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Of all people, I think you would know. Well, an even worse than that is optimally healthy. Yeah. Everyone listening, if you think about this, you wanted your energy back. You wanted to lose weight. You wanted to gain muscle. You wanted your cardiovascular system. You wanted your brain to work again, or maybe you wanted to manage stress better. Each of those is a different goal and what we've done for all of these is only a few things that don't work very well. One of them is eat less, that doesn't work very well. Number two is, well, meditate. So sit somewhere with your eyes closed and think about nothing. Okay, there you go. The third one you can pick up rocks, maybe you concentrate them into iron plates. That's our biggest innovation in the last couple hundred years. Or maybe you run away from tigers, our big innovation there is you can do it on a treadmill so you don't have to actually move. But that's all of exercise. And the reality is none of those works very well on a permanent basis. You spend a lot of energy, a lot of time and you don't get great results. So I ask myself, what would happen if we actually use science and technology in order to find out how to get a signal into our body to make a change of the way we want? And the result of that is upgrade labs, which is a franchise. You can go to own and upgrade labs dot com and open one in your neighborhood. Nice. We will put all this in the show notes, too, because I know we have this and your conference so many things. Thanks, JJ. I'm just looking to make biohacking. It's already many millions of people do it, but my job is to lead the movement. You know, I think it's interesting too, because I look at this book and to me, this is the foundational book, like I like this one, this is like the book that comes after the bulletproof diet. This is the, it's like the Bible for biohacking. I want to even back it up a little bit because I still want you to define how would someone know if they're nervous system was not working well. But prior to that, you know, not everybody knows what bio hacking is. What? I know. I know. So let's define biohacking and let's also say, so how do you know if you're nervous systems not optimized? Biohacking is a movement that I started in 2011. And the definition when I first wrote it down was the art and science of changing the environment around you and inside of you so you have full control of your own biology. What that means is it's not the science of working really hard. To get the results you want. It's the science of changing something so that your body will change. And it gives you back control over your nervous system. Over the way your body does things. I was very frustrated. I was anxious all the time. I felt just extremely tired. I was diagnosed with chronic fatigue syndrome. And I had toxic mold poisoning. And I was fat, as I mentioned, but I had arthritis since I was 14. A lot of just really bad health stuff. My gut was off. So if I thought working hard was going to do this, working hard would have tweaked my nervous system because it wasn't in shape to work hard. It was already worn down. So imagine this, like, you're at the end of a marathon, and you're not feeling very good. And they're like, oh, well you're not feeling good. We need to run some more. That's actually what I was doing. Instead of saying, maybe you should rest and eat some stuff, and you put your feet up. So it turns out we're cyclical beings. And how do you know that your nervous system is blown out? Well, one of the things, if you have a sleep tracker, like I'm wearing a ring that does that, there's lots of watches and things. They'll do it. But all of them now have a sleep score that includes heart rate variability. Heart rate variability is a measure of how well recovered your nervous system is at night. So if you did something today, you know, I was going to be really healthy. So I only had solids and I lifted really heavy and then I ran 5 miles and did a hot yoga class because look at me I'm so powerful. That night, you're going to sleep a lot and you're going to get terrible sleep in your heart rate variability will be low. You overtrained and undernourished. And if instead you would have eaten a large amount of protein, including animal protein, good quality fats, and some carbs, maybe even if you tolerate them some garbanzo beans. I'm not promising that was the right one, but I mean, you could. I would typically say white rice or sweet potatoes might be better choices or even honey and fruit. Whatever your body needs, it turns out the person who ate after they worked out and ate the right way has recovered at night and they might have a much higher heart rate variability. So now you have a tool to say am I tweaked or am I not tweaked when you wake up in the morning? The only thing I've heard about where HRV should be is Peter atia saying that I think it was like, you know, if it's below 14, it's problematic. And they couldn't find any research to say that if it was above that it did anything. And I thought, I don't think that's the way we'd really want to be using HRV. We'd want to be using HRV to really learn where we're at, see what we can do to improve it. And then see how it's affected every day. So what is the number mean? Where do we want to be? How do we want to look at it every day? So it sounds really technical. When you look at HRV, what the heck, it's not as complex as it sounds. Imagine if your heart were to beat 60 times a second, just once every second. It would be a very even heartbeat. That's someone who has no variability in the spacing of the heartbeat because it's perfect like a metronome. But someone who's healthy and recovered, you might have 60 beats in a minute, but they're not spaced out, identically. They're kind of drifting all over the place. It's like they're playing a song. So you might have to dumb dumb, the dumb dumb, dad. Versus dad, dad, dad. It's that constant heartbeat. That is a classical sign of a stressed animal for all mammals. It's so funny it seems like it should be just the opposite. It turns out mother nature hates constancy. It loves rhythms. It loves cycles. And when your heart rate is cycling in its spacing, it means your body's happy. It means that you're not stressed. And when it thinks there's a Tiger, even if it's just another email or your boss young at you, or a bad relationship, or toxins, or lack of nutrients, it says there's a threat, get ready. And when you get ready, you start that even heartbeat. That's all it is. These are heartbeat dancing or is it drumming the standard unvarying rhythm? And the number there for variability is the percentage of how much it varies. Normally, yes, if your heart rate is below 14, you definitely have problems. But what most people find is after you've measured yourself for a month, you know where it usually is. And maybe yours is usually in the 30s or the 40s or the 50s, or the 80s or something. Higher is generally better. But you could say, well, what evidence do we have that 50s better than 40? There's a lot of observational evidence. But more importantly, if you're running normally say mid 30s or 40 and you change something in your life and it goes up to 50. Good job. And then the next night you have two glasses of wine and the pasta and the next morning it's at 14. You're like, oh, something makes it go up. Those are good things. And something makes it go down. Those are bad things. Now for me, I have a genetic sensitivity to Chile. And Cayenne and tonight shade vegetables. You don't. So for me, if I ate one of my favorite foods on earth, which is New Mexico, green Chile, not only am I gonna wake up with arthritis the next morning, but my heart rate variability tanks because it causes inflammation throughout my body. Now I know that's kryptonite for me, but it might not be for you. So all of a sudden you start knowing, oh, that's weird. Wine before bed equals lower heart rate variability equals I'm less recovered the next day. And you start almost effortlessly adjusting your life to do that. I would be shocked if anyone could do wine before bed and not tank their heart rate variability. I actually think it's possible to have one glass of wine before bed and not tank it. You just have to take a whole bunch of supplements with it to undo the damage it did

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