As we continue to move forward in this modern world we are unfortunately becoming sicker and sicker as a society. Luckily many of these problems did not exist in their current form a few generations ago. This gives us the opportunity to look at the things we can execute on or eliminate from our current lifestyles to nurse our society back to health.
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spk_0: 0:13
Good morning, Miss Fits. You were tuning into episode 41 of the Misfit project. I'm your host, Drew Crandall. And today we have the full goon squad in the house. Thio Herb Hunter. Hello. Hi. This episode of the podcasts brought to you by pure spectrum head to pure spectrum cd dot com and use the code word misfit to save a little bit of dough. Um, if you listen to this podcast of the unprepared podcast, you've heard us tell our our little stories a 1,000,000 times about why we use what we use, how we use it. All that good stuff. Um, at the end of the day, we all four of us have seen some really positive benefits from this stuff. Um, without it up, I have yet to explore the world of the salve which you guys keep talking about how awesome it is. Um, I'm still on the tincture in the morning tincture before I go to bed, but, um, i'll take your word for it. The real magic's in the Vape. Yeah, Yeah, it hits quick. Yeah, the bio availability in delivery is very high with the Vape, but doesn't last quite, is long, but it is quick right now again. Pierre spectrum CPD dot com Use the code word misfit were also brought to you by sharpen the ax. Had to sharpen the ax co dot com and use the code word unprepared to save a little bit of dough. Um, our big release this month is going to take place physically in Miami, Florida. We will be at what, Opelousas? Oh, we will have a booth sharpen the ax level booth. Misfit will have a booth. We're going big guy water loser this year. Um, mostly because you guys, the community ah, flock to what? Appaloosa. And we want to be able to be there and get you guys some exclusive gear. So if you're wondering when the next release is, you're gonna need to book a flight to Miami, Florida, and come see us, and you will get access to exclusive gear. All right, gentlemen. Um, today's episode five ancient remedies for modern problems. So click, baby like, That's great. Ah, um, about
spk_2: 2:16
some old bald guy was gonna be like sitting around a campfire like heating up essential oils like that. That's what you are,
spk_1: 2:23
right? Fire got bald guys like
spk_0: 2:26
that. I like envision Remedy is like, Yeah,
spk_1: 2:31
Karen's gonna cure with lavender oil
spk_0: 2:33
way Were essential oils big in ancient times. I don't know where this what's funny about all of all of this stuff is that's why now they didn't get to choose these remedies, right? Yeah, like this was just life. Um, when When we're looking at the ancestral health model, it's kind of funny. It fits with today's, like political, like people are either on that team or not. You know, you'll have someone say like, you know, I don't eat anything that a cave man wouldn't eat. And then you'll have another person do the dog when they were like seven like it's just either. It's a really good it's the best idea ever, only is black and white. Um, what we do with the ancestral health models? We go back and look at what worked for human beings for a really long time. How we evolved, what our bodies air used Thio and then with with all the health issues that we have nowadays, what things could we add back in? And, um, just to quickly touch on You know how this works. Most of it is via your missus, which is you know, in this modern version, we get to decide the specifics of the stressor. So we're gonna talk about hot and cold today. And we, you know, don't have toe go freeze to death or, you know, dehydrate ourselves out in the desert. We don't die. We get to say, Oh, like, be ridiculous about it to be like, I want to be in a dry sauna at x degrees for X minutes. Um, and that's when the body can take that stress and then turning around and turn it into adaptation versus something bad happening to us. So again, you know, we talked about this a lot. We talk about it within, you know, actual misfit programming and stuff the gray area, trying to find how we can make certain things work for ourselves. Um, so that's what we're after today. The 1st 5 ancient remedies for modern problems is varying temperature. We obviously did not have the luxury of, um, you know, our homes, heat, air conditioning, all this different stuff in between. And because of that, we were exposed to the elements a lot more and that does a lot of different things to our bodies. Um, we we can start with cold, and the research on the cold is just, like, absolutely mind blowing. Um, staggering increases in dopamine, norepinephrine in metabolic rate. So right there you go to talking about dealing with depression, you with the dopamine. You talk about reducing inflammation with the norepinephrine, and I just have a little note here that I thought was really cool. Um, where a study looked at the bio markers of people of 9000 people centenarians 100 years old, and the semi super Centenarians quarter survive, and the super centenarians 110 years old. Well, I'm the Onley biomarkers that all of these people shared. Um, we're reduced inflammation markers. So if we can get a I mean some of the studies, like 530% increase in their effort, effort, and we can start to examine why maybe our cushy lifestyle doesn't produce these things the way that we evolved. Um, so I mean, there's there's so many different things that we can talk about when it comes to the cold. Have any you guys done any sort of specific protocol I
spk_2: 5:50
did for a little while. I did like the cold shower before bed and that had to start a CZ like not, you know, 5 10 seconds or something like that and just kind of gradually building into it cause it's not. It's not super comfortable and like, you don't necessarily want toe be freezing like in a shower. Rest freezing. So, um, but I noticed a pretty significant increase in my recovery. Ah, and that was that Also a time when I used my woop a little bit more on it was pretty noticeable that the quality of sleep, um and that was also I lived in California and in an area that didn't we didn't have air conditioning in my apartment. So, um, over the summer, it's still it wasn't like super hot, but it was warmer than I would want to sleep in warmer than kind of the, you know, recommended sleep temperature for good recovery and deep sleep. But, ah, just like helping toe bring your body temperature back down to a state where, like you can get into deep sleep. Being able to kind of do that right manually was was beneficial to me for sure.
spk_1: 7:00
I played around with the, uh, the Ben Stiller. I think it was his technique. He fills up a bowl of water with ice water and put his face in it for, like, 30 seconds. I'm pretty sure it and Stiller technique. I read that in, Ah, Tim Ferriss his book. And I tried that out for a little while. I hated it. I'm as you know, a huge sissy when it comes to being cold or hot. So no previous experience could be in the cold tub for about one second and in the hot tub for, like, seven hours. But ginger again then it's very kid. See through this, it's like tissue paper. Um, anyways, I tried that for a little while. I did notice that, like that did help set the tone. Yeah, it's not very fun to stick your face in a bowl of ice water, but like it did, like, get your going. Can I wake you up? And while I don't do much cold exposure now, I do start my day with, like, cold water, and I know that's not exactly the same thing, but like that, like cold water like wakes you up. Get you alert, like helps set the tone for the day. For May.
