WEBVTT - Ben Greenfield ON: How to Train Your Brain & Body for Optimal Sleep and Performance 0:00:00.000 --> 0:00:04.080 I realize, oh crap, I'm fit on the outside, but 0:00:04.160 --> 0:00:09.520 I'm dying on the inside. High inflammation, low testosterone, disregulated thyroid, 0:00:09.680 --> 0:00:13.160 gut inflammation and gut issues and constipation, all these issues 0:00:13.200 --> 0:00:16.480 that technically somebody with like low body fat and muscles 0:00:16.480 --> 0:00:19.720 who can run and lift weights you wouldn't expect to have. 0:00:19.880 --> 0:00:22.840 But really, true fitness is not about going to a 0:00:22.840 --> 0:00:25.279 little fake box at the beginning of the day and 0:00:25.400 --> 0:00:28.080 pushing fake heavy things around for an hour and then 0:00:28.120 --> 0:00:36.800 walking out and assuming that you're good to go. Hey, everyone, 0:00:36.840 --> 0:00:39.280 welcome back to you on Purpose, the number one health 0:00:39.320 --> 0:00:41.640 podcast in the world. Thanks to each and every single 0:00:41.680 --> 0:00:44.080 one of you who come back every week to listen, 0:00:44.400 --> 0:00:49.800 learn and grow. I am so deeply grateful for our trusted, 0:00:49.880 --> 0:00:53.200 committed community that shows up every week. And today's guest 0:00:53.280 --> 0:00:55.880 is someone that I met a few years ago. Now. 0:00:55.960 --> 0:00:57.880 We've been going back and forth trying to make this 0:00:57.920 --> 0:01:00.920 happen with both of our schedules, with the pandem, with COVID, 0:01:00.960 --> 0:01:03.440 with everything else that's been going on, and I have 0:01:03.520 --> 0:01:06.039 to say that I'm pumped and I'm so excited that 0:01:06.080 --> 0:01:09.640 we're finally in the same room together. I'm talking about 0:01:09.720 --> 0:01:13.479 none other than human performance consultant, New York Times best 0:01:13.480 --> 0:01:19.720 selling author, self experimenter, and one of the most wild, crazy, interesting, 0:01:19.760 --> 0:01:23.039 curious people that I know, Ben Greenfield. Ben, thank you 0:01:23.040 --> 0:01:25.720 for being here, Thank you for showing up, and even 0:01:25.760 --> 0:01:28.200 just a few moments we spent together. I'm already looking forward. 0:01:28.400 --> 0:01:30.720 It's kind of bittersweet, though, because like last time we 0:01:30.840 --> 0:01:36.400 hung out, we were eating wonderful Italian buffet style five 0:01:36.480 --> 0:01:41.000 star resorts, Sardinian food, surrounded by amazing people at music 0:01:41.200 --> 0:01:45.120 that that whole was it Mind Valley a Mind Valley University. 0:01:45.120 --> 0:01:47.920 It was, Yeah, it was. It was awesome this fest Fest. 0:01:47.920 --> 0:01:49.360 I don't think they even call it awesome This's fest 0:01:49.360 --> 0:01:53.600 anymore because that words dated. But yeah, they had like 0:01:54.040 --> 0:01:58.160 it was almost like a Disneyland in Sardinia, some giant resort. 0:01:58.240 --> 0:02:02.120 I remember. The food was amazing, great parties. And then 0:02:02.160 --> 0:02:04.360 I met you. We were sitting at a table at 0:02:04.360 --> 0:02:06.440 dinner and you and I had never met before, and 0:02:07.360 --> 0:02:10.959 Vision Lakhani was there and he introduced us, and then 0:02:11.160 --> 0:02:12.960 we thought about doing a podcast, and that was like 0:02:13.000 --> 0:02:16.760 two years ago. Finally the other side of the world, 0:02:16.840 --> 0:02:20.280 we finally hook up. But yes, Sardinia, you know, what 0:02:20.320 --> 0:02:23.440 was interesting about that, Like Sardinia is well known as 0:02:23.440 --> 0:02:26.920 being a longevity hotspot, or like Nikoiza and Loma Linda 0:02:27.320 --> 0:02:30.519 and Okanawa, you know, one of these so called blue zones, 0:02:30.800 --> 0:02:33.360 even though there's some controversy about the whole Blue zones 0:02:33.400 --> 0:02:36.440 and whether or not the demographic data was accurate or whatever. 