Do You Want To Sleep Deeper And Feel Better? Try This

What if sleep, recovery, and training got easier because your routine got simpler?

We break down how we went from a countertop full of supplements to a single high-dose scoop that actually gets taken, peptides that boost sleep and recovery, and a calibrated cooling bed that beats melatonin for early-night deep sleep.

We cover practical tools and habits: peptides for tissue repair and lean mass, GLP-1s for blood sugar, red light and PEMF mats, resistance band circuits, sauna, and high-intensity micro-sessions. Learn how to protect joints, speed recovery, and get results without overcomplicating your life.

Subscribe, share with a friend who tracks sleep, and leave a review with your top recovery tip.

Transcript

Building A One-Scoop Supplement

SPEAKER_04 0:19

We have a new supplement that's coming out, and like that, I think I've gotten better sleep with that. And I'm on that stuff is pretty good. Yeah.

SPEAKER_00 0:27

It's in it.

SPEAKER_05 0:29

A lot of things. It's like a multivitamin.

SPEAKER_00 0:32

So I know supplements. So when I worked was in college, I worked at high health. If you remember high health. Yeah. So that's what I did in college. So ever since I've been into supplements, and then my son worked at one stop. Yeah. And so I'm a total, I take way too many supplements.

SPEAKER_03 0:45

Yeah. Maybe we can show you this afterwards. Because it's it's pretty much to replace most supplements. Because we're both taking like eight to ten pills, a few different powders. I like that too. Yeah. Yeah. This one like narrows it down to like three things you have to take. It is a big tub. It's a big dosage.

SPEAKER_04 1:06

Powder or yeah, powder. You mix it with two liters of water. Some people say one liter of water. I I say two liters of water is more of the sweet spot. Um, so it's got you know multivitamins, all your essential vitamins, but then uh also added a lot of longevity and brain-boosting stuff like lion's mane. Amino acids, especially I was like, I need something with a lot of amino acids, and it's got more amino acids than you're gonna get from any of these essential aminos. Um we have creatine in there. The creatine's a lower. It's the HCl. I like right, or we change it over to the HCL.

SPEAKER_00 1:45

Monohydrate made me like literally. I think we have the HCL. So the monohydrate, I carried like 10 pounds of water weight. Yeah, okay. And so it took me, and then what it took anyway. So I got off of it, and then the HCL had no problems.

SPEAKER_04 2:00

Yeah, we gotta we gotta just up the dose of the creatine. The first batch we made, um, we made what the lower dose, and then I looked at it. I'm like, oh, we need we need to up it to at least five grams. Um it's a big scoop.

SPEAKER_03 2:13

My whole point is like just if it's one scoop, I don't have to open eight bottles in the morning. I'm more likely going to take that.

SPEAKER_04 2:22

Or swallow twelve, like some of the longevity multivitamins. It was like 12 pills in the morning, and I'm like, yeah, I'd rather plasticism get your you know, hydration too. So it's got spirulina, um, put enemen in there, uh physitin, quarsetin, coQ10. It's like a whole bunch of comp stuff put together. Um, and yeah, I I just take one or two other peptides along with it. Um what peptides do you like? Uh all of them. All of them, yeah. So right now I take uh SLUPP322, which is like a mitochondrial one. Um it helps you get more cut up. Uh um I love CJC epimorlin, gets me great sleep, lean muscle mass. How often do you take that? Uh that's daily, five days on, two days off. Um I've been on it for no, I take a few weeks off every once in a while. Okay. Yeah. Um and then I take OSO1, which is a newer one. That's uh another mitochondrial peptide. That's for uh also improves hair, skin, cognitive ability. Um, there's a few new ones I'm trying to see if I can get my hands on, which is phylostatin, which is to increase your uh lean muscle mass. Um, and then clotho, which is supposed to be like another brain-boosting thing um that I'm always huge into. Like BPC and stuff, I cycle BPC, thymus, and beta four. Um, and then to keep a nice glowing can, I always take melanotin.

SPEAKER_00 4:06

Um does that work really good?

SPEAKER_04 4:09

I just get it gets me. It does, dude. Look at that. It gets me dark looking like tin man. But all my dark.

SPEAKER_01 4:14

Are you a wizard of oz character? Are you like my but for certain people?

SPEAKER_04 4:18

I I wonder what it's gonna do with someone with like white complexion like you, because some people say it turns them orange, and it is it's huge in the bodybuilding industry because they use it for the tanning abilities. Um but it's also widely used for libido uh peptide.

SPEAKER_00 4:38

So um the tanning it helps with libido.