spk_0: 7:54
Yeah, I've done. I've done a fair bit of cold exposure through cold showers. And just like being outside early in the morning, I guess Early for me in the morning. Rarely for normal people, but first thing in the morning during the winter, Going out on the deck, you know, while the dog goes and does his business. Um, I found that the cold showers, honestly, the biggest side effect that I felt was ah, kind of like a mood enhancement. Yeah, like general mental state being more positive. Generally, I would do 5 to 7 minutes of cold shower, typically a tack it on to the end of a hot shower. Because while I'm in there, I may as well clean anyway. But before bed, big way shower. But, you know, 5 to 7 minutes of cold water not necessarily like as cold as I could get it, but cold enough where it's not comfortable, right? For the 1st 30 seconds. Yeah. Um, before bed it helped me a lot to like down regulate, and kind of it has the opposite effect. I think I don't really get jazzed up about it. Maybe while you're in it, you're jazzed up right as soon as it's done. It's kind of like a wave of relief, almost right. I think the funny part about stuff like this is like I take a cold shower every day. Um, unless I don't But right like I have, even though I crave it, literally enjoy a while. It's happening and feel way better after. I don't want it to turn it on, but I don't want to turn the water on cold first, like when it first hit you that shock, especially if it's like right after a hot shower. It's so miserable for the first couple of seconds while doing this, and I'm gonna well, in the great state hold it. Yeah, when I
spk_1: 9:41
was when I
spk_0: 9:42
was in the city, the city air quotes again in Maine. Um, the city water is not. It's cold. It's plenty cold, but the well, water. That was a shock. The first time that I did that, I tried to take a cold shower when I was in Texas recently. It's almost impossible. Oh yeah, yeah,
spk_1: 9:58
Most of the hotels that
spk_0: 9:59
we travel Thio. There's no cold water. Yeah, waters like maybe 50 degrees at its coldest. And it's worse to because you have to stay in there for, like, 10 minutes to get cold. And then you're like, actually cold, right? Like to your bones and it doesn't go away. You can't go away is the absolute worst. I whistle. Ah, hello, Darkness, my old friend, Every single day before I turned the water on cold. Um, but yeah, it's it's one of those things. You know, people have different. You know, they noticed different things when they do it. Um, there have been studies where it's outperformed SSR eyes. Um, when you're getting into territory like that where you're literally trying to treat something like depression with cold, Um, the stakes are a little bit higher. The, you know, the time that you need to put in. You know, we're probably talking something more like a cold tub. Um, I know that that after van Gogh chopped his ear off and went to that mental institute, that was how one of the ways that they helped him. But what's messed up is they they put them in the tub and then they shut them. And other than their head, I think neck hold It was it was in a mental institute in Europe and however long ago he was alive. Fucking think anybody was forced. Like here you get in the tub, we clo we close you in other than your head and it's funny because
spk_1: 11:20
it's just maybe one of those. So I could do it.
spk_0: 11:22
It was therapy, technically, uhm, but yeah. Anyways, if they knew the actual science behind it or if they were just like we shove these crazy people in cold water to chill him out Yeah, that's a good question, because that seems a little ahead of the curve of your like, Oh, this guy's depressed. Let's stick him in this cold tub for a while.
spk_2: 11:40
How much how much of cold therapy do you think I was just thinking about this because when the probably aside from the physical feeling of being cold, the most common thing, someone will tell you like when you first jump into cold water, whatever is like you lose your breath, you take your breath away, which means in order to sit or stand in cold water for a long period of time. You need to learn how to control your breathing, which we know has a huge could be a huge contributor Thio stress recovery, that sort of thing. Learning how to, like breathe correctly. Right? Um, do you think there's a connection between the two? Yeah, I think I'm sure there is. But like,
spk_0: 12:19
I think anything that becomes like you again, the hormones, this idea, Like I'm putting myself through hardship but intentionally kind of knowing that I'm going to go into it and have this struggle. Like, if I feel like I'm gonna die, I could just get out. Like everything's gonna be fine, right? Then when you have those parameters, I think you can start to have the conversation with yourself. That's like, I'm gonna feel like I'm not okay, but I'm obviously okay, right? Like I'm in a very controlled environment of the other people are here. They're doing it. Um, you know, everything's gonna be fine.
spk_1: 12:49
You think with our like people Listen, this podcast, typically, who put themselves in a very uncomfortable situation 567 days a week on purpose, through exercise. That, like, this is just another mental exercise in that same you know, wherewithal to be able to go do something you know is good for you. But you probably don't necessarily want to do it. I mean, to me. I look at that and see the parallels between training and doing something on comfort with the, like, getting cold,
spk_0: 13:12
right? And your body actually specifically adapts to these scenarios. So, like, um, blood vessels change. Um, you know, you start to develop brown adipose tissue on your body, which, um, is is kind of twofold benefits. Why is the 1st 1 with brown tissue is that it burns the fat on your body for warmth. Thea Other fat, bad fat quote unquote. And then it also makes your, you know, timeto like time to exhaustion is the one we always use and fitness, But you're timeto like I need to get out of this cold water. It gets longer. So you get sort of that, like exponential effect. It gets easier that the more the more you do it, the easier it gets because, you know, you start with that like, 10 to 15 seconds, and it's it's like torture. Yeah, eventually, if you've done it. You know, 5 10 days in a row. Yeah, yo, three minutes and you're fine. It's It's a really odd feeling, too, because your skin feels very cold, but you don't feel cold. You feel the sensation on your body, and it has absolutely no effect on your breathing like it's just like, Oh, my skin is cold like that's when you when it starts to get like that, that's when you know your bodies started to adapt. Yeah,
spk_2: 14:24
well, you and we kind of discussed this last week. I think we're talking. I went surfing. It's the ocean is like around 40 degrees right now. Fahrenheit. Um, and like if you're gonna go try this, we probably understand. Like you need to get warm again. Word like if you're really important, you get colds and well
spk_0: 14:44
again, that's that's no longer your missus anymore. We're not controlling the variables,
spk_2: 14:48
right? So just make sure that, like if you're obviously if you're doing a cold shower, you're probably gonna turn it back warm again. But this isn't like a don't treat. This is like a test of like, how cold can I stay for How can you
spk_0: 15:01
be feeling of Anthony Camp. Listen to this. He would just go sit in a cold shower until you turn blue and someone would have to remember me. Oh, camp. And he held his breath for, like, five minutes and almost passed out. Turned purple. Oh, yeah, Way said. When it gets uncomfortable, exhales like I'm fine. His blood needs less oxygen. There's less parts, toe fuel. He's got less blood flow.
spk_2: 15:26
Dammit. Anthony camps
spk_1: 15:32
before moving
spk_0: 15:33
on to heat, we'll send you some socks. The the just for one side that has got so many socks. One thing is, um, even sells I'm not gonna give in. So, um, is just what happens to our immune system when we're exposed to cold? Uh, there's a bunch of studies on people who, like swim in the that the British Channel. What's the English Channel that swim in that? The British channel bathtub British, Um that, like never, ever get sick. And then you just hear about people that take cold showers and their whatever significant others, like that person that gets sick. So putting yourself through this increased immune system happier, less inflammation, metabolic rate goes up. We're talking, you know, modern issues. We've got obesity. You literally burn more calories the rest of the day. And depending on how intense the exposure is for even multiple days at a time, you burn more calories, doing nothing after cold exposure.
