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"That which does not kill us
makes us stronger." - Friedrich Nietzsche.

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Downloaded from
YTS.MX

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It's sad that most people never truly
understand how amazing their bodies are

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Official YIFY movies site:
YTS.MX

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and what they're capable of.

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{\an8}I've trained with somebody who's held
their breath for 22 minutes underwater.

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I've also trained with somebody who's
climbed Mount Everest in shorts and shoes.

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These are incredible things.
You can't achieve those things

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without knowing
what you're truly made out of.

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{\an8}Ever since my childhood I've been
interested in how humans have managed

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{\an8}to adapt to different kinds of stressors.

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Cold, heat, starvation, anything
that is involved in surviving in nature.

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We've managed to spread
across the entire globe,

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we can live in the desert,
we can live in the Arctic,

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we can live in the rainforest.
That's been one of the biggest reasons

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to our success as a species so far.

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I started biohacking from a very early age

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because I was born with
an inherited migraine.

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{\an8}It was that pain that I tried
to hack with different interventions:

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sleep, diet, medications.

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Biohacking is looking at the world and
your body as a complex set of systems,

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understanding how those systems work
and making small iterations and changes

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to influence them to be optimal
and perform at a higher level.

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If you know that you have poor sleep

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and that is causing you to feel
stressed and anxious,

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you are taking interventions
in order to improve your sleep

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so that you can feel better.
You'll take some set of data,

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you'll do an intervention and then you
see if you were able to change the data.

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I started biohacking because I had to
take my well-being into my own hands.

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{\an8}It's about learning to understand yourself
better, a process that never ends.

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Discovering and testing
different things on yourself

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and figuring out
how to live a better life.

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My father dies at the age of 65.
That's when it clicked for me

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{\an8}to maybe somehow work on
my life extension.

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That's why I started thinking,
maybe I would like to live to 120.

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You're not only seeking help
when you get sick.

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{\an8}You actually create your resilience
to different kinds of challenges

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{\an8}that we are facing as humanity
but also in your personal life.

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Biohacking can be many things.
- All the available tools

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that we can use, from nature,
science, technology,

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from all kinds of possible ways
that we can enhance

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our self-consciousness, in essence.

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Because the more conscious
we become about who we are,

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{\an8}the inner state and all the biochemical
and physiological processes,

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the more we can affect the system
by affecting the environment.

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Biohackers have existed for
thousands of years. Ancient yogis,

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Buddhist meditators or shamans who were
really interested in the human condition,

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what the boundaries are and how to push
that with diet, nutrition and movement.

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Technically everybody's a biohacker,
performing biohacks on a daily basis

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whether they know it or not. Drinking
coffee in the morning is biohacking.

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Caffeine to stimulate you, to wake you
up and get you in this more active state,

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be alert and show focus. But also if you
go to the gym and have a protein shake

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to help repair and grow muscular tissue.

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If you've ever taken fish oil
to improve your fatty acid balance,

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if you've ever gone out to the sun
to get some vitamin D,

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if you've taken a sauna
for just relaxation,

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then you've done biohacking, changed
the physiological state of your body

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to achieve a particular goal.
- Individually it is a way of living,

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collectively it is
the preventive healthcare system.

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In my doctor's office I saw a lot of
chronically stressed burned-out patients.

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They were running around from doctor
to doctor without getting any help

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and they eventually ended up to
my appointment. I found out that

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the chronic stress was the underlying
root cause for multiple health problems.

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77% of people experience stress
that affects their physical health

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48% of people have trouble
sleeping because of stress

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73% of people have stress
that impacts their mental health.

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Stress is the No 1 health concern
of high school students

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I've been a serial technology
entrepreneur all my life.

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I thought I was living at my peak
and putting everything into what I do,

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but at the end, when I turned 30
I got a stress-related illness.

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I got an ulcer,
I got some issues.

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The stress begins already from the school.

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You have to have great numbers,
better grades, you have to perform.

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Hobbies are not really hobbies any more,
they almost become like a job,

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more and more demanding.
Even younger people get stressed

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and burnouts are actually real
even for 20-year-olds.

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The roots of the stress are in
the culture. - Just go, go, go, go.

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Many of us get caught in that trap where
we want to out-hustle our outperform.

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We have to be productive all the time,
take care of your family,

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work out, run your business,
take care of your job.

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It's about doing things
too much and too vigorously.

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Short-term acute stress
can be good for psychology.

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Let's say you're working.

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Having that mild stress can make you
more productive and focused on your work.

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When there is too much short-term stress,
it can actually become long-term stress.

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It can become chronic stress.
That is when people don't notice

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that they are stressed.

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Chronic stress
is like a disease or a plague.

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That is the number one reason
for absenteeism from work,

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for burnouts and even
leading to many chronic diseases.

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If you're not able to
calm down your body and mind,

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you are also more self-centered.

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People who are more stressed
have more rumination.

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Stress becomes their way of life.

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When you are in that mindset that you
don't even notice the feeling of stress,

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you're not any more
mindfully managing your stress.

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People are stressed and they
don't know how to down-regulate,

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how to shift down into this
kind of parasympathetic state.

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Nervous system.

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The autonomous nervous system
can be divided into two parts:

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the parasympathetic nervous system
and the sympathetic nervous system.

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The parasympathetic nervous system
is the so-called "rest and digest".

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Your heart rate lowers, your ability
to get oxygen in lowers as well

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and you're ready to digest food and relax.

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The sympathetic nervous system's
activated state

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can be also described
as the fight or flight.

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Your heart rate goes up,
your ability to take oxygen increases,

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your ability to get signals from the
environment through your eyes increases.

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You're basically running your system
in an overclocked state.

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It keeps us awake, alive,
in survival mode in many ways.

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It's just so draining and your
nervous system will just eventually

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be such a wear and tear on you.
- It reduces your ability to digest food.

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People who are chronically stressed
often have got issues

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because they are
not spending enough time

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in the parasympathetic nervous
system's activated state.

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Although your
physiological organism is not

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under any considerable
real serious source of threat,

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your nervous system
is still perceiving the situations

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as potential problems and threats.

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Amygdala.

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The amygdala is one of
the oldest parts of our brain.

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It's called the fear center for a reason.
It controls the physiological responses

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to stress, fear and dangers.

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For example, if you see a snake,
that will activate the amygdala,

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which will activate your
fight and flight nervous system

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and prepare you for rapid action.
- The amygdala is essential for survival

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because it helps us react to dangers
and physical threats much faster.

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It helps to mobilize all the resources,
gives you the alertness and energy

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to escape this harm
and get back into safety.

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In the modern world, the amygdala
can many times be misalarmed.

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Social media, news,
different fears going on.

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Politicians, government, things like that.

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If there is a phone alarm,
that can also activate your amygdala

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and make you more stressed.
Or traffic noise.

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The more the amygdala gets activated,
the more stress responses you accumulate.

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If it's too much, too excessive times
the amygdala gets activated,

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then the stress can become chronic. - It's
important to train our nervous system

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to be in and out of this arousal state.

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It's not to not feel the stress,
it's how to unstress

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when you feel stressed
for a longer period of time.

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Look at a dog. If you hear a knock
on the door, the dog wakes up.

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It's aggressive, fight or flight,
wants to know who's there.

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A second later, once it understands
there's no danger, it goes back to sleep.

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Other creatures are much more
adept at switching states

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much quicker than us. They can switch
everything off, be back at resting,

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in that "rest and digest".
Humans, we're not so good at that.

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Humans of the past faced
primarily stressors of survival.

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Nowadays our stress is slightly different,
associated with sleep deprivation,

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working too much, social media
and environmental pollution.

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However, not all stress is bad.

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In fact we need some stressors
to stay optimal and healthy.

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For example, exercise and working out
are fundamentally stressful to the body.

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We're breaking down muscle tissue
and releasing stress hormones.

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But after we've recovered from it,
we actually get stronger.

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On the other hand, a sedentary
lifestyle makes us more fragile

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and increases the risk of many diseases.

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So how can we leverage
stress to our advantage

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and collaborate with it to become stronger
and healthier versions of ourselves?

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Stages of stress.

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Stress can be divided into
three different stages.

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First there is the stressor,
which can be emotional,

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physical or even mental.

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It's very useful to analyze
and become aware

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of what is actually causing me the stress.

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Many people don't even know that. They
are in a high stress state all the time

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and they think for example
that they are working too much.

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But in reality there is some sort of
background noise in the workplace

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that is causing their nervous system
to be hyperalarmed all the time.

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It can even be a person.
It can be your working poster.

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It can be the air quality in the workplace
or the travel to the work.

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There are so many different stressors.
The next stage is distress.

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We have physiological response,
emotional response

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and it can also affect social functioning.

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This is where people normally become aware
that something is not in balance.

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In this stage, the most important thing
is the stress management.

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The final stage is the burnout.
The stress has become so prominent

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that it causes very-very clear symptoms

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which are deteriorating
your immunity, your mood.

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You become anxious or depressed.

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This final stage of stress
is the hardest to manage.

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Anyone who feels stressed out or burned
out should stop and assess the situation.

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What are the sources of stress,
how are they affecting you

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and if you can somehow transform them.
- What is stressing you out?

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What causes your mind and body
to be hyperalarmed or in a bad mood

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or just in a fight or flight state?
If you can remove that, remove that.

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If it's a loud noise in your office,
wear noise-canceling headphones.

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If it's about air quality, ventilate the
room more or get some room plants.

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If it's bad ergonomy,
you need to improve the ergonomy.

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If the stressor keeps
appearing in your life

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then the stress will always be there. - If
you have sleep issues, you cannot rest.

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Your fight or flight nervous system
is all the time active.

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And then come the problems:
heart palpitations,

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anxiety, depression, cardiovascular
issues, higher blood pressure and so on.

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All these signs are
kind of like an alarm for people:

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"Hey! Stop! Take it easy."

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If your body says
"I'm stressed, take a break",

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then we should have
the courage to take that break.

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Stress does have a direct impact
on our physical health and bodies,

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however a lot of stressors in our
environment aren't physical.

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More often than not,
they're mental and imagined.

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This kind of psychological stress can be
as harmful as physical stress itself.

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Imagined or real?

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The brain cannot really tell
if you are imagining something

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or if it is happening in real life.

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It actually doesn't matter
in what situation you're in,

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whether you are in an ice bath,
whether you are playing sports,

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whether you are writing a Facebook message
and someone didn't like it

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or has a bad comment. Stress is manifested
in the body in exactly the same way.

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Imagining a threat in your head
lights up the same regions in the brain

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as experiencing it in real time does.
For example,

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I'm sure you've seen a horror
movie. It increases your heart rate,

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you get anxious, it releases stress
hormones and it feels real, but it's not.

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At the same time your body perceives as
if it is real and treats it as a threat.

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And this all actually boils down
to the cellular level.

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Your cells are not responding
directly to the environment,

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but they respond to the different
neurochemicals and biomedical messengers

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that you are releasing
into your bloodstream.

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If you get stressed and release
thing like cortisol and adrenalin,

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your cells will react to that environment.

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Stress management.

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When you learn how to control your mind
and your emotional responses

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and your nervous system's reactiveness,

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you naturally build
more resilience to stress.

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Stress management is a learnable skill.
There's a split second in every moment

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to decide how you react.
If you practice something

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00:16:50,920 --> 00:16:55,560
like meditation or breathing techniques,
take a deep breath before every action,

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00:16:55,640 --> 00:17:00,560
it enables you a few seconds
to change the way how you respond,

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00:17:00,640 --> 00:17:04,600
to be less reactive.

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00:17:06,760 --> 00:17:11,760
The frustration can be
the actual thing that damages you,

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00:17:11,840 --> 00:17:15,320
not the thing that somebody
cut you in the traffic or a queue.

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00:17:15,400 --> 00:17:21,840
It's your emotional response. Emotion
does not always have to lead to behaviour.

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Let's say something is frustrating you
or making you angry.

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00:17:25,440 --> 00:17:30,480
Feel that emotion and realize
that this is making me upset

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00:17:30,560 --> 00:17:35,520
and just let it go. - Better stress
management is better response.

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00:17:35,600 --> 00:17:40,320
It's all about how you respond to the
e-mails and demands of other people

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00:17:40,400 --> 00:17:44,080
and especially demands
that you set for yourself.

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"It is not stress that kills us,
it is our reaction to it." - Hans Selye.

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Adapt & survive.

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00:18:05,400 --> 00:18:08,600
Every adaptation in the body
is a result of necessity.

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00:18:08,680 --> 00:18:12,680
If you don't use it, you lose it.
For example, let's take muscle.

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00:18:12,760 --> 00:18:16,800
If you were to be hospitalized
and you aren't able to move your muscles

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00:18:16,880 --> 00:18:20,400
or exercise, then eventually
those muscles will begin to deteriorate.

