It's small right actions.

It's not rip off the band aid tomorrow.

It's lots of little right actions.

And so if you stay in that humility of what would you have me do, those little right actions are presented.

To you, then you have to show up for.

Them when you are searching, when you are struggling, when you are experiencing difficulty.

What is one teaching of REVS that you find is an island of strength for you.

There's a lot.

There's a few things that he says that always sort of reverberate in my consciousness.

I think first and foremost that there is a divine conspiracy.

For my success.

Right that, regardless of what you know external circumstances may look like like we live in a friendly universe and God is already said you want like that faith of a mustard seed is saying that, like, I see within you who you are already supposed to be, who you are already made to be.

And you may be in the process, you don't know where you are in that process of becoming the fullest version of yourself.

But God only relates to you as the fullest version of yourself, right as a.

Complete whole manifestation, a divine you know, unique emanation of love, beauty and divine intelligence and pupil There's so many words that just sort of like these are all the reals work just come like don't be quick to offense Like that's another one that hits me up everyone to like where I felt like, oh, should I be offended?

And I was like, no, you know what, you don't have to be offended, like there is I'm jumping around.

Let me go back to the Devince.

That was good though, ma'am.

I have to have you come preaching a god.

You can do it.

You can do a testimony that conspiracy.

Like right now, I just I have a partial rupture of my achilles tendon and I'm laid up so to speak, for a moment and in a period of forced rest.

But there's also like in everything given thanks rejoicing always, there is gratitude in this opportunity, and I get a chance to ask myself, what God would you have in store for me right now?

What's next?

I can't wait to see what's about to come my way.

Right So, instead of focusing on the things that would make me feel down or sad or what have you and believing it goes like this to a certain extent.

But through that reminding, right, I get a chance to sort of like move up a little.

Bit and not go down out, so to speak.

That was a long leader to answer, and I gave you more than than one.

But that divine conspiracy from our success is something that always come.

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Now back to my legacy, Jay.

What would you say, because Roddy has obviously inspired so many people with her books and her you know, cooking and health, what would be one habit that she inspired?

One bad?

If you would say habit that she inspired you.

To change, Oh yeah, it would definitely be my sugar into And I think this is a really important one for everyone because I think people just don't understand the dangers of sugar and how much of it we're consuming, and especially in America, where I feel like so much of our food is just naturally filled with it, and how much of our diets have become infiltrated with packaged foods most of the things we're eating and not natural whole foods.

And so I would say my diet as a whole has been completely reorganized and reshifted through radhi End And it's actually a it's a reinvent it's a redefining of taste buds.

Like it's not even like now, it's not like, oh my gosh, I'm craving this and I can't have it.

It's almost like recognizing that our taste buds are so badly programmed because of what we've been conditioned to eat for so long, and so we think we need it more than we do.

So I think I definitely still have a sweet tooth and I love a chocolate Freights cake if I can get with it.

But definitely made me much healthier my diet, And yeah, that would easily be the biggest one.

That would easily be the biggest.

One if someone wanted to change their overall wellness and energy, what one or two things could they do?

Honestly, I'd say, in this day and age, one of the biggest things to change is I always think of the eighty twenty rule, but in this case, I mean, like eighty percent of the food not coming from a packet and twenty percent of the food coming from a packet, Like if you can make sure that the balance is that way, because for a lot of people the balance is actually the other way.

It's eighty percent coming from a packet and twenty percent coming from whole foods, and so I think that is causing a lot of the rise and a lot of health issues.

So that's one, and I think the second thing would be, I've noticed that the fall in the amount of people that want to cook at home, and most of us are eating foods from restaurants or takeaways, and actually we don't know the oils that people are using, we don't know the ingredients.

We are really unaware of the consciousness that people are cooking it with.

And so the second part to that would be try and cook more meals at home, like connect to your food, understand what's going into it, like read the labels, start to educate yourself.

You know, I think we've put so much of our health into other people's hands, and I think that it's really difficult nowadays because there is way too much information online.

Everybody's telling you you should or shouldn't eat this.

But in our Veda, I just learned how important it is to start to listen to your body.

Most of us are so disconnected to our body that we don't even notice when we're having digestive issues.

We don't realize that when I'm eating this, it's actually causing joint pain.

When I'm eating this, it's making me feel lethargic and not energized.

Like the bottom line is anything that we eat or drink, it should be creating vitality, energy, and likeness in the body, Like you should feel like you can still get up and do things as soon as you're eating foods and it's making you lethargic, it's making you feel heavy, and it's draining energy from you.

That's a sign and the food that you're eating may just not be right for you.

And so the third part of that would be education.

Don't leave it to other people to tell you what you should be doing for your body.

Start to learn.

And the best way of doing that to start off with is start listening when I'm eating this, How am I feeling when I'm eating How is my digestion, How is my mind?

Am I feeling?

Focused and clear or am I feeling foggy?

You know, there are such simple questions we can ask ourselves to really start to tune into the ins and outs of what we're eating and how it's affecting us.

So I would say less packaged foods, cooking more meals at home, and educating yourself, because your health is in your hands.

It shouldn't be in someone else's hands.

Jay, Over the years, you've interviewed some of the most remarkable people in the world and gained their insight and wisdom on issues about happiness and living a fulfilled life.

I like to ask you if there's one or two things from one of your guests or multiple guests that have really impacted your thinking in those areas.

When I think about my guests, I definitely think about a lot of the incredible experts we've had on sleep.

And the reason I bring up sleep is because I think it's the one habit that incredibly impacts every other habit.

When you get a good night's sleep, you're less likely to eat foods that are bad for you, You're more likely to have the energy to work out, You're going to feel more motivated and focused at work, it's the domino effect.

And what I've learned about sleep is that a lot of us are not trying to build up our sleep like we build up other parts of our life.

We want to gain mastery at our careers, we want to get good at our relationships, but so much of that is based on the quality of our sleep.

If you have slept well, you're less irritable, you're less agitated, You're less likely to get angry or frustrated when something doesn't go your way because you have that foundational calm.

And so for me, the things I've learned about sleep, the first is set a bedtime routine.

Try and sleep at the same time every single day, again at least five days a week.

Second is, try and sleep in what's known as cave like darkness.

A lot of us today have flashing lights from TVs, from remote controls, from our phones, whatever it may be.

Try and sleep in cave like darkness as best as you can.

Try and sleep in a temperature that's sixty three to sixty eight sixty nine fahrenheit.

That's the recommended temperature, slightly cooler.

We actually sleep better when it's a little bit cooler than what we think and the last one is have a bedtime routine.

You know, eat a few hours before you get into before you're going to go to bed, stop looking at phone an hour before bed.

Really create that energy to be able to switch off.

And so sleep has been something I've focused on with a lot of my amazing guests and the fulfillment and sleep can give so much fulfillment and peace in life.

I think it would change so much in one day.

We're taking a short break over the holidays, but we're not leaving you empty hand.

In every Tuesday, we're sharing some of the best moments from twenty twenty five to help set you up for a great new year.

We'll be back with all new episodes next Tuesday, with bonus drops every Thursday.