spk_1: 16:31
Do you have a baseline prescription for getting started? Because I do notice down late, I won't talk about the heat. We have, like a general idea of what the number
spk_0: 16:39
one of the best things that people can do is just to get started with the cold shower in the morning. Um, it's one thing. One of the things that's important is getting the the water on your chest, like up like upper chest neck area. That's where our body's gonna be able to produce that brown fat. So making that adaptation in that specific spot is important. That's why actually getting like all the way down into a cold tub is more beneficial. God, just having most your body in there your traps to yet. But they're in the exact same area, so you essentially want to go like face chest and then turn around and do upper back like upper neck kind of area, that sort of thing vital organs. Yep. Um, and then, Ah, I think if we're trying to make very serious changes, we have to start talking about the cold tub on. If you are going to get into the cold tub, I do recommend checking out, um, Wim Hof checking out that breathing style. Um, actually, essentially what you're doing is you're tricking your body into thinking that you've already done some of the cold exposure, the same things that your body is going to dio toe to deal with the cold you're creating that, you know, next to the tub. You know, you're sitting there going through the breathing. Um, really simple stuff, really easy to dio. And then you can get over the like. This is terrible sort of thing. Um, and it depends on, like, if I don't have ice, I'll go, like, five minutes. If I do have ice, you know, you're looking Maurine the like 2 to 3 minute range, that sort of thing. Um, it's gonna vary from person to person, though. The one thing that you want to be careful with those in this lifestyle of it's not hormones this anymore for stacking, you know, five by five back squad with run 10 K with certain supplements that actually work Be a whore, me says with, you know, fasting for 24 hours with getting in the cold tub. You know, half your bodies in the sauna after bodies in the cold tub you're, you know, chewing on vitamins. And like at a certain point when you stack this stuff on top of each other over and over and over your doing way more harm than good. So kind of taking things one at a time's important. Um, moving on to heat. One of the things that's really interesting about, um, getting acclimated to heat is, you know, this could transfer out to, like, a CrossFit Games athlete kind of scenario, 40 to 50% less muscle glycogen compared to previous training. So they hooked him up to the machine there, run to exhaustion or whatever they burn X amount of grams of carbohydrate, and then they have them do the heat exposure. They go in and do, like 30 minutes and a dry sauna. They do their training session again in their body is able to burn, um, completely different fuel sources use, you know, fat on the body, and this is, you know, matching efforts and everything as well. So a dry portion of the song is pretty important, too. Yes, because you can actually withstand it for a lot longer than if it's like a steam room. Exactly that. The feeling that you get in the steam room that you get it. Sze, unfortunately like it's a trick like it does feel like you're going through something more intense because of, you know, you're you're breathing in the air and all that stuff and, you know, really start to sweat a little bit faster because it's wet. But your time to exhaustion is way less. So when you're in the dry sauna, your body's not, you know, panicking anywhere near us soon, and you can go a lot hotter. You can go a lot longer. So if you have access to something like an infrared sauna, um, you're going to get a lot more benefit from that. Then you go then you would from like a just a traditional steam room. Um, and you know that a lot of this stuff compared to the cold, the Nora Ephron effort is back in a big way. Um, you're looking at, you know, changes in vigilance. Mood focus, attention paying metabolism, inflammation. Um, obviously big, you know, big changes. Both of those things come through cold and heat exposure. But one of the things that I think is really cool about the heat exposure side is those, like one toe one drawing that comparison to actual performance gains. A lot of people listen to this podcaster, obviously very concerned with their performance out in the gym and things like using less, um, glycogen things like increased running endurance without doing any running like you. You know, you go sit somewhere, and then you're better running. That sounds like a pretty sweet concept to me.
spk_2: 21:03
Yeah, I like the the concept of, like being able to retain muscle mass while you're while you're injured. So, having that capacity, whether you're you could still, you know, most. Most people listening here, if there, if something is injured, were working around that. But ah, in the event you don't. One of the things that I did when I had shoulder surgery, especially for the first few weeks among among other things, was like the heats heat exposure, and it like it's It was just I feel like it made my ability to kind of get my fitness back when once I could start using my arm again, Uh, like it was, it was much faster than I expected it to be. And now among, like, fasting helped with that reduced inflammation, that sort of stuff. But it all kind of plays in place together.
spk_0: 21:54
Absolutely. Because, like when we're looking at it from the performance standpoint, it's great to see muscle growth and, you know, growth hormone increases and all this stuff. But we're using that to fight atrophy in this in this other scenario, right, Um and you know, when you're, like, severely injured, you know, we're talking like, you know, post operation, that kind of thing. Having anything that can help you with that is is huge because that road to coming back is so much longer. If you're just like, you know, throw the papers up in the air and say Fuck it, like, write whatever you want, like that whole thing. And then you have to, like, figure out how to get back from that position. Um, now barrier to entry a little bit higher with the heat. Do you guys have anything that you do personally? I mean, obviously without a sauna can be a little bit challenging.
spk_1: 22:39
Yeah, for me, it's just going. I really like contrast. So, like, one things that we do if we find a place as a song, are you know what a facility that has it is that typically it's accompanied by a cold tub, So going back and forth helps me prolong my ability to spend time in the sauna. But like, for me, too, is just bringing light cold water with me like just something to sip on, because that claustrophobic feeling that like dehydration, feeling a little sip of water, which
spk_0: 23:01
you're saying that if you're in a if you are in a sauna, you bring the
spk_1: 23:05
club spring a nice big, you know, like a yeti full of ice water. And take a step out of it whenever I sort of feel like I'm, like, panicking and you know, to game ified, oftentimes we'll bring like a phone or a watch in there and go all right. 20 minutes, like literally stare at the watch and go Aiken bear through two more minutes of this or 90 more seconds of this before you know what time's gone.
spk_0: 23:23
Disclaimer. You shouldn't bring your phone into the sauna. It's really bad for your battery. Really? Yeah, I can ruin it. Damn. Yeah.
spk_1: 23:30
How about your apple watch?
spk_0: 23:31
I don't care about your apple watch batteries. Batteries don't do good in the heat. If my phone's dead forever, I'd be so happy. Great work. I have a sauna, so I can't really talk about the barrier to entry other than the like. Three hours it takes to Tito. Let's start entry, right? Sure is. It makes it a lot less desirable to use, but, uh, it's a dry sauna because it's wood fired. Yeah, and you know, we sometimes we'll throw water on rocks to get a little bit steam in there. But more often than not, it's just the dry air. Ah, it's hard to get it up to the like 200 degree range, but 1 50 is usually about where it hovers, and during the winter, it's nice to be ableto sitting there for 30 minutes. Step out onto the deck, right, maybe sit in the snow for a few seconds and and pop back in. One thing that's really cool about both the hot and the cold is we're really looking for that like product that comes out, the other sides were multiplying the You know how cold it is, by how long or how hot it is by how long. And one thing that's good is, you know, someone that's like terrified of an ice bath like their studies that show, you know, very similar benefits, like an hour at 57 degrees, like like even just a cold room, too.
spk_1: 24:44
There's wiggle room for someone who's exactly so guys
spk_0: 24:47
got the sauna. He can get it, you know that, like ultra hot so that I don't don't have to spend that much time in here. But, you know, at the end of the day, if you can get pretty hot and just be in there for a little bit longer, you're gonna get the same benefits I went from that I would ah, hot tub or, like a really hot bath, draw the same type of benefits, doesn't have a sauna. So that's what I do personally taken Epsom salt bath, like 45 times a week and like like like if I train if I train hard, I like the two biggest things that I can do are a long, cool down walk. And then, um if I'm training at my house, I I won't go like straight into the tub because you get those e Pio like effects from hot exposure directly following training. You're essentially just like again continuing your tell telling your body that you're continuing the training, but you're just you're not doing anything. They're just laying there. So I get it like like as hot as I can like bear like my skin being involved in the situation, I actually find it easier. I can make it hotter if I sit in the tub while it's filling. If you have boiling frogs. Exactly. Yeah, wait, don't I actually don't really mean, you know, the saying is like, the frogs don't know they're boiling if they're in the water as it comes in, because they can't tell the shift in the temperature. Right? That's not a saying, but no drugs. I'd blow myself. I boil myself, and I know exactly, um, so, yeah, the hot and the cold exposure. Obviously we're talking about ancient remedies here. like it was It wasn't a remedy. It was forced away was it was a way of life, you know, probably either lived in a place where it was way too hot or way too cold on a fairly regular basis. Replace like we live. That's really hot in the summer and then really cold in the winter. And you're going some of both of it. Yeah. Um, 11 way to kind of know whether this is working. Final thought here is just like if I take a bath and it's the right kind of temperature like I want to I want to get out after probably 10 or 15 minutes like I've had enough. So then I'll start to look at the clock and be like, All right, we're gonna go for 20 or 25 minutes If you're in something, and it's like, like both hot or cold. There's a pretty good chance that it's gonna take a really long time for you to get there, like your body's gonna tell you if you're getting the benefits from it. Just because you're like I've been too hot for too long or too cold for too long. All right. Number two on the five ancient remedies for modern problems is intermittent fasting. Um, Thio, you know, put parameters around this. I think from most people that minimum is like a 12 and 12 where you do not eat or drink anything that has any calories in it for 12 hours. Um, obviously, there's a bunch of different protocols. We don't necessarily have to get into that. Um, I think everyone at this table does the intermittent fasting, whether it's just because they forgot their lunch and fast for a little bit longer. Or they have, like, a specific protocol that you guys have. You know your thing that you do? Yeah, I do. I always under just wait. Still meetings to eat, Yeah, sitting in no matter what. If we don't have a meeting for a day, I'll just just 24 36 hour fast until I could get a meeting right next to Ted and my eat some tuna microwaves at first with some Brussels sprouts,
spk_2: 28:19
microwave some cat food. Uh, I try to hit at least 16 hours a day. Sometimes it's I will. I will almost always, no matter what hit 12 hours for whatever reason I eat late, I wake up and I'm hungry. For whatever reason, I will not eat before the 12 hour period. Usually that's very easy to Dio. But most days it's 16 for May 16 to 18 and then the occasional 24 less less frequent than share abs 24. But
spk_1: 28:51
yeah, I mean, ever since you and I start talking about this, this is something I was very intrigued me both from like the inflammation perspective and like trying to be somewhat competitive sport of fitness. But it was also just like a convenience thing. You spoke to me about how important it was that you didn't have to get up and be stressed about the fact that you've put something in your face instantly. When you wake up, you gotta you gotta eat. So I started doing it 12 and 12 and now I'm 16 and a end every Sunday and Monday. I do a essentially is what, like a 21 or 22 hour fast where I'll stop eating dinner on Sunday evening. 78 p. M.
