Latest / Project You 2.2 / Carrie & Dr. Kavin Mistry - Want to Live Longer? The Daily Switches That Control Your Health

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Carrie & Dr. Kavin Mistry - Want to Live Longer? The Daily Switches That Control Your Health · Project You 2.2

• 0:20
  SPEAKER_00: Welcome back to Project U 2.2, the podcast where we explore the habits, mindset, and decisions that shape the quality of our lives.
• 0:30
  SPEAKER_00: I'm your host, Carrie Helmer.
• 0:32
  SPEAKER_00: After 31 years as a teacher, I've learned something fascinating about human nature.
• 0:38
  SPEAKER_00: Most people want to live healthier, longer, and more meaningful lives, but they often feel overwhelmed by where to start.
• 0:46
  SPEAKER_00: My guest today believes something powerful.
• 0:50
  SPEAKER_00: The first time I heard Dr.
• 0:52
  SPEAKER_00: Mystery speak, I was actually sitting in an airplane.
• 0:55
  SPEAKER_00: And the metaphor he used caught my attention.
• 0:58
  SPEAKER_00: He said, We are all sitting in the cockpit of our own health.
• 1:02
  SPEAKER_00: Every day, we are flipping switches, sometimes intentionally, sometimes without realizing it.
• 1:08
  SPEAKER_00: And those small switches influence how we age, how we feel, and how we show up in the world.
• 1:15
  SPEAKER_00: Dr.
• 1:15
  SPEAKER_00: Mystery is the author of the new book, Primal Health Design, where he explores the science of longevity, brain health, and how small daily habits shape our future in big ways.
• 1:30
  SPEAKER_00: Today we're going to talk about why breathing might be the most overlooked health habit, what brain scans reveal about aging, how lifestyle actually influences our genes, and simple changes anyone can start making this week.
• 1:47
  SPEAKER_00: Dr.
• 1:47
  SPEAKER_00: Mystery, welcome to Project You 2.2.
• 1:55
  SPEAKER_00: So good to have you.
• 1:56
  SPEAKER_00: Thank you for joining me.
• 1:58
  SPEAKER_00: Before we dive into the science, I like to start with a little hot seat.
• 2:03
  SPEAKER_00: So I want to ask you just five quick questions.
• 2:06
  SPEAKER_00: Don't overthink them.
• 2:07
  SPEAKER_00: Are you ready for this?
• 2:08
  SPEAKER_02: Yep.
• 2:09
  SPEAKER_02: All good.
• 2:09
  SPEAKER_00: Okay.
• 2:10
  SPEAKER_00: All right.
• 2:11
  SPEAKER_00: What is the most surprising thing that you have ever seen in a brain scan?
• 2:18
  SPEAKER_02: Most surprising thing is when I saw an 80-year-old whose brain looked like he was 40.
• 2:25
  SPEAKER_00: That's impressive.
• 2:26
  SPEAKER_00: Everyone listening started just one habit tomorrow.
• 2:30
  SPEAKER_00: What would you want it to be?
• 2:33
  SPEAKER_02: One habit tomorrow would be to get at least five minutes of silence first thing in the morning.
• 2:40
  SPEAKER_02: You know, and I think that the way you start your day is the way the whole day unfolds.
• 2:46
  SPEAKER_02: And even five minutes of silence where you're sort of focused on your breath and you have some focused attention that downregulates your cortisol for the rest of your day.
• 2:58
  SPEAKER_02: And if you can make that five minutes into 15 minutes or 20 minutes, um, you will actually your the quality of your whole day will change.
• 3:07
  SPEAKER_00: So we shouldn't just reach for our phone right away when we wake up.
• 3:12
  SPEAKER_00: What is something that you personally do every day to support your health?
• 3:19
  SPEAKER_02: So many things, but if I could maybe give the top three, I do some sort of uh alignment training, just uh sort of getting my um warming up my neck so that I'm not in this uh downward uh or what we call is like forward head posture all day, because my work involves a lot of technology, so I want to make sure like I'm empowering my body before I start the day.
• 3:47
  SPEAKER_02: So that's number one.
• 3:48
  SPEAKER_02: Before that, I actually get uh some sunshine as soon as I wake up.
• 3:53
  SPEAKER_02: So within probably the the that's probably the first thing I do is get some sun.
• 3:58
  SPEAKER_02: And we know that getting the morning sun within the first half an hour sinks your circadian rhythm.
• 4:05
  SPEAKER_02: So the quality of your sleep is determined, is going to be determined by that morning sunlight if you get it.
• 4:11
  SPEAKER_02: Okay.
• 4:12
  SPEAKER_02: So sunlight, uh strength uh neck strengthening, and uh and then the third thing I do is I have uh my uh moment of silence.
• 4:22
  SPEAKER_02: And for me, it's a 21-minute practice that I do, and um that sort of sets up my day.
• 4:30
  SPEAKER_00: So you literally go outside within the first half hour you're awake.
• 4:35
  SPEAKER_02: Correct.
• 4:36
  SPEAKER_02: Um are you dressed?
• 4:38
  SPEAKER_00: Do you just go out in your pajamas?
• 4:40
  SPEAKER_02: I I am well, I have a I have a semi-private backyard and nobody's you know usually up, but I'm usually in my like um either pajamas.
• 4:50
  SPEAKER_02: I I wear active shorts or whatnot.
• 4:52
  SPEAKER_02: So I'm I'm I'm I'm I'm presentable, put it that way.
• 4:55
  SPEAKER_02: Okay, I'm not like uh I'm not shirtless or anything like that.
• 4:58
  SPEAKER_02: But um yeah, I will just step out just like that and um and uh usually step out.
• 5:04
  SPEAKER_02: I keep an area of my lawn which is um not treated or whatnot.
• 5:08
  SPEAKER_02: It's fairly, you know, just just natural.
• 5:11
  SPEAKER_02: So I will do some grounding and some sunlight uh first thing.
• 5:14
  SPEAKER_02: Like that would be my first thing that I do.
• 5:16
  SPEAKER_02: Yeah.
• 5:17
  SPEAKER_00: That sounds fabulous from a Michigan girl who is just coming off a very gray winter.
• 5:24
  SPEAKER_00: I would love to have that sunshine all year round.
• 5:27
  SPEAKER_00: What advice would you give to your 30, let's go 35-year-old self about longevity?
• 5:33
  SPEAKER_02: I would say that there's never a too early or a too late time to start.
• 5:41
  SPEAKER_02: There's there's not nothing like being too early either.
• 5:45
  SPEAKER_02: You know, I wish there are many things I do today.
• 5:48
  SPEAKER_02: I wish I would have started when I was in my 20s and 30s.
• 5:52
  SPEAKER_02: Everything that I just mentioned come as some of these habits, and um and I implemented them after running into issues, you know, and you know, when I had issues with my neck and and you know, arm numbness and things like that.
• 6:06
  SPEAKER_02: That's when I started really paying attention to my posture.
• 6:09
  SPEAKER_02: Um when, you know, I had sort of like maybe low grade anxiety, that's when I really paid attention to kind of like, you know, starting my day off right, and you know, like that.
• 6:18
  SPEAKER_02: So in my case, I waited till some of these things sort of occurred before I was proactive about it.
• 6:25
  SPEAKER_02: But I don't think people need to do that.
• 6:26
  SPEAKER_02: You know, I think if you're in your 20s, 30s, um, just be proactive, just take care of all these things and um, you know, just uh simple lifestyle habits.
• 6:35
  SPEAKER_02: And that's why the title of my book is Primal Health Design.
• 6:38
  SPEAKER_02: It's design, meaning designing your life so that you proactively do something so you never run into these issues later on.
• 6:47
  SPEAKER_00: Great advice.
• 6:48
  SPEAKER_00: You have done nearly a half million brain scans.
• 6:52
  SPEAKER_00: So when you compare scans of people who age really well, like the 80-year-old that had the 40-year-old brain, what patterns are standard standing out to you?
• 7:06
  SPEAKER_02: So, Carrie, you know, the underlying theme for what I see in people is that if you're living a life that's aligned with your primal design, then you're gonna age very well, or you're gonna age very gracefully, or in uh in in the sense we're talking about here is uh age very slowly.
• 7:33
  SPEAKER_02: And um when you're not in alignment with your primal design, uh you're gonna age faster.
• 7:40
  SPEAKER_02: And that's on all levels.
• 7:42
  SPEAKER_02: In the book, I talk about seven primal connections, but you know, to break that down very simply, it would be, you know, really, you know, how are you connecting with your in terms of your physical self is connecting with your uh the earth in terms of the like the circadian rhythm, you know, the that's why I'm talking about getting sunlight in the morning.
• 8:02
  SPEAKER_02: So connecting with the earth, body, uh, how you're moving around.
• 8:06
  SPEAKER_02: That's why I strengthen my neck and um you know, uh do things like that because I want my posture to be aligned.
• 8:13
  SPEAKER_02: Um, and then move moving on from there is really connecting with your uh food, um, and we talk about brain and connecting with other people and so on and so forth.
• 8:23
  SPEAKER_02: But all of these, the central theme is that your body, you know, I guess the takeaway here, Carrie, is that our genetics are ancient, but our lifestyle is modern, which means that the way our genes are, they're primal genes.
• 8:41
  SPEAKER_02: They're programmed to respond to all these primal cues in terms of sunlight, in terms of movement, in terms of interacting with people face-to-face.
• 8:52
  SPEAKER_02: Um and when it when they genes do not get those primal cues, you start aging or or your health is not where it should be.
• 9:03
  SPEAKER_00: So if you asked me, if you showed me a picture of a 40-year-old face and an 80-year-old face, I'm pretty confident that most of us could tell the difference.
