00:00Your life goal is to drive down your heart rate.
00:04The reason is because the lower your heart rate goes,
00:07the better your sleep, the better your sleep, the better willpower.
00:11More willpower, better exercise, better food.
00:13When your heart rate is high, bad sleep, bad willpower, no exercise, and bad food.
00:20So resting heart rate is the most important marker of your entire life.
00:24So the next question is, how do you get your heart rate down?
00:26Okay, one is you have your final meal of the day four hours before bed.
00:31So if your bedtime is 10 p.m., food cut off at 6, nothing after that.
00:36No snacks, no food.
00:38The reason why you want to do that is because your body needs time to digest.
00:41Okay, it allocates metabolic resources, digests food.
00:44Then before you go to bed, the body has capacity to release melatonin,
00:48cool the body down, dumps all the heat, and get ready for sleep.
00:51Second thing you're going to do is screens off 30 to 60 minutes before bed.
00:56Now, this is hard.
00:57We're all addicted.
00:59This is true.
01:01But it is an arousing device.
01:03You cannot have your phone.
01:04It doesn't matter if you're scrolling pictures of flowers.
01:07It doesn't matter.
01:09Or kitty cats.
01:10It doesn't matter.
01:11If your phone is out, you're aroused.
01:14So you can't have it.
01:15So 30 to 60 minutes, you've got to have the phone off.
01:17And in that time period, you want to go for a walk, read a book,
01:20talk to a friend, journal, breath work, anything but be on your phone.
01:24Okay, so food four hours before bed, screens off 30 to 60 minutes.
01:29I mentioned a book in hand.
01:30So reading a book, an actual physical book, is as good as a sleep medication.
01:35There's other things like you want to have no blue light,
01:38like this light would not work.
01:41For example, this is ruining my sleep, by the way, for you though.
01:46But you want reds and ambers.
01:48Okay, so in my house, we come up with the sun.
01:50We go down with the sun.
01:52The only light we have in our house is a red lamp and some amber light,
01:55low flicker light.
01:57Otherwise, we just don't use industrial lights.
01:59The big meta is that we have a society built around death.
02:05Okay, death has always been inevitable.
02:08And when death is inevitable, the only game you play is YOLO.
02:13Right, like, you might as well.
02:16So we live in a moment right now where we are the first generation
02:20where death may not be inevitable.
02:23That does not mean no mortality.
02:24It means we may be extending our lifespans just a bit,
02:29then a bit more, and a bit more,
02:30until somehow we don't really know how long we can live.
02:33That changes our relationship with death.
02:36That changes our relationship with death.
02:39That changes our relationship with death.
02:39That changes our relationship with death.
02:39That changes our relationship with death.
02:39That changes our relationship with death.
02:39That changes our relationship with death.
02:39That changes our relationship with death.
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