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00:18:20,480 --> 00:18:26,760
One of the funniest ideas I've picked
from Arthur Haines and Daniel Vitalis

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00:18:26,840 --> 00:18:33,680
who are these nature-based philosophers,
they coined the term

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{\an8}"homo fragilis",
the wise, but fragile human being.

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I remember, even in my school books
we had this future human.

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We'll be very thin,
we don't need muscle mass,

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we just need a lot of hair in our face
to filter the bad quality air we have.

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00:18:52,240 --> 00:18:57,720
A very dystopian picture
of this almost alien-like being

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that we are sort of becoming.
If you look at a human being

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00:19:03,240 --> 00:19:08,560
from let's say the paleolithic era,
it had a much stronger bone structure,

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much more muscle mass,
more nutrient intake.

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00:19:12,360 --> 00:19:17,160
Physiologically we've been
actually domesticating ourselves.

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00:19:17,240 --> 00:19:20,880
And that's kind of the core idea:

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00:19:20,960 --> 00:19:26,440
if we really want to build the resilience
and stress buffers and all of these,

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00:19:26,520 --> 00:19:31,040
we need to really mimic
many of the aspects of our lifestyles

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that have been evolving
for a very long time.

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00:19:34,960 --> 00:19:39,800
Because our modern environment is quite
different from our ancestral environment,

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we don't really experience the same
stressors as we did in the past.

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Most people don't fast, they don't
experience the cold nor the heat.

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00:19:48,560 --> 00:19:53,680
That's why we may lose some of our
ability to tolerate those stressors.

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The body's constantly trying
to find this state of efficiency.

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That's why it's so important
to keep those pathways open,

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00:20:00,520 --> 00:20:04,240
that's why we do those kinds of positive
stress like expose ourselves to the cold,

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00:20:04,320 --> 00:20:09,920
like fasting, sauna, a physical workout,
lifting weights, things like that.

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If we don't keep those pathways open,

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the body doesn't have a use for those
and it diverts the energy elsewhere.

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00:20:16,760 --> 00:20:20,200
The ability to adapt
is essential for survival

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00:20:20,280 --> 00:20:25,000
because the environment is always
going to be challenging us in some way

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00:20:25,080 --> 00:20:28,280
and exposing us to various stressors.

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00:20:32,160 --> 00:20:37,800
If we think about decades back,
we had very different means for survival

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00:20:37,880 --> 00:20:42,040
or skills that we needed.
We actually needed to survive

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00:20:42,120 --> 00:20:46,640
with hunting food
and learning to build a shelter.

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00:20:47,440 --> 00:20:51,440
In today's society we don't have to
worry about survival that much.

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00:20:51,520 --> 00:20:54,760
We have food everywhere, we have shelter

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00:20:54,840 --> 00:20:58,600
and all of these hedonistic pleasures
that we can go after.

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00:20:58,680 --> 00:21:04,560
It's more about the question of staying
healthy and happy during our lifespan.

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Dopamine.

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00:21:12,440 --> 00:21:17,160
Our modern environment is quite different
from our ancestral environment,

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00:21:17,240 --> 00:21:22,240
but at the same time our bodies are still
the same bodies we had in the past.

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00:21:22,320 --> 00:21:26,240
We have this evolutionary jet lag.

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00:21:26,320 --> 00:21:29,720
We have these primal bodies,
but we live in a modern world.

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00:21:29,800 --> 00:21:33,240
This can cause some incoherence.

284
00:21:33,320 --> 00:21:37,520
It's so convenient to just
drive through and order the burger.

285
00:21:37,600 --> 00:21:42,040
It's so easy to scoop a few candies
in the bag, weigh it off and out you go.

286
00:21:45,760 --> 00:21:49,280
There's fast food all around us.
We might feel sad

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00:21:49,360 --> 00:21:53,120
or we might want some comfort food,
reach for the sugar, reach for candies.

288
00:21:53,200 --> 00:21:56,600
These might make us feel good,
feel happy, alert or alive,

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00:21:56,680 --> 00:21:59,800
hyperactive for a little bit of time,
but there's always the crash.

290
00:21:59,880 --> 00:22:03,480
And then what are you gonna do?
Go back and find the same thing again.

291
00:22:03,560 --> 00:22:08,200
You want to chase the dragon
of that high, that emotional feeling.

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00:22:08,280 --> 00:22:12,920
The reason why we like
sugary things, chocolate and sex

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00:22:13,000 --> 00:22:17,000
is that it gives us a feeling of reward
and releases this dopamine.

294
00:22:17,080 --> 00:22:20,120
That's actually why we have
so many sick people today.

295
00:22:20,200 --> 00:22:25,040
They find bad behavioral patterns
and are trapped in those vicious cycles.

296
00:22:25,120 --> 00:22:29,600
The dopamine, the chocolate,
the smartphone, those are not the issues.

297
00:22:29,680 --> 00:22:32,840
The issue is our inability
to control our behaviour.

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00:22:32,920 --> 00:22:36,920
It's almost like the set of skills
that we need in today's society

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00:22:37,000 --> 00:22:40,960
is reverse that of those
that we needed decades ago

300
00:22:41,040 --> 00:22:45,040
when we actually had to have
the dopamine to go after these things.

301
00:22:45,120 --> 00:22:49,840
Now we have to use more of these
sort of cognitive inhibition skills

302
00:22:49,920 --> 00:22:55,240
that every time we see a food queue
or social media announcement

303
00:22:55,320 --> 00:22:59,640
that we won't be rushing to them.
Because this will create a stress loop.

304
00:22:59,720 --> 00:23:03,280
Every time we get something
we feel like we need to respond to that.

305
00:23:03,360 --> 00:23:08,320
What kind of cues are actually leading
to the habits, for you to get the reward?

306
00:23:08,400 --> 00:23:13,160
Becoming aware. Let's say you see
a friend and you immediately think,

307
00:23:13,240 --> 00:23:16,720
okay, let's grab a beer
or something like that.

308
00:23:16,800 --> 00:23:21,360
Or you go into a certain place
which has a certain smell,

309
00:23:21,440 --> 00:23:24,920
like the smell of a cookie
or something like that.

310
00:23:25,000 --> 00:23:28,240
And you immediately... You don't
even think. Let's take the cookie.

311
00:23:28,320 --> 00:23:33,080
When you learn to see
and be mindful about these different cues,

312
00:23:33,160 --> 00:23:37,160
you are actually being able
to change these, if you would like.

313
00:23:40,760 --> 00:23:43,800
{\an8}I like actually biohacking in general,

314
00:23:43,880 --> 00:23:47,200
because it's not like ideology,
religion or philosophy.

315
00:23:47,280 --> 00:23:51,600
It's like a toolbox
and there's this community of biohackers,

316
00:23:51,680 --> 00:23:54,760
they just bring all the tools
in this one box

317
00:23:54,840 --> 00:23:58,280
and you can take whatever
tool you want out of this box.

318
00:23:58,360 --> 00:24:02,600
You have this friend's
pizza party, beer party.

319
00:24:02,680 --> 00:24:07,640
You don't kind of restrict yourself
because you know you have tools available.

320
00:24:07,720 --> 00:24:12,440
You eat this pizza and drink this beer,
which is of course no good for you,

321
00:24:12,520 --> 00:24:15,760
but because of friends and
socializing you still do that.

322
00:24:15,840 --> 00:24:20,640
So, what I do in these cases,
family gatherings and things like that,

323
00:24:20,720 --> 00:24:25,320
I know that Mondays are always
the empty days for me.

324
00:24:25,400 --> 00:24:28,960
And I know that
I can recover by doing this.

325
00:24:29,040 --> 00:24:33,520
Also adding to the fasting,
Wim Hof breathing technique

326
00:24:33,600 --> 00:24:38,880
that optimizes your immunity, your
healing processes that already happen.

327
00:24:38,960 --> 00:24:44,560
Combining those two things is so powerful
that you really can allow yourself

328
00:24:44,640 --> 00:24:49,160
to indulge into these
unhealthy foods from time to time.

329
00:24:49,240 --> 00:24:55,000
{\an8}I consider lifestyle as a kind of system.
I apply that system 90% of the time.

330
00:24:55,080 --> 00:24:58,120
{\an8}10% of the time I just go with the flow.

331
00:24:58,200 --> 00:25:02,120
If I go out with friends
and they have beers

332
00:25:02,200 --> 00:25:07,520
I join them and I drink a beer.
I drink a glass of wine, maybe two.

333
00:25:07,600 --> 00:25:12,920
If you apply the rule of 80-20 or 90-10,
then you can enjoy all the moments in life

334
00:25:13,000 --> 00:25:17,160
and go back the next day,
applying your system again

335
00:25:17,240 --> 00:25:21,800
so that you still stay healthy
and can enjoy life.

336
00:25:24,160 --> 00:25:28,400
Eating habits.

337
00:25:28,480 --> 00:25:33,080
We have been taught that
we should eat multiple times per day

338
00:25:33,160 --> 00:25:36,280
to keep the metabolism up, so to speak.

339
00:25:36,360 --> 00:25:40,800
Breakfast, AM snack, lunch.

340
00:25:40,880 --> 00:25:46,280
PM snack, dinner, bedtime snack.

341
00:25:46,360 --> 00:25:51,760
But what it actually does is spiking
the blood glucose and also the insulin

342
00:25:51,840 --> 00:25:55,840
multiple times per day.
You can think it like this:

343
00:25:55,920 --> 00:25:59,960
the more often you spike
the blood glucose and the insulin,

344
00:26:00,040 --> 00:26:03,240
your body eventually
becomes resistant to it.

345
00:26:03,320 --> 00:26:08,440
The same thing also happens when you have
multiple stressors throughout the day.

346
00:26:08,520 --> 00:26:14,200
You secrete cortisol and the receptors
actually receiving the hormones,

347
00:26:14,280 --> 00:26:17,720
they become resistant.
They are like: "Uh, enough of this."

348
00:26:17,800 --> 00:26:21,080
And then you need to
secrete even more and more

349
00:26:21,160 --> 00:26:26,960
and this is kind of a snowball effect
which eventually can lead to diabetes

350
00:26:27,040 --> 00:26:31,320
and also chronic stress.
- Before someone develops diabetes,

351
00:26:31,400 --> 00:26:36,000
they usually live years with prediabetes.
Prediabetes is a serious health condition

352
00:26:36,080 --> 00:26:39,520
where blood sugar levels are higher
than normal, but not high enough yet

353
00:26:39,600 --> 00:26:44,480
to be diagnosed as type II diabetes.
It's more common than you would think.

354
00:26:44,560 --> 00:26:48,560
For example, more than
1 in 3 Americans have prediabetes.

355
00:26:48,640 --> 00:26:51,960
Different foods affect
blood sugar levels differently.

356
00:26:52,040 --> 00:26:56,000
For example, simple sugars and carbs will
spike your blood sugar levels much more

357
00:26:56,080 --> 00:27:00,040
than proteins and fat. You can
check each food's glycemic index

358
00:27:00,120 --> 00:27:03,440
which tells you how the food
impacts blood sugar levels.

359
00:27:03,520 --> 00:27:06,720
The higher the number,
the bigger the impact.

360
00:27:06,800 --> 00:27:10,440
Generally it's a good idea
to aim for lower glycemic index foods.

361
00:27:10,520 --> 00:27:16,120
Instead of always taking the banana,
go with less sugary like the green kiwi.

362
00:27:16,200 --> 00:27:19,800
That's a better option.

363
00:27:19,880 --> 00:27:23,960
Instead of eating a huge
amount of fruit, go with berries.

364
00:27:28,600 --> 00:27:33,520
Changing your eating habits
is as crucial as changing the actual food.

365
00:27:33,600 --> 00:27:37,960
Let's say you have a hamburger and a Coke.

366
00:27:38,040 --> 00:27:41,440
It takes you five minutes,
a thousand calories, boom!

367
00:27:41,520 --> 00:27:45,360
You don't even realize you have some
so-called "food" in your system.

368
00:27:45,440 --> 00:27:48,600
When you're stressed out,
your body is more prone

369
00:27:48,680 --> 00:27:52,120
to storing the calories
that you eat as body fat,

370
00:27:52,200 --> 00:27:55,600
because the stressed out response
is going to shut down digestion.

371
00:28:01,400 --> 00:28:06,360
So the longer time
you actually spend with the food,

372
00:28:06,440 --> 00:28:12,440
the better the digestion also works.
Take at least 20 minutes for the eating

373
00:28:12,520 --> 00:28:17,480
and do not use laptop or watch TV
and stimulate yourself,

374
00:28:17,560 --> 00:28:21,600
but concentrate on eating.
Be mindful about eating.

375
00:28:25,120 --> 00:28:30,600
Time restricted eating.