• 9:13
  SPEAKER_00: Talk to me and pretend you're talking to my high school students.
• 9:17
  SPEAKER_00: Um, how can you tell the difference between a 40-year-old brain and an 80-year-old brain through a scan?
• 9:25
  SPEAKER_02: That's a great question, actually.
• 9:27
  SPEAKER_02: And what are what are things that we're seeing on a brain scan uh that tells me um about their sort of like physical age, right?
• 9:38
  SPEAKER_02: So, one, right off the bat, um, we when we're imaging the brain, we're looking at the skull.
• 9:44
  SPEAKER_02: So the skull, the health of the bone tells me really what that person's metabolic health is.
• 9:49
  SPEAKER_02: Right?
• 9:50
  SPEAKER_02: When as people get older and their metabolic health uh is not good, then their bones become less dense.
• 9:58
  SPEAKER_02: We talk at the people talk about the word, I'm sure people have heard the word osteoporosis.
• 10:02
  SPEAKER_02: Okay, on when osteoporosis is on my on the scan and the bones are less dense, we call it osteopenia, which means less bone in a sense, okay?
• 10:15
  SPEAKER_02: So when I see that, I know the person I it it tracks pretty closely to the age, right?
• 10:22
  SPEAKER_02: So if somebody's aging well, they would have very minimal osteopenia, right?
• 10:27
  SPEAKER_02: So that's one aspect.
• 10:28
  SPEAKER_02: When we go a little deeper than that, we can see the vessels in the brain, right?
• 10:33
  SPEAKER_02: So the vessels, the health of your brain is in direct correlation with the health of your vessels.
• 10:41
  SPEAKER_02: And you know, when we talk about vessels, that's every your the health of your vascular system or your cardiovascular system is is determines determines everything, right?
• 10:54
  SPEAKER_02: So we talk about heart health as being the number one killer, right?
• 10:59
  SPEAKER_02: Um so when your vessels are healthy, your brain is healthy.
• 11:03
  SPEAKER_02: And then so we look at the the what the vessels look like.
• 11:07
  SPEAKER_02: Are they calcified?
• 11:08
  SPEAKER_02: You know, when people talk about getting a heart attack, why do people get heart attacks, right?
• 11:13
  SPEAKER_02: Because the vessels that supply the heart age faster, they develop all these calcium deposits, the vessel, there's very little little space for the blood to flow, and eventually that blood flow stops.
• 11:26
  SPEAKER_02: They get a clot or something like that, and then the blood flow stops and they get a heart attack, right?
• 11:30
  SPEAKER_02: So that's that's a heart attack.
• 11:32
  SPEAKER_02: When that happens in the brain, we call it a stroke.
• 11:35
  SPEAKER_02: Okay?
• 11:35
  SPEAKER_02: It's the same thing, except that now there is not blood flow going to the brain.
• 11:40
  SPEAKER_02: So instead of a heart attack, now it's it's a stroke, which is which is the brain not getting enough blood flow.
• 11:47
  SPEAKER_02: So the health of the blood vessels tells me how old they are.
• 11:50
  SPEAKER_02: And then we go a little deeper.
• 11:52
  SPEAKER_02: That's when we get to the brain itself, the size of the brain or the volume of the brain is is it sort of correlates with the person's age, right?
• 12:02
  SPEAKER_02: And then when your A brain looks smaller or more, the term we use is atrophied compared to the normal, right?
• 12:11
  SPEAKER_02: Atrophy, all that means is it's uh it's uh degenerated a little faster than it should be, right?
• 12:19
  SPEAKER_02: So an atrophied brain compared to a normal brain tells me how old they are, right?
• 12:26
  SPEAKER_02: So as we go from a 30-year-old to an 80-year-old, the brain slowly atrophies, right?
• 12:32
  SPEAKER_02: And it parallels the age.
• 12:34
  SPEAKER_02: But when you see a 40-year-old with a brain that looks like 60-year-old, then you're like, okay, something is going wrong, okay?
• 12:42
  SPEAKER_02: Um, or in the flip side, when I see an 80-year-old, that's why I said when I was surprised, I was looking at an 80-year-old who had a brain above 40-year-old, it always begs the question wow, this guy's doing something right.
• 12:52
  SPEAKER_02: We need to learn from him.
• 12:54
  SPEAKER_02: And so these are all the changes.
• 12:56
  SPEAKER_02: But just I would say those three are the top three things that we look for.
• 13:01
  SPEAKER_02: And it gives us a pretty good idea of uh how old they are.
• 13:05
  SPEAKER_00: That's fascinating.
• 13:06
  SPEAKER_00: And you know, you see people get older and you see noses get bigger and ears get bigger, and who knew?
• 13:13
  SPEAKER_00: I did not know.
• 13:14
  SPEAKER_00: Brains get smaller.
• 13:16
  SPEAKER_00: So um, I'll be honest with you, when I read your book, I was going through all of the things that I do, and I'm like, okay, yes, I'm eating right, I'm eating healthy, I'm getting movement in and exercising, and I'm doing so many of the right things.
• 13:32
  SPEAKER_00: I'm taking the correct supplements.
• 13:35
  SPEAKER_00: But something you said really stuck out to me because I think this is one of my downfalls, and it was your the regulated breathing.
• 13:45
  SPEAKER_00: I'm a type A personality, and so I can get a little anxious sometimes, and I notice my breathing isn't, I don't know, I just take it for granted.
• 13:55
  SPEAKER_00: It's just something that we naturally do.
• 13:57
  SPEAKER_00: So talk to me a little bit about that, like that shallow breathing and how that dysfunctional breathing that you talk about in your book and how it just impacts our health so much.
• 14:07
  SPEAKER_02: That's a great question, Carrie.
• 14:09
  SPEAKER_02: And I it's not just you, I think I would say a good majority of the population struggles with this.
• 14:17
  SPEAKER_02: And you know, including myself, I would say many uh several years ago.
• 14:24
  SPEAKER_02: Um and that's why I was saying that um, you know, we need to be proactive before issues show up in our life, you know.
• 14:30
  SPEAKER_02: And for me, I would say maybe going back 10 years, I would, you know, and uh I was, you know, from from everything from externally, you would say, yeah, I had a very, very successful life, you know, very good career, great wife, great kids, you know, and uh living in a really nice area, nice house and all that.
• 14:51
  SPEAKER_02: And um, but uh I would say there was a sort of low-grade sense of anxiety within me because I was also just like you, Carrie, a very type A personality, just constantly on the go, on the go, on the, I wanted to do things, you know, always like had to compete in medical school, had to compete in residency, had to compete coming out of residency to become a partner and everything like that.
• 15:16
  SPEAKER_02: So we always in this competition mode, okay.
• 15:20
  SPEAKER_02: And um the biggest shift for me, Carrie, is there are two shifts that I made that that really that really impacted me, okay.
• 15:31
  SPEAKER_02: One is I had to realize that the biggest players, um, and when you really mature, um, and it took me, it took me, I would say, if I could have, if I could speak to my 25-year-old self, I would teach uh him this lesson, is that competition is good, and and you need some of that when when you're in school and you're trying to get ahead and all that.
• 15:56
  SPEAKER_02: But the ultimate driver for success in the long run is about contribution and collaboration.
• 16:06
  SPEAKER_02: And if you cannot learn to change competition into contribution and collaboration, you're gonna play a very small game in the long run.
• 16:16
  SPEAKER_02: Okay.
• 16:17
  SPEAKER_02: And it was a it was a lesson I really had to learn that it was all it was not about me.
• 16:22
  SPEAKER_02: In the long run, it was not about me all the time.
• 16:25
  SPEAKER_02: It was really about we and about creating a team and a about a collaboration and asking myself that is this really helping people?
• 16:35
  SPEAKER_02: You know, what I'm doing, is it really helping people?
• 16:38
  SPEAKER_02: And it was less about me getting, I guess, the views, the followers, and everything like that, but it was really, is this creating an impact?
• 16:47
  SPEAKER_02: And when I think you can change that focus, um, one, you calm down, your anxiety calms down because now you're not fighting anymore.
• 16:55
  SPEAKER_02: It's not about a fight every day, it's not about getting ahead, it's not about beating out everybody.
• 17:01
  SPEAKER_02: Okay, it's about you start asking that is this, am I making an impact?
• 17:05
  SPEAKER_02: Okay, is this um, you know, I had a business mentor who always used to say, you know, that uh how many people are better off because you lived?
• 17:18
  SPEAKER_02: Because if you can ask yourself that question every day, that how many people are better off because you lived, you're gonna do the right thing because then you're gonna always look for opportunities to make sure people are better off with what you're doing.
• 17:30
  SPEAKER_02: And that changes the equation, Carrie, because it takes the stress away.
• 17:34
  SPEAKER_02: Now you're not fighting with everybody, you're actually trying to contribute.
• 17:39
  SPEAKER_02: And all of a sudden, what happened was my baseline anxiety really went down.
• 17:44
  SPEAKER_02: And actually, my base, my resting heart rate went down.
• 17:49
  SPEAKER_02: That's how much impact it had on me.
• 17:52
  SPEAKER_02: So, what's this have to do with my breathing?
• 17:54
  SPEAKER_02: Well, when that focus changed, I was actually taking deeper breaths because there was that fight wasn't there.
• 18:04
  SPEAKER_02: Just, you know, and and I think we sometimes artificially create situations where you feel like we need to fight and get ahead and you know, do all this.
• 18:13
  SPEAKER_02: Um, but I think if we change that focus, your body will naturally relax and you learn to breathe deeper.