0:02:36.480 --> 0:02:39.359 But either way, like people live a long time, they're like, yeah, 0:02:39.400 --> 0:02:42.640 But when you look at the populations that they studied 0:02:42.680 --> 0:02:45.440 in Sardinia, it was a lot of the old people 0:02:45.520 --> 0:02:48.240 up in the Dolomites, right, who were you know, hiking 0:02:48.320 --> 0:02:51.200 up pills with their goats milk and their wine and 0:02:51.560 --> 0:02:54.760 eating you know, small cold water fish and herbs and 0:02:54.800 --> 0:03:00.480 spices and teas and living this like outdoor lifestyle combined 0:03:00.520 --> 0:03:03.120 with social relationships and love and all these things that 0:03:03.360 --> 0:03:07.640 we know now feed a good not just health span 0:03:07.760 --> 0:03:10.440 but lifespan. And then we got to Sardinia. So that 0:03:10.520 --> 0:03:12.440 was like the picture I had painted in my mind. 0:03:12.960 --> 0:03:15.000 But then when we got to Sardinia, we weren't like 0:03:15.120 --> 0:03:18.680 up in the craggy hills with like old Italian people 0:03:18.880 --> 0:03:23.840 drinking table wine over small you know, fish and tea 0:03:23.919 --> 0:03:26.200 up in the mountain somewhere This was like a full on, 0:03:26.400 --> 0:03:30.840 like five star resort with like golf carts and like 0:03:31.240 --> 0:03:34.640 man made beaches inside giant walls, and so it was 0:03:34.760 --> 0:03:38.000 interesting for me. I kept wanting to slip away, like 0:03:38.040 --> 0:03:39.960 up into the Dolomites and be like, Okay, well this 0:03:40.040 --> 0:03:42.920 is interesting, but what's kind of like the non touristy 0:03:43.000 --> 0:03:46.200 side light. Yeah. Regardless, though, the food I think was 0:03:46.360 --> 0:03:50.960 amazing and probably probably something the the longevity enthusiasts up 0:03:50.960 --> 0:03:53.320 in the mountains would have killed take. Yeah. Absolutely, were 0:03:53.600 --> 0:03:55.920 I think we were. I hope we were eating seasonally. 0:03:56.520 --> 0:03:58.960 I think we kind of sort of I think it 0:03:59.040 --> 0:04:04.320 was seasonally slash what the locals there thought would kind 0:04:04.320 --> 0:04:08.240 of impress. Yeah. Yeah, but but I mean, like, you know, 0:04:08.280 --> 0:04:12.400 I've eaten in Italy before. I guess more like the locals. Yeah. So, 0:04:12.480 --> 0:04:15.160 my wife and I early on in our marriage, we 0:04:15.280 --> 0:04:19.839 flew into Rome and didn't have a lot of money. 0:04:19.960 --> 0:04:21.840 It was either senior year of college or right after 0:04:21.920 --> 0:04:24.480 we both graduated, and so this was back in the 0:04:24.560 --> 0:04:27.320 day when I had to like fact all my reservations 0:04:27.360 --> 0:04:29.279 in and my credit card number to the to the 0:04:29.279 --> 0:04:30.960 different places that we wanted to stay and stuff. But 0:04:31.080 --> 0:04:33.760 our our hair brained ideas we wanted to rent bikes 0:04:33.760 --> 0:04:36.200 in Rome and just like zig zag ride them all 0:04:36.200 --> 0:04:38.640 the way up to Florence. And that's what we did. 0:04:38.680 --> 0:04:41.400 We rented bikes, but I planned ahead and mapped out 0:04:41.440 --> 0:04:44.039 the whole route, and so I would fact my reservations 0:04:44.080 --> 0:04:46.760 into these agricolas, you know, which are like farm stays 0:04:46.760 --> 0:04:49.159 where you stay with these Italian families out of their farm, 0:04:49.640 --> 0:04:52.960 or like little hostels or beds and breakfast, because that's 0:04:53.000 --> 0:04:57.080 basically we had the money to afford. And so we 0:04:57.480 --> 0:05:00.200 got into Rome, we start riding, and basically, because I'd 0:05:00.200 --> 0:05:03.080 already prepaid for all these reservations by faxing them in, 0:05:03.120 --> 0:05:05.240 it was come hell or high water. We had to 0:05:05.279 --> 0:05:07.080 get to where we were going that day. And most 0:05:07.160 --> 0:05:10.880 days were like the thirty five to fifty miles of riding, 0:05:11.000 --> 0:05:12.840 which isn't a whole lot, but these are like heavy 0:05:12.920 --> 0:05:16.680 touring bikes with panniers on either side, these bags where 0:05:16.680 --> 0:05:20.839 you keep all of your belongings, your clothing, your toilet trees, whatever. 