185: Why Your Doctor Might Be Wrong About Your Health w/ JP Newman & Ryan Williamson – 8FE

What if the biggest obstacle standing between you and your best health isn’t lack of time, but the way you approach it?

Today’s guests, Ryan Williamson and JP Newman, are here to break down why so many entrepreneurs are sabotaging their health without even realizing it—and it’s not because of lack of effort or willpower. The problem is deeper than that. 

Ryan, a neurologist with a background in the U.S. Navy, shares why entrepreneurs tend to ignore sleep, stress, and the mental side of health, even though optimizing these areas can skyrocket both performance and longevity. As the founder of Transcend Health Group, Ryan helps people take control of their mental and physical well-being using evidence-based practices.

JP Newman, a seasoned entrepreneur with a background in real estate and a passion for performance, understands the demands of business and how health often takes a backseat. He’s here to share his personal experience with optimizing health for busy professionals, and why making it a priority can be a game-changer.

We also explore the rise of biohacking, where everyone is an expert, but few actually have the credentials or real science behind them. Tune in to learn how to optimize your health in a way that enhances every area of your life, and discover why purpose, sleep, and smart habits are the true keys to success.

Inspiring Quotes

• “The average American spends the last 15 years of life in a health decline, with chronic diseases and inflammation gradually taking over. Lifespan means nothing if your healthspan is garbage.” – JP Newman
• “Our circadian biology is totally out of sync with modern life, and the problem is—you don’t always feel these changes. That’s what makes it so destructive: it’s damaging your biology, and you might not even notice.” – Ryan Williamson
• “As entrepreneurs, we often see sleep as an opportunity cost—how many more follow-up calls could I make, how many more emails could I crank out, or what other leads could I generate instead of just lying unconscious in bed? But that’s a real disservice. It might work in the short term, but long term, that’s not a good plan.” – Ryan Williamson
• “Health is everything. Without it, time, community, and wealth don’t matter.” – JP Newman
• “Knowledge is power, but knowing how to interpret that knowledge is where the real power lies.” – Brad Weimer

• 00:00:00 Intro
• 00:01:20 Who to listen to relative to health?
• 00:08:43 Entrepreneurs and biohacking
• 00:11:40 Longevity, lifespan, and healthspan
• 00:19:03 Genetic testing and longevity
• 00:25:19 Interpreting health data and resolving health problems
• 00:31:45 How to sleep better as an entrepreneur?
• 00:44:37 Sleep aids and supplements
• 00:53:11 Practical approaches to sleep and health
• 01:03:09 Neuroplasticity and stress management
• 01:09:35 High-impact health activities
• 01:13:03 Sauna or cold plunge?
• 01:15:35 Resources and outro

JP Newman 0:00
Blue pill. You take it, you get 50 extra years of health span. Do you take the 50 years right away? Do you say hell yes and take the pill

Ryan Williamson 0:06
or not? Our circadian biology is totally out of sync with present day life. This is destructive to your biology, and you don’t always notice it.

JP Newman 0:13
Sometimes sleep isn’t what you think it’s gonna be. You can create stress, like mental stress, oh my God. My oura ring said, Oh my god, six hours like I thought I slept really well. Last time, my oura ring didn’t agree. It gave me an 82 an 82 I want a

Ryan Williamson 0:23
crown. I used to make the mistake of holding all doctors as equal. Doctors don’t think proactively. I don’t think about a holistic system. They’re people who continue to educate themselves and stay on top of the literature and have the experience. And then there are those that that don’t

Brad Weimert 0:41
Congrats on getting beyond a million. What got you here won’t always get you there. This is a podcast for entrepreneurs who want to reach beyond their seven figure business and scale to eight, nine and even 10 figures. I’m Brad Weimer, and as the founder of easy pay direct I have had the privilege to work with more than 30,000 businesses, allowing me to see the data behind what some of the most successful companies on the planet are doing differently. Join me each week as I dig in with experts in sales, marketing, operations, technology and wealth building, and you’ll learn some of the specific tools, tactics and strategies that are working today in those multi million, eight, nine and 10 figure businesses, life can get exciting beyond a million. JP, Newman, Ryan Williamson, I’m excited to hang out. Appreciate you guys both coming out. It was great, man, yeah, so. JP, you have been on the show before Episode 140 for those that haven’t watched it, you have a crazy entertainment background that rolled into literally billions of dollars of real estate and now 20,000 plus units that you’ve had under management. Ryan Williamson, I’ve known for a while. You are neurologist by trade or by education. You are a lieutenant commander in the US Navy. Yes, is that right? Amazing. And now you’ve broadened the scope of who you want to be able to serve with the Transcend Health Group. I want to talk about a lot of stuff. Health is one of those things that entrepreneurs like to ignore, or they like to say that they focus on, but most don’t actually optimize it as well as they could. I want to start with the fact that today, there are 1000 bio hackers out there. Some of them are doctors. Some of them are really heavy researchers. Some of them are just really pretty and say things. How do you tell today who you should listen to relative to health? Coming from the neuroscience perspective, one,

Ryan Williamson 2:29
one of the reasons I got into this is because of the volume of misinformation that’s out there, and to answer your question as directly as I can, one of the best ways to know who to listen to is to look at their credentials. I mean, what? What is this person? Where have they trained? You know, what? What’s their background? You know, I’d say something like, you wouldn’t, you wouldn’t ask your mechanic tax advice, right? I mean, or for tax advice, I mean, you want to fix your car, that’s kind of works. And this kind of longevity biohacking space has become, I think, just such a hot topic or a Vogue thing, right? And for good reason. I mean, there’s, there’s so much out there that can help with, with entrepreneurial health, with just general health in general, with performance, that that it’s become kind of a crowded space. But anyway, without kind of going too far down that rabbit hole, just know where you’re getting your advice and know who you are listening to. And I guess, to be more specific about that, anybody who is a board certified specialist, ideally, you know, with, I don’t know, a general internal medicine background, or if you want a neuroscience perspective or neurology perspective, ask a neurologist, or maybe somebody has a PhD. I mean, just, just to get a qualified answer on something. Because I just, I see a lot of this, you know, people that call themselves doctor, and you know, maybe they’re a doctor of something, but they’re, they’re not a doctor in the sense of what you and I expect. Well, I think

Brad Weimert 3:48
that, I think that as a starting point, that’s a really good point, which is doctor doesn’t always mean medical doctor. First of all, yes, and it’s very common for people that are, and look, there are great naturopaths also, and then there are chiropractors that call themselves doctors and give medical advice, and that’s very different. But the qualification for me, like one of the points of interest, is that I grew up in a family of doctors, and I have a great family. I also know a lot of dumb doctors, and my level of respect for doctors is a little different than the general public, right? Yeah, for sure. And I also have a lot of respect for people that let me qualify that for a second. My father told me when I was probably 10, I was asking him for specific medical advice as a 10 year old would, right? He was at your nose and throat doctor. He was like, listen, yes, I learned that at some point, but that was in medical school, like, 20 years ago. And that line stuck with me, because if you’re not practicing it routinely, you get so much information medical school when you go through training. So yes, you are certified and trained, but to what extent and today, so much information is available. So I look at like the, you know, the far edge Bucha. Biohackers, some of them that I know well, who are really big researchers, right? And they study the fuck out of this stuff. So it sort of leaves me in this place of I don’t want to just trust somebody because they’ve got the credential of Doctor, yes. And I am a little afraid of the crazy, wild biohacker people that tell me I should drink pee. So you know, where’s the line. So what other credentials make sense to look for? To trust somebody? I’m not sure

JP Newman 5:24
if it’s even credentials. You know what to look for clues, because I think social media and our distrust for our government and our health system after COVID is really been a game changer. And I don’t want to get too far off on that tangent, but to your point, Brad, there’s, there’s actually another level. Or who do you trust, period, yeah, because I think what you just said is, right, what do credentials mean? And they do mean something, by the way, of course, I don’t want someone working on my Porsche who fixes scooters, yep, I probably don’t want them taking part my transmission. Yep, right, yeah. So I agree with you, like, like, have someone who works on Porsche transmissions, they’re obviously going to be closer, and, in this case, a specialty to what you’re looking for. But it still doesn’t fully answer the question. I think it’s a good question, Brad, like, what, who to trust?

Ryan Williamson 6:06
Yeah, so right, there’s credentials, and then there’s experience, and then there’s, you know, kind of what, what people have kept up with on the educational front, to your point, but what your dad told you, I’ll never forget this, like day one of medical school, the opening line is half of what you learn here will be completely irrelevant in five years. And you’re like, Well, why am I here? Like, what am I paying for? You know, I mean, like, it seriously, but the science moves that fast, and it’s accelerating, as we all know, right? We’re on this kind of upslope of the of the exponential technology curve. And I mean, I, I used to make the mistake of holding all doctors as equal, and I don’t mean that, as you know, pejoratively, but, but that’s in any industry, right? I mean, you know, you you could say the same thing about attorneys or mechanics or pick a pick a profession, right? Yeah, not to pick on anybody in particular, but there are people who continue to educate themselves and stay on top of the literature and have the experience. And then there are those that that don’t, or, you know, they’re kind of stuck in an old mindset in an old way. So as far as I think, JP, you’re right. You know, looking for trends or clues in addition to the credentials is probably the best way to do that in terms of how to vet people, but but in general, I think the reason I come back to credentials is that provides a baseline level of rigor in training for at least the framework to understand, for somebody to understand or know how to approach the science. And maybe a better way of doing this would be a counter example, and that’s somebody that doesn’t know how to read or interpret scientific data or literature studies. You know, they go through something and they they look at the first paper. I see this all the time on social media, but somebody will quote a paper and then something out and say, Oh, this study showed that you can triple human lifespan by drinking pee or whatever, right? I mean, if you’re like, what like that just intuitively, sounds right, right? Just, I’ve not seen that study, but just for example, I’m not aware of such study, but when you know how to break the data down and contextualize it, and you go, Okay, what’s you know? Is this a quality study? Is this a randomized control trial or a meta analysis? Was this done in humans, you know, versus this was some abstract animal study with five rats in a lab and Pakistan? And you go, Well, okay, what like? What produces a meaningful result, then there’s magnitude of effect. I mean, you know, so if there’s a 50% increase, well, did that produce a clinically meaningful effect? Meaning that, you know, if some blood biomarker changed by 50% like, who cares if it didn’t move the needle on actually improving your health? So I’m, I’m getting in the weeds here a little bit, but the point is, knowing how to approach this in the broader context, or having, having a provider, somebody that you trust, that knows how to look at this under the right lens or the right context. Because anything that we do, I mean, whether that’s real estate, or whether that’s, you know, helping somebody with, like, a payment system, like you’ve got to know what, what the framework is, yeah, get to know context. That’s so important. And so I think a lot of people don’t have that framework in which to think about these problems and understand them, and that that’s where the credentials make the difference. But then from there that it can’t that’s necessary, but not sufficient, right? You can’t stop there. Yeah, you’ve got to have somebody who’s invested, who knows, who does the research, who stays on top of this, and then knows how to put into context to translate for people. So that’s probably the best answer I could give to say it really takes both, in my opinion.

