AMA #14: 2023 Philanthropy, Evening Routine, Light Therapy, Health Metrics & More
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Welcome to the huberman lab podcast, where we discuss science and science space tools for everyday life. I'm Andrew huberman and i'm a professor neurobiology and optimal gy at stanford school of medicine. We are now live today with our annual and lifetime members of the human lab podcast premium channel.

First, if I just wanted, welcome everyone. Thanks so much for being here. I hope you're having a good holidays and wish you a happy new year at this point.

And again, at the end, I want to kick off our discussion today by just highlighting some of the incredible things that you all have already done. The premium channel, as most of you presume, no, provide support for important research. And when I say important research, we can define that as research that is done on humans with humans.

With our consent, of course, that we believe stands the highest probability of leading to new quality treatments and improvement in mental health, physical health and performance. So support from the premium channel that is from you has already allowed us to make several substantial gifts to various laboratories as well as other some mother endeavor. So i'll just quickly tell you where those funds have gone and then i'll tell tell you something really, truly exciting about where we're headed in two thousand twenty four will get to the questions in a moment.

But I think this is important to hear first while we made a um year long gift and when I say your long gift, we're taking gifts that I certainly can save from my perspective as a researcher who run a laboratory for a very long time. These are the size gifts that allow researchers to do research that they otherwise would not have been able to do. They pay salaries.

They pay uh for materials in the laboratory. They pay for the sorts of things that allow science to happen that would not otherwise happen. We made a gift to doctor allia crimes laboratory at stanford in the department psychology SHE studies mindset.

Some of you may have seen the episode with ally, as she's called doctor r crime on the human lab podcast. She's saying mindsets and how they affect both mental health and physical health in children and adults. And that work hopefully, we will get a report back on at some point soon about how those mindsets can improve performance in school work, athletics in other areas of life.

So the idea here is that you supported that work through the premium channel, and then that work can happen. And then we can get the information about what the conclusions that work are out into the general population, meaning into the public, so that people can benefit from that knowledge right away, and in many cases, implement that knowledge. We also made a give to doctor such a panda, the sole institute for biological study.

Such an panda is an expert in circadian biology and internet fasting in the study. He is using those funds for relates to intervene as a specific tool for improving mental health. We also made a gift to doctor carla chats in at stanford university school of medicine.

She's studying how the immune system and maternal conditions in in especially infections or various kinds that pregnant women sometimes encounter or get can affect the developing feeder brain. And that work also relates to stem cells and others. A lot of excitement about stem cell is, so give you update on that as soon as I we also made a substantial gift to doctor join a staying glass at columbia university school of medicine that stine glass has not yet been on the podcast.

But hopefully you will have time to come on the podcast at some point soon. She's studying in developing novel treatments for eating disorders. If you didn't see the episode on healthy and disorder eating, sadly, international universa is the most deadly of all the psychiatric conditions that is a great number of patients that have interacted reverse unfortunately go on to die of malnourish men and things relate to malnourishment. So it's a critical, critical issue that's not talk about enough and Frankly is not um well funded enough at the level of federal funding.

But um through your support there is now funding um cyphering into her laboratory and she's directing those funds directly at novel treatments based on news science and habit formation for eating disorders in roxi and others eating disorders dr or nolen Williams also at stanford dude does work on transgenic o magnifier tion which is a tool to not invasive ably alter neural circuits in the brain um for proposes of relieving depression and P T S D and exciting ly doctor Williams laboratory also combines tms chino mind existing lation with psychiatric treatments in particular I begin, but also Sullivan, and there's a lot of excitement about that. And then last but certainly not least, we also funded a chronobiology conference. They were desperate for funds reached out, and we were delighted to provide the funds for that conference.

Those funds allowed graduate students and who come from laboratories that could not afford to send those students in postdocs that conference to attend that conference. And I must say, from a lot of years of experience in the science fc community, the ability to attend these high quality meetings is absolutely critical for those Young scientists to be able to clean important information and go back to their own laboratories and to make novel contributions. Also can be the difference between a new collaboration and Sparked up or not.

And I should suspension that, that the research laboratory that we fund were at a much higher level than the conferences. But the conferences, I think, are also really important um way to direct funds. For those who don't know chromium logy is how the timing of light temperature and exercise and eating effect health.

So all things that I think people are interested in. So h that's IT for what we covered um and what we supported in twenty twenty three. Very proud of the support that we were able to provide, thanks to your help, and I am very, very excited to announce that.

Well, in twenty twenty three, IT was psychotic as the human in law pocket through your preview channel support that allows us to make that support. And we had a matching donation dollar for dollar donation from the tiny foundation. Heading into twenty twenty four, tiny foundation is going to continue to do a dollar dollar a dollar for dollar match, excuse me, which is exciting.

And we've brought on, in addition to that, two other donors who are going to also do dollar for dollar donation. So in other words, for every dollar that the human lab premium channel has or raises in twenty four, there will be three dollars to match that. So this is phenomenal.

And in what that means is that the pym he was in the podcast now doing what's considered on university chemists as major philanthropy. So very exciting um and so thank you also very much for your support. You are making a difference in the research.

And I don't just say that I know anytime there's funder razer things that sort by the way, this is not a fundraiser. This is a thing saying thank you to you, but it's always hard to know where was funds go. And we make sure that the whole process is a very stream line.

We cut the fat on the on in every dimensions so that um the money can go to discovering new tools for mental health, YSL health and performance. So thank you so much. okay.

First question is up Carolin a right? I am interesting studies about the enter mid singular cortex. Oh yes, such an interesting structure.

Would you please share any information regarding those? Thank you for all you do in the advancement site. Thank you for all you do in the advancement of science. Caroline and others listening.

Okay, so they enter cortex for those of you that um may not have seen the episode on willpower and tenacity, but even if you have is a regional of the brain that is involved in leaning into difficult chAllenges of all kinds. This is an area of the brain that gets larger when we embrace effort. That leads to a bit of internal anxiety.

But it's something that's good for us in adaptive thing. And this is an area of the brain that gets smaller when we don't engage in chAllenging endeavors. Now we need to define chAllenging endeavors very specifically.

ChAllenging endeavors that stimulate the growth of the enter and its singular cortex are chAllenging endeavors that we would prefer not to do. We may want the angle right. We may want the the consequence of the exercise, the consequence of the learning, the consequence of whatever the chAllenge is, but that the chAllenge itself feels uncomfortable.

And here, of course, we wanted to be uncomfortable. But safe chAllenges is what is what it's gna. Grow the interview of its singular cortex.

Now, another thing about the entire missing, like cortex is is important is that for people that end up being successful, dieter successful um pursuit of fitness, for people that um complete a degree or finishing exam or things that sort of missing, the cortex is bigger for the people that failed to do the work required to prepare. So the preparation that is, the entering in late cortex actually shows a bit of atrophy. So the entering like cortex is an anatomically, a neural reflection of Willy wer interactive.