0:05:21.000 --> 0:05:23.560 And inevitably, as the trip goes on and we'd like 0:05:23.960 --> 0:05:27.040 buy wine and buy cheese and buy souvenirs, these bikes 0:05:27.040 --> 0:05:30.239 would get heavier and heavier as we'd go. Every city 0:05:30.279 --> 0:05:32.240 there is built on top of a hill, you know, 0:05:32.279 --> 0:05:34.680 like an old medieval village with walls, and you got 0:05:34.680 --> 0:05:36.640 to climb a hill. So every day, at the end 0:05:36.680 --> 0:05:38.640 of the day, the very last thing we'd do, when 0:05:38.640 --> 0:05:41.000 our legs were already toasts, was just climb, climb, climb 0:05:41.080 --> 0:05:43.400 to the top of these hills and then hunt down, 0:05:43.600 --> 0:05:46.400 you know, wherever. We'd actually put in a reservation to 0:05:46.480 --> 0:05:49.080 stay at. But I remember the most special thing was 0:05:49.120 --> 0:05:51.520 it was every single day you'd finished, you were sweaty, 0:05:51.600 --> 0:05:54.080 you were tired, your legs were aching, and you knew 0:05:54.120 --> 0:05:57.560 that there was a homemade Italian meal with some table 0:05:57.600 --> 0:06:00.480 wine that rivals, you know, a fifty dollar or glass 0:06:00.480 --> 0:06:03.599 of wine you'll buy here in the US, and wonderful 0:06:03.640 --> 0:06:08.359 people and smiles and um and and a bed to 0:06:08.400 --> 0:06:13.000 stay in. And I just remember every single day riding 0:06:13.080 --> 0:06:17.120 up those hills thinking, gelato, homemade revue, red wine. You 0:06:17.200 --> 0:06:19.039 got this ben you could do this, and it was 0:06:19.040 --> 0:06:20.719 it was a cool trip. We got all over to Florence, 0:06:20.800 --> 0:06:23.640 we put our bikes on a train and then just 0:06:23.680 --> 0:06:26.000 took the train back down to Rome and flew home. 0:06:26.400 --> 0:06:28.640 So now I have you know, years and years later, 0:06:28.680 --> 0:06:32.000 I have twin thirteen year old sons and when they're fifteen, 0:06:32.120 --> 0:06:34.039 so a year and a half or two from now, 0:06:34.200 --> 0:06:36.479 we're going to replicate that trip. We're gonna take them back. 0:06:36.560 --> 0:06:38.479 So now I've got them kind of starting to train 0:06:38.600 --> 0:06:40.560 and learn how to be comfortable on the roads, you know, 0:06:40.600 --> 0:06:43.280 like the Italian roads, have no shoulders, you got no 0:06:43.480 --> 0:06:45.200 to hand to your bike on roads, and know how 0:06:45.200 --> 0:06:47.080 to ride a big fat touring bike instead of a 0:06:47.120 --> 0:06:49.920 road bike. And so that's going to be really I'm 0:06:49.960 --> 0:06:52.280 super looking forward to that as the next trip to 0:06:52.360 --> 0:06:56.039 Italy with my boys, riding through the through the Italian 0:06:56.080 --> 0:07:00.159 fields and hunting down Florence again. That's a beautiful and 0:07:00.279 --> 0:07:02.599 I love hearing them and they're lucky boys. And I 0:07:02.640 --> 0:07:05.119 remember that as a young man, my parents would drive 0:07:05.279 --> 0:07:08.960 us to Italy. That was their favorite places in Europe. 0:07:09.200 --> 0:07:12.320 So we would drive from London, would get the ferry 0:07:12.360 --> 0:07:16.040 into France, and then from France we would drive again 0:07:16.160 --> 0:07:19.280 to Italy. So we drive to Venice, we drift to Naples, 0:07:19.280 --> 0:07:21.760 we drive to Rome. We just drive to a different 0:07:21.760 --> 0:07:25.200 place and we drive across Italy because we didn't have 0:07:25.280 --> 0:07:27.520 the money to fly there and my parents preferred doing 0:07:27.520 --> 0:07:31.360 a road trip and we didn't get on any bikes 0:07:31.440 --> 0:07:33.760 or anything like that. But even what you were saying that, 0:07:33.880 --> 0:07:35.640 I was gonna say, week weak family. If you guys 0:07:35.640 --> 0:07:38.520 were real, you would have taken bicycles. Yeah, yeah, yeah, 0:07:38.520 --> 0:07:42.000 you would have taken a bike from London. Bike from 0:07:42.000 --> 0:07:44.360 London to Italy. Yeah. No, we