1 00:00:04,000 --> 00:00:07,960 Speaker 1: The good news is that the most powerful biohacks are free. 2 00:00:08,640 --> 00:00:12,000 Speaker 1: In biohacking the definition and I thought really hard about this. 3 00:00:12,440 --> 00:00:15,480 Speaker 1: It's the art and science of changing the environment around 4 00:00:15,520 --> 00:00:18,200 Speaker 1: you and inside you so you have control. So first, 5 00:00:18,280 --> 00:00:20,080 Speaker 1: what are the goals if you're a mom with four kids? 6 00:00:20,200 --> 00:00:22,040 Speaker 1: I have two kids, and I know the goals always. 7 00:00:22,079 --> 00:00:24,079 Speaker 1: I just want to have enough energy right and I 8 00:00:24,079 --> 00:00:25,680 Speaker 1: got to make sure I put food on the table 9 00:00:25,760 --> 00:00:27,640 Speaker 1: and all these things. And it's like, can I show 10 00:00:27,720 --> 00:00:30,440 Speaker 1: up right now the way my family needs me? So 11 00:00:30,560 --> 00:00:32,479 Speaker 1: what are the affordable or free things? 12 00:00:33,440 --> 00:00:37,080 Speaker 2: That was Dave Aspury, the father of biohacking, sharing some 13 00:00:37,200 --> 00:00:40,640 Speaker 2: free hacks to the multi billion dollar industry, promising to 14 00:00:40,680 --> 00:00:43,240 Speaker 2: help you live a longer life. What if you could 15 00:00:43,280 --> 00:00:46,320 Speaker 2: hack your health without spending a fortune? In this special 16 00:00:46,360 --> 00:00:50,000 Speaker 2: My Legacy episode, we're breaking down small, powerful habits that 17 00:00:50,120 --> 00:00:53,400 Speaker 2: cause big results. Host Martin Luther King the third Aren't 18 00:00:53,440 --> 00:00:57,080 Speaker 2: Your Waters King, Mark Kilberger and Craig Kilberger dive into 19 00:00:57,160 --> 00:01:01,120 Speaker 2: biohacking with their guests Jay Shehtty and Roddy dev Lukiya 20 00:01:01,480 --> 00:01:04,720 Speaker 2: reveal how resetting your taste buds can transform your health, 21 00:01:05,240 --> 00:01:07,880 Speaker 2: and Deepak Chopra shares how you can get your own 22 00:01:07,920 --> 00:01:11,679 Speaker 2: free personal health coach Kicking things Off. Dave aspreed drops 23 00:01:11,680 --> 00:01:15,360 Speaker 2: three free or low cost biohacks for more energy and 24 00:01:15,480 --> 00:01:16,320 Speaker 2: better sleep. 25 00:01:16,680 --> 00:01:20,000 Speaker 3: There was a lot of skepticism when biohacking came as 26 00:01:20,000 --> 00:01:20,880 Speaker 3: an idea. 27 00:01:20,760 --> 00:01:21,400 Speaker 4: That was great. 28 00:01:21,640 --> 00:01:25,720 Speaker 3: Well, I can ask what gave you the drive to 29 00:01:25,880 --> 00:01:28,760 Speaker 3: push through that skepticism to bring it to mainstream. 30 00:01:29,360 --> 00:01:33,760 Speaker 1: Well, I was pretty sick when I was young. I 31 00:01:33,840 --> 00:01:37,080 Speaker 1: had Asperger syndrome. It's a form of autism, a lot 32 00:01:37,080 --> 00:01:40,280 Speaker 1: of weird behavioral issues, fat at arthritis since I was fourteen. 33 00:01:41,120 --> 00:01:45,040 Speaker 1: And when I reversed all that with what is now biohacking, 34 00:01:45,640 --> 00:01:48,240 Speaker 1: my goal was I want five people to read my blog, 35 00:01:48,400 --> 00:01:50,280 Speaker 1: and if they don't go through the hell I went through, 36 00:01:50,400 --> 00:01:53,480 Speaker 1: I have done my active service. I thought about making 37 00:01:53,520 --> 00:01:55,400 Speaker 1: it a nonprofit. I didn't collect a list, I didn't 38 00:01:55,400 --> 00:01:57,760 Speaker 1: do anything. I made a quarter million a year. I 39 00:01:57,800 --> 00:02:00,520 Speaker 1: had stock options at a publicly traded computer security company 40 00:02:00,560 --> 00:02:02,160 Speaker 1: because I'm a computer hacker. I was a pretty good 41 00:02:02,160 --> 00:02:05,400 Speaker 1: one back then. So it was that I don't want 42 00:02:05,440 --> 00:02:07,440 Speaker 1: people to go through it. I went through, and then 43 00:02:07,480 --> 00:02:10,600 Speaker 1: after I recovered, like I'm not going to stop, and 44 00:02:10,600 --> 00:02:12,440 Speaker 1: I was you can make your brain work better than 45 00:02:12,440 --> 00:02:15,120 Speaker 1: you ever imagined, and you can reverse your age, and 46 00:02:15,160 --> 00:02:17,240 Speaker 1: you can. I'm six percent body fat and I was 47 00:02:17,280 --> 00:02:20,680 Speaker 1: really obese with a forty six inch waist, and I 48 00:02:20,720 --> 00:02:23,600 Speaker 1: feel so good. And when my brain works, I'm nice 49 00:02:23,639 --> 00:02:26,360 Speaker 1: to other people. And you give me MSG and the 50 00:02:26,400 --> 00:02:29,520 Speaker 1: wrong foods and I feel like I'm doing exercises with 51 00:02:29,520 --> 00:02:32,639 Speaker 1: my middle finger muscles, like I'm a jerk, right, So 52 00:02:32,800 --> 00:02:37,240 Speaker 1: being HYPOGLIBITCHI was a problem for me. So I just 53 00:02:37,280 --> 00:02:39,440 Speaker 1: want to teach people, and I write all my stuff. 