And I think what people get wrong over and over about the sorts of findings is that the enter committing the cortex is really responding to a variety of inputs as a lot of different inputs and outputs. We know that based on neural circuit tracing, but IT absolutely responds best to things that feel like that they are indeed difficult, that they are a chAllenge. So if you're like me and you enjoy certain forms of exercise and is just peer blessed free the whole way through, that's not going to grow your entering in little cortex.

However, if you add a bit, let's say, higher intensity work, I like doing a long runner hike on sundays. I don't do springs too often at the end of that, but if I were to do A A couple hills sprints at the end, and I really this this is rough. This sucks.

That's actually the sort of thing that's going to stimulate the enterie simulate cortex, the intermit singular cortex, since Carolin, you ask about studies, was actually discovered in cases where people were stimulating the brain area and the subject. Accies, were people receiving surgery for other reasons, reported feeling like something was impending, some not in pending doing, but there were some chAllenge like they're going to head into a storm. Something chAllenging was coming.

But the other subjective feeling that they reported was feel feel like they could lean into IT, like they're ready for they're ready to meet that chAllenge. So what you're looking for when you are interested in growing your interment singular cortex, and i'll tell you why that's a good thing to do, is you're looking for that feeling of leaning into chAllenge that friction. If something is too easier, it's too delightful.

That is, not gonna contribute to internal singular cortex function and growth. I might contribute other things. Indeed, IT will and life isn't all about leaning into chAllenge.

But why would you want to stimulate your intermit simular cortex in this way? And by way, those chAllenges can come from physical endeavors and come from language learning IT come from a hard conversation that you're. You've been putting off.

It's hard for you to have ord knows we all will have those aspects of our lives. The things that we're putting off that are hard for us when that feel difficult again, keep these endear safe. Never want to do anything that would damage your mental health and physical health.

But leaning into chAllenge in that way does seem to activate and grow the enterprising ly cortex. Now, the advantage of that is that there are studies, excuse me, showing that the so called super ages, the super ages, I don't like that name so much. I should is a bit sonoma, and they call them superagent, but they really should be called super non ages.

Because these are people who seem to maintain healthy cognitive unction much longer than most individuals. Their memory, their IQ, is remain stable into their much, much later decades of their life, or even improves over time. And then the correlation, and again, this is correlation, but these are these people's interrupting with cortex, does not atrophy.

And in general, but the study's point, you in there still needs to be more data collected on this is that these people are regularly engaging things that are hard for them in chAllenging, and we've embrace that chAllenge. So lots to say about inter mincing liquor, tex, but I think that grabs the top on tour. And um i'm a big fan of trying to do something difficult at least one thing uh ideally every week um and perhaps even every day a little bit doesn't take much maybe in just five minutes it's that friction, that feeling.

I don't want to do this. I can do this and then continuing to practice or continuing to lean into that chAllenge safely. Of course, that is going to grow that intermit signal cortex.

And I just think that's amazing, right? We are so much about brain atrophy, memory loss. And as we get older, lot of data now about how to preserve healthy physical function.

Here, we really talking about how to maintain healthy cognitive function. And the intervention cortex seems to be a barometer of how well we are doing that. Mark s. Asked, we love to hear more about an evening routine, and not just morning, especially when IT comes to light. Oh, I love this question.

I love this question because i've made a lot of changes in the last year related to this because you there's a guy on the internet that talks about the importance of getting morning sunlight just kidding um there are several of us but and gals but I suppose i've been quite vocal about the importance of getting morning sunlight as soon as possible after waking. And of course, of course, of course, unless you have powers i'm not aware of, if you wake up before the time comes out, people always ask, what do I do? You wait to the sun comes out in overcast, you get outside a bit longer.

If you want to wake up before the sun comes out, turn on bright artificial lights. Now these days of achieve been playing around a little bit with some bright artificial lights before, because I tend to wait before the sun is out the winter months. But in any case, i've talked a lot about the morning routine in the early part of the day and a bit about the afternoon part of the day evening routine.

okay. Well, i'll tell you ideal, and then i'll tell you what I do um i'm always shooting for ideal, but i'm human. I think there's this idea on the internet that i've seen that your my whole life is is protocol, protocol, protocol, protocol.

And indeed sometimes IT looks like that and indeed sometimes IT doesn't. I'm human. Things happen. We all encounter different chAllenges. So to answer your question directly, mark, I think it's I know it's very important that, if possible, that you get little splashes on light in your eyes in the afternoon and evening.

why? Why is that important? And what we really talking about here is not necessarily seeing a sunset at the beach, other that would be great if you could do that. But getting some sunlight in your eyes before the sun goes down, maybe for five, ten minutes, it's not as important as the morning sunlight put IT does have a great benefit. Benefit is IT adjust the sensitivity of the neurons in your retina, in your brain, such that IT protects you against brighter artificial lights later in the evening.

Now, IT doesn't protect you completely, but what IT does is, if Normally, and this is true, bright light viewed for fifteen seconds or more between the hours of ten P. M and four A M. I'm playing about somebody on a standard schedule, not shift worker.

Bright lights viewed for fifteen seconds or more between the hours of ten P. M and four A M can dramatically quash melitta and levels. Melatonin being the hormonal l gets involved in feeling sleepy and falling sleep, but does other things as well. Of course, it's secret from the piano.

We know, based on a really nice study, publishing science reports that if you view that afternoon, late afternoon, evening sunlight want to be too strict about the time yet, you know, popular song, lasses, off as long, you can do that safely, get some sunlight in your eyes, or if you can't look directly at the sun, and either we never stared directly with the sun, at least getting some daylight in your eyes before the sun goes down. That can offset that military and reduction by about fifty five zero percent, which is pretty impressive. Now you would still do well to dim the lights in the evening.

And one thing that i've been playing with recently is a using red light. So um a lot of people when they hear red lives, I think oh, you're talking about you know red light panel, which that has a to use those tend to be very bright red light or um you know portable red light. I actually use a small portable red light, looks like a piece thick piece toast.

I use that for other reasons. This is not what we're talking about with the evening routine. With the evening routine, IT can be beneficial and very, very cost effective. Do you get some red bulbs and put them in, say, the bedroom where you read before you go to sleep, or in a particularly room in your house, you tend to spend time and in the evening makes for a nice mellow fuel. But he had also does several other things. First of all, IT, if they're the correct red bulbs, and I mentioned the one that i've been using in a moment, they eliminate all the blue wavelength that tend to be stimulating for the what we call the product generic system. So a gentle nor a journey court is all is at are indeed there's a study shows that when shift workers who have to be up at night use red lights of the type down describing when they work on a red light, they have less of a court is all increased than were they to work understander flourescent lights or even standard L, D lights.

