Kind: captions
Language: en
today we're going to talk about my
evening routine for optimizing overall
Health and Longevity the first thing I
got to tell you about when I think about
the evening it actually starts earlier
in the day when I plan my dinner I very
rarely just leave it to chance and
figure out what what I'm going to eat
when it's actually dinner time so I
think ahead about what I would enjoy
eating that's where it actually starts
you know it might be in the early
afternoon and I'm trying to figure out
what is exactly the right thing that I
will want to eat tonight now that might
not be intuitive to you in thinking
about how to come up with how do you
know what you're going to want to eat
but if you're somebody who um is in
touch with what you enjoy eating think
about the foods that you prefer and so
one of my little tips I have for people
that ask me how to do this is I say take
a notebook or open up your mobile device
to your notes section and start making a
list of what you enjoy what are your
favorite ingredients what are your
favorite dishes what are your favorite
meals you've had don't wait until you've
got a plan for dinner to go ahead and
take some time and create your own
preferred meal list think back uh
something that you always enjoyed eating
that you know something that you loved
eating when you were a kid something
that you've had wonderful when you were
on vacation a favorite meal that uh a
friend or a family member cooked for you
those are actually things or maybe
you've had it somebody's house those are
the kinds of things that if you write
write them down it'll be so helpful to
you because you'll have something to
refer to to spark your ideas the other
thing is about ingredients what's the
season um what's seasonal is it
summertime and you want some asparagus
or tomatoes um what's in the springtime
uh you know all those kinds of things
you can actually make a list of seasonal
Foods it's easy to look up online and if
you make your own list on your mobile
device on your notes section and you can
flip through it really really quickly to
say you know is there anything on here
that seems to be just the right thing
that I feel like um uh eating later
that's actually what I do that's my
little tip on health eating I've
actually very Mindful and conscious of
what it is that I would uh want to eat
and then it gives me something to look
forward to and planning is actually part
of Healthy Living that's one of my
secrets if you plan and think ahead
you're not going to leave at the chance
and just let yourself bump into whatever
that can happen every once in a while
but I I think from a optimizing health
and optimizing um longevity having some
careful deliberate thought ahead of time
is really important here's a couple of
things uh to to tell you a little bit
deeper about that if I'm going to cook I
got to get the ingredients do I have
them so you know this is where I will
need to do a mental checklist of what is
necessary if I'm going to cook a meal
that I feel like eating and I might need
to check the refrigerator or the pantry
to make sure that I have everything I
need because I might need to actually
stop by a grocery store or a market to
go pick up some of the things in order
to be able to knock out in the kitchen
in my kitchen what I want to eat now if
I'm planning to go out or I know I'm
going out I actually um am very aware of
where I'm planning to go I I don't just
say I want to go out to eat tonight I
try to figure out where I'm going to go
or if I'm going to meet somebody uh for
a pre-planned dinner I will look up the
restaurant I will click on menu and I
will look through ahead of time what
they are actually having on their menu
and I'll start thinking is that is there
something on there that I actually
prefer like what is the just the right
thing that I feel like eating that day
for dinner and that's something looking
at the online uh menu and by the way
sometimes looking at that menu will make
me go to a different plan if I thought I
would go to this restaurant and I look
at the menu doesn't have what I want to
eat
I don't force myself into it I might
just change and go to a different place
all right so I try to be fluid uh and I
write about this whole you know kind of
dealing with uh uh your situation uh in
the moment uh in my book Eat to beat
your diet I read a whole chapter about
Bruce Lee and uh his fighting philosophy
was really not to be rigidly stuck to
one style or one camp but to really have
the fluidity to be able to move around
with your situation to figure out what
you're going to want to eat now if I'm
traveling you know uh whether it's for
work or for pleasure for pleasure I
usually have more choice of where I'm
going to go to eat sometimes for work uh
when I travel for work I I might be
lecturing someplace I might be having a
meeting if I'm stuck in a hotel often
times there's not a lot of really great
choices on the Hotel menu but you can