54 00:02:39,480 --> 00:02:41,600 Speaker 1: If I was nineteen or twenty and I just would 55 00:02:41,600 --> 00:02:43,440 Speaker 1: have known this, it would have saved me a million 56 00:02:43,480 --> 00:02:46,000 Speaker 1: dollars to recover, and the other million and a half 57 00:02:46,080 --> 00:02:49,440 Speaker 1: was for longevity. I'm happy with that. But the suffering, 58 00:02:49,880 --> 00:02:52,000 Speaker 1: all the times I was just a jerk to people, 59 00:02:52,040 --> 00:02:54,440 Speaker 1: it was not because I was a bad person. It 60 00:02:54,480 --> 00:02:56,200 Speaker 1: was because my hardware wasn't working right. 61 00:02:56,960 --> 00:02:59,440 Speaker 5: One of the things, though, that I that I often 62 00:02:59,480 --> 00:03:03,520 Speaker 5: think about, is that there is a certain privilege if 63 00:03:03,560 --> 00:03:09,240 Speaker 5: you will, to longevity or health. What advice would you 64 00:03:09,280 --> 00:03:14,800 Speaker 5: give a single parent with four children that she wants 65 00:03:14,880 --> 00:03:16,720 Speaker 5: to be as healthy as she can be, and she 66 00:03:16,760 --> 00:03:20,120 Speaker 5: wants her children healthy. But we all know it's much 67 00:03:20,160 --> 00:03:23,440 Speaker 5: more expensive to eat at I'm not going to say 68 00:03:23,440 --> 00:03:28,480 Speaker 5: the name of places, you know, versus getting a. 69 00:03:27,520 --> 00:03:28,840 Speaker 3: Value mil at XPlay. 70 00:03:28,919 --> 00:03:32,240 Speaker 5: So what are things that she can incorporate for the 71 00:03:32,280 --> 00:03:34,040 Speaker 5: health of herself and her children. 72 00:03:34,600 --> 00:03:38,520 Speaker 1: The good news is that the most powerful bioacs are free. 73 00:03:39,200 --> 00:03:42,600 Speaker 1: In biohacking the definition and I thought really hard about this. 74 00:03:43,040 --> 00:03:46,080 Speaker 1: It's the art and science of changing the environment around 75 00:03:46,120 --> 00:03:48,840 Speaker 1: you and inside you so you have control. So first, 76 00:03:48,840 --> 00:03:50,640 Speaker 1: what are the goals if you're a mom with four kids? 77 00:03:50,760 --> 00:03:52,640 Speaker 1: I have two kids, and I know the goals always. 78 00:03:52,640 --> 00:03:54,640 Speaker 1: I just want to have enough energy, right, and I 79 00:03:54,640 --> 00:03:56,240 Speaker 1: got to make sure I put food on the table 80 00:03:56,360 --> 00:03:58,480 Speaker 1: and all these things. So you look at it from 81 00:03:58,520 --> 00:04:01,040 Speaker 1: that lens, and whether you gain or lose ten pounds 82 00:04:01,040 --> 00:04:02,920 Speaker 1: probably isn't your biggest goal. Of course, we all want 83 00:04:02,960 --> 00:04:04,960 Speaker 1: to lose the weight, but that's not most important. It's like, 84 00:04:05,120 --> 00:04:07,200 Speaker 1: can I show up right now the way my family 85 00:04:07,240 --> 00:04:10,520 Speaker 1: needs me? So what are the affordable or free things? 86 00:04:11,040 --> 00:04:14,400 Speaker 1: One of them is sunlight. Go outside without glasses on 87 00:04:14,480 --> 00:04:17,040 Speaker 1: for twenty minutes in the morning and it actually charges 88 00:04:17,040 --> 00:04:19,719 Speaker 1: your mitochondria and it sets you up to get better sleep. 89 00:04:19,760 --> 00:04:23,400 Speaker 1: At night. Number two, turn off the lights at night, 90 00:04:23,440 --> 00:04:26,120 Speaker 1: get some dimmer switches, so sunlight in the morning and 91 00:04:26,240 --> 00:04:29,440 Speaker 1: darkness in the evening, and eating dinner a little bit earlier, 92 00:04:29,440 --> 00:04:33,039 Speaker 1: even if it's not the best dinner. And then you 93 00:04:33,080 --> 00:04:35,520 Speaker 1: look at, Okay, what are the food choices I can 94 00:04:35,560 --> 00:04:39,120 Speaker 1: make for the same amount of money that are better choices. 95 00:04:39,560 --> 00:04:42,200 Speaker 1: And as an example, if you learn how to cook, 96 00:04:42,279 --> 00:04:45,360 Speaker 1: it doesn't have to be fancy French cooking. White rice 97 00:04:45,720 --> 00:04:48,520 Speaker 1: is really cheap and it's better for you than French fries. 