• 18:22
  SPEAKER_02: And when you learn to breathe deeper, it's not that you have to deep uh learn uh breathe deeper.
• 18:28
  SPEAKER_02: Just your mental status will automatically just calm you down and you will just you will just relax because you're not fighting anymore, right?
• 18:38
  SPEAKER_02: Why do you why why do we deep uh breathe shallow, right?
• 18:42
  SPEAKER_02: If a tiger is in front of you, your heart starts pumping and you're in the sympathetic tone, your body's in fight or flight, and it's like I gotta get away from this tiger, right?
• 18:52
  SPEAKER_02: Well, when you think a life, your life is a fight, it's it's it's another tiger standing in front of you, even though there's not a real tiger.
• 19:02
  SPEAKER_02: But in your in your mind, in for your body, it's as if there's a tiger there.
• 19:07
  SPEAKER_02: So we're we're putting ourselves in this fight or flight mode for no reason, right?
• 19:14
  SPEAKER_02: And our body performs best when it's in this instead of a sympathetic tone in this to going from that sympathetic tone, which is the fight or flight mode, to the rest and relaxation mode, which is the parasympathetic tone.
• 19:29
  SPEAKER_02: Once you make that shift, automatically you'll see your breathing goes from being shallow, which with shallow breathing is is also accompanied by rapid heart rate to a slower heart rate, slower breathing, deeper breathing, and you just you live better.
• 19:48
  SPEAKER_00: That is such a refreshing perspective because I think so many of us put the so much pressure on ourselves to do this and to go after this goal.
• 20:01
  SPEAKER_00: And part of it is society too, to keep up with the Joneses.
• 20:05
  SPEAKER_00: And so to just step back from that, like you said, does you can just almost feel that just letting go of some of that pressure and some of that competitive nature.
• 20:17
  SPEAKER_00: Another concept from your book that really stuck with me, part of it was the y-axis as a high school math teacher.
• 20:26
  SPEAKER_00: So when you talk about the vertical axes that connect, so your brain, your heart, and your gut, and you describe it as the trifecta.
• 20:36
  SPEAKER_00: You know, the brain is for logic, the heart is for emotion, and that gut is for intuition.
• 20:43
  SPEAKER_00: And so sometimes people talk about like a gut feeling, and your explanation in your book just shows how all three of those work aligned and how they're connected.
• 20:54
  SPEAKER_00: So talk to me about how people can start listening to all three of those when making a big decision.
• 21:03
  SPEAKER_02: Yeah, so we we pay attention.
• 21:06
  SPEAKER_02: So, you know, in modern society, Carrie, we are so heavily reliant on our intellectual capacity, right?
• 21:15
  SPEAKER_02: It's you know, because uh I don't, you know, we always say, oh, I don't think it's a good idea.
• 21:20
  SPEAKER_02: And that's our thinking brain.
• 21:22
  SPEAKER_02: But then there is this, there is this emotional center, which is our heart, which tells us, you know, it gives us a lot of guidance.
• 21:31
  SPEAKER_02: And we know there's now we know there's like a big nerve plexus in our heart area, which is driving a lot of our emotional health.
• 21:39
  SPEAKER_02: And then there is a nerve plexus, this whole second brain we call it, in our gut area, which drives our emotion.
• 21:47
  SPEAKER_02: You know, so you'll s hear people saying, Oh, I have a bad, I I have a just a bad gut feeling about this, you know.
• 21:55
  SPEAKER_02: And you don't know where it's coming from.
• 21:57
  SPEAKER_02: You know, it's you can't, it doesn't logically make sense.
• 22:00
  SPEAKER_02: You know, and you know, Carrie, you're a math teacher, so it's all about it, you know, we're so logical.
• 22:06
  SPEAKER_02: And I I went to med school, so it was all logic, it just has to make sense, you know, and X, Y axis and everything like that.
• 22:12
  SPEAKER_02: But we're it's very tough for people like us, Carrie, to make sense of this uh emotional guidance or this or this um intuition that comes from our gut.
• 22:25
  SPEAKER_02: And but but there is strong evidence for that.
• 22:28
  SPEAKER_02: And um, so what I've learned over the years is that um I I whenever I make a big decision, if I'm making a big decision, I learn to instead of even if it makes sense logically, I learn to sleep on it.
• 22:46
  SPEAKER_02: I learn to I let it simmer.
• 22:48
  SPEAKER_02: And I just want I just want to uh see how I feel about it and what my gut, what my intuition says.
• 22:56
  SPEAKER_02: And I and I and I so logically, everything makes sense.
• 23:00
  SPEAKER_02: All the numbers make sense, you know, and and you can say, oh, you know, this this job is great, I should take this job, all the numbers that are paying me more, and everything like that.
• 23:08
  SPEAKER_02: So that's all the numbers, right?
• 23:10
  SPEAKER_02: But then you got to let that sit and see how you feel.
• 23:13
  SPEAKER_02: What is emotionally?
• 23:15
  SPEAKER_02: I mean, is it a positive emotion, negative emotion?
• 23:17
  SPEAKER_02: Um, is your gut telling you that, oh no, this feels right, you know, uh down, you know, because you have to respect those, that level of intelligence, because it is, it is picking up cues that you logically cannot access, you know.
• 23:35
  SPEAKER_02: And over the years, I would say that even, you know, from from all the way from decision to kind of marry my wife and um take my first job, all came because I kind of followed more of that gut instinct or followed that sort of like that emotional guidance.
• 23:53
  SPEAKER_02: Yeah.
• 23:54
  SPEAKER_00: Yeah, that makes sense.
• 23:55
  SPEAKER_00: And I think just being aware of that and um just processing things and taking time to kind of sort it through, but then actually listening to it and following through on that instead of just looking at the numbers like your brain might do.
• 24:11
  SPEAKER_00: Um, when I was a high school teacher, I had to teach some concepts to students that in, especially in pre-calculus, and they would say, Mrs.
• 24:19
  SPEAKER_00: Helmer, when are we ever going to use this at the grocery store?
• 24:23
  SPEAKER_00: And and honestly, a lot of it they were not going to use at the grocery store.
• 24:27
  SPEAKER_00: So I would give them the different situations.
• 24:31
  SPEAKER_00: But sometimes I would say, you know what, you guys, you're growing a dendrite in your brain.
• 24:36
  SPEAKER_00: It's a little wrinkle, and we want a wrinkly brain.
• 24:40
  SPEAKER_00: That's the only thing in a piece of our body that we want wrinkly.
• 24:44
  SPEAKER_00: So I was being just a little funny, but talk to me about, from a neuroscience perspective, how accurate that is.
• 24:53
  SPEAKER_02: I love that.
• 24:54
  SPEAKER_02: Growing a wrinkle in your brain.
• 24:56
  SPEAKER_02: You're probably not too far, far from the truth.
• 25:00
  SPEAKER_02: And it's interesting, Carrie.
• 25:03
  SPEAKER_02: Is um so the our old model of brain aging, or at least our old thinking, was that we start off with this with this brain and a certain number of neurons, and as we age, um the our brain health, our brain volume and everything peaks at around 30.
• 25:28
  SPEAKER_02: And then from 30 onwards, we start losing uh our brain to s sort of speak, right?
• 25:36
  SPEAKER_02: We start losing uh neurons.
• 25:40
  SPEAKER_02: And but what we found is that this idea of neuroplasticity, right?
• 25:48
  SPEAKER_02: Um neuroplasticity, it's the science that explains that as we experience new things and as we learn new things, our brain changes.
• 26:01
  SPEAKER_02: And we talk about this principle in neuroscience that um neurons that fire together wire together.
• 26:10
  SPEAKER_02: And what that means is that when you activate certain networks and your brain realizes that, wow, this is happening pretty frequently, right?
• 26:20
  SPEAKER_02: Then your brain starts coding those nerve pathways.
• 26:27
  SPEAKER_02: It starts making those pathways more efficient.
• 26:30
  SPEAKER_02: So what happens is that one, those neurons start making those connections.
• 26:38
  SPEAKER_02: So give you an example.
• 26:40
  SPEAKER_02: Um let's say, Carrie, you decide to learn juggling starting today.
• 26:46
  SPEAKER_02: We get you we get you the three juggling balls, and then you know, you will be uh you may be a good juggler, but I'm I'm assuming you're not a juggler, all right?
• 26:54
  SPEAKER_02: Um and so you st you you you hold these balls and just very awkward.
• 26:59
  SPEAKER_02: You're like, how the heck am I gonna like throw one and catch one and things like that?
• 27:03
  SPEAKER_02: Very, very awkward, right?
• 27:05
  SPEAKER_02: But you you kind of follow like the pattern, and then so the the and then I've I've taught myself to juggle.
• 27:12
  SPEAKER_02: Um, and then I'll say, um so the first exercise is you take instead of three balls, you take two balls and you put them in one hand and you throw one up and then catch it while releasing the second one.
• 27:25
  SPEAKER_02: And that's the only thing you're gonna do.
• 27:27
  SPEAKER_02: So for like a week, all you do is you hold two balls, throw one up, and then when the second, when the one you throw up falls down, you catch that one, the other one go, right?
• 27:36
  SPEAKER_02: So that's the only, but as soon as you start doing that, that circuit, those neurons start firing.
• 27:44
  SPEAKER_02: And your brain says, Oh, okay, new pattern.
• 27:47
  SPEAKER_02: Okay, let me make these connections.
• 27:49
  SPEAKER_02: So now remember neurons that fire together, wire together, it starts making this pathway for this juggling.
• 27:56
  SPEAKER_02: This we will call it the juggling network.
