How To Improve Your Mental Health By Changing WHEN You Eat

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Where I want to start, though, is really with the title of your book, The 7x Method, The
Truth About Food and Your Body That Has Never Been Told Until Now.

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What is that truth that has never been told until now?

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Okay, so I can guarantee that when you listen to that book or read that book that it's
something you've never heard before.

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And the reason is because I learned it in a remote region of Central America when I was
traveling by myself and I went to go visit a friend during the pandemic and he's like, you

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got to meet this guy in town.

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You're all you guys are always talking about like energy.

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You guys are totally hit it off.

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So I talked to him.

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I meet the guy and he's like

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a real life shaman.

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Like he's working as a liaison with this Quantic medicine program.

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There's it's like a healing center.

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In 2020, it was celebrating its 49th year.

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And people go there from all over the world with diseases and they get healed using food
as medicine.

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They don't want Americans to know about it.

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That's why I keep it private.

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But they gave me permission to reproduce a basic timed eating protocols that

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prevent disease and help recalibrate the metabolism.

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So it's pretty fantastic, pretty neat stuff.

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I took the information home after trying it for a couple of weeks.

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I was skeptical, but I was like, you know, it kind of makes sense.

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So I like, what the hell, you know, I'll give it a shot.

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So I did the eating plan, changed the way I eat.

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You just change what time of day that you eat things.

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It's rooted in circadian science, meaning that our...

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body is influenced energetically by the position of the sun during the day.

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And different organs and systems take turns resting and peaking inactivity.

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So that means that we can look at our watch like I'm hungry.

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I look at my watch and I'm like, okay, it's the blue group.

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I'll eat something from the blue group.

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Or I look at my watch and it's like the orange group.

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I'm like, okay, good.

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I'll get something from the orange group.

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Like it's something, that's the basic principle.

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There's seven food groups.

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seven different groups of organs and systems and it's kind of like the rainbow.

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You know, there's seven different colors in the rainbow.

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It doesn't occur in the same order.

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But yeah, that's the gist of it.

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So give me an example of what that looks like on an average day for you or one of your
clients that you've worked with to teach them this method.

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Yeah, absolutely.

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Every day I get out between seven and nine and well, I get up earlier than that, but I
don't eat.

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I don't have to eat anything till like seven a.m.

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till the sun comes up and I'll have some coffee with I make homemade Brazilian nut milk
and make Brazil nut milk and then I'll have some chocolate, some dark chocolate.

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You can also just have like nuts, berries, seeds.

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That's the time of day you want to eat these things.

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You don't want to eat this.

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Like so the theory is that.

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your body makes digestive enzymes for certain types of food at certain time of the day.

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So you don't want to eat nuts before bed.

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It's your body's not ready to digest that you want to eat them in the morning.

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No carbs, no carbs.

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Carbs aren't until carbs are the last thing you eat during the day and that's because they
make you sleepy.

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They prepare your nervous system for sleep.

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That's interesting.

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I've worked with a lot of coaches that recommend like a high protein, high fat, you know,
sort of breakfast and then and yeah, tapering to the carbs in the later part of the day to

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sort of replenish their energy.

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And then like you said, you know, sleep a little better.

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Is that is that pretty much in line with with this method you're talking about?

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No, this is like nothing you've ever heard.

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So in the morning we want to stick to like fruits, nuts.

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You don't want anything super heavy like that.

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You don't want to introduce proteins until like after 12 noon.

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So the first group is blue group.

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That's nuts, seeds, chocolates.

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The second group is blue group.

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Did I just say blue?

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First one's purple group, then blue group.

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Blue group is all fruits and that nourishes your thyroid and that's because your thyroid
works all night long.

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wants to rest, wants nourishment, and so you eat fruit to nourish it.

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Then the next group is the green group.

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That is between roughly 11, like we have daylight savings, right?

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So, you know, seasonally the times change, but roughly 11 a.m.

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to 1 p.m., and that's the green group.

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That's when the dominant wavelength from the sun is green.

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That's when you should eat most of green stuff.

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That's when you eat your salads.

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Don't eat salad at dinner.

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It's not your body can't digest it.

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You want to eat it when the sun is at the highest point in the sky.

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Same thing right that after the green group is the red group.

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That's when you want to eat red meat.

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They say, red meat causes cancer.

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Well, it doesn't it causes probably causes cancer if you eat it at like eight o'clock,
nine o'clock at night because your colon wants to stop working.

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The circadian rhythm of your pancreas is to stop working at like seven p.m.

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So

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It's a hard stop, know, even like in wintertime when the sun sets really early, you want
to maybe even stop eating a little bit earlier, back everything up and stop eating after 6

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p.m.

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So after the red group, is the orange group, sorry, the yellow group, that's all the
non-green vegetables and then is the orange group that's on short chain fatty acids like

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herbal teas, legumes, and then the last group is the white group.

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So you can't eat.