98 00:04:49,440 --> 00:04:52,840 Speaker 1: Butter is not more expensive than many other foods on 99 00:04:52,880 --> 00:04:56,040 Speaker 1: a per calorie basis. It's cheaper than vegetables. So now 100 00:04:56,040 --> 00:04:58,960 Speaker 1: you're getting good fats instead of some canola oil. So 101 00:04:59,080 --> 00:05:01,719 Speaker 1: you didn't spend any more money, but you're more nourished. 102 00:05:01,760 --> 00:05:04,920 Speaker 1: And your kids are not having these blood sugar swings 103 00:05:04,920 --> 00:05:08,080 Speaker 1: that makes them into little monsters, right, And they say, 104 00:05:08,160 --> 00:05:10,440 Speaker 1: how do I get more protein? And I used to 105 00:05:10,440 --> 00:05:13,760 Speaker 1: say eggs, but man, they've gone expensive lately. And if 106 00:05:13,800 --> 00:05:16,919 Speaker 1: you go to a place like a costco when you 107 00:05:16,960 --> 00:05:19,200 Speaker 1: get a big old hunk of meat, it still can 108 00:05:19,240 --> 00:05:21,360 Speaker 1: be two dollars a pound, and you say, but that's 109 00:05:21,400 --> 00:05:23,960 Speaker 1: a lot of work. To cook it. It's not boil 110 00:05:24,040 --> 00:05:26,320 Speaker 1: some water, throw the rice in there, chop up the meat. 111 00:05:26,360 --> 00:05:28,400 Speaker 1: Throw the meat in there, and add some spices. It's 112 00:05:28,400 --> 00:05:31,279 Speaker 1: called soup and it's highly nutritious. And you can do 113 00:05:31,320 --> 00:05:34,320 Speaker 1: that for less than you'll spend at mickeyeas I did 114 00:05:34,360 --> 00:05:36,800 Speaker 1: not have the privilege of health as a kid. I 115 00:05:36,960 --> 00:05:42,600 Speaker 1: was antibiotics every month for fifteen years. I was pretty sick. 116 00:05:43,680 --> 00:05:48,760 Speaker 1: And so when I regain my health, this is powerful 117 00:05:48,839 --> 00:05:51,560 Speaker 1: and the whole idea of biomicking. We change our environments 118 00:05:51,560 --> 00:05:54,240 Speaker 1: so we become healthier. It's not about going out and 119 00:05:54,279 --> 00:05:57,160 Speaker 1: spending a bunch of money. It's about just no one 120 00:05:57,160 --> 00:06:00,119 Speaker 1: give us the manual for the body, and if you 121 00:06:00,160 --> 00:06:02,880 Speaker 1: just know what to do, you can have leverage. And 122 00:06:03,040 --> 00:06:05,000 Speaker 1: one thing I've done a couple of shows on this, 123 00:06:05,040 --> 00:06:07,640 Speaker 1: so I've mentioned on shows that just it just makes 124 00:06:07,640 --> 00:06:11,760 Speaker 1: me angry. So vitamin D is a longevity SEP one. 125 00:06:11,800 --> 00:06:14,680 Speaker 1: It's five dollars a month. It's a very very cheap drug. 126 00:06:15,279 --> 00:06:17,600 Speaker 5: They're very critical, particularly for black children. 127 00:06:17,839 --> 00:06:18,760 Speaker 1: Well there you go. 128 00:06:19,040 --> 00:06:21,280 Speaker 5: More deficient traditionally. 129 00:06:20,680 --> 00:06:23,880 Speaker 1: Not just for black children, for black parents. Yeah, these 130 00:06:23,920 --> 00:06:26,359 Speaker 1: good parents they take third kids to the hospital because 131 00:06:26,360 --> 00:06:29,920 Speaker 1: they're crying, and then hospital says, well there's five broken bones. 132 00:06:30,320 --> 00:06:33,920 Speaker 1: Which of you beat the child? And then because deserve child, 133 00:06:33,920 --> 00:06:36,000 Speaker 1: we love our child, we didn't beat him. And they say, well, 134 00:06:36,000 --> 00:06:38,279 Speaker 1: you're gonna We're gonna take the child to CPS unless 135 00:06:38,279 --> 00:06:40,920 Speaker 1: one of you confesses. So then the guys confess and 136 00:06:40,960 --> 00:06:43,520 Speaker 1: they go to jail. And doctor Kennell from the Vitamin 137 00:06:43,560 --> 00:06:47,440 Speaker 1: D Research Institute has testified dozens of times to help 138 00:06:47,520 --> 00:06:50,760 Speaker 1: get black men out of jail for a nutrient deficiency 139 00:06:50,800 --> 00:06:53,080 Speaker 1: that has nothing to do with abuse. And the more 140 00:06:53,080 --> 00:06:56,760 Speaker 1: we're indoors, the less sunshine we get. I have very 141 00:06:56,800 --> 00:06:59,560 Speaker 1: pale skin. I don't get enough sunshine. If my skin 142 00:06:59,600 --> 00:07:02,320 Speaker 1: was darker, I would need it even a bigger dose. Right, 143 00:07:02,400 --> 00:07:06,720 Speaker 1: So teaching that this very cheap supplement makes for better brains, 144 00:07:07,360 --> 00:07:11,600 Speaker 1: less risk of diabetes, cancer, all the bad stuff, and 145 00:07:11,600 --> 00:07:14,160 Speaker 1: that the darker your skin and the more north you live, 146 00:07:14,320 --> 00:07:16,520 Speaker 1: and the more you endoors, the more you need. This 147 00:07:16,760 --> 00:07:20,560 Speaker 1: is cheaper than one meal at McDonald's. And just the 148 00:07:20,720 --> 00:07:23,760 Speaker 1: knowledge is so critical? Is it just tell me what 149 00:07:23,840 --> 00:07:26,400 Speaker 1: to do with very little money or no money to 150 00:07:26,400 --> 00:07:26,880 Speaker 1: get results? 