• 27:59
  SPEAKER_02: Okay.
• 28:00
  SPEAKER_02: So now this network starts forming.
• 28:02
  SPEAKER_02: Now you keep doing this every day, every day, every day.
• 28:05
  SPEAKER_02: You'll see by the end of the week, you can you will be able to juggle two balls in one hand.
• 28:11
  SPEAKER_02: You'll be able to throw one up, catch it, throw that one up, catch it, and you'll be like, wow, okay, here we go.
• 28:16
  SPEAKER_02: We got one hand working.
• 28:18
  SPEAKER_02: And then you train the other hand.
• 28:20
  SPEAKER_02: Now you can do you can juggle two balls with your right hand and your left hand.
• 28:25
  SPEAKER_02: And now you can combine the two and then you can juggle with both hands.
• 28:29
  SPEAKER_02: But the thing is that every time you're doing this, you're forming these neurons, you're forming these connections, and your brain is optimizing.
• 28:36
  SPEAKER_02: So what happens is there's a there's a scientific study, actually.
• 28:40
  SPEAKER_02: You can look up this paper, you can and you can if you can type in and say juggling uh and brain MRI.
• 28:48
  SPEAKER_02: So people who juggled for six weeks, they change their way their brain looked in those areas that control uh those fine motor skills.
• 28:59
  SPEAKER_02: Because your brain actually starts empowering those neurons and increasing those connections.
• 29:07
  SPEAKER_02: And your brain, you could actually change your brain juggling for six weeks.
• 29:11
  SPEAKER_02: So think about that.
• 29:13
  SPEAKER_02: If that's just with juggling, think about all the things that this applies to, right?
• 29:19
  SPEAKER_02: Like learning a new skill.
• 29:20
  SPEAKER_02: Um, you learn to play violin, you learn to play piano.
• 29:24
  SPEAKER_02: That's why this idea of deliberate practice, right?
• 29:28
  SPEAKER_02: This uh um Ericsson's uh research, right?
• 29:31
  SPEAKER_02: That's where that's uh the term the 10,000 hour rule came out, right?
• 29:36
  SPEAKER_02: Uh the rule says that there are no experts, there are only ordinary people who did expert things for 10,000 hours and they became an expert, okay?
• 29:47
  SPEAKER_02: And 10,000 hours when you break it down, let's say two hours a day or something like that, amounts to about seven to ten years worth of effort, right?
• 29:55
  SPEAKER_02: So they said that's that's usually the pathway for to develop an expert.
• 30:00
  SPEAKER_02: So you can become an expert juggler if you gave it 10,000 hours because those connections now will be so optimized.
• 30:07
  SPEAKER_02: So takeaway is that you're forming new brain connections every day.
• 30:13
  SPEAKER_02: But if you stop doing it, there are also those connections are being pruned every day as well.
• 30:20
  SPEAKER_02: So the things you stopped doing are also you're losing that capacity for those things every day as well.
• 30:26
  SPEAKER_02: So it works both ways, you know.
• 30:29
  SPEAKER_02: Uh but if you can use it in your favor, then that's the way to go.
• 30:34
  SPEAKER_00: So I often hear older people talk about, you know, that they're going to do their daily crossword to keep their brain stimulated.
• 30:42
  SPEAKER_00: It would it be more beneficial to learn something new, a new skill, like knitting or juggling or something like that instead of going back to the crosswords, or is that just as effective, do you think?
• 30:54
  SPEAKER_02: I think the the crosswords uh it is uh keeping that part of their brain you know activated and and I guess uh vitalized in that sense, you know.
• 31:08
  SPEAKER_02: But to your point, our brain loves newness.
• 31:13
  SPEAKER_02: If you want to you want to have new experiences.
• 31:16
  SPEAKER_02: And it's good to learn new things that's challenging your brain all the time.
• 31:21
  SPEAKER_02: And um, you know, in the book I talk about proprioception in terms of walking and everything like that.
• 31:27
  SPEAKER_02: You know, we you're if you're always walking in your shoes, your feet do not experience newness of terrain, right?
• 31:36
  SPEAKER_02: Like it doesn't experience it all it you're feeling your socks all day, right?
• 31:41
  SPEAKER_02: And you never feel any other texture.
• 31:44
  SPEAKER_02: That input is not there.
• 31:45
  SPEAKER_02: So I, you know, um and yesterday I was running a STEM class um for inner city youth in Philadelphia.
• 31:54
  SPEAKER_02: And one of the activities we did was I said, all right, guys, now we're gonna all walk barefoot on grass.
• 32:00
  SPEAKER_02: And um, and we had this right uh this we were running this program in a really nice area, very clean uh grass a field, you know, like really you you could you could sleep on it.
• 32:11
  SPEAKER_02: It was it was gorgeous.
• 32:12
  SPEAKER_02: And so I made everybody take off their socks and uh shoes and socks and all these kids.
• 32:18
  SPEAKER_02: And it was shocking because these kids have never touched grass with their feet, you know, barefoot, you know, and they were like, you want us to go barefoot, you know.
• 32:29
  SPEAKER_02: And I said, Yeah, yeah.
• 32:32
  SPEAKER_02: And what I want to impress upon people is that if you if your feet do not feel different textures, right?
• 32:40
  SPEAKER_02: Um, the input is not there.
• 32:42
  SPEAKER_02: And that part of your brain, which is is is the sensory part, is it it's devitalized because it doesn't get those inputs anymore.
• 32:51
  SPEAKER_02: You know, and so in the book I talk about walking barefoot, experience different textures, you know what I'm saying, and and things like that, because these are all things that will keep your uh um brain vital.
• 33:04
  SPEAKER_02: So that's the sensory input, but as well as doing things that are out of your realm.
• 33:09
  SPEAKER_02: Learn a new language, learn, um, like you said, maybe take on juggling or knitting or something like that that's going to challenge you.
• 33:18
  SPEAKER_00: Awesome.
• 33:19
  SPEAKER_00: I want to switch to a concept that could be very um deep, very difficult, and have you explain it again to like a high school level student.
• 33:29
  SPEAKER_00: Talk to me about epigenetics because you talk about that in your book, and then the epigenetic drift.
• 33:36
  SPEAKER_02: Oh.
• 33:38
  SPEAKER_02: That's a great, it's a great topic, Carrie.
• 33:41
  SPEAKER_02: Um, I love talking about this because I think when people understand this, um, they become very proactive when they really understand this concept.
• 33:51
  SPEAKER_02: And so the term epigenetics means that we all have certain genes, right?
• 33:57
  SPEAKER_02: And we said before that we have primal genes.
• 34:00
  SPEAKER_02: We have genes that react to certain things in our environment, right?
• 34:03
  SPEAKER_02: To sunlight, to uh certain way of um breathing and certain foods and whatnot.
• 34:13
  SPEAKER_02: Based on those inputs, those genes are being turned on and off, right?
• 34:17
  SPEAKER_02: So if you get sunlight, certain genes turn on.
• 34:20
  SPEAKER_02: If you get a certain level of vitamin D for certain genes, turn on, okay?
• 34:24
  SPEAKER_02: If you move a certain way, certain genes turn on.
• 34:27
  SPEAKER_02: So your genes are responding constantly to your lifestyle factors, okay?
• 34:32
  SPEAKER_02: All the way from the way you breathe, the way you move, the what you eat and your environment.
• 34:40
  SPEAKER_02: So people used to think that if I have this gene, I'll get this disease.
• 34:45
  SPEAKER_02: It's not necessarily true.
• 34:47
  SPEAKER_02: The expression of that gene causes the disease.
• 34:51
  SPEAKER_02: But you can do certain things where you can prevent that expression of those bad genes.
• 34:57
  SPEAKER_02: And that's where the science of epigenetics comes in is that can you optimize your lifestyle and routine so you're expressing the best genes and not expressing the bad genes.
• 35:09
  SPEAKER_02: You're expressing the good genes and not expressing the bad genes.
• 35:13
  SPEAKER_02: And that's what the aim of epigenetics is, right?
• 35:18
  SPEAKER_02: Um the term epigenetic drift is very interesting, um, and it came from this uh science uh studying twins.
• 35:28
  SPEAKER_02: So twins, let's say they have the same exact genetics, right?
• 35:33
  SPEAKER_02: Identical twins.
• 35:35
  SPEAKER_02: So there was one study where both twins had a family, strong family history of dementia.
• 35:42
  SPEAKER_02: And um and so they had uh they had the genetics to develop dementia.
• 35:47
  SPEAKER_02: So twin A says, you know what, um I'm gonna lose my memory at some point, so I'm just gonna really just live all out and just do what I want to do, and why why worry about uh why worry about uh you know optimizing my life, you know?
• 36:07
  SPEAKER_02: And twin B says, uh, you know what, I'm gonna do everything to optimize my life.
• 36:12
  SPEAKER_02: Okay, I'm gonna do everything to you know delay this aging process.
• 36:17
  SPEAKER_02: And what it turns out uh that uh twin A develops uh dementia in the 60s, and uh twin B developed uh dementia in late 70s, um, you know, and so that difference is what we call as epigenetic drift, when you have the same genes, but you can change the outcome of how those genes got expressed by our lifestyle.
• 36:45
  SPEAKER_00: Yeah.
• 36:47
  SPEAKER_00: That reminds me of when I was in college and I remember taking a biology course, and the professor said that genetically you could either roll your tongue or you couldn't.
• 36:58
  SPEAKER_00: It was a genetic thing.
• 36:59
  SPEAKER_00: And I think I like didn't listen to much more of that because I knew I couldn't roll my tongue.