spk_0: 29:21
It could be a 24. He's got obsessed with the specific hours of dinner.
spk_1: 29:26
Yeah, and that being more like a social thing that you're playing like if you did true fasting the way you wanted to circadian that you would never have a meal of your wife's kind of same thing for me. Like I want to make sure I could go home from the gym out Monday evening and have dinner with my wife. So I usually eat 22 hours into that fast. Yeah, essentially 24 are fast. One day a week in 16 the other days. And like Hunter says, we get up early for a flight or, you know, schedule gets changed slightly every once in a while. Go 12 and 12. But for the most part, 16 hours every single day.
spk_0: 29:54
Yeah, I ran fast every day. Um, I don't There was a point in time in my life a couple years ago where I actually tracked the time windows and everything, but it's helpful when you start. Yeah, yeah. I mean, it gives you a frame of reference for, like, how you feel after a certain number of hours without eating. Um, I'm a little bit more intuitive about it now. Typically, I'm up relatively late, so I eat pretty late. Ah, I usually stop eating around 10. 30 11. Uh, not like I've been not, like, three years a while, Like meals, but like, a snack or something. Right? Uh, so if I wake up and I'm hungry when I wake up, I can tell myself, Hey, you don't need to eat right now, right? Maybe wait until after work or something like that. So I might My assumption is I'm probably around 14 14 hours a day. Fasted. Um, I did that 72 hour fast, though, that one time And it feels way different when you're at, like, 36 hours. And that is when you're at 16 hours. Yeah, yeah, it's it's it's a different. And there's like, that psychological thing to it as well. Like for me, I would do 16 and ate every day if I didn't keep forgetting to bring my food. It's usually probably longer. My biggest thing that I've had to like fight with the intermittent fasting is I never get enough protein in. And I definitely noticed a difference in body composition when I actually pay attention to what I do. So like my version of counting Mak Rose. Um, if I do, it is normally like I just want to make sure that I'm getting enough protein and to support the the level of activity. And I can tell the difference in performance and body composition based on that, um, I do 1 24 hour a week, typically, like on one of my like, fasted cardio days, one of my busier like work days. I'll do a 24 hour and try to do the fasting. Cardio is late in the day as possible. That's gonna be the the best way to get the most benefit from. And I'm not saying that, like, high level competitors should be doing this because you're probably not gonna be able to get enough calories in on that day. But obviously there's. There's plenty of people that aren't after that as well, listening to this and then I do a multi day faster once per quarter. So, um, I just did a How long was that?
spk_2: 32:13
The 96? Yeah, I just adjusted a five day or five days. One of you think I
spk_0: 32:18
did a five day I don't remember. Were you drinking bone broth or anything during that fast? Yep. Yep. Typically, if I'm gonna do ah longer fast, I do. I'll do some bone broth during the day. Um, we're not during the day, typically at night to make sure that I'm like, yes, you starve out the gut bugs that you know both cause bacterial overgrowth and cause you to crave carbohydrates and stuff like that. But you're not necessarily like ushering in like, a lot of great gut flora while you're doing that. So I try to make sure that as I'm getting one benefit, I'm sort of like helping that side of things. Um, so every time I do want to add a day, I don't I don't know. At which point, I'll stop that I wouldn't like to do a seven day And I have found that the longer I go, the easier it gets. At a certain point, you really just stopped caring. I just had
spk_2: 33:13
a annual physical on my we're talking about fasting, and my doctor was like, I did attend a fast once, like just straight water to not like one of those kind of semi fast. And he was like, Yeah, after, like, five days, it was fine, like it
spk_0: 33:31
is way weird. But it's true, really. The biggest thing that's challenging about it is it gets late at night, and it's just very. It's a habit for you. Tow like like part of your routine and part of your body's like natural rhythms is at that point, it's gonna produce more of, you know, your hormones that are telling you you need to eat. Luckily, they go away, but it's psychologically pretty weird, like the first couple of evenings when your body's only and
spk_2: 34:00
only time I've gone. I've gone to bed. We're done like a 36 hour fast once, and it's it's definitely weird to go to bed without eating. And I only had do that for one night. So data
spk_1: 34:11
to day Fast was like 58 hours or something like that once, and it was, you know, we were talking to me about it, and I think the only day that was really tough was the second day. Where I normally eat my lunch like a 1st 25 are fast, no big deal. It's like a normal day. Was that like Q of everybody else in the office, like heating up they're launching, getting ready to have lunch. And I'm just like there's mine. Can I have one? And I also didn't like
spk_2: 34:32
CrossFit classes like Yes, all three of those days, too.
spk_0: 34:35
Maybe I worked out when I did my three day fast as well. But day, too, was torture. It's weird. All I wanted to do was eat on Day two, and then Day three was even weirder because not only did I want to eat, I also felt like I was floating through the world like my brain was in a place that was not beneficial or conducive to getting any work done. No, actually getting effective training in like that. Yeah, it's, ah, floaty kind of kind of yeah, feeling that you get But, you know, so that's that's how we approach our intermittent fasting. I think as long as you're paying attention to that time, you know, like like trying to at least get the 12 and 12 in which does still count is intermittent fasting. You're giving your body an opportunity to perform a lot of the processes that get, you know, sort of stopped and slowed down by exercise by, you know, by eating by doing all these other things, Um, and, you know, just to sort of draw the comparison to our modern problems. Um, just from, you know, one bout of intermittent fasting. We're looking at reduced blood glucose stress markers, blood pressure, heart disease. Um, they're actually starting to use it now, in, ah, chemo patients, they're essentially it's like weight lifting for your cells. That's that's how they explain that your training your cells to become more resistant so that they've been using that. And then, you know, we don't need to go down the entire rabbit hole of a top DJ. But, um, we've got a bunch of junkie cells in our body that that this process, you know, helps us clear out. Um, and fasting is one of the best things you can do for
spk_2: 36:16
it. So that's that's actually like for me. Personally, I have ah, along with some of the the researcher talking about. I've done a little bit of reading, and it's obviously intermittent. Fasting has not a ton, but it's definitely increasing research. But for patients with like, uh, cognitive diseases like Alzheimer's in particular, that that runs in my family, um like that atop Fuji, which is basically. So if you think when your when your intermittent fasting, it's just cellular suicide or base you're healthy cells or eating or destroying the damage cells. And that's a huge, um, huge link in Alzheimer's dementia. That sort of stuff. So damaged cells Ah, like wreaking havoc throughout your in your brain and throughout your body. So if if you can, if you can disrupt that and on Lee kind of have you're basically just like empty offloading like the unneeded weight within your cells.
