Video

Transcript

you know I’ve talked extensively about

diet and intermittent fasting improving

your health but today we’re going to

talk about three additional things that

are so powerful to fix your brain to fix

your sleep to help you live longer to

help you be healthier now these three

things I’m going to talk about relate to

epigenetics which are above your

genetics so things that you can do to

turn on and turn off certain genes

related to improving your health and

another purpose or function or action of

these three things

are a term called a hermetic effect and

this relates to giving a kind of a small

dose of stress to create an adaptation

to create some powerful benefits so the

first two actions are a combination of

two things cold and heat and if you

combine those two therapies together

it’s called contrast therapy now

superficially it’s going to help your

circulation because you’re creating a

vasodilation and a vasoconstriction

effect which increases circulation and

basically communication to the whole

body so anything that you can do to

increase communication in the body will

help you in amazing ways but

specifically I want to dig down into

there’s two proteins that are involved

with heat therapy and cold therapy and

let’s start out first with the Protein

that’s involved with heat it’s called

The Heat shock protein so what is this

heat shock protein

protein that gets triggered with various

things mostly heat like a sauna a

Jacuzzi a hot shower anything heat it

can also be stimulated with a fever but

there are other things that go beyond

just heat that can stimulate these

proteins as well like fasting calorie

restrictive diets certain various

phytochemicals and plants hypoxia like

doing exercise at higher altitudes and

even breathing through your nose and so

when you trigger these heat shock

proteins you’re creating in higher

enhanced ability to repair to rejuvenate

let’s say from an injury or even from

exercise you’re improving the immune

system you’re decreasing stress you’re

definitely increasing your ability to

sleep at night you’re extending your

life in regards to cancer

if you don’t have cancer it can actually

prevent the risk of certain types of

cancer but there is some conflicting

research on whether you should do this

when you have cancer or not and at this

point uh probably not a good idea but if

you don’t have cancer it’s a good idea

so now let’s switch to the cold okay we

have cold shock protein which work a

little bit differently so how do we

trigger the cold shock proteins well we

drop the temperature okay primarily

stimulated by cold now that this can be

a cold shower this could also be cold

immersion therapy which I recently

bought one of those units and it’s quite

amazing there’s also research to show

that this therapy can decrease the risk

of cancer but some fascinating research

that I want to mention that you might

not know about is in its ability to help

you lose weight because of the

stimulation of brown fat and the

increasing of metabolism apparently the

cold therapies help you lose weight and

the heat therapies don’t probably

because they’re just more uncomfortable

and it shocks your body and it creates

some real interesting changes I know

people that have allergies or certain

chronic health problems that like

fibromyalgia or even chronic fatigue

syndrome when they do cold therapy

whatever that immune circuitry is is

doing it kind of snaps your body out of

that state of illness but cold therapy

definitely can help decrease the risk of

certain types of cancer it greatly helps

your sleep cycles so probably the reason

why it improves your sleep is because it

improves the brain yeah cold therapy

greatly increases certain things in the

brain that help you fix the brain and

make your brain protective against

certain illnesses and inflammation and

so this is why you also improve your

cognitive function your mood your energy

and something called the parasympathetic

nervous system which is all about rest

and recovery and regeneration and it can

help you lower the sympathetic nervous

system which is all about the cortisol

and adrenaline so this is really good

for stress and so is heat therapy

combined together now both heat and cold

therapy strengthen the immune system

even though it initially creates a

stress on the immune system I know

yesterday when I got into this cold bath

immersion therapy at 50 degrees you know

I really had to remind my body that I’m

not in a dangerous state I’m not in a

pond that I just slipped through the ice

I can get out at any minute and the key

is just controlling your breath because

it can actually be very uncomfortable

but I’m getting used to it I can stay

now in this cold merging bath for about

five minutes combination of using this

cold and heat are really good for post

exercise recovery and especially for

pain in anything related to your brain

so you really have a lot of great

benefits going on when you combine these

two so we talked a little bit about heat

therapy talked about cold therapy now

let’s talk about the third action and

this is a type of exercise that I think

is the most

potent it’ll give you the most benefits

in the least amount of time is sprinting

now what is so special about sprinting a

lot it’s a short workout because you can

only go so far and it’s definitely part