were like eight years old, 0:07:44.440 --> 0:07:47.680 and but I have good memories of visiting Italy with 0:07:47.760 --> 0:07:49.840 my parents as well, so I can only imagine how 0:07:49.880 --> 0:07:52.240 your boys are gonna do when they goin. My only 0:07:52.280 --> 0:07:54.880 concern is the girls, because I got like two thirteen 0:07:54.960 --> 0:07:57.600 year old to be fifteen by then, like blonde haired, 0:07:57.680 --> 0:08:01.480 blue eyed American boys, and just having taken my wife 0:08:01.520 --> 0:08:04.640 there and seeing the reaction to you know, my wife's 0:08:04.640 --> 0:08:06.440 blonde hair, blue eyed, and you know, the men that 0:08:06.520 --> 0:08:09.840 are very very forward cat calling as she walks down 0:08:09.880 --> 0:08:13.360 the street. Then when I took my sons to Thailand 0:08:13.680 --> 0:08:15.520 a couple of years ago, the same thing, like all 0:08:15.560 --> 0:08:17.520 the Thai people just flock around them, and then the 0:08:17.560 --> 0:08:20.720 women are practically swooning as these little blonde haired boys 0:08:20.720 --> 0:08:22.800 walked through the streets. So we may have to bring 0:08:22.880 --> 0:08:25.280 bring some fly swatters to keep them, keep witing off 0:08:25.280 --> 0:08:28.239 of them. I love it. I love it. My first 0:08:28.360 --> 0:08:31.080 memory of you actually was inside, didn't you. I knew 0:08:31.080 --> 0:08:32.240 you were going to be there. We were, we were 0:08:32.280 --> 0:08:35.480 both speaking at the conference, and you know, I was 0:08:35.600 --> 0:08:37.800 learning about you and learning about your world. I was, 0:08:38.200 --> 0:08:40.720 I'm you know, I'm not a biohacker, that's not my 0:08:40.800 --> 0:08:43.880 background in the same sense as you are. And so 0:08:43.920 --> 0:08:46.320 I was intrigued and I loved your sessions that you did. 0:08:46.360 --> 0:08:49.199 But my first experience of view was we had an 0:08:49.200 --> 0:08:53.040 evening party and it was like this. We were on 0:08:53.080 --> 0:08:56.400 this bridge if you remember, at the hotel, and you 0:08:56.679 --> 0:09:02.079 literally jumped in to like the hotel lake slash pool 0:09:02.120 --> 0:09:03.840 it was. And the reason why I say lake is 0:09:03.840 --> 0:09:05.559 because it wasn't like a swimming pool. We have to 0:09:05.600 --> 0:09:07.400 I've got to give Ben credit. It was and it 0:09:07.440 --> 0:09:09.720 was evening, so it was it was cooler, and you 0:09:09.920 --> 0:09:13.560 dived in and you swam and you got out and 0:09:13.559 --> 0:09:15.800 you made your and we were just we were all like, wow, 0:09:16.000 --> 0:09:18.280 that is that is the way to enter it. So 0:09:18.400 --> 0:09:21.360 I always remember this. You remember it, yeah, yeah, yeah, 0:09:21.520 --> 0:09:24.400 And that was that was early on in the trip. Honestly, dude, 0:09:24.480 --> 0:09:26.640 I love water. I know you do. I'm at home 0:09:26.679 --> 0:09:29.680 in water. You know. I competed for years in open 0:09:29.720 --> 0:09:32.360 water swimming and iron Man triathlon and the biking in 0:09:32.400 --> 0:09:36.040 the running was okay, but I did and I still do. 0:09:36.360 --> 0:09:38.880 Just yeah, you could see that I love the water, 0:09:38.960 --> 0:09:42.320 love the ocean of spearfishing. I'm not a big waterman 0:09:43.040 --> 0:09:45.160 in terms of like surfing and kiteboarding and things like that, 0:09:45.200 --> 0:09:47.520 because I don't really have that up in Washington State, 0:09:47.559 --> 0:09:49.800 so I can't practice it. And I tend not to 0:09:49.840 --> 0:09:53.040 really be passionate about the things I suck at because 0:09:53.080 --> 0:09:56.160 I can't practice them. Um. But but yeah, I think 0:09:56.360 --> 0:10:00.360 water is almost like woven into my DNA somehow, because 0:10:00.360 --> 0:10:04.000 my dad, you know, all of his side comes from Australia, 0:10:04.080 --> 0:10:06.480 and I'm a big believer in the fact that that 0:10:06.520 --> 0:10:09.360 we do carry a lot of things epigenetically in our DNA, 0:10:09.480 --> 0:10:12.640 