still find something and again this is
where you recognizing the good
ingredients is going to be really
important now
the ingredients are actually something
that the ingredient lists you can get
the ingredient lists that you can check
what you like in my books eat to beat
disease and eat to beat your diet if you
haven't actually read those books eat to
beat disease and eat to beat your diet
you can order them online and there are
lots of tables and charts and what I
actually tell people to do is go ahead
and open up the book take a sharpie or a
highlighter and either Circle or
highlight all those foods that you
already like
those are the foods all the foods ey
list are healthy for you and if you
actually find and identify the ones you
love then you're already way ahead of
the game then take a picture of that
table in your phone and anytime that
you're actually wanting to reference
something to eat that's healthy all you
got to do is open up your photos and
look for the the those tables that
you've already uh earmarked those
healthy ingredients all right now I
believe in really good food and I
believe in good health and so the idea
is actually to identify which foods you
like that are also healthy now you've
got the perfect alignment to make a meal
really uh hit the spot in terms of both
your uh preferences your palet as well
as your health now the other thing I do
is when I'm planning on eating I plan on
eating with people now there's a lot of
reasons for that from optimizing Health
and Longevity you know of course yes I
know it's much more convenient and easy
to eat alone but research Studies have
shown that it's important for both
mental health and physical health when
you eat with other people there's a lot
of reasons for this first when you eat
with other people you tend to eat more
slowly and that actually is helpful to
your health because you then tend not to
overeat when you're eating by yourself
and you're on a device looking and
you're just like wolfing the food down
very easy to overeat particularly if
there's something tasty that you
actually like when you're with another
person or other people you are having
conversation and so you know the group
tends to Pace themselves and you're not
wolfing down your food again pacing
yourself taking your time allows your
stomach to actually slowly get full and
when your stomach gets full then it
sends signals like LEP to your brain to
say hey let's slow down we're getting
full uh let's not eat as much much and
that actually also helps to prevent
overeating now overeating is actually
quite harmful to optimizing Your Health
and Longevity over time and here's why
when you overeat you're actually putting
too much fuel in your body our food is
our fuel and that fuel goes into our
stomach gets absorbed in our bloodstream
and uh it's it's glucose all right it's
Fuel and as our fuel levels go up in our
blood our insulin gets produced uh to
bring it bring that fuel into our
muscles and into our body fat our fat is
actually a fuel tank for our energy to
store our energy so it's all good thing
and uh if you're continuously putting
food or overeating over time not one
time but day after day week in and week
out month after month what happens is
that you're uh uh you're overwhelming
your metabolism and you're putting way
too much fuel into your system now when
you've got more fuel in your system than
you're burning with activity I'm talking
exercise just activities of daily living
what happens is the fuel tanks actually
have to stretch your fat cells have to
stretch to accommodate that and then
when you're still overeating another Fat
cell fills up and another one and
another one and when you run out of fat
cells your body has stem cells fat stem
cells are called adapost uh stromal
cells stem cells they'll actually make
more fat cells and then they will blow
up and then another one the next one
will fill up and so on and so forth and
you can kind of see if you have a
consistent pattern of overeating putting
too many calories too much fuel in your
body what winds up happening is you
build extra body fat and when you
actually start building extra body fat
especially the kind of harmful body fat
called visceral fat which is found
inside the tube of our body I don't care
if you have a thin tube or you've got a
big tube that's just body size you can
still have too much extra body fat
inside there and inside that tube the
the visceral fat can wrap around like a
baseball glove and choke your organs
that's not good when you actually grow
too much of it that fat can become
inflammatory and just like in your gas
station if you overflow your fuel tank
right let's say there wasn't the clicker
that would uh signal that your tank is
full and your the gas kept on going in
what would happen the gas would flow out
of the tank down the side of the car
around the tires and pull around your
feet and then you'd be standing in the
middle of a dangerous flammable toxic