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You know, a normal dinner with your family, but you want to have like cooked vegetables,
cooked non green vegetables, obviously.

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So it's closer to the yellow group.

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That's when you want to have your whites.

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Maybe if you want protein, then eat something light like chicken or fish.

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You don't want to eat red meat at dinnertime.

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You want to eat red meat earlier in the day.

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Red meat and salad.

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If you think about it, they're like the hardest things to digest.

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So you want your raw veggies and your red meats when the sun is at the highest point in
the sky and your body is prepared to assimilate the nutrients.

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So.

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All these food groups coordinate with the circadian rhythm of organs and systems and it
follows the same principle just like you go to the gym, you workout, you eat and then you

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rest and then you repeat the cycle.

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Well, it's the same thing.

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So every color, every food group coordinates with the circadian rhythm of an organ or
system.

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You know, the red group is your adrenals, your heart, your blood.

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That's those foods, those systems and your adrenals, your adrenal glands work the hardest
in the morning.

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And so they're ready for rest and nutrition in the early afternoon.

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That's the red group.

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everything like I said, the thyroid is the blue group.

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Thyroid works really hard overnight pumping out T4 and then it takes a rest between 10
a.m.

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and 4 p.m.

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And that's why people who have thyroid problems often feel kind of tired in the afternoon,
tired and cold because that's the circadian rhythm of the thyroid.

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Interesting.

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So as you've adapted this to your eating style, and I'm sure coach plenty of others to do
so, what are the effects?

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How do you feel having made that change?

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completely changed my digestion and completely changed my sleep.

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would say it's almost you.

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It helps your intelligence.

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I'm going to say if you do this for a long time, but even in the beginning the first week
I usually start my clients on it the first week they start my coaching program because we

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do online testing.

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I'm not we do at-home testing.

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So while we're waiting for the test to come to their house, we get them started with the
food and then they would they notice is their inflammation decreases.

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Some people lose five or 10 pounds in a week just because they're constipated, they're
inflamed and it's because they're eating the wrong foods at the wrong time.

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So just changing the time of day that you eat things, people drop a pant size.

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They're like without even exercising.

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They're like what just happened?

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And like long-term like their joint pain goes away, their carpal tunnel goes away, the
eczema goes away, all these things start to go away.

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Arthritis is the number one thing that goes away with people.

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You know, they say they can walk run faster, they go train harder, or they can play, you
depending on their age group and their prior level of function.

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But you know, they can play with their grandchildren more, they can get on and off the
floor without having to think about it.

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I guess it increases their quality of life, just the food alone.

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Yeah, you mentioned thyroid and hormone issues.

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I know people that live with hypothyroidism with Hashimoto's.

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How does this benefit those folks at all?

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it help with that thyroid function as well?

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Yeah, sure does.

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a lot of mainstream doctors don't tell people with Hashimoto's like I've had clients have
Hashimoto's and their doctors never told them that gluten and dairy are two main triggers.

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Others triggers are soy, corn and then you know, if they're in my coaching program, we'll
dive a little bit deeper and make sure that they don't have some H.

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pylori or there's another parasite blastocystis hominis that can also turn on Hashimoto's
Hashimoto's is also

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turned on by Epstein-Barr disease.

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Like 90 % of people have Epstein-Barr virus living dormant in them.

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It was mono that everybody got in middle school.

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it's like, yeah, it's like chickenpox.

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It was like a rite of passage.

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So it lives in us dormant and then the spike protein from COVID or the COVID vaccine will
reactivate the Epstein-Barr, Epstein-Barr that reactivates Hashimoto's.

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it's a multifactorial.

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disease, but for sure just going on, just changing the food that they eat and following
the 7X method will help the autoimmune.

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So you mentioned sort of weight loss in this.

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know thyroid plays a function in that as well.

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And a lot of people that do struggle with thyroid issues struggle with weight loss issues.

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talk to me about sort of balancing hormone and diet and medication, all of that.

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How does that all play together with this diet method?

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Sure, well, my coaching program goes way beyond the diet.

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That's just a good start.

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It's a good foundation.

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Hypothyroidism affects like 40 % of women and T3 conversion is intertwined with estrogen
levels and cortisol levels.

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So we really have to do look at the person individually.

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Like there's no one size fits all.

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We look at the person individually.

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We look at what toxins are exposed to.

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We look at their micronutrient levels.

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Like I have a test that will test for all their antibodies.

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and heavy metals.

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So we want to see if there's like, if you look at the periodic table of elements, like,
you know, where iodine is, there's also bromine.

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So if you have like bromine in your, like you find a lot of bromine in your urine, then we
got to detox that.

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Or if you have a lot of mercury from eating fish, then we have to detox that because that
also interacts with the iodine in the receptor.

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So your thyroid makes T4 and then T4

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catches a ride on albumin usually it's a protein in the blood and goes to the target
tissue and then the target tissue it will convert to T3 that's largely the liver.