376
00:28:30,680 --> 00:28:34,800
If you talk about the nutrition
and the diets in the whole world,

377
00:28:34,880 --> 00:28:38,440
there is only one thing
that is common in all continents,

378
00:28:38,520 --> 00:28:41,880
every religion, every population.

379
00:28:41,960 --> 00:28:45,760
It's fasting.
Exactly this part where you don't eat.

380
00:28:45,840 --> 00:28:50,360
The first thing people think about
when they hear "fasting" is starvation.

381
00:28:50,440 --> 00:28:55,280
Truth of the matter is that
it's very hard for humans to starve

382
00:28:55,360 --> 00:28:59,320
if they just skip breakfast
because we carry thousands of calories

383
00:28:59,400 --> 00:29:02,520
in our adipose tissue all the time with us

384
00:29:02,600 --> 00:29:07,000
and in order to reach the starvation
state we would have to fast for days,

385
00:29:07,080 --> 00:29:10,680
even weeks. - Back in the old days
the hunter-gatherers running around

386
00:29:10,760 --> 00:29:14,440
and maybe they're successful,
maybe they find the kill, find the meat,

387
00:29:14,520 --> 00:29:17,680
but what happens in between,
if they're unsuccessful?

388
00:29:17,760 --> 00:29:22,320
Humans are actually able to survive
without food for long periods of time.

389
00:29:22,400 --> 00:29:26,480
Fasting has helped humans to survive
before we had access to

390
00:29:26,560 --> 00:29:31,160
supermarkets and refrigerators.
In fact, during evolution,

391
00:29:31,240 --> 00:29:35,080
individuals whose brains and bodies
functioned well in a fasted state

392
00:29:35,160 --> 00:29:38,640
were successful in acquiring food,
enabling their survival and reproduction.

393
00:29:38,720 --> 00:29:43,600
If you're not used to any form of
intermittent fasting, you will experience

394
00:29:43,680 --> 00:29:48,440
higher levels of hunger and discomfort
when you do skip a meal.

395
00:29:48,520 --> 00:29:53,400
It's not necessarily caused by
the fasting or the skipping of the meal.

396
00:29:53,480 --> 00:29:57,840
It's just caused by your body's inability
to tolerate this type of a stressor.

397
00:29:57,920 --> 00:30:01,320
If you were to practice fasting
on a regular basis,

398
00:30:01,400 --> 00:30:06,520
you would build up your body's ability
to tolerate this kind of stress response.

399
00:30:06,600 --> 00:30:09,680
You will also become
more robust and stronger

400
00:30:09,760 --> 00:30:12,920
against various
nutrition-related stressors.

401
00:30:13,000 --> 00:30:16,560
During the fasting time
you actually heal your body.

402
00:30:16,640 --> 00:30:20,160
You actually increase your potential,
you get stronger,

403
00:30:20,240 --> 00:30:24,760
you get mind focus. There are
lots of benefits that you get

404
00:30:24,840 --> 00:30:30,240
just by fasting for let's say
12 hours, 16 hours, 20 hours.

405
00:30:30,320 --> 00:30:35,880
Maybe even 5-7 days. - Fasting is another
example of these hormetic stressors

406
00:30:35,960 --> 00:30:40,000
that in moderation and small amounts will
elicit a positive response in the body.

407
00:30:40,080 --> 00:30:44,800
In addition to the health benefits,
intermittent fasting is also practical

408
00:30:44,880 --> 00:30:49,280
in this modern society where
we're surrounded by food all the time.

409
00:30:49,360 --> 00:30:54,360
It's especially useful when traveling,
when you don't have access to quality food

410
00:30:54,440 --> 00:30:58,360
you can just skip
a few meals and say to yourself

411
00:30:58,440 --> 00:31:01,640
that you are doing some fasting
and getting some health benefits from it.

412
00:31:01,720 --> 00:31:05,000
There are many types of fasting,
but they all follow the same principle

413
00:31:05,080 --> 00:31:08,160
which entails restricting
the eating window.

414
00:31:08,240 --> 00:31:14,680
The easiest way to start is delaying
breakfast or having an early dinner.

415
00:31:17,760 --> 00:31:21,680
Micronutrients.

416
00:31:21,760 --> 00:31:26,720
One of the key nutrients your body uses
to deal with stress is magnesium.

417
00:31:26,800 --> 00:31:30,720
Magnesium is important for regulating
the autonomous nervous system

418
00:31:30,800 --> 00:31:35,680
and relaxation as well. But the problem is
that stress depletes magnesium

419
00:31:35,760 --> 00:31:39,840
by activating the sympathetic
nervous system and on top of that,

420
00:31:39,920 --> 00:31:43,040
we don't get that much magnesium
from our food either

421
00:31:43,120 --> 00:31:48,240
because of soil depletion, erosion,
food processing and eating a poor diet.

422
00:31:48,320 --> 00:31:52,960
The amount of micronutrients
in the foods have been downward trending

423
00:31:53,040 --> 00:31:58,440
for the past 50 years and actually
even accelerating in the past 15 years.

424
00:31:59,560 --> 00:32:03,240
Most people are needing extra magnesium.

425
00:32:03,320 --> 00:32:08,560
They're not necessarily highly deficient,
but they're functionally deficient

426
00:32:08,640 --> 00:32:12,880
which means that they're not getting
the optimal amount for their bodies.

427
00:32:12,960 --> 00:32:18,640
This is not something that you can just
scan yourself and feel you lack it or not.

428
00:32:18,720 --> 00:32:22,880
You have to do the lab tests.

429
00:32:23,920 --> 00:32:29,160
The first step is to go with eating
whole foods, not processed foods.

430
00:32:29,240 --> 00:32:33,160
Not foods with a long label
of different ingredients.

431
00:32:33,240 --> 00:32:36,560
Go with foods that are nutrient dense.

432
00:32:36,640 --> 00:32:41,440
That is the best way to fix any
deficiencies in micronutrients.

433
00:32:41,520 --> 00:32:45,000
Liver is like a natural multivitamin.

434
00:32:45,080 --> 00:32:50,320
It contains most of the vitamins
and minerals your body needs.

435
00:32:52,360 --> 00:32:56,800
Another good example is the egg yolk.

436
00:32:59,000 --> 00:33:01,200
Gut health.

437
00:33:02,600 --> 00:33:08,840
What we did to our environment
we pretty much did to our intestines.

438
00:33:15,360 --> 00:33:19,840
I think one of the biggest problems
for our gut health

439
00:33:19,920 --> 00:33:25,200
has been all the processed food.
We often think about those just as like,

440
00:33:25,280 --> 00:33:29,000
well, there is probably a bit
too much sugar or carbohydrates.

441
00:33:29,080 --> 00:33:34,880
But we don't think at the level of, are
you feeding the bad bacteria in your gut

442
00:33:34,960 --> 00:33:38,640
or are you basically...
If I'd have a soil,

443
00:33:38,720 --> 00:33:42,680
and I'm a farmer, I love that stuff,
like hands-on, thinking about

444
00:33:42,760 --> 00:33:47,120
how do I enrich this soil so that I can
plant seeds there that are strong

445
00:33:47,200 --> 00:33:51,840
and have vigor and all that.
If you think about your gut as this soil,

446
00:33:51,920 --> 00:33:57,400
and you're basically throwing just like
shitty pesticides and all that in there.

447
00:33:57,480 --> 00:34:01,160
You're pretty much getting
very weak plants.

448
00:34:01,240 --> 00:34:04,400
So that's kind of the metaphor:

449
00:34:04,480 --> 00:34:08,480
we haven't thought about many
semi-unhealthy foods

450
00:34:08,560 --> 00:34:13,640
at the level of, how does this sweetener
for example affect gut bacteria?

451
00:34:13,720 --> 00:34:17,320
Does it feed the good stuff
or does it feed the bad stuff?

452
00:34:17,400 --> 00:34:20,640
And I remember
one of the classic studies was

453
00:34:20,720 --> 00:34:24,400
this one professor who
fed his son just a McDonalds diet

454
00:34:24,480 --> 00:34:30,080
and he basically cut out 40%
of the bacterial diversity from his gut.

455
00:34:30,160 --> 00:34:34,680
That just gives you
the idea to keep in mind

456
00:34:34,760 --> 00:34:39,800
that when we go a bit deeper from
the macronutrients, protein and carbs

457
00:34:39,880 --> 00:34:43,960
into a world of bacteria,
then you need to start thinking about

458
00:34:44,040 --> 00:34:47,880
what else is in the food
that's affecting the soil.

459
00:34:49,040 --> 00:34:55,040
If we feed that soil with more life, that
life expresses itself with more complexity

460
00:34:55,120 --> 00:35:00,000
and that complexity means more
neuroconnections, more new ideas.

461
00:35:00,080 --> 00:35:06,840
I think it's fascinating that we are
going in the right direction at least.

462
00:35:08,120 --> 00:35:11,400
We're not simplifying it
into specific ingredients

463
00:35:11,480 --> 00:35:15,400
that are anti-inflammatory for example
and supporting high performance.

464
00:35:15,480 --> 00:35:18,800
We are basically looking at diversity
and how that supports resilience

465
00:35:18,880 --> 00:35:22,800
and your health and connectivity
to the environment around you.

466
00:35:22,880 --> 00:35:26,160
There are many ways that you can be more
connected with your local food supply.

467
00:35:26,240 --> 00:35:31,400
For example, go to the farmer's market
and buy produce that grows in your region.

468
00:35:31,480 --> 00:35:34,680
Or go pick some mushrooms
and berries in the forest.

469
00:35:34,760 --> 00:35:39,120
Growing your own herbs and plants
at home is also a pretty good alternative.

470
00:35:41,440 --> 00:35:44,880
Environmental stress.

471
00:35:44,960 --> 00:35:49,000
Most people today are living
in city environments.

472
00:35:52,920 --> 00:35:57,880
We basically lost something that
can be considered in medical terms

473
00:35:57,960 --> 00:36:02,400
as homeostasis:
that you are in a healthy balance

474
00:36:02,480 --> 00:36:05,600
with different aspects and systems
in your environment.

475
00:36:05,680 --> 00:36:09,920
In a modern environment,
people lose that balance.

476
00:36:11,520 --> 00:36:17,840
They lose connection to themselves
and to the very immediate environment.

477
00:36:17,920 --> 00:36:23,080
They lose connection to their true nature
as what it means to be for example human.

478
00:36:23,160 --> 00:36:27,720
This is what causes many of the
imbalances that lead to chronic disease.

479
00:36:28,400 --> 00:36:33,480
Often when people go camping,
they're like astronauts going to space.

480
00:36:33,560 --> 00:36:36,960
They have all this gear.
Backpacks full of things,

481
00:36:37,040 --> 00:36:40,760
camping gear, all kinds of survival gear.

482
00:36:40,840 --> 00:36:44,520
As if they had lost
a connection to their true selves,

483
00:36:44,600 --> 00:36:47,840
that they actually are a part of nature.

484
00:36:49,720 --> 00:36:54,800
We are so disconnected,
so alienated from our true nature

485
00:36:54,880 --> 00:36:59,760
that we need all this protective
equipment to keep nature away from us.

486
00:36:59,840 --> 00:37:04,400
If you spend some time in nature,
step-by-step you start to learn

487
00:37:04,480 --> 00:37:10,280
and see that you need
less and less equipment and things.

488
00:37:10,360 --> 00:37:14,840
That the environment can actually
fulfill everything you need

489
00:37:14,920 --> 00:37:18,880
in terms of food, shelter and survival.

490
00:37:18,960 --> 00:37:22,800
But very few people nowadays
know how to do that.

491
00:37:22,880 --> 00:37:26,040
People often forget
many of these principles,

492
00:37:26,120 --> 00:37:30,160
but when they get to a crisis
like a pandemic or a lockdown,

493
00:37:30,240 --> 00:37:34,080
that is when they suddenly
want to be in nature,

494
00:37:34,160 --> 00:37:38,880
that is suddenly when they want
to learn to be self-sustainable,

495
00:37:38,960 --> 00:37:42,160
that's when they suddenly
want to learn to hunt

496
00:37:42,240 --> 00:37:45,840
to gather their own wealth from nature.

497
00:37:49,200 --> 00:37:52,480
Your environment dictates
the default state of your mind.

498
00:37:52,560 --> 00:37:56,400
The more time you spend in a particular
environment, the more used to it you get.

499
00:37:56,480 --> 00:38:00,200
For example, if you've never been
in a noisy city before,

500
00:38:00,280 --> 00:38:03,680
at first it's gonna be pretty stressful
and create some anxiety.

501
00:38:03,760 --> 00:38:07,600
But after a while you're gonna get
used to it and you barely even notice

502
00:38:07,680 --> 00:38:12,440
all the noise, the bright lights,
traffic and all the other distractions.