151 00:07:26,880 --> 00:07:29,240 Speaker 5: You should have dnk to go the correct you should have. 152 00:07:29,280 --> 00:07:33,600 Speaker 1: D have to have vitamin K because vitamin K stops 153 00:07:33,600 --> 00:07:35,320 Speaker 1: the tissues from getting all crusty as. 154 00:07:35,240 --> 00:07:36,360 Speaker 4: Your age. 155 00:07:38,600 --> 00:07:38,920 Speaker 6: To pack. 156 00:07:38,960 --> 00:07:42,480 Speaker 3: Your latest book is Digital Dharma that explores the connection 157 00:07:42,560 --> 00:07:46,080 Speaker 3: between AI and consciousness. And many people are afraid that 158 00:07:46,160 --> 00:07:50,440 Speaker 3: AI is going to further disconnect us, but in fact 159 00:07:50,600 --> 00:07:54,360 Speaker 3: you talk about how AI can help deepen our spiritual 160 00:07:54,440 --> 00:07:57,200 Speaker 3: and emotional growth. Can you help us understand? 161 00:07:57,360 --> 00:07:59,920 Speaker 7: You know, when you with kids, if you say you know, 162 00:08:00,120 --> 00:08:03,120 Speaker 7: every kid asked the parents where did I come from? 163 00:08:03,440 --> 00:08:06,720 Speaker 7: And the parents said God made you right, then you 164 00:08:06,800 --> 00:08:09,360 Speaker 7: say where did God come from? And then you don't 165 00:08:09,360 --> 00:08:11,440 Speaker 7: know what to say. You say, go play with your toy. 166 00:08:11,520 --> 00:08:11,920 Speaker 8: Shut up. 167 00:08:12,440 --> 00:08:14,680 Speaker 7: You don't know the answer. So I said, you know, 168 00:08:14,760 --> 00:08:18,480 Speaker 7: now that we have digital technology, why don't we tap 169 00:08:18,560 --> 00:08:23,160 Speaker 7: into the minds of the greatest teachers. I can now 170 00:08:23,200 --> 00:08:27,880 Speaker 7: tap into the mind of Jesus. Okay, through AI, explain 171 00:08:27,960 --> 00:08:32,640 Speaker 7: to me the Sermon on the Mount. Okay, why does 172 00:08:32,800 --> 00:08:37,559 Speaker 7: Jesus say, treat your enemies as yourself? And the answer 173 00:08:37,679 --> 00:08:42,360 Speaker 7: is your enemy is yourself in another uniform with another conditioning, 174 00:08:42,800 --> 00:08:47,600 Speaker 7: another cultural conditioning, whatever economic conditioning, not the skin color, 175 00:08:48,240 --> 00:08:53,200 Speaker 7: but it's the same infinite source. So I can now 176 00:08:53,400 --> 00:08:56,959 Speaker 7: do that with digital technologies. What did Plato have to 177 00:08:57,000 --> 00:09:00,720 Speaker 7: say about it? What did Chopenhair have to say it? 178 00:09:01,480 --> 00:09:03,880 Speaker 7: What did the stages of the upnishads have to say 179 00:09:03,920 --> 00:09:07,960 Speaker 7: about it? So the book I wrote is about four things. 180 00:09:08,760 --> 00:09:16,679 Speaker 7: Number one, how to use AI as a health coach. Now, 181 00:09:17,600 --> 00:09:22,080 Speaker 7: help me sleep, help me regulate my immune system, help 182 00:09:22,160 --> 00:09:26,160 Speaker 7: me with this nutrition. So health coach, both mental and physical, 183 00:09:26,559 --> 00:09:32,520 Speaker 7: research assistant. It a way to reflect self reflection as 184 00:09:32,559 --> 00:09:38,800 Speaker 7: a personal guide for self reflection. You know, if I say, 185 00:09:39,400 --> 00:09:42,840 Speaker 7: am I a body? Am I mind? Am I spirit? 186 00:09:43,000 --> 00:09:46,400 Speaker 7: Give me reasons? Why not the body? Because the body 187 00:09:46,480 --> 00:09:49,600 Speaker 7: is constantly changing? Give me the reasons? What did the 188 00:09:49,600 --> 00:09:54,160 Speaker 7: great luminaries of humanity think about it? How did they 189 00:09:54,200 --> 00:09:57,240 Speaker 7: think about the mind? How did they think about the spirits? 190 00:09:57,360 --> 00:10:03,080 Speaker 7: So it's a health it's a spiritual guide, it's a 191 00:10:03,160 --> 00:10:07,720 Speaker 7: research assistant, and it's actually now what I've done is 192 00:10:07,760 --> 00:10:13,239 Speaker 7: with my own AI, which is the workshop I decided. 193 00:10:13,520 --> 00:10:17,160 Speaker 7: You know, even in meditation, people have different needs. I 194 00:10:17,200 --> 00:10:22,280 Speaker 7: want a meditation for sleep, I want a meditation for relationships. 195 00:10:22,880 --> 00:10:27,280 Speaker 7: I want a meditation for feeling strong in the morning. 