So number one thing would be dim the lights in the evening and at night as much as you safely can to perform whatever functions you don't fall, you don't burn yourself of the door if you have to write and do work, as I often do, you need light um but to the extent you can shift to red lights, uh that can be helpful and many people, many people in myself include a fine that you get sleepy or when you do that. So I might just do this for the last hour of the evening you if i'm up till ten or eleven, or if I do IT earlier than I tend to get really sleepy. But those red lights, you know, put up a little lamp ove my bed.

I do that. If i'm going to read in bed, I make IT much easier. False leak, probably because of the reduce court, is all associated with eliminating the blue wavelengths, and they tend to be fairly dim.

And now there is one brand of red light that um you actually can that actually will work on a dimmer. So this is important. Um I supose you could use a red party lights or Christmas lights.

Those could be very affordable. Some people do that, but a kind of festive field in the room. Other people like myself will um use a red light that's dim ble. I want to mention that what i'm about to say, I don't have any financial relationship to this company in terms of the bulbs um red light panels are different. I use the juve um I use duv type.

But for red lights that uh for the purpose I am talking about that were going to a standard lamp and that you where as a very different purpose, right the red light panels have a very different purpose than red bulls that you would put into a standard light fixture. The dimmer ones um are called that you can find them as red lying and just put born um it's the technical name of the company is um sorry, forgive me for google this now yeah it's a bond charge B O N separate word charge um and those are dimmed and they have the proper wavelength. That's what I use.

Um they are not super cheap, but they're not expensive either in comparison to most red light therapy or something. So we're not to about red light therapy. We're talking about reducing the overall amount of blue light in your environment.

Is that right now for many people who don't want to purchase something new and again, I have no financial relationship of on church, so I don't clean anything. I buy them with my own money, and I just have one or two of them, and I dim the lights, even those red lights. I dim while i'm reading at night, then fall asleep if you don't want to use red lights for whatever reason, then you would be wise to just dim the lights that you have.

And where possible, to have those lights be set fairly low in your room environment. Now why would that be? okay? Well, first of all, the cells that activate the alertness system in the brain via the retina, your eye um tend to look up in your environment and I make sense because they're essentially there to view sunlight and the presence or absence of sunlight.

But in addition to that, think about IT logically. If I take a flashlight and I shine a beam on the ground or at a tree in the art IT looks very bright. But you're not getting all those photons in your eyes right.

You're seeing IT at a distance as opposed to shining. The lighting rise is very, very bright. okay? So when you have lights that are overhead and going into your eyes, it's very different than the light being on the floor or on a surface.

This gets back to something that I often get asked, how could I be that viewing sunlight through the window takes fifty times longer to activate your circadian system? Then IT does when you step outside. Well, let's think about that when you step outside their sunlight everywhere. If you face the sun, there's even more coming at you.

But when you're inside, unless there's a beam of light coming through that window and the window is very clear or open for that matter, you're not really getting the light in your eyes in the same way that if you're outside with the sunlight in your eyes, right is the same thing is like looking at a beam of light from a flashlight against the world, is a beam of light going at your eyes? okay. So we talked about um deming the light setting them low in the room, the it's not red light therapy but changing over to red lights.

Bond charge is by just one of many out there. I've seen IT done pretty nicely with just somebody. People grab red party lights, go on whatever your favorite search engine sale, sigal red lights, and you can do that.

That can be Better than any blue lights. And then if you're going to be on your screens, here's what I suggest is a short, a cut function in your phone, where you can triple click to switch your phone over to eliminate all the blues. This is very different then, just using the nigh time function, very different.

And I think we should provide, put out a video on how to do this. But what you do is you go into the accessibility function on your phone, you go into color filters and then you drag down the the blues. But that's not how your phone is going to be set all day because then you don't see anything that's in blue.

But you can introduce a triple click function. I'll put out a clip soon on how to do that. So when I go to sleep at night or in the evening, what i'll do is all triple click and all switch my phone over to a to red only.

And that's completely zero costs, by the way, he doesn't cost anything. And then in the morning, when I wake up at like and turn on, although I trying get the sunlight in my eyes before I look at my fun, okay, tom m. Asks light therapy recommendations for those that live in northern regions with limited morning lighter, too cold to get outside for a morning light, dark, win waking do red light therapy? Great question.

You can take a simple this bond rough because the rai dom speaking. If I try and keep this up for an hour and a half, I I might get a low horse. Red light therapy is different than what I just described.

Red light therapy is the use of red light panels that can be smaller panels, like the smaller jews that I use, which is units about the size of a piece. I guess they call texas toast, right? Is a taxi thick piece of toast? No, maybe someone knows why it's called texas, just because it's big.

About the size of a piece of toast provides very bright red light. And in between those red lights on there, there tends to be near infant light so far. Red, so you to biotin red doesn't mean as much as the wavelengths of light.

So wavelength of them, like the six hundred and fifty to eight hundred animators, is what we're talking about, where as blue lie is down in the know four and five hundred ds, and really like five thirty five to, you know low six. You like the rainbow, right, red and ship and Green blue. Um there are also larger red light panels in nowaday.

I also see a lot of advertisements for red light panels. You actually lie down in red light beds. Here's a story.

Red light will often be marketed as the most powerful, the most intensity, the most locks. Most important is the proper wavelength, or are the proper wavelength. That's why used the jew, because jew has the proper wavelength of red and far red.

The distance to view a red light of that sort generally is about eighteen inches. Sometimes a look closer now, sometimes people put red light on different parts of their body. I covered a bit of this in the light and health episode.

But red light, because its longer wavelength of light, can permeate through tissues to fairly substantial debt. How deep depends on the tissue. If you put IT up against your school is going to get down into your brain, note it's not going to get through your scholl maybe a little bit if it's a very high powered red light. If you're holding a red light of that power at home sometimes wrong, I don't medical, that's a medical device. However, jew are medical grade red light and nearing for red lights and they um are quite powerful.

There are the right wavelan actually that's why I preferred you because they are um they are medical grade um they can be directed at your eyes in the morning for the purpose of there's a study out of two studies actually out of glen Geoffrey laboratory version lodge london showing that viewing red lights at a distance of about eighteen inches or so in the morning for people who are over forty but not for people Younger, by the way, that can offset some of the age related reductions in medoro function and vision loss. So I look at a red light in the view, my due texas to light, or ever a due panel at a distance of about, I confess, I stand about twelve to eighteen inches away. And I do not force myself to look at that light.

I don't hold my allies open. I like myself to blink. So i'm comfortable. Truth told, you could probably close your islands in some of that.

Red light is going to get through your islands, not a time, but some. So no problem blinking. You never, ever, ever want to look at any light, sunlight or otherwise.

