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Speaker 1: Misspelling with Tory Spelling and iHeartRadio podcast.

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Speaker 2: Hey guys, welcome to miss Spelling.

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Speaker 3: I'm Cheryl Burke and I'm guest hosting for Tory and

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Speaker 3: Today we're talking health and wellness with doctor Jesse Mills,

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Speaker 3: director of the Men's Clinic at UCLA and host of

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Speaker 3: the mail Room podcast. From Sleep and Stress to fitness, nutrition,

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Speaker 3: and the latest wellness trends. Will break down what actually

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Speaker 3: works and bus some common myths along the way.

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Speaker 2: Let's get started.

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Speaker 1: Hello, how are you. It's so good to see so.

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Speaker 2: Good to see you. How are you doing.

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Speaker 1: I'm living the dream.

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Speaker 4: I'm in Santa Monica, California, and I get to talk

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Speaker 4: with you tonight.

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Speaker 1: So what else is there to look forward to? Well, welcome,

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Speaker 1: Thank you so much. This is going to be great.

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Speaker 3: Yeah, so tell me I just let's just dive in

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Speaker 3: because this is going to be a long one, I think, because.

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Speaker 1: There's alan Yeah. Wow, we got a lot to cover,

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Speaker 1: a lot to.

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Speaker 2: Cover, We've got puns to cover. What are I guess?

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Speaker 3: Tell me about your podcast because I did listen to

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Speaker 3: a few episodes and I really love how vulnerable you

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Speaker 3: and your guests are and I think it's really important,

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Speaker 3: especially when it comes to the you know, male species.

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Speaker 3: I think it's very important to start these conversations, especially

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Speaker 3: since it's twenty twenty six and I think you know

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Speaker 3: you said you or your guest said something about how

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Speaker 3: vulnerability is a superpower that we should all think that

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Speaker 3: it's not something that is a bad thing. It's actually,

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Speaker 3: you know, you need strength to be vulnerable.

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Speaker 1: Yeah, you need strength, Cheryl.

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Speaker 4: You also just need to have that presence of knowing

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Speaker 4: that you're confident in yourself. And I think the most

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Speaker 4: vulnerable guys are the guys that feel as if they

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Speaker 4: they don't have anything to lose if they open themselves up.

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Speaker 4: And in fact, it's beyond that. It's just that that

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Speaker 4: feeling of knowing that somebody has your six they got

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Speaker 4: you right. And so vulnerability takes on a lot of

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Speaker 4: different forms. And one of the things that came up

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Speaker 4: in that conversation I had with doctor Stephen Poulter.

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Speaker 1: Who's a therapist it pretty much works exclusively.

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Speaker 4: With guys in Southern California, is that you have to

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Speaker 4: get to that certain level where you're comfortable with that

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Speaker 4: and and the vulnerability is the reason it's the superpower

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Speaker 4: is because then people actually get to know you.

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Speaker 1: You're not hiding anything. And I think a lot of

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Speaker 1: a lot of.

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Speaker 4: What's happening in the zeitgeys these days with the male species.

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Speaker 4: As you said, I love that was was that you know,

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Speaker 4: we're all kind of like a little bit afraid of

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Speaker 4: if we if we open up it, we disclose too

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Speaker 4: much that people are going to come back at us.

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Speaker 4: And that may be, but it depends on what you're

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Speaker 4: vulnerable about. And you know, as I say, when I

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Speaker 4: come to work, you know, I have to be I

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Speaker 4: have to be. I'm you're coming to see me because

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Speaker 4: you have a problem. So they don't want to come

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Speaker 4: into my exam room and then hear about you know

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Speaker 4: the fact that I got a sore knee or you

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Speaker 4: know I didn't leep it all last night. And so

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Speaker 4: that's one that's one way vulnerability takes its rears its

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Speaker 4: ugly head. As if if I come in and dump

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Speaker 4: my problems. But if I'm there and you just you know,

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Speaker 4: take that breath. I don't know how that well that

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Speaker 4: goes over audio, but a big deep breath of just saying, hey,

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Speaker 4: you know what it's going to be, Okay, you're going

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Speaker 4: to be okay, but let's let's get through this.

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Speaker 1: But yeah, it's that's it.

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Speaker 4: The zerper power is that it's okay for us to

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Speaker 4: talk about where we're coming from. And I think we

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Speaker 4: we we hide and we stress, and we hide all

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Speaker 4: that anxiety and we we just keep shoving it down.

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Speaker 3: So yeah, male specie and female species as well. Like

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Speaker 3: I have to say, I think you know, for me,

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Speaker 3: I can say it from personal experience. You know, it's

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Speaker 3: scary to be vulnerable because you don't want to be hurt.

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Speaker 3: You know, there is these protective mechanisms that we put

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Speaker 3: up that I do at least that I haven't past

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Speaker 3: relationships for sure.

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Speaker 2: But speaking of stress, back to what you were.

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Speaker 3: Saying, what is what is the link I guess between

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Speaker 3: chronic stress and chronic illness?

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Speaker 1: Yeah, I mean the length is a it's huge.

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Speaker 4: I mean the hormonal link is that chronic stress causes

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Speaker 4: your autonomic nervous system, especially call your sympathetic nervous in

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Speaker 4: your fight or flight where you're always running away from

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Speaker 4: a tiger, You're always going to try to fight the

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Speaker 4: caveman in the cave next to you, right, That causes

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Speaker 4: your heart rate to go crazy all the time. It

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Speaker 4: causes your blood pressure to go up, it causes the

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Speaker 4: butterflies in your stomach. That's adrenaline just shooting out of

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Speaker 4: your adrenal gland to say, you know, I got to

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Speaker 4: get to get my fists up, or I get to

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Speaker 4: get my wall my defenses up, as you just said,

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Speaker 4: and you never get to relax. You never get to

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Speaker 4: get into that parasympathetic state where again, I'm just gonna

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Speaker 4: do it. Oh man, that breath right like, it's so

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Speaker 4: helpful just to just breathe, and that automatically triggers those

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Speaker 4: cortisol levels to go down, automatically triggers your parasympathetic nervous

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Speaker 4: system to go up. It just relaxed like you had

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Speaker 4: a big meal, you just had sex. You know, you

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Speaker 4: had something good happened to you. That allows you just

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Speaker 4: to recover. And if you're chronically stressed and you're chronically

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Speaker 4: an inflammatory state, you don't sleep well, you probably don't

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Speaker 4: eat well, you certainly aren't exercising enough, and your brain

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Speaker 4: can never shut down.

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Speaker 1: I mean, that's just the top of the tip of

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Speaker 1: the iceberg.

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Speaker 2: That you sound like. You just read my bio. There

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Speaker 2: you go, Well, I have a question. Now, do you

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Speaker 2: find your patients could be addicted to that feeling?

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Speaker 1: Oh yeah, I mean so.

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Speaker 4: Stress and accomplishment is incredibly addictive. And the more you

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Speaker 4: get done, the better you feel for just that little

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Speaker 4: bit of time to let you go on and get

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Speaker 4: better and better. And you know, in any corporate structure,

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Speaker 4: in any you know, in the entertainment industry, you know,

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Speaker 4: you get one gig and that opens you up to

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Speaker 4: more gigs and then essentially you keep going and going

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Speaker 4: because you know, if you ever say no in Hollywood,

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Speaker 4: nobody's going to call you back. It's not that much different.

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Speaker 4: You know, if I have a patient list of saying,

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Speaker 4: you know, fifty guys I'm going to see in that day,

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Speaker 4: and then somebody calls me and say, hey, Mills, can

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Speaker 4: you get this one guy in? And if I say no,

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Speaker 4: he's probably not going to call me again for that

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Speaker 4: next time, right, because they want somebody to say yes

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Speaker 4: all the time.

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Speaker 1: And that feels really good.

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Speaker 4: I feel validated to be really busy as a clinician.

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Speaker 4: But you're right, it is that feeling of when that

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Speaker 4: phone stops ringing, are you going to be okay? And

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Speaker 4: that's the hard part about that addiction of just always

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Speaker 4: wanting to get more and more and more.

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Speaker 1: We call it.

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Speaker 4: There's the term for this that we call the arrival fallacy,

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Speaker 4: where if you like, if I could just get this

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Speaker 4: next you know, if I could get through this next

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Speaker 4: season of dancing, right, I'm gonna be great.

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Speaker 1: Like I've hit it, I just keep hitting that.

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Speaker 2: Twenty six seasons later, You're like, what.

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Speaker 4: I mean, that's crazy. Exactly what I'm talking about, right,

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Speaker 4: It's same for me. I mean in the academic world,

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Speaker 4: I start as an assistant professor, and I say, look,

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Speaker 4: if I just publish more, if I maybe skip a

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Speaker 4: couple more baseball games and my kids are out, if

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Speaker 4: I do this, I'll get to associate. Eventually I'll become

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Speaker 4: a full professor. And I've finally arrived. And guess what,

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Speaker 4: I've been a full professor first going on eight years,

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Speaker 4: and I'm still hustling. I mean, I am not slowing down,

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Speaker 4: and and you know, I love it. But if you

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Speaker 4: don't find that balance of realizing when you can unplug,

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Speaker 4: that's going to lead to chronic stress and information. So

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Speaker 4: I will tell you, as a side note, the idea

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Speaker 4: of work life balance for people like you and I

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Speaker 4: that are so dedicated to our jobs and excellence, it

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Speaker 4: is really hard to achieve. And so you just kind

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Speaker 4: of throw that out as a starting and say, look,

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Speaker 4: work is life, so you have to make sure you

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Speaker 4: can figure out how to get those small victories and

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Speaker 4: how to get that balance of just being here. I mean,

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Speaker 4: you know, you and I are working right now, but

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Speaker 4: I'm having a great time.

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Speaker 1: Talking to you.