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So if you don't have enough iodine or enough selenium you're not going to make that
conversion if you have a lot of heavy metals you're not going to make that conversion.

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So we there's you have to look at why you have hypothyroidism.

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Is it from, is it, there are a lot of antibodies.

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Like I can see like if there's a certain antibody present, I know it's heavy metals.

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And we look at that.

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If it's both antibodies, then I know it's Hashimoto's, you really have to look at diet or
like I said, that parasite or the bacteria.

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So all of this sort of getting to a place of better fitness, a lot of what we talk about
on this show is mental health.

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So talk to me a little bit about how getting to a better place physically, from a health
perspective, plays into better mental health.

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God, your gut is everything.

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I talk about it in my book, The 7X Method, that I talk about blood types too.

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I integrate parts from the blood type diet.

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Because even though I was using the 7X Method, the way I learned it in Central America, I
still had some coaching clients that were like, I still feel bloated and blah, blah, blah.

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So I started integrating parts of the blood type diet.

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And that's how I call it the 7X Method.

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so like,

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40 % of Americans, I'm sure Canada's not much different, have blood type O.

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Well, gluten and dairy are really inflammatory to blood type O.

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Another 40 % are blood type A.

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Well, gluten and dairy are really inflammatory to blood type A.

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Blood type B can tolerate gluten and dairy, but that's like, what, there's A and AB.

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That makes up less than like 20 % of the population.

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So there's not a really big population that can tolerate those foods.

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So we start like removing the inflammatory things and people start to feel better and
they're autoimmune.

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Because if you think about it, if you're eating something that inflames your gut,
particularly gluten, like gluten is it causes there's a paper by a doctor from Harvard

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called All disease begins in the leaky gut.

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So Hippocrates said all disease begins in the gut and he said all disease begins in the
leaky gut.

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And he talks about how gluten is implicated in diseases like type 2 diabetes, obesity,
multiple sclerosis, ankylosing spondylosis, amyotrode lateral sclerosis, like all these

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autoimmune really bad diseases.

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So that's because the gluten causes temporary interstitial permeability, meaning that when
you eat this stuff, there's, it tricks the protein.

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There's a protein called zonulin that guards the tight junctions in your gut lining.

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and zonulin gets tricked by gluten and opens it up and indigested food particles and
bacteria called lipopolysaccharides get into the bloodstream.

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So they get in the bloodstream.

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Then you have all this whole systemic inflammation process.

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And if you have inflammation in your stomach, you have inflammation in your brain through
the there's the gut brain axis.

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There's not just directly the blood brain barrier, but through the cranial nerve, the
vagus nerve.

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So if you trash your stomach, you're trashing your brain.

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Your brain's inflamed.

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That's new health that like diet is number one.

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But what I do in my coaching program that's different than anybody else is I do urinary
metabolite testing so we can look because Hormones and neurotransmitters have a lot of

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overlapping symptoms when they're unbalanced, know, you can take a symptom and it's like,
okay Is that from a hormone is that from a neurotransmitter?

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Like how do we know?

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Well, I test them both and because your heart you have a lot of men and women have a lot
of estrogen receptors in their brain

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have to have enough but they can't have too much or they have a whole bunch of other side
effects.

213
00:14:13,227 --> 00:14:24,667
So we test the metabolites of your serotonin, dopamine, norepinephrine, epinephrine,
glutamine, glycine, phenolpilamine, histamine and we look at creatinine.

214
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We look at what your kidneys are doing too and when we look at this there's evidence-based
protocols where you use vitamins, minerals, amino acids and you can help bring your brain

215
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chemicals back to midline.

216
00:14:36,067 --> 00:14:37,090
It's incredible.

217
00:14:37,090 --> 00:14:43,567
So the first thing I do when I get up in the morning is have water and I have all my brain
chemistry supplements.

218
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That's what I have before I have my coffee.

219
00:14:45,889 --> 00:14:47,120
And it's a real game changer.

220
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Like I had really bad ADHD.

221
00:14:49,282 --> 00:14:52,224
I've had my like six concussions.

222
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I used to be a fighter.

223
00:14:53,236 --> 00:15:01,152
So, you know, I had, yeah, so there was definitely some issues going on in my brain and
it's a total, total game changer.

224
00:15:01,152 --> 00:15:04,108
I take all these products by a company called Designs for Health.

225
00:15:04,108 --> 00:15:05,399
They do sell in Canada.

226
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have a different arm because of regulations.

227
00:15:08,452 --> 00:15:13,536
But they do sell in Canada and I use it because I see people's brain chemistry change.

228
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They feel different.

229
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They feel better.

230
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They can take another test and it literally changes the...

231
00:15:18,669 --> 00:15:20,340
You don't have to take Prozac.

232
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You don't have to take prescription.

233
00:15:21,431 --> 00:15:22,982
You don't have to take Xanax.

234
00:15:22,982 --> 00:15:26,834
There's natural ways to do everything and the natural ways don't have side effects.

