00:02Hi guys. Can you hear me? Yes. Hi. Okay, everyone stand up. We're going to do an age test. Okay,
00:10I'm going to count down from three, and you're going to choose your left foot or your right foot,
00:15and you're going to stay on that foot as long as you can. Okay, you're going to see when you
00:19fall
00:19over, and then I'll call out the time. Now, you can't move your foot around. It's got to be
00:23stationary. You can't put it out, and your arms have to stay in. Okay, so left to right foot. I'm
00:29going to say one, then you're going to stay upright as long as you can with your eyes
00:32closed. Okay? But don't, and women, if you want to take your heels off, like, you want
00:37to have a good score, I'm telling you. Okay, ready? Three, two, one, close your eyes. Five
00:50seconds. Yeah, be careful. Ten seconds.
01:0015. We'll stop at 20.
01:0520. Okay, so we're going to do this again. So this is a biological age test. As you age,
01:09your brain atrophies, and your ability to maintain your balance goes away. That's why when you get
01:14older, if you fall down, it's no good. You have a high chance of alcohol's mortality, so you want
01:18to maintain strong balance, and this is a muscle that kind of gets hidden because you don't really
01:21test your eye closed balance very often. Okay? So the age range is if you fell over in between
01:26zero and seven seconds, that's age 60 to 80. Seven to 15 is age 40 to 60, and 15 to
01:3330 is
01:34age 20 to 40. Okay? Let's do it again. Now you have motivation. Women don't take your heels
01:38off. Yeah, I'm telling you. You want to go score. Okay? So you want plus 15 seconds. That
01:46would put you in the 20 to 40 category. Okay? The best one. Okay, ready? You choose left
01:50or right foot. And it helps if you have, like, a little bit of weight on the ball of your
01:55foot.
01:56Better balance. Okay? Three, two, one, go. Five. Ten.
02:20Fifteen. Twenty. Anyone still going? Cool. Yay. Great. This is super. Okay. Twenty-five. Hold
02:26on. Hold on. Thirty. Okay. Yeah. Good job. Good job. Okay. Okay. Take a seat, guys. Okay.
02:35Okay. So what you just did is a biological age test, and that's the game I've been playing
02:40for the past five years. So we have measured my body as much as we possibly can. We try
02:46to measure the biological age. So I'm 48 years old, and we try to measure the age of my liver,
02:50my kidney, my lungs, my hair, everything. So, for example, my left ear is 64 years old because
02:56I listened to loud music and shotguns as a kid. You cannot hear. You cannot correct hearing loss.
03:01And if you have hearing loss, you don't correct for it. Like a hearing aids, you can have neural
03:05degeneration risk five times more than normal. So these are all, like, things you learn.
03:10All right. So what I'm going to do, I have six minutes and 52 seconds. I'm going to try
03:13to distill the core things I've learned over the past five years so they're useful into your
03:18life. Cool? Okay. So this single most valuable biomarker I track above all things is my resting
03:26heart rate before bed. Okay. So when you go to bed tonight, head on the pillow, you take a few
03:30deep breaths, you calm yourself down, and look at your heart rate. Either take your pulse or
03:34on a wearable. Let's say tonight it's 60 beats per minute. That's your baseline. Okay. Your life
03:40goal is to drive down your heart rate. Okay. The reason is because the lower your heart rate goes,
03:47the better your sleep, the better your sleep, the better willpower. More willpower, better exercise,
03:52better food. When your heart rate is high, bad sleep, bad willpower, no exercise, and bad food.
04:00Okay. Forks. So resting heart rate is the most important marker of your entire life.
04:05Okay. So next question is how do you get your heart rate down? Okay. One is you have your final
04:10meal of the day four hours before bed. So if your bedtime is 10 p.m., food cut off at
04:16six,
04:16nothing after that. No snacks, no food. The reason why you want to do that is because your body needs
04:21time to digest. Okay. It allocates metabolic resources, digest food. Then before you go to bed,
04:27the body has capacity to release melatonin, cool the body down, it dumps all the heat and get ready
04:32for sleep. Okay. So you'll notice when you push food earlier, heart rate goes down. So I have my
04:37final meal of the day at noon. Okay. I did that after a few hundred experiments. Well, I found that
04:41if I
04:41cut off my food at noon by bedtime, which is 830 for me, I'm going to be around 41 to
04:4743 beats per minute
04:48thereabouts. If my heart rate is that perfect night's sleep. Second thing you're going to do
04:53is screens off 30 to 60 minutes before bed. Now this is hard. We're all addicted. Okay.