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Speaker 2: This is right.

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Speaker 4: So it's work, it's work, but it's fun as hell.

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Speaker 4: And so that's what you do, is you find out

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Speaker 4: how to bring joy and whatever is on your plate

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Speaker 4: for that day.

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Speaker 2: Now. I don't believe in balance.

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Speaker 1: Yeah, fair enough, unpack that. Unpack that.

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Speaker 3: Maybe it's the athletic, you know side of me, but

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Speaker 3: I don't believe in balance because you can't really get

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Speaker 3: one hundred percent of something if you aren't giving one

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Speaker 3: hundred percent of yourself into something, if you know what

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Speaker 3: I mean, Like it's really hard. It's not hard, it's

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Speaker 3: like I don't I don't see it. I think it's

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Speaker 3: something it's another thing that we're never going to reach, right,

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Speaker 3: So it's like it's almost like it's unattainable.

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Speaker 1: That's right, that's right.

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Speaker 2: So why why why is the gold balance?

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Speaker 4: Yeah, I mean again, I think that that's a sign

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Speaker 4: of a truly successful person, and I think that isn't

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Speaker 4: And I think you know, there's a classic Words of

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Speaker 4: All album, I'll sleep when I'm Dead, and there's something

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Speaker 4: crazy about right, but it's sort of true because if

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Speaker 4: you're really in it, and you're really enjoying what you're doing,

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Speaker 4: then then what are you trying to balance?

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Speaker 1: You're just living your life. You're living your life.

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Speaker 4: You're living an incredibly successful life that makes everybody's lives

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Speaker 4: around you better, that brings joy into the households of

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Speaker 4: millions of people.

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Speaker 1: Yeah, so why do you need balance?

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Speaker 4: You're just you're You're being you and that's that's you know,

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Speaker 4: I'm being me and I'm doing what I do because

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Speaker 4: I've figured out a way to make a living and

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Speaker 4: enjoy it.

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Speaker 2: So what so why is that the goal?

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Speaker 1: Yeah?

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Speaker 3: Why why do people come to do people come to

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Speaker 3: you and be like, Okay, so you know I'm burnt out.

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Speaker 2: How do I create more of a balanced lifestyle?

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Speaker 1: Right?

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Speaker 4: Well, let's I mean now you've thankfully Yeah, boy, we're

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Speaker 4: getting so philosophic, so philosophical.

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Speaker 2: That that's okay, no, I love it.

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Speaker 4: I was a liberal arts major before I went to

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Speaker 4: medical school. You know, I'll work the literature angle here eventually.

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Speaker 4: But no, it's all good. Yeah no, But I mean

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Speaker 4: if somebody comes in and says, yeah, I love you,

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Speaker 4: phrase that, I mean that was five of the guys

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Speaker 4: I saw in my office this afternoon, is you know,

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Speaker 4: and because they come to me thinking my disaster is low,

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Speaker 4: and I say, okay, well, yeah, this is what I do.

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Speaker 4: I'm a specialist in male hormones. And so let's think, Okay,

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Speaker 4: well that's easy, it's a blood test, but really, what

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Speaker 4: is it you're trying to achieve. Well, let's see, I'm

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Speaker 4: forty two years old, I'm trying to make partner in

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Speaker 4: my law firm. I'm building like crazy, but I'm missing

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Speaker 4: out of my kids activities. I haven't been on a

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Speaker 4: date with my partner for six months, and I'm super

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Speaker 4: stressed out. And I'm like, okay, cool, get it. You know,

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Speaker 4: I'm in La. You're in La. We're all working our

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Speaker 4: butts off here just to pay the rent or the mortgage.

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Speaker 4: But where does this stopstream fit in this for you?

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Speaker 4: And I turn it back on them and say, well,

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Speaker 4: what do you want out of this? If you want

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Speaker 4: me to give you a pill, if you want me

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Speaker 4: to write you a prescription, Let's really think about what

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Speaker 4: got you into the office in the first place. And

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Speaker 4: that's how you unpack any health journey is what is

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Speaker 4: wrong in your life that you can fix? And then

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Speaker 4: how do I coach you along? I mean, that's the

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Speaker 4: way that my practice run. I mean, I'm a surgeon.

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Speaker 4: I spent seven years of my training learning how to

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Speaker 4: operate to fix disease. But yet I spent a good

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Speaker 4: part of my day trying to figure out how not

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Speaker 4: to operate on people and how not to write them

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Speaker 4: a prescription. And a lot of it comes with that

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Speaker 4: self reflection. And tell me, tell me why you think

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Speaker 4: there is balance in the world, in the universe, Tell

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Speaker 4: me why it's your goals, your goal because you clicked

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Speaker 4: on in the morning and said, figure out how to

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Speaker 4: achieve balance? You know, get up, drink lemon water? Uh,

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Speaker 4: And if you do any of these things, just throw

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Speaker 4: it right back at me.

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Speaker 1: Share out. By the way, have a great conversation.

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Speaker 2: But you know which I drank water?

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Speaker 4: Okay, that's as a urologist, I got to tell you

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Speaker 4: that's Dayreen, I don't want you.

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Speaker 2: I'm kidding, okitty kid, I'm kidding.

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Speaker 1: I kidding. There you go.

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Speaker 4: But anyhow, Yeah, so that's that's the goal to this

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Speaker 4: all is for people to take that accountability and figure

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Speaker 4: out what what is an actionable item to you know,

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Speaker 4: as as you led with chronic inflammation, chronic stress, all

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Speaker 4: of those things, there's a root cause that is probably

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Speaker 4: not medical, and I have an obligation to figure what

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Speaker 4: that is as a physician, but also provide the medical

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Speaker 4: backboard to support that man in his journey, Like you mean.

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Speaker 3: Like through psychological like therapy or yeah, I love therapy.

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Speaker 1: Shore I think therapy.

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Speaker 2: I've been therapy my whole life, and I will.

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Speaker 4: Be yeah, it's and so hey, that's vulnerability right there,

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Speaker 4: and I think it's I think that's right, is that

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Speaker 4: you cannot separate out physiological issues from psychological issues. And

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Speaker 4: it doesn't matter what we're talking we're talking about TESTOSTERP,

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Speaker 4: we're talking about a rectile dysfunction. Where guy comes and says,

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Speaker 4: I have no erections is I said, exactly right?

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Speaker 1: And they said, I think it's all my head. Doc.

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Speaker 4: I said, well, okay, it is, but I will tell

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Speaker 4: you if I took a totally normal, raging stallion of

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Speaker 4: a guy and I immediately made his erections go away,

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Speaker 4: you don't think that's going to mess with his head

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Speaker 4: just a little bit, Just a little bit. I mean,

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Speaker 4: of course it's psychological, and then we build we build

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Speaker 4: up the physiology. But having that that strong mental health

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Speaker 4: is key to this.

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Speaker 3: You know you can and just taking accountability. Isn't that

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Speaker 3: the first step?

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Speaker 1: Oh?

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Speaker 4: Sure, I mean that's the thing. First step in any

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Speaker 4: journey is knowing what you can do for yourself with

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Speaker 4: the right guidance. And I think that's the tricky thing

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Speaker 4: in this, in this web based environment where you don't

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Speaker 4: know who to trust and who to believe, And that

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Speaker 4: was a big part of why I started the podcast

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Speaker 4: at the mail room of doctor Jesse Mills. Is exactly

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Speaker 4: what we're doing is I'm an expert in men's health

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Speaker 4: and neurology. I'm a physician, and I can at least

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Speaker 4: tell you where the science is, where the hype is,

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Speaker 4: and where the things that are dangerous are and really

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Speaker 4: name a topic, you know, try me and we'll figure

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Speaker 4: it out. But that's that's crazy. Oh, I do love

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Speaker 4: me some sleep.

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Speaker 2: I don't. So let's talk about it.

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Speaker 3: Because so I'm a night owl and I don't know

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Speaker 3: if that's just I saw I read something I don't

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Speaker 3: know where, but it was a between night owls and

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Speaker 3: people that are mourning people right that just wake up,

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Speaker 3: And there is a difference right there.

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Speaker 2: You're born this way? Is that correct?

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Speaker 1: Probably?

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Speaker 4: I mean you're probably somewhat shaped that way by you know,

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Speaker 4: but what you do exactly, I mean, that's right.

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Speaker 1: Yeah, so you've trained into that.

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Speaker 2: Oh yeah, I mean I get very creative.

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Speaker 3: I'm not getting between the hours of eleven PM and

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Speaker 3: three am, like that's those are my peak hours.

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Speaker 1: Go with it, oh, I do.

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Speaker 2: There's no stopping me. I love it because you know

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Speaker 2: why the world is quiet.

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Speaker 3: I don't get emails and I can really I just

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Speaker 3: focus and I just let it be. I did fight

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Speaker 3: it in the beginning because I was like, this is

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Speaker 3: not normal. But it's okay.

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Speaker 1: So far I don't see anything wrong. Yeah, I mean,

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Speaker 1: you know, I.

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Speaker 4: Mean I will say a little bit is that you know,

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Speaker 4: we were evolutionarily we were born to sleep at night,

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Speaker 4: and we have certain hormones that peak to do that.

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Speaker 4: The big ones that we hear all about are melatonin

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Speaker 4: and then you know, and so that's that does help

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Speaker 4: rewire us to when it's dark we go to sleep,

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Speaker 4: and when it's light we wake up. Naturally, we didn't

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Speaker 4: have alarm clocks twenty thousand years ago. But you know,

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Speaker 4: there's so many things that we've evolved past with technology

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Speaker 4: and everything else that people can have long, healthy lives

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Speaker 4: without really hurting themselves too much by being a night out.

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Speaker 4: The hard part is just making sure you're getting enough sleep.

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Speaker 4: Not just okay, so talk to me about that.