not only trauma, but also the things that our ancestors 0:10:12.640 --> 0:10:14.480 are good at or love to do. You know, my 0:10:14.880 --> 0:10:18.840 son River dreams a lot about snow and ice and 0:10:18.960 --> 0:10:21.520 Finland and trekking up snowy mountains and the cold. And 0:10:21.559 --> 0:10:25.720 it's interesting because my wife, Jess's whole side is like 0:10:25.840 --> 0:10:28.960 Northern European. You know up in the area around Finland 0:10:28.960 --> 0:10:32.880 and Estonia and um and Switzerland, you know, and some 0:10:32.960 --> 0:10:35.840 of these more like snowy white places. And it's funny 0:10:35.880 --> 0:10:38.800 that that's like a repeating dream that he has, and 0:10:38.840 --> 0:10:41.240 I suspect that it's just it's woven into his DNA 0:10:41.320 --> 0:10:44.079 in the same way that a love for water is 0:10:44.520 --> 0:10:47.880 woven into my DNA. And I'm actually super excited because 0:10:48.120 --> 0:10:51.520 right before I left to come down here to La 0:10:52.080 --> 0:10:54.800 rceived the package in the mail. This company called a 0:10:55.760 --> 0:10:59.080 Phinise sent me these headphones that you can attach to 0:10:59.120 --> 0:11:02.920 your goggles, and their bone conducting headphones mean that you 0:11:02.920 --> 0:11:05.600 can listen to stuff while you're swimming or while you're 0:11:05.640 --> 0:11:08.360 under the water, while you're spearfishing or whatever. So they 0:11:08.400 --> 0:11:11.240 conduct the sound through the bones on either side of 0:11:11.280 --> 0:11:13.080 your head rather than your ears right, so you don't 0:11:13.080 --> 0:11:15.360 have to worry about like the wires and everything. And 0:11:15.400 --> 0:11:18.880 then they sent me these goggles that have like an 0:11:18.920 --> 0:11:22.079 in screen display as you're swimming that show you how 0:11:22.080 --> 0:11:24.880 many strokes you've taken and how far you've gone, so 0:11:25.600 --> 0:11:27.679 you know, perhaps it will just suck all the enjoyment 0:11:27.679 --> 0:11:30.720 of swimming out of me, because sometimes excess technology can 0:11:30.760 --> 0:11:33.840 do that. But you know, just water toys like that 0:11:33.840 --> 0:11:36.480 that absolutely love. And we live we don't live near 0:11:36.520 --> 0:11:39.600 water where we live on about ten acres of isolated 0:11:39.679 --> 0:11:42.960 forest land up in Washington State, which is great. You know. 0:11:43.000 --> 0:11:45.800 We have we have goats and these cute little Nigerian 0:11:45.880 --> 0:11:50.120 dwarf goats and Icelandic chickens and a bunch of garden 0:11:50.200 --> 0:11:52.960 beds and all sorts of like old growth forest where 0:11:53.000 --> 0:11:55.720 there's all sorts of wild plant edibles like you know, 0:11:56.240 --> 0:11:59.240 mint and plantain and nettle and white tailed deer and 0:11:59.320 --> 0:12:03.000 turkey coyote, and it's it's a great place. But there's 0:12:03.040 --> 0:12:05.800 no there's no water right there. So now I'm building 0:12:05.840 --> 0:12:09.600 this this natural pond. And then just to to scratch 0:12:09.679 --> 0:12:12.720 my swimming itch, I got one of those those swim 0:12:12.800 --> 0:12:15.120 pools that's like it's like twenty feet long, but it 0:12:15.160 --> 0:12:18.160 has a super hard jets and you attach like a 0:12:19.120 --> 0:12:22.079 it's like an elastic band and you can swim against 0:12:23.400 --> 0:12:25.840 those pots. Mine one's called an aqua Fitness, you know, 0:12:25.840 --> 0:12:27.800 it's the ones you see Michael Phelps advertising in the 0:12:27.800 --> 0:12:30.839 back of airplane make that kind of thing. But then 0:12:30.880 --> 0:12:32.760 I keep mine because I'm a huge fan of like 0:12:32.840 --> 0:12:36.800 the power of cold thermogenesis and cryotherapy for just for 0:12:36.880 --> 0:12:40.800 fat loss and your nervous system health and your cellular resilience. 