235
00:15:27,488 --> 00:15:36,828
two questions about that one will get to in a minute and it talks about focusing on sort
of exercise as a replacement for prozac and those those medications but I also hear people

236
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that that take vitamins that say I know these aren't doing anything but I'm taking them
anyways because people say I should take them how do we know like if somebody is taking

237
00:15:45,848 --> 00:15:52,488
these vitamins and you know maybe not those necessarily but they've been taking some for a
while and they don't notice a difference but they're doing it because they feel like they

238
00:15:52,488 --> 00:15:54,988
should talk to that to that person

239
00:15:55,125 --> 00:16:03,745
mean Jeremy if you were trying to close a deal and you had a big customer and you know,
man, this commission is just going to like make my year.

240
00:16:03,745 --> 00:16:09,491
Would you take them to steak dinner at like an Applebee's or would you take them to like
Smith and Walensky?

241
00:16:10,481 --> 00:16:12,813
I don't know what the second one is, but it sounds a lot nicer.

242
00:16:12,813 --> 00:16:14,204
So we'll say that one.

243
00:16:15,025 --> 00:16:16,546
OK, very good.

244
00:16:17,567 --> 00:16:18,009
Right.

245
00:16:18,009 --> 00:16:19,250
know, yeah, right.

246
00:16:19,250 --> 00:16:26,793
mean, a rib eye tastes different at Applebee's than it does at the fine steakhouse,
correct?

247
00:16:26,907 --> 00:16:29,755
It's going to feel different in your belly, right?

248
00:16:29,755 --> 00:16:31,505
So it's the same thing with supplements.

249
00:16:31,505 --> 00:16:32,586
You get what you pay for.

250
00:16:32,586 --> 00:16:37,948
If you're shopping at Walmart or buying from, I don't know what's in the Amazon stuff.

251
00:16:37,948 --> 00:16:39,583
There's even fakes like

252
00:16:39,583 --> 00:16:45,229
I work with a supplement brand, need like a practitioner code to sign in and then you get
shipped directly from the distributor.

253
00:16:45,229 --> 00:16:47,621
Well, my sister was like, I know how busy you are.

254
00:16:47,621 --> 00:16:48,662
I didn't want to bother you.

255
00:16:48,662 --> 00:16:51,409
So she ordered off Amazon and she's like, open the bottle.

256
00:16:51,409 --> 00:16:52,736
And she's like, why do these look different?

257
00:16:52,736 --> 00:16:54,868
And then she had the labels next to each other.

258
00:16:54,868 --> 00:16:56,980
She's like, my God, these are like fake.

259
00:16:56,980 --> 00:16:58,322
She's like, it's like fuzzy.

260
00:16:58,322 --> 00:16:59,553
She's like, this is fake.

261
00:16:59,553 --> 00:17:01,074
She's like, I just got fake supplements.

262
00:17:01,074 --> 00:17:02,786
Like, my God.

263
00:17:02,983 --> 00:17:03,726
So.

264
00:17:03,726 --> 00:17:05,048
there's very little regulation, right?

265
00:17:05,048 --> 00:17:08,605
So I mean, pretty much anybody can bottle just about whatever and sell it on Amazon.

266
00:17:08,605 --> 00:17:09,575
Yeah, exactly.

267
00:17:09,575 --> 00:17:20,276
That's why I mean, that's why I say yeah, if you've taken vitamins, when I was doing my
functional medicine certification, I was so pissed at how many thousands of dollars I

268
00:17:20,276 --> 00:17:26,171
spent on GNC or whatever brand vitamins when I learned the difference.

269
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We use only pharmaceutical grade nutraceuticals.

270
00:17:30,135 --> 00:17:33,758
They move the needle like you can tell if you take too much.

271
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If you try to take a double dose of these things, you're like

272
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I shouldn't have done that.

273
00:17:40,826 --> 00:17:42,847
It's like, yeah, yeah, I took it.

274
00:17:42,847 --> 00:17:46,731
I took a double dose of the Dopa boost because I was like, yeah, have ADHD.

275
00:17:46,731 --> 00:17:48,914
I was prescribed Adderall in college.

276
00:17:48,914 --> 00:17:51,317
I was like, my God, I can't.

277
00:17:51,317 --> 00:17:52,297
was like,

278
00:17:52,755 --> 00:17:58,662
So basically you should, if you're taking some sort of supplement and you don't feel any
different, stop it.

279
00:18:00,125 --> 00:18:01,767
Yeah, interesting.

280
00:18:01,931 --> 00:18:09,274
Okay, so back to my my other question about you know, dealing with those antidepressants
dealing with those, you know, mental health medications that are available.

281
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I'm sure for some they're great and for others, they're not.

282
00:18:12,656 --> 00:18:20,379
But I found for me, I've tried as many as were prescribed to me and all had negative side
effects, things that actually made me worse.