spk_0: 37:19
So, yeah, in what's cool about that is it's tied to, you know, people would really like. A few years ago, it struggled to believe, because top DJ is a new concept would struggle to believe that not eating leads to muscle growth. But what they found is the reason it's Khafaji can happen during fasting is because M tour becomes doorman, and that's the mechanism by which your body is able to go clean, sells out. So what they used to think is m tor. You know, we're gonna get our muscle growth from this. If it goes down, we're gonna lose muscle growth. But they found that like with a bunch of other processes in her body. There's this massive rebound effect. So if we're always operating at this baseline, you know, four muscle growth. If we actually completely stop it, it then skyrockets and kind of goes to the roof. So that's where this concept of muscle growth through not eating can actually take place. And I'm really weird thing to wrap your mind around. Um, but there's there's luckily and plenty of science by
spk_2: 38:17
yeah, and me personally, Like I said earlier about the heat stuff like the intermittent fasting being able to retain muscle in a at a time when you aren't able to work out. So post surgery, stuff like that along with, like the reduced inflammation from intermittent fasting that typically occurs, assuming you're not eating like a dump truck or a garbage truck. When you when you are eating, eating like a deep beef, meet me. Um, but being able to keep that inflammation down and retain muscle mass and when you aren't able to train like that should be a pretty attractive to people in our community.
spk_0: 38:54
Right? Um, moving on now to the third ancient remedy for modern problems. Um, we need to be a little bit more bored, and we need to be okay with being a little bit more bored. Um, this, you know, kids slide in tow. You know, whether we're actually asking for a true mindfulness practice. Um, I don't think that the name of it or you count backwards or forwards or stared a candle or you're sitting where you're standing. You're doing this or that, but, like giving some time for your mind to clear out a little bit, um, is really important. And again, this they weren't bored back in the day because they wanted to be. But they were definitely much more okay with it than you know. Then modern people are, um there's something to be said about being okay with being quiet and doing absolutely nothing, because again, like we talked about this and previous podcasts, you know, giving your your mind space tow, think about new things, discover new things, you know, maybe, you know, have some sort of, like, creative, like idea come to you that would normally not come to you because you're processing this and this and this and this and this and this like and really? All that is is just parasympathetic stimulation, which we have an over abundance of sympathetic simulation. And, um, you know, today's day and age. Uh, what do you guys do that fits into this category? Like, I know you like exercise can work to a certain extent, a TTE the same time, though, depending on how focused you have to be. Maybe, Maybe not. You're thinking about your next, you know, painting. Like while your chest a bar versus, like, jogging slowly. Yeah, I've
spk_2: 40:38
had Ah, I have actually realized this a little bit lately. Have been doing a lot more fat, really, Just over the past week Started to try to get more fasted cardio in on a bike. In the first couple of days I did it. I made sure that I had, like, my air pods on. And I have my had YouTube on my phone. I'm like, Okay, like, nice. It's fun. Nice. 25 minute video that I wanna watch and, um like, and and like halfway through one of the the 2nd 1 the 2nd 25 minute about that. I did. I was like I was starting to get I'm not dizzy But I was like, I've been staring at a screen like I go from staring at a screen in the office to going out to, like, take a break from it, and I'm staring at a screen on the sea to bike, and I'm like, I need you to pump the brakes on this a little bit so that's a time like a last few times I've done it. Make sure the phones put away. I do still have music, so I don't know if that classifies, but it's
spk_0: 41:32
I'm personally still ableto really go through stuff in my mind.
spk_2: 41:36
I thought I was. I was able to like today. Did it, for example, and then other non Jim activities. For me, like surfing is a great one because you can't have. You can't be connected to technology in the water. Um, there's for me. There's like a nice I enjoy watching the ocean like waves or super interesting to me and that sort of thing. So that's where that's where I can kind of decompress, and it's nice because it's it's forced time away from technology.
spk_0: 42:03
I think I serve for at least three months. When I was young, without ever standing up. But I just loved being out on the water on myself. Just sit out there like most therapeutic things that I've ever done. Yeah, they're actually studies on like like what? Water conduce you in certain, you know, things toe like ground us and kind of bring us back to that like again. More like ancestral health kind of model.
spk_2: 42:31
Yeah, I'm sure it's a good combination of being outside like fresh air, Fresh like the water. There's a little bit of cold therapy and that sort of thing, like movement. Yeah, yeah,
spk_1: 42:42
I mean, we all live in a world that's very overstimulating at all times and like profession that I chose is something that's very interactive with people coaching Cross the classes is a very like you're on all time, so you're constantly plugged in your having conversations. You're queuing, you're watching just very overstimulating. So I've We've talked about this before, but I'll drive home with no music, and I know that like it's a super relaxing to be driving. You gotta pay attention while you're driving on the road, but have the opportunity to make a call. There's
spk_0: 43:10
a lot of subconscious movement and stuff that takes place is really like like, hey, arms, turn right, like just kind of happens.
spk_1: 43:19
Yeah, So, like I'm driving down a relatively quiet road in Westbrook to go back to my house, and I'm just cruising down the street and just thinking about whether you know certain things. The day went well or what? Like I think about for tomorrow and the opportunity just to sit there and kind of just run through what's gone through the day. What's coming up in the next day, for me is very relaxing, because I think the hardest thing for me was getting done coaching and then turning around at the coach again the next morning is how can I unwind after a very stressful or very active day to then get into the parasympathetic so I could go to bed to redo it all over again and thankfully on coach the morning classes anymore. But I have found that there are very many times where you know, I think today went really, really well and it still feels really, really good. Turn the music off and just kind of zone out. And, yeah, maybe I missed the opportunity to list, learn something in a podcast or a book or not listen to music. It's not the most enjoyable time for a co pilot, but for me it's just, you know, I'm gonna zone out and just cruise down the street.