503
00:38:18,760 --> 00:38:24,480
If you take a wild animal from its
natural habitat and put it into a zoo,

504
00:38:24,560 --> 00:38:29,680
what we want to do is of course
give kind of the proper nutrition

505
00:38:29,760 --> 00:38:32,920
that the species eats
in its wild environment

506
00:38:33,000 --> 00:38:37,640
and kind of hack the environment
to suit its needs.

507
00:38:37,720 --> 00:38:41,440
Now we've done that as human beings.

508
00:38:41,520 --> 00:38:45,800
We've been living indoors
for quite a while

509
00:38:45,880 --> 00:38:50,880
and we still have this innate
gravitation towards the environment

510
00:38:50,960 --> 00:38:55,520
we grew up in for literally
a few hundred thousand years at least.

511
00:38:55,600 --> 00:39:01,280
So I think that's itself very stressful.

512
00:39:03,840 --> 00:39:08,920
Spending time in nature is relaxing.
A lot of people can attest to that.

513
00:39:09,000 --> 00:39:13,160
As humans we've evolved to be
in nature most of the time.

514
00:39:13,240 --> 00:39:18,560
It does have a direct effect on
our physiology as well as our psychology.

515
00:39:18,640 --> 00:39:22,440
Research has found that this kind of
"forest bathing", as it's called

516
00:39:22,520 --> 00:39:26,320
has many health benefits. It lowers
stress hormones, relaxes the mind,

517
00:39:26,400 --> 00:39:30,080
lowers inflammation and oxidative stress
and other similar benefits.

518
00:39:30,160 --> 00:39:34,640
Forest bathing enhances
human natural killer cell activity

519
00:39:34,720 --> 00:39:38,640
and expression of anti-cancer proteins.

520
00:39:40,480 --> 00:39:44,760
Once you escape the city environment
and you go to a forest for example,

521
00:39:44,840 --> 00:39:50,400
you're actually exposed to
a wide variety of different bacteria,

522
00:39:50,480 --> 00:39:54,240
fungus and so on in the air.
That supports your immunity

523
00:39:54,320 --> 00:39:57,960
and stimulates it in a beneficial way.

524
00:40:00,560 --> 00:40:05,240
Everything is very sterile
in the modern environment.

525
00:40:05,320 --> 00:40:08,600
We're afraid of pathogens,
bacteria and viruses.

526
00:40:08,680 --> 00:40:13,360
But the truth is that we need
those things, we need the bacteria,

527
00:40:13,440 --> 00:40:18,440
because our bodies are made of trillions
of different non-human lifeforms.

528
00:40:18,520 --> 00:40:24,440
They help us to digest our food, produce
energy and keep our immune system strong.

529
00:40:24,520 --> 00:40:28,040
Immune system.

530
00:40:31,320 --> 00:40:35,640
We have two immune systems.
One is the innate immune system,

531
00:40:35,720 --> 00:40:40,520
the one that we're born with. The second
one is the adaptive immune system,

532
00:40:40,600 --> 00:40:43,920
the one we build up
throughout our lifetime

533
00:40:44,000 --> 00:40:48,240
based upon what exposure we experience
and what lifestyle habits we have.

534
00:40:48,320 --> 00:40:52,360
So imagine, we are living
in a very sterile environment.

535
00:40:52,440 --> 00:40:56,440
We use a bunch of chemicals,
detergents and disinfectants all the time.

536
00:40:56,520 --> 00:40:59,640
We may end up doing
ourselves a disservice

537
00:40:59,720 --> 00:41:02,920
by weakening our adaptive immune system.

538
00:41:06,440 --> 00:41:11,920
Everyone knows that trees
and plants help us to breathe.

539
00:41:12,000 --> 00:41:16,360
They produce oxygen for us, but they
also have other quite beneficial effects

540
00:41:16,440 --> 00:41:20,840
in terms of secreting essential oils
and all the particles into the air

541
00:41:20,920 --> 00:41:25,320
that we can inhale and that in turn
can strengthen our immune system

542
00:41:25,400 --> 00:41:30,040
as well as improve our respiration.
We need to kind of expose ourselves

543
00:41:30,120 --> 00:41:34,840
to these kinds of ingredients, as our
immune system needs to adapt to them.

544
00:41:34,920 --> 00:41:39,120
If we were to completely avoid
all different viruses, pathogens,

545
00:41:39,200 --> 00:41:44,160
bacteria and ingredients, our immune
system would get weaker in a way

546
00:41:44,240 --> 00:41:47,840
because we don't get the reference
experience and the exposure.

547
00:41:53,240 --> 00:41:56,720
In a city environment you have to
bring nature into your apartment,

548
00:41:56,800 --> 00:42:02,240
for example, you can use air-purifying
plants and filtration technologies.

549
00:42:02,320 --> 00:42:07,800
You can use essential oils
and red light panels and so on

550
00:42:07,880 --> 00:42:11,360
if you don't have access
to direct sunlight.

551
00:42:11,440 --> 00:42:16,880
Most of the biohacking tools,
funnily enough, are kind of band aids

552
00:42:16,960 --> 00:42:23,040
to try to mimic those
very comforting and calming effects

553
00:42:23,120 --> 00:42:26,240
that we grew up with, evolutionarily.

554
00:42:26,320 --> 00:42:30,800
Most of these technologies
are beneficial for a modern man

555
00:42:30,880 --> 00:42:35,320
living in concrete environments,
but once you escape that concrete jungle,

556
00:42:35,400 --> 00:42:38,760
you don't need a lot of these technologies

557
00:42:38,840 --> 00:42:41,920
because you can be
already in your natural habitat.

558
00:42:44,280 --> 00:42:47,560
"The art of medicine consists of
amusing the patient"

559
00:42:47,640 --> 00:42:51,200
"while nature cures the disease."
- Voltaire.

560
00:42:53,000 --> 00:42:56,440
Productivity.

561
00:42:56,520 --> 00:43:00,160
You have to understand that your best
work happens when you are healthy,

562
00:43:00,240 --> 00:43:04,120
alert and ready to do
what you need to do.

563
00:43:04,200 --> 00:43:10,400
If you are tired, sleep-deprived
or not a nice person to be around

564
00:43:10,480 --> 00:43:15,000
because you're so stressed and reactive,
you're not going to do your best work.

565
00:43:16,760 --> 00:43:20,000
The way to find balance
between work and health

566
00:43:20,080 --> 00:43:23,960
starts by understanding
that most growth doesn't happen

567
00:43:24,040 --> 00:43:27,080
when you stimulate something.

568
00:43:27,160 --> 00:43:31,760
When you go to the gym, your muscle
doesn't grow when you stimulate it.

569
00:43:31,840 --> 00:43:35,080
It grows when you are resting.

570
00:43:35,160 --> 00:43:38,240
Similarly, when you learn something,
when you read a book,

571
00:43:38,320 --> 00:43:41,840
the stimulus, what happens in that
situation, is not what leads to learning,

572
00:43:41,920 --> 00:43:45,880
but it's actually when you sleep.
In a similar way, the most effective work

573
00:43:45,960 --> 00:43:50,040
is a result of adequate recovery.
- I'm always saying to people,

574
00:43:50,120 --> 00:43:53,520
work hard, rest harder.

575
00:43:53,600 --> 00:43:57,480
So it's not only about looking at
how you interact with your tools,

576
00:43:57,560 --> 00:44:01,320
about having a standing desk
or a saddle chair

577
00:44:01,400 --> 00:44:05,960
or an ergonomic keyboard and the monitor
at the right height and level.

578
00:44:06,040 --> 00:44:11,520
You also look at how you recover,
how you sleep, cognitively.

579
00:44:11,600 --> 00:44:14,440
Productivity hacks.

580
00:44:14,520 --> 00:44:18,520
People have built up
different protocols and tools

581
00:44:18,600 --> 00:44:22,480
like the Pomodoro technique
where you're aiming to work

582
00:44:22,560 --> 00:44:26,680
20 minutes focused on one thing
or one task at a time.

583
00:44:26,760 --> 00:44:32,560
What is key for getting as many moments
of focused attention in your work day

584
00:44:32,640 --> 00:44:36,680
is actually the breaks
that you hold between those sessions.

585
00:44:36,760 --> 00:44:40,800
The problem is, there is only a certain
amount of information our brain can hold

586
00:44:40,880 --> 00:44:44,240
before it gets tired. The same applies
to running and lifting weights.

587
00:44:44,320 --> 00:44:47,360
You need to take a break and recover.

588
00:44:47,440 --> 00:44:51,320
{\an8}If your brain is constantly simulated,
if you're constantly working and thinking,

589
00:44:51,400 --> 00:44:56,320
you're focusing hard, then it's not going
to allow all this information to set in

590
00:44:56,400 --> 00:45:00,120
and you're going to get tired eventually.

591
00:45:00,200 --> 00:45:04,240
Sometimes the most productive
thing you could do is take a break.

592
00:45:05,400 --> 00:45:08,720
Instead of just sitting in front
of your computer all day long

593
00:45:08,800 --> 00:45:11,840
you have a break where
you get a little bit of movement,

594
00:45:11,920 --> 00:45:15,000
change the environment,
look at a completely different thing.

595
00:45:15,080 --> 00:45:20,200
Focus on the horizon or on the short
distance. Move your body a little bit.

596
00:45:20,280 --> 00:45:24,640
That often actually leads to more
creative ideas to come up.

597
00:45:30,480 --> 00:45:34,800
Most people think of high performance
culture and work in terms of

598
00:45:34,880 --> 00:45:38,760
putting as many hours
of effective time in as they can,

599
00:45:38,840 --> 00:45:43,720
but many studies in the last few years
have noticed that people get more done

600
00:45:43,800 --> 00:45:47,160
and they are more productive
if they do less, but more effectively.

601
00:45:47,240 --> 00:45:50,160
Sweden is shifting to a 6-hour work day.

602
00:45:50,240 --> 00:45:53,280
Finland's Prime Minister suggested
a 4-day workweek or 6-hour days

603
00:45:53,360 --> 00:45:57,160
I usually only work like
5-6 hours per day.

604
00:45:57,240 --> 00:46:00,320
Efficiency is doing things
in an efficient way.

605
00:46:00,400 --> 00:46:04,840
Effectiveness is doing the right things.
It's not about the hours you put in,

606
00:46:04,920 --> 00:46:08,640
but the way how you do
those hours that matters.

607
00:46:13,920 --> 00:46:16,960
Flow state.

608
00:46:17,040 --> 00:46:21,600
Humans are performing at their best
when they spend more time in a flow state.

609
00:46:21,680 --> 00:46:25,760
What happens is, your prefrontal cortex
that analyzes what you do

610
00:46:25,840 --> 00:46:30,080
shuts down and you just lose yourself,
you lose sense of time.

611
00:46:30,160 --> 00:46:34,320
You're just so focused on the work you do.
- You're not distracted by anything else,

612
00:46:34,400 --> 00:46:38,680
you're not doing any social media
while creating content, writing

613
00:46:38,760 --> 00:46:43,360
or creating a presentation.
You are blocking out things.

614
00:46:43,440 --> 00:46:49,480
The key here is ultimate mastery
of mindfulness and meditation.

615
00:46:49,560 --> 00:46:56,080
{\an8}Meditation increases the capability
of being focused on the present moment

616
00:46:56,160 --> 00:46:59,920
and being totally immersed
in what you're doing.

617
00:47:00,000 --> 00:47:03,600
The hippocampus is
the learning center of the brain.

618
00:47:03,680 --> 00:47:07,520
It's an area that activates
every time you learn new information

619
00:47:07,600 --> 00:47:12,200
or you memorize something. Meditation
increases activation in the hippocampus

620
00:47:12,280 --> 00:47:17,680
and helps you to consolidate
the memories you have learned.

621
00:47:24,920 --> 00:47:28,880
I still remember the day that I realized

622
00:47:28,960 --> 00:47:32,520
that I have never lived
in the present moment.

623
00:47:32,600 --> 00:47:37,640
That was kind of a shock.
We actually have this "now" moment.

624
00:47:37,720 --> 00:47:41,400
I've been either in the future or the past
or thinking about the future

625
00:47:41,480 --> 00:47:45,000
or rushing things
to get to the next thing.

626
00:47:45,080 --> 00:47:51,400
So learning to be in the now and being
mindful about your own life is the key.

627
00:47:51,480 --> 00:47:58,240
Then you can extend that into meditation
practice. It's not just for women.

628
00:47:58,320 --> 00:48:01,760
Meditation.

629
00:48:03,120 --> 00:48:07,400
I started thinking about my nervous
system and my stress levels

630
00:48:07,480 --> 00:48:13,320
in every concept in my life. How can I
reduce stress accumulating in my body?