283
00:18:20,379 --> 00:18:28,243
But what I have found is getting out off my butt and moving it and lifting heavy things in
the gym a few times a week has been the best antidepressant I've ever taken in my life.

284
00:18:28,243 --> 00:18:31,886
So talk to me about how exercise can can be a supplement to to

285
00:18:31,886 --> 00:18:33,209
those medications.

286
00:18:33,618 --> 00:18:41,022
Absolutely, well for a man it's extremely important to move heavy stuff because that
increases your testosterone and your dopamine.

287
00:18:41,022 --> 00:18:42,324
Of course you're going to feel better.

288
00:18:42,324 --> 00:18:45,145
Exercise is super important for serotonin as well.

289
00:18:45,145 --> 00:18:57,673
That's why I tell people like if you're not eating healthy like you know and going outside
and getting sunshine and you know doing what you can to sweat and push yourself like

290
00:18:57,673 --> 00:18:59,223
you're not giving yourself a fighting chance.

291
00:18:59,223 --> 00:19:00,594
There's no pill.

292
00:19:00,706 --> 00:19:02,487
that can replace good choices.

293
00:19:02,487 --> 00:19:06,338
So yeah, I tell people start with the seven, I mean, because I get people, I help them.

294
00:19:06,338 --> 00:19:12,470
have people that are like, the number one that I get from women that want to get off of is
Cymbalta.

295
00:19:12,470 --> 00:19:15,590
It's a serotonin and norepinephrine reuptake inhibitor.

296
00:19:15,590 --> 00:19:23,533
And so I have them take the urine test and I had one client, it wasn't doing anything for
her serotonin and the other one, it wasn't doing anything for her norepinephrine.

297
00:19:23,533 --> 00:19:26,914
I'm like, so these pills aren't even working like they're supposed to.

298
00:19:26,914 --> 00:19:29,012
They're not even doing it it's like, it's.

299
00:19:29,012 --> 00:19:34,364
crazy how the same prescription will have a completely different effect on a different
person.

300
00:19:34,364 --> 00:19:40,155
So why don't we just use the urine testing and that gives us a better insight of their
genetics.

301
00:19:40,155 --> 00:19:40,505
can look.

302
00:19:40,505 --> 00:19:45,457
Okay, so there's like certain pathways like one chemical becomes this one becomes that one
becomes that one.

303
00:19:45,457 --> 00:19:47,127
You remember chemistry class, right?

304
00:19:47,127 --> 00:19:50,628
So each gene is coded to create an enzyme.

305
00:19:50,628 --> 00:19:52,549
Well, we don't have perfect genetics.

306
00:19:52,549 --> 00:19:57,450
So if you have like they call them SNPs, single nucleotide polymorphisms.

307
00:19:57,450 --> 00:20:10,690
So if you have a snip on the gene that's supposed to make your serotonin, you might only
be functioning at like a 70 % capacity, or you could have a really bad snip and only be

308
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functioning at 30 % capacity.

309
00:20:12,510 --> 00:20:13,670
So we can look at that.

310
00:20:13,670 --> 00:20:20,430
So what we do as we look at the vitamins and minerals, like we call them the cofactors
that are needed to create that chemical.

311
00:20:20,430 --> 00:20:24,080
And we just take high doses of them to push it through.

312
00:20:24,080 --> 00:20:26,814
So if something's only working at 30 % capacity,

313
00:20:26,814 --> 00:20:34,646
We may take a double dose of something to push it through and make it function and feel
like it's like, it only takes like two weeks turnaround time.

314
00:20:34,646 --> 00:20:37,340
Like my clients say after a week, they started to feel better.

315
00:20:37,340 --> 00:20:43,619
And after two weeks, you're like, my God, like people with OCD, their little voices
subside.

316
00:20:43,680 --> 00:20:50,142
you know, people, I wrote a case study on a patient that had anxiety and eating disorders
for like 20 years.

317
00:20:50,203 --> 00:20:53,154
I think that eating disorders, a little overlap with the

318
00:20:53,526 --> 00:21:04,125
OCD right there's a lot of like exercise bulimia and obsessive counting is counting that
and then anxiety it goes along with that too and You know we were able to get our BMI up

319
00:21:04,125 --> 00:21:13,280
like two points in like five months Which is remarkable for someone with a 20 year history
So these things really if you stick with it me yeah I mean do I like getting up in the

320
00:21:13,280 --> 00:21:21,124
morning and taking six pills not really but do I like the way I feel and that how I can
adult and I don't have to worry about

321
00:21:21,124 --> 00:21:26,137
being like I don't have to fight myself like everything doesn't have to be such a
struggle.

322
00:21:26,240 --> 00:21:27,030
Yeah.

323
00:21:27,030 --> 00:21:34,993
So you mentioned something interesting, though, the individuality that we all have because
of our genetics and everything that goes into being a human being.