0:12:40.800 --> 0:12:44.559 I think most people live in the comfort of temperature 0:12:44.600 --> 0:12:47.280 too much. And when we look at longevity data, when 0:12:47.280 --> 0:12:49.520 we look at health data, when we look at nervous 0:12:49.559 --> 0:12:54.640 system and cellular resilience, constant exposure or regular exposure to 0:12:55.040 --> 0:12:57.800 stresses of heat and stresses of cold is so good 0:12:57.840 --> 0:13:00.920 for the human body. So I have a sauna and 0:13:00.960 --> 0:13:03.680 then I have this pool, but I keep it cold. 0:13:04.360 --> 0:13:06.280 What I mean by that is I don't heat it right. 0:13:06.320 --> 0:13:08.800 So in the summer, yeah, I'll swim at like sixty 0:13:08.840 --> 0:13:10.520 degrees or whatever gets up to. Then the winter, I'll 0:13:10.520 --> 0:13:11.640 go out there and swim and it will be like 0:13:11.679 --> 0:13:14.600 almost break through the ice temperatures. But I get in 0:13:14.640 --> 0:13:18.120 that thing almost every day and swim, and that's and 0:13:18.520 --> 0:13:20.400 it just puts a big smile on my face. Yeah. 0:13:20.400 --> 0:13:24.760 I've been going to this place called Pause in West Hollywood. Yeah, 0:13:24.840 --> 0:13:28.680 so I've been going there every week with my wife. Yeah. 0:13:28.679 --> 0:13:31.160 So we go there every Saturday and we do the 0:13:31.280 --> 0:13:34.680 sensory deprivation tanks for about an hour and then we'll 0:13:34.679 --> 0:13:37.000 both go and do three cycles of the sauna and 0:13:37.040 --> 0:13:41.559 cold plants together for another hour. Just we do every 0:13:41.600 --> 0:13:44.840 Saturday morning. It's become our morning routine ritue. On Saturday. 0:13:44.880 --> 0:13:47.360 We wake up once you've done our meditation, ten am 0:13:47.400 --> 0:13:49.880 we head over and then ten am to noon we're 0:13:49.880 --> 0:13:53.960 there and it's just been And you know, I've I've 0:13:54.000 --> 0:13:55.520 heard that for a long time, and as monks, we 0:13:55.520 --> 0:13:57.920 took cold showers. We you know, we were in India, 0:13:57.960 --> 0:13:59.600 so it was it was hot plenty of the time, 0:13:59.640 --> 0:14:04.400 so you always experienced uncomfortable amounts of heat. But doing that, 0:14:04.480 --> 0:14:07.240 since I've been back where my body has a climate 0:14:07.240 --> 0:14:10.760 tie acclimatized to wanting a more comfortable temperature, and the 0:14:10.800 --> 0:14:13.840 temperature home is always perfect. But also I've started sleeping 0:14:13.880 --> 0:14:16.880 at like sixty six sixty seven fahrenheit, and that even 0:14:17.040 --> 0:14:19.680 though it was cooler in the beginning, that kind of 0:14:19.680 --> 0:14:22.960 sleep temperature has really helped. And you wake up sometimes 0:14:22.960 --> 0:14:25.720 feeling cold, but I can notice that that's doing some 0:14:25.800 --> 0:14:28.400 good for my body to sleep sleeping in the cold. 0:14:28.760 --> 0:14:33.440 The effects of that on the positive effects on sleep 0:14:33.520 --> 0:14:39.440 architecture have always been surprising to me because it's such simple, 0:14:39.520 --> 0:14:42.720 low hanging fruit. When you look at sleep hygiene, right, 0:14:42.760 --> 0:14:46.040 we have light as being one component of sleep hygiene. 0:14:46.560 --> 0:14:49.520 So what I mean by that is your sleep cycle 0:14:49.520 --> 0:14:52.480 begins in the morning, meaning that the more sunlight, the 0:14:52.560 --> 0:14:54.920 more of these like you know, if you look at 0:14:54.920 --> 0:14:57.640 this from more of a biohacking standpoint, like the infrared 0:14:57.720 --> 0:15:00.280 light panels that you can use to simulate sun eyes 0:15:00.720 --> 0:15:03.000 in your office that you can shine on your whole body, 0:15:03.360 --> 0:15:06.880 or an infrared sauna, or these these blue light boxes 0:15:06.920 --> 0:15:09.120 that they self for desktops that are used for seasonal 0:15:09.120 --> 0:15:12.360 effective disorders, you know, or of course sunlight being you know, 0:15:12.440 --> 0:15:13.800 the top of the totem pull for any of this 0:15:13.840 --> 0:15:18.240 stuff like blasting yourself with light in the morning combined 0:15:18.280 --> 0:15:20.640 with turning your room into a just a light