• 37:05
  SPEAKER_00: And so my friend, for I think for two weeks, she sat in the back of this lecture hall and taught me I would sit in front of a mirror with a straw with a pencil to learn how to roll my tongue.
• 37:16
  SPEAKER_00: So interesting.
• 37:18
  SPEAKER_00: I don't know, you know, all of the science behind that, but yes, very interesting that genes do play a role, but we can do other things to change the course of that.
• 37:29
  SPEAKER_00: The uh first time I ever heard about telomeres was when I was a high school teacher.
• 37:34
  SPEAKER_00: One of my best friends taught AP bio, and I remember her.
• 37:37
  SPEAKER_00: That was the first time I'd even heard of the word, and she talked about them like they were this little protective cap.
• 37:43
  SPEAKER_00: And I hope I get this right.
• 37:45
  SPEAKER_00: If it is no fault of hers, it will be my memory.
• 37:48
  SPEAKER_00: But they're at the end of our DNA, and that scientists believe that they play a role in our aging.
• 37:54
  SPEAKER_00: So, can you explain telomeres in a way that a high school student could understand them and how our lifestyle habits influence them?
• 38:03
  SPEAKER_02: Carrie, as you said, um, the telomeres are uh on the ends of our chromosomes, right?
• 38:11
  SPEAKER_02: Our chromosomes are contain our DNA, okay?
• 38:16
  SPEAKER_02: And so our cells are constantly replicating, right?
• 38:20
  SPEAKER_02: And so they are protecting our chromosomes and they're protecting the integrity of our genome, okay?
• 38:28
  SPEAKER_02: So as if you lose the telomeres, those are those protective caps, you lose the integrity of our genome, and that can lead to faster aging and whatnot.
• 38:40
  SPEAKER_02: So we want long telomeres, those those areas of protection, right?
• 38:46
  SPEAKER_02: What we've seen is that when people have high cortisol levels, we were talking about this in terms of anxiety before, being in the parasympath, in the sympathetic mode, fight or flight mode.
• 39:00
  SPEAKER_02: When you're in a high sympathetic dominance or in that fight or flight mode, your cortisol level goes up.
• 39:08
  SPEAKER_02: And when your cortisol is high, it impacts the telomeres.
• 39:15
  SPEAKER_02: The telomeres start shortening in the long run.
• 39:18
  SPEAKER_02: So a chronically elevated cortisol eventually leads to shorter telomeres.
• 39:24
  SPEAKER_02: And a shorter telomere means that it impacts your aging and longevity.
• 39:32
  SPEAKER_02: And so the shorter your telomeres, it uh it also uh predicts how long you live in terms of uh your longevity, but also how well you live as well.
• 39:43
  SPEAKER_02: So both your health span and lifespan are impacted with your telomere length.
• 39:49
  SPEAKER_02: Okay.
• 39:50
  SPEAKER_02: So it all again boils down to you know having a lifestyle and having a disposition in your life that is uh more about um being in that uh rest and relaxation mode, right?
• 40:10
  SPEAKER_02: Where you're not constantly anxious.
• 40:13
  SPEAKER_02: And uh those are the people who live the longest because of uh what we just talked about.
• 40:18
  SPEAKER_02: Yeah.
• 40:20
  SPEAKER_00: Fascinating.
• 40:20
  SPEAKER_00: I need to focus on that.
• 40:22
  SPEAKER_00: When you use the metaphor of sitting in the cockpit of our health and people flipping switches.
• 40:28
  SPEAKER_00: So, what are some of the biggest switches that people don't realize that they're controlling?
• 40:35
  SPEAKER_02: So, in terms of impacting this whole epigenetics we talked about, right?
• 40:40
  SPEAKER_02: And we have this genome.
• 40:42
  SPEAKER_02: Epigenetics is we have all these genes, which ones we turn on and off determines by our life is determined by our lifestyle, right?
• 40:50
  SPEAKER_02: In the book, I talk about seven key switches, right, that uh we can talk about, right?
• 40:56
  SPEAKER_02: So a few of them we already talked about, how we connect with the earth in terms of the getting sunlight and connecting with the circadian rhythm, um, how we connect with our body, right?
• 41:08
  SPEAKER_02: How we move our body, you know, whether uh are we getting enough um exercise to move our body because the exercise impacts which genomes get uh get trans, uh which genes get expressed, right?
• 41:23
  SPEAKER_02: So we know like when people have uh a high level of uh uh activity, their rate of cancer goes down, okay, their immunity goes up.
• 41:34
  SPEAKER_02: All of that has to do with this whole epigenetics, right?
• 41:36
  SPEAKER_02: So these are all the good genes that are being turned on because you're moving your body.
• 41:40
  SPEAKER_02: Your food impacts how which genes get turned on and off.
• 41:44
  SPEAKER_02: Okay, certain foods negatively impact you, particularly processed foods are foods that have um you know certain um certain uh types of like uh the bad fats that we talk about, uh the uh and and whatnot, which will turn on more of the inflammatory genes, okay, and then that negatively impacts you, right?
• 42:08
  SPEAKER_02: So just uh and then moving forward from that, again, that's where we get into the mental and emotional aspects of it, right?
• 42:17
  SPEAKER_02: How you know how much uh stillness you have in your life, how well you're connected with others.
• 42:25
  SPEAKER_02: Ultimately, apart from the physical areas that we talked about just now, all of those mental and emotional cons uh aspects also turn those genes on and off.
• 42:35
  SPEAKER_02: So overall, it's we're a multidimensional being for sure, right?
• 42:40
  SPEAKER_02: And so all these factors come into play when we look at our health.
• 42:45
  SPEAKER_00: Since reading your book, I have been more tuned in to how different foods, how different things that I put into my body affect it.
• 42:55
  SPEAKER_00: And I noticed last week that I love a little cup of tea at night and I was putting some Truvia sweetener in it.
• 43:03
  SPEAKER_00: And my I would notice like my nose, my cheeks were turning a little bit red after that.
• 43:09
  SPEAKER_00: And so I think so much of it is just that awareness and really paying attention to how things serve our bodies and then making adjustments to that.
• 43:19
  SPEAKER_00: So, so thank you for that.
• 43:21
  SPEAKER_00: You have also said that so many people suffer from neck and lower back pain.
• 43:26
  SPEAKER_00: When I was a teacher, I would see students carrying these heavy backpacks, and then they're, you know, hanging over their computers for so much of the day.
• 43:33
  SPEAKER_00: And so I would have them stand up and we would do these, I would call them you will love this, you know.
• 43:38
  SPEAKER_00: We would put our hands in a Y, a W, an L, and an out to a T just to get some of those stretches in.
• 43:44
  SPEAKER_00: And you talk about in your book some static hanging and primal squats.
• 43:50
  SPEAKER_00: And so my dad is 74 years old.
• 43:52
  SPEAKER_00: He works out in his garage for four hours a day.
• 43:56
  SPEAKER_00: And so I mentioned to him about this static hanging that.
• 44:00
  SPEAKER_00: You discussed.
• 44:00
  SPEAKER_00: And so that has been his latest thing.
• 44:02
  SPEAKER_00: He's been up there doing some of those static hangs.
• 44:05
  SPEAKER_00: So why do things like that just like the things that you shared help the body so much?
• 44:13
  SPEAKER_02: So, Carrie, it it brings us back to our primal design, right?
• 44:18
  SPEAKER_02: Yeah, I mean, think about think about uh the primal cultures.
• 44:24
  SPEAKER_02: You know, as as you know, um in in my book, I talk about my from age five to ten, I lived in Africa and I grew um, I spent time in the rural areas uh because my dad's work took us there, and I spent time with a lot of the African tribes.
• 44:39
  SPEAKER_02: One of the tribes was the Hatzabe tribe, which is now being studied for longevity and and uh and and sort of uh aging science.
• 44:49
  SPEAKER_02: And if you look at the way they live, they're they're constantly using their body, they're pulling things, they're pushing things, right?
• 45:00
  SPEAKER_02: And and and so all of these are inputs that our body needs to stay healthy.
• 45:07
  SPEAKER_02: And one of the things is that they were they can easily climb up a tree.
• 45:13
  SPEAKER_02: I mean, you ask anybody to climb up a tree, it's like, why are you kidding me?
• 45:17
  SPEAKER_02: You know, it's like, how do how do you even approach that?
• 45:21
  SPEAKER_02: You know.
• 45:21
  SPEAKER_02: Um, but uh, these guys, I would I would watch them and they could like easily, you know, these were like grown men who could climb up a tree.
• 45:28
  SPEAKER_02: And I was like, this is amazing.
• 45:31
  SPEAKER_02: And because they had the upper body strength, they had the balance.
• 45:34
  SPEAKER_02: And but now with, I mean, how many times do, I mean, we never do anything that comes even remotely close to that, right?
• 45:43
  SPEAKER_02: So, how do we give ourselves those inputs when our lifestyle is a desk job, right?
• 45:49
  SPEAKER_02: Like if you're uh high school math teacher, you know, obviously you're not gonna be using your shoulders to that capacity for sure.
• 45:58
  SPEAKER_02: But we do know that when you hang, just the uh fact that you get your uh arms over your head and and then your shoulders in that position, and then you pull, it opens up certain spaces in your shoulders.
• 46:16
  SPEAKER_02: So we talk about the there's a specific um space called the subachromial space, right?
• 46:24
  SPEAKER_02: The acromion is like part of our scapula, right?
• 46:28
  SPEAKER_02: And a space below that is the subachromial space.
• 46:30
  SPEAKER_02: And I don't want to get too academic on people, but why I mentioned that is that that space is where your rotator cuff muscle travels, right?