mess and that's actually what happens
when you overeat so one of the things I
try to do is be really mindful that I'm
not going to overeat and eating with
company is one way to actually do that
now obviously I can't eat with company
every single night there are times that
I'm eating by myself but I have to be
mindful and I'm going to mindful of that
I'm not going to overeat all right and
when you're eating alone uh you know one
of the things that's helpful about being
mindful is not staring at the screen or
watching a video it's like eating
popcorn in a theater it's very very easy
to eat the whole thing now in the blue
zones part of the community pattern is
actually for people to eat together
friends eat together families eat
together community members extended
family members eat together I know
that's not possible in every
circumstance but again that is something
that I think about that it helps me
optimize my health and optimize
longevity we know that um calorie
overload in the lab atory actually
shortens life then you took talk about
those animal models for longevity we
also know the calorie restriction like
removing a third of your calories starts
to actually improve your longevity it
slows down cellular aging and so on the
basis of trying to eat less which then
doesn't cause overload which doesn't
cause fat to build up which doesn't
cause inflammation you also get The
Fringe benefit of actually slowing down
cellular aging that's with mindfulness
which comes with eating uh together and
thinking about what you're going to eat
ahead of time is all also really really
um useful now there is a a reminder for
myself not to overeat especially when
I'm eating by myself and it's an old
Japanese phrase called Hara Hai bunme
Hara Hai bunme it's an old confusion
saying actually translated into Japanese
that basically means stop eating when
you're 80% full all right right leave
the party before it's over you know uh
and how do you do that well when you eat
slowly and you pay attention to how your
body feels how your stomach feels uh
this is actually a process called
interception all right appropriate
reception is feeling on the outside
interceptions how you feel on the inside
when you get in touch with your own body
and you feel pretty much how your
stomach is filling up hopefully not too
quickly um you'll know when you are
satisfied with your food but not full
it's a fine line but you'll actually get
there when you actually go you know what
I feel pretty good I feel pretty
satisfied but you don't feel full too
often we actually eat until we're full
and then there's still more left and
then we want to take seconds that's in
almost instantaneous overeating over
consumption overloading on calories and
overloading our metabolism and setting
up for that dangerous toxic flammable
mess so I try to practice harachi bunme
which means that I stop when I am 80%
full now the other thing that I do to
optimize my health in the evening after
dinner is I will deliberately take a
break and would regardless of whatever
is going on and I'll try to go for a
walk now walking is actually a great
form of exercise swimming is even better
but walking is actually really great and
you don't need special workout clothes
you don't need to belong to a gym you
can just walk go outside and walk walk
around the block all right and if you're
not in a place that you can safely walk
walk around a block you can walk stairs
you can walk around your house and
people go what am I going to do for half
an hour walking very easy one is
actually to just chill out take it easy
be mindful enjoy your surroundings like
you know take a look at the outside
around you that's actually really
helpful and calming for me it's very
very calming to be able to do that now I
know sometimes I'm actually there's a
lot going on in my head I need to be
distracted you know one thing if you
really wanted to do it and I sometimes I
do it I'll put on my favorite podcast or
I'll put on a podcast episode that I
haven't finished listening to and while
I'm walking I should be listening to the
rest of the podcast anything to get 30
minutes of actually uh movement all
right that gets the blood moving that
actually helps to burn some calories
from the food I've just eaten uh and it
actually will help me sleep a little bit
better as well which is very very
important for detoxifying your brain and
important for actually uh rebuilding
your gut microbiome rebooting your gut
microbiome and helping to fine-tune my
immune system and so those are something
important to do now the other thing when
you're walking is it actually you know
improves your circulation blood is
flowing through my muscles when I'm
actually going for a walk and what
happens when blood flows through my
blood vessels is it actually um helps to
give a little workout to the cells
lining my blood vessels called the endo
thelial cells this is the inner lining
of blood vessels and when you actually