Red light, any light so bright, it's painful to look at. If you have to blank, it's too bright. Step back. If you have to blink every once in a while, that's okay. But if you have to blink in order to to close your eyes, in order to protect your eyes, then you're standing too close in the morning.

You can do red light therapy skin, you can do IT on eyes will IT wake your system up, will IT provide the kind of court is all increase, which, by the way, you want early in the day, and a general and dopamine increase that sunlight can provide. The answer is no. Sunlight is unique in that way.

However, if you live in an area of the world that's too dark, or um you wake up long before you get sunlight in your eyes, what can you do? Well, you can flip on artificial lights. You do that the opposite of how I recommend in the evening.

You would want to flip on overheads lights as bright as possible if you um have the disposable income and you want to invest in a ten thousand locks light panel or in nine hundred looks light panel. Again, I have no financial relationship to these companies, but there is a light panel nine hundred looks drawing tablet that i've set on my desk for a number of years. Recently I confess i've started um experimenting with some of the ten thousand locks light panels that sit on your test desk.

Excuse me, those are very, very bright and I do use that now if I wake up really early and i'm going to do some work out, turn that thing on and IT sure wakes you up now is IT as good as sun like? No IT doesn't have the right color features and alternation between yellow and blue, that morning sunlight has and that evening sunlight has. And without doing a whole toria, when the sun is low in the sky, so called low solar ring or sunlight, you'll as if you take a picture with your phone provides a cloudy day.

You'll see that there's a lot of blue, yellow contrast, and that's the optimal stimulus. That said, if it's overcast out, you should still get outside because some of those wavelength are coming through even though you can't perceive the blue in the yellow. So these you could get a ten thousand looks like but if you can't afford data, you don't want to.

Oh, and by the way, those you you set on your desk turn on for five, ten minutes while you're making coffee. You think things that so they actually recommend me don't keep them on too much. Some people actually can feel a little too you for I can maybe even get a headache. It's a lot of blue light, so that's one thing.

The other thing you can do is that if you can't uh uh, access light of any kind of dark, dark, dark, that's where the cold shower really can help because you get that a general bump um early in the day, which is good to early in the day, you know provided you're not going into the state of english idea as a consequence of IT getting a journey, dopamine all increases as as graded. And then as the day goes on in the evening and nigh time, certainly you want a taper the levels of those neo chemicals off. Now of course, there's always gonna some quarters, always, always going to be some up and effort there always be doing in your system.

If you go dancing, go to a party at night, should you worry about the lights now OK, I am not despite what you might presume or here read, I am not this one person where sn lasses in a party all the other day. I was at a party and someone was wearing in class, I think was for other reasons, gives the impression that was something bad going on. I think they were just like looking cool, by the way um and they did look cool.

But I don't do that and if I drive IT and and were I don't need sunglasses, I do and I have been expLoring the use of a blue light filter glasses in the evening in those red lights in my house. But I think for most people who get out, everyone, someone, you got to a late night, you got dancing, you have a party with friends, if you get home in the lights, maybe use those red lights, get to sleep really in the day. Bright light, ideally from sunlight. Bright, bright, bright.

How bright? As bright as possible. And many as you is reasonable, except to the extent that he could damage your eyes.

So don't be staring at any bright light successively. okay? I think that, that premature summarized as IT. And then of course, early day, it's really about sunlight or light of other kinds, cold water. If that's your thing, if that's not your thing, that's fine.

There was no tablet that are descended down to us telling us that we had to get into cold the water each day. It's an option. It's all an option.

Dennis from munich, I love munich. Been there in a while, but I used to go oxy mi for a number of times. Spray year.

And I miss the food. I miss the the shindo as we approach a new year, what health and fitness matrix you recommend checking? Oh, good one.

And could you share your annual medical fitness check routine? okay. One am about to say, i'm sure we'll generally job with what dog Peter atta, who i'm sure you all know anyway, respect tremendous.

Ly, also grateful to coma close friend. Basically, assert is important for fitness. I think if you're gonna do a fitness test, you know, Peters got IT in mind, and I generally agree, you know, dead.

If your body wait ten times in the same set, hang from a bar for a minute or more, okay, in the same set, these sorts of things, I tend to be far less P E class about IT. Frankly, my goal is always the same. Forty eight years old have been doing the same training program ever since I was sixteen.

More or less. I mean, i've had pigs in valleys in terms of my consistency based on other obligations. In course, when i'm sick, I don't train sick people stay out of gyms, please.

Nothing makes me more frustrating than people showing up to get their work out and getting everybody sick. Here's the deal. I try to be capable that is ready for very things.

What the ability to go on a long hike, what's a long hike? Five, ten miles with some hills, the ability to spring for the airplane without blowing a basket, the ability, or that means hurting oneself for having a heart attack, the ability to Carry some heavy furniture with assistance safely, or got forbid to take a trip in that damage myself, and of course, to have some level of agitated and coordination. So how how does one do that? So what help fitness metric to I recommend checking.

Well, i'm going to do this next week because at the end of the year, but pretty much every week, is the following three. Cardiff asked lar training session. One is long, meaning an hour to ninety minutes.

That can be slow for me. So this could be a waited hike. So weight vested hike, we will just put some wait in a backpack.

We will just be a hike of it's really steep or a long slow jog once a week for me, as jogging or hiking for other people, cycling or swimming. Sometime in the midst of week, i'm doing a thirty five minute run. So maybe five minutes of warm up and then a faster thirty five minute run.

You can also do our role. You can also do on a bike. But you really pushing up around, I don't know, maybe I I don't tend to measure heart rate, but where it's I could not hold a conversation. I'm working, i'm working, working. I'm not sprinting, but i'm working.

And then another time during the week, shorter work out of about twelve minutes, if you can be three minutes to warm up some coastal ics, little bit of cycling on an sult t bike or something that all salt bike for the ones where you have handles with the fan work, could be a rower or could be any sprinting hill, and then doing sometimes one minute on, one minute off for twelve minutes, sometimes doing twenty seconds on, ten seconds off for eight rounds. And it's real work. It's getting the heart rate all the way up, the o two max, the combination of those three type of cardiff asked lar turning sessions or that i'm ready to spring for the airplane.

I'm ready to take a long hike any time I can go out for a two mile run and really enjoy that if I I need to. It's a ready this thing. And I think that covers all bases.

And I ever going to be a marathoner or a champion sprinter with that or a milo t note. But that's not my goal, and I never has been. I ran a cross country race in high school and will tell that story in another time.

IT was love fun until I had to sing a mile. The other thing I do three times a week, as I work out with resistance training, I train my legs one day. So that's cavs hamsters in quads.

I trained my tour so so that I do some pushing for my shoulder, and I protesters some dips, that kind of things, and pull up some rowing the sort thing and treat my neck is in a big believer in that for the upper spine. But don't go at a heavy. It's just really to maintain you pasture in to make sure that apple upper one is supported, something that most people neglect.