Brad Weimert 9:22
Yeah, I love that. I also think that the idea of specialists in medicine has long been present. And if you want to see, you know, if you have a shoulder problem, you go to a shoulder specialist. They’re not a joint specialist. All they do are shoulders all fucking day, right? And they’ll do hundreds or 1000s of the same surgery on a shoulder. You don’t want them to do your knee. You want to get the advice on the shoulder from that person, correct? So I think the buyer beware. Listen to who you’re talking to and know the credentials first is super important. And the other thing that I want to highlight is the idea of studies and how people. People take a study and extrapolate something, and it is so common, if you even know a little bit, and you double click into the study to look at the sample size of the study, and you’re like, oh yeah, this was 22 people that they did a study on, right? And they wrote this whole fucking article giving advice based on a sample of 22 people, right? So those, I think those are great points as an entrepreneur. There are tons of people that sort of lean into the idea of biohacking, and tons that ignore it all together, and tons that just do diet. What is one major thing that entrepreneurs are messing up from a biohacking perspective?

Ryan Williamson 10:37
Oh, man, they’re endless. Brad, I’d say some of probably the lowest hanging fruit, in my opinion. And this is something that we all do, or we all should do, is sleep. Just achieve quality sleep, and it’s simple, but not easy for a lot of people. And we were hanging out last night discussing this, right? And he has some really good questions on sleep, but it is such a critical functional necessity for the body to repair everything. I mean, it regulates your immune system. Regulates your recovery after workouts. It regulates your learning and neuroplasticity. I mean, the list goes on and on and on. I mean, it’s just, it’s such a non negotiable and JP, I think you even brought up the idea of increased risk of Alzheimer’s, right, of the amyloid protein that accumulates when the glymphatic system doesn’t turn on. So for that alone, I mean, you have to achieve quality sleep to just clear out the natural toxins and debris and protein that accumulate over overnight, well over the course of a day, that then get washed out overnight. And if you’re not undergoing the normal sleep cycles, you just you can’t do that. And the reason I bring that up is that, and as an entrepreneur, as a business owner, I mean, that’s we’re talking about a third of our day that we look at as an opportunity cost. You know, how much, how many more follow up calls could I do, or how much, or what? How many more emails can I crank out, or what, what other leads can I generate in this time that, you know, I’m just unconscious, laying in a bed and and I think that’s that’s a true disservice. While that may work in the short term, long term, that is not a good plan. And if you really believe in kind of where some of the more fringe data appears that we could be going, and I say could be, because there’s a real grain of salt here. But back to that kind of exponential curve. There are some people who believe that we are going to see people living regularly past 100 in good health, and perhaps even, you know, much older. Again, I think that’s speculative, but, but this is changing so rapidly that I just, I can’t even predict what the next 1015, 20 years look like, because it’s going to be that different. I think so. You know, we’re all of the age and the means and physical health right now that if we do get to that point, or like this concept of, like longevity, escape velocity, if you’ve heard that term, which means that we’re no longer going to die of aging, right? Maybe something else which, again, very fringe, very speculative, clear, robust stance on robots, we would kill us all. Yeah, right, right, right, unless less sky, we have something

Unknown Speaker 12:59
on that after 10. We do. We do.

Ryan Williamson 13:04
But if you believe that we can get there, like think so. I mean, to take it back to, you know, investment, theses and business ownership for a minute, think of the compounding on that. Oh, yeah, we, you know, we think of compound returns on the order of 2030, years, maybe 40, right? Would be really extreme. But I mean, what if you live another 50 or 70 or 80 years? Yeah, like the compounded knowledge. I mean, finance, all of it. I mean just the potential there is incredible.

JP Newman 13:29
So as long as we’re talking about health span versus lifespan, yeah, I think it’s important to talk about, like, who wants to live? The average American lives 15 years, basically, in the last 15 years of their life, and this the slow degrade of different diseases and inflammations that slowly take you in, so your pain just increases over time. And a medical care system that’s less than ideal. So can we actually achieve health span versus like? I don’t think the number, the number, to me, is like your financial net worth. It’s a vanity metric. What really matters is, in my case, you know cash flow. You know as far as like, painting your burn rate, and then in health it’s your health span. Are you feeling vibrant when you wake up? Yeah, the hard part about that is, it’s not just your body staying vibrant, it’s your mind staying vibrant, correct? Do you have purpose even, like, Is there even a reason to wake up? Like, I’m not even exactly sure. If you guys, if you gave me a pill. I’m gonna ask you guys a quick question. Blue pill. You take it. You get 50 extra years of health span. Let’s just say your your body’s gonna do good. Do you know right away? Do you take the 50 years right away? Do you say hell yes and take the pill or not?

Brad Weimert 14:35
Hold on. Well, I need to know the rest of the context. Is there a downside here? I mean, if there’s no downside, then yes, I’m doing it. Do you

JP Newman 14:41
want to live 50 more years? Is the question? Oh, yeah, sure, that’s the question. Do you want to live 50 more years? Of course, see it, I’m not sure at this point. I really want to think it through. Yeah, because in my mind, as a human right now, we have very specific life cycles, like there’s these transitions. You’re a teenager, you go to college, you make your money in your 30s and your 40s, your 50s. You know. Your kids go to college and hopefully, and you’re supposed to live your next 30 years of, quote, unquote, whatever, this next purpose driven, or some people to retirement, which is silly. Oh, that’s a whole other topic, yeah. But the question is, so what do I do with the extra 50? Yeah, do I start a second career? Do I have another set of family? Kids? Got Brad? Do you want to hang out with me at 50 more TED conferences? Got it? I mean, I’m being half joking, but half serious. Like, what is the meaning of those transitions? But maybe when you only live to 30 in the medieval ages, you wouldn’t have no reason to live to 70. I don’t know the answer, but I actually would want time to think about it before I took the pill.

Ryan Williamson 15:33
Yeah, that’s a great point. JP, and to be clear, when I talk about this theoretical extended lifespan that we have, that is assuming that we are also achieving an adequate health span to go along with that, because nobody wants to live, you know, comatose on a ventilator, unable to do the things that we want to do, hang out, go to TED talks, no. Do podcasts,

Brad Weimert 15:52
well, and you you introduced. I mean, sort of a third metric there, which was lifespan, health span and meaning and being you can have lifespan and hell span, and if you don’t have meaning, it can be a painful existence. Exactly. Now, that’s a particularly difficult question right now, because when I think about, we’ve talked a little bit about this too, but when I think about the possibilities of AI and the transition that we’re going through with robotics so physical AI and that, you know, intellectual AI that’s happening digital. Ai, there’s a everybody in our current existence tends to look at this frame through the lens of capitalism, because that’s the ecosystem that we grew up in. And so our meaning has been derived through work, and our life has been built around work, right? Well, if we get to a place where we have enough automation and the systems run and the systems produce, is there a you know, what’s the phase after capitalism? There were many phases before capitalism. What’s the phase after and is a very important question. It’s a huge question, because when you think about meaning and how we spend our time and what we do as humans, if money isn’t a part of that equation anymore, and those basic needs are fulfilled. How do we spend time? That’s why

JP Newman 17:07
I don’t take the blow right away. No, really. Because I think, I think you just hit it brought it really clarify health, span, lifespan and meaning, purpose. I think, I think they all go hand in hand, and all those questions like your point are all on the table right now, I actually think Ryan that, after listening to the diamantes and the David Sinclairs, I think we’re really probably five years, five to seven years away doing some massive breakthroughs from I remember, we’re already doing it. I think even exponentially faster, sure finding some diseases that seem impossibly curable, and getting closer through gene therapies and all those things to be able to actually, like, I think it won’t even look the same. Some of the things we do now, like chemotherapy, will look barbaric, even though, right now

Brad Weimert 17:49
it’s the best we got, sure, no, either a million of those things, right? We did some crazy shit. We got a crazy shit, cutting legs off, replacing with prosthetics.

JP Newman 17:58
Bloodletting was like you had a pressure in your head. You’d love that. You drill a hole in the guy’s head and see how that works out. Like, you know, we’re figuring it out. Yeah, we are slowly, slowly.