324
00:21:34,993 --> 00:21:45,097
Do all of these things you're talking about, the circadian rhythm of eating in a certain
cycle and taking these different supplements at different times of the day, is it pretty

325
00:21:45,097 --> 00:21:48,058
universal or is it very specific to each individual?

326
00:21:48,638 --> 00:21:50,830
My plan of care is different for everybody.

327
00:21:50,830 --> 00:21:54,594
So I have the group coaching program where I teach on something every week.

328
00:21:54,594 --> 00:21:57,466
It's good cognitive behavioral learning type strategy.

329
00:21:57,466 --> 00:22:03,221
But then when we do our one-on-one like everybody has a different plan of care and nobody
has the same script.

330
00:22:03,221 --> 00:22:12,779
Like we I look at their methylation status, their sex hormones, their stress hormones,
their brain chemistry, their thyroid output, their heavy metals.

331
00:22:12,779 --> 00:22:17,449
I look at their past history when it comes to like toxic exposures.

332
00:22:17,449 --> 00:22:21,839
We talk about emotional toxins because those also make people sick.

333
00:22:23,293 --> 00:22:25,855
Okay, so I want to talk about the emotional toxins.

334
00:22:25,855 --> 00:22:32,369
I was actually just going to ask you about sort of chronic stress and just, know, the
again, the experience of being a human being a parent, an employee, someone with a

335
00:22:32,369 --> 00:22:33,819
mortgage, all this stuff.

336
00:22:34,800 --> 00:22:42,465
How does all this play into helping out with with our emotional, you know, just dealing
with stress and everything that goes into being a person?

337
00:22:42,775 --> 00:22:52,328
You'll be surprised with how much better you're able to cope with things when you're
eating the 7X method and your hormones and brain chemicals are balanced.

338
00:22:52,328 --> 00:22:56,640
Like once you balance the brain chemicals, everything becomes so much easier.

339
00:22:56,640 --> 00:23:05,965
But when it comes to dealing with chronic stress, try to stress the stress, no pun
intended, good sleep hygiene and trying to get to bed before midnight.

340
00:23:05,965 --> 00:23:08,796
I know we want to do stuff after you get the kids to bed.

341
00:23:08,796 --> 00:23:09,606
It's like you're only

342
00:23:09,606 --> 00:23:15,939
free time, but really trying to get yourself to sleep as close to 10 PM as possible so
that you're waking up with a sunrise.

343
00:23:15,939 --> 00:23:18,490
You're getting nine or eight hours.

344
00:23:18,891 --> 00:23:20,071
You're not depriving yourself.

345
00:23:20,071 --> 00:23:21,122
That's the best.

346
00:23:21,122 --> 00:23:27,014
I mean, the best anti-aging thing we have, the best way to cope with stress better is to
get better sleep.

347
00:23:27,101 --> 00:23:34,804
Okay so I hear from people a lot you know I only need five or six hours I'm good at that
point.

348
00:23:34,804 --> 00:23:36,079
Why why are they lying to me.

349
00:23:36,079 --> 00:23:38,480
That's not clinically proven.

350
00:23:38,480 --> 00:23:40,651
The evidence states completely differently.

351
00:23:40,651 --> 00:23:48,924
I was listening to this other, I listened to, I was listening to Diary of a CEO podcast
with this female doctor based out of LA.

352
00:23:48,924 --> 00:23:50,024
I think her name was Dr.

353
00:23:50,024 --> 00:23:54,936
Ma and she was just a sleep doctor and she worked with professional athletes.

354
00:23:54,936 --> 00:24:00,028
And she said, you know, just by, you know, these pro athletes didn't have very good sleep
hygiene.

355
00:24:00,028 --> 00:24:04,608
They would like stay up late, play video games, take naps after practice, like whatever.

356
00:24:04,608 --> 00:24:09,498
And once she got him on a strict sleep schedule, like their three-point shot got better.

357
00:24:09,498 --> 00:24:10,758
Their stats got better.

358
00:24:10,758 --> 00:24:12,468
One guy became MVP.

359
00:24:12,468 --> 00:24:14,908
Like it's really critical.

360
00:24:14,908 --> 00:24:17,848
Like there's no such thing sleeping five hours a night.

361
00:24:17,848 --> 00:24:24,838
That just makes it harder for your brain to flush out the amyloid plaques and flush out
all the toxins.

362
00:24:24,838 --> 00:24:29,888
If you have 90 minutes sleep cycles, that's why we say you get seven and a half hours of
sleep.

363
00:24:29,888 --> 00:24:33,616
And in those 90 minutes sleep cycles, you have four phases of sleep.

364
00:24:33,726 --> 00:24:37,518
You have two that are non deep, then you have deep sleep, then you have REM sleep.

365
00:24:37,518 --> 00:24:41,481
So the deep sleep is like where your body rests and repairs.

366
00:24:41,481 --> 00:24:48,405
And then REM sleep is when you're, especially like the frontal lobe, the brain repairs and
memory forms.