cave 0:15:20.720 --> 0:15:22.880 at night. Like I've replaced all the cans in our 0:15:22.920 --> 0:15:27.040 bedroom with red incandescent bulbs instead of LED or modern 0:15:27.080 --> 0:15:30.960 fluorescent lighting. So that's the late evening before. That's so 0:15:31.080 --> 0:15:35.720 my master bedroom, my sun's bedroom, and ours and our 0:15:35.760 --> 0:15:39.680 master bathroom are all red incandescent bulbs. No no regular 0:15:39.720 --> 0:15:43.360 day whenever. Yeah, all read no dimmers because dimmers and 0:15:43.400 --> 0:15:44.960 what we're kind of getting into the weeds a little 0:15:44.960 --> 0:15:48.720 bit here, but dimmer switches on lights they cause a 0:15:48.800 --> 0:15:52.440 lot more what is called dirty EMF or a high 0:15:52.440 --> 0:15:56.040 amount of non native electricity that doesn't jive well with 0:15:56.040 --> 0:15:59.200 with human cellular function, and so we don't use dimmers. 0:15:59.400 --> 0:16:03.400 But we just replaced all the cans with red incandescent. 0:16:03.600 --> 0:16:06.920 The reason for incandescent being that even though there's slightly 0:16:06.960 --> 0:16:10.840 bigger power hogs on the electrical supply, it's not that 0:16:10.840 --> 0:16:12.640 big of there might be an extra ten fifteen bucks 0:16:12.640 --> 0:16:15.120 in the electrical bill everyone, so it's nothing too big 0:16:15.120 --> 0:16:19.280 to worry about. But they also um they simulate the 0:16:19.440 --> 0:16:22.760 natural red spectrum of sunlight and the same as our 0:16:22.800 --> 0:16:26.800 ancestors might have experienced during torchlight or firelight at night. 0:16:27.320 --> 0:16:29.960 So all of the all of the bedrooms, anywhere where 0:16:29.960 --> 0:16:31.520 there'd be a sleeping place or a place where you 0:16:31.600 --> 0:16:34.560 might get up to p at night, it's all red incandescent. 0:16:35.120 --> 0:16:37.720 And then all of the computers, like my son's computer, 0:16:37.800 --> 0:16:41.480 my wife's computer, my computer, we have a program installed 0:16:41.480 --> 0:16:44.480 on that called Iris, and IRIS just kind of sucks 0:16:44.560 --> 0:16:47.640 all the all the high temperature light out of the 0:16:47.680 --> 0:16:50.320 computer screen at a specific time of day, so it's 0:16:50.400 --> 0:16:52.160 very eye friendly. As the night can you can have 0:16:52.280 --> 0:16:54.640 on your phone as well. Uh No, but for the 0:16:54.760 --> 0:16:56.720 for the phone, so I do IRIS on the computer, 0:16:57.120 --> 0:16:59.080 and then for the television, even though we don't watch 0:16:59.160 --> 0:17:01.560 much television, I have a box installed on that called 0:17:01.560 --> 0:17:04.359 a drift box that decreases all the blue light from 0:17:04.359 --> 0:17:07.520 the television. And then for the phone, obviously a lot 0:17:07.560 --> 0:17:10.439 of phones have built in native night mode, but for 0:17:10.480 --> 0:17:13.600 the iPhone in particular, which is what I use. You 0:17:13.640 --> 0:17:18.320 can google iPhone red Light trick, and you can actually 0:17:18.320 --> 0:17:21.640 set your iPhone so it literally just like sucks all 0:17:21.680 --> 0:17:23.280 of the blue light out of the phone and turns 0:17:23.320 --> 0:17:24.680 it dark red, kind of like how a lot of 0:17:24.680 --> 0:17:26.800 people who will do a dopamine fast we'll switch their 0:17:26.800 --> 0:17:28.359 phone to black and white for a week, which I 0:17:28.359 --> 0:17:31.119 think is a great idea that this will switch it 0:17:31.160 --> 0:17:34.280 to red. And so you combine all those factors along 0:17:34.320 --> 0:17:36.199 with preferably and I'll do this a lot of time 0:17:36.240 --> 0:17:37.800 when I travel, because I just don't have as much, 0:17:37.840 --> 0:17:40.200 say or the light bulbs in the hotel room or whatever. 