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Speaker 3: But the eight hours, that's a myth. Not everybody needs

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Speaker 3: eight hours.

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Speaker 1: One hundred percent correct, Yeah, I mean American? Oh go ahead.

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Speaker 2: Oh I've been sober for seven years now.

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Speaker 1: Awesome, damn for you, thank you.

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Speaker 3: And I feel like since my sobriety, I don't need

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Speaker 3: eight hours.

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Speaker 2: I need five hours. Yeah, but when I was not sober,

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Speaker 2: boy did I sleep?

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Speaker 1: Yeah? Well there you go.

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Speaker 4: Although, so you mentioned a couple of things to that.

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Speaker 4: First of all, that the American Academy of Sleep Medicine

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Speaker 4: suggests most people do well with about sixty eight hours. Yes,

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Speaker 4: so eight hours is a myth in that. Yeah, I don't.

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Speaker 4: I can't remember the last time I've slept eight hours,

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Speaker 4: I mean, and then you know, as a surgical resident

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Speaker 4: training twenty years ago, when I was working thirty six

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Speaker 4: hours in a row, you know, I'm still making up

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Speaker 4: for that sleep. But ultimately, even today, you know I

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Speaker 4: still probably I am optimal at about six and a

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Speaker 4: half to seven hours.

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Speaker 1: I feel great, Okay.

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Speaker 4: I also don't drink, And I think that's the second

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Speaker 4: part of this is I think your sobriety has turbocharged

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Speaker 4: your ability to get more quality sleep, because one of

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Speaker 4: the things that alcohol does is that it never allows

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Speaker 4: your brain to get into what we call deep delta

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Speaker 4: or that are em sleep. You always stay in between

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Speaker 4: what we call stage two and stage three, where you're

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Speaker 4: kind of nappy, but you're not recharging all those hormones

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Speaker 4: you need, you're not recharging your energy levels, and and

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Speaker 4: so eight hours of unsober sleep, it's way worse than

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Speaker 4: five hours of stone cold. I'm going to hit it,

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Speaker 4: and I bet you're if you put on a sleep study,

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Speaker 4: I bet you're way more deep delt to sleep than

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Speaker 4: you are what you are now than you were when

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Speaker 4: you were not sober.

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Speaker 1: So there you go.

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Speaker 3: I feel that for sure. How harmful, though, is it like, Okay,

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Speaker 3: what is the correlation between not getting enough sleep versus

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Speaker 3: Alzheimer's for example.

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Speaker 4: Oh yeah, or any of the mental health diseases.

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Speaker 2: Any of the mental health Yea, It's a.

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Speaker 4: Really interesting It's kind of a chicken and egg question

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Speaker 4: because we know that people that have neurological diseases like Alzheimer's,

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Speaker 4: Parkinson's disease, restless leg a lot of these things that

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Speaker 4: are associated with what we call ram sleep disorders. Is

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Speaker 4: it because they're not getting enough sleep or because they

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Speaker 4: can't get enough sleep because of the underlying neurological condition And.

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Speaker 1: We don't really know the answer to that.

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Speaker 4: But we know that people that have even night terrors,

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Speaker 4: and it can be a little bit of a progression

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Speaker 4: from night terrors sleep walking. What we call the parasomnia

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Speaker 4: is things that happen that are kind of strange we're sleeping.

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Speaker 4: Do they eventually lead to degenerative neurologic diseases? And the

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Speaker 4: answer is, there's definitely a correlation, but we don't know

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Speaker 4: exactly what to do with that. In other words, if

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Speaker 4: I took a guy, I saw him and he's thirty

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Speaker 4: five and he says, you know, I'm waking up at

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Speaker 4: night with nightmares. I'm kicking my partner at night when

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Speaker 4: we're going to sleep because of my restless leg.

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Speaker 1: And I do.

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Speaker 4: Something with that guy and say, hey, look, dude, all

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Speaker 4: you need to do is sleep better. You're good. You're

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Speaker 4: never going to get Alzheimer's. And it's not that simple.

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Speaker 4: So we have to figure out what the neurologic cause

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Speaker 4: of that is. And there are medications we use to

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Speaker 4: treat those conditions. But whether or not that's just ponging

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Speaker 4: their ability to sleep but not improving their risk risk

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Speaker 4: factors or chances of developing really terrifying their loges diseases,

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Speaker 4: we don't know. But yeah, I think it's definitely a

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Speaker 4: correlation that that leads to that.

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Speaker 3: I also, I mean, I know that this is controversial

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Speaker 3: what I'm about to say, but I have a close

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Speaker 3: family member who's dealing with Alzheimer's at the moment, and

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Speaker 3: from what I've noticed, just I see patterns, right, So

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Speaker 3: the patterns for me from what I've seen and also

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Speaker 3: other my friends of friends as well, working so hard,

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Speaker 3: dedicating your whole life to your career than all of

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Speaker 3: a sudden retiring, you know, and then.

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Speaker 2: Let's say COVID hit and like the brain is lazy?

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Speaker 2: Am I right?

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Speaker 1: Yeah? I think.

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Speaker 3: I just wonder too, Like, let's say also childhood trauma

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Speaker 3: that has never been talked about or that has never

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Speaker 3: been something that that person may want to admit to themselves.

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Speaker 3: Like I do believe it's not black and white, but

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Speaker 3: I also believe that it's just it could be it

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Speaker 3: can go back as far as your childhood if not

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Speaker 3: dealt with.

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Speaker 1: Wow.

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Speaker 4: Yeah yeah, no, yeah, I mean you brought up something

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Speaker 4: so critical I think for your listeners is that we

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Speaker 4: always talk about this. It guys, go back to work

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Speaker 4: life balance.

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Speaker 3: Right.

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Speaker 4: You think I just to keep working until I retire

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Speaker 4: and I'm good, and so whenever.

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Speaker 2: You never retire, never retire, you win.

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Speaker 1: That's the money. Right. So that's work is that you have.

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Speaker 4: You know, we think, okay, I know that I have

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Speaker 4: a target financial retirement of twenty thirty. I'm going to

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Speaker 4: be fine financially, blah blah, all this stuff. But if

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Speaker 4: you don't retire with a plan for purpose, then you

437
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Speaker 4: should never reach Amen. Amen, we know one of the

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Speaker 4: pillars of longevity. There's two that you just brought up

439
00:19:52,000 --> 00:19:55,280
Speaker 4: other than the three. Really the mental health neurological how

440
00:19:55,320 --> 00:19:59,479
Speaker 4: do you prevent severe neurological diseases? But two is having

441
00:19:59,560 --> 00:20:03,440
Speaker 4: that can action with somebody and having that that that

442
00:20:03,600 --> 00:20:06,879
Speaker 4: friend group people that if you're dealing with somebody in

443
00:20:06,920 --> 00:20:10,160
Speaker 4: your family that has Alzheimer's, you need to have that support.

444
00:20:10,280 --> 00:20:12,680
Speaker 4: You need to have people around you to not only

445
00:20:12,720 --> 00:20:17,120
Speaker 4: help support you, but also to have that longevity. And also, yeah,

446
00:20:17,200 --> 00:20:20,760
Speaker 4: you got to have a purpose if you retire. You know,

447
00:20:20,800 --> 00:20:23,520
Speaker 4: there's that old saying about the guy retires and say,

448
00:20:23,560 --> 00:20:25,440
Speaker 4: what are you going to do when you retire. I'm

449
00:20:25,440 --> 00:20:27,159
Speaker 4: going to give me a rocking chair. What are you

450
00:20:27,160 --> 00:20:28,359
Speaker 4: going to do the next year? You said, I'm going

451
00:20:28,440 --> 00:20:31,480
Speaker 4: to start rocking? That is not right. You can't spend

452
00:20:31,520 --> 00:20:32,679
Speaker 4: two years doing nothing.

453
00:20:32,800 --> 00:20:34,520
Speaker 2: Lucky. If you start rocking, that's.

454
00:20:34,359 --> 00:20:38,159
Speaker 4: Great because you The number of men that I see

455
00:20:38,200 --> 00:20:42,480
Speaker 4: that come in that start to develop worsening health after

456
00:20:42,520 --> 00:20:45,560
Speaker 4: they retire if they don't have a purpose is so high.

457
00:20:45,640 --> 00:20:47,000
Speaker 1: It's just it's so to me.

458
00:20:47,400 --> 00:20:49,000
Speaker 4: I see it every day in my office, and I

459
00:20:49,760 --> 00:20:52,720
Speaker 4: see guys in their fifties and sixties and they're like, dude,

460
00:20:52,760 --> 00:20:55,879
Speaker 4: I won the game. I'm going to retire early, and

461
00:20:55,960 --> 00:20:57,960
Speaker 4: I'm going to be financially so and I go, well, great,

462
00:20:58,000 --> 00:20:59,600
Speaker 4: what are you going to do? You're going your run

463
00:20:59,680 --> 00:21:02,200
Speaker 4: for hours, you're working sixty hours and they're going to

464
00:21:02,240 --> 00:21:04,320
Speaker 4: go to what. And so the guys that are the

465
00:21:04,320 --> 00:21:06,280
Speaker 4: most successful a the ones that have a great friend

466
00:21:06,280 --> 00:21:10,320
Speaker 4: group around them, and the ones that have some sort

467
00:21:10,320 --> 00:21:13,320
Speaker 4: of plant to volunteer to use whatever services that they

468
00:21:13,880 --> 00:21:18,560
Speaker 4: that they worked so hard to be, whether they're teachers, doctors, lawyers, dancers,

469
00:21:18,880 --> 00:21:21,439
Speaker 4: whatever it is, that you're going to go and do

470
00:21:21,480 --> 00:21:23,679
Speaker 4: something in your community to give back. And that's the

471
00:21:23,760 --> 00:21:27,000
Speaker 4: purpose to a really a life well lived. And you know,

472
00:21:27,640 --> 00:21:28,960
Speaker 4: or or.