367
00:24:48,405 --> 00:24:54,028
So the first couple sleep cycles you get, you don't have any REM or barely any.

368
00:24:54,028 --> 00:24:58,621
You have to get subsequent sleep cycles to get the REM sleep.

369
00:24:58,621 --> 00:24:59,782
That's also when you dream.

370
00:24:59,782 --> 00:25:00,400
So.

371
00:25:00,400 --> 00:25:03,802
A lot of times we only remember dreams like when we just wake up.

372
00:25:03,802 --> 00:25:06,584
If you're dreaming when you wake up, you know you're good.

373
00:25:06,584 --> 00:25:09,186
You know that at least your brain is getting to repair.

374
00:25:09,186 --> 00:25:17,762
If you're one of those people that doesn't remember any dreams ever, drinks coffee in the
afternoon to get by, then no, you're screwing yourself over and you're setting yourself up

375
00:25:17,762 --> 00:25:18,842
for disease.

376
00:25:19,144 --> 00:25:19,964
Yeah.

377
00:25:20,145 --> 00:25:26,051
So obviously, we're going to point people toward you to work with you to work directly and
learn all of this.

378
00:25:26,051 --> 00:25:34,170
But for those that maybe that's not an option for them, what is just a really basic place
to start to clean up their diet, clean up their sleep, and start addressing some of the

379
00:25:34,170 --> 00:25:37,132
issues that a lot of your clients deal with on regular basis?

380
00:25:37,132 --> 00:25:37,632
absolutely.

381
00:25:37,632 --> 00:25:40,322
the book 7x method it's on like Barnes and Noble.

382
00:25:40,322 --> 00:25:41,102
It's on Amazon.

383
00:25:41,102 --> 00:25:42,102
It's in Kindle.

384
00:25:42,102 --> 00:25:48,893
I did the whole eight hour audible studio thing and it's in paperback.

385
00:25:48,893 --> 00:25:50,233
It's half recipes.

386
00:25:50,233 --> 00:25:52,043
So I do like the Kindle for that.

387
00:25:52,043 --> 00:25:55,913
And then I you know, I like listening to I don't really like reading.

388
00:25:55,913 --> 00:25:57,893
Sorry, I write books and I don't like reading.

389
00:25:57,893 --> 00:26:00,273
That's horrible to say, but I listen to audibles.

390
00:26:00,273 --> 00:26:05,243
That's why I made it because I know people like with ADHD like me read the same paragraph
four times.

391
00:26:05,243 --> 00:26:05,765
You're like,

392
00:26:05,765 --> 00:26:06,398
Yep.

393
00:26:06,398 --> 00:26:07,369
through this book.

394
00:26:07,369 --> 00:26:09,311
So I have it in audible.

395
00:26:09,311 --> 00:26:10,152
Listen to that.

396
00:26:10,152 --> 00:26:11,552
Start changing those principles.

397
00:26:11,552 --> 00:26:13,349
I talk about exercise in there.

398
00:26:13,349 --> 00:26:16,375
I dispel myths about all kinds of things in there.

399
00:26:16,375 --> 00:26:18,236
So yeah, it's about food.

400
00:26:18,236 --> 00:26:20,317
It's about circadian rhythm.

401
00:26:20,317 --> 00:26:22,218
It's about getting some good sleep hygiene.

402
00:26:22,218 --> 00:26:23,260
It all makes sense.

403
00:26:23,260 --> 00:26:25,552
I just it takes 90 minutes to listen to it.

404
00:26:25,552 --> 00:26:31,203
Like just take 90 minutes, go for a 90 minute walk, you hear the whole damn book, and
it'll totally change your life.

405
00:26:31,203 --> 00:26:33,487
Like you'll change your whole relationship with food.

406
00:26:33,487 --> 00:26:34,569
There's no counting.

407
00:26:34,569 --> 00:26:35,971
There's no macros.

408
00:26:35,971 --> 00:26:40,589
This whole conception we have of like calorie deprivation and all this stuff.

409
00:26:40,589 --> 00:26:42,803
It's all, it's all, I just felt a myth.

410
00:26:42,803 --> 00:26:43,945
The calorie is dead.

411
00:26:43,945 --> 00:26:45,507
That's my first chapter.

412
00:26:45,566 --> 00:26:46,447
Nice.

413
00:26:46,528 --> 00:26:50,455
I'm interested though, you mentioned exercise, circadian rhythm.

414
00:26:50,455 --> 00:26:54,363
Is there a specific way we should be exercising throughout the day?

415
00:26:54,363 --> 00:26:57,659
Does it matter what time of day we go to the gym or go for that run or whatever?

416
00:26:57,659 --> 00:26:59,601
Yeah, great question.

417
00:26:59,601 --> 00:27:01,814
Your cortisol, stress hormone.

418
00:27:01,814 --> 00:27:04,086
Okay, so some cortisol is good, right?