spk_0: 44:15
I'm a pretty terrible use case for this. Ah, I don't know if it's subconscious or conscious, but I almost actively avoid boring time. Whether it's here staring at screens are on the way home listening to podcasts almost immediately as I get into the car. Sometimes I'll put my headphones on as I walk out to start listening before you get to the car. Done that. Ah, if I'm cooking, I'm listening toe either music or a podcast, yet I'm sitting on the couch. I'm not boredom. I have the TV on in the background for background. Usually while I'm browsing, right? Read it or incident on my phone. Ah, I don't find that I have a lot of boring time. Ah, and I mean, that's probably a bad thing. In an ideal world, I would be camping and hiking and what not more often than I do right. But just the way life rolls, sometimes Yeah, for me the like nudge. To do things like this is a day where I don't feel productive, creative. And I keep doing these like super autopilot. Things like checking, you know, this online checking that online got like Like, I sometimes don't have the ability. I want to check the weather and then I'm on my phone for five or 10 minutes doing nothing and like, that's when I get that nod toe like it's time to go take a walk. Um, you know, like I love being outside like one of the things that's kind of funny about this conversation. Is it? Like part of it is sort of like you start to feel like you're getting old because that my parents were down in Florida and we had a snowstorm of my dad asked me to go do the snow removal at his house and like, it was awesome. I didn't I didn't. I had nothing. It was sunny out like snow blower shovel all that stuff, like I contemplated doing his lawn to like it's just there was something about him to me that's like this, like the ultimate like kick like Hey, like you should probably, you know, walk your dogs more or like, go to this or go to that again. It doesn't have to be. You gotta find your version of whatever this is. Doesn't have to be meditation. It doesn't have to be, you know, maybe it's yoga. Maybe it's, you know, there's a bunch of different ways that you can do this. And I know for me personally, I can do this with music, like I find it like I built a little area in my basement where I've got, like, my records and like a chair with, like, a lamp over it and shit, that's like sort of like a little like sanctuary sort of spot. And I can definitely like, you know, listen to music and draw or listen to music and like, like, sketch out like ideas or something like that. There's something to like some stimulus, but not like the over stimulus that really seems to help me from kind of that creative perspective. So, um, again, one of the things that we always talk about with the misfit Project is like, how am I gonna make this work for me like I don't have that mindset of like I'm gonna meditate for 30 days and then I can't wait for the 31st day. Do this bullshit anymore. Like Like, that's the kind of thing where, like, we're essentially, like taking, you know, the issues with our modern culture and like exacting them onto our routines, like you gotta find what works for you and less stimulus is good. So, like, you don't have to aim for none. You just have to aim for, like, not always being, you know, trying to stay as busy as humanly possible because you don't want to, like, deal with the voices in the back, your head or whatever, because they're just gonna compound on their own anyways, and then it will manifest itself somewhere
spk_1: 47:50
else. I just did that a couple weeks ago. I turned my phone off Friday night and said, I'm gonna turn it on till Sunday morning, which, you know, with our job, remote coaching and doing other things, they're all digital related. It was like a little bit of anxiety inducing like Hey, I'm not gonna touch this thing for whatever 36 hours, but it's like fasting. All right. When I turned it back on, I felt a lot better and, like realize, Hey, like the world did not end because I didn't respond to someone's text in five minutes like and I think a lot of people still allow themselves to be stressed out of those type of things. But like, you know, the people will understand if you say I need unplugged for a day or two or go do these things And for me, it really helped. The next work week, I felt very productive. I was able to write more than I normally did just because I didn't give myself that, like overstimulation all weekend on my phone, because I have more free time during the week so I could surf the Instagram and Facebook, put it away for the day or two a day and 1/2 and a lot better next week. So, like something I wanna consider doing going forward,
spk_0: 48:44
the sort of modern problems that we're talking about here, I don't think anyone needs, Ah, full lesson on what stress does to us is like in real time, not super fun, right? Yes, like we can all agree on that. But we're looking at you know, heart disease, cancer, bacterial overgrowth. You know, you eat your post workout meal, and glucose is supposed to be heading, you know, into your muscle tissue and cells, and the cells become resistant. Thio accepting glucose if you're too stressed out, you know, on kind of a regular basis. So we can see, you know, if we're talking about all of these diseases we're talking about, you know, way gay. We're talking about immune system suppression, all these different things. Um, find ways to, like, quiet things down every once in a while. Um, and, you know, without taking some fancy supplement or doing this, Is there this your, you know, decreasing your risk for some pretty serious issues.
spk_1: 49:39
Barrett entries so low, you literally turn it off and say, I'm gonna put this in a drawer for a day and like to see how that feels. The
spk_0: 49:45
only barrier to entry is just your You don't want to do it.
spk_1: 49:49
Yeah, I mean, for me, Like I said, it was like a little anxiety inducing that say, I'm not gonna get this thing for 36 hours. What could happen if I don't look at the phone, but like nothing like it was just something had construct I built in my head that didn't exist. So it's one of those things where, yeah, I might be a little bit weird the first time you do it. But the more you do it, the easier it's going to get
spk_0: 50:07
right. Um, number four on the ancient remedies for modern problems is really prioritizing a circadian rhythm. Um, the best absolute best thing that you can do for your circadian rhythm is go to sleep and wake up at the same time daily. If your body knows what's going on, it's going to be able to produce the hormones that keep you awake and alert throughout the day. And then the hormones that keep you asleep and have all the important things are happening within your body. Um, like, that's the number one thing you can do. You know, we talk about making sure that you can actually fall asleep. Um, I would say they're going to bed at the same time and waking up the same times more important, but the blue light blocking glasses are gonna facilitate that melatonin a little bit more and then, you know, on the other side like getting actual exposure. The blue light, like real light during the day, is gonna do the same thing for cortisol. And cortisol is, um, typically given kind of a bad name, but it has its purpose. It's supposed to help you, you know? You know, with your adrenals kind of ramp up for the day and be awake and alert. We just it gets a bad rap because we have it. We're so stressed out that we have it all the time and then, you know, leads toe, you know, toe weight gain and toe all these different things. Um so circadian rhythm really is just about, you know, any time I work with, like a new client, I try to convince them to do a two week sleep reset where it's like in bed, out of bad, same time, 14 days, and, like obviously easy toe like just rattle off a bunch of excuses. Could be so and so's birthday parties during that two week. I'm traveling during that two week like, not supposed to, like, hang out with my friends past whatever 89 PM for two weeks, like has a lot of stuff in there. Um, but at the same time, like there's a give and take with all of this, and it is very doable. I
spk_1: 52:03
think this just like always with these topics like some is better than none. Like, if you have a day, you slip up. Fuck it. It's one day like, don't let it turn your entire program around. So I'm done. I didn't do it like I failed. Like a day. Go back to it tomorrow. A new day. Like what was the saying? You said about the you're one meal away from fixing your diet. It's kind of the same idea. Here. We have one bad day where you stay up too late or you don't get up early. Look it next day, fix it, go back to it.
spk_0: 52:29
Yeah, And the thing that we're after here is you know, we've talked about sleep a ton. We have full episodes on sleep. We have actually have full episodes on all of these topics that you can go back if you're like, Oh, I'd want to know more about this. Um, you can go back and listen to these things, but with the very specific idea of going to bed at the same time and waking up at the same time. Um, we're attacking things like major depressive disorder, which typically shows up first as insomnia because your body doesn't know what the hell's going on both with when you go to bed and when you wake up. The hormones are necessarily their on, and they find that that insomnia is almost like a runway for major depressive disorder. A major depressive disorder is like I'm not getting out of bed like I'm not doing anything. I'm not going anywhere. Like whatever. Um, and those altered rhythms can lead to that which, you know, should be enough to say. OK, maybe I wanna, you know, kind of try to figure this out. Um, and then the actual while you're asleep, the reduced melatonin production leads to nocturnal hypertension because the you're essentially not producing enough of the hormone that that sort of pushes you down into sleep for lack of a better term. So you're, like, kind of at that surface level the whole time. And one of the things that's supposed to happen is your blood pressure is supposed to go like, considerably down while you're in your sleep. So the problem here is we get that negative feedback loop of we don't prove produce enough melatonin. We develop hypertension and our sleep. And then obviously it doesn't just turn off during the day. So now we can go through a gun here in a shitty mood. It's exactly. And that's when, like, you know, if you do have, like, a woops trapper, whatever you're gonna probably going to see like that, you know, your heart rate was God knows what, like it's normally, you know, maybe a 60. And, you know, it was a 70 the whole night. You know, you've slept those of the mechanisms that are happening. We're not getting into deep enough sleep for our body to kind of really shut down and recuperate. Um, and you know, again, we're we're not like, I think I think the like. The team thing happens again here, which is hilarious, like blue lights, the worst thing in the world like no blue lights like what's gonna give us that, like vitality and like like, we want to go out and, you know, see the sunshine and we want to know why, like people would be like what you want me to buy a blue light and blue light blocking glasses. Should I stare at the blue light with my glasses on? Like breaking and seizing at a certain point? And that's where we have to, like be like, No, there's no team here, no blue light when you want to go to bed Blue light when you want to be, like alert in, like functioning kind of regularly. Um, I mean, I know there's probably we probably all have very different situations here. Um, I I'm like, very like mo mentum based, like I'm very much like if I'm sleeping well and probably sleeping really well for, like, an extended period of time. And then I do have those moments were like, you kind of you have maybe for some reason, like a super late night on like a weekend or something, and things start to get thrown off, you start sleeping in maybe a little bit more. You know, you get an hour or so added to that front end, and then because you didn't wake up early enough, you're not tired when you're going to sleep like you have these sort of battles that happen. But for me, I'm very much the kind of person where, like, I kind of need like a regiment or something to be able to, like, make this kind of thing happen
spk_2: 56:06
for me. It's Ah, it's twofold. It's It's one. It's caffeine after a certain point during the day shuttle that'll fuck up my sleep and that that becomes a pretty quick negative feedback loop, and the other is eating too late at night. Um, like the the tough part about sometimes about the fasting is we've said, like maybe not getting enough calories during the day. So it's a huge meal at night and, like, I definitely am any. Any friends listening to this a little chuckle, but like snack Probably way too much at night, which has, like eating all kinds of snacks, uh, telling them. And it's just it's just
spk_1: 56:43
going to going to
spk_2: 56:43
bed 13 seconds after you eat. Take that weird dream. You got weird dreams, but it's you're sweaty, you're not not in deep sleep, and then that becomes the negative feedback loop. So those were kind of the two things that if I can, if I moderate those correctly are you have moderate them correctly. Then I'll be all set even if I'm off by an hour or two. Because there is. There's one day a week where I have to wake up at, like five to coach CrossFit class the rest of the time. I can sleep a little bit later, but I need to have those. Those two things are the biggest drivers of my circadian rhythm. Hunter
spk_0: 57:24
has bed, head, no matter. One time he walks through the door. He, like you could walk through the door at 6 a.m. and 11 a.m. And he's got just like it's like, Do you sleep like like standing up with your head against the wall like I just sleep in a headstand?