473
00:21:29,040 --> 00:21:31,680
Speaker 3: Or you ca can live like a Buddhist and think

474
00:21:31,720 --> 00:21:34,280
Speaker 3: that Okay, well my purpose is not my job, but

475
00:21:34,359 --> 00:21:37,440
Speaker 3: I don't think that that is for people, especially.

476
00:21:37,000 --> 00:21:37,879
Speaker 2: In the United States.

477
00:21:38,000 --> 00:21:40,240
Speaker 3: I've lived all over the world, and it's so interesting

478
00:21:40,240 --> 00:21:42,080
Speaker 3: to me because in the United States, you know, we

479
00:21:42,080 --> 00:21:46,520
Speaker 3: we definitely we put hustle culture up on a pedestal,

480
00:21:46,640 --> 00:21:49,880
Speaker 3: and in Europe it's so the opposite. It's like they

481
00:21:49,880 --> 00:21:53,760
Speaker 3: think we're nuts and they put family first, and truly

482
00:21:54,160 --> 00:21:57,760
Speaker 3: put family first. They don't they don't revolve their life

483
00:21:57,760 --> 00:22:00,240
Speaker 3: around work. You know, it's the other way around. It's like,

484
00:22:00,600 --> 00:22:02,440
Speaker 3: you know, when we take vacations. I mean I could

485
00:22:02,440 --> 00:22:04,800
Speaker 3: speak for myself, it takes me weeks to wind down,

486
00:22:04,880 --> 00:22:06,760
Speaker 3: Like I can't really settle down. By the time I

487
00:22:06,760 --> 00:22:08,720
Speaker 3: settle down, I have to come back to work or

488
00:22:09,240 --> 00:22:12,280
Speaker 3: it's like it really takes a lot of me being

489
00:22:12,359 --> 00:22:17,000
Speaker 3: present to really be in stillness and meditation. It's like

490
00:22:17,320 --> 00:22:21,119
Speaker 3: there is this addiction to hustle culture that I feel like,

491
00:22:22,040 --> 00:22:23,520
Speaker 3: I think a lot of people can relate to. But

492
00:22:23,560 --> 00:22:25,920
Speaker 3: I don't think that's why we put our whole worth

493
00:22:26,000 --> 00:22:28,679
Speaker 3: and our whole purpose into our job. That is not

494
00:22:28,680 --> 00:22:32,919
Speaker 3: sustainable because especially as athletes, athletes do we have a

495
00:22:33,000 --> 00:22:35,720
Speaker 3: taking time bomb. You know quick, it's quick, it's not

496
00:22:35,840 --> 00:22:38,200
Speaker 3: it's long. It's not very it's not long lived. Put

497
00:22:38,200 --> 00:22:38,600
Speaker 3: it that way.

498
00:22:38,760 --> 00:22:41,480
Speaker 4: That's right, right, Yeah, But but you know you brought

499
00:22:41,520 --> 00:22:43,000
Speaker 4: up a point so that first of all, I think

500
00:22:43,040 --> 00:22:45,720
Speaker 4: that's terrible that you can't take a vacation. But I understand.

501
00:22:45,920 --> 00:22:49,040
Speaker 2: But what you can't I can't to line down?

502
00:22:49,240 --> 00:22:51,080
Speaker 1: Yeah, right, I did it.

503
00:22:51,720 --> 00:22:53,640
Speaker 4: What do you do every day for you know, give

504
00:22:53,680 --> 00:22:55,800
Speaker 4: your It sounds like I heard yoga meditation. So what

505
00:22:55,840 --> 00:22:57,920
Speaker 4: do you do when you're just you? For thirty minutes

506
00:22:57,960 --> 00:23:00,600
Speaker 4: a day that makes you who you are, so that

507
00:23:00,840 --> 00:23:02,639
Speaker 4: you could at least count it as a little bit

508
00:23:02,680 --> 00:23:03,280
Speaker 4: of you time.

509
00:23:03,840 --> 00:23:07,080
Speaker 3: Because there's something journal meditation, I mean, I mean that

510
00:23:07,200 --> 00:23:09,680
Speaker 3: is that to me is not work. It's actually work

511
00:23:09,880 --> 00:23:12,480
Speaker 3: too well. First of all, therapy is like a weekly thing.

512
00:23:12,600 --> 00:23:14,520
Speaker 3: I have an energy person I work with, which is

513
00:23:14,520 --> 00:23:17,280
Speaker 3: also a weekly thing. So I find that that's giving

514
00:23:17,400 --> 00:23:18,800
Speaker 3: back to me for sure.

515
00:23:19,040 --> 00:23:20,600
Speaker 1: I love that. I love thank you.

516
00:23:20,880 --> 00:23:22,600
Speaker 4: Yeah, I mean you have to you have to build

517
00:23:22,640 --> 00:23:24,840
Speaker 4: in that time so that you can take care of

518
00:23:24,880 --> 00:23:28,160
Speaker 4: everybody else for sure, with at work and with your

519
00:23:28,160 --> 00:23:31,000
Speaker 4: home commitments to say, and that's the biggest thing, I

520
00:23:31,040 --> 00:23:33,960
Speaker 4: mean there is that that really big part of mental health.

521
00:23:34,000 --> 00:23:37,119
Speaker 4: We worry about this this caretaker's burden, where if you

522
00:23:37,160 --> 00:23:40,440
Speaker 4: are taking care of somebody the chronic illness, whether it's

523
00:23:40,440 --> 00:23:43,520
Speaker 4: a child, a parent, a brother, a sister, of a partner,

524
00:23:44,040 --> 00:23:46,040
Speaker 4: you know you've got to figure out how to say, Look,

525
00:23:46,040 --> 00:23:49,000
Speaker 4: I can't do I can't do this for you until

526
00:23:49,440 --> 00:23:51,639
Speaker 4: I get thirty minutes a day where I can play guitar,

527
00:23:51,920 --> 00:23:54,600
Speaker 4: or I can meditate, or I can pray, or I

528
00:23:54,640 --> 00:23:57,040
Speaker 4: can go to the gym or you know anything.

529
00:23:56,640 --> 00:23:59,679
Speaker 1: Where it's just this is all my time, so.

530
00:23:59,560 --> 00:24:01,240
Speaker 4: That the other twenty three and a half hours a

531
00:24:01,320 --> 00:24:03,200
Speaker 4: day i'm everybody else's.

532
00:24:03,400 --> 00:24:05,160
Speaker 1: That's you know, that's agree.

533
00:24:05,600 --> 00:24:09,200
Speaker 4: But you know, you did touch on something that we've

534
00:24:09,240 --> 00:24:11,320
Speaker 4: never quite figured out in this country, and it's there's

535
00:24:11,359 --> 00:24:14,119
Speaker 4: a lot of probably baked in the hustle culture is

536
00:24:14,160 --> 00:24:16,639
Speaker 4: part of it. You know, we don't we don't have

537
00:24:16,720 --> 00:24:19,320
Speaker 4: quite the same pension and retirement plans and universal health

538
00:24:19,320 --> 00:24:22,200
Speaker 4: care that the Europeans have where you can do that.

539
00:24:22,240 --> 00:24:22,679
Speaker 1: But you're right.

540
00:24:22,720 --> 00:24:25,000
Speaker 4: If you look at all these longevity zones in the country,

541
00:24:25,280 --> 00:24:27,879
Speaker 4: they're not for the most part. There's one in southern California,

542
00:24:28,560 --> 00:24:31,480
Speaker 4: the Adventists, which you know, I mean, that's a culture

543
00:24:31,480 --> 00:24:34,520
Speaker 4: that's all about family. It's all about being together, not

544
00:24:34,640 --> 00:24:38,040
Speaker 4: moving away. Obviously their diet is fantastic, they don't drink,

545
00:24:38,960 --> 00:24:42,440
Speaker 4: but it's that unity and that they have each other's back,

546
00:24:42,480 --> 00:24:44,520
Speaker 4: and I think that's what you see in these other zones,

547
00:24:44,560 --> 00:24:47,000
Speaker 4: whether it's in whether it's in Japan, or whether it's

548
00:24:47,000 --> 00:24:50,120
Speaker 4: in Sardinia or those areas where they never they they

549
00:24:50,200 --> 00:24:52,320
Speaker 4: every day they take time for themselves. You know, they

550
00:24:52,359 --> 00:24:56,680
Speaker 4: have their their afternoon rituals, star being everywhere. Yes, this's

551
00:24:56,760 --> 00:24:59,600
Speaker 4: they're walking uphill to get their espress. So all of

552
00:24:59,640 --> 00:25:01,359
Speaker 4: those things, you know, we have to figure ou how

553
00:25:01,359 --> 00:25:03,400
Speaker 4: to bake that into our hustle culture and do it

554
00:25:03,680 --> 00:25:06,639
Speaker 4: when nobody's looking right. That's one of the other things

555
00:25:06,640 --> 00:25:08,720
Speaker 4: that we have here. I am looking at you on camera.

556
00:25:08,800 --> 00:25:11,240
Speaker 4: We're all you know, we're all doing this right now,

557
00:25:11,359 --> 00:25:14,240
Speaker 4: very publicly. And yet you know, when I'm off camera,

558
00:25:14,480 --> 00:25:16,879
Speaker 4: the stuff I do to be me, it's just about me,

559
00:25:17,160 --> 00:25:19,359
Speaker 4: you know. And that's that's what you know. Greatness and

560
00:25:19,400 --> 00:25:22,119
Speaker 4: wellness is made when no one's looking right. You're just

561
00:25:22,200 --> 00:25:25,320
Speaker 4: are not telling us what you're doing, but just doing it.