419
00:27:04,086 --> 00:27:05,007
There's good stress.

420
00:27:05,007 --> 00:27:06,988
Like when you work out, that stresses your body.

421
00:27:06,988 --> 00:27:07,950
That's good stress.

422
00:27:07,950 --> 00:27:11,332
Sitting in traffic and yelling at people, that's not going to do anything.

423
00:27:11,332 --> 00:27:12,374
That's bad stress.

424
00:27:12,374 --> 00:27:16,137
All that does is just release chemicals into your body that aren't needed.

425
00:27:16,137 --> 00:27:18,318
So you want to stimulate that good stress.

426
00:27:18,318 --> 00:27:24,496
When you wake up in the morning, 30 minutes after you open your eyes, you get this
cortisol awakening response and you're

427
00:27:24,496 --> 00:27:28,216
your cortisol like 20 times higher than it is when you go to bed.

428
00:27:28,216 --> 00:27:31,016
So keep that in mind when you're exercising.

429
00:27:31,016 --> 00:27:39,576
If you want to go for a walk, you can go for a walk after dinner, but you want to support
that natural cortisol rhythm because your adrenal glands, yeah, they make cortisol, they

430
00:27:39,576 --> 00:27:43,166
make norepinephrine, but they also make androgens.

431
00:27:43,166 --> 00:27:45,856
So they make testosterone, which converts to estrogen.

432
00:27:45,856 --> 00:27:52,204
So when women go through menopause and their ovaries retire, they really need healthy
adrenal glands in order to produce hormones.

433
00:27:52,204 --> 00:27:56,387
Guys, you need to, it's not just your balls that make testosterone, it's your adrenal
glands too.

434
00:27:56,387 --> 00:27:58,058
You can't trash your adrenal glands.

435
00:27:58,058 --> 00:28:02,412
So you do the hard exercise in the morning when your cortisol is already peaking.

436
00:28:02,412 --> 00:28:09,397
If you want to go do some like whatever crossfit, boxing, if you want to run sprints, do
it then.

437
00:28:09,397 --> 00:28:13,440
If you want to do a chill jog, you can do it anytime during the day.

438
00:28:13,874 --> 00:28:15,368
Awesome.

439
00:28:15,368 --> 00:28:16,540
Lots of great information.

440
00:28:16,540 --> 00:28:19,355
Obviously, the book is available in the links here in the show notes.

441
00:28:19,417 --> 00:28:24,346
Where else can we learn more about you and follow you and sign up for your for you have to
offer, I guess.

442
00:28:24,674 --> 00:28:25,064
Thank you.

443
00:28:25,064 --> 00:28:25,225
Yes.

444
00:28:25,225 --> 00:28:27,196
So my website is drsaradoil.com.

445
00:28:27,196 --> 00:28:34,202
It's drsaradoile.com.

446
00:28:34,202 --> 00:28:35,233
You can see all my stuff.

447
00:28:35,233 --> 00:28:37,875
can sign up for I do like 30 minute Zooms.

448
00:28:37,875 --> 00:28:40,297
If you are like I've been to four different doctors.

449
00:28:40,297 --> 00:28:40,888
They told me this.

450
00:28:40,888 --> 00:28:43,040
I don't know what I need like it's a good place to start.

451
00:28:43,040 --> 00:28:47,274
We'll do it 30 minute telehealth and if I think you're appropriate for my program, we can
go from there.

452
00:28:47,274 --> 00:28:50,477
If I think you need referrals to a specialist, I'll help you with that.

453
00:28:50,477 --> 00:28:52,638
So that's you can't lose there.

454
00:28:52,654 --> 00:28:55,315
The biohacking bootcamp you can click on there.

455
00:28:55,554 --> 00:29:03,058
I usually charge five grand for it just because if you don't run an online business, you
have no idea how much money you have to spend marketing.

456
00:29:03,058 --> 00:29:09,890
So when I get people off like marketing, like so much money goes to like Mark Zuckerberg
and TikTok and all that.

457
00:29:09,890 --> 00:29:12,101
So that's why that price is five grand.

458
00:29:12,101 --> 00:29:17,984
When I do it through a podcast and I know that this is my marketing, I can give you a
$2,000 discount.

459
00:29:17,984 --> 00:29:20,004
That discount code is mess.

460
00:29:20,184 --> 00:29:21,166
M-E-S-S-2,000.

461
00:29:21,166 --> 00:29:23,098
So you can do that biohacking bootcamp.

462
00:29:23,098 --> 00:29:26,030
If you're really not sure, you can follow me on my Instagram.

463
00:29:26,030 --> 00:29:27,683
It's 7xmethod, just like the book.

464
00:29:27,683 --> 00:29:29,424
YouTube, I have some videos there.

465
00:29:29,424 --> 00:29:37,743
And then my TikTok is SouthBeachDoc, with a D-O-C, SouthBeachDoc, because that's where I
am.