SPEAKER_04 4:40

Yeah, yeah, and um yeah, overall like it's melanitan, and then like they break it down to the different fragments too, like PT141, that they use it for hair growth and libido. Um, there I think it's a good product, but it's the main peptide that I'm like these sub Q injections of these small amounts must not be doing anything. But like as soon as I inject, like 10 seconds later, I get nauseous, and I'm like, you you know that stuff like starts working right away. So um it's just a different feeling than anything else. So I'm like, all right, it all this stuff works, and then I I always like I love the GLP ones. I um low dose GLP one just to keep in shape, keep my glucose in check. So and try to what's your regimen?

SPEAKER_03 5:34

I don't do all that, yeah.

SPEAKER_00 5:36

Well, so uh well I have I do have regimen. So in the morning I drink bucked, so I wake up about 4 a.m. I drink bucked up. Yeah, so it's like a pre-workout with about 200 milligrams of caffeine. That thing's pretty strong because I've taken it before.

SPEAKER_04 5:49

But I don't know what the new formula is. I took it years ago, and that stuff is pretty potent.

Peptides For Sleep, Muscle, And Recovery

SPEAKER_00 5:55

So the reason I I've tried almost every pre-workout over the years, the reason I like that one, it's the only one that doesn't make me jittery. Yeah, it doesn't give me the nice and rush, yeah, and it doesn't make me crash later. Yeah, and it tastes like punch. So I like that. It comes in lots of flavors, so I do that. But in the morning, that's pretty much all that I do, and I take a probio prebiotic, probiotic that I keep in my fridge. And then most of my stuff I take at night because I find that I mean so I do take a multivitamin during the day. Um, but at night I have a powder that I drink called Somatomax. Have you heard of that? No, that's I swear it makes me wake up with energy. So um the nights that I forget it, don't have it because I travel or forget to pack it or something like that, I just feel more groggy in the morning, which usually I don't feel groggy in the morning. But then I take L-theanine.

SPEAKER_02 6:43

Yeah, yeah.

SPEAKER_00 6:44

And then I take magnesium. Yeah, I'll take ZMA, um Ashwagonda.

SPEAKER_02 6:49

Yeah.

SPEAKER_00 6:50

Um I try to avoid melatonin.

SPEAKER_03 6:52

Yeah, yeah, you should.

SPEAKER_04 6:54

Yeah, yeah. Yeah, so small doses. Our supplement has all that stuff. And I think that's why like at eight, nine o'clock, like when like you're ready for bed, like you pretty much hit it hard. And like we get I I've been getting such deep sleep within especially the first few hours. So you're like at three, four o'clock in the morning, I'm like I can't wake up because my kids are still asleep. But like now I've been getting up at like 4 35 to work out because I was like I wasn't getting the time to work out because gotta be in the OR by 7 30 and sometimes seven o'clock, so gotta get up earlier and earlier. So but like again, that deep first few hours of deep sleep is huge.

SPEAKER_00 7:39

Is your aura ring showing that it helps you get more deep sleep?

SPEAKER_04 7:42

Yeah, um again as long as I hit an hour, if I get more than an hour twenty, I can't stay asleep. You know, like once I approach an hour, even if it's like two in the morning, like uh if I wake up to go to the bathroom, I'll be up for an hour or two. But that's when I use brain tap and breathing exercises to go back to sleep.

SPEAKER_00 8:04

So you'll do when do what time do you do brain tap then when you do it?

SPEAKER_04 8:07

So it's usually to fall asleep. Okay. With the kids, like before it was like I do it like one to three times a day when I first got it. With the kids, it's like usually to get me to sleep, um, to calm my brain. And sometimes like when I first wake up, or like if I wake up in between the middle of the night. Do you want to do that?

SPEAKER_00 8:29

I own BrainTap and I wasn't using it, so I canceled my subscription. Um, but I it's one of those gadgets that I have that I think I should start doing that again.

SPEAKER_03 8:38

He got me one. I have you been doing it? No, I haven't given it back to him because they sent me two. They sent me two when I got it.

SPEAKER_00 8:45

Those are really expensive.

SPEAKER_03 8:46

Yeah. But they have he gave me one and I'm giving it back to them. They have$200. You don't want to use it? Yeah. I it's not I don't want to, I I just haven't.

SPEAKER_00 8:54

And well, I got it from my daughter. That was the main intent because she's an athlete. Yeah. And you see a lot of professional athletes using brain tap. So I trying to always give her the extra edge. So that's why I bought it.

SPEAKER_03 9:05

Yeah. How old is she?

SPEAKER_00 9:06

She's 18 now.

SPEAKER_03 9:08

What what uh sport?

SPEAKER_00 9:10

Volleyball.

SPEAKER_03 9:10

Oh, okay. Nice. My daughter's just starting in club volleyball. She's 13.

SPEAKER_00 9:16

Which club?

SPEAKER_03 9:17

Ignite.

SPEAKER_00 9:18

Okay, we're aspire.