562
00:25:25,400 --> 00:25:27,480
Speaker 4: You know that you own that little bit of yourself.

563
00:25:28,200 --> 00:25:30,080
Speaker 2: Lead by example, you mean, like, yeah.

564
00:25:29,920 --> 00:25:32,719
Speaker 1: A little bit, yeah, lead by example, and just do

565
00:25:32,800 --> 00:25:34,040
Speaker 1: you do you?

566
00:25:34,119 --> 00:25:36,520
Speaker 4: And that's right, you know. Don't open up your feeds

567
00:25:36,520 --> 00:25:37,399
Speaker 4: first thing in the morning.

568
00:25:38,080 --> 00:25:40,600
Speaker 2: Oh god, I know, right, are sleeping to the phone.

569
00:25:40,680 --> 00:25:42,159
Speaker 2: Let's talk about all that, shall we?

570
00:25:42,240 --> 00:25:43,440
Speaker 1: Yah? Yeah?

571
00:25:43,440 --> 00:25:44,720
Speaker 2: How bad is that for you? Like?

572
00:25:45,160 --> 00:25:47,760
Speaker 3: Is opening up? Is your phone worse than let's say,

573
00:25:47,760 --> 00:25:49,600
Speaker 3: falling falling asleep to television?

574
00:25:49,840 --> 00:25:53,240
Speaker 1: I don't oh gosh, no, I don't think it is?

575
00:25:53,240 --> 00:25:53,680
Speaker 1: Is great?

576
00:25:53,680 --> 00:25:56,880
Speaker 4: I mean, the idea of the electromatic magnetic waves being

577
00:25:56,920 --> 00:25:59,760
Speaker 4: by your ears and stuff is it's pretty weak data

578
00:26:00,600 --> 00:26:01,280
Speaker 4: worries about that.

579
00:26:01,480 --> 00:26:02,160
Speaker 2: Oh thank god.

580
00:26:02,320 --> 00:26:05,240
Speaker 3: I have a loud French bulldog who snores so loud

581
00:26:05,560 --> 00:26:07,399
Speaker 3: I have to sleep sometimes in my EarPods, and I

582
00:26:07,400 --> 00:26:08,960
Speaker 3: was like, oh, this can't be good for my brain.

583
00:26:09,160 --> 00:26:10,640
Speaker 1: You need sepap for your frenchie.

584
00:26:13,200 --> 00:26:14,000
Speaker 2: She runs world.

585
00:26:14,320 --> 00:26:19,199
Speaker 4: Yeah, yeah, I'm her dog. You know, I understand that we,

586
00:26:19,359 --> 00:26:21,560
Speaker 4: my wife and I call ourselves service humans to our

587
00:26:21,600 --> 00:26:22,720
Speaker 4: two animals are two.

588
00:26:22,560 --> 00:26:24,840
Speaker 2: Dogs exactly, and they're both.

589
00:26:24,720 --> 00:26:27,480
Speaker 4: Standard poodles, so they're like the perfect service dog. But

590
00:26:27,520 --> 00:26:29,639
Speaker 4: I'm pretty sure we do more for their mental health.

591
00:26:29,880 --> 00:26:31,240
Speaker 4: I don't know, it's probably fifty to.

592
00:26:31,200 --> 00:26:36,320
Speaker 2: Fifty for sure. It's me. It's for me. It's for me.

593
00:26:36,960 --> 00:26:38,679
Speaker 1: Yeah, but but I hear you.

594
00:26:38,760 --> 00:26:40,960
Speaker 4: Yeah, no, I think the phone thing. And then you know,

595
00:26:41,000 --> 00:26:43,560
Speaker 4: do you do you read? I mean, I part of me,

596
00:26:43,760 --> 00:26:45,399
Speaker 4: what I who I am, is that I've got to

597
00:26:45,440 --> 00:26:48,879
Speaker 4: read every night, something non medical, usually a novel, some

598
00:26:48,960 --> 00:26:51,760
Speaker 4: poetry maybe something, uh. And I do it on my

599
00:26:51,800 --> 00:26:54,640
Speaker 4: iPad because I got rid of books a long time ago, because.

600
00:26:54,760 --> 00:26:56,080
Speaker 1: It's the light and it's the this.

601
00:26:56,320 --> 00:26:57,879
Speaker 4: And then you know, I don't want to wake my

602
00:26:57,880 --> 00:27:00,960
Speaker 4: wife up and so and so far I sleep pretty well,

603
00:27:00,960 --> 00:27:03,320
Speaker 4: and I've asked certainly people that have dedicated their lives

604
00:27:03,359 --> 00:27:03,720
Speaker 4: to sleep.

605
00:27:03,760 --> 00:27:06,119
Speaker 1: Medicine doesn't seem to be that big of a deal.

606
00:27:06,240 --> 00:27:09,439
Speaker 2: So just you know, even sleeping with air pods, it's

607
00:27:09,480 --> 00:27:10,040
Speaker 2: not a big deal.

608
00:27:10,080 --> 00:27:11,399
Speaker 1: You don't think that's a big deal?

609
00:27:11,880 --> 00:27:14,679
Speaker 2: Yeah, but does it? But could it be? But like

610
00:27:14,760 --> 00:27:17,760
Speaker 2: the isn't there like some sort of.

611
00:27:19,960 --> 00:27:20,920
Speaker 1: Way?

612
00:27:21,000 --> 00:27:21,920
Speaker 2: Yes, thank you?

613
00:27:22,040 --> 00:27:24,200
Speaker 3: I mean I even have and I fall for it,

614
00:27:24,240 --> 00:27:26,320
Speaker 3: like I am the best person. If you ever want

615
00:27:26,359 --> 00:27:30,119
Speaker 3: to influence me, you definitely can. I am definitely influenced.

616
00:27:30,240 --> 00:27:32,520
Speaker 3: But I bought these little like not on these air pods.

617
00:27:32,520 --> 00:27:35,560
Speaker 3: I've got a couple of peers and I have these

618
00:27:35,560 --> 00:27:38,080
Speaker 3: metal things because I think it was on whether doctor

619
00:27:38,119 --> 00:27:40,720
Speaker 3: Huberman or somebody. I don't know, it was some I

620
00:27:40,760 --> 00:27:42,600
Speaker 3: hear bs, but like I was, like, you know, what's

621
00:27:42,640 --> 00:27:43,480
Speaker 3: better safe than sorry.

622
00:27:43,520 --> 00:27:45,600
Speaker 2: I even have this behind my phone.

623
00:27:46,080 --> 00:27:49,560
Speaker 3: Like just in case I have you see that little thing.

624
00:27:49,840 --> 00:27:52,000
Speaker 3: I don't even think that's gonna matter, though I think

625
00:27:52,040 --> 00:27:53,320
Speaker 3: we're all going to die of Wi Fi.

626
00:27:53,600 --> 00:27:54,960
Speaker 1: There you go, Well, here's the deal.

627
00:27:55,040 --> 00:27:57,680
Speaker 4: I mean, I think with any anything, whatever you apply

628
00:27:57,760 --> 00:28:00,479
Speaker 4: it to, anything, is that you got to get your

629
00:28:00,480 --> 00:28:03,840
Speaker 4: fundamentals down first. So you're telling me you're sleeping five

630
00:28:03,880 --> 00:28:06,040
Speaker 4: hours at a night, I'm like, okay, I'll give you that,

631
00:28:06,119 --> 00:28:08,639
Speaker 4: because it sounds like it's sleep by six, all right,

632
00:28:08,720 --> 00:28:10,720
Speaker 4: so push it towards six. But but the bottom of

633
00:28:11,080 --> 00:28:13,520
Speaker 4: seven is if you're well, there you go. Now it's

634
00:28:13,520 --> 00:28:16,320
Speaker 4: getting better. I like this, we're yeah, now we're cool.

635
00:28:16,359 --> 00:28:19,440
Speaker 4: But but yeah, focus on the fundamentals before you worry

636
00:28:19,440 --> 00:28:20,720
Speaker 4: about the little micro.

637
00:28:20,520 --> 00:28:22,360
Speaker 2: Stuff right right right, you.

638
00:28:22,320 --> 00:28:26,280
Speaker 4: Know, it's whatever, whatever the question is, the answer is

639
00:28:26,320 --> 00:28:29,119
Speaker 4: always eat, move, sleep, and then maybe sex, you know,

640
00:28:29,200 --> 00:28:31,200
Speaker 4: but something where you can live.

641
00:28:31,000 --> 00:28:32,720
Speaker 1: Along that my life.

642
00:28:32,760 --> 00:28:33,440
Speaker 2: Well that's okay.

643
00:28:33,480 --> 00:28:34,639
Speaker 1: I mean they're different ways.

644
00:28:34,640 --> 00:28:37,720
Speaker 4: Sex is you know, that's a whole other episode podcast.

645
00:28:37,960 --> 00:28:40,800
Speaker 4: But the answer is that all of those those are

646
00:28:40,800 --> 00:28:44,160
Speaker 4: the fundamental building blocks of life. And so if you

647
00:28:44,240 --> 00:28:47,280
Speaker 4: get your nutrition down and you're still thinking you're gonna

648
00:28:47,280 --> 00:28:49,200
Speaker 4: worry about the little sound ways that are coming out

649
00:28:49,240 --> 00:28:53,600
Speaker 4: of your devices, cool, worry about that, but get your nutrition.

650
00:28:53,360 --> 00:28:54,720
Speaker 1: Down right right right right?

651
00:28:54,800 --> 00:28:55,000
Speaker 2: Yeah?

652
00:28:55,640 --> 00:28:58,160
Speaker 3: Control really sometimes you just have to let go, right,

653
00:28:58,200 --> 00:29:09,120
Speaker 3: that's right, that's right. How much exercise is really needed

654
00:29:09,280 --> 00:29:13,200
Speaker 3: let's say for you know, men, women in middle aged.