And then one day a week I do smaller body parts like i'll do my train, my cabs again by seps try seps. I'll make sure if there are any small body parts that happened in mystery, the midst week because of schedule and like real deal or something to do that maybe a little bit more networker, some at work. Okay, those are spread out about a day apart.

I don't get too obsessed with the spacing between those workouts, but they're not all stacked against one another. So I might be in my case, it's it's long run on sunday. This is just how I do IT monday tends to be off, excuse me, long run on sunday or hike monday as legs, excuse me, that monday is always legs tuesday off wednesday.

I generally would do that shorter run or the torso worker flip flop them, depending on how my legs are feeling. And the next day I do whatever need to do either the torso resistance training or or the thirty five minute run. And then friday, that faster clip cardio. Saturday tends to be the smaller body parts, I must say, these days of the week always have the ability to slide when, where are the other.

So for instance, if i'm traveling and I don't get back on sunday out until late, or if I was not able to do that training a walls on the road, then I will do IT on monday, and then I just slight things around so that I finish off the week with everything done and I can get back on schedule. But the way of arranged that everybody pockets twice, once directly, once indirectly. And the car of accused training is covers all bases.

Why train this way? Well IT ensures strength. IT ensures whatever athel changes you want. You can emphasize working harder and more sets perhaps for the things that you you want to bring up certain body parts that that a weaker you can um certainly recover because you're only training legs once a week.

But guess what you you're doing them on monday and you're sprinting on friday, so they're getting hit indirectly on friday even if it's on the bike. Those that fast, hard peddling with resistance is going to make sure that your legs aren't going to actually, you can still get, but you can still train them again on monday, again. So this schedule is designed in a very specific way.

None of the workouts, except the longer workout on sunday that jog runners unger than an hour ever, ten minutes to warm up in fifty five, zero minutes of work in the gym, sometimes sixty. So that was all trunks, forty five or forty if i'm really have a bunch of things going on. So this source schedule sounds like a lot, but it's not is actually a very small investments one hour a day and not even on tuesday, which is arrest day.

So what are the metrics that I recommend checking? Well, i'm a big believer that if you're sleeping well, your appetites consistent and you're feeling generally good, that's an important metric. It's a very subjective metric, but that's important.

Are you sleeping well or are you waking up sore and you're not able to recover? Are you feeling like no matter how much sleep you get, you can't feel arrested? These kinds of things? Now there could be other factors involved, but that's a basic one.

The other one is how much energy and pepper you bring into your work out that's important and IT. We're late to caffeine and feeling and all those sorts of things which were not talking about right now, far too much to talk about here. But we discover in the foundation fitness the way all of this is put into A P D F that's available omb line that he room lab outcomes you are cost.

You simply go to the news, a tab under the menu and you can scroll down, find the foundation fitness protocol, gets in the sets and reps and loads and all that kind of stuff, completely zero cost. I do take my morning resting pulsate. I know what my pulsate order to be if it's elevated substantially and i'm not particularly stressed about something then and I pay attention to that and back off, look IT in the intensity on things.

If I have throat tickler, I am not feeling very well. I'm really careful about working out. Sometimes i'll do IT, sometimes I will.

I'll make sure that isn't just some sort of like dust allergen in the environment. But if I am feeling under the weather, i'll skip, I just skip that workout and someone will go. You skip because you, you, i'll be honest.

And forty eight training very consistently. I am fortunately not on wood, little bit suspicious, not on wood. I have avoided major injuries.

I've been able trained consistently, and i've also don't tend to succumb cold and flues. I think about once every eighteen to twenty four months, i've had colder flu of some sort for for many years. That's the kind of caddies, but not more frequent than that. I think in part because I don't tend to push really hard when i'm sick.

I'd tend to be the guy because I feeling under the weather show train, maybe not going to take a hot shower and get in the at six pm reading, go to sleep if I wake up at three A M because I went to bed too early, chill in bed and read, may be fall back asleep, maybe not. I think taking care of oneself in that way is very beneficial. And then people say, well, you have an had kids.

I ve had kids in the house, and I also know what IT is to get sick because of the mates and all the stuff in working with people, in working in a medical center. You're always exposed to think so. Um I hear you loud, clear.

We can't avoid exposure to um infectious vectors as they're called delightful in the form of kids. But the reality is I trying back off when i'm not feeling well. I push when i'm feeling good.

I'm not wanted you to a day workout. And i'm very careful about not exceeding my my program. I am very careful about that. I don't go crazy.

I don't do two politics classes, go to the gym and i'm also not the guy I was complaining about his back or always being sick and I do not have you know like phenomenal genetics for the respective fitness. I'm small jointed IT are relatively other medium size joins. You know I not particularly ly strong, nor do I particularly strong, enduring.

No, I think of in middle in terms of medical fitness check. I do blood work every six months. I'd find that to be that is identified a few things that for me needed taking care of and I pay a lot of attention to overall feelings of well being.

And I charged them Frankly, I on my calender are my workouts up at the level I put like l one to ten to believe my workouts are in the sixty eight out of ten intensity. I'm not measuring this by any kind of device. And if I get sick, i'd tend to look back and say what was going on before I got sick.

You know, if i'm getting substantially weaker or i'm feeling fatigue, I take stock of what's going on. So I think some you'll get the impression and like hyper analytic about all things. And you know, I would say a tea is much more into measuring things.

And I love that about him. I'm more of the mindset. Look, if i'm feeling good and I feel like I can move my body well, not too many eggs in painting fiction, I get a little something of a little disbarred or something, but and and then I take care of IT.

But in general, it's about being able to feel good seated, feel good moving, be able to have that readiness, readiness, readiness. For me, that's the foundation of of health. So um other things you get a regular I exam, I do have an appointment of theology department do that the air puff test for goma.

There are treatments for gg homa, but you need to know if you have IT. A lot of people don't know if they have IT is the second leading cause of blind us. World rides.

I can only cateract is very easy test. You can have your optometrist automotive gist get that I test. Your vision is so precious.

I mean, vision is so precious. So I can't overstate that enough. Generally pretty inexpensive as well, specially from the optometrist.

And the drops work public asks, what do you do with waking up at the bill of nine and can go back to sleep? I was such a good question. I have three different tools that I use.

First of all, long excel breathing, just to trying call myself. I also trying relax my face. If I do this right now, be funny, relaxing the face time to relax the job and then to do a progressive body relaxation.

I do use the revery R V E R I APP, and they have a specific hypnosis for falling in back sleep. Hip nosis is self directed hypnosis. David beach, who has been accused on the podcasts as voice, is terrific for her nosis even just think him about his voice makes me want to go under.