631
00:48:13,400 --> 00:48:18,560
One of the biggest things that really
aided me with migraines was meditation.

632
00:48:22,120 --> 00:48:26,320
If you just imagine a threat,

633
00:48:26,400 --> 00:48:30,200
you will alarm your nervous system
and get that fight-or-flight state.

634
00:48:30,280 --> 00:48:34,680
Likewise, if you just imagine
a nice calm beach

635
00:48:34,760 --> 00:48:38,840
or the presence of your loved ones
or a positive moment,

636
00:48:38,920 --> 00:48:43,080
your brain will react to that
as if it were happening.

637
00:48:44,840 --> 00:48:51,120
We can see a correlation between
the years of meditation and amygdala size.

638
00:48:51,200 --> 00:48:57,640
In some studies, those who have meditated
for a long time have a smaller amygdala

639
00:48:57,720 --> 00:49:03,800
which means that by default they are
less reactive to external fear signals.

640
00:49:04,800 --> 00:49:09,840
Create more space between
your thoughts and your reactions

641
00:49:09,920 --> 00:49:14,080
and you can actually become aware
of different kinds of thoughts you have.

642
00:49:14,160 --> 00:49:19,280
They are not necessarily your thoughts,
just thoughts torturing you a little bit

643
00:49:19,360 --> 00:49:23,800
and then they go away. If you are
not attaching to these thoughts

644
00:49:23,880 --> 00:49:30,120
you become more free. - Meditation
alters brain structure and function

645
00:49:30,200 --> 00:49:33,760
and can help in managing
the nervous system and stress responses.

646
00:49:33,840 --> 00:49:36,920
How quickly you can
change your emotional state,

647
00:49:37,000 --> 00:49:42,040
how well you can be present
for your family and coworkers

648
00:49:42,120 --> 00:49:46,960
or just be present in the life,
that needs a little bit of effort.

649
00:49:47,040 --> 00:49:50,200
The quantification is not that obvious.

650
00:49:50,280 --> 00:49:53,680
Not like muscle growth
that you can actually see.

651
00:49:57,320 --> 00:50:03,520
The modern idea of exercise
with gym memberships and so on is flawed.

652
00:50:05,320 --> 00:50:09,080
Movement.

653
00:50:09,160 --> 00:50:12,720
If you think of the modern man
and how we work nowadays,

654
00:50:12,800 --> 00:50:16,160
we sit long periods of time
in front of our computers.

655
00:50:16,240 --> 00:50:20,160
We're basically physiologically
and biomechanically in a form

656
00:50:20,240 --> 00:50:23,480
that is not natural
and doesn't come naturally to us.

657
00:50:23,560 --> 00:50:26,480
Office workers spend too much time
at their desks, experts say.

658
00:50:26,560 --> 00:50:29,480
Average 8,6 hours per day.

659
00:50:29,560 --> 00:50:33,600
If you are inactive for
long periods of time during the day,

660
00:50:33,680 --> 00:50:37,240
what happens is your
lymphatic flow doesn't move.

661
00:50:37,320 --> 00:50:40,520
When you look at the human body,
the heart is a pump

662
00:50:40,600 --> 00:50:44,320
that pumps nutrients, blood
and oxygen all around the body.

663
00:50:44,400 --> 00:50:50,000
The lymphatic system doesn't have a pump.
It requires some kind of movement.

664
00:50:50,080 --> 00:50:53,400
It requires you to use your body
and your skeletal system

665
00:50:53,480 --> 00:50:58,040
and some gravity also,
by hitting your feet on the ground.

666
00:50:58,120 --> 00:51:03,480
That is key for making sure
that your body is functioning optimally.

667
00:51:05,120 --> 00:51:09,200
Those people who are metabolically
active throughout the day

668
00:51:09,280 --> 00:51:14,400
but don't incorporate any specific
movements or exercise

669
00:51:14,480 --> 00:51:20,120
or hobbies into their day are healthier
and have lower all-cause mortality

670
00:51:20,200 --> 00:51:26,800
compared to those who are
stagnant and don't move 8-10 hours per day

671
00:51:26,880 --> 00:51:30,840
and after work they do
all their exercise in the evenings.

672
00:51:30,920 --> 00:51:34,480
Sitting all day
and then going for hard exercise

673
00:51:34,560 --> 00:51:38,000
isn't the best way of going about it.
You should want to focus more

674
00:51:38,080 --> 00:51:42,000
on doing lower intensity exercise
and movement throughout the day.

675
00:51:42,080 --> 00:51:45,840
Like walking. It's one of my
favourite forms of moving myself,

676
00:51:45,920 --> 00:51:49,360
it doesn't put that much stress on the
body and you can recover from it faster.

677
00:51:49,440 --> 00:51:53,880
It's very important to have
these regular movement breaks

678
00:51:53,960 --> 00:51:57,000
throughout the day, spread out.

679
00:51:57,080 --> 00:52:01,760
A term that has been used about this type
of exercise is "grease the groove".

680
00:52:01,840 --> 00:52:05,320
Instead of going to the gym
for one hour a few times a week

681
00:52:05,400 --> 00:52:10,160
you're actually incorporating a few
minutes of exercise throughout the day.

682
00:52:10,240 --> 00:52:14,280
Some people run on a treadmill
when they have online meetings.

683
00:52:14,360 --> 00:52:18,080
Some people are doing stretches
while in an online meeting.

684
00:52:18,160 --> 00:52:24,040
Walking in a forest in uneven territory
is better than just having walks.

685
00:52:24,120 --> 00:52:28,440
Basically, making it slightly
more difficult to move,

686
00:52:28,520 --> 00:52:31,560
to use your physical environment
like our original ancestors did,

687
00:52:31,640 --> 00:52:34,680
that is probably
the best thing to think about

688
00:52:34,760 --> 00:52:37,920
when thinking about
movement in the workplace.

689
00:52:38,000 --> 00:52:43,080
How can I move in my working environment
and do things that our ancestors did

690
00:52:43,160 --> 00:52:48,000
in an environment that was not built
like modern concrete office environments.

691
00:52:48,080 --> 00:52:54,360
Not 10,000 steps a day
but 500 or 1000 steps an hour.

692
00:52:54,440 --> 00:52:58,360
Don't take elevators,
take stairs and walk.

693
00:52:58,440 --> 00:53:05,120
You don't have to go to the gym,
just carry your groceries home.

694
00:53:08,440 --> 00:53:12,480
Detox.

695
00:53:15,120 --> 00:53:19,440
In a city environment, if you get
exposed to environmental pollution,

696
00:53:19,520 --> 00:53:26,040
tobacco smoke and so on, you may want to
consider using nutritional supplements

697
00:53:26,120 --> 00:53:31,200
and interventions that speed up removal
of some of these sources of pollution.

698
00:53:31,280 --> 00:53:37,160
You get heavy metals, different chemicals
and toxins accumulating in our fat tissue.

699
00:53:40,440 --> 00:53:44,960
Sweating is one of the primary
detoxification pathways of the human body.

700
00:53:45,040 --> 00:53:48,320
You can speed up extraction
of potential pollutants

701
00:53:48,400 --> 00:53:53,480
by sweating and using
traditional means like a sauna.

702
00:53:53,560 --> 00:53:57,480
There's a couple different types of fat.
There's the stored fat, white fats,

703
00:53:57,560 --> 00:54:00,800
like excess energy in the body.
That's what we walk around with.

704
00:54:00,880 --> 00:54:04,800
Your body conserves that
so we can maybe use that later.

705
00:54:04,880 --> 00:54:09,320
Brown fat is something that's
stimulated at about 14-16 degrees.

706
00:54:09,400 --> 00:54:13,760
Brown fat breaks down white fat stores
and uses that as energy.

707
00:54:13,840 --> 00:54:17,800
This is why you can grow more and more
accustomed to the cold temperatures

708
00:54:17,880 --> 00:54:20,920
and you can regulate your own
temperature a lot more efficiently.

709
00:54:21,000 --> 00:54:24,920
Cold exposure.

710
00:54:25,000 --> 00:54:28,920
What happens when you go into the cold?
You can train your nervous system

711
00:54:29,000 --> 00:54:32,320
to get more flexible.

712
00:54:32,400 --> 00:54:35,520
The cold water is always the same.
The only variable is you.

713
00:54:35,600 --> 00:54:38,800
Your mood, your state
can be different on a day-to-day basis

714
00:54:38,880 --> 00:54:42,120
but in the lake or the Baltic sea,
the temperature remains constant.

715
00:54:42,200 --> 00:54:46,200
The cold is a more righteous kind
of thing. That's why it's like a mirror.

716
00:54:46,280 --> 00:54:50,520
It shows you who you are on that
particular day and moment in time.

717
00:54:50,600 --> 00:54:55,800
When you go into the cold,
your body kind of gets the signal

718
00:54:55,880 --> 00:54:59,440
that you are going to die.
You are really going to die.

719
00:54:59,520 --> 00:55:04,040
It's controlled stress. When you
apply slower exhale than the inhale,

720
00:55:04,120 --> 00:55:08,520
you actually train your nervous system
that even though outside is cold,

721
00:55:08,600 --> 00:55:12,640
you still are in
a calm position, a calm mode.

722
00:55:12,720 --> 00:55:18,080
Once maybe doesn't help.
Twice, it helps already better.

723
00:55:18,160 --> 00:55:21,440
If you apply that regularly,
you get stronger.

724
00:55:28,640 --> 00:55:32,760
I started to do cold exposure
because of my Finnish colleagues.

725
00:55:32,840 --> 00:55:36,240
They have these little rituals,
Christmas parties and things like that.

726
00:55:36,320 --> 00:55:40,760
Every year they would ask me
to come to the sauna, which was okay.

727
00:55:40,840 --> 00:55:45,280
{\an8}Once you get used to taking your clothes
off with Finnish people it became okay.

728
00:55:45,360 --> 00:55:49,520
But then, everywhere you have a sauna
you you have a body of water.

729
00:55:49,600 --> 00:55:52,840
I couldn't escape it. They were always
interested to see the Australian guy

730
00:55:52,920 --> 00:55:55,960
go into the cold water.
After about three of these parties

731
00:55:56,040 --> 00:55:59,480
I decided that okay, I'm going to
show these guys that I can do this.

732
00:55:59,560 --> 00:56:02,760
I made every mistake in the book,
but I learned very quickly

733
00:56:02,840 --> 00:56:06,200
and when that next Christmas party came,
I was ready to go.

734
00:56:06,280 --> 00:56:10,880
I kind of got in there and these guys
were filming me with their Nokia cameras.

735
00:56:10,960 --> 00:56:14,960
They were amazed that
the Australian guy can do it now.

736
00:56:15,040 --> 00:56:18,160
The joke became a little less funny
when they realized

737
00:56:18,240 --> 00:56:22,160
they had to beat the Australian guy
in the cold and outdo his time.

738
00:56:25,320 --> 00:56:31,880
I like to push my boundaries,
be it a dip in the ice water

739
00:56:31,960 --> 00:56:36,960
or a very hard sauna session.
Something that feels uncomfortable.

740
00:56:37,040 --> 00:56:43,960
When you overcome the uncomfortableness,
that makes you feel that you're alive

741
00:56:44,040 --> 00:56:47,320
and you've actually
accomplished something.

742
00:56:49,240 --> 00:56:52,280
Cold exposure has so many unique benefits.

743
00:56:52,360 --> 00:56:56,520
You can become more resilient towards
the cold and different temperatures.

744
00:56:56,600 --> 00:56:59,840
I started to realize
that also I wasn't getting sick.

745
00:56:59,920 --> 00:57:03,240
My immune system
was being boosted by this.

746
00:57:03,320 --> 00:57:06,640
I haven't been sick for 9 years
since I've been doing this in Finland.

747
00:57:06,720 --> 00:57:11,320
Research shows that winter swimmers
have higher levels of glutathione,

748
00:57:11,400 --> 00:57:15,480
the body's main master
antioxidant system.

749
00:57:15,560 --> 00:57:21,400
Whenever you are practicing cold exposure,
your body up-regulates its defense system

750
00:57:21,480 --> 00:57:24,960
and boosts the immune system.
- I know if I eat candy or something,

751
00:57:25,040 --> 00:57:28,640
I regret it 20 minutes later

752
00:57:28,720 --> 00:57:32,280
and then I don't want to do it for another
month, then maybe I'll do it again.

753
00:57:32,360 --> 00:57:35,760
Cold exposure is something
that keeps drawing me back.

754
00:57:35,840 --> 00:57:39,480
It's just this amazing feeling
that you can kind of feel inside your body

755
00:57:39,560 --> 00:57:42,800
and it's sort of like trying to escape.

756
00:57:42,880 --> 00:57:45,920
I had so much success with it

757
00:57:46,000 --> 00:57:49,160
that I even decided to build
my own ice bath at home.