655
00:29:13,320 --> 00:29:15,680
Speaker 4: Yeah, the answer is so all over. I mean, the

656
00:29:15,720 --> 00:29:18,600
Speaker 4: scientific answer is more than five minutes.

657
00:29:18,680 --> 00:29:18,800
Speaker 1: Right.

658
00:29:18,800 --> 00:29:21,000
Speaker 4: In other words, anything you do today is better than

659
00:29:21,040 --> 00:29:23,120
Speaker 4: what you did yesterday. If you're not exercising at all,

660
00:29:23,680 --> 00:29:26,280
Speaker 4: there are So this is where the whole world gets

661
00:29:26,640 --> 00:29:29,560
Speaker 4: focused on. Okay, I heard yesterday I shouldn't do high

662
00:29:29,600 --> 00:29:31,840
Speaker 4: intensity where I should do zone two training where my

663
00:29:31,880 --> 00:29:33,680
Speaker 4: heart rate's always about one hundred and thirty for an

664
00:29:33,720 --> 00:29:36,080
Speaker 4: hour a day, or now I should do tobata or

665
00:29:36,080 --> 00:29:38,840
Speaker 4: the hit exercises because it's better to bam bam bam intense.

666
00:29:39,240 --> 00:29:42,240
Speaker 4: And the answer is whatever exercise that you can continue

667
00:29:42,280 --> 00:29:45,240
Speaker 4: to do that you don't feel as work, that's the

668
00:29:45,320 --> 00:29:47,120
Speaker 4: right amount and that's the right quantity.

669
00:29:47,200 --> 00:29:48,280
Speaker 1: So find something you love.

670
00:29:48,360 --> 00:29:50,320
Speaker 4: I mean, like you didn't think about this when you're

671
00:29:50,320 --> 00:29:51,680
Speaker 4: on the I mean look at think about you and

672
00:29:51,720 --> 00:29:53,600
Speaker 4: you've I mean you've been an athlete your whole life

673
00:29:53,600 --> 00:29:56,000
Speaker 4: and a d answer your whole life. Right, So when

674
00:29:56,000 --> 00:30:00,200
Speaker 4: you're playing on the playground and you developing these skills, yeah,

675
00:30:00,200 --> 00:30:01,680
Speaker 4: and think about man, I hope I can do this

676
00:30:01,720 --> 00:30:04,240
Speaker 4: when I'm you know, thirty forty sixty eighty. You just

677
00:30:04,280 --> 00:30:05,840
Speaker 4: did it because it was fun as heck.

678
00:30:06,200 --> 00:30:07,400
Speaker 2: And that's why I danced.

679
00:30:07,600 --> 00:30:08,720
Speaker 1: Yeah, that's right.

680
00:30:08,960 --> 00:30:11,360
Speaker 4: So you got to figure out what brings you joy.

681
00:30:11,760 --> 00:30:14,640
Speaker 4: Find the joy first, and then backfill in the exercise.

682
00:30:14,680 --> 00:30:17,120
Speaker 4: I'll give you example. I know i'll over share a

683
00:30:17,120 --> 00:30:20,440
Speaker 4: little bit, but I had a couple about a year ago.

684
00:30:20,840 --> 00:30:22,240
Speaker 1: My son who's in college.

685
00:30:22,280 --> 00:30:25,800
Speaker 4: He's twenty one years old, so you know, he's more athletic,

686
00:30:25,880 --> 00:30:28,080
Speaker 4: just the fact that I'm fifty five years old. He said, Dad,

687
00:30:28,280 --> 00:30:30,400
Speaker 4: we should run a marathon together. Well, I when I

688
00:30:30,440 --> 00:30:32,240
Speaker 4: was in medical school thirty years ago, I was a

689
00:30:32,280 --> 00:30:35,040
Speaker 4: distance runner and I was an okay runner. But I said, Shine,

690
00:30:35,080 --> 00:30:37,600
Speaker 4: I'll train for the marathon with you. But I actually

691
00:30:37,680 --> 00:30:40,920
Speaker 4: I like lifting weights, I like doing peloton. I don't

692
00:30:40,960 --> 00:30:43,640
Speaker 4: love running. But I did it, and I and we

693
00:30:43,680 --> 00:30:46,239
Speaker 4: finished the marathon. And that was three weeks ago, and

694
00:30:46,280 --> 00:30:48,120
Speaker 4: I just I've just been back at the gym every

695
00:30:48,200 --> 00:30:51,080
Speaker 4: day to build up. I mean, I lost like twenty

696
00:30:51,120 --> 00:30:54,280
Speaker 4: five pounds. And it's because I changed from thinking I was,

697
00:30:54,320 --> 00:30:57,000
Speaker 4: you know, somewhat athletic and building up muscle mask because

698
00:30:57,000 --> 00:30:59,800
Speaker 4: we know from a longevity perspective, it put my longevity

699
00:30:59,800 --> 00:31:02,800
Speaker 4: dog or hat on. We know that skeletal exercise, weight

700
00:31:02,840 --> 00:31:07,320
Speaker 4: bearing exercise, grip strength, all that stuff great indicator of longevity,

701
00:31:07,320 --> 00:31:09,560
Speaker 4: more than just putting in twenty six miles, you know,

702
00:31:09,640 --> 00:31:13,320
Speaker 4: every Sunday. And so I realized, though, the joy for

703
00:31:13,400 --> 00:31:15,680
Speaker 4: what I did was I got to do something really

704
00:31:15,680 --> 00:31:19,560
Speaker 4: cool with my son, right, he's he's my guy, and

705
00:31:19,680 --> 00:31:22,120
Speaker 4: he is he's why I do what I do.

706
00:31:22,240 --> 00:31:24,720
Speaker 1: I have two boys, we both have very different interests.

707
00:31:25,160 --> 00:31:27,840
Speaker 4: They both have very different interests, but the activities I

708
00:31:27,880 --> 00:31:30,040
Speaker 4: do with them, that's what brings me joy.

709
00:31:30,440 --> 00:31:32,040
Speaker 1: So that's what it's all about.

710
00:31:32,080 --> 00:31:34,840
Speaker 4: And so whatever that is, whether it's lifting weights, dancing,

711
00:31:35,120 --> 00:31:37,200
Speaker 4: which you know, I don't know how to do it all,

712
00:31:37,280 --> 00:31:38,960
Speaker 4: so obviously I need some help from you.

713
00:31:39,200 --> 00:31:42,400
Speaker 2: If you can walk to dance, it's you, that's right.

714
00:31:42,440 --> 00:31:45,880
Speaker 3: Well, you can run a marathon right right left, right,

715
00:31:46,000 --> 00:31:47,480
Speaker 3: left right left opposition.

716
00:31:47,600 --> 00:31:48,680
Speaker 2: You can definitely dance.

717
00:31:48,760 --> 00:31:52,720
Speaker 1: See there you go. Well that's from your lips. We'll see.

718
00:31:52,840 --> 00:31:56,480
Speaker 4: But the point is yet, Yeah, exercises if you have

719
00:31:56,520 --> 00:31:58,680
Speaker 4: to work at it. If you're like I hate doing this,

720
00:31:59,080 --> 00:32:01,520
Speaker 4: let's keep trying until you find something you like. If

721
00:32:01,520 --> 00:32:04,200
Speaker 4: you don't like pickleball, try swimming. If you don't like swimming,

722
00:32:04,400 --> 00:32:05,040
Speaker 4: try biking.

723
00:32:05,080 --> 00:32:08,200
Speaker 2: If you don't like moving, well, then don't worry.

724
00:32:09,600 --> 00:32:10,080
Speaker 1: That's right.

725
00:32:11,440 --> 00:32:13,800
Speaker 3: For some people, they may like doing like they may

726
00:32:14,200 --> 00:32:15,760
Speaker 3: just like sitting in watching Netflix.

727
00:32:15,800 --> 00:32:17,720
Speaker 2: Again, that's okay, and that too.

728
00:32:17,800 --> 00:32:20,920
Speaker 4: So that I so, here's the other secret to longevity

729
00:32:20,960 --> 00:32:23,760
Speaker 4: and how I practice medicine is just that I'm not

730
00:32:23,800 --> 00:32:27,040
Speaker 4: gonna look, you know what you have to do if

731
00:32:27,080 --> 00:32:29,080
Speaker 4: you want to live a long time. But if you're

732
00:32:29,120 --> 00:32:32,040
Speaker 4: going to be unhappy exercising thirty minutes a day so

733
00:32:32,080 --> 00:32:34,880
Speaker 4: you can live three years longer, five years longer, then

734
00:32:35,000 --> 00:32:38,560
Speaker 4: don't just be you know, don't let people stress you

735
00:32:38,600 --> 00:32:41,080
Speaker 4: out telling you you have to be well. I actually

736
00:32:41,080 --> 00:32:43,120
Speaker 4: don't like the word wellness that much because it always

737
00:32:43,280 --> 00:32:45,920
Speaker 4: seems like you get something to achieve instead of just

738
00:32:46,000 --> 00:32:50,760
Speaker 4: living your damn life. Like balance like balance, Yes exactly,

739
00:32:50,800 --> 00:32:54,000
Speaker 4: these are things are that's right. These are things that

740
00:32:54,000 --> 00:32:57,000
Speaker 4: we're being forced to think that we have to do

741
00:32:57,120 --> 00:33:00,200
Speaker 4: because these people are telling is that this is how

742
00:33:00,240 --> 00:33:01,000
Speaker 4: you're going to be well.

743
00:33:01,320 --> 00:33:04,520
Speaker 2: It's unattainable. It's not unattainable.