0:17:40.440 --> 0:17:43.320 We're the blue light blocking glasses right at night especially, 0:17:43.840 --> 0:17:46.960 and so basically you're just blasting yourself with natural and 0:17:46.960 --> 0:17:49.520 blue light in the morning and then complete absence of 0:17:49.560 --> 0:17:51.280 that same light at night. You want to get as 0:17:51.280 --> 0:17:53.960 close to just what would looking at fire look like 0:17:54.240 --> 0:17:59.000 at night. So light is one. And it's interesting because 0:17:59.119 --> 0:18:02.439 light can also be used to shift your circadian rhythm 0:18:02.680 --> 0:18:05.520 backwards or forwards. So let's say we weren't sitting here 0:18:05.520 --> 0:18:07.560 in LA Let's say we were in New York, right, 0:18:07.600 --> 0:18:13.040 And so my wake time in New York being you know, 0:18:13.119 --> 0:18:16.840 let's say six am, would dictate that if I were 0:18:16.880 --> 0:18:20.159 back home on Pacific time, that's like three am. And 0:18:20.160 --> 0:18:22.159 if I'm in New York for a week, when I 0:18:22.160 --> 0:18:24.639 get back home to Pacific time, my body's all of 0:18:24.680 --> 0:18:27.360 a sudden waking up at three am, which is annoying 0:18:27.359 --> 0:18:29.040 and problematic. And I don't want to get up at 0:18:29.040 --> 0:18:31.199 three am because there's not a lot, a whole lot 0:18:31.240 --> 0:18:33.080 going on. And I'm I'm a total fan, like I'm 0:18:33.119 --> 0:18:34.840 an early morning guy, like I usually get up four 0:18:34.920 --> 0:18:37.560 thirty or five. But three is pushing the envelope. Three 0:18:37.640 --> 0:18:39.879 is like you're dead by eleven am. YEH want to 0:18:39.880 --> 0:18:43.439 talk to people and you didn't happen. So anyways, the 0:18:43.480 --> 0:18:47.200 trick there is when you're waking up at three am, 0:18:47.240 --> 0:18:49.160 if you do wake up and you have to get 0:18:49.200 --> 0:18:51.720 out of bed, and you just you just you're gonna 0:18:51.760 --> 0:18:53.800 get up. You're gonnab whatever, go do some yoga or 0:18:53.800 --> 0:18:56.520 read a book or whatever. You trick your body into 0:18:56.560 --> 0:18:59.760 thinking it's still nighttime by keeping your phone in night mode, 0:18:59.760 --> 0:19:01.640 by not turning on any lights in the house, by 0:19:01.640 --> 0:19:04.439 putting those blue light blocking glasses that most people wear 0:19:04.480 --> 0:19:07.280 at night on in the morning instead, and when the 0:19:07.359 --> 0:19:10.560 time rolls around, when you actually want to send a 0:19:10.600 --> 0:19:12.480 message to your body that this is the new time 0:19:12.520 --> 0:19:15.120 to wake up, like let's say that six am, then 0:19:15.200 --> 0:19:17.200 you flip on all the lights and blast the body 0:19:17.200 --> 0:19:19.440 with light. And after two to three days of doing that, 0:19:19.720 --> 0:19:23.360 it's remarkable at how quickly you can shift your circadian 0:19:23.440 --> 0:19:28.600 rhythm backwards or forwards using light and again, kind of 0:19:28.600 --> 0:19:32.520 like back to the whole biohacking realm. There are even 0:19:32.600 --> 0:19:35.360 in addition to those light producing boxes that you can 0:19:35.359 --> 0:19:38.560 put on top of your desk, they make ones that 0:19:38.560 --> 0:19:40.440 you can put in your ears. They look like headphones. 0:19:40.480 --> 0:19:44.360 They're called the human Charger, and they blast you your 0:19:44.400 --> 0:19:47.040 head with this blue light in either ear. And then 0:19:47.040 --> 0:19:48.959 there's also a pair of glasses that you can use 0:19:49.240 --> 0:19:51.840 you don't even need to. Your entire body is a 0:19:51.960 --> 0:19:56.320 light receptor machine. And that's interesting because you could wear 0:19:56.359 --> 0:19:59.040 a sleep mask at night. But if your room's really light, 0:19:59.080 --> 0:20:00.720 like if you don't have a black curtains or just 0:20:00.920 --> 0:20:02.760 there's lots of blinking things in the room, or you 0:20:02.800 --> 0:20:04.359 walk into a hotel and you're try off the lights 0:20:04.359 --> 0:20:05.920 and all of a sudden looks like a spaceship because 0:20:05.920 --> 0:20:08.359 the TV and the Wi Fi and everything, Like, even 0:20:08.359 --> 0:20:10.760 if your eyes are covered, all that stuff hits your skin. 0:20:11.160 --> 0:20:13.119