Typically, with ever, you practice the falling asleep, falling back asleep, he knows only eight minutes long, practice and the daytime. And then you can use in the midnight, if you need to. That does require that you have your phone present.

And by the way, if you're going to do that noses, you can select whether or not you're going to do the one where you have to interact and speak or not. I like the one where you you don't interact also, if you sleep like to someone that won't wake them up, revies is great for this purpose. You might think pennocks that's working or that magic carpets stop, but it's not.

This is noticed, by the way, is one of the few um approved medical treatments for very psychological psychiatry conditions were not talking about stage chip. Notice people clocking like chickens were talking about you learning to self react, relax in, which is a skill that you can enhance in hip nose. As such as with every I think revery now is a free trial and is available.

Orn rode in apple and it's a nominal cost. When you compared to things like supplements or slept pills, it's a few dollars each month, maybe seven, eight dollars or something like that someone will tell me. But if you think about the cost relative to, you know, some other purchase is relatively low.

The other thing, and this is something completely zero cost, and I can't encourage IT enough, is that you get into a regular practice of non sleep depressed N S D R or yoga edra, and that you do that during the daytime. There's a ten minute S D R that I did, which is available on youtube. We just put N S T R huber minutes available completely, zero cost IT will teach you how to self direct your own relaxation.

And you can also use in the mild and knife you wake up. Many people fall leak during nd s, that's fine. Or yoga edas, many which are available.

On the internet, free. Okay, completely free. Yoga is just a little bit different than in sdr. IT is a category of non sleeps depressed that includes intentions and things that are self directed relaxation, but relaxing as a skill. Now there are few things that you can do to avoid waking up at the midnight.

One is trying to limit the total amount of fluids that you drink in the last couple hours before sleep. Don't go to Better with a super full belly. Some people find that if they take scene, which is something that that is in the sleeping ack that I recommend.

And by the way, I don't necessarily believe that everyone needs to take supplements in order sleep. I think you should get the behavioral stuff, the light, the exercise, not drink caffeine into late the day, avoiding alcohol, ideally completely, but maybe late in the day, especially at. And if you can get your sleep right that way, then perhaps you start to rely on or enhance your sleep capabilities with supplements.

But there's certainly not a requirement. The sleep supplement theanine, which is in the so called he were in lab sleeps to accurate, includes my naim three eight in eaja. In thionyl, for some people can really create vivid ams.

And then they wake up from those dreams. They have a hot time falling asleep. In that case, I would just reduce the dosage job or eliminate the theanine.

Some people like to use in oslo all nine hundred milligram in oita, as they prefer that in IT that works Better. Or for them, the sleeps stack, or some people even take in in addition to the sleeping ack. As long as dosages are followed, there's no reason thing that any, this stuff isn't safe.

But of course, check with your doctor before adding a, removing anything from yourself protocol, or any protocol for that matter. I say that to protect you, not to protect me. The other thing you can do if you wake up in the midnight is to not look at the time.

Now that's a little bit difficile if you're going to look at your phone. But you know, this is something that folks at the standards ly clinic taught me, that people look at the time when they wake up in the midday night, generally have a harder time following back to sleep. So to the extension, you can refrain from doing that, and certainly don't get on your phone and start growing social media.

Try ncr, try the revery out, try yogananda a, try some long excel breathing. All those protocols, by the way, include long excel breathing. And if you're taking million tony before sleep, often times you'll fall a sleep very readily and then wake up.

So if you're taking military ony, you might want to reconsider that military and does save its places for treatment of jet lag and things that sort in the acute situation are not taking IT too often, but in general, dosages are too high. People take too much of IT and too often, in my opinion, but that's just my opinion. And then I would say if you wake up and one middle the night and you simply cannot fall back to sleep, just remember that you can survive one night with minimal or no sleep.

unfortunate. We've all had to deal with that. But IT starts becoming chronic condition. Then you may want to talk to a sleep specialist, but we've done multiple episodes.

If you were in the podcast, the master sleep perfectible sly you asleep newsletter, that you should definitely download, it's zero cost again. You've in lab doc m newsletter. Go to menu newsletter, you can find that for those. Are you the subscribed to the premium channel? M guessing the aware of these various um tools.

But one thing we know from the sleep lab at stanford is that when people are excited about their next day, sometimes they wake up and that their sleep actually can be less than Normal and they can functions well the next day. In fact, there have been two studies, at least that i'm aware of, two studies there, maybe more, showing that when people are given up calling poor sleep score, their cognitive performance and physical performance is diminished, even if they slept really long and really well. So you've lied to them in these studies.

Conversely, if people haven't slept that much and they receive a great sleeping ore, they perform really well. So these sleepers cores, while I like them, I look at my eight sleeped ep score or wp sleepwalk ore some people use or rings and things that sort you don't want them to drive your perception of how available you are for hard work. And cognitive unction is why I tend to rely largely on subjective measures.

Unless you were talking about things like A O B or collection al levels, you know, subjectively guessing what your apple b level is. That is not a good approach, right? Or resting heart rate.

There are real matrix, but you want to be careful about relying too heavily on biometrics clean from devices, even if they're accurate. Don't put too much weight to take the average. See how you're doing lately.

If your sleep scores dropping each day by fifteen, twenty points, will then pay attention to that. Are your heart rates going up? Is going down? Averages, averages, averages, you know.

And so be a scientist of yourself. Coach ruby rights, what's the best protocol for strain training without hypertrophy for women? Great question.

When i've liked heavy weight, I tend to bulk up fast. okay? I want to embrace more resistance train without the book.

Great question. So here's the interesting thing about way train. That's kind of cool. You will never get larger than the so called pump that you achieve in a single workout.

What do you mean about that? Well, a lot of people, and women in particular, are concerned about getting called out too big, too bulk. And indeed, some women, some men, react very quickly to wait training.

They have high fier density, and for whatever reason, could be hormones. But IT probably also has to do with different types of proteins that are expressed in the muscles and even the connective tissues. Some people just grow quite a quote, faster from weight training.

But I will tell you this, no one's ever looked IT away or picked up a way down asset and then hyper, to feed so much that I was permanent, right? The so called pump, the blood low that you get to into a muscle gives you a little window into what that muscle might look like if you feed IT and rested properly so you can recover in hypercharged. y.

So does that mean that you should avoid the so called pump, the blood flow into the muscle? no. What do we know from, gosh, I guess, to be forty years of physio gc data, proudly hundreds of years of just outside the laboratory data, that very heavy weights in the range of one to three repetitions generally make people stronger.

But there is a much hypertrophy. When you get from three to five repetitions, you're still in the mostly strange, some hype trapse range when you get out towards six repetitions, out to even thirty repetitions, provided the sets are going to failure, you can't perform another repetition in good form. Well, then you're stimulating hypertrophy.