196 00:10:27,400 --> 00:10:31,600 Speaker 7: I want a meditation for making me choose the right foods, 197 00:10:32,360 --> 00:10:36,200 Speaker 7: and the AI will look at my database of meditations 198 00:10:36,440 --> 00:10:39,240 Speaker 7: and create a new meditation for you, which I didn't 199 00:10:39,240 --> 00:10:41,800 Speaker 7: create in the past, but it will take all my 200 00:10:41,960 --> 00:10:46,160 Speaker 7: stuff and then it'll consult all the meditation experts, not 201 00:10:46,600 --> 00:10:50,839 Speaker 7: from now, from Jesus onwards, or even before to now. 202 00:10:51,280 --> 00:10:53,520 Speaker 7: You know, so you can tap into the minds of 203 00:10:54,080 --> 00:10:59,319 Speaker 7: Moses or Jesus, or Einstein or roommate whoever you want. Now, 204 00:10:59,360 --> 00:11:02,560 Speaker 7: with large lineanguage models, we've gone beyond that because you 205 00:11:02,600 --> 00:11:06,400 Speaker 7: have the language of biology, language of mathematics, the language 206 00:11:06,400 --> 00:11:10,400 Speaker 7: of physics, the language of religion, the language of spirituality, 207 00:11:10,800 --> 00:11:17,480 Speaker 7: the language of the Great Scriptures. Without being conscious. AI 208 00:11:17,640 --> 00:11:21,480 Speaker 7: is super intelligent, but it's not conscious because conscious is 209 00:11:21,520 --> 00:11:26,679 Speaker 7: a much deeper or spirit is not an algorithm. In fact, 210 00:11:26,960 --> 00:11:30,280 Speaker 7: spirit is the absence of all algorithms. When you take 211 00:11:30,320 --> 00:11:34,680 Speaker 7: away all algorithms, then you touch the divine. 212 00:11:35,559 --> 00:11:38,400 Speaker 2: Coming up next, Jake Shetty opens up about breaking a 213 00:11:38,440 --> 00:11:41,560 Speaker 2: sugar habit, and don't forget to subscribe and share so 214 00:11:41,600 --> 00:11:44,559 Speaker 2: you don't miss any of these inspiring lessons. 215 00:11:50,320 --> 00:11:51,480 Speaker 3: Now back to my legacy. 216 00:11:51,880 --> 00:11:55,560 Speaker 4: Your work emphasizes the importance of small, intentional actions to 217 00:11:55,640 --> 00:11:58,560 Speaker 4: create a healthy and more meaningful life. We're hoping that 218 00:11:58,559 --> 00:12:02,000 Speaker 4: you could give one to maybe even three suggestions backed 219 00:12:02,000 --> 00:12:04,760 Speaker 4: by science, for our listeners on what they can do 220 00:12:04,840 --> 00:12:07,080 Speaker 4: to live their best lives possible. 221 00:12:07,880 --> 00:12:10,079 Speaker 9: There's this one thing that I write about in my 222 00:12:10,520 --> 00:12:13,680 Speaker 9: book Keep Sharp, which is you know, it's classic because 223 00:12:13,679 --> 00:12:16,280 Speaker 9: I write an entire book about this topic of brain health. 224 00:12:16,280 --> 00:12:18,000 Speaker 9: And then I talked to my mom about it and 225 00:12:18,000 --> 00:12:20,160 Speaker 9: she says, can you explain it in a couple of sentences. 226 00:12:21,920 --> 00:12:26,800 Speaker 9: I write an entire book, but what should I do? 227 00:12:27,320 --> 00:12:29,800 Speaker 9: And the thing I told her, and I mean this 228 00:12:30,080 --> 00:12:33,959 Speaker 9: is that you should take a brisk walk with a 229 00:12:34,000 --> 00:12:38,360 Speaker 9: close friend and talk about your problems. Do that on 230 00:12:38,400 --> 00:12:42,199 Speaker 9: a regular basis. The brisk walk is important because it's 231 00:12:42,240 --> 00:12:45,000 Speaker 9: the best way to actually grow new brain cells. That's 232 00:12:45,360 --> 00:12:48,520 Speaker 9: that has the greatest evidence behind it. There's obviously benefits 233 00:12:48,559 --> 00:12:50,840 Speaker 9: to the way you nourish yourselves and the activities you 234 00:12:50,880 --> 00:12:55,400 Speaker 9: pursue how much rest, but movement in particular, and brisk movement, 235 00:12:55,520 --> 00:12:58,640 Speaker 9: not intense movement, is the best for actually what they 236 00:12:58,679 --> 00:13:03,040 Speaker 9: call neurogenesis human connection. Again, this is one of those 237 00:13:03,080 --> 00:13:05,520 Speaker 9: things that we've known to be powerful, and now we 238 00:13:05,600 --> 00:13:08,959 Speaker 9: have data to show that you make more oxytocin. This 239 00:13:08,960 --> 00:13:11,959 Speaker 9: this the hormone that actually draws people together when you're 240 00:13:11,960 --> 00:13:15,320 Speaker 9: spending time with people you love, friends and family. But 241 00:13:15,360 --> 00:13:17,440 Speaker 9: the last one was a bit of a revelation for me, 242 00:13:18,160 --> 00:13:21,360 Speaker 9: which is to talk about your problems