exercise and even walking will do this
you get the lining uh exercised as well
and that lining is critical to keep in
good shape so exercise helps endothelial
Health which is vascular Health blood
vessel health and we've got 60,000 miles
of blood vessels in our body all of that
can actually be kept into shape by going
for a walk for and this is what I do
after dinner whenever I can for 30
minutes now of that 60,000 miles by the
way 400 miles of them are in your at our
brain if you want good cognition with
longevity so you want to optimize uh
your brain you really want that uh those
blood vessels to be really healthy
inside the nogget all right so
endothelial Health brain endothelial
health is very important muscle
endothelial health is also important so
you're and by the way muscles use it or
lose it right so some of us may not have
the time or the bandwidth to do regular
workouts then we should but if we don't
have time this is walking is a simple
way to be able to get what you need uh
there and by the way walking for me at
the end of the day also lowers my stress
all right if it's raining I will walk
inside walk around the house again I put
on some earbuds listen to podcast um
helps me sleep better the clinical
studies have actually shown that regular
physical activity like walking lowers
overall mortality and can give give you
an extra year of life or two compared to
somebody who doesn't exercise regularly
and by the way I do need to actually
tell you something important there is
this urban legend I'm sure you've heard
it that you should be walking 10,000
steps a day if you want to be healthy
right so people you know they're on
their wearable they're tracking and oh
man I'm only 7,000 steps uh or you know
I want to beat my 10,000 steps well
that's actually an urban legend and and
you might be um your jaw might drop when
I tell you where that came from but
there's no science behind 10,000 steps
in fact the history of the 10,000 step
um for health idea was that it came from
a Japanese step measuring device way
back decades ago where they came up with
an a marketing slogan to say 10,000
steps uh for your health and so you
should buy their measurement system to
look for 10,000 steps it's a marketing
campaign worked really well well it
obviously has even gotten into the
medical community where doctors are
talking about 10,000 steps but it's not
really really true in fact there has
been a clinical study um looking at
steps and overall health and it found in
a study of 226,000 people that even
3,800 steps almost a third less of than
10,000 okay can lower overall mortality
all right so you don't need 10,000 hey
if you can do 10,000 go for it but even
3,800 has been shown less than less than
half okay almost a third can actually
lower overall mortality so if you're
really aiming for optimizing your health
and mortality think about that can you
take an on overall course of a day 3,800
whatever you didn't walk during the day
hey you know a half an hour walking
after dinner might help you close the
gap and get what you actually need now
the other thing that I think about to
optimize my health and think about
longevity is that I don't eat after
dinner so when I eat dinner I'm you know
I'm enjoying my food I'm savoring my
food as I told you I'm looking forward
to it I've deliberately chosen something
it happens to be just the right thing
that I wanted that that evening that day
when I'm done I put the dishes away all
right or if I'm at a restaurant you know
I'm I put my fork and knife and I'm I'm
done and and my my dishes are taken away
and after that I don't eat again for the
rest of that day for that evening in
fact I'm not going to eat again until
the next morning and guess what even
though when I was much younger I had a
habit of kind of going out and grabbing
a bite or you know especially I was
working late I can tell you when I was
in college and I was in medical school
you know this is the the younger me you
know you're going out getting a snack
and if you're with friends let's go out
for pizza or whatever I don't do that
all right when I want to optimize my
health and I think about how to optimize
longevity I don't eat after dinner put
the dishes away and that is it and let
me tell you why I do that it is because
my last meal when I eat it with Cal
calories in my glucose levels go up
which is absolutely normal I don't like
to use the terms glucose Spike and
glucose crash that's really not a great
way to think about it it's more like a
gentle uh wave that normally happens
it's completely normal for you eat food
it's food is fuel your your fuel levels
go up in your blood now your insulin
comes out and helps to bring that
glucose into your muscles and into your
body fat as I said earlier all right so
then your blood sugars go back down to
where they need to be and then into your
next meal it kind of comes back up again
well what I do after dinner is I put my