of the high intensity interval training

uh pattern of exercise that I recommend

but with sprinting you’re actually using

every muscle in your body you’re using

your lower part of your body using upper

part of the body for momentum to get

your speed up and what I like to do is

do this for 10 seconds now anyone can do

a 10 second workout you can do that

without breathing so a 10 second workout

you don’t even have to breathe you can

literally hold your breath and you can

just start out with several of those

spread out I’m doing seven of those per

day I’m doing other type of exercise too

but I mean think about it 70 seconds

let’s see how long is 70 seconds

um that’s like a little bit more than a

minute

of exercise to produce some serious

benefits sprinting aligns with

um how our bodies were designed you know

running away from a tiger or running

towards an animal to get food a lot of

the benefit from sprinting occurs 24 or

48 hours after your sprinting not during

the process because you’re not really

burning fat but the fact that you do

this high intensity very short duration

you’re going to find that your growth

hormone at night is going to increase

and that’s going to help you lose weight

but it’s also going to help a lot of

other things as well especially your

heart the inside of your arteries and

there is this certain molecule it’s

called a myokind and Mild kinds have

different effects depending on what type

of exercise you do but the release by

the muscle and then they do certain

things throughout the body one of the

things they do is they increase your

muscle growth the mass of your muscles

so when you’re doing sprinting you’re

actually building up your muscles they

also increase increase making brown fat

that’s the fat that helps increase your

metabolism to help you lose more weight

the explosive type exercise stimulates

the fast twitch muscles so you have the

slow twitch muscles which are more for

endurance but the fast twitch muscles

are more for explosive moves and just so

you know as you age you lose those fast

twitch muscles so this tends to directly

counter the aging process and a very

common condition called sarcopenia which

you’re you’re losing muscles as you’re

getting older so sprinting can greatly

prevent that can help your brain as far

as memory improvement Focus

concentration energy especially sleep

and your overall mood okay if you’re

depressed you should do sprinting if you

have anxiety you should do sprinting now

when you’re doing sprinting I recommend

using some flat shoes so you don’t have

this this tennis shoe that has a heel to

it you’re just going to be more stable

if you’re running on a flat surface or

the hill that’s going down

that’s a little bit more

dangerous than running up a hill

slightly not a steep hill but found you

can have more control over your body so

I run up a slight incline Hill when I do

the sprinting activities now I like to

vary it up sometimes I’ll do 10 seconds

sometimes I’ll go 15 seconds but usually

the first few seconds you’re running on

a certain type of stored fuel then you

kick into another system called the

glycolysis where you’re running on your

stored glucose which is basically not

using any Oxygen it’s the anaerobic and

that lasts for maybe one to two minutes

and then what will happen you’re going

to build up as a byproduct this lactate

or lactic acid and then your body is

going to kind of cramp up unless you

slow down and get more oxygen so that’s

when the Aerobic System kicks in and so

what I recommend is when you do these

workouts don’t ever go past a minute

okay of course when you’re doing

sprinting we’re only talking about you

know 10 seconds maybe 15 seconds maybe

20 seconds but the key is the intensity

okay the more intensity the more growth

hormone that’s stimulated of course you

need to do it within your capacity if

you have bad joint or you’re getting

older you go slower and you work up to

it maybe you even do the spin bike the

point is you want to take the concept

very very high intensity short duration

I also like to combine this with

resistance training and I’ll do all

sorts of stretching type of exercises

too simply because of all the arthritis

in my body from past injuries and about

a couple weeks ago I bought these um

called the mobility sticks and I love

that workout I’m not affiliated with

that company but I think it’s a great

way to stretch your body unique ways to

get rid of myofascial scar tissue and

things like that so a combination of

these three things can be very very

powerful to add to your current healthy

eating plan as well as doing

intermittent fasting and I really think

that these are the most potent natural

types of medicine you can use on your

body I mean really when you think about

what compares to the effects of these

epigenetic factors I mean no drug can

even come close to this no therapy can

come close to this and if you can’t do

all three do one of them because

something is better than nothing but I

think the synergistic effect of all

three of these are probably some of the

most important epigenetic things to keep

your genes helping you survive longer

now I touched on growth hormone but if

you haven’t seen this video on growth

hormone I give a lot more data on this

extremely important anti-aging and a

hormone that can help you lose weight I

put it up right here check it out