Now, there are exceptions to this. There are exceptions. If you do, for instance, a one repetition set with a weight, but that weight allows you to do that set over the course of seventy five seconds, that's a lot of time under attention.

And you can get in addition to that way, training involves in essentially of the negative, the east tric. Allowing portion of each repetition also will stimulate harbert v but also strength gains. So if you're somebody who wants to strength in, and strength training is also important not just for muscles, but for neural function in the brain and elsewhere in the body, then you really don't want to put on any size whatsoever.

I would encourage you to explore some of the protocols the doctor ity galen and I discussed on the exercise series that we did with after galpin. That would be largely training of after a warm up, of course, in the one to three repetition range. And even some training is done strictly for power, moving the weight quickly that loads that are substantially lighter.

Although for some people, just because they're genetic makeup, they are going to react with type of you that kind of training. So I would say if you want to wait, train, which is a great idea, and you don't want to put on size, but you wants to get stronger training, that one to three repetition range. Now that does not necessarily mean one repetition maximum.

You eat ing out the absolute last. Want a single rap that you can with the most amount of way maybe you back off on your single repetition action. You still just doing one repetition, but of course you want that repetition to be of any value in inducing strengthen. You should be getting close to one repetition max.

But um keep in mind also that if you're doing three repetitions heavy weight but you're only resting you know thirty to hundred twenty minutes between sets well then you can get a kind of compounding a fact where you can do cybergraphic if you react that well, you and by the way, many people do or there are some excuse, many, most people do not, some people do, to lower repetitions and you may have to increase the way and lower the repetitions even further. Long rest. Just make sure that if you're doing that kind of training, if you're concerned with overall health and not just power lifting, we're being really, really strong.

That you're also doing some cardiovascular training, which includes you walking plenty in the sorts of cardio that we talked about earlier. Steve sets, what are your thoughts on these full body sane emrys that are becoming quite popular? Do you think these are beneficial or are they unnecessary? What I got one um and I paid for IT.

I didn't get IT combed to anything and I must say learned a lot um fortunately I learned I don't even tumors, at least not of the size that could be detected by that MRI. I also learned that I have a disk bulge that explains a lot of times in my life where do a certain movements, there's one or two movements that I do in the gym were running in a certain stride work. That thing goes in confirm that.

So I mention, I am very grateful that I only had one White spot on my brain. The White spots are considered naturally occurring, typically lesions of the of neurons. Everyone has his, you're allowed one per decade of life before they starting consider a potential problem.

I think I have that right now. Whole lot you can do for those, by the way, except don't get any more head hit if you're doing a contact port or construction or something where you can, you know. But some people still have to continue to work.

If that's their work, they have to work. So yeah I think IT was IT was informing tive for me. Um watch netflix movie there was real.

Um the movie wasn't very good, but was cool. You can watch in at flicks and there is pretty easy to do. They're not cheap there couple thousand dollars minimum.

Um IT was reassuring to me to not see any tumors on my liver, tumors on my kiddy knock wood, 然后 i mean and to see that I didn't have a lot of introduction of fast or anything like that。 I mean I I dt on the healthy specimens is ever role through there. But I IT was reassuring to me that I wasn't dealing with a bunch of White spots on the brain.

I wasn't dealing with that sort of thing. And you know, is that necessary? No, no, it's not.

Also, some people don't want to know what's going on under the hood. Is IT unnecessary? What you asked? That's a tRicky one. I mean, IT really depends on finances and how curious you are. I will say this, my good friend and former guest on the human lab podcast, doctor eddy chan, who medical doctor and chair of neurosurgery at university california phase co. When I told asked him about IT, I told my, got one.

He said, yeah, we get people coming in all the time, patients all the time, who've got ten, this whole body scans for recreational purposes, or because they were curious and they will identify issues that need to be resolved with nea surgery. Now that split my answer in two, because that's kind of scary right there. Could there could be be walking around with tumors on the brain and don't even know.

Yeah, absolutely for law tumors or benie. Law tumors don't in pinch on areas of the brain or body that create promising, never create problems, and others create problems. And do you want to know, do you want to get that tumor exercise there? A lot of non invasive to deal with tumors.

Nois, I guess, is the question whether not you want to know and when I say want to know, I mean, obviously you everyone would love to know that they have a clean bill of health under the hood. But do you are you prepared for what might happen psychologically and medically and what you have to do in order to remove an issue that maybe not an issue, right? Um it's possible that you ever know you have a growth or a mass that spin to have the anxiety of the period between so tRicky some tissues like prostate tissues or um different tissues in the uh female producer track can be in large but not be problematic.

But then people might want to make changes that to ensure that the enlarge men doesn't continue. I'm a big believer in data. I like data. So while i'm not big on tracking in my sleep every night, I do track IT at night, but I don't necessarily, but too much weight on any one individual nights. Lee's core.

And by the way, if you get a really louse, lousy y sleeps cochins are, you know, you sleep poorly, you the great sleeps, gord, chances are, you know, you slept well. Stuff in between that that kind of gets people interested. I don't know.

I I think for me, I I was happy to get the bill of health. I did. And had I discovered something that needed dealing with, I guess I be grateful that I went in for IT.

Um so that's my answer. But again, they're expensive. I hope the cost comes down.

I hope insurance will cover these eventually. Orkla via what a great name. Orkla via awesome ask, would U.

S. A dog lover considering doing an episode, dog wellness and communication. Yes, yes, absolutely.

I love dogs. I like dogs so much. It's ridiculous. I just do. I just like being around them, like thinking about I.

I came out with them and their family members, right? Costal was a family member, and I am eagerly anticipating getting another dog, probably when we get back from tour in australia. From australia i'm not can bring back in australian shaper.

They have like weight, too much energy for me. I like the million gs. I like economy of effort in a dog, which is why a bulldog R A A stiff is probably good one for me.

Yes, yes and yes, the pet health is key. Relationships with pets are key. Don't get dog you didn't take great care of in bulldogs are atta work.

They're very expensive plan on spending, at least i'm not kidding, twenty thousand dollars in your medical bills on a dog to keep bulldog to keep them healthy. Adopt if you can like dogs out there need be adopted hi m says, I advise some thirty two. I'm working over two, three years, but my left darm is weaker than my right.

How do I baLance muscle strength between size, different weights or strategy? Great question. Well, I guess you assuming is a lot weirder. I mean, I am a big believer in doing unit at I can't remember last time did a barbell coral or or a or you know that think they call the easy bar cries extensions I am must always do unattentive stuff down bell curls. I think the real key, if you want a weaker ARM or limb to get stronger, is that mind muscle connection.

You know, IT means presumable unless there are some sort of underlying your a logic thing, and I don't want to scare you, it's always possible. But IT seems unlikely based on the way you were. The question is that you want to make sure gripping the handle the weight really tightly, by the way, that will increase your strength and performance on the set to grip tightly.