dishes away I don't eat anything so that
last rise of my blood sugar and Insulin
goes up and then it comes down because
my insulin is drawn my energy into my
muscles and my body fat as fuel store
tanks okay that's it I don't eat again
and then the insulin levels will go down
and when the insulin levels go down
something remarkable happens to my
metabolism to your metabolism too and
that is while we're eating during the
day all the way up until dinner our
metabolism is a fuel storing Mode come
on give me some more I want to store
that fuel makes sense right like
basically we're we're machines we need
fuel to run
but in your last meal when you're not
eating and the insulin goes down our
body our metabolism shift gears I say
it's like a race car you shift gears
like a Ferrari and now you're not
storing fuel anymore now you're burning
fuel you're burning fuel down you're
burning down those calories that you've
loaded up on during a day it's like a
car after you fill it up now you get in
the driver's seat turn on the car and
drive down the highway and now you're
burning down fuel that's what happens
with you stop eating you're not filling
up the tank anymore and the insulin goes
down that's the trigger for your
metabolism to shift into gear all right
into fuel burning mode now I know that
if I snack at night what happens after
dinner if I'm going to grab a snack in
the middle of the night my uh blood
sugar goes up the insulin goes up guess
what I derailed my metabolism shifting
into fuel burning mode now it's going to
go back to fuel storing mode so if
you're taking a midnight snack you're
cutting into the time that precious time
you have in the evening for for your
body to be actually in fuel burning mode
so what I do to optimize my health after
I pushed the the dishes away all right I
don't eat again until the next day and
that's just fine I'm eating I stop when
I am 80% full I put the dishes away and
that's it I'm not stuffed all right uh
and then I'm actually going to go out
for a walk I'm burning off some of those
calories and getting my circulation
going I'm helping endothelial Health
right uh it's going to make me sleep a
little bit better uh and then uh uh then
I'm actually ready to go to bed that's
what I do now I will also um in the
evening I'll sip a cup of tea I know for
some people the caffeine and tea uh uh
gives them the Jitters or uh makes it
difficult for them to sleep um but for
me I can actually tolerate that the
caffeine of tea which is a a lot lower
than coffee doesn't bother me very much
so I will sip green tea and it turns out
that uh Studies have shown that drinking
tea relaxes you calms you down lowers
the sympathetic nervous system and so
you're actually in a calmer state of
mind which actually helps sleep now in
addition to green tea uh and sometimes
I'll have jasmine tea because I like the
floral notes of it it's also very
relaxing it's kind of like aroma therapy
and tea therapy you know like one is in
your nose and and into your brain the
other ones en your body it makes me very
relaxed the other thing sometimes I'll
have is a probiotic tea a probiotic tea
is like poer T pu hyphen e RH po T is
from the city of puer used to be a town
of puer in Southwest China they have
Smoky fermented tea it's a digestive
actually helps me feel like I'm
digesting my food which is the tradition
of drinking this
but it's a probiotic tea and it actually
has its own healthy bacteria and so when
I'm actually drinking that tea it
doesn't break my fast uh it doesn't
actually cause more insulin to go up but
it actually feeds my gut bacteria and I
know when I feed my gut bacteria it
helps me lower my inflammation helps me
uh digest my food improve the way that
my body processes lipids okay helps me
manage my blood cholesterol uh a lot
better and it text messages my brain in
order to be able to release social
hormones and hormones that actually put
me in a better mood which is what I want
to be at the end of the day all right
now uh there's a lot of studies on tea
that show their benefits for longevity
decreasing the risk of cardiovascular
disase diabetes obesity uh metabolic
syndrome some forms of cancer Etc so I
actually strongly recommend people to
try drinking tea and if you're censored
of the caffeine try a white tea a white
tea is an early in the season picked Tea
caffeine is a natural insecticide so the
tea plant makes more uh caffeine when
you pick them later in the summer when
there's bugs flying around but if you
get a spring tea first pick tea not a
lot of bugs and so not a lot of caffeine
of course you can get Daffin uh tea as
well my little Pro tip to you uh is if
you're going to get tea get loose leaf
tea and if you don't like to just have
loose leaf tea leaves in your mug for
tea then get a classic teapot where you
can actually strain away the leaves or
tea ball you can put the tea leaves in
there and strain it you don't have
leaves but I'll tell you more recent