because we have 243 00:13:21,440 --> 00:13:23,920 Speaker 9: long been told it's not the number of friends you have, 244 00:13:24,000 --> 00:13:26,679 Speaker 9: it's the quality of those friendships. And what makes a 245 00:13:26,760 --> 00:13:30,400 Speaker 9: quality friend someone you can be vulnerable around. It's a hack. 246 00:13:30,840 --> 00:13:33,160 Speaker 9: If you can be vulnerable around that person, you know 247 00:13:33,200 --> 00:13:35,840 Speaker 9: that they're a quality friend. So talk about your problems 248 00:13:36,240 --> 00:13:40,040 Speaker 9: and you know it really works. That's something that we 249 00:13:40,440 --> 00:13:43,120 Speaker 9: do on a regular basis, as Rebecca mentioned, to have 250 00:13:43,160 --> 00:13:47,800 Speaker 9: that brisk, walk close person talk about the problems. 251 00:13:51,320 --> 00:13:55,000 Speaker 5: Jay, what would you say, because Roddy has obviously inspired 252 00:13:55,120 --> 00:13:58,720 Speaker 5: so many people with her books and her you know, 253 00:13:58,800 --> 00:14:03,080 Speaker 5: cooking and health, what would be one habit that she inspired? 254 00:14:03,200 --> 00:14:07,640 Speaker 5: One bad? If you would say habit that she inspired 255 00:14:07,679 --> 00:14:10,280 Speaker 5: you to change. 256 00:14:09,679 --> 00:14:12,600 Speaker 8: Oh yeah, it would definitely be my sugar into it. 257 00:14:13,080 --> 00:14:14,720 Speaker 8: And I think this is a really important one for 258 00:14:14,760 --> 00:14:18,120 Speaker 8: everyone because I think people just don't understand the dangers 259 00:14:18,120 --> 00:14:20,600 Speaker 8: of sugar and how much of it we're consuming, and 260 00:14:20,720 --> 00:14:23,080 Speaker 8: especially in America, where I feel like so much of 261 00:14:23,080 --> 00:14:25,760 Speaker 8: our food is just naturally filled with it, and how 262 00:14:25,840 --> 00:14:29,640 Speaker 8: much of our diets have become infiltrated with packaged foods 263 00:14:30,000 --> 00:14:33,200 Speaker 8: most of the things we're eating and not natural whole foods. 264 00:14:33,200 --> 00:14:35,920 Speaker 8: And so I would say my diet as a whole 265 00:14:36,560 --> 00:14:40,840 Speaker 8: has been completely reorganized and reshifted through radhi End And 266 00:14:40,880 --> 00:14:46,080 Speaker 8: it's actually a re it's a reinvent. It's a redefining 267 00:14:46,120 --> 00:14:49,720 Speaker 8: of taste buds. Like it's not even like now, it's 268 00:14:49,760 --> 00:14:52,160 Speaker 8: not like, oh my gosh, I'm craving this and I 269 00:14:52,160 --> 00:14:55,400 Speaker 8: can't have it. It's almost like recognizing that our taste 270 00:14:55,400 --> 00:14:59,680 Speaker 8: buds are so badly programmed because of what we've been 271 00:14:59,720 --> 00:15:02,000 Speaker 8: can do to eat for so long, and so we 272 00:15:02,040 --> 00:15:03,680 Speaker 8: think we need it more than we do. So I 273 00:15:03,720 --> 00:15:05,680 Speaker 8: think I definitely still have a sweet tooth and I 274 00:15:05,680 --> 00:15:08,320 Speaker 8: love a chocolate freed cake if I can get with it, 275 00:15:07,480 --> 00:15:13,160 Speaker 8: but definitely made me much healthier my diet, And yeah, 276 00:15:13,160 --> 00:15:15,360 Speaker 8: that would easily be the biggest one. That would easily 277 00:15:15,360 --> 00:15:16,760 Speaker 8: be the biggest one, RDY. 278 00:15:16,840 --> 00:15:22,160 Speaker 9: If someone wanted to change their overall wellness and energy, 279 00:15:22,320 --> 00:15:24,320 Speaker 9: what one or two things could they do? 280 00:15:25,480 --> 00:15:28,000 Speaker 6: Honestly, I'd say, in this day and age, one of 281 00:15:28,000 --> 00:15:30,800 Speaker 6: the biggest things to change is I always think of 282 00:15:30,800 --> 00:15:33,560 Speaker 6: the eighty twenty rule, but in this case, I mean 283 00:15:33,640 --> 00:15:35,720 Speaker 6: like eighty percent of the food not coming from a 284 00:15:35,760 --> 00:15:38,560 Speaker 6: packet and twenty percent of the food coming from a packet, 285 00:15:38,760 --> 00:15:41,160 Speaker 6: Like if you can make sure that the balance is 286 00:15:41,160 --> 00:15:43,080 Speaker 6: that way, because for a lot of people, the balance 287 00:15:43,120 --> 00:15:45,360 Speaker 6: is actually the other way. It's eighty percent coming from 288 00:15:45,360 --> 00:15:48,040 Speaker 6: a packet and twenty percent coming from whole foods, and 289 00:15:48,120 --> 00:15:50,920 Speaker 6: so I think that is causing a lot of the 290 00:15:51,000 --> 00:15:54,160 Speaker 6: rise and a lot of health issues. So that's one, 291 00:15:54,200 --> 00:15:58,040 Speaker 6: and I think the second thing would be I've noticed 292 00:15:58,320 --> 00:16:02,080 Speaker 6: that the fall in the amount of people that want 293 00:16:02,080 --> 00:16:04,280 Speaker 6: to cook at home, and most of us are eating 294 00:16:04,280 --> 00:16:07,920 Speaker 6: foods from restaurants or takeaways, and actually we don't know 295 00:16:07,960 --> 00:16:10,600 Speaker 6: the oils that people are using, we don't know the ingredients. 