744
00:33:05,000 --> 00:33:08,320
Speaker 3: You can't be consistently this this right like it's it's

745
00:33:08,400 --> 00:33:11,160
Speaker 3: it's how do you do that, like, we're humans and

746
00:33:11,200 --> 00:33:13,640
Speaker 3: we evolve and shit happens.

747
00:33:14,000 --> 00:33:15,920
Speaker 1: Well put well, put right.

748
00:33:16,000 --> 00:33:18,840
Speaker 4: Yeah, And if you're going to stress about wellness, that's

749
00:33:18,920 --> 00:33:20,800
Speaker 4: exactly the opposite of what you need to do.

750
00:33:21,680 --> 00:33:24,400
Speaker 3: You might even, yeah, you might die prior to whenever

751
00:33:24,600 --> 00:33:27,200
Speaker 3: that what that year is or however long because stress

752
00:33:27,280 --> 00:33:28,520
Speaker 3: is a number one killer?

753
00:33:28,560 --> 00:33:29,520
Speaker 2: Is that still hate?

754
00:33:29,600 --> 00:33:29,760
Speaker 3: Right?

755
00:33:29,840 --> 00:33:30,040
Speaker 4: Yeah?

756
00:33:30,080 --> 00:33:32,320
Speaker 1: I mean well sure in some ways. I mean stress.

757
00:33:32,320 --> 00:33:34,400
Speaker 4: If you look at it, cancer number one killer, but

758
00:33:34,440 --> 00:33:37,760
Speaker 4: there's huge stress. Look to that heart disease very close,

759
00:33:37,840 --> 00:33:39,920
Speaker 4: number two killer. These days, we've done so good at.

760
00:33:39,800 --> 00:33:42,080
Speaker 2: Treating related to stress.

761
00:33:42,080 --> 00:33:44,280
Speaker 4: Any of these are like you, like we started with,

762
00:33:44,320 --> 00:33:47,120
Speaker 4: you know, talk to me about chronic inflammation and stress.

763
00:33:47,320 --> 00:33:49,360
Speaker 4: If I show if you show me stress, I'll show

764
00:33:49,360 --> 00:33:52,160
Speaker 4: you chronic inflammation. I'll show you the biomarkers that are

765
00:33:52,240 --> 00:33:55,320
Speaker 4: up in people that are chronically stressed. For sure, So

766
00:33:55,360 --> 00:33:57,880
Speaker 4: how do you impact that that's going to decrease your

767
00:33:57,960 --> 00:34:00,680
Speaker 4: risk of cancer, decrease your heart disease. But if part

768
00:34:00,680 --> 00:34:02,800
Speaker 4: of that stress is worrying about how well you are,

769
00:34:03,160 --> 00:34:07,160
Speaker 4: then that's a very counterproductive argument. Like you said, unattainable.

770
00:34:07,240 --> 00:34:10,000
Speaker 3: I like this it is, I mean, isn't it though?

771
00:34:10,080 --> 00:34:13,040
Speaker 3: It's all about I mean, okay, I can just it's

772
00:34:13,040 --> 00:34:15,240
Speaker 3: not going on a whole other tangent in a way.

773
00:34:15,080 --> 00:34:16,440
Speaker 1: But I do it all yours.

774
00:34:17,239 --> 00:34:19,560
Speaker 2: My goal is never to be happy. My goal is

775
00:34:19,600 --> 00:34:20,400
Speaker 2: to be content.

776
00:34:20,920 --> 00:34:22,760
Speaker 1: Okay, yeah, yeah.

777
00:34:22,560 --> 00:34:25,360
Speaker 3: Because I think maybe it could be just for me

778
00:34:25,520 --> 00:34:28,600
Speaker 3: because of trauma I've dealt with in my past. Because

779
00:34:29,320 --> 00:34:32,160
Speaker 3: me being content now for a consistent amount of time,

780
00:34:32,200 --> 00:34:34,920
Speaker 3: I'm not saying it's due to anything. Well, I think

781
00:34:34,920 --> 00:34:38,560
Speaker 3: it's because I have invested so much back into myself and.

782
00:34:38,560 --> 00:34:39,840
Speaker 2: I've never done that before.

783
00:34:40,480 --> 00:34:44,160
Speaker 3: And I am also in the in the trenches when

784
00:34:44,160 --> 00:34:47,799
Speaker 3: it comes to changing my like the pattern in my

785
00:34:48,080 --> 00:34:50,800
Speaker 3: in my brain and like kind of re I guess

786
00:34:50,840 --> 00:34:57,040
Speaker 3: wiring certain things. And I have never felt so content

787
00:34:57,080 --> 00:34:58,960
Speaker 3: because if my parents are, you know, they're worried. Sometimes

788
00:34:59,200 --> 00:35:00,320
Speaker 3: I live alone.

789
00:35:00,080 --> 00:35:01,320
Speaker 2: And like, are you happy?

790
00:35:01,360 --> 00:35:04,839
Speaker 3: And I'm like, I have never been so content for

791
00:35:04,880 --> 00:35:07,480
Speaker 3: a long long period of time. I would say, now

792
00:35:07,520 --> 00:35:11,879
Speaker 3: for almost three years, no drama there is. And I'm

793
00:35:11,920 --> 00:35:14,600
Speaker 3: not saying it's because I was with let's say, another

794
00:35:14,680 --> 00:35:17,400
Speaker 3: human being or whatever, but no, I think it's because

795
00:35:17,520 --> 00:35:20,480
Speaker 3: what I've been doing is really, first of all, liking

796
00:35:20,520 --> 00:35:23,240
Speaker 3: the person I see in the mirror and really giving

797
00:35:23,320 --> 00:35:26,200
Speaker 3: back to me. And I don't believe I've ever done

798
00:35:26,200 --> 00:35:29,239
Speaker 3: that before. So I don't know why I'm like this,

799
00:35:29,440 --> 00:35:30,720
Speaker 3: but I'm really content.

800
00:35:31,080 --> 00:35:33,960
Speaker 1: Wow, No, I think you hit it. I mean, you

801
00:35:34,480 --> 00:35:35,279
Speaker 1: put the work in.

802
00:35:35,920 --> 00:35:39,160
Speaker 4: You're using a lot of these cognitive based therapy, which

803
00:35:39,200 --> 00:35:42,839
Speaker 4: is a brilliant way to re evaluate there because again

804
00:35:42,880 --> 00:35:46,560
Speaker 4: there's a physiologic basis to doing that. You even mentioned rewiring,

805
00:35:46,640 --> 00:35:50,000
Speaker 4: so you went, You're going through the exercises to sort

806
00:35:50,040 --> 00:35:53,759
Speaker 4: of unpack that trauma and look at your life in

807
00:35:53,800 --> 00:35:56,799
Speaker 4: a way that allows you to keep going forward to contentment.

808
00:35:56,960 --> 00:35:57,799
Speaker 1: And so I'm not.

809
00:35:57,880 --> 00:36:00,520
Speaker 2: Fun, but it's necessary.

810
00:36:00,239 --> 00:36:02,600
Speaker 4: Right, But you know, the physiology of what's happening in

811
00:36:02,680 --> 00:36:05,800
Speaker 4: Cheryl's body right now is that those inflammatory side of

812
00:36:05,840 --> 00:36:08,080
Speaker 4: kinds are settling down. You know, your quarter's all there.

813
00:36:08,280 --> 00:36:10,160
Speaker 4: Your dog probably helps a lot with.

814
00:36:10,080 --> 00:36:11,600
Speaker 2: That, right beyond.

815
00:36:11,800 --> 00:36:13,440
Speaker 1: See, that's it beyond.

816
00:36:14,000 --> 00:36:17,160
Speaker 4: So those are your pillars, you know, is that you

817
00:36:17,520 --> 00:36:20,040
Speaker 4: have a job you love. You know that it's always

818
00:36:20,040 --> 00:36:21,799
Speaker 4: going to ask more of you than it did the

819
00:36:21,880 --> 00:36:22,560
Speaker 4: day before.

820
00:36:23,280 --> 00:36:25,879
Speaker 2: But it's well, I'm actually no longer on that job.

821
00:36:26,080 --> 00:36:28,920
Speaker 3: So I retired as a dancer on Dancing with the stars,

822
00:36:29,480 --> 00:36:33,839
Speaker 3: and that has been very hard, you know, to say

823
00:36:33,840 --> 00:36:36,560
Speaker 3: the least, Like it's been hard, but it's been also empowering.

824
00:36:36,640 --> 00:36:38,640
Speaker 3: It was it's been my It was a choice that

825
00:36:38,680 --> 00:36:41,440
Speaker 3: I made three years ago along with the divorce.

826
00:36:41,080 --> 00:36:43,040
Speaker 2: That I had and then along with moving all in

827
00:36:43,080 --> 00:36:43,480
Speaker 2: one year.

828
00:36:43,760 --> 00:36:44,080
Speaker 1: Wow.

829
00:36:44,120 --> 00:36:50,080
Speaker 3: So yeah, and I've learned so much right about myself

830
00:36:50,120 --> 00:36:53,040
Speaker 3: through through those huge life changes that happened in a

831
00:36:53,080 --> 00:36:58,120
Speaker 3: span of one year. But to have been defined, That's

832
00:36:58,160 --> 00:37:01,280
Speaker 3: why I ask about, like, Okay, but if my purpose

833
00:37:01,440 --> 00:37:03,400
Speaker 3: was the show and the show is no longer in

834
00:37:03,440 --> 00:37:05,560
Speaker 3: my life, and I think it in it was it

835
00:37:05,680 --> 00:37:07,880
Speaker 3: was that and so now I'm learning, Okay, well, like

836
00:37:07,920 --> 00:37:11,000
Speaker 3: how do I how can I make my purpose? Uh?

837
00:37:11,160 --> 00:37:14,080
Speaker 3: How do I find that within myself so that that's sustainable, right,

838
00:37:14,080 --> 00:37:17,600
Speaker 3: because leaving that up to anything outside of me is not.