SPEAKER_03 9:20

Aspider?

SPEAKER_00 9:21

Aspire. Aspire. So ignite, aspire, they take these keywords, right?

SPEAKER_03 9:25

Yeah, yeah, yeah. It's big, big business around here. Yes, it is. It's just like, oh, you guys have eight under 14 teams. That's pretty cool. Five.

SPEAKER_00 9:36

All the clubs are like that. All it's a popular sport.

SPEAKER_03 9:40

It I actually I like it because it but it kind of like makes me think. It's like, what is what are the chances she's gonna make a high school team? Because it's gonna be filled with like 50 kids that have been doing club volleyball for like five years.

SPEAKER_00 9:57

Depends on the high school. I don't know where you're at, but like to my daughter, there was like 50 freshmen that tried out, right? When she was a freshman, yeah, she actually made varsity her freshman year.

SPEAKER_03 10:07

That that's a lot of tryouts for volleyball. It's a popular I mean we come from Rhode Island, so we're gonna be like smaller numbers. We walked on to most sports in high school, but that was for me, it was volleyball, wrestling, tennis. So it wasn't I wasn't walk like competing with anybody for those spots, thank God, because I wouldn't have anything to do after school. Um but but yeah, I'm just like uh how many of these kids go to your school?

SPEAKER_00 10:43

Like I'm trying to calculate it out and then so what do you do for your daughter's like supplement nutrition? She's 13.

SPEAKER_03 10:50

Uh just simple carbs, pasta, shitty white bread. Like I it doesn't matter what I say, she doesn't listen. So it's it's like the unhealthiest things with like the highest like glycemic hits. I'm just like, can you please just eat something green? Yeah, mac and cheese. No, it's not two food groups, it's both uh junk.

SPEAKER_00 11:19

That could be the next supplement you guys work on, is what you give your teenagers.

SPEAKER_04 11:22

Yeah, yeah. Well, the the one of the things I see is like, you know, these gummies, these gummies that come out, they should have a multivitamin gummy packet instead of single gummy, because my little one, like for his immunity boost, I give him the gummy and he wants more of them. And I'm like, all right, I have two different immunity ones, at least they have some different stuff in them. So I give them those, but I'm like, they just need to make them into packets instead of just single gummies because they're always looking for more.

SPEAKER_03 11:53

We were we were meant for this. There was one time my mom used to shop at BJ's wholesale club, which is like Sam's Club back in the day. They're still around. They had one here, I think. But um she got this like monster bottle of Flintstone vitamins, and one time she came back from uh night class late and the three of us ate like 500 vitamin tablets because we like the flavor. So we're gonna take that to the next one.

SPEAKER_04 12:27

But the the flavors are even better now.

SPEAKER_03 12:29

It's like oh yeah, you know, you had chalk and like chalk with a hint of fruit punch. Yeah.

SPEAKER_04 12:36

So what were you hoping? Like what parts of the brain tap did you like for your daughter?

SPEAKER_00 12:41

Or well, so first off, it took us a little bit to get it going. And then when she did it, she didn't she didn't actually love it. I was hoping she would, so that's why I want to start using it though, because I've heard about the benefits. But you know, the light goes off on your eyes and you listen to the meditation. I was trying to get her to tone into like really like the like the deeper breathing, and I think um that would help any athlete, right? To calm down at times.

SPEAKER_04 13:07

Yeah, yeah, yeah. And that that's what it teaches you, you know, like and so some parts of it teach you like the the confidence building, but also the breathing techniques. One of them was almost like being in a rave with the breathing stuff. It was actually it like felt crazy because you had you went through all the emotions and you're like not on any drugs or anything, and it's like just this headphone phones you got on. So it it's just I don't know, like I don't like the guy talking, so I usually listen to the female voices. At the beginning, I used to listen to the guy talking, but then his voice, and it sounds like he says the same thing. It's uh like because they they just cut pieces from different ones and like sometimes some of the stuff he he'll put different things into.

SPEAKER_01 13:54

But I take you out to the wilderness.

SPEAKER_04 13:57

Yeah, yeah.

SPEAKER_00 13:58

So it's have you ever um gone on YouTube and typed in Yoga Nidra and followed along with a Yoga Nidra video?

SPEAKER_04 14:04

I haven't, but like there's Yoga Nidra on on thing too on the brain tap, and I've used that, yeah.

SPEAKER_00 14:10

So I've done that when I'm traveling or like when my son has had high anxiety, you just go on YouTube, type in Yoga Nidra. There's five minute, ten minute, fifteen minute, yeah, and it literally helps you chill out and relax.

SPEAKER_03 14:21

Yeah, so I'll take your son too.

SPEAKER_00 14:23

What's that?