Studies have shown that tea bags which I
used to use occasionally um are sprayed
with plastic on the outside and the
microplastic can actually leech out into
the tea in fact you know there have been
some studies that shown that like one
tea bag brewed actually for like 10
minutes will release up to a billion
microplastic particles into your tea hey
if you want to actually optimize your
health you don't want to do that so I
use almost always loose sleeve tea there
are millions of people in Asia who don't
actually use tea bags or tea balls or
you know they just actually put loose
sleeve tea into the teacup and and it's
perfectly fine when you steep the tea
the tea leaves will eventually settle to
the bottom and you just seep the liquid
sip the liquid and you can add more
liquid uh so you can do that two or
three or four times in order to be able
to continue to get the good stuff uh out
of the tea hey there I want to share
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the caption below now back to the video
um with po tea by the way the uh
fermented tea Studies have shown that
drinking po or tea actually activates
your fat burning mechanisms it's brown
fat
thermogenesis we have two different
colors of fat in our body white fat
which is the harmful fat Brown fat which
is a good fat white fat is wiggly jiggly
Brown fat is Wafer thin brown Fat's
around our neck underneath our behind
our breastplate a little bit behind our
shoulder blades a little bit in our
belly and when you turn on Brown fat
with things like Po tea fermented tea
that brown fat fires up it's like the
stove top of a gas stove right what do
you do click click click whoosh now you
can actually put the pot of water to to
boil and when you do that with tea and
cause that click click click whoosh with
the brown fat it's got to burn down uh
it's needs fuel to be able to do
thermogenesis generate heat it steals
that heat that energy that fuel from
your harmful white fat so good fat Brown
fat burns down harmful fat white fat
especially the visceral fats that's in
the tube of your body po tea will
actually do that studies have been done
showing in effect it shrinks the waste
circumference of people that drink it
regularly and partly is because you're
actually burning away that harmful
visceral fat now if you want the best
out of your tea with the kakin the
polyphenols don't put dairy milk in it
and the reason is that dairy milk will
actually contain dairy fat that forms
these little fat bubbles uh that trap
the polyphenol so when you drink it the
polyphenols all roll down your gut
they're not absorbed as quite as well uh
uh and so you're missing out some of the
good stuff so I like to drink tea
straight but if you really have to cut
it I would actually use a soy milk an
oat milk a nut milk totally fine an
almond milk that doesn't form those
little so bubbles all right and then
finally what do I do in the evening I
will wind up doing some reading now I
love books I love to read I write books
and I love to read books my my office
and my home is filled with books that I
you know I collect and I love and I read
them over and over again I know a lot of
people read uh on a Kindle or read on
their device um I like to read with an
old school book and I actually really
like hardback books now the reason is I
I like the feel of a book so that's just
me and I like to read and turn the pages
or something about the tactile aspect of
reading old school but there's another
reason uh that I read hard like real
books as well and that's because on the
streen if I'm actually winding up my
evening and I'm reading the blue light
on on a phone or a Kindle device
actually gets into my eyes and it
actually disturbs my brain's ability to
have good deep sleep and this has been
studied blue light from devices around
bedtime all right anywhere with with
like anywhere within two hours of
bedtime tends to disturb your good
quality sleep all right so I try to put
my cell phone away um uh before I sleep
I know it's hard it's hard for me as
well but I do it I try to do it whenever
I can all right and by the way the other
thing of course if you are looking at
your device in the evening time don't
Doom scroll you know Doom scrolling is
just reading through news articles that
are giving you more more bad news uh
look it's important in my mind for us to
keep up with what's going on in the
world but just by reminding ourselves of
all the bad things and having the
algorithm serve up more bad things it
really is it doesn't it's the opposite
of caling it actually like rils me up
and I try to actually make my evenings
all about winding down and being calm
and that gives me um puts me in a better
mood the next day and actually allows me
to sleep better so I'll be sharper the
next day as well now I would be remiss
if I didn't tell you that before I go to
bed in the evening I practice oral
hygiene oral hygiene is you know
brushing your teeth flossing brushing