758
00:57:49,240 --> 00:57:54,720
Each morning I jump into my ice bath
and after that you feel amazing.

759
00:57:59,200 --> 00:58:02,560
With cold exposure,
if you're going out for an ice bath

760
00:58:02,640 --> 00:58:06,520
or if you're going into nature, you only
need to go two minutes once a week.

761
00:58:06,600 --> 00:58:09,640
That's all you need to do
to get this full effect

762
00:58:09,720 --> 00:58:13,360
where the brown fat's being produced
and you're getting these happy hormones,

763
00:58:13,440 --> 00:58:17,680
your immune system is being rebalanced
and reset during this process.

764
00:58:17,760 --> 00:58:21,840
It's only two minutes.
It's very possible, very easy.

765
00:58:31,880 --> 00:58:37,120
Every single time I go into the water,
I experience the same cold.

766
00:58:37,200 --> 00:58:40,880
It's just that I'm okay with it.
It's important to understand

767
00:58:40,960 --> 00:58:44,000
that being cold is just a feeling,

768
00:58:44,080 --> 00:58:47,720
it's just a signal
that your body sends to your brain

769
00:58:47,800 --> 00:58:51,000
telling you it's dangerous to be there.

770
00:58:51,080 --> 00:58:55,560
But if you take it just as a signal
that tries to communicate something,

771
00:58:55,640 --> 00:59:00,720
same with fasting, if you get
this starvation, this hunger,

772
00:59:00,800 --> 00:59:04,560
it's just a feeling, just a signal
that tries to tell you:

773
00:59:04,640 --> 00:59:11,160
to survive, you need to eat. To survive,
you need to get out of this cold water.

774
00:59:11,240 --> 00:59:15,440
So just take it as a signal.
Maybe just step aside

775
00:59:15,520 --> 00:59:19,120
and ask yourself:
how do I feel in this moment?

776
00:59:19,200 --> 00:59:22,920
Try to do this objective
assessment of your whole body

777
00:59:23,000 --> 00:59:26,160
and you will love it.

778
00:59:26,240 --> 00:59:29,840
"There is a voice that doesn't
use words. Listen." - Rumi.

779
00:59:31,080 --> 00:59:37,040
Everyone is more or less very aware
how our thoughts affect our bodies.

780
00:59:37,120 --> 00:59:43,560
We can feel the butterflies in our stomach
when we are nervous.

781
00:59:43,640 --> 00:59:49,000
On the other hand, often times
when you eat shitty food

782
00:59:49,080 --> 00:59:53,720
you might not realize how much
it affects your mental state.

783
00:59:53,800 --> 00:59:57,840
Because of course the vagus nerve
and everything communicates all the time,

784
00:59:57,920 --> 01:00:01,600
your body and your brain
are interconnected

785
01:00:01,680 --> 01:00:06,960
and that's what we're trying to crack
and hack in the biohacking community.

786
01:00:07,040 --> 01:00:12,040
There are a lot of signals
coming into our brain in terms of thoughts

787
01:00:12,120 --> 01:00:17,320
because of the financials, because of
relationships with other people,

788
01:00:17,400 --> 01:00:21,200
because of the job and many
different things that are on your plate.

789
01:00:21,280 --> 01:00:25,600
To-do lists are very long,
so there is no time to stop

790
01:00:25,680 --> 01:00:30,600
and think to yourself, to scan your body,
to understand what's going on.

791
01:00:30,680 --> 01:00:34,360
So it's easy to actually
confuse those two things.

792
01:00:34,440 --> 01:00:38,760
Like for instance, gluten. I know
that gluten is not good for me

793
01:00:38,840 --> 01:00:42,400
because when I go to my mother's
and she makes a pancake

794
01:00:42,480 --> 01:00:45,640
out of the normal wheat,
I eat two pancakes,

795
01:00:45,720 --> 01:00:49,680
my stomach feels like
I had eaten a hundred pieces.

796
01:00:49,760 --> 01:00:53,760
And that's the difference, I know.
Usually I would have thought

797
01:00:53,840 --> 01:00:57,440
that I just ate too many of them
because I like them.

798
01:00:57,520 --> 01:01:00,600
Now I eat two and I feel the same thing.

799
01:01:00,680 --> 01:01:03,880
Maybe it's gluten, maybe it's my
leaky gut or something like that,

800
01:01:03,960 --> 01:01:08,800
But to be able to understand signals
that your body is trying to tell you,

801
01:01:08,880 --> 01:01:11,960
you need to stop.
You need to pay attention.

802
01:01:12,040 --> 01:01:17,600
You need to step aside and ask
this question: how do I feel?

803
01:01:17,680 --> 01:01:24,040
It's one of the best ways to get back
to the connection with your deeper self.

804
01:01:29,680 --> 01:01:33,680
Quantified self.

805
01:01:33,760 --> 01:01:39,440
What's interesting with biohacking, why
do we use a lot of gadgets and tools,

806
01:01:39,520 --> 01:01:45,200
it's because technology made us weak
and technology may a little bit help

807
01:01:45,280 --> 01:01:48,840
to make us strong again
and understand ourselves better.

808
01:01:48,920 --> 01:01:53,680
We have some incredible technology
that can guide us, give us information,

809
01:01:53,760 --> 01:01:57,680
tell us what's happening inside our veins,
what the condition of our blood is.

810
01:01:57,760 --> 01:02:01,040
But at the end of the day, that's just
a guide. You have to listen to it.

811
01:02:01,120 --> 01:02:04,760
You can use that as a way to understand
yourself and your own systems.

812
01:02:04,840 --> 01:02:08,240
If you're looking to improve
your health through self-tracking,

813
01:02:08,320 --> 01:02:11,520
the best way to start
would be measuring your sleep.

814
01:02:11,600 --> 01:02:14,920
You will see how exercise, food
and lifestyle choices affect your sleep.

815
01:02:15,000 --> 01:02:18,240
Another great tool
is a continuous glucose monitor

816
01:02:18,320 --> 01:02:21,600
which tells you how metabolically flexible
you are

817
01:02:21,680 --> 01:02:25,720
and how your body reacts
to different kinds of foods.

818
01:02:29,080 --> 01:02:33,000
Sleep.

819
01:02:33,080 --> 01:02:36,720
So in a nutshell
it doesn't really matter

820
01:02:36,800 --> 01:02:41,000
how hard you train or how well you eat,
if you sleep like shit.

821
01:02:41,080 --> 01:02:44,400
Stress and sleep are closely linked.

822
01:02:44,480 --> 01:02:47,600
Stress can adversely affect
sleep quality and duration

823
01:02:47,680 --> 01:02:50,720
while insufficient sleep
can increase stress levels.

824
01:02:50,800 --> 01:02:55,000
Both stress and lack of sleep can lead to
physical and mental health problems.

825
01:02:55,080 --> 01:02:59,240
Sleep is like a building block and
the first and most important biohack

826
01:02:59,320 --> 01:03:02,520
for controlling stress levels
and the nervous system.

827
01:03:02,600 --> 01:03:06,520
{\an8}During sleep, there are actually
many processes going on in the body.

828
01:03:06,600 --> 01:03:09,640
The first hours of the night
you get more deep sleep

829
01:03:09,720 --> 01:03:12,760
and later in the night
you get more REM sleep.

830
01:03:12,840 --> 01:03:17,560
During deep sleep the brain is
detoxifying from harmful substances.

831
01:03:19,400 --> 01:03:25,800
If you don't get that deep sleep, there
will be more toxins in your nervous system

832
01:03:25,880 --> 01:03:30,120
which obviously keeps the nervous
system in a higher stress state.

833
01:03:33,080 --> 01:03:37,000
If you want to gain muscle mass
and gain strength,

834
01:03:37,080 --> 01:03:40,320
you need to have a certain
amount of deep sleep.

835
01:03:40,400 --> 01:03:44,000
In deep sleep you actually grow.

836
01:03:44,080 --> 01:03:47,240
During REM sleep
the nervous system is recovering.

837
01:03:47,320 --> 01:03:53,480
If you don't get REM, your nervous system
is so much more reactive the next day.

838
01:03:57,720 --> 01:04:00,920
One night of bad sleep
is not a disaster,

839
01:04:01,000 --> 01:04:04,600
but when you have another one and another
and then it's actually chronic,

840
01:04:04,680 --> 01:04:08,160
everything changes.
Your metabolism changes.

841
01:04:08,240 --> 01:04:12,960
You crave more glucose,
sugars and carbohydrates.

842
01:04:13,040 --> 01:04:16,840
You make bad decisions,
it's harder to concentrate

843
01:04:16,920 --> 01:04:20,120
and the quality of life is much worse.

844
01:04:21,640 --> 01:04:28,040
For old people, lack of sleep increases
the amygdala hyperreactivity.

845
01:04:28,120 --> 01:04:32,960
If you don't sleep, your nervous
system gets even more alarmed.

846
01:04:33,040 --> 01:04:36,240
I know that way too well.

847
01:04:36,320 --> 01:04:42,800
Let's say I had a full 24-hour shift
in the ER, I was working all night.

848
01:04:42,880 --> 01:04:46,160
I was really like... "Donuts!"

849
01:04:46,240 --> 01:04:51,040
I was craving this
highly satiating junk food.

850
01:04:51,120 --> 01:04:57,360
The sleep deprivation messes up
normal physiological mechanisms.

851
01:04:57,440 --> 01:05:02,280
Different techniques can be used
to help with insomnia.

852
01:05:02,360 --> 01:05:08,680
To fall asleep faster, learn how to
progressively relax all your muscles

853
01:05:08,760 --> 01:05:14,200
so that you get into deeper relaxation
and change the brain activation

854
01:05:14,280 --> 01:05:17,520
so that you get into deeper brain waves.

855
01:05:20,520 --> 01:05:23,440
"Sleep is the Swiss army knife of health.
When sleep is deficient,"

856
01:05:23,520 --> 01:05:26,440
"there is sickness and disease.
When sleep is abundant,"

857
01:05:26,520 --> 01:05:29,000
"there is vitality and health."
- Matthew Walker, PhD

858
01:05:29,080 --> 01:05:34,280
I reduced my work load dramatically,
I switched my job to an easier one,

859
01:05:34,360 --> 01:05:39,560
no night shifts. I began sleeping more,
spending more time in the bed,

860
01:05:39,640 --> 01:05:44,720
having more relaxing time.
- The problem with sleep is that

861
01:05:44,800 --> 01:05:48,520
when you don't wake up during the night
it doesn't count as good sleep.

862
01:05:48,600 --> 01:05:52,240
Lots of people think that they sleep well
but they really don't.

863
01:05:53,440 --> 01:05:56,840
That's where technology has a role to play
because if you're not measuring,

864
01:05:56,920 --> 01:06:01,040
you're not tracking, you're not getting
that data, not seeing the real situation,

865
01:06:01,120 --> 01:06:04,360
then you'll never actually know. With
technology we can make small adjustments

866
01:06:04,440 --> 01:06:07,600
on a day-by-day basis
and improve the quality of sleep.

867
01:06:07,680 --> 01:06:10,880
Things like sleep hygiene,
the temperature of the room,

868
01:06:10,960 --> 01:06:14,080
what's the half-life of coffee
and caffeine in your system.

869
01:06:14,160 --> 01:06:17,960
You can adjust these things in real time
and you'll see the results

870
01:06:18,040 --> 01:06:21,160
through the technology,
through the data, through measuring.

871
01:06:21,240 --> 01:06:25,760
I'm using all kinds of
tracking technologies

872
01:06:25,840 --> 01:06:30,120
to track how my nervous system
and sleep quality is doing

873
01:06:30,200 --> 01:06:33,920
and even in a city environment,
although I might feel rested

874
01:06:34,000 --> 01:06:37,320
and my data looks okay,
when I go to nature,

875
01:06:37,400 --> 01:06:41,480
{\an8}there's a distinguishable difference
in the way how I feel

876
01:06:41,560 --> 01:06:45,200
{\an8}and how recovered I feel
after a good night's sleep.

877
01:06:45,280 --> 01:06:49,720
It also reflects on the data.
I get lower heart rate,

878
01:06:49,800 --> 01:06:53,880
I get higher heart rate variability,
I get more deep sleep

879
01:06:53,960 --> 01:06:57,280
and also lower blood pressure
when I'm in nature.

880
01:06:57,360 --> 01:07:02,560
And I don't need any technology
to feel that. I can feel it with my body

881
01:07:02,640 --> 01:07:05,960
much more directly
than in a city environment

882
01:07:06,040 --> 01:07:10,600
where I might need technologies
like this to tell me how I feel.