• 46:42
  SPEAKER_02: And that space wants to be wide, and for it to be wide, it requires a certain level of pull and a certain level of uh uh pulling in that hanging position.
• 46:55
  SPEAKER_02: It was just designed that way.
• 46:58
  SPEAKER_02: When it doesn't get that input, that space starts shrinking.
• 47:02
  SPEAKER_02: And that's where people run into these problems with rotator cuff and things like that.
• 47:07
  SPEAKER_02: I mean, I I love that you shared about your dad and that he works out like that.
• 47:13
  SPEAKER_02: And God bless him, because you know, people are not doing that.
• 47:17
  SPEAKER_02: And and if he starts to hang, he will see dramatic changes in the way shoulder health is, right?
• 47:24
  SPEAKER_02: And what we found is that if people can learn to just do a static hang, start with like 15 seconds, okay?
• 47:32
  SPEAKER_02: Ultimately, you can build it up to 30 seconds, and if you can get to like two minutes, which is I would I would challenge people to try it, but even hanging 15 seconds for most people is very, very challenging.
• 47:44
  SPEAKER_02: To get to two minutes is like extremely uh impressive.
• 47:47
  SPEAKER_02: I'm up to I think a 1 minute 30, 1 minute 40 seconds now.
• 47:52
  SPEAKER_02: I'm trying to get to that two-minute mark, okay?
• 47:54
  SPEAKER_02: But getting even over one minute for myself has taken time because um but if you can get to two minutes, you give that enough input, you open up that space, you're not gonna have those issues with rotator cough, you keep those shoulders healthy because that's the primal input that they're looking for.
• 48:12
  SPEAKER_02: Yeah.
• 48:13
  SPEAKER_00: You also talk about and you show x-rays in your book.
• 48:17
  SPEAKER_00: What it was fascinating for me to look at those different pictures about feet with bunions and hammer toes.
• 48:24
  SPEAKER_00: And my husband last winter had surgery for one of his hammer toes, and he's a runner.
• 48:30
  SPEAKER_00: I know as a teacher, I would squeeze my feet into heels to teach in.
• 48:34
  SPEAKER_00: So talk a little bit because some people might he think it's a little hokey, the grounding, and you shared that you do that every day, every morning.
• 48:41
  SPEAKER_00: So talk about that.
• 48:42
  SPEAKER_00: Why what is happening biologically from going barefoot?
• 48:47
  SPEAKER_00: Because people think as they get older they need more support with shoes all the time.
• 48:53
  SPEAKER_02: So there are two things, Carrie, here.
• 48:55
  SPEAKER_02: So one we talked about already, right?
• 48:57
  SPEAKER_02: When your feet touch the ground, there is that electrochemical effect, right?
• 49:02
  SPEAKER_02: The earth is an electron sink.
• 49:07
  SPEAKER_02: And then when we have um extra uh electrons in our body, okay, unpaired electrons, we call them free radicals in our body, right?
• 49:17
  SPEAKER_02: And so when we step on earth, which is like an electron sink, it can take off, that's why we call the earth the ground, the ground, right?
• 49:25
  SPEAKER_02: We have a grounding wire.
• 49:27
  SPEAKER_02: If you look at a three-pin-pin plug, the third plug is the grounding, right?
• 49:32
  SPEAKER_02: So it you need grounding for things to work.
• 49:35
  SPEAKER_02: And so, but we are never grounded because we never we never plug plug in.
• 49:41
  SPEAKER_02: And so when you step on uh the ground, it it basically the the science behind it is that because the earth is an electron sink, it it sort of acts as a almost as an antioxidant aspect to it, you know, and that it decreases inflammation in our body.
• 50:00
  SPEAKER_02: There have been some low power studies showing that people who are grounding are in the hospitals.
• 50:06
  SPEAKER_02: Um they take patients who were uh you had wounds that were not healing, they put them on grounding mats, and their wounds started healing faster because of that.
• 50:15
  SPEAKER_02: Okay, so there's that one grounding aspect.
• 50:18
  SPEAKER_02: And the second aspect of the barefoot walk is that remember what I mentioned before is that your body's getting inputs right from the feet.
• 50:29
  SPEAKER_02: And right now, all it is feeling is that sock in a very, very nicely padded uh sneaker, okay, which is fine.
• 50:38
  SPEAKER_02: But you're you have all these bones in your in your feet that are all moving independently, and they all are sending a signal back to your body.
• 50:50
  SPEAKER_02: And if you don't allow that mobility in your toes and in your feet, okay, then the strength, the intrinsic muscles in your foot that keeps the balance and everything like that, it now it's gonna, your foot is gonna rely on your shoe to provide the stability rather than the foot developing its own stability, okay?
• 51:15
  SPEAKER_02: And we don't want that.
• 51:16
  SPEAKER_02: We don't want to lose that capacity to have that stability.
• 51:19
  SPEAKER_02: We want the foot to have that stability, not the shoe, right?
• 51:23
  SPEAKER_02: We don't want the shoe to be like a crutch.
• 51:26
  SPEAKER_02: And that's why you know this barefoot walking trains your foot to have that intrinsic strength and stability.
• 51:35
  SPEAKER_02: Very, very important because one of the main issues as we get older, one of the uh mortality morbidity risks is falls, people falling.
• 51:48
  SPEAKER_02: And that's a lot of it is due to this lack of stability, not only in the feet, but in the in in their in their thighs, in their hips, and everything like that, because they don't have those inputs coming in.
• 52:02
  SPEAKER_00: So interesting.
• 52:04
  SPEAKER_00: You also talk about how people eat today for the taste, for that immediate pleasure instead of feeding their mitochondria.
• 52:12
  SPEAKER_00: So after studying longevity for so many years, what habit do you refuse to compromise on here?
• 52:21
  SPEAKER_02: So when we eat, if you look at our primal design, what was food meant to provide?
• 52:28
  SPEAKER_02: Right?
• 52:29
  SPEAKER_02: So there are two things that food is very, very vital for.
• 52:34
  SPEAKER_02: And I said taste is, I would say, really on the bottom of the list in terms of the body.
• 52:39
  SPEAKER_02: The way the body looks at food is looking at, okay, am I getting the nutrients that I need?
• 52:46
  SPEAKER_02: Okay.
• 52:47
  SPEAKER_02: Uh that's, you know, people that which has been talked about a lot, getting the micros and the macros, micronutrients being like the vitamins and minerals, and macros being like the carbohydrates, uh, proteins and fats.
• 53:00
  SPEAKER_02: But beyond that, our body is made up of more bacteria cells than human cells.
• 53:10
  SPEAKER_02: They actually outnumber human cells, okay?
• 53:13
  SPEAKER_02: So we are more of a bacteria colony with some human cells sprinkled in rather than a human with the with the microbe microbes, okay?
• 53:26
  SPEAKER_00: I don't know if I like the sounds of that.
• 53:29
  SPEAKER_02: But so so so, Carrie, when you think of it from that sense, there are more microbes in our body than human cells, then they are the major population, so they determine our health.
• 53:45
  SPEAKER_02: So if you look at all the research that's coming out there in terms of what drives our health, it's actually all pointing to our the health of our gut microbiome.
• 53:57
  SPEAKER_02: Okay.
• 53:58
  SPEAKER_02: And why I mentioned that to answer your question here is that the food we eat not only feeds us, but it's actually more importantly, is it feeding that gut microbiome?
• 54:10
  SPEAKER_02: Because if the gut bugs are happy, then we're happy because all of our a good percentage of our neurotransmitters are being produced in our gut, right?
• 54:20
  SPEAKER_02: So people talk about taking certain medications for uh depression, um, anxiety, and whatnot.
• 54:28
  SPEAKER_02: Well, a lot of those neurotransmitters that that medication is fixing, it's made in your gut.
• 54:36
  SPEAKER_02: The gut bugs are making those neurotransmitters.
• 54:39
  SPEAKER_02: So one of the main things you need to fix, the anxiety and the depression, everything like that, is you got to feed the gut bugs.
• 54:46
  SPEAKER_02: If you feed the gut bugs, they'll do what they're supposed to do, and you won't need any of those medications, right?
• 54:52
  SPEAKER_02: So so that's the that's the whole thing.
• 54:54
  SPEAKER_02: Is are you eating for taste or are you eating to feed that majority that's in your body?
• 55:01
  SPEAKER_02: You know, and when you realize that, oh wow, okay.
• 55:04
  SPEAKER_02: So I'm really eating to keep those gut bugs happy and keep that and that that symbiotic relationship uh in check, then you start asking the question that, okay, what are the right foods to optimize my gut microbiome?
• 55:20
  SPEAKER_02: Okay.
• 55:21
  SPEAKER_02: And that's when you talk about, you know, having foods that have, you know, um, that are one, not harmful to your microbes and that are uh that are feeding them in terms of the prebiotic fibers and everything that we talk about.
• 55:34
  SPEAKER_02: Yeah.
• 55:37
  SPEAKER_00: I um in my coaching, and I'm guilty of this myself, I tell people that we must be present to win because so often we are replaying things from our past and living back there or worrying about things in the future that might not even happen.
• 55:52
  SPEAKER_00: So, can you talk just a little bit about how the mental stress of bouncing between those two, instead of just truly being present and enjoying who you're with, can just affect our cortisol health and our aging?
• 56:06
  SPEAKER_02: That's a great question.
• 56:08
  SPEAKER_02: That's one of my favorite topics, uh, you know, because I struggled with this issue for quite some time.
• 56:16
  SPEAKER_02: And I would say going back 10 years, like I said, I was more of a human doing than a human being, you know, because I was doing, doing, doing, and never being or never being present.