296 00:16:10,680 --> 00:16:13,200 Speaker 6: We are really unaware of the consciousness that people are 297 00:16:13,200 --> 00:16:16,080 Speaker 6: cooking it with. And so the second part to that 298 00:16:16,080 --> 00:16:18,400 Speaker 6: would be try and cook more meals at home, like 299 00:16:18,480 --> 00:16:21,600 Speaker 6: connect to your food, understand what's going into it, like 300 00:16:21,920 --> 00:16:24,400 Speaker 6: read the labels, start to educate yourself. You know, I 301 00:16:24,400 --> 00:16:26,720 Speaker 6: think we've put so much of our health into other 302 00:16:26,760 --> 00:16:29,840 Speaker 6: people's hands, and I think that it's really difficult nowadays 303 00:16:29,880 --> 00:16:33,440 Speaker 6: because there is way too much information online. Everybody's telling 304 00:16:33,480 --> 00:16:36,160 Speaker 6: you you should or shouldn't eat this. But in our Veda, 305 00:16:36,200 --> 00:16:39,040 Speaker 6: I just learned how important it is to start to 306 00:16:39,040 --> 00:16:41,120 Speaker 6: listen to your body. Most of us are so disconnected 307 00:16:41,120 --> 00:16:43,200 Speaker 6: to our body that we don't even notice when we're 308 00:16:43,200 --> 00:16:46,400 Speaker 6: having digestive issues. We don't realize that when I'm eating this, 309 00:16:46,480 --> 00:16:49,280 Speaker 6: it's actually causing joint pain. When I'm eating this, it's 310 00:16:49,280 --> 00:16:52,400 Speaker 6: making me feel lethargic and not energized. Like the bottom 311 00:16:52,440 --> 00:16:55,760 Speaker 6: line is anything that we eat or drink, it should 312 00:16:55,800 --> 00:17:02,000 Speaker 6: be creating vitality, energy, and likeness in the body, Like 313 00:17:02,080 --> 00:17:03,720 Speaker 6: you should feel like you can still get up and 314 00:17:03,760 --> 00:17:06,120 Speaker 6: do things as soon as you're eating foods and it's 315 00:17:06,160 --> 00:17:09,040 Speaker 6: making you lethargic, it's making you feel heavy, and it's 316 00:17:09,119 --> 00:17:11,639 Speaker 6: draining energy from you. That's design and the food that 317 00:17:11,640 --> 00:17:13,760 Speaker 6: you're eating may just not be right for you. And 318 00:17:13,840 --> 00:17:15,480 Speaker 6: so the third part of that. 319 00:17:15,440 --> 00:17:16,240 Speaker 5: Would be education. 320 00:17:16,440 --> 00:17:18,320 Speaker 6: Don't leave it to other people to tell you what 321 00:17:18,359 --> 00:17:20,920 Speaker 6: you should be doing for your body. Start to learn. 322 00:17:21,000 --> 00:17:23,080 Speaker 6: And the best way of doing that to start off 323 00:17:23,080 --> 00:17:25,679 Speaker 6: with is start listening. When I'm eating this, how am 324 00:17:25,680 --> 00:17:28,280 Speaker 6: i feeling when I'm eating this. How is my digestion? 325 00:17:28,440 --> 00:17:30,640 Speaker 6: How is my mind? Am I feeling focused and clear? 326 00:17:30,680 --> 00:17:32,800 Speaker 6: Or am I feeling foggy? You know, there are such 327 00:17:32,880 --> 00:17:35,639 Speaker 6: simple questions we can ask ourselves to really start to 328 00:17:35,680 --> 00:17:39,280 Speaker 6: tune into the ins and outs of what we're eating 329 00:17:39,280 --> 00:17:41,720 Speaker 6: and how it's affecting us. So I would say less 330 00:17:41,720 --> 00:17:47,439 Speaker 6: packaged foods, cooking more meals at home, and educating yourself, 331 00:17:47,480 --> 00:17:50,879 Speaker 6: because your health is in your hands. It shouldn't be 332 00:17:51,000 --> 00:17:52,159 Speaker 6: in someone else's hands. 333 00:17:53,040 --> 00:17:55,480 Speaker 4: Over the years, you've interviewed some of the most remarkable 334 00:17:55,480 --> 00:17:59,800 Speaker 4: people in the world and gain their insight and with 335 00:18:00,080 --> 00:18:03,440 Speaker 4: them on issues about happiness and living a fulfilled life. 336 00:18:03,680 --> 00:18:05,760 Speaker 4: I like to ask you if there's one or two 337 00:18:05,840 --> 00:18:09,160 Speaker 4: things from one of your guests or multiple guests that 338 00:18:09,200 --> 00:18:12,440 Speaker 4: have really impacted your thinking in those areas. 