Ryan Williamson 18:08
No, I think you guys are bringing up an imperative point here, and quite literally, chapter one in my book, The Incredible brain, which we can get to if you guys want to be out this fall. Jeff, the book called The incredible brain. Okay, cool. So, yeah, it’s the just, just teaching people how their brains, their bodies work, kind of what can go wrong, and then all the evidence based interventions they can put into their life to help with all of these problems we’re talking about. But Part one is the mechanisms. Part two is the interventions. But I have Chapter One is separate from that, and it literally is called Find your why. And it’s all about purpose. It’s it’s about exactly what you guys are talking about. Because if you don’t have purpose, you don’t have clarity on your meaning, on what gets you up every day. I mean, especially once all the other pieces are in place or things are taken care of, what do you I mean, what, what do you do with your time? And I think, as we are facing this existential crisis with the rise of AI and this technology, curve and slope and what you know, what’s our lifespan, our health span, all these things that are just so rapidly changing, our identity around everything is shifting. And I think that’s a that’s a very salient point. JP, to say that I’m not, you know, I need to pause before I think about taking this pill. Yeah. I mean, when I just think about the current normal human life cycle, it’s intuitive for me. I mean, I’m 37 so I go, Okay, another 50 years. That sounds reasonable for in good health, right? And maybe past that, but, but that’s that’s within that expected curve. But, I mean, none of us know what into your point about the diamandi Sinclair, all these, all these people that are coming up with all these and just amazing applications of technology. It’s unbelievable. I mean, yeah, the proteomics, genomics and CRISPR, for heaven’s sake. I mean,

JP Newman 19:41
I actually after this. I didn’t tell you guys after this episode, I just did the Alzheimer there’s now genetic testing for Alzheimer’s. It doesn’t say so I’m actually getting my results back after this. So it’s bad. I might have to go hide in the car, but, but, like, it’s not fun going proactively out to see if I’m genetically predisposed for memory issues. Used 10 or 20 years from now. Yeah, but now, as you know that, I think it’s called, it’s called the Dresden protocol. The brisden protocol. There’s protocols that if you actually have the beginning signs or genetic predispositions, you can actually do something about it with lifestyle. Yeah, I think that’s a lot of what you talk about in your book is like, there’s no guarantee, but if you’re willing to have the courage, and it’s not fun, sure to look at the markers, or maybe pre just genetic predispositions, yeah, some things you can’t do anything about. You probably better not knowing about it, because you’ll just worry about it. But there’s a lot of things you can do, yeah, to change your curve or your fate. Well, if you don’t

Ryan Williamson 20:31
mind. JP, let’s double click on that real fast. So 99% of of all dementia cases are not genetic. So non genetic. There’s about a one in Alzheimer’s in particular, there’s there one or two gene mutations. So one’s called pre Sentinel, and the other is escaping me. At the moment. I’ll come to it present on one and two. And there’s a PP, amyloid precursor proteins the other one and the AP gene is on the 21st chromosome. And so there’s a condition we’re all familiar with called Trisomy 21 which is also known as Down syndrome. So downs patients ultimately develop Alzheimer type pathology by the time they get into their 40s, because they have an extra copy of this amyloid precursor protein. So 99% of us, that does not apply to the test that I’m guessing that you had was probably your Apo E genotype. If that sounds familiar, so we all have the Apo E allele, we have two copies of this, so there’s a low risk, a medium risk and a high risk version of this. And we’ve all got, I mean, there’s two to the third possibilities. There’s a handful of possibilities, but 95 ish percent of people are somewhere in the middle, maybe a slightly increased risk, maybe slightly decreased risk. But the high risk allele, which applies to kind of two and a half percent of people that have two copies of what’s called APO, e4 so if you’re e4 e4 positive, which does apply to millions of people around the planet. So this is relevant to know, you’ve got about a 10 fold risk, increased risk of developing Alzheimer’s after your age 60. Wow. And that’s worth knowing, and to your very point. JP, that’s not, I want to be kind of be clear about this. This is not causal, meaning that it does not guarantee that you’re going to develop Alzheimer’s. Whereas, if you have the amyloid precursor protein precentiling gene mutation, it runs in families, whatever like that you’re going to get it unless you have, like a CRISPR gene editing therapy in place, which is not widespread yet, probably coming soon, but not yet. So worth knowing, because that just makes lifestyle that much more important. So I just, I want to be clear about that, regardless of what the results are, yeah, and I hope you’re ApoE two too, which means you never got to worry about it, yeah,

JP Newman 22:31
but no, but it’s scary. I keep doing these tests. You know, I’ve been doing longevity medicine for many years now, and a great doctor here in Austin that actually, Mike Dillard referred to me years ago on a podcast. But, you know, I’m really proactive on these things, and sometimes, like, you know, so much, I used to say I knew more data about my car, right, whether Indian oil change that I knew about what was going on inside my body? Yeah, I’ve changed that. And it does come with courage. Comes with expense, yep. I mean, this isn’t, this isn’t cheap, necessarily. I was starting to get cheaper. You got, you got, you know, these groups out there that are starting to offer more generalized telemedicine to kind of figure this stuff out. But there’s something empowering, like, like, before a test, it’s a little scary. But then there’s also something really empowering about like, I really feel like I’m in charge of my health. Yes, I just did what’s the full MRI, which I would really

Brad Weimert 23:19
recommend for people body. There are a couple of them. So SROs one here. Novo is another,

JP Newman 23:23
yeah, so I did that last year. I didn’t, didn’t love doing, going like, and I would say, anyone who’s over you’re telling me 40 or 45 or 50, whatever. It’s really weird getting an entire first I was worried to be in a machine for an hour. Yeah, pop the bass or not, my favorite. But it’s fascinating to have someone like literally map the inner part. The first time, my entire body on the inner side has been mapped for any kind of abnormalities or just, like, tracking everything. It’s really scary to do that. Like, actually did I pizza that I ate when I was in college that all those alcohol and drugs really, like, maybe there’s a dent in my brain. It’s not fun. But then when you kind of get through. And it’s like, okay, now I know what I’m dealing with here. Yeah, I’d rather deal with it, you know, Peter Diamandis talk, so you can actually track stage zero cancers and stage one stage zero cancers. Before you get some pain, you go to the doctor, you have some blood in some weird spot, which is really, I guess, the goal, but it’s a different mindset.

Ryan Williamson 24:17
Yes. JP, so we’re in kind of this DIY era where we’re starting to see these technologies become more widespread, more available. And I think that’s the neat thing about this, the rise of technology and the curve that we’re on, is that this might my hope is that this will become more democratized as it becomes cheaper, more available, less expensive, so more more widespread. Because these things do cost money right now, it takes courage, but I would encourage people to consider pursuing this, because, again, knowledge is power, and when it comes to our genetic risk, when it comes to what’s going on within our bodies, you’re right. I mean, doctors don’t run the clock, so medicine is very reactive, right? This. Siloed, specialist driven system that we all train in is very siloed. And you know, I mean, I’m trained only worry about brain and spinal cord and nervous system disorders, right? I’m trained to think about the heart or the abdomen or whatever. That lens has changed rapidly for me in the last couple of years because of what I now do. But doctors don’t think this way, proactively. I don’t think about a holistic system. And so when you show up with abdominal pain to the ER, to your primary, they start this kind of series of tests to go figure out what’s going on. And, oh, shoot, if it’s stage four pancreatic cancer, you’ve got like, six weeks, right? And that’s it, and that’s the system we’re in right now, right? And that’s not a good place to be. So I would highly encourage people to consider getting proactive imaging, getting proactive labs. I mean quarterly labs, instead of the annual standard that we’ve all kind of whatever the USPSTF considers standard, because data is power, and knowing what to do with that data is very powerful and very helpful, and can could save your life. Well, those are

Brad Weimert 25:57
two different things, though, and when we started there, which is, you said knowledge is power and data is power. And I think that both, I think the caveat there and a different way to spin that is their potential power, but knowing what to do with it is where the power comes in. Yes, right, and the problem is the interpretation of that knowledge. And that goes back to, who do you listen to? Who do you trust? How do you analyze it? So I got an MRI the other day. This was quite a while ago, and the radiologist that gave it back, the radiologist that looked at the MRI. Because, of course, the doc that does the MRI isn’t the one that interprets it. They send it off to some radiologists. He does, you know, 1000 of these in a day, and he literally responds with labrum is destroyed. This is the language I got back from the radiologist. Now, here’s the thing. First of all, fuck that guy second, if I walk with that, if I’m not me and I’m just somebody that gets that response, there is no path forward to that, right? So how you interpret that data and what you do with it,

Ryan Williamson 26:53
which are pretty fucking important, yeah, yes, of course. Well, and this gets into, I mean, with the orthopedic or joint issue, this gets into, okay, you know, are you know, are you going to take that to orthopedic surgeons? Says, We got to fix the whole joint. Now you’ve got a, you know, a major surgery you’re looking at, yeah, in my opinion, should always be last resort. Versus are there stem cells? Is there PRP? Is there some sort of anti inflammatory protocol? I mean, there’s a whole range of potential therapeutic avenues to interpret, what to do with that data that’s based on expert opinion, which,

Brad Weimert 27:21
by the way, gets stopped entirely, if you just leave it at destroyed,

Unknown Speaker 27:27
not fixable. So yeah, so let me

Brad Weimert 27:28
scratch that is for a second. Let’s acknowledge for a moment that, again, I’m going to reiterate, fuck that guy. But beyond that, then you have to go down the path of, what are the options? What can we let me interpret this a different way and look at what the options are. Right now, we have a whole bunch of different surgeries to, quote, unquote, fix problems. And let’s stick with joint replacement. In the moment, you’re replacing something in your knee, your shoulder, your hip, all of those things, hips in particular, actually, as far as surgeries go today, quote, unquote, very good. You’re still putting a foreign object into your body that you’re bolting on, and then it works for 1015, 20 years. Right? Stem cells are they’re not really in their infancy, but they’re not, certainly not mass market or use for everything. Right? How far away do you think we are from resolving actual medical problems versus chopping things apart and fixing it that way. And do you think it makes sense to do one or the other at this point in your case, specifically or just in general? Yeah, let’s, let’s say destroyed labrum, you know, cartilage damage. The question is like, do you replace something like a hip, shoulder or knee that’s still operable right now? Yeah, or do you wait it out until medical innovation changes, and lean on things like PRP and stem cells and hope for the medical system to fix the problem. Actually, it’s