883
01:07:10,680 --> 01:07:14,880
There's a few components here.
You're less exposed to EMF

884
01:07:14,960 --> 01:07:18,320
so there's less interference with
your brain wave patterns

885
01:07:18,400 --> 01:07:22,360
and your physiological processes.
And the other thing that happens

886
01:07:22,440 --> 01:07:27,240
is also your body temperature drops
much more during nighttime

887
01:07:27,320 --> 01:07:30,760
because it is in sync with nature.
In city environments

888
01:07:30,840 --> 01:07:34,120
we are basically
constantly in tropical environments,

889
01:07:34,200 --> 01:07:40,200
around 24-25 degrees Celsius,
but in nature there is natural variation.

890
01:07:40,280 --> 01:07:44,280
When you go to sleep, your
body temperature naturally drops

891
01:07:44,360 --> 01:07:49,120
and when environmental temperature
drops alongside your body temperature,

892
01:07:49,200 --> 01:07:54,720
that is what we are actually adapted to.
That is what is good for us.

893
01:07:56,080 --> 01:07:59,680
You can also drop your
body temperature artificially

894
01:07:59,760 --> 01:08:05,240
by using mattresses that are
moving away heat from your body.

895
01:08:05,320 --> 01:08:09,440
In my home I actually use a device

896
01:08:09,520 --> 01:08:14,920
that is cooling my body with the
mattress by circulating cold water in it.

897
01:08:15,000 --> 01:08:19,560
Another thing I would do is avoid
eating too late in the evening

898
01:08:19,640 --> 01:08:24,000
because when you eat something,
that is highly metabolic activity.

899
01:08:24,080 --> 01:08:29,800
Your body converts nutrients into energy
and it's a thermogenic process

900
01:08:29,880 --> 01:08:33,040
that increases your
body temperature as well.

901
01:08:38,040 --> 01:08:42,440
Melatonin is a hormone
that we often relate to sleep.

902
01:08:42,520 --> 01:08:47,680
It also has other effects.
It's not just that it promotes sleep,

903
01:08:47,760 --> 01:08:53,040
but it also improves recovery.
Your body increases its recovery rate

904
01:08:53,120 --> 01:08:56,280
when you have melatonin
circling in your system.

905
01:08:56,360 --> 01:09:00,320
What you don't want to do is delay
melatonin release in the evening

906
01:09:00,400 --> 01:09:03,520
by being exposed to
artificial sources of light.

907
01:09:03,600 --> 01:09:06,520
Artificial light.

908
01:09:06,600 --> 01:09:11,400
In the evening you should dim the lights,
go more towards the red light,

909
01:09:11,480 --> 01:09:16,000
the natural sunset light
and not have any bright lights,

910
01:09:16,080 --> 01:09:20,440
especially not blue light because
it's blocking melatonin production.

911
01:09:20,520 --> 01:09:24,560
Blue light is not your enemy,
but the amount of it

912
01:09:24,640 --> 01:09:30,680
and what periods of time you get it.
In the morning hours you want blue light

913
01:09:30,760 --> 01:09:35,400
because it helps you
synchronize your biological clock.

914
01:09:38,440 --> 01:09:43,680
Circadian rhythm is where all of our
organs, our body and the systems inside it

915
01:09:43,760 --> 01:09:47,920
are in alignment and in accordance
with nature and our surroundings.

916
01:09:49,920 --> 01:09:54,040
The circadian rhythms control almost
all aspects of our physiology,

917
01:09:54,120 --> 01:09:59,200
starting with the metabolism, digestion
of food, hormones and cognition even.

918
01:09:59,280 --> 01:10:04,480
We actually have this clock.
Usually the alertness is highest

919
01:10:04,560 --> 01:10:07,840
in the morning and the mid-morning.

920
01:10:07,920 --> 01:10:11,440
You have your best
reaction time about 2-3 PM.

921
01:10:11,520 --> 01:10:16,440
Your strength and power
is highest at about 4-5 PM.

922
01:10:16,520 --> 01:10:21,600
And so on. Different kinds of systems
are active at different points in time.

923
01:10:21,680 --> 01:10:26,080
Probably the best example of the
circadian rhythms is the diurnal rhythm

924
01:10:26,160 --> 01:10:30,360
of cortisol, the stress hormone,
and melatonin, the sleep hormone.

925
01:10:30,440 --> 01:10:34,400
In the morning when we wake up,
cortisol is supposed to give us energy

926
01:10:34,480 --> 01:10:37,880
and energize ourselves
for the rest of the day,

927
01:10:37,960 --> 01:10:42,000
whereas in the evening, melatonin
is supposed to make us drowsy

928
01:10:42,080 --> 01:10:46,680
and promote better recovery
for the night ahead.

929
01:10:46,760 --> 01:10:50,760
The best way to synchronize
your biological clock

930
01:10:50,840 --> 01:10:54,280
is to have really
bright lights in the morning

931
01:10:54,360 --> 01:10:58,560
and the best way of course
is sunlight, the natural light.

932
01:10:58,640 --> 01:11:01,880
{\an8}When you don't have that,
you're going to have problems.

933
01:11:01,960 --> 01:11:06,480
{\an8}In Finland in wintertime
it's kind of hard to get the natural light

934
01:11:06,560 --> 01:11:13,120
because it's very dark in the morning.
- I might use something like a blue light

935
01:11:13,200 --> 01:11:16,880
in the morning, like a
daylight lamp or glasses like this

936
01:11:16,960 --> 01:11:22,800
to give my brain the signal that now
it's day. The earlier I do it, the better.

937
01:11:22,880 --> 01:11:27,840
If your body's circadian rhythms are
aligned with those of the environment

938
01:11:27,920 --> 01:11:31,320
then it's easier to stay healthy.
Your body experiences less stress

939
01:11:31,400 --> 01:11:34,960
and less information.
- Now in the evening,

940
01:11:35,040 --> 01:11:39,200
you don't want to be too exposed
to blue wavelengths of light

941
01:11:39,280 --> 01:11:45,120
but you want to actually block it
and get more of the longer wavelengths

942
01:11:45,200 --> 01:11:48,680
that are related to sunset.

943
01:11:48,760 --> 01:11:52,800
If you are the kind of person who
stays up much later than others

944
01:11:52,880 --> 01:11:56,000
then that's the result of
your habits and lifestyle

945
01:11:56,080 --> 01:12:00,400
and not necessarily the result of your
genetics or physicological blueprint.

946
01:12:00,480 --> 01:12:03,760
If you were to go to nature,
like for camping,

947
01:12:03,840 --> 01:12:06,960
you would hit this reset button
for your circadian rhythms.

948
01:12:07,040 --> 01:12:10,480
Chances are you just fall asleep
when the sun goes out

949
01:12:10,560 --> 01:12:14,160
and you wake up with the sunrise.

950
01:12:14,240 --> 01:12:18,800
When the rhythm of your day
and your life gets messed up,

951
01:12:18,880 --> 01:12:23,160
everything gets messed up.
- Misalignment with the circadian rhythms

952
01:12:23,240 --> 01:12:27,880
is going to promote disease. Shift work
is actually considered a carcinogen.

953
01:12:27,960 --> 01:12:31,520
It's essentially because of this
misalignment from the circadian rhythms.

954
01:12:31,600 --> 01:12:35,840
There is a lot of research
showing that disrupted circadian rhythms

955
01:12:35,920 --> 01:12:40,160
can cause many imbalances
and chronic diseases in the body.

956
01:12:41,840 --> 01:12:45,520
However we don't need to become
cavemen in order to stay healthy.

957
01:12:45,600 --> 01:12:49,160
Here are a few easy tips of how
to keep your circadian cycles aligned.

958
01:12:49,240 --> 01:12:55,040
Go outside, expose yourself to daylight,
consume food when the sun is out,

959
01:12:55,120 --> 01:13:00,280
install blue light reducing apps
and sleep in complete darkness.

960
01:13:05,160 --> 01:13:09,120
Longevity.

961
01:13:09,200 --> 01:13:14,280
Imagine you are in a supermarket
and you have a budget: 50 euros.

962
01:13:14,360 --> 01:13:19,320
{\an8}You walk around and you see
there are no price tags on all the goods.

963
01:13:19,400 --> 01:13:22,720
But you get those goods in the basket
and you go to the cashier.

964
01:13:22,800 --> 01:13:27,320
The cashier says: "Sorry, you have
goods here for 100 euros."

965
01:13:27,400 --> 01:13:31,840
That's a problem. It's the same with
health. If you go out with friends

966
01:13:31,920 --> 01:13:36,960
eating pizza and drinking beer
and being up all night long,

967
01:13:37,040 --> 01:13:40,520
you know it costs you something.
And it will cost you something.

968
01:13:40,600 --> 01:13:44,800
We know the end result is such
that in Latvia,

969
01:13:44,880 --> 01:13:49,880
the average lifespan is 75,
but healthspan is 55 years.

970
01:13:49,960 --> 01:13:55,000
Imagine what happens in these 20 years.
People live in misery,

971
01:13:55,080 --> 01:13:59,200
walking from one doctor
to another, popping pills

972
01:13:59,280 --> 01:14:05,760
and living a really bad life. It's only
because they didn't know the price tags.

973
01:14:05,840 --> 01:14:10,440
What amazes me is
each time I talk to other people

974
01:14:10,520 --> 01:14:15,040
{\an8}I discover that there is a disconnect
between what they do with their body

975
01:14:15,120 --> 01:14:18,720
{\an8}and what they expect from the body.

976
01:14:20,200 --> 01:14:23,400
One way or another, they are not aware

977
01:14:23,480 --> 01:14:26,800
that it's just the one body you get.

978
01:14:27,840 --> 01:14:31,840
You should do with
that one body all your life.

979
01:14:31,920 --> 01:14:36,200
If you damage your body during
your lifetime then you know for sure

980
01:14:36,280 --> 01:14:39,480
that you have problems
when you get older.

981
01:14:39,560 --> 01:14:43,040
When you take care of that
one body you get from the start

982
01:14:43,120 --> 01:14:46,760
and you give it the right
maintenance and the right input

983
01:14:46,840 --> 01:14:51,040
then you can expect the right output
and be healthy for the rest of your time.

984
01:14:51,120 --> 01:14:55,800
I don't need to become 180 years old.

985
01:14:55,880 --> 01:14:59,160
That's not necessary for me.
For me it's all about healthspan.

986
01:14:59,240 --> 01:15:04,960
I want to stay healthy as long
as possible and then drop dead.

987
01:15:05,400 --> 01:15:08,440
"In the end, it's not the years
in your life that count."

988
01:15:08,520 --> 01:15:12,120
"It's the life in your years."
- Abraham Lincoln.

989
01:15:12,920 --> 01:15:16,720
Sense of purpose.

990
01:15:16,800 --> 01:15:22,360
The reason why people are burned out,
more than 70% of people feel

991
01:15:22,440 --> 01:15:27,080
disengaged or actively disengaged
from the work that they do.

992
01:15:27,160 --> 01:15:31,800
This is on one hand.
On the other hand

993
01:15:31,880 --> 01:15:36,400
people's own life goals,
the meaning of life

994
01:15:36,480 --> 01:15:41,840
are not properly set for themselves.
- I've never seen anyone have a burnout

995
01:15:41,920 --> 01:15:45,800
when really doing something
they're so passionate about.

996
01:15:45,880 --> 01:15:50,000
Helping big corporations make more money
doesn't give me that purpose in life.

997
01:15:50,080 --> 01:15:56,640
The moment that I decided to change
my career it changed my life completely.

998
01:15:58,320 --> 01:16:02,840
Us people are not stagnant like trees.
We have legs, we can move around.

999
01:16:02,920 --> 01:16:06,040
Therefore we can also transform
our personality and character

1000
01:16:06,120 --> 01:16:10,120
so we can become a new person.
We don't have to stay the same person

1001
01:16:10,200 --> 01:16:13,880
we were in the past.
We can constantly keep evolving.

1002
01:16:16,080 --> 01:16:20,240
You can change your job,
your lifestyle, your environment.

1003
01:16:20,320 --> 01:16:23,520
You can always change.

1004
01:16:25,440 --> 01:16:30,360
It's not easy. Some people will say,
there's a mortgage I have to pay,

1005
01:16:30,440 --> 01:16:33,640
all kinds of loans,
I need the money.

1006
01:16:33,720 --> 01:16:37,320
I had a family
and a lot of expenses as well,

1007
01:16:37,400 --> 01:16:40,560
but I can tell you
that it's worth the risk.

1008
01:16:41,920 --> 01:16:45,280
The high achievers
are very often goal-oriented people.

1009
01:16:45,360 --> 01:16:49,360
A few years ago
when I was still running marathons

1010
01:16:49,440 --> 01:16:52,840
I set my goal to run
under 3 hours and 30 minutes.