• 56:28
  SPEAKER_02: And so, you know, when we, if you look at our thought process, it likes to go back in its memory and think about all the things that occurred, and most of the time it's all the things that didn't go right.
• 56:46
  SPEAKER_02: You know, you talk about all the regrets of the past, as you just mentioned.
• 56:50
  SPEAKER_02: Or it flips to, so we use our memory and then, or we flip to our imagination and we start envisioning what can go wrong.
• 56:59
  SPEAKER_02: Oh, I wonder if this is this doesn't happen, then what will happen?
• 57:02
  SPEAKER_02: You know, how you know we start worrying about our kids and our the future and our health and things like that.
• 57:08
  SPEAKER_02: So we're flipping back and forth between our memory and imagination.
• 57:14
  SPEAKER_02: And it's usually memory of regrets and some anxieties of the future.
• 57:20
  SPEAKER_02: Okay, so we we we we we play ping pong.
• 57:23
  SPEAKER_02: But our third capacity to have awareness, and awareness is not, it doesn't exist in the past and it does exist in the future.
• 57:34
  SPEAKER_02: An awareness is in the now, it's what is happening in front of you.
• 57:38
  SPEAKER_02: And we are underutilizing that capacity, that our human capacity to have awareness.
• 57:46
  SPEAKER_02: Now, if you were back in Africa with me, you know, uh with the tribes, they need a tremendous amount of awareness because at any moment they could be like some wild cat, you know, around the corner.
• 58:01
  SPEAKER_02: Or if you're trying to hunt down um any animal or trying to make the hunt, you have to pay attention, right, to the environment.
• 58:09
  SPEAKER_02: You have to pay attention to subtle cues and everything.
• 58:13
  SPEAKER_02: So your level of awareness is exquisite, okay?
• 58:17
  SPEAKER_02: And you at that time you're not thinking about regrets of the past and anxieties of the future.
• 58:22
  SPEAKER_02: You're here and now and aware and trying to do what you need to do.
• 58:28
  SPEAKER_02: But we don't need that level of hyper-awareness in this day and age, right?
• 58:33
  SPEAKER_02: You can you could be sitting and sometimes you're talking to your husband and and you could your mind is somewhere else.
• 58:41
  SPEAKER_02: You're thinking of something that happened in the past, and you're not even, you know, I I'm I'm at fault.
• 58:46
  SPEAKER_02: Sometimes I'm talking to my wife, and I'm I'm you know, thinking of what's gonna happen and all of that.
• 58:51
  SPEAKER_02: And I'm not aware and and fully present with her.
• 58:56
  SPEAKER_02: The downside of this is that capacity in our brain, that part of our brain that plays uh a role in awareness starts dwindling.
• 59:06
  SPEAKER_02: It's like the same thing as that uh that we talk about like the proprioception from our foot when we don't get those inputs, that part of our uh brain starts uh starts shrinking.
• 59:17
  SPEAKER_02: So we lose our capacity to have awareness.
• 59:20
  SPEAKER_02: But the the the even a deeper thread uh with that is that when we start losing our capacity to have awareness, it's awareness is what gives us the experience of life.
• 59:33
  SPEAKER_02: That's what's in the here and now and whatnot, right?
• 59:37
  SPEAKER_02: So we spend more time in memory and imagination, but not in awareness.
• 59:44
  SPEAKER_02: So we never actually live our life.
• 59:46
  SPEAKER_02: So we go from moment to moment just thinking of the past and worrying about the future, but we never lived that moment, right?
• 59:52
  SPEAKER_02: So you're never, it's like you're shortchanging yourself.
• 59:55
  SPEAKER_02: You never actually lived.
• 59:57
  SPEAKER_02: You just kind of were just projecting things and thinking of the past all the time, you know?
• 1:00:03
  SPEAKER_02: So you're not really living, and that's that's the downside, right?
• 1:00:07
  SPEAKER_02: And what that does is that if we're constantly playing this ping pong for the past and the future, you live in that anxiety, okay?
• 1:00:16
  SPEAKER_02: You live in that regrets of the past, anxieties of the future, and that keeps you very anxious, right?
• 1:00:22
  SPEAKER_02: Instead of just being here and now and not really judging and saying, like, let's see what happens.
• 1:00:27
  SPEAKER_02: You know what I'm saying?
• 1:00:28
  SPEAKER_02: If I'm talking to my wife, I'm like, I just want to pay, give my full presence, and I'm just saying, let me see what this woman is saying, and I'm appreciating that moment because I'm saying, wow, you know what I'm saying?
• 1:00:41
  SPEAKER_02: This is at this moment in time, this is what it is, and let me just fully embrace this moment and live it.
• 1:00:49
  SPEAKER_02: Because otherwise, there is no other moment, right?
• 1:00:52
  SPEAKER_02: There's no other moment.
• 1:00:53
  SPEAKER_02: Instead of me wasting this moment on thinking of something that already occurred or worrying about something that's going to occur in the past, why not have just lived this moment?
• 1:01:04
  SPEAKER_02: And that's been a tough journey for me.
• 1:01:06
  SPEAKER_02: It's taken taken years to come to that and being being able to drop into that present and now.
• 1:01:13
  SPEAKER_02: But if you can do that, it changes the quality of your life for sure.
• 1:01:18
  SPEAKER_00: I think that is so important for so many people.
• 1:01:21
  SPEAKER_00: And that is one of my favorite things that you talk about because we can get lost in taking care of people and doing the dishes and holidays and families together and making sure everyone's taken care of, instead of just slowing down and enjoying the moment and enjoying and being present or scrolling phones that you're just truly present and enjoying your life and the people that you that you love so much.
• 1:01:45
  SPEAKER_00: I think after listening to you today, so much of what you talk about just brings me in my head that we just need to go back to being a kid.
• 1:01:54
  SPEAKER_00: Kids will take off their shoes and run around outside barefoot, they're gonna climb a tree, they're always learning new things.
• 1:02:01
  SPEAKER_00: You know, parents are saying, eat your fruits and vegetables and eat your protein on your plate.
• 1:02:06
  SPEAKER_00: And so if we could kind of get back, and they're always present, they live in the present.
• 1:02:11
  SPEAKER_00: So I think if we could get back to some of that childlike state and let go of some of the worries that the world puts on us, we'll have a longer life.
• 1:02:22
  SPEAKER_02: Totally agree, Carrie.
• 1:02:24
  SPEAKER_02: And I would say when I started writing this book, and I and I realized that, you know, all the longevity lessons were all pointing back towards this primal life, you know, and the primal way of living.
• 1:02:38
  SPEAKER_02: And I could then look back at my time in in Africa with these tribes, and I thought, like, uh, okay, how did we live?
• 1:02:44
  SPEAKER_02: How did they live?
• 1:02:45
  SPEAKER_02: How did they move?
• 1:02:46
  SPEAKER_02: And everything like that.
• 1:02:48
  SPEAKER_02: And like you said, they were they were really childlike, right?
• 1:02:51
  SPEAKER_02: They were just carefree, they were in the moment, they were enjoying the what is happening in front of them.
• 1:02:58
  SPEAKER_02: And like I said, they were human beings, not human doings.
• 1:03:03
  SPEAKER_02: And and it's it's it's a beautiful thing, right?
• 1:03:08
  SPEAKER_02: And that um look, is the is anything um anything for uh for sure in the future?
• 1:03:18
  SPEAKER_02: You know, can we predict the future and say this is gonna happen, that's gonna happen?
• 1:03:21
  SPEAKER_02: No, I mean we all have anxieties of the future.
• 1:03:24
  SPEAKER_02: There is always some some level of uh some level of uh lack of clarity and and whatnot.
• 1:03:31
  SPEAKER_02: But at the same time, that does not mean that we should be in that in that space all the time.
• 1:03:38
  SPEAKER_02: In that, you know, and I'm not saying that you will there will never be a moment where uh we we will not worry.
• 1:03:44
  SPEAKER_02: But the thing is that if we constantly just dwell on our regrets of the past and anxieties of the future, and most people are like, oh my God, what's gonna happen?
• 1:03:54
  SPEAKER_02: What's gonna happen?
• 1:03:55
  SPEAKER_02: Well, then your whole life it's gonna be about, oh my God, what's gonna happen, rather than appreciating what is happening right now in front of you, right?
• 1:04:03
  SPEAKER_02: You're missing, missing what is happening right now in front of you by just worrying about what's gonna happen, you know?
• 1:04:10
  SPEAKER_02: And so um, so for for me, it's been just calming down and and just saying that, you know what, nothing, you know, nothing spectacular needs to happen.
• 1:04:22
  SPEAKER_02: I just want to enjoy this moment.
• 1:04:23
  SPEAKER_02: If I'm out to dinner with my wife, with my kids, I want to enjoy this dinner.
• 1:04:28
  SPEAKER_02: I'm gonna enjoy who they are because they're not gonna be this age much longer, right?
• 1:04:33
  SPEAKER_02: Today, they're tomorrow, they'll be older than they are today.
• 1:04:37
  SPEAKER_02: I'm gonna be older than I'm today.
• 1:04:39
  SPEAKER_02: So let's enjoy this day.
• 1:04:40
  SPEAKER_02: Let's enjoy what is happening in front of us now.
• 1:04:43
  SPEAKER_02: And it calms your system down.
• 1:04:46
  SPEAKER_02: It it uh awakens that uh that capacity of awareness.
• 1:04:51
  SPEAKER_02: And the more aware you are, the more alive you'll feel.
• 1:04:55
  SPEAKER_02: Um, and it uh it it will change your life.