Ryan Williamson 28:50
really good question. I mean, I’ll kind of take the cop out here and say I’m not an orthopedist, so not my direct area of expertise. That’s my blanket statement. However, to try to answer it a little bit better, more deeply, I think it depends. You know, if you’re if you’re young, you’re healthy, you’re mobile, and you’re in a situation where maybe you deal with some pain, but you’re still very active, and it’s not impairing your ability to put in the lifestyle that’s going to help you live the longest, healthiest life possible. Maybe that is something that you manage with what’s available with PRP, with stem cells, and not go through the big surgery, it’s going to have the recovery that you know, you’re committing yourself to a cycle of permanently altered anatomy. Not how to destroy labrum, but hardware that’s going to need to be replaced. Because we know that, versus say, Well, you know, again, with this curve that Ron we keep talking about, if in five, 710, years, you know, are we going to have some sort of novel nanotechnology or regenerative, purified, you know, stem cell, I mean, just, I’m speculating here, but, but some, some better technology that’s going to make use of what you have and be able to repair more faithfully, in an anti anatomic fashion, what you have. I don’t know the answer to that, and I don’t know that that answer is known. I. And maybe the orthopedist can can comment there. So if it’s, if it’s not a true functional impairment, I’d say maybe wait and just see. Now, if you can’t get around, or you’re in such chronic pain that it’s debilitating, and you know, you can’t function, okay, now you’ve got a serious quality of life issue. And you know, even if you do alter the anatomy, you go through the surgery, is that worth being able to go run or get on a bike again, and just like, just do general maintenance that that’s going to keep you healthy and keep your brain sharper, keep your body sharper, then maybe that is something that

Brad Weimert 30:28
you do. Yeah, well, I wanted to, I wanted to use it as an example and get your take on it, because I think there are 1000 examples of it, and there are examples, and I look at those examples in business, which are, what decisions are you going to make that are very difficult to reverse. In what decisions can you make that you can reverse pretty quickly, the ones that you can reverse, Yeah, fuck it. Just go do it. You can always make another decision later to change it, the ones that are very difficult to reverse. And in this case health, chopping something off, inserting something in your body, lots of surgeries where you cut so, et cetera. Undoing those in many cases is not possible, sure. And so my, my general feeling in the moment is, I’m trying to sort of wait through this curve and see where we land in five years or 10 years,

Ryan Williamson 31:13
if possible. I think in your case, Brad, that’s that’s wise. And I mean, anybody that’s listening to this, you know, if you’re in a similar situation where, again, I mean the labrum is the capsule around the joint. I’ve got a torn labrum my right shoulder too. I don’t know that destroyed, was what the radiologist

Brad Weimert 31:25
told me, but, but it’s torn and it hurts. You didn’t get my guy? No, apparently, not.

Ryan Williamson 31:29
Well, a side note, too. And this is, you know, this is what’s funny. Radiologists are trained to either look at the whole body, or they specialize in, you know, joints or brains or backs or whatever. And so, I mean, I look at MRIs all day, but I look at brains and spines. That’s just, that’s my job. I mean, to interpret these things kind of anecdotally than the radiologist types the report, right? But like, somebody comes in with an acute stroke or they’ve got a brain bleed, like, I’ve got to know that information ASAP. And the amount of times that a non neuro radiologist reads a brain is normal when it is, like, glaringly obvious across the room that it is anything but that happens. And so to your point about a qualified opinion or training or back to the expertise or whatever, you know that’s this is why second and third opinions and so on are so important. And just to take time to make an as informed a decision as possible, no matter what, especially if the if the if the change is something that’s going to be potentially irreversible, all right,

Brad Weimert 32:23
well, let me back out of this, because you hit on something earlier that I think is applicable to everybody, which is sleep. And sleep being the this core driver for everybody. And the only time last night you said sleep is the only time that your body is regenerating. Yes, period. So if you don’t go to sleep, your body never starts repairing itself. I also know that there is a that sleep is at odds with lots of entrepreneurs lifestyle. Yes, what are the main levers to ensure an entrepreneur can get better sleep? There are a lot.

Ryan Williamson 32:56
So there’s, I have this whole sleep protocol that I’m happy to provide that’s a resource we can get you guys, if that awesome, if that’s helpful for that’s helpful for your audience, show notes. So perfect. So there again, we’re designed to work in a specific way. I mean, our bodies are just designed. We have a natural anatomy and a natural physiology. And we touched on this last night. But even as we’re sitting here in an artificially lit studio, which is very pretty, with the nice, you know, design behind us. This is, this is very unnatural in terms of what your brain and your body are used to, yes, and you have this thing called a circadian rhythm, right that I think we talked about, that’s that’s very responsive to light, and so early morning light exposure is like an easy, free way that people can prime that circadian rhythm to alert your brain structure, called your hypothalamus. Trying to go too deep on this, but that projects to a bunch of brain networks to say, hey, it is daytime. It’s time to be alert, awake, focused, do my best work. And there’s a whole series of neuroendocrine events that follow that are mediated by light, that are critical to the function in almost every cell in your entire body. So light exposure early and equally importantly, before you go to bed, making sure that you are in a dark environment. And this could be shades an eye mask. I personally prefer an eye mask. I mean, there’s even a very small amount of light can actually penetrate your eyelids and send a signal to your retina to block the release of melatonin, which actually helps to sleep onset and helps ensure that you had, did you achieve quality sleep? So that’s an easy, easy pick up for people, morning exercise. Think we touched on. So training, I mean, if it’s train at all during the day or don’t train, I’d pick train. But if you had train early or train late, I’d pick train early for several reasons, quality exercise, or at least intense exercise, especially early in the day, helps promote quality deep sleep. I guess. Back to some that reparative function, restorative function, so that helps you get better quality sleep to actually do the repair that your body needs. Not to mention, there was actually a recent study, this is like a month or two ago in nature, I believe, where they looked at whoop users. So I’ve got an oura ring, which is kind of what I have. You got the Apple Watch, right? Are you? You? Whenever, well, they go aura. So our course, our biometric Bucha

Brad Weimert 35:05
devices beyond

Unknown Speaker 35:06
a million brought to you by aura.

Brad Weimert 35:08
And yeah, exactly, you owe me money aura, right?

Ryan Williamson 35:14
But they looked at whoop data, and this is like, over, like, like, 1.4 million nights looked like 10s of 1000s of people, as I recall, so not five people and, you know, wherever, right? So quality data, and it showed that people that extra that did intense exercise within four hours of bedtime had poor sleep. I mean, their their resting heart rate was elevated, their heart rate variability was it was decreased. And so again, I’m back to the To my knowledge, there’s no comparison of no exercise versus late exercise, but you’re disrupting that rhythm, and your body’s designed to be more active earlier, so early, and I’m getting on a tangent here. But early light, early exercise, proper nutrition. Early people tend to be more insulin resistant later in the day, meaning that if you are consuming more calories, in particular, more carbohydrates later in the day or the evening, and if you’re eating between three to four hours before bed, period that keeps your gut active, which keeps your metabolism active, which keeps your brain more active, and so that impairs quality deep sleep. And think about the average day that we all live, right? We’re constantly going from A to B, and we’re bouncing around, and we’re squeezing workouts in where we can, if we can, you know, we’re we wake up to artificial light. We’re staying up late on computers and screens and watching TV and all that stuff. We’re just, I mean, our our circadian biology is totally out of sync with present day life, and that is as I mean, you don’t The other thing is, you don’t feel a lot of these changes. So Right? This is destructive to your biology, and you don’t always notice it, which is also a problem. So this is why I think education is important, and people understanding how this stuff works is important, because again, over time, over 20, 3040, years, especially if you have the wrong ApoE genotype or something, this is like gasoline on fire for premature cognitive decline, that kind of

JP Newman 36:57
thing. Also, we don’t talk about our favorite vice coffee. Yeah. Like, I love coffee. Who doesn’t love coffee? Like, I’ve really had to learn to, like, tame down the caffeine. Yep, this morning I start with two market and maybe have one cup of coffee. But for a while I think I was doing three to five. Like most people, you know, afternoon coffee, little coffee, and then the caffeine is in your body, which also disturbs your sleep, yep. So I’ve really taken it down to, like green tea or maybe one cup of coffee, sure as an indulgent but not, not because I don’t even enjoy the caffeine rush, but I understand, like sometimes we wake up, even if you get a either you’ve not quite got enough sleep, like six hours, or sometimes I just wake up groggy. A lot of times it just takes me an hour to which is where the exercise comes in. But for a lot of people on the go, if you’re not exercising in the morning, what are you doing? You’re grabbing a cup or two of coffee, which simulates being awake, but it’s very different than feeling good after being rested. You just got your heart going faster, and you’re just kind of like, it’s a it’s certainly a less grounded and probably sub optimal, I imagine your sleep pattern over over time.