spk_1: 57:42
Pirate. If this is a coffin
spk_0: 57:44
about you share many Any thoughts? I mean,
spk_1: 57:46
yeah, from a similar toe hunter, I usually try to curb caffeine by 12. I don't know if I'm a faster so metabolize er, but I do notice that if I start drinking coffee past noon that I started
spk_0: 57:54
talking fast as you are right now.
spk_1: 57:56
Yeah, I get into that speaking too fast, staying up too late. Not feeling that good. I did experiment with the blue light blocking glasses. Those do help quite a bit. I've lost mine, so I'm kind of shadow. Look, right now, it was
spk_0: 58:08
on dot com
spk_1: 58:09
and you get impaired dollars. But I do think the number one like four
spk_0: 58:13
pairs at a time, and I put him in like every bag.
spk_1: 58:15
I do think the number one thing because I'm you know, I tried to follow the advice of not getting up in, like slamming a coffee first thing in the morning that like a cold glass of water with some pics all in and going outside with the dog. And just like trying to get sunshine on my face, like if it's signing at all, even if it's winter makes a huge difference in how I feel the rest of the day. So, like, I try to intentionally put myself out in sunshine first thing in the morning if it's out like help set the day, set the tone for the day, and I really do find that the days that you know you have the Chuck and you're throwing it with the dog in the yard and you're spending 15 minutes in the morning. I really do nothing other than playing with the dog. Like you feel a lot better the rest the day. So for me, that's like something I try to make sure I do. Almost daily.
spk_0: 58:55
You've struggled with sleep. My whole life, I was gonna say, is as I've known you, I'm fairly certain it's hereditary too, because my mind has the same way. Really? Um, yeah. No, sleep is always not not been a thing that comes easier comes in large batches for May. But, ah, you know, the two major things that I tryto kind of control is putting on the blue light blockers that night. Ah, and I tried to get up every morning between, like, a 39. Yeah, every morning I have a silent alarm on my watch so that it doesn't wake up Jen. Um but between 8 30 and nine, I'm up. I tried to most mornings get out of bed like a soon as I wake up. Right. Because if you pick up your phone while you're laying in bed, next thing you know to now have later and you've been on instagram doing fuck all for 90 minutes. So I try to get up, get out of bed. And before I look at my phone in the morning, I do bye water, and I read the daily Stoick, and I've been trying to do that every morning for the last two or three months. Um, and it helps. I think the biggest change is getting out of bed. Wake up for sure. It's really easy to just stay in bed, especially when you've got a dog that likes to sleep in and likes to cuddle. And your wife would sleep until 2 30 in the afternoon if she could. Uh, it's really, really easy to stay in bed. So forcing that just getting up, getting out of bed, giving yourself 10 to 15 minutes in the morning of not looking at your phone while you're awake. Yep, for me has been a pretty big game changer. Even when I don't sleep more than like five or six hours, I still feel better the next day. Having done those steps in the morning,
spk_1: 1:0:32
right for sure to say one. Add one thing you just said, like not spending time on your phone in bed or like even trying. Close your eyes. It's news and go back to sleep that I've found that like when I actually wake up, thankfully don't have to get up with alarm each morning. But when I do get up like if I were to snooze and go back to sleep and get up 1/2 hour later, I would feel like 1000% words. It's so for me. It's like the eyes open. Get up and go do something like get up off the bed. Don't lay there. Don't close your eyes again because the mornings that do close my eyes again and try to get a couple extra winks like hurting the rest the day.
spk_0: 1:1:01
Yeah, the periods of time when I've slept the best of my life have been when I've actively been working out. Yes, so every day, working out, not like hard or anything, but harder than not working out at all. Ah, and when I'm eating relatively in control, those have been the times that I sleep the best right. Last but not least, on ancient remedies for modern problems is the buddy system, and this is actually something that I've been playing around with you know maybe the concept of doing something like this at our affiliates. Um so the basis within ancestral health here is just like we have in modern times. This, like projection of everything is fine And it's exacerbated by things like Instagram, where you know this the best parts of my life for the only thing that I share on here. And I'm not saying there's anything necessarily wrong with that. It's how you interpret my instagram, not what I post to mind, that sort of thing. Um, and like it or not, we used to know each other's business. And I think that this led to a much higher level of support from other people. You know, Hunter walked through the door tomorrow and said, Hey, man, you have a few minutes and like like I was like, I've been dealing with this and I've been dealing with out or whatever, Like, obviously I would be like, Okay, cool, like I'll listen and I'll give you any advice that I can think of or whatever. But if we're always projecting that everything's all good all the time, it's hard to get that help from other people. It's hard to you know, have those moments where you're like, you're like, Yeah, man, she's actually been kind of crappy lately and like, I just need someone to talk to about. And I think that this extends out into this level of accountability in, like, support and trust that you would get in this kind of scenario and tow, like, really turn it into something that you can do, Um, the way that I do. Like my journal entries are based on the categories of the missile project. So it's like tribes rest, stress, move, fuel. You know all that like I'll go through and, you know, maybe a making just this quick comment like eight like shit today. Like obviously, like tomorrow. Maybe I'll fast a little bit longer. And I'll make sure that that first meal is blah, blah, blah. Um, with the tribe stuff. It could be as simple as I, you know, took classic in today. And it was really fun toe like interact with the members like that. Or it could be something negative where you're trying to write to make things feel better in this concept would be, You know, you're in your notes on your phone. You type these categories out, you type these things and screen shot, and you send it to another person. Um, and you're you get that layer of 21st century like I have to say this to your face the first time. Like that sort of thing
spk_2: 1:3:49
always ways you to text that kind of shit. Of course. Yeah, but if that's gonna open the door, right, Like, that's better than Hey, here's my life on instagram. Pretty great, right? Don't worry about it. Exactly. Um
spk_0: 1:4:00
so So within this buddy system, it's just, you know, this this tribal thing we evolved in groups, we helped each other, whether we you know, back then whether you like it or not. Like, it's one of those sort of things where, like someone being dumb are doing something like stupid or going through something within your tribe could cause you get people killed. Yeah, might die like that sort of thing. So again, it was not necessarily a choice back then, but there were so many built in levels of, like, accountability and not accountability from like a Don't you dare eat that standpoint, but like a like I might make a better decision. If, like this is going to be forward facing, and then you can gain a little bit of momentum. And then maybe you make the decision on your own, like that sort of thing. So,
spk_2: 1:4:47
yeah, I mean, we've talked about it at length, obviously like the tribes concept, and have suggested that, like, there's, there's plenty of research that we I think I've mentioned this on a previous podcast, one of the the the biggest commonalities between groups of people who live significantly longer than others, regardless of other other factors, regardless of where they live relative to other populations, like the people who have the closer communities tend to live a lot longer. And like I won't I won't go into the example that I'm thinking of that There is basically a I think it was in Pennsylvania or something. So in the middle of Pennsylvania, it's like the Italian community who is surrounded by American like your typical American communities, and by all accounts, everything is the same, except for the fact that they're much, much closer knit, community loan. Behold,
spk_0: 1:5:41
they live longer. Yeah, I mean, when you hear statistics like a loneliness is worse than smoking a pack of cigarettes a day. You start to understand like that our biology has some pretty powerful reward systems built into, like spending time with other people. Yeah.