339 00:18:13,359 --> 00:18:16,919 Speaker 8: Yeah. Absolutely, Yeah. I feel so grateful that I get to, 340 00:18:16,960 --> 00:18:19,640 Speaker 8: after six years of building this incredible community, I get 341 00:18:19,640 --> 00:18:22,040 Speaker 8: to go on tour and meet those people and hold 342 00:18:22,040 --> 00:18:24,320 Speaker 8: those hands and give them hugs and look into their 343 00:18:24,359 --> 00:18:26,840 Speaker 8: eyes and thank them for listening to us. You know, 344 00:18:26,880 --> 00:18:28,640 Speaker 8: the hundreds of millions of people who have been doing 345 00:18:28,680 --> 00:18:31,840 Speaker 8: that every single week for six years now, it's really 346 00:18:31,880 --> 00:18:34,600 Speaker 8: really exciting. So we're starting with North America. When I 347 00:18:34,600 --> 00:18:39,120 Speaker 8: think about my guests, I definitely think about a lot 348 00:18:39,119 --> 00:18:43,679 Speaker 8: of the incredible experts we've had on sleep. And the 349 00:18:43,720 --> 00:18:46,359 Speaker 8: reason I bring up sleep is because I think it's 350 00:18:46,400 --> 00:18:54,240 Speaker 8: the one habit that incredibly impacts every other habit. When 351 00:18:54,240 --> 00:18:57,080 Speaker 8: you get a good night's sleep, you're less likely to 352 00:18:57,119 --> 00:18:59,720 Speaker 8: eat foods that are bad for you, You're more likely 353 00:18:59,760 --> 00:19:02,199 Speaker 8: to have the energy to work out, You're going to 354 00:19:02,240 --> 00:19:06,040 Speaker 8: feel more motivated and focused at work. It's the domino effect. 355 00:19:06,560 --> 00:19:09,080 Speaker 8: And what I've learned about sleep is that a lot 356 00:19:09,119 --> 00:19:12,320 Speaker 8: of us are not trying to build up our sleep 357 00:19:12,440 --> 00:19:14,760 Speaker 8: like we build up other parts of our life. We 358 00:19:14,800 --> 00:19:17,480 Speaker 8: want to gain mastery at our careers, we want to 359 00:19:17,520 --> 00:19:20,639 Speaker 8: get good at our relationships, but so much of that 360 00:19:20,800 --> 00:19:23,600 Speaker 8: is based on the quality of our sleep. If you 361 00:19:23,880 --> 00:19:27,639 Speaker 8: have slept well, you're less irritable, you're less agitated, You're 362 00:19:27,720 --> 00:19:30,879 Speaker 8: less likely to get angry or frustrated when something doesn't 363 00:19:30,920 --> 00:19:34,639 Speaker 8: go your way because you have that foundational calm. And 364 00:19:34,680 --> 00:19:38,080 Speaker 8: so for me, the things I've learned about sleep, the 365 00:19:38,119 --> 00:19:41,480 Speaker 8: first is set a bedtime routine. Try and sleep at 366 00:19:41,520 --> 00:19:44,320 Speaker 8: the same time every single day. Again at least five 367 00:19:44,400 --> 00:19:47,280 Speaker 8: days a week. Second is, try and sleep in what's 368 00:19:47,320 --> 00:19:50,359 Speaker 8: known as cave like darkness. A lot of us today 369 00:19:50,400 --> 00:19:54,359 Speaker 8: have flashing lights from TVs, from remote controls, from our phones, 370 00:19:54,400 --> 00:19:56,720 Speaker 8: whatever it may be. Try and sleep in cave like 371 00:19:56,840 --> 00:19:59,320 Speaker 8: darkness as best as you can. Try and sleep in 372 00:19:59,320 --> 00:20:04,720 Speaker 8: a temperature that's sixty three to sixty eight sixty nine fahrenheit. 373 00:20:05,359 --> 00:20:08,880 Speaker 8: That's the recommended temperature, slightly cooler. We actually sleep better 374 00:20:08,920 --> 00:20:11,520 Speaker 8: when it's a little bit cooler than what we think. 375 00:20:12,160 --> 00:20:15,719 Speaker 8: And the last one is have a bedtime routine. You know, 376 00:20:15,880 --> 00:20:18,680 Speaker 8: eat a few hours before you get into before you're 377 00:20:18,680 --> 00:20:21,280 Speaker 8: going to go to bed, stop looking at phone an 378 00:20:21,280 --> 00:20:23,880 Speaker 8: hour before bed. Really create that energy to be able 379 00:20:23,880 --> 00:20:25,920 Speaker 8: to switch off. And so sleep has been something I've 380 00:20:25,920 --> 00:20:29,040 Speaker 8: focused on with a lot of my amazing guests, and 381 00:20:29,119 --> 00:20:32,040 Speaker 8: the fulfillment and sleep can give so much fulfillment and 382 00:20:32,080 --> 00:20:34,080 Speaker 8: peace in life. I think it would change so much 383 00:20:34,119 --> 00:20:34,600 Speaker 8: of our day. 384 00:20:38,040 --> 00:20:40,240 Speaker 2: Thank you for joining us for the best of my legacy. 385 00:20:40,680 --> 00:20:43,960 Speaker 2: New episodes drop every Tuesday. Don't forget to subscribe so 386 00:20:44,040 --> 00:20:45,119 Speaker 2: you never miss a moment.