Ryan Williamson 37:55
Yeah, so the data on coffee is interesting. I actually did a transcend health talk on this, or at least they came up in Q and A last week. But so for drip coffee in particular, to be clear about this, so just black coffee, ideally freshly ground, although instant coffee, I think there’s some data on this too, and with caffeine, not without, because caffeine appears to be neuroprotective. Between two to four cups a day, as long as it’s none past noon, is kind of the general cut off because of the half life of caffeine, people actually have an increased lifespan or decreased all cause mortality. And there’s several reasons for this. Again, caffeine thought to be neuroprotective, said that, but polyphenols, so the these sort of anti inflammatory, antioxidant molecules that are in freshly ground coffee beans can be very helpful with turning on some of the longevity pathways in the body and the brain. Coffee also has fiber, so different types of fiber that help promote a healthy gut microbiome, and there’s increased populations of the kind of appropriate ratio, or strains of healthy gut bacteria that decrease inflammation and produce what are called short chain fatty acids that are important signaling molecules for the brain and the body, the immune system, so coffee, I think, is actually quite a, quite a helpful thing overall, because not after 12, just not after

JP Newman 39:05
12. That’s good. I don’t have to feel guilty about my coffee. Yeah, one less thing I have to worry about. But can we kill me?

Ryan Williamson 39:13
Exactly one less? If, yeah, or if anything to the contrary, and 12 is not a reasonable cutoff for me. Well, so in here’s another trick to another, maybe biohack. I guess either of you take creatine Yes. And I

Brad Weimert 39:25
just started to, you know, I took it when I was a child, weight lifting and just our Nile, or, like, a yes. When I was four or five and six, I was weightlifting, and I would pound creatine with my protein shakes in the morning. Got it hard to picture no when I was like, in my early 20s, I was taking taking creatine as a lifting supplement, right? Yeah, and super calm, especially in that era. And as of late, it seems that there is data around cognitive and performance, specifically when you are sleep

Ryan Williamson 39:56
deprived, yep, sure. That’s then. That’s exactly where we were going with that. So for I think there’s ample data. So let’s back up creatine, again, widely studied molecule over decades. These have been reproducible results over multiple meta analyzes, large quality trials, blah, blah, blah that has been largely done in the setting of athletic or sports performance. But to Brad’s point here, in the setting of just general a cognitive performance, but be in sleep deprivation, in particular, traumatic brain injuries. There’s some literature on this, a dose of, certainly, five grams a day. So five creatine monohydrate. We’re talking about. You want to make sure that any supplement you get is third party tested, and, you know, for for periodic and stuff.

Brad Weimert 40:36
Because, let me pause on that for a second, because there are multiple types of creatine, aren’t there? Yep, there are. So what’s the difference? And what? Because, like, this is one of the problems with something like creatine where it’s like, there’s tons of data on it, there’s tons of studies, tons of tests, yep, and then it’s like, oh, wait, there’s creatine monohydrate. And then there’s like, five other derivatives. So, and then the marketers get their hands on it, and they’re like, we have all seven. And I’m like, I don’t know what that means. Yeah. So do I want that, or do I just want this

Ryan Williamson 41:00
one, monohydrate has the best data period the end. I mean, there’s like, their Ph buffered versions, like crealka Len and there’s some others. But in general, creatine monohydrate is the most extensively studied, safest molecule, in my opinion. Is there any negative to the other? They’re just not as effective, okay, yeah, as because I

JP Newman 41:16
mentioned, I’m drum roll. What does creatine do? I’m looking, I don’t take it. Maybe there’s a maybe I’ll better get a life hack out of

Ryan Williamson 41:22
this. So creatine works on what’s called the creatine phosphate shuttle in your mitochondria, and without putting everybody to sleep here, it helps you, it helps your mitochondria with energy production. That’s the way I can put it. And your mitochondria are incredibly, incredibly important with respect to your overall level of just general body function, maybe in terms of longevity. The way that I look at this is you’ve got a set amount of energy in the body, and your cells have a given bandwidth of the work that they need to do, and so if you are providing them with more energy to take care of that workload, then everything’s good. Cells can get repaired. You know, normal metabolism can happen, etc, whereas, if you are, I don’t know, chain smoking cigarettes or getting sunburns every day, not sleeping, eating Ultra processed food, like, I mean, you know, just just having a sub optimal or unhealthy lifestyle, that bandwidth is limited, because now your cells have to direct energy towards DNA repair and oxidant stress and so on, so forth. And so creatine helps buffer that to a degree, I guess is a very, very rudimentary way to put this, but, but I mean, it does help with athletic performance, with strength, with recovery, etc. So is creatine for everybody, or is it for people? I think, I think it’s for everybody. And that’s the more data coming out on this, to me, appears safer and stronger, not just for baby Brad power cleaning, you know, in his diapers, or even today, but with with cognitive performance and just with general cellular health. I think, I think it’s a great longevity supplement, and it’s a cheap, easy thing to take, but where I was trying to go initially, is with the coffee. Is that if you’re sleep deprived, you can take really up to, like 20 grams a day, probably even more than this. There’s some studies out of Germany, I think that that actually did, like a milligram per kilogram dosing was even higher than this, but 20 grams a day, which is like four times what most people would would take in a day, 20 grams a day of what creatine monohydrate got it? Yeah, I was like, that’s not enough coffee. No, no, yeah, no, not milligrams. That’s yeah, a couple 100 milligrams is probably more than enough for most people, if that, but yeah, so 20 grams of creatine monohydrate a day, I do. So I take it full disclosure. I take five grams in the morning, five grams at night. I divide it in half. There’s really no data for that. My theory is that okay, I’m getting some in the morning for when I exercise and then cognitive performance, and maybe I’m getting some in the evening for when I’m my body’s undergoing a repair to function for sleep. I have no science to back that up. That’s That’s pure conjecture. I You can take it once a day, and that the literature seems to support that too. But my point is between five and 10 grams seems sustainable, seems safe. And to get above that five gram threshold, that’s really where we start to see the cognitive benefits for the creatine transporter to actually shuttle creatine across the blood brain barrier, which is the selectively permeable covering around your brain that certain molecules pass and others don’t. So again, brain health, body health, multi organ health, creatine is an easy one.

Brad Weimert 44:20
God, I have like, seven questions, damn it. This is the crux of doing this show. Is I have to pick a direction, and it’s my job.

JP Newman 44:28
Kind of question about you go,

Brad Weimert 44:31
Okay, this is the interruption where I’m supposed to take money and let somebody else advertise on the podcast. But I don’t really want to do that, so I’m going to remind you that I also own easy pay direct.com and if you’re a business that’s accepting credit cards or needs to beyond the fact that we can do a rate review to save you money, beyond the fact that we give you dedicated account reps, world class customer service, world class technology, and can actually optimize the way you accept payments online, you should understand why we have. 1000s of people a year come to us off of platforms like Stripe or PayPal and why they prefer easy pay direct. You can check us [email protected] forward slash b, a, m, that’s epd.com forward slash bam. So I’m gonna, I’ll take it back to sleep, because we started there, we were talking about this in the through the lens of what disrupts sleep, right? So it’s it’s tremendously uncommon to meet humans, much less entrepreneurs that drink no caffeine, right? Yeah. So then you’ve got the half life of caffeine, which is the rate at which half of it disappears from your body. The half life of caffeine is what like four hours or something,

Ryan Williamson 45:38
yes, but the effectively active metabolites can stay in your bloodstream for 10 to like 12 ish hours, depending on your your metabolism. Horrifying.

Brad Weimert 45:46
Yeah, long time, meaning that when you stop at noon, it’s a bunch of still in you by the time you go to sleep. Sure. Yeah. So we I asked you this before, but I think it’s incredibly relevant for people to hear. Last night we were talking specifically. About sleep, and the question is, knowing how disruptive not sleeping is, and how much damage not sleeping does to your body, not only acutely, but as it adds up over time, over the years, and ultimately, we talked about it leading to cognitive decline, and really the erosion of your physical system and your mental systems. When is it okay to take drugs to ensure that you go to sleep? Is it better to take drugs to go to sleep, or better to miss a night of sleep? Because you know, if you don’t take something, you’re not going to sleep.

Ryan Williamson 46:33
Good question. That is a good question. And so to be clear, when we say, you know, drugs versus supplements, there’s a whole spectrum

Brad Weimert 46:41
of, I think they’re all drugs. I think they’re all drugs. But let’s, let’s talk the spectrum to which you did last night, so sure. And the one in the spectrum, which we would call supplements, most people would you’ve got magnesium or melatonin or valerium, right? I asked for exactly sure. And then you’ve got the other end of the spectrum, which is, like, you know, a sleep aid or Xanax, or what other, any other sedative or painkiller that might just knock you out.

Ryan Williamson 47:09
Yep, right. So in general, I think again, a preferred supplement that most people could probably benefit from would be elemental magnesium. So this is like magnesium gluconate, or glycinate you can take. So that’s, it’s weight based. So I think the general recommendation is, women, 330 ish milligrams a day. Men, 440 I think the one that I the supplement I take, is magnesium glycinate, and it’s or gluconate. Sorry, but it’s like 550 milligrams. So, and take your pick. But most people are deficient in magnesium because of the absence of micronutrients and a kind of a standard American diet. So, and we discussed this too, but people can go get their blood levels drawn, and that’s not a very accurate representation of your total body store of magnesium, because most magnesium is stored in the bones. So your it’s do your blood levels are tightly regulated because of all the things that magnesium has to help regulate, like your heart rhythm. For one, if you have super high or super low levels of magnesium, it can actually stop your heart. Actually stop your heart, go on Arrhythmia and die. So it’s a very critical element not say that pupid deficient, that’s likely going to happen, just means you probably have issues with bone mineral density and other cellular processes. Because magnesium, in addition to helping with sleep, is responsible for like 300 something. It’s a cofactor for like 300 something, enzymatic reactions in your body. So very important thing to take your your brain being helped along terms of getting to sleep by taking some at night can be very helpful to sleep on set. So that’s no detriment, right? Very minimal risk. Maybe some GI upset, depending on the formulation

Unknown Speaker 48:36
you can’t OD on Chinese. If you’re doing every night, it’d

Ryan Williamson 48:39
probably give you so much GI distress that you would I mean, if you drank or ate too much of it, you’d probably throw up or have terrible diarrhea. So it’d be a pleasant way to Pleasant value. Yeah, right. You could intravenously. Absolutely can be on it. I’m