05:00This is true. Okay. But it is an arousing device. Okay. You cannot have your phone. It doesn't matter
05:06if you're like scrolling pictures of flowers. It doesn't matter or kitty cats. It doesn't matter
05:12if your phone is out, you're aroused. Okay. So you can't have it. So 30 to 60 minutes,
05:18you got to have the phone off. And in that time period, you want to go for a walk, read
05:21a book,
05:22talk to a friend, journal, breath work, anything, but be on your phone. Okay. Now if, if I saw any
05:29of
05:29your heart rates, like your wearable data, I would know your soul more than any Catholic bishop.
05:38It tells me everything about your diet, your stress, your sleep, your screens. Like it,
05:44it, the imprint is all there and you will see it yourself too. The other day, my heart rate was
05:49up
05:49two beats per minute. And I thought, what in the world is causing two beats per minute? I asked my
05:53chef, did you measure the calories today? She didn't. She approximated it. So 150 calories raised my
05:59heart rate by a hundred, by 150 calories raised it by two beats per minute. Okay. So I've done over
06:05a
06:05thousand experiments, experimenting with what happens to my heart rate when food, stress,
06:11screens, timing, et cetera. So it really is, it is a, it is a science. The body responds very,
06:16very, the body is a predictable machine. It will respond to the inputs. Okay. So food four hours
06:20before bed screens off 30 to 60 minutes. I mentioned a book in hand. So a reading a book,
06:26an actual physical book is as good as a sleep medication. The evidence is just as good.
06:31Um, I do a night time routine where I do this internal dialogue. So, um, my, so a big problem
06:38we all have is when we go to bed, we have unresolved things from the day. So we will
06:43ruminate on the day, like thing you didn't get done or thing you did poorly or something you're mad
06:47about or like whatever you have going on. So those voices will show up in your heart rate because you
06:53have more nervous system activation. So what I do is I work through my own stuff. Okay. So I have,
07:00I imagine a line of Brian's, they all line up and they all have their stuff. Okay. So the first
07:06Brian is ambitious Brian. And he says, I've got an amazing new idea for a new experiment. Okay.
07:11We're going to test this new biological age and sleep. Brian says, we love you ambitious Brian.
07:15You're doing a great job. Also, we are in sleep mode. So write your idea down and tomorrow morning
07:20we'll address this. And he pushes a couple of times. The next Brian is like anxious Brian today in
07:25that conversation. You said something bad. They probably think you're a jerk. Thank you for the
07:31self-awareness. Really appreciate you. Okay. If you don't do this, you guys know what happens,
07:35right? You, you lay down, you ruminate, you finally fall asleep and you wake up three hours later.
07:41And what happens? You ruminate again. You can't fall back to sleep. That rumination releases hormones.
07:46You can't go back to sleep when you're doing that. It raises your heart rate. So before you go to
07:50bed,
07:50you need to see yourself talk through whatever's going on, journal it, talk about it, whatever you're
07:56doing, you have to calm yourself down because those versions of you will pop back up. You just can't
08:00avoid it. Okay. And there's other things like you want to have no blue light. Like this light would
08:05not work. For example, this is ruining my sleep, by the way, for you though, but you want reds and
08:13ambers. Okay. So in my house, we come up with the sun. We go down with the sun. The only
08:18light we have
08:19in our house is a red lamp and some amber light, low flicker light. Otherwise we just don't use
08:24industrial lights. Um, I think that's really it. So like what I would convince you of. Okay. So
08:33the big meta is that we have a society built around death. Okay. Death has always been inevitable.
08:42And when death is inevitable, the only game you play is YOLO, right? Like you might as well.
08:49So we live in a moment right now where we are the first generation where death may not be
08:55inevitable. That does not mean no mortality. It means we may be extending our lifespans just a bit,
09:03then a bit more and a bit more until somehow we don't really know how long, well, how we can
09:07live.
09:07That changes our relationship with death. So right now we have the dichotomy where companies are
09:13literally trying to kill you. They make money when they kill you. It's true. It's really gnarly,
09:22but it's actually true. So we're on a cusp of changing society. And these core things are you
09:28saying yes to life and no to the cultural norms of a generation before us that didn't have this
09:35opportunity. So I promise you, I know it's counterculture to make sleep a high priority.
09:40I know it's counterculture to go off your phone. It's counterculture to prioritize your health
09:44because there's rewards of grinding, right? Of not sleeping, of bragging you only need four hours
09:50of sleep. Being the person who sleeps under your desk, there's all these social status signals of
09:54like, I don't need to sleep. I'm just above that. But it's not true. Right? Science is science.
09:59All right. I'm out of time, but I hope that landed. And I hope that when you're up to your
10:04no good,
10:05naughty self, I know it. Right? I will be a voice in your mind. You'll think, huh? Maybe I'll try
10:13a different route. All right. Thanks, guys.
10:15Thank you, guys.
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