• 1:04:58
  SPEAKER_00: You've given us so much to think about, and I think it's important, and I'm sure you would agree, to not turn your life into a 180, but to start just implementing one or three things a week, maybe taking five minutes and going out barefoot.
• 1:05:13
  SPEAKER_00: How fun.
• 1:05:14
  SPEAKER_00: Um, or switching up something in your diet to to feed your mitochondria instead of your taste, or just to be more intentional about movement, about being present.
• 1:05:26
  SPEAKER_00: So, can you just maybe somebody who wants to start taking charge of their life in the cockpit of their health?
• 1:05:33
  SPEAKER_00: Give us maybe three changes that you could recommend that are pretty easy to do, but super beneficial for people that they could start this week.
• 1:05:43
  SPEAKER_02: Great question.
• 1:05:44
  SPEAKER_02: So, Carrie, uh, you know, as a takeaway, I would say this is you know, like you said, you don't want to do a 180 because, like, for most people, you know, that's what they try to do at New Year's resolution.
• 1:05:55
  SPEAKER_02: That's like, okay, I'm gonna revolutionize my life and then by federal.
• 1:06:00
  SPEAKER_02: February 14th, I think what is that?
• 1:06:01
  SPEAKER_02: Like the National Quitters Day by like something like that.
• 1:06:06
  SPEAKER_02: I think mid-February, uh they've all lost their New Year's resolution, right?
• 1:06:10
  SPEAKER_02: So nobody, nobody really follows up on that.
• 1:06:12
  SPEAKER_02: I don't I don't think that's the way to go, right?
• 1:06:14
  SPEAKER_02: I I think that what you got to look at and say that, okay, what are the the time periods that I have control over in my life, right?
• 1:06:24
  SPEAKER_02: And like let's say in your case, you were a teacher, right?
• 1:06:27
  SPEAKER_02: So during the day, you get you got to teach, you gotta be with the students, you have to be that you're not you're not gonna think about optimizing this and that during the day.
• 1:06:35
  SPEAKER_02: Um, so when you look at somebody like yourself, Carrie, um, and which is which is every busy professional like myself, during the day I'm dealing with uh head traumas and strokes and things like that.
• 1:06:46
  SPEAKER_02: Um, what do I have control over?
• 1:06:48
  SPEAKER_02: So, really, what we have control over are two parts of our day.
• 1:06:52
  SPEAKER_02: One is right after uh we wake up, how we start our day, and the period right before we go to sleep.
• 1:06:59
  SPEAKER_02: Okay, so those are the two blocks.
• 1:07:01
  SPEAKER_02: I call them the bookends of our life.
• 1:07:05
  SPEAKER_02: If you can control those bookends and say that I'm going to optimize these bookends, then and you know, I took a I give people an analogy of a suspension bridge.
• 1:07:16
  SPEAKER_02: If you look at a suspension bridge, it has those uh the first pillar and the second pillar, and in between, the whole uh it takes the whole weight of the bridge on those two pillars.
• 1:07:27
  SPEAKER_02: And for your life, your AM routine and your PM routine, those are the two pillars.
• 1:07:34
  SPEAKER_02: If you optimize your AM and PM routine, all hell can break loose in the middle and you'll still be okay because you'll have a strong AM and PM routine.
• 1:07:42
  SPEAKER_02: And you cannot have control over the middle of your day because depending on what you're doing, you're gonna deal with all this stuff.
• 1:07:48
  SPEAKER_02: Families getting sick, people dying in the family, this, you know what I'm saying, a car accident or whatnot, okay?
• 1:07:54
  SPEAKER_02: Everybody's dealing with stuff, okay?
• 1:07:57
  SPEAKER_02: But what can they control is that AM and PM.
• 1:08:00
  SPEAKER_02: And so some of the things we talked about, starting your day off, right, getting some sunlight, getting some stillness, getting um, you know, aligning your body uh appropriately, that's a good AM part of it.
• 1:08:12
  SPEAKER_02: For the PM part, I would say that making sure that you're you're preparing yourself for a deep sleep.
• 1:08:20
  SPEAKER_02: Okay.
• 1:08:21
  SPEAKER_02: And that means at least, let's say you have half an hour for the last half an hour, preferably the hour.
• 1:08:26
  SPEAKER_02: Um, just detach yourself from technology.
• 1:08:28
  SPEAKER_02: Say that I'm gonna wrap up everything in a half an hour uh before I go to sleep.
• 1:08:33
  SPEAKER_02: I'm not gonna check my phone anymore.
• 1:08:35
  SPEAKER_02: I just I connect my phone on charge, put it in another room, I close my laptop, and everything I'm doing is analog.
• 1:08:42
  SPEAKER_02: Like either I'm reading a book, um, I will, I will either spend some time with my family, I'll do some deep breathing, or I'll do something like that.
• 1:08:51
  SPEAKER_02: So that that last half an hour before you go to sleep sets the tone of how you're gonna sleep throughout the night.
• 1:08:58
  SPEAKER_02: Just as the beginning of your day sets the tone for the rest of the daytime, what you do right before you go to sleep sets the tone of how relaxed your your body's gonna be overnight.
• 1:09:10
  SPEAKER_02: Okay.
• 1:09:11
  SPEAKER_02: So I believe that if you have that mindset that I'm gonna control my AM and PM pillars, you can really make drastic changes on how you feel and age and um and improve your health span.
• 1:09:26
  SPEAKER_00: I love that.
• 1:09:27
  SPEAKER_00: I love it all.
• 1:09:28
  SPEAKER_00: Thank you so much for sharing all of your wisdom.
• 1:09:31
  SPEAKER_00: I think it's so important.
• 1:09:32
  SPEAKER_00: Not only do we want a longevity and a long life, but we want a meaningful one now and a healthy.
• 1:09:39
  SPEAKER_00: You know, no one wants to get old and and just get old, but to be healthy when you're in your 70s, 80s, 90s.
• 1:09:47
  SPEAKER_00: So thank you so much for sharing all of your wisdom.
• 1:09:50
  SPEAKER_00: It truly was a pleasure to have this time with you today.
• 1:09:54
  SPEAKER_02: Carrie, um pleasure is mine.
• 1:09:58
  SPEAKER_02: And um, you know, I would say for listeners, um if you want a free resource for some of the things that I talked about, you know, people always ask me that, oh, what do you think I can improve?
• 1:10:09
  SPEAKER_02: What is the one thing I can improve in my life?
• 1:10:11
  SPEAKER_02: And it's different for everybody, right?
• 1:10:12
  SPEAKER_02: For someone, let's say maybe Carrie, you you have a very strong AM routine, and maybe you're doing all the kind of like those initial pillars.
• 1:10:21
  SPEAKER_02: So what I did was over the course of many, many years, I got many questions.
• 1:10:25
  SPEAKER_02: People asking me, how can I improve this and that?
• 1:10:27
  SPEAKER_02: And I put it all in an a free assessment, which is on my website.
• 1:10:32
  SPEAKER_02: It's called a primal alignment index.
• 1:10:35
  SPEAKER_02: Okay, so my website is caveenmistrymd.com.
• 1:10:38
  SPEAKER_02: So it's K-A-B-I-N-Mystree M-I-S-T-R-Y-MD.com.
• 1:10:43
  SPEAKER_02: If you go there, there is a free primal alignment index and it will give you a score.
• 1:10:48
  SPEAKER_02: It will show tell you what you're doing right and where the gap is, what you can improve.
• 1:10:54
  SPEAKER_02: So, in terms of all the primal elements, it will ask you questions about the different primal elements and figure out the gaps where you can improve.
• 1:11:01
  SPEAKER_02: And then after that, it will tell you what you can improve.
• 1:11:04
  SPEAKER_02: Now you have a choice.
• 1:11:05
  SPEAKER_02: You can either fill those gaps, read certain, it'll it'll suggest certain chapters in the book that address those gaps if you kind of want to build that on your own and address it.
• 1:11:15
  SPEAKER_02: And if you want to take it a step further and really want a more of a masterclass coaching type of thing, then I also on my website have a primal reset program.
• 1:11:27
  SPEAKER_02: It's a masterclass I created.
• 1:11:29
  SPEAKER_02: It's 21 sessions, um, three sessions dedicated to each primal pillar, right?
• 1:11:35
  SPEAKER_02: Take people on this journey to kind of really align their life and build out their EM and PM routines.
• 1:11:41
  SPEAKER_02: So if you want sort of some little bit more hand holding um and you want, you know, uh kind of like a personal coaching from me, then you can engage with that course and uh that's also available.
• 1:11:52
  SPEAKER_02: So yeah, those are all the resources that are there.
• 1:11:55
  SPEAKER_00: Beautiful.
• 1:11:55
  SPEAKER_00: And if people are interested in your primal health design book, they can find that on your website as well.
• 1:12:00
  SPEAKER_02: It's on my website, it's on Amazon, um, it's on uh Barnes and Noble everywhere.
• 1:12:05
  SPEAKER_02: Um, you know, feel free if anybody wants to connect with me on LinkedIn.
• 1:12:09
  SPEAKER_02: I do have a free um a newsletter on LinkedIn.
• 1:12:14
  SPEAKER_02: It's called the Aligned Uh Life uh newsletter, where I kind of look at all the current events and what's happening out there with AI technology and and just talk about it and how we can uh maintain our humanity and health in this in this modern world.
• 1:12:31
  SPEAKER_00: Awesome.
• 1:12:32
  SPEAKER_00: Thank you so much, Dr.
• 1:12:33
  SPEAKER_00: Mystery, for sharing all of your wisdom today.
• 1:12:37
  SPEAKER_02: Pleasure, you can't do it.