JP Newman 48:52
on a couple pillow tonight. Correction, not that I recommend

Ryan Williamson 48:55
doing more than whatever is recommended. Obviously, melatonin is also over the counter, and again, it’s fascinating. It’s based on this kind of circadian rhythm thing we talked about with light, but we could all again, drink a bottle right here, and like, none of us would fall asleep, because there we have light coming into our eyes and it’s midday, like just would not happen. Well, so hold on. So you

Brad Weimert 49:13
clarified that last night, but, but you didn’t just know which is, and I didn’t. I had never heard this before. So talk about melatonin and its relationship with light and

JP Newman 49:21
dark? Yeah? Well, no, first of all, melatonin is not a sleep aid. I think that’s the stoma. It’s not a sleep aid. It’s actually, when I’m listening to you, it gets your security and rhythm back on so that you can sleep. But it’s not like a It’s not like taking a sleeping pill. It’s doing something different than a sleeping pill. Yeah, right. So

Ryan Williamson 49:37
there’s, there are two main processes that regulate your sleep. The first is the circadian rhythm, which we’ve talked about, and the other actually, other actually kind of gets back to the caffeine example, which is interesting. So caffeine is what’s called an adenosine receptor antagonist, so it blocks or binds the adenosine receptors. And the second process in your body that regulates sleep is what’s called the sleep pressure, and it’s due to the slow, steady rise of adenosine. Seen levels in the brain over the course of a day, and it feels like a pressure, because as we start to get kind of sleepy, and that sleep pressure sets in you, you eventually, through a series of mechanisms, go unconscious, or you get sleepy. Well, if caffeine is blocking the binding of adenosine, you you delay the onset of that sleep pressure, right? Which is part of why when, when people get caffeine withdrawal, or the coffee wears off, they get kind of a little crash, or they feel sleepier. That’s more of that adenosine having an effect was that’s part of it. Little more complicated than that. That’s sort of the idea. So there’s, there’s kind of a two pronged approach here. But as you’re getting into a dark environment, is that circadian rhythm is your body’s telling you, okay, it’s, you know, lights out, it’s time to go to bed. You’re in a dark environment. You’ve got to be in a dark room, or at least have your eyes covered for your pineal gland to release melatonin, which is the structure in your brain that releases melatonin. Now, if that’s been shifted because of, I don’t know, the staying up late, or you’re traveling Crossing time zones, you have jet lag, something like this, and your circadian rhythm does not match where you are in the 24 hour cycle of wherever you happen to be sitting right then, then that can be thrown off. And taking melatonin can be very helpful, but to your point. JP, it’s not like taking a heavy sedative where you’re just going to get knocked out. It’s it is only melatonin will only work, and will only create an effect to help you enter sleep in a dark environment, which is a very unique feature of that particular over the counter supplement. Back to your question, Brad, taking melatonin for long periods of time can be harmful to long term health, because if your body is if your brain gets used to having it on board, because you’re taking it exogenously, your pineal gland, over time, can stop making it and that can be a problem in terms of long term health, because the pineal gland can calcify, and the cells that produce melatonin can atrophy or go away, and then, then you kind of become dependent on it after that’s scary, yeah, sure. So, I mean, people take it chronically and it’s, I don’t think that’s the right choice. So

Brad Weimert 51:53
Well, okay, so let me ask this, because it’s the same question, really, but I want to get to the root of, is it better to knock yourself out just something Yes, versus struggle and not have sleep

Ryan Williamson 52:04
as clearly as I can, as I know how to answer this. I don’t know that we have data to say that one or the other is better. I don’t know if there’s been a head to head study where they’ve, you know, intentionally sleep deprived people versus knock them out with, you know, a benzo or something so like an Ambien or, you know, Lunesta, perhaps a husband done. I’m unaware of it, so I’d be interested to I’ll probably look this up after the show now that I’ve said this. So I’m not aware of any studies. My my general take, or my general hypothesis, however, is that if you are, if you are sleep deprived, and your body’s not, not able to undergo those reparative processes in the short term, as long as you aren’t relying on a heavy hypnotic. Again, benzodiazepines being my least favorite here, because they do interrupt the sleep architecture. If you’re still getting restful sleep and you’re waking up feeling rested, you’ve had quality sleep, and you’re able to function well the next day. In the short term, again, we’re not talking about months and years here, but in the short term, my hypothesis would be that it’s probably better to rely on a sleep aid short term to get your sleep back on cycle, and then then go from there. That may be totally wrong and maybe totally unscientific. It’s my

JP Newman 53:11
it’s my instinct to like there’s something, and the idea that if you’re really off, this should try to get back on, using these aids to just kind of get you back on. Sometimes you have an injury, you just can’t sleep because you’re uncomfortable, your back stiff. It could be something, yep, that’s not chronic. It’s just to get you through a couple days, yeah, of course, so that you feel rested enough to, like, take care of it. I think there’s also mental health too. How do you feel the next day? Yeah, if you know you’re gonna be a train wreck the next day, right? Versus, like, if I just can get six or seven hours I interrupted sleep, I just know I’ll be a much better human maybe there’s a little bit of a longevity trade off for just actually, just having some quality of life. And I think some of that short, short term kind of goes into

Brad Weimert 53:49
it. Will you pull this up? Okay, it’s not really devil’s advocate, but I’m going to play down this, this path a little bit, because I know a lot of people that have a hard time sleeping, that rely on a supplement of some sort to sleep. You just gave a very clear cut reason to not do melatonin all the time, which is, your body will stop producing it, and, more importantly, you’ll calcify the gland that is actually producing it so you cannot produce it. Yeah, pineal gland, right? Or is it penile

Unknown Speaker 54:20
pine cone, I don’t know.

Brad Weimert 54:22
Peniel, so in the case of like melatonin kids, you mentioned melatonin working on in a specific way. So let’s say you use melatonin for a while and you stop using it, you’re having a hard time sleeping. What about rotating to a different one and coming back to melatonin

Ryan Williamson 54:39
later? Yeah. Yeah. Can it be helpful, maybe. But I think that’s, let’s zoom out. I think that’s the wrong approach entirely. And I would generally

Brad Weimert 54:49
agree with that. I think that if we could do things as humans and have self control, that’s a great idea. Yes. Also I think that it’s, you know, we talk. I like to think about things pragmatic. Ly, and there’s this general like, I know that if I don’t drink any caffeine, and I limit exercise a certain level, and there’s so I don’t hurt myself ever, and I’m never overly stressed, so I’m not uncomfortable when I go to bed and I turn off all the screens hours before sleep, right? And I have temperature controlled everything, I will sleep better. It also is wildly inconvenient and derails other areas of my life that are seem to be running well or like, caffeine might help, right? Or alcohol might, you know, enhance an area. So I look at, I’m, I’m kind of going down this path, because I’m looking at sort of minimum viable product and how you can get to that sleep in those situations, pragmatically, for most entrepreneurs, sure. Yeah, I think we touched on this last night too. But there’s, there’s kind of, what does the literature say, and what’s ideal or kind of best case in terms of our physiology, and then there’s what’s practical, and I think that’s the question you’re asking.

Ryan Williamson 55:58
I tend to come at it from the kind of what’s best case, or for our physiology, because, again, I just think that we are, we’ve become so misaligned with how our bodies are designed to work. And I think that this, this kind of gets back to the purpose, you know, that we talked about earlier. It’s like, okay, at the end of the day, like, I mean, just, let’s say that, you know, we’re in some sort of post apocalyptic future, maybe in a utopian way, just like technology crashes, and we’re just sort of back to, like the caveman era, like, what would we be doing? Right? We’d be waking up with the sun, we’d be moving to find food, we’d be interacting with people, we’d have tribes. And that’s, that’s how we evolved. And I think get getting back to that, or mimicking that, in many ways, respects our natural physiology, and it’s just better for our bodies, period. Again, no question that if you need a world class shoulder specialist, or, you know, you you really need antibiotics to save your life, like modern medicine has come very far in that regard. But, but again, just to in the name of being productive, or, you know, enhancing our business, which you could argue me, maybe a trade off down the road is that you’re more comfortable and have the time, space, bandwidth later to then recover some of the lost sleep. So where do we, you know, where do we draw that line? That’s really hard to say. And again, it’s case by case.