839
00:37:18,400 --> 00:37:22,680
Speaker 3: So Yeah, that has been a challenge for sure, but

840
00:37:22,840 --> 00:37:25,480
Speaker 3: I think that there was no other choice for me

841
00:37:25,600 --> 00:37:27,360
Speaker 3: to turn to other than myself.

842
00:37:27,800 --> 00:37:28,000
Speaker 1: Right.

843
00:37:28,120 --> 00:37:31,360
Speaker 4: But again, you're what the tools that you learn from

844
00:37:31,800 --> 00:37:35,960
Speaker 4: being so successful for so long that your purpose now

845
00:37:36,040 --> 00:37:38,120
Speaker 4: you can use those tools, you know to build the

846
00:37:38,160 --> 00:37:38,760
Speaker 4: next chapter.

847
00:37:39,400 --> 00:37:40,560
Speaker 2: Absolutely everything you.

848
00:37:40,600 --> 00:37:41,080
Speaker 1: Do is this.

849
00:37:41,280 --> 00:37:44,280
Speaker 4: You know this progression and you can't stop the clock,

850
00:37:44,360 --> 00:37:46,680
Speaker 4: but you can you can certainly play the time on

851
00:37:46,719 --> 00:37:48,040
Speaker 4: the time or as best you can.

852
00:37:48,920 --> 00:37:51,839
Speaker 3: Right, let's talsks up. I mean, I guess it's kind

853
00:37:51,840 --> 00:37:55,000
Speaker 3: of related. What's all the craze about mad plus or

854
00:37:55,080 --> 00:37:56,040
Speaker 3: no man?

855
00:37:56,680 --> 00:37:59,400
Speaker 4: Yeah, so these, I mean this goes into the longevity

856
00:37:59,719 --> 00:38:05,600
Speaker 4: legitvity supplements that have sort of minimally proven efficacy. Most

857
00:38:05,640 --> 00:38:07,560
Speaker 4: of it is done in animal data. But but any

858
00:38:07,640 --> 00:38:12,640
Speaker 4: D plus is a supplement a well, NAD is kind

859
00:38:12,640 --> 00:38:14,400
Speaker 4: of in my field as a urologist.

860
00:38:14,440 --> 00:38:15,200
Speaker 1: But that's all.

861
00:38:16,719 --> 00:38:20,120
Speaker 4: The sports team go Nad's Sorry, I had to. I

862
00:38:20,160 --> 00:38:22,200
Speaker 4: had to unpack it for I didn't know if there's

863
00:38:22,200 --> 00:38:23,680
Speaker 4: an E rating on the show or not, so I

864
00:38:23,880 --> 00:38:26,200
Speaker 4: just do it out. But but yeah, so any D

865
00:38:26,360 --> 00:38:28,400
Speaker 4: plus is you know, it's sort of part of this

866
00:38:28,440 --> 00:38:32,880
Speaker 4: bitochondrial energy producing chain, also very critical for aging and cellure.

867
00:38:32,920 --> 00:38:35,280
Speaker 4: One of the signs of cellular aging is decreased levels

868
00:38:35,800 --> 00:38:39,279
Speaker 4: of this molecule. And the problem with it is if

869
00:38:39,280 --> 00:38:41,440
Speaker 4: you look at how it's commercially sold, is that if

870
00:38:41,480 --> 00:38:43,600
Speaker 4: you take it in drops or you take it orally,

871
00:38:44,120 --> 00:38:47,600
Speaker 4: it really it completely gets It's it's worthless. I mean,

872
00:38:47,600 --> 00:38:51,480
Speaker 4: it's literally worthless. So if you take it either an

873
00:38:51,480 --> 00:38:55,399
Speaker 4: intramuscular route of self injection or even IV, maybe it helps,

874
00:38:55,400 --> 00:38:56,799
Speaker 4: but you've got to keep it up. This is not

875
00:38:56,840 --> 00:38:58,480
Speaker 4: one of those things where I'm gonna I'm going to

876
00:38:58,560 --> 00:39:01,719
Speaker 4: go on in an a D cycle like something else.

877
00:39:01,760 --> 00:39:05,399
Speaker 4: I mean, and the limited gain. And again it goes

878
00:39:05,440 --> 00:39:08,279
Speaker 4: back to before you talk about supplements or any of

879
00:39:08,320 --> 00:39:11,759
Speaker 4: these other things, get your fundamentals down, because even you

880
00:39:11,800 --> 00:39:14,080
Speaker 4: know not to change the subject. But creatine is another

881
00:39:14,160 --> 00:39:16,440
Speaker 4: great example of something that's all over the place. Is

882
00:39:16,440 --> 00:39:21,520
Speaker 4: this new miracle molecule, this peptide that's been around for decades. Uh.

883
00:39:21,719 --> 00:39:24,200
Speaker 4: The only reason that is becoming popular again is because

884
00:39:24,200 --> 00:39:26,880
Speaker 4: there's been a little wisp of research that maybe it

885
00:39:26,880 --> 00:39:30,480
Speaker 4: helps in cognitive decline. The athletic stuff we've had, we've heard,

886
00:39:30,920 --> 00:39:34,600
Speaker 4: you know, for decades, but only for really performance athletes.

887
00:39:34,640 --> 00:39:36,840
Speaker 4: So you have to be at a high level, you know,

888
00:39:36,880 --> 00:39:38,760
Speaker 4: for me to just say I'm gonna go to equinox

889
00:39:38,800 --> 00:39:40,840
Speaker 4: and take some creatine and I'm gonna get that twenty

890
00:39:40,840 --> 00:39:43,799
Speaker 4: pounds back in six weeks. You know, maybe you know,

891
00:39:43,920 --> 00:39:46,480
Speaker 4: maybe you can put a pound of muscle on in

892
00:39:46,560 --> 00:39:48,960
Speaker 4: six weeks to three months if you're taking it regularly

893
00:39:48,960 --> 00:39:51,400
Speaker 4: at high doses, but putting in the time. If you

894
00:39:51,400 --> 00:39:53,680
Speaker 4: don't put the time in the gym, you got nothing

895
00:39:53,920 --> 00:39:56,920
Speaker 4: to show full creatine. And so that's the probably both

896
00:39:57,040 --> 00:39:58,800
Speaker 4: most of these supplements is that we we that's the

897
00:39:58,800 --> 00:40:00,560
Speaker 4: first thing we want to do. Right read you hear

898
00:40:00,600 --> 00:40:03,120
Speaker 4: this podcast, You're gonna you know, there's a Vitamin connage

899
00:40:03,120 --> 00:40:04,120
Speaker 4: across the street from my office.

900
00:40:04,120 --> 00:40:05,120
Speaker 1: I'm going to go there.

901
00:40:05,600 --> 00:40:08,040
Speaker 4: I'm gonna get all the supplements and that's all I

902
00:40:08,080 --> 00:40:08,400
Speaker 4: gotta do.

903
00:40:08,480 --> 00:40:12,360
Speaker 3: Right, No, it's never that easy. It takes work.

904
00:40:12,440 --> 00:40:13,520
Speaker 1: You got to put the work in.

905
00:40:13,800 --> 00:40:16,319
Speaker 4: And if you're doing the work first, then go and

906
00:40:16,360 --> 00:40:19,440
Speaker 4: start spending the money on supplements. But most of us

907
00:40:19,600 --> 00:40:21,360
Speaker 4: are not at that level. I mean, I'm you know,

908
00:40:21,440 --> 00:40:23,800
Speaker 4: I hate that. I mean, I'm even anti sports drinks,

909
00:40:23,840 --> 00:40:25,239
Speaker 4: like you know before.

910
00:40:24,920 --> 00:40:27,160
Speaker 2: You start, Yeah, it's full.

911
00:40:26,960 --> 00:40:30,359
Speaker 4: Of sugar, and unless you're busting a sweat, you know,

912
00:40:30,400 --> 00:40:33,080
Speaker 4: for more than forty five minutes, you don't need to

913
00:40:33,080 --> 00:40:34,040
Speaker 4: do electrolytes.

914
00:40:34,320 --> 00:40:35,640
Speaker 1: If you get to that level.

915
00:40:35,800 --> 00:40:37,800
Speaker 4: You know, certainly when I was training for the marathon,

916
00:40:38,040 --> 00:40:40,239
Speaker 4: right at forty five minutes is when you start to

917
00:40:40,239 --> 00:40:42,719
Speaker 4: see it for a normal guy, like maybe it's not

918
00:40:42,840 --> 00:40:45,680
Speaker 4: running four minute miles, you know, you might start to

919
00:40:45,680 --> 00:40:47,919
Speaker 4: see a little decline that you need to replenish during

920
00:40:47,960 --> 00:40:49,919
Speaker 4: that exercise. But most of us go to the sports

921
00:40:49,960 --> 00:40:51,879
Speaker 4: drink because we think it's going to make us perform better.

922
00:40:52,480 --> 00:40:54,400
Speaker 4: I'm never going to hit a tennis ball like Serena

923
00:40:54,560 --> 00:40:58,120
Speaker 4: ever ever, so why would I take her sports drink ever?

924
00:40:58,600 --> 00:40:58,839
Speaker 3: Water?

925
00:40:59,239 --> 00:41:02,920
Speaker 1: Right, Jake, Water, thank you. Room temperature water is the

926
00:41:03,000 --> 00:41:05,719
Speaker 1: ultimate performance drink. That's it, it really is.

927
00:41:05,920 --> 00:41:10,120
Speaker 3: We covered so much today and there's still way more

928
00:41:10,239 --> 00:41:14,120
Speaker 3: to explore. We'll be continuing this conversation with doctor Jesse

929
00:41:14,280 --> 00:41:15,560
Speaker 3: Mills in Part two