your tongue all those things are really
important because if you don't do
practice good oral hygiene brushing
teeth flossing teeth brushing your
tongue for example uh it's it's a setup
for bacteria harmful bacteria to grow
while you're sleeping at night with your
mouth closed all right it's like a it's
like an incubator all right petri dish
incubator for that bad bacteria to start
growing and if you don't brush your
teeth any food particles are just uh
essentially fertilizer for a bad bad
bacteria and you got the whole night for
it to actually grow which you don't want
it to do so brush your teeth get rid of
those extra food particles uh get rid of
some of that bad bacteria all right and
basically your your own gut micro biome
which starts in the mouth our gut starts
with the mouth will kind of take over
and you'll actually have a healthier
mouth and you'll actually also have a
better breath but very importantly by
brushing your teeth you're lowering the
risk of gum disease
gingivitis all right gingervitis has
been shown to it's inflammation of the
gum from due to infection bacteria
harmful bacteria has been shown to be
associated with heart disease has been
shown to be associated with cognitive
decline de dementia Parkinson's and even
Alzheimer's disease so look I'm sure
most of us actually brush our teeth at
night but I'm just reminding you how
important it is to keep your gums really
really um in good shape now for me I'll
tell you an extra little Pro tip that I
do I happen to know that there are
clinical studies looking at a probiotic
called lactobacillus ruteri re u t r i
lactobacillus ruteri and this is a
normal healthy gut bacteria remember the
gut starts in the mouth um that actually
has been shown to lower the risk of
gingivitis and it also fights the good
bacteria that fights the type of
bacteria that cause cavities as well to
me that's a winner so that is actually a
probiotic that I take I actually take
the chewable version because I don't
want to just swallow it down and it'll
tumble down to the lower part of my gut
where it belongs I want to chew it and
swish it around my mouth because I want
my oral cavity my mouth my gums my teeth
to be able to have the benefit of having
that probiotic there as well now I do
try to get seven eight hours of sleep
every evening um you know what's the
right number of hours it's different for
everybody all right I know that we're
always asked to give hours if I were to
tell you 7 to n hours is sort of the
window let's average it out and call it
eight hours um that's actually probably
the right amount so I'm going to bed
later I'll try to sleep in sleep in a
little bit but don't think about it as
like cheating your schedule think about
it is just catch getting the right
amount of sleep all right so if I go to
bed later I'll try to wake up a little
bit later I'll just adjust my scheduled
hours of sleep something about
temperature um it turns out that
research have been done showing that if
you sleep at a cooler room temperature
at night like 67 68 degrees Fahrenheit
that lower temperature actually helps
you get better sleep and it actually
helps to build a better immune system as
well all right all right so cool down
your room temperature all right uh sleep
for the right amount of time and get
that good quality sleep to reset reboot
for your immune system now when I am
getting a good uh nights of sleep again
eight hours deep sleep I'm refresh calm
I'm not trying to razzled dle my brain
with blue light before I go to sleep um
there's something that happens in the
brain when you have good deep sleep
there is a sewer system called the
glymphatic system in the brain
it's like a sewer system and it opens up
when you're in good quality deep sleep
it's like the sewers of Paris opening up
and it drains the fluid the toxin that's
accumulated in the brain and in fact
it's been shown that there's nerves that
actually push that fluid containing all
the toxins that build up during the day
I mean look our brain is on like on on
overdrive everyone's brain is on
overdrive working hard during the day
whatever you do doesn't matter who you
are what you do for work or what you
what activity you did our brain is a
super Ive thing and so there's all these
toxins that get accumulated over the
course of the day the gtic channels open
them up drain them right out and that's
why by the way if you don't get a good
night's sleep what happens the next day
you feel kind of brain foggy you haven't
cleared out all those toxins all right
so that's what I try to do is to get a
good um 7 to n hours let's call it eight
sleep my gut microbiome will reset
itself during that time and my immune
system also reboots itself so that's it
I'm telling you what I do in the evening
my process of what I think about to
optimize my health and optimize
longevity hope you learned something and
thanks for watching I'll catch you on
the next
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