JP Newman 57:10
Can also jump in on one thing. I think it’s important, because I can tell you, as I’ve gotten older, sometimes sleep isn’t what you think it’s going to be. And I think like it’s almost you can create stress, like mental stress. Oh, my God. My aura ring said only got six hours. Like I thought, I slept really well last time I ordering, didn’t agree. I gave me an 82 I want a crown. I didn’t get a crown today, but I feel great, but I

Brad Weimert 57:31
feel damn I’ll give you a crown. So that’s important. That’s

Unknown Speaker 57:33
an important point to JP, well, if I say one more thing, I

JP Newman 57:36
want you to address it. So like I find sometimes, especially if I’m going through a stressful part of my business or a stressful part of life, or stressful part of life or dealing with a problem, I will wake up at four in the morning. And it’s pretty like consistent that three or four o’clock. And I used to go to sleep doctor. I used to have sleep apnea, which I got myself out of, which was a whole other story. But I remember the sleep doctor said to me, he’s like, No, when you wake up at three or four, you don’t have to necessarily try to go back to sleep, like, if you’ve tried for 10 or 15 minutes, like, wake up, like, just like, don’t do a thing, read a book or do something. And what I found now is, even though it’s really inconvenient to be woken up at three in the morning. I know I might feel crappy, but if I take out that mental chip of like, oh my God, my sleep architecture is broken. There’s usually wisdom in it. For me, I don’t usually wake up. So if I’m up. So if I’m waking up, my brain is sometimes just trying to solve a problem. As soon as I actually get my best like ideas or how to solve a problem. When it’s quiet, my body’s had a couple hours to process, sure, and then. So it’s like, I don’t really feel like it, but sometimes like journaling or reading a book or something, it’s not doesn’t make the best sleep day, but it actually feels like it’s there to my benefit, not against me. Now, obviously you don’t wanna make this a chronic practice of waking up at three in the morning, but I’m really, really careful, especially as a guy who’s knee deep in all this stuff like sometimes you can create more stress, and the stress causes more negative chemical, which you talked about yesterday. Yes, cortisol, you you create this trip that would have been better than you of just accepting the fact that, hey, I woke up, my body’s my friend. There’s something here that I can learn from this experience. Don’t fight it like give it 10 minutes. If you wake up, you wake up, you can take a nap. Here’s the nice thing about sleep. If you didn’t have a great night’s sleep, it seems like naps are pretty restorative as well. It’s like, there’s we have these things that work for us. I just am saying, like, as we say, all these ideal, perfect situations, we all know we don’t live in a bubble, and to give ourselves some grace and some outs and some other tools. Yes, I think are super

Ryan Williamson 59:34
helpful. I think he hit the nail on the edge. JP, this is progress over perfection. Yeah, right. And it’s in its practicality over theory, I suppose, because we do live in the real world, not in a test tube or a bubble, back to the data really quickly. These are just tools, right? And these tools provide data, but they’re imperfect data. For example, this isn’t common, but like Corey and I were going to sleep the other night, and we had our laptop in bed, which is like breaking. Every one of my rules, whatever, but, but we did. But I laid still and had my oura ring on, and I noticed my sleep score the next morning was, was horrendous. And the only red bar that I had was my sleep latency, right? Because it said it took me, like an hour and a half to fall asleep when I was just sitting there, you know, we were having, like a casual conversation, watching, I don’t know, a mission impossible or something, whatever it was, right? But I slept fine. And, like, my sleep little, you know, my trend was okay. And I’m like, I to your point, I feel good. But like, why is my sleep score so low? Like, again, contextually, like, I know how to tease that apart. And perhaps, if somebody uses these tools long enough, they know how to tease that apart. Okay, great, but it is, I mean, there’s, there’s really a phenomenon where people get so perseverated on, on their data, that that they missed, that they missed the point entirely. Yeah, it’s like, this is designed to help you, not hinder you, or create more anxiety over getting a perfect score, or

Brad Weimert 1:00:49
something like that. Well, and that through line comes back again, which is, knowledge is in power. It’s knowing how to interpret, yes, that is right. And so you get the score, and you know enough to look at the score and say this isn’t the right number to look at right now. And I think that that’s really important most areas of life. And I’m probably beating a dead horse with entrepreneurs, because entrepreneurs tend to know that. Entrepreneurs tend to say, hey, I need to look at it myself. The problem is, deep down, I think specifically, entrepreneurs really would rather listen to somebody. The problem is finding the trustworthy person that they know has the right answer, right? Because if you can take a shortcut, which is somebody knows the answer, let me take the smart person’s advice and run with it. That’s a shortcut. Unfortunately, today it’s hard to find those. And so the backup is to be able to actually internalize it and interpret it yourself, correct.

Ryan Williamson 1:01:38
And JP, to your point about, you know, waking up at 3am 4am I mean, early. I think that’s okay too, when it happens. And again, like you said, leave yourself some grace for that. I don’t think we got to the kind of the evening end of the kind of my rituals or sleep techniques to help lower cortisol and de stress, but journaling is part of that. Yeah. So there’s this writing method that’s been well studied. I forget penne Baker’s first name, but that matter. But you basically just to journal unfiltered, without judgment. Just write for 20 or 30 minutes, for four or five days in a row, and just whatever comes out, comes out. And they literally measure people’s cortisol levels after this, and they’re in, they’re measurably lower. So having a journaling has a measurable effect on your physiology and to your point. JP, if you’re if your brain is that busy with a puzzle, and to the point that it can keep you up and it can interrupt your sleep, and you just need to wake up and go write it down or work the puzzle out, or think about it, great. And yeah, if you need to take a nap later in the day, fine. In general, we recommend that people go to bed and wake up within about an hour of what they did the night before. So if you go to bed at 10pm you know the first night, don’t step past 11 The following night. And then the same thing applies to whatever hour you wake up, seven, eight in the morning, something like this, or six or seven, however that however that goes, but, but naps are actually in many cases, fine for people. And there’s some studies out of Greece, I believe, that looked at the data on the incidence of actual heart attacks and people that napped versus those who didn’t. And I mean, like, there’s a market, I forget the actual numbers that have to look this up, should have this on hand. I don’t, but statistically significant decrease in the incidence of heart attacks and people that nap versus those that didn’t, because of the effect of inflammation on the body, it’s very interesting. Now, again, sauna, as we talked about, you could argue, does the same thing. Exercise certainly does the same thing. Quality sleep certainly does the same thing. So and sleep rhythms are important, but yeah, if you’re staying up and you’re tired, just get a little nap. Or even, like, you know, 10 minutes of like, meditation or non sleep, deep rest or something can be very restorative for

JP Newman 1:03:40
people. Yeah, definitely. Can I throw a curveball at him? Do it? Do I have your permission?

Brad Weimert 1:03:45
We’re all just hanging out. Okay, cool.

JP Newman 1:03:47
So the word distress is stressful. I mean, sometimes it’s amazing. I have a I have all this practice, I’ve done 30 years of meditation, and sometimes, like, the brain can get stressed out over the dumbest things, right? Like, Oh my God, there’s two minutes left before this restaurant closes, I got a cut and head of line, and you can just feel that rush of chemicals, like you’re like, I know better than this, but your brain goes through that same basic thing, and this idea of neuroplasticity, like the fact that these brains are coachable, learnable, I think, with this renaissance now of psychedelics that people are saying, hey, that, like they’re learning in these studies of people PTSD or people who have chronic suicidal thoughts or some really bad mental conditions, that there seems to be some Beyonds, just beyond just plant medicine, there seems to be things that we can be doing to not only feel better, like immediately, Like taking 10 breaths, but actually changing the wiring of our brains. It seems to me, if we could really get good at changing the wiring of our brains, we don’t eliminate stress, but I think for all of us, including myself as part of my health journey, the more I feel like I have mastery of not getting stuck in emotions, yeah, like I can get really to. Rest still, I can get really fearful, but it believes me, like my weather patterns clear quickly, and that’s happened through years and years of practice. Yes, I’m just curious, as someone who studies the brain and where we’re going because stress, can I guess if you tell people this is gonna cause stress, if you don’t take these supplements, like you just almost can create more stress and more things I have to do on the other side of that, how do we create more neuroplasticity or potential healthy lifelong habits where we can get again, not eliminate stress, but work with it better. It’s more of a dance rather than a judo boxing match. How about that?

Ryan Williamson 1:05:36
That’s a great question. JP, so I’m actually doing a virtual summit on this very topic in August, called the rewire virtual series. And so I’ve already about halfway through the interviews. Justin’s actually gonna be on there, which would be fun for kind of the lifestyle piece. But they’re mostly physicians, and we are talking about different ways and different modalities that we can actually rewire our brain to do this very thing, to help combat stress. And again, get back to that natural physiology, in our natural state, to just reclaim control over our lives, because it’s just so important. So they’re oh gosh, they’re handful ways, JP, and they’re all evidence based. So last night, we talked about the kind of dynamic between the prefrontal cortex, or sort of the CEO of the brain for the entrepreneur, and the amygdala, which is that fear center, part of the limbic brain and the emotional brain that we become in this reactive, stuck state or just purely reacting to stress and not in control. And I think we’ve all experienced both, either where you’re in flow state and at your highest and best, and then when you’re truly in panic mode. And the latter is not very comfortable. We don’t we don’t like that. And number one, number two, it’s wreaks havoc on your body long term, in terms of that elevated cortisol, and actually thinning of the gray matter in the prefrontal cortex, decreasing the meaningful connections to have that top down control. And this term neuroplasticity that you’re using that has kind of gotten thrown around a lot lately, is is a very important one for people to understand, because our brains, throughout our whole life, are malleable, or if they’re changeable. We don’t grow a whole lot of new brain cells, but our connections in our brain every day are just changing and remodeling and reshaping based on the inputs we feed it, and then, of course, our behavioral outputs that follow, and we have much more control over this than we used to think, or at least we used to understand. So how can we maintain the greatest and the highest level of control over our daily behaviors and actions and not stay in that stress state. We already talked about a handful of them, quality sleep, morning sunlight, morning exercise. Those are easy places to start, meditation, mindfulness, journaling, quality relationships, quality nutrition. I mean, they’re just like the hot and cold exposures we talked about Sonic cold exposure yesterday, we didn’t talk

JP Newman 1:07:43
about that. The easiest is lately, for me, the easiest hack is breath work. Yes, five minutes, yes. I can actually change my state. I can actually change my state in about 12 minutes of some Dr Joe breath or just like these, these like with some hold patterns. I’m amazed that you can reset. You say you can get, you can get it stuck in a thought, right? You could take your most obsessive thought, whatever that would be, maybe you’ll share it with us one day, what that would be, and you cannot, and you can knock it out in 12 minutes. Yep, that’s my experience right now. So there’s taking me a long time to get to that point.