spk_1: 1:5:58
I mean, for me, Um, I totally agree with the social media aspect of, like, everyone's trying to get a pat on the back at all time, every day, all day, every day. And that reward system of getting likes getting comments is, ah, something people seek after. And, um, you know, for that reason, I like, look at my like, social media Instagram, for example, I started posting things that you know, not necessarily the most desirable thing to see on there. They're not someone lifting heavy weight. They're not beautiful vacations. It's like here's a journal of many of those videos and, you know, look at this journal of how much money I've given the government this past year. Like for student loans, like sit like that. And I think that accountability thing is huge. Like, is someone paying my student loans? No, I'm paying my student loans, but like people understanding the fact that like hey, I said, no, I don't want to do that because I don't have any money to do that right now because I'm focusing on something very intently, like people get that, and they understand that ends up being a commonality is so like dead barbells and years on Friday night, and whenever I see Minahasa, he always asked me about it. He wants to know how the debt snowball is going and how that is going through like my life. And it's like because he saw what he's like. I'm gonna try doing this, too, and like for me, that to me, is that the best reason to have Social Media's that hopefully inspire somebody else or to have conversations like this that maybe would otherwise miss? Because most people prefer to have the screen in front of her face and text someone across the room instead of walking across the room and having that same exact conversation. So for me ends up being like a accountability and as a way of just like putting out there what I think should be out there in my mind on social media,
spk_0: 1:7:24
right for sure, I think that I think that it's nice to end the podcast on this note of, like, maybe an action item. Um, pick someone, you know, shoot him a text messages and say, Hey, I'm gonna start doing this. If you'd like to start doing it with me, that'd be great If you just want a, you know, hold the screen down long enough to give it a thumbs up or whatever. That's also good. Um, this, You know, if you got a tight knit group, this could work in a group is Well, obviously, the more the merrier. If it's the right, if it's the right group of people, so give it a shot. See what happens to these categories. When you let other people know how they're going, You let him know when it's going. Well, maybe, you know, you give them motivation, and then, you know, hopefully you get the same kind of thing in return when it's not going so well. Yeah. Boom. Yep.
spk_1: 1:8:16
Yeah, well, I'll say
spk_2: 1:8:18
one of the one of the So I try to get a question of the day for members, um, during classes and I went through a one week period where I, uh I don't know how successful it was because it probably caught people off guard made people a little bit uncomfortable. But I The question of the week was, What do you believe in? And the reason that I asked, that is I was like we one of the things that makes makes people understand each other a lot. Maur is like the things that make them tick. And so what I what I was getting at is like you Yeah, you can learn stuff about people by saying like, Oh, like, how about how about the about them? How about that Super Bowl last night? Or how about the weather? Like you make small talk, obviously, like you can develop friendships and stuff. But the more meaningful relationships typically come when you know a lot more about somebody. And where were the places that you learn a lot about people is when you ask them the things that are kind of off limits at the dinner table, so to speak, like, what do you believe in? Whether it's politically, are you religious or stuff like that? That is really taboo. But the reason those things are is because they elicit a lot like a response from people. They're just like what like you kidding me Like you believe in this and that. And if you could do that in such a way, that is not judgmental. And like you can actually learn stuff about other people through that, I think that that has a tremendous value in developing, like deeper than surface level relationships.
spk_1: 1:9:48
I see it in our gym. I mean, I see people who are having conversations with people that maybe otherwise wouldn't have if you weren't doing those things. So I'm a huge fan of the question today. Sometimes I'm like, Okay, that answer something like
spk_0: 1:9:58
that and exercise and understanding, especially in, like how Like it's gonna get crazy here pretty soon to 2020 presidential elections about Theo and I. Really Just which people knew that, like, I like you and I don't know anything about your beliefs. And then when you say them and it's something that I don't personally believe in, it's still okay for me to like you tow, hang out in class, to laugh at your jokes, to do whatever. Like that's an exercise in like, Oh, wow, I never would have thought that about that person and you never would have thought it because you're judgmental is fuck about what they believe in
spk_2: 1:10:33
you. And it's great to because it actually it It worked anyway, because people everybody was just like, What the fuck is he fucking serious?
spk_1: 1:10:41
So they
spk_0: 1:10:42
start talking to each other about about how stupid of a question that was. It was like has still working good fuckers. Like I feel like discussing those topics is only taboo. If you're looking to attack somebody like, yeah, me asking you like what your religion is shouldn't be a problem unless I'm looking to attack your religion. When you tell me what it is, right? Like having a discussion and being like, Oh, OK, cool. This is what I believe like, That should never be a problem. It's just the discussion. Yeah, unless you're taking that us versus them.
spk_2: 1:11:14
It sucks, too, because I think most people would think like I think, that the general thought is that there's this massive like dichotomy between people, but and that that's just kind of like what you like. I guess what the media wants you to think so to speak.
spk_1: 1:11:31
I told
spk_0: 1:11:32
that to me, but if you actually just had a conversation conversation with, like,
spk_2: 1:11:39
10 the 10 closest people to you. You'd probably find that nobody is that far to one extreme or the other. Like you can actually have an intelligent conversation. Really know each other. Yeah, it does, for sure. Gets people fired up.
spk_0: 1:11:52
It does. Anything else Jen's, is it? That's no hay nada. I think we covered a lot. Um, you know, happy with with where the discussion went. Especially kind at the very end here because it does come back to, like, we're trying to figure all these things out, um, alone. Probably not gonna be all that easy, you know? Yes, we you know, there's the biological stuff, but there's also just it's kind of matter of fact, like trying to figure out all these different things without, you know, help from other people is super challenging. And luckily, almost all of us have people in our lives like that. You know, we can use for that and help with that and then kind of the same way. Yep. All right. That was episode 41 of the Misfit Project Five ancient remedies for modern problems. Thank you to our show sponsors pierce spectrum CBD dot com Use the code word misfit sharpen the ax co dot com. Use the code word unprepared as always, I am at misfit coach on Instagram. Slide into those D EMS. Let me know what you think. Comment like subscribe share. See you next time.