1011
01:16:52,920 --> 01:16:56,200
I prepared myself,
went into a ketogenic diet,

1012
01:16:56,280 --> 01:17:00,920
I worked on my running mechanics
and I actually did a lot of stuff

1013
01:17:01,000 --> 01:17:04,480
to achieve this goal.
I did. But what happened?

1014
01:17:04,560 --> 01:17:10,600
The race was on Sunday.
On Monday I was an empty sack

1015
01:17:10,680 --> 01:17:13,760
because that was my goal.
I fulfilled it.

1016
01:17:13,840 --> 01:17:18,640
But it didn't bring me the fulfillment
I expected. For the next week or so

1017
01:17:18,720 --> 01:17:22,680
I was really-really depressed.
I didn't know what to do.

1018
01:17:22,760 --> 01:17:26,560
Should I set my goal to 3 hours
or something like that?

1019
01:17:26,640 --> 01:17:30,960
Eventually all my nice
good practices evaporated

1020
01:17:31,040 --> 01:17:34,480
because I didn't have
this goal ahead of me.

1021
01:17:34,560 --> 01:17:38,680
{\an8}Setting goals and achieving them
is great for getting short-term results,

1022
01:17:38,760 --> 01:17:41,920
but you should also look
beyond those goals.

1023
01:17:42,000 --> 01:17:46,040
Instead of thinking how you're
going to lose those three pounds

1024
01:17:46,120 --> 01:17:49,600
you should think how to stay healthy
and fit for the rest of your life.

1025
01:17:49,680 --> 01:17:54,880
We need to create these life-meanings,
why we do what we do,

1026
01:17:54,960 --> 01:18:00,280
so that it brings us forward, so that
you can feel that you get better,

1027
01:18:00,360 --> 01:18:04,480
you improve and grow
as a person, as an individual.

1028
01:18:04,560 --> 01:18:08,520
Only then can you avoid burnout.

1029
01:18:11,560 --> 01:18:14,960
The amount of things we can
control in this world is minuscule

1030
01:18:15,040 --> 01:18:20,600
compared to the things we cannot. That can
be a great source of anxiety and stress.

1031
01:18:22,320 --> 01:18:27,440
Not all people that live in the city
have the chance to go nature all the time.

1032
01:18:27,520 --> 01:18:32,880
It's nothing to stress about.
We just need to adapt flexibly

1033
01:18:32,960 --> 01:18:36,920
to the biohacks that we can do in our
environment that makes us feel good.

1034
01:18:39,480 --> 01:18:44,160
We as human beings have the natural
tendency to try to control everything.

1035
01:18:44,240 --> 01:18:50,560
We're trying to control our lives,
our days. If we feel anxious or stressed,

1036
01:18:50,640 --> 01:18:54,440
we immediately try to get rid of it.

1037
01:18:54,520 --> 01:19:00,440
But knowing and appreciating
that life is ever-changing

1038
01:19:00,520 --> 01:19:05,640
and there are always surprises and moments
that we don't feel comfortable with

1039
01:19:05,720 --> 01:19:12,160
is very important, because that's the
only way to adapt to these moments.

1040
01:19:12,240 --> 01:19:18,640
If we don't try to push things
like uncomfortable feelings away,

1041
01:19:18,720 --> 01:19:21,880
we're better able to enjoy every moment.

1042
01:19:21,960 --> 01:19:26,040
I've tried to do a lot of
difficult things in my life

1043
01:19:26,120 --> 01:19:31,720
to remind myself that these kind of
stressors or environmental disasters

1044
01:19:31,800 --> 01:19:35,000
are not going to go away,
they're going to keep happening

1045
01:19:35,080 --> 01:19:38,720
and we can't really avoid them.
The only thing we can do

1046
01:19:38,800 --> 01:19:43,000
is to keep ourselves more resilient,
keep ourselves more adaptable

1047
01:19:43,080 --> 01:19:46,640
and to prepare
for those things in advance.

1048
01:19:46,720 --> 01:19:51,640
Even though biohacking emphasizes
the holistic aspect of life

1049
01:19:51,720 --> 01:19:57,600
and really thinking about every single
moment of life, morning to evening,

1050
01:19:57,680 --> 01:20:03,040
I think it's really important
not to try to control everything

1051
01:20:03,120 --> 01:20:06,280
because this can also make you
really highly stressed.

1052
01:20:06,360 --> 01:20:11,680
It's more about the balance
of knowing what's good for you.

1053
01:20:11,760 --> 01:20:15,280
Biohacking is supposed to bring you
more happiness and health

1054
01:20:15,360 --> 01:20:18,800
and mindfulness and ease of mind

1055
01:20:18,880 --> 01:20:23,360
rather than creating some rules
that you need to blindly follow.

1056
01:20:28,640 --> 01:20:31,680
"Uncertainty is
the only certainty there is,"

1057
01:20:31,760 --> 01:20:35,960
"and knowing how to live with insecurity
is the only security." - John Allen Paulos.

1058
01:20:38,960 --> 01:20:43,280
Humans as a species are so-so.

1059
01:20:43,360 --> 01:20:46,720
We are weak, we run slow.

1060
01:20:46,800 --> 01:20:53,200
We don't have claws, no sharp teeth.
We sort of are not so good,

1061
01:20:53,280 --> 01:20:56,880
compared to other mammals for instance.

1062
01:20:56,960 --> 01:21:02,640
The reason why we are a dominating
species on Earth is our collaboration,

1063
01:21:02,720 --> 01:21:07,400
being socially engaged with each other.

1064
01:21:08,200 --> 01:21:11,560
One of the reasons
humans have survived for so long

1065
01:21:11,640 --> 01:21:15,720
is because of our social cooperation.
Imagine being alone in nature

1066
01:21:15,800 --> 01:21:18,920
or during some sort of crisis or war.

1067
01:21:19,000 --> 01:21:23,560
You wouldn't survive for too long if you
are alone. We need to stick together.

1068
01:21:23,640 --> 01:21:28,080
To be able to maintain
this activity that you are aiming for,

1069
01:21:28,160 --> 01:21:32,440
to feel better, to do all this
healthy stuff, all those biohacks,

1070
01:21:32,520 --> 01:21:36,920
pay attention to doing that
together with other people.

1071
01:21:37,000 --> 01:21:42,680
Because you are easiest to fool
yourself and to lie to yourself.

1072
01:21:42,760 --> 01:21:47,080
That's why you need somebody else
that you don't want to let down.

1073
01:21:47,160 --> 01:21:50,960
It's easier to stay healthy
with like-minded people.

1074
01:21:51,040 --> 01:21:56,800
Even the sleeping tracker, the ring,
is like an accountability partner.

1075
01:21:56,880 --> 01:22:01,520
Don't be obsessed with data like that.
Use it as a trainer, as a coach.

1076
01:22:01,600 --> 01:22:06,160
Mentors, coaches, partners,
friends, family people.

1077
01:22:06,240 --> 01:22:10,160
Everybody. Use them to commit
to this betterment of your life.

1078
01:22:19,800 --> 01:22:26,360
If a lady gets pregnant,
her husband doesn't demand:

1079
01:22:26,440 --> 01:22:29,600
"Can you do that in six months?"
Of course not.

1080
01:22:29,680 --> 01:22:35,640
It takes on average nine months. If you
plant a seed, basil or some other herb,

1081
01:22:35,720 --> 01:22:39,080
and you want to grow it for your salad,

1082
01:22:39,160 --> 01:22:42,880
of course you expect it to grow
in three-four weeks,

1083
01:22:42,960 --> 01:22:46,000
until you get some leaves
and eat it in your salad.

1084
01:22:46,080 --> 01:22:52,120
So in nature we are really patient to
wait for things that take a long time.

1085
01:22:52,200 --> 01:22:55,320
Now, the same goes also for your health.

1086
01:22:55,400 --> 01:23:01,840
"Today is the first day of the rest
of your life." - Charles Dederich.

1087
01:23:01,920 --> 01:23:05,880
If you feel like this is
just too much to try to optimize,

1088
01:23:05,960 --> 01:23:11,960
you can start with small steps. First
reduce using technology in the evening.

1089
01:23:12,040 --> 01:23:17,680
That's one step. And then step-by-step,
maybe reducing your sugar,

1090
01:23:17,760 --> 01:23:22,280
reducing the coffee consumption.
Step-by-step, building up to good habits

1091
01:23:22,360 --> 01:23:25,400
and making the process easier for you.

1092
01:23:25,480 --> 01:23:29,080
The goal is to gain
a real mastery of yourself.

1093
01:23:29,160 --> 01:23:33,320
Let's say when you wake up, the first
thing you do is grab a glass of water,

1094
01:23:33,400 --> 01:23:38,480
then go outside for fresh air.
That's also a good morning routine.

1095
01:23:38,560 --> 01:23:42,000
Even these small things
are really effective.

1096
01:23:42,080 --> 01:23:45,320
That is the path to self-mastery.

1097
01:23:45,400 --> 01:23:50,480
Imagine for instance
two spaceships going into space.

1098
01:23:50,560 --> 01:23:56,760
The angle of their trajectory is just
one degree, barely noticeable.

1099
01:23:56,840 --> 01:24:01,240
For a very long time,
they are going to fly in parallel,

1100
01:24:01,320 --> 01:24:05,680
but they will eventually land
in totally different galaxies.

1101
01:24:05,760 --> 01:24:11,080
These things affect long-term. Nothing
is going to change from tomorrow on

1102
01:24:11,160 --> 01:24:14,720
because a one degree angle
is a really small one.

1103
01:24:14,800 --> 01:24:18,040
You barely notice it,
but after some time,

1104
01:24:18,120 --> 01:24:21,920
in the long term, you will notice it
and everything is gonna be better.

1105
01:24:22,000 --> 01:24:27,280
You start the day feeling that you already
did some very good things for your health.

1106
01:24:27,360 --> 01:24:31,640
I start each morning with
60 seconds of cold shower.

1107
01:24:31,720 --> 01:24:34,920
You can extend that period gradually.

1108
01:24:35,000 --> 01:24:38,560
Just by taking small steps,
you can build it into your life

1109
01:24:38,640 --> 01:24:41,880
so that you get used to it.
If it's part of your ritual,

1110
01:24:41,960 --> 01:24:45,240
you just jump out of bed,
you don't need willpower,

1111
01:24:45,320 --> 01:24:52,040
you just start doing the right things
and each time you can add something else

1112
01:24:52,120 --> 01:24:55,640
that you think would be beneficial
at this specific moment.

1113
01:24:55,720 --> 01:25:00,760
You can take one biohack from the diet,

1114
01:25:00,840 --> 01:25:06,560
one biohack from the exercise aspect,
one biohack from the meditation aspect.

1115
01:25:06,640 --> 01:25:10,800
And sort of really build
your own biohack set

1116
01:25:10,880 --> 01:25:15,920
that works specifically in your life.
- How many people try to fast

1117
01:25:16,000 --> 01:25:19,880
because they want to lose weight?
That's totally the wrong approach.

1118
01:25:19,960 --> 01:25:25,040
You want to optimize for feeling good.
Once you start feeling good,

1119
01:25:25,120 --> 01:25:29,040
you start recognizing
that just to be able to feel good

1120
01:25:29,120 --> 01:25:32,200
you need to pay attention
to several things at once.

1121
01:25:32,280 --> 01:25:37,440
Eating better, sleeping better, moving
constantly, training your nervous system,

1122
01:25:37,520 --> 01:25:41,840
being surrounded by nice people,
having life goals,

1123
01:25:41,920 --> 01:25:45,800
financials, everything
is underneath that.

1124
01:25:45,880 --> 01:25:50,600
If one of those things is missing,
you probably won't feel good.

1125
01:25:50,680 --> 01:25:56,000
You know, in 70 years
we don't have any cell left

1126
01:25:56,080 --> 01:25:59,320
that we had previously.

1127
01:25:59,400 --> 01:26:02,560
You're actually creating
yourself anew all the time.

1128
01:26:02,640 --> 01:26:08,160
Why not start now? - You know
when is the best time to plant a tree?

1129
01:26:08,240 --> 01:26:12,800
It's 20 years ago. You know when
is the second-best time to plant a tree?

1130
01:26:12,880 --> 01:26:17,800
It's today.
- No one is responsible for your health

1131
01:26:17,880 --> 01:26:21,720
and no one is interested in your health
as much as you are.

1132
01:26:21,800 --> 01:26:24,920
In the end, you can consult
all kinds of experts,

1133
01:26:25,000 --> 01:26:28,560
doctors and specialists
and they will say one thing,

1134
01:26:28,640 --> 01:26:32,840
but in the end it's you who needs to
take responsibility for your own health.

1135
01:26:32,920 --> 01:26:37,600
Once you understand that,
that's when real change can happen.

1136
01:26:39,920 --> 01:26:44,080
English subtitles by Martin Kirotar
Interlex Media & Translations