There's neural reasons for that and that you're really working hard to contract the muscle and also use weights that you can control. Remember, when you lift weights for sake of getting stronger, it's not about lifting weight. You're actually using the weight as a tool to stimulate strength and hypothesi increases.

So it's a tool. And you don't walk around with the weight number on your body. You walk around with the muscle development that you achieved and the strain that you achieved with a particular weight.

Unknown cares what that way is. So if you know, if you can't Carry two bags of grocery eis up the stairs, IT doesn't matter if you're able to, you Carry four hundred pound dumbbells through the gym, right? I mean, that's why I think the ready this thing is key.

I think we think so much about the gym as as the end point, but the gym is a place for training for the rest of life. In my opinion, IT also happens to be fun for me. But if you left, arms is weaker, I would emphasize, well, you could perhaps do more sets.

Certainly I would do. You could do all your left ARM sets first, then you write arms set. If it's really substantially different, you may actually want to stop training the right side as intensely for a period of time.

We get that left ARM up there. Um things like that. But I like unilateral at work. I don't do a lot of illiterate work for my legs thing. I do like girls know that's both like same time. I try and pull with both like same time, like extension same time hi squat same time good hama same time okay yeah um just keep training IT but don't over train IT if it's really weak because you're giving at twenty five sets, make sure you're lowing time for IT to recover. And by the way, I don't know um uh how I can I don't talk as the questions gone hold.

You are, but you give your body time, give you your body time is are turning one of sixteen, give your body time, IT takes time to train correctly and IT takes time to develop a strong mind muscle connection in, don't rush, don't run out there and start using, you know don't get caviar with pharmacy ticals or anything else. Just take your time, enjoy your training, the best advice. So we've got about training um with somebody very accomplished, he said.

And I really turn alist this like learn to and you may delete to learn to, learn to enjoy training really hard or just love training hard. I love training hard. I love you.

I love you. I love IT. So just learn that, like leaning into that process and enjoy IT.

And if you and if they're certain parts that are chAllenging, remember, you're increasing the size of that media intermissions late cortex, last question really. I was, we just keep going. Maybe I delate twenty four hour marathon of this.

And then we also do IT as as a study and sleep deprivation. Anyone want to vote for that? I've done that before.

I used to work thirty six hours stretches when I was in graduate school. No joke. We would do these physiology experiments.

My producer here are sitting here going like, don't do IT, but is right by the end of those experiments would be wearing tin foil on our heads. And when you're do these, but we built a lot of resilience we should arrive on in. And Albert and I was, I don't need the bun because the car was make you sleepy.

And then we we'd argue about him. And we d started to luCindy somewhere around the thirty hour mark. And my friend calenda is now a professor back at universe you maryland so he can he can vouch for that story. But ash, that was fun. I don't miss IT was in my twenty thirties yeah I know twice late twenty.

Um but if people think that we maybe do a fundraiser like to raze extra money for research, and i'll do twenty four hours or just answering questions from on the clock and just see how you see at what point I just completely call. And then I can also teach you guys how do a proper all nighter, because they are tools. And one of the main tools is don't trust you're thinking between the house of two thirty am and four am.

So maybe during that time, we just meditate together. Or at last question, until we do the twenty four hour you will love ama marathon. Do you have plans to produce more content or protocols specifically for children's development in health? Yes, we're going to do eight children for child development series, but they also extends into adolescence.

And Young adult hood also going to be doing episodes. And there have some amazing guest for them and do some SOS as well. There are any current resources to recommend for this topic.

Yeah, I like an Allen shares book. It's a little detail, low technical um S H O R E all in sure. I think things how you spell, let me check, let me check out uc a little ticket. And sure, yeah. A L L N separate word. S C H O R E.

His psychologist and researcher really talks about regulation of the, he talked about right brain, left brain, in a way that actually is accurate there very few people talk about right brain, left brain and accurate. He does and talks about attachment and emotional regulation. And it's mainly focused on early childhood velocity ment.

There's some beautiful there's some beautiful stuff out there that's that's been comes from the psychology literature and neuroscience literally on this but also gonna get my friend doctor in wilbert on the pod. Cash is a professor at berkely, says adolescent development. There's just so many great folks out there that we want to bring onto the podcast.

And we will organize that into um some protocols and things that sort lot of work to do for us to get IT all you know sink that I realize sometimes podger along some people ask. I often get asked, where are the plans for twenty twenty four? What are you going to do? Keep improving the content.

We have to have some shorter form content coming out. I don't want to um give away what that is. You know some thirty minute episodes that um capture the essence, the most important protocols and science um and yet the goal for twenty twenty four and forward is just keep improving the content and try and make IT as a digestible for you as possible but also as threw.

You know if I go real short form then important details would get lost but child development is extremely important. Remember, we're always in development. Development doesn't stop when we hit hit twenty five.

Development is an arc from birth until death, which hopefully will be a long time from now for all of you. And um there's just a time to explore there. A lot of side psychology protocols, we're going to get into all of IT.

So I was told that the last question, I confess them but sad about that I could just keep going um but we will do this again at some point and I think we should do that twenty four hour marathon as a fundraiser. I don't know what you think, but I I would do that anyway that's that that's the truth. I'll be here anyway.

Um I want to thank everyone for tuning in. Thanks ever so much for your support of the laws I mention earlier. If you know somebody who you think might be interesting that the premium channel, let me know that they can watch the early part to those premium channel episodes on youtube and listen to them on apple and spotify without having to to log on for you not going to pay.

Not everyone has the resources. For those of you that devoted resources to the podcast, the premium channel. Just know that IT helps support the regular podcast, which of courses available, cost for everybody and really subsidizes that and also subsidizing this, this research that's taking place, these laboratories, we're going to expand the research.

We got that three one dollar match for twenty twenty four. So I really joined today. That's the truth. I love your questions. I could do this all day every day we're going recording episodes and tomorrow um and i'm busy just can keep talking until they tell me its time to stop.

So when someone in the corner like you is, then i'll stop if urban e win our live events like they're supposed to end. Now there they go there telling me to stop times up. Thank you everybody.

I hope you had a great holiday. I hope everyone has a very happy new yeah if you're like, meaning you sleep by ten thirty on year, enjoy the good nights sleep and enjoy new year's day. I'm not been new year's day guy.

Can I know new year's day and enjoy something and just remember when they're not you're doing behavioral protocols or you are super into the supplements of the red lights. The most important thing is those pillars of sleep, nutrition, exercise, stress management, sunlight. I guess we were getting up to six and social connection.

So it's a lot of trying to do all that all the time. Don't pressure yourself. Meanwhile, thank you for everything that you do for us. And last but certainly not least, thank you for your interesting science.