Ryan Williamson 1:08:14
Yeah. So with, with intentional breath work throughout the day, this is, this is a neuroplastically mediated phenomenon. So you can actually increase control over your thoughts and your prefrontal cortex the more you do this. This is a trainable part of the brain, but if you intentionally undergo breath work or just deep breathing throughout the day, you can actually rewire your brain to the point that you become less stressful, or less stressed, excuse me, less reactive to stress. Women, say, over time by doing this on a daily basis. And there, I mean, there’s some media ones. Do y’all follow Huberman? Andrew Huberman, at all? Yeah, a little bit. Not much. I, for one, I think he’s great, and I really like his content. He’s very intelligent and PhD neuroscience professor at Stanford, etc. But he, the reason I bring him up is that he talks about one called the physiological side. Have you guys seen this, or heard of this? No. So this, this is a reflex, basically, in your body. This is like, truly, one of the quickest ways that I’ve ever read about and their papers on this that he cites, that I think are valid, but you take a deep inhale, deep slow inhale through your nose all the way into your lungs are full, and then a very brief sharp inhale, and that second inhale snaps your alveoli open. Your alveoli are these little like grape, like clusters that are kind of the microscopic air sacks in your lungs, so it pops those open, and then you do a slow exhale through your mouth, right? We can do this together if you guys want, but it’s fun, okay? And after the exhale this, this creates this reflex in your body where it deactivates your sympathetic nervous system and engages your parasympathetic so kind of your rest, digest state and like you literally immediately feel calmer when you do it. I feel calmer like that is, that is

Unknown Speaker 1:09:51
calm. I feel good

Ryan Williamson 1:09:55
that that’s the quickest way that I know of that I’ve ever come across to immediate, immediately cause a state. Change, like it’s not 12 minutes, that’s like five seconds. It’s very fast. Well,

Brad Weimert 1:10:03
I know that. So I know that we’re coming on time, because you have an important call. I do. I gotta

Unknown Speaker 1:10:08
make sure my brain’s Okay,

Ryan Williamson 1:10:09
yes. So, if not, I’m going to phone call. I guess you will

Brad Weimert 1:10:13
to that end and we JP, before we started, you were talking about kind of delivering the tangible action items for humans, but for entrepreneurs. From a health perspective, and in the world today, of a million different things you could be focused on, could be doing, I want to drill into a high impact activity. So Ryan, from your perspective, if we’ve got this quiver of different arrows that are biohacky. One is dialing your diet. One is dialing your sleep. One is sauna every day, or cold plunge every day, or at least 30 minutes exercise or whatever. What is a very high impact bang for the buck activity that people should be doing to take care of their health.

Ryan Williamson 1:11:03
If I had to pick one, though, in particular, like one that that supersedes almost all the rest, is probably exercise. It just the benefits are so widespread in every body system that we that we have been study, that we know of what constitutes exercise. You ask that? So any, any form of exercise is better than none. And so we’re talking about resistance training, cardiovascular training, high intensity interval training, blah, blah, blah, but movement period, I mean something as simple as what are called Exercise snacks. So this is literally two minutes three times a day. And if you don’t have six minutes in your day that I think you sear think You seriously need to reprioritize and reassess whatever it is that you’re dealing with, because we’ll have six minutes in a day. But this could be something like air squats, jumping jacks, push ups, high knees, air sprints, whatever you have access to, just two minutes of getting your heart rate up and doing something very intense. Adhering to this, especially around meal time, has been shown to have a decrease in all cause mortality by almost 40%

Brad Weimert 1:12:03
damn or so, six minutes a day. Specifically, if you do to run exercise, so two minutes during each meal you do before, like

Ryan Williamson 1:12:11
30 minutes before after, I don’t, don’t like, take a bite of a taco, then try to go sprint. You might throw

Brad Weimert 1:12:16
up. So outside of your actual eating, yes, three, three times a day when you’re eating, you spend two minutes exercising, and you have a 40% lower chance of dying of anything, of anything period, yep, wow. Big bonus. Yes, that’s

Ryan Williamson 1:12:32
that’s probably the most high yield thing besides the physiological side that I’m aware of, that’s easy and again, like lowering resistance around doing anything to help build some of these positive habits. So again, we’re kind of hanging out sitting in comfy chairs on a podcast. But when I’m in my office, I don’t have a chair, I have a standing desk, and so I make it the default choice for me to stand when I when I’m working, when I’m recording podcasts in my office, when I’ve got my lights, my camera, when I’m I don’t know, dictating my audio book, like, whatever it is that I’m doing, I’m standing because I don’t I just don’t have a chair in there. It’s not an option for me to sit. It’s better for spinal alignment. You burn more calories an hour. It’s better for your muscles, so on, so forth. And then I’ve also got a little walking pad in there that I don’t tend to use when I’m on podcasts or Zoom calls, because it’s annoying to watch people like, sort of shuffle. And kind of huff and butt, huff and puff into the microphone, sure, but, but if I’m by myself, I mean, I’ll turn it on, and I’ll bet that’s an easy way to get your 10,000 steps in a day. By the way, 10,000 steps is 45 to 53% reduced all cause mortality, somewhere in there, and even 8500 so we’re talking two three miles a day, something like that as like, almost 40% as well on reduced all cause mortality.

Brad Weimert 1:13:41
That’s crazy. I can tell you that when you do a podcast with somebody that’s walking on a treadmill the whole time, it is annoying. I did a full podcast with Ben Greenfield, and he was in his basement with with no Wi Fi, because he plugs into everything, so he’s got, you know, his headphones in Mike in front of him in the dark on his treadmill. Yeah, I love Ben. He’s a good guy, but so weird. I watched Justin’s podcast a year or two ago, and I know exactly what you’re talking about with Ben. With Ben, yes, yes, Ben. Ben is great. So another quick one, sauna and cold plunge, super trendy and popular. If you had to pick one sauna or cold plunge, bang for the buck. Where do you go,

Ryan Williamson 1:14:19
assuming that you’re cleared by your doctor, because both in any hormetic stressor can be dangerous and be clear about that, and hormesis or hormetic stressors, or anything like exercise, like he, I feel

Unknown Speaker 1:14:32
like he owns everything. He must own that process

Ryan Williamson 1:14:35
or Rosie stressor. Now I think he just owns the breath, breath work or breath strip thing, yeah, nasal strip, whatever, they’re awesome. So again, assuming that it’s safe, because it can be dangerous, to do these things. Sauna, again, has tremendous, tremendous data for cardiovascular disease, mortality, all cause mortality, mood, sleep, glucose reduction. Cholesterol profile improvement. I mean, it’s a, it’s pretty robust.

Brad Weimert 1:15:03
Awesome. Well, I want to, I want to highlight just the the stats of what just got mentioned. One was, if you’re walking at least 10,000 steps a day, all cause mortality is roughly 50% less than people that don’t walk 10,000 steps a day. That’s wild. So wow, just walking gives you a 50% less chance of dying of something. Sauna has, I don’t think you gave stats, but sauna is another one that has significant stats around reduction and dying.

Ryan Williamson 1:15:31
Yeah, so I want to say the if you’re in again, this is all dose dependent. So this is traditional sun to be clear, traditional sauna, as opposed to infrared sauna, which is an important distinction. The data is there for infrared yet traditional sauna for 170 degrees, 170 to 210, degrees Fahrenheit, and then four to seven times a week, with seven being better, and about 20 minutes a session, so working up to being able to tolerate that the cardiovascular disease mortality benefits are, I want to say it’s like 65 or 70% reduction. Like you read it and you’re like, really, like, really, like, I mean, it’s like, striking, and then all cause, I think is closer to that 45 maybe 50% range. I’d have to double check that, but, but they’re like, shockingly amazing benefits. I love that.

Brad Weimert 1:16:13
Well. Dr, Ryan Williamson, JP, Newman, yeah, it was fine. It’s awesome, man. JP, why don’t you drop your podcast for people?

JP Newman 1:16:22
Yeah, so this is our first time we’ve shared a show, actually, after Ted. So my podcast is investing on purpose on all the major channels, and I focus on purpose driven businesses and interviewing amazing humans and how they create outsize returns for people. And one of those things that I talk about, of my four principles of four dimensional wealth is having your health wealth, which is your mental wealth and your physical health. So you’re right on. And I always say without that, that the other one’s purpose doesn’t matter. Time doesn’t matter community people, it’s all wonderful. But if you feel like crap, you’re mentally you’re not checked out, you’re not present. It’s pretty hard. So health is everything. I really appreciate you sharing, sharing those, those amazing tips. Like, I had no idea the numbers. He was just saying, bro, like 4050, 60% by walking, like, such easy things to do. So thank you for sharing that. Appreciate you.

Ryan Williamson 1:17:14
Gypy, yeah. Thank you, yeah. And Ryan, where do you want to point people? You’ve got a new book coming out. Yeah? Yeah. Thanks. Program, podcast, all the above, all of it. So transcend health group.com. Is our website. We can drop that too. So we’ve got, I do one on one coaching. This is for entrepreneurs, coaches, business owners, that kind of thing. So that’s an option. I do group wellness coaching as well. So we’ve got our group membership. Both of those are current offerings on the Transcend health side of the house. My book, The Incredible brain, will be out September 9. So we’re actually going to do a little soft launch party here at Brad’s place. Oh my gosh, September 6 or seven, working on that. Because why not? So that’ll be out again. It kind of goes into more detail and everything we talked about more. And that’s, that’s probably the easiest way. I mean, I’m on on Instagram and LinkedIn and or getting YouTube and Facebook and all the other stuff spun up so but the website will get everybody there. So love it. Awesome. Well, until next time, guys, until next time, till next time.

Brad Weimert 1:18:09
All right, the episode’s over. If you’re new here and you don’t know me, my name is Brad Weimer. I am also the founder of easy pay Direct, which is a payment processing company that serves a tremendous amount of our guests on the show and a ton of our audience, people like you. So if you’re accepting credit cards and you would like better service, better rates and a way to optimize the way that you’re accepting payments, you can check us [email protected] forward slash b, a, m, again, that’s epd.com forward slash bam.