SPEAKER_03 14:23

It helps your son chill out too. How old is he?

SPEAKER_00 14:26

He'll be 24 soon. Okay, yeah.

SPEAKER_04 14:29

So I take the brain tap with me whenever I travel to help me sleep. Um I'm gonna start doing that now because what you know, with the bed we have at home, it's tough to get comfortable in any bed. And then on top of that, we added the eight sleep. So the cooling, if you don't have a cooling mat, like I cannot sleep. Like it takes at least one to two nights. You gotta you gotta totally like turn down the temperature in the room.

SPEAKER_00 14:56

How cold will you turn your room?

Melanotan, GLP‑1s, And Cautionary Tales

SPEAKER_03 14:58

Um, so it takes me two, it takes me one to two nights. I seriously, like, I have a little bit of anxiety with vacation if I'm away from home, because I I know now like three times in that that first night I might get two hours of sleep. The second night I might get four hours. Wow, and then I'm okay. And we the Wi-Fi got all screwed up. I had to have Cox Communications come in and reset it. Those two nights, like, neither my wife nor I, because I was like, Don't get this thing. It looks like a PC next to your bed, and now it's just like oh, we got to get the Wi-Fi back on because this is this is brutal. I can't sleep at all.

SPEAKER_04 15:44

Yeah, like I keep if I was to keep the room air conditioned, it would be between 66 and 68. Like the mattress I set to 56 and it goes up to like 62. Is that the oiler? The oil, what's it called? Eight sleep. Okay, I have a different one. Uh so it it's got AI that it tries to keep you asleep, but sometimes you wake up and you're just like freezing your ass off in the uh bed. Uh sometimes I like at the beginning, I tried setting it to like 55. So you're pretty much in the cold plunge, like the entire thing.

SPEAKER_03 16:23

Um, and I'm he's also a freezer who took the GLP at max dose the first day he showed up to the OR. I'm like, what's going on? He's like, I feel sick. He's like, I'm gonna come back. Just like puked his ass off.

SPEAKER_04 16:37

Because I I've taken all the supplement all supplements for dieting, and like I'm like, I'm kind of immune to it. And I was like, uh let me this won't affect me, but yeah, I was like, yeah, nauseous, thrown up that whole first week, and then I I was like, oh, you gotta titrate this stuff for real. Okay, but you're a good lesson.

SPEAKER_00 16:59

So you sound like you're like the master of sleep. You like you're the sleep master. So what are the what are what are the biggest routine habits that you have in place that you say you do every single night?

SPEAKER_04 17:09

So I I wish I could say I block out red light or wear the I bought the glasses, but I can't wear them. I can't see anything. I don't know how these guys walk around wearing those blue light blocking glasses because I can't read anything. I can you know, got to catch up on op notes and stuff from the office, so it's tough to like wear that. But I usually go to bed. I don't I don't take any supplements or anything. Like every once in a while I'll try something. I'll be like, let me see if this really gets me. Like last night I I was at Sprouts, so I grabbed some kava. Kava's supposed to be like super relaxing. Um, I was talking to some.

SPEAKER_03 17:47

We're not supposed to take it before bed though. Um it's a did you get it in liquid form?

SPEAKER_00 17:53

In liquid form. Tincture.

SPEAKER_04 17:54

Okay, yeah. Well, it was in a can, it was already pre-made. It was like a Moscow meal kava.

SPEAKER_00 18:00

It was at oh it was one of those drinks, yeah, yeah. Like a soda, yeah. But it was a kava soda.

SPEAKER_04 18:05

It's got a kava, yeah.

SPEAKER_00 18:06

Okay, sometimes I've I've gotten those when I travel, but um, but the pure kava, kava in a tincture form that's a little bit stronger and it's supposed to help you relax.

SPEAKER_03 18:16

Yeah, is it okay?

SPEAKER_04 18:17

Yeah, um why I thought it was a stimulant, but mostly I I stay away from supplements. I try not to drink water pretty much like 6 p.m. on. Like I don't um I've pretty much stopped drinking alcohol period about like four years ago, and that wasn't even for sleep purposes, but I I think that definitely helps out. Um, and then before bed, I usually lay on my red light mat. Um, and that I usually pass out for like an hour, but then you feel the heat and you're like, all right, and then I'll jump back onto my bed and pass out there. Uh then maybe try to stop eating.

SPEAKER_00 18:58

Uh can you talk about your red light mat a little bit? What what company is that?

SPEAKER_04 19:03

So I have the Therasage, but okay, it's the same company. Like all of them come from Alibaba, but they work so freaking well.

SPEAKER_00 19:10

They they say they're a little mat with red light in it that you can.

SPEAKER_04 19:14

Yeah, so they so they say these mats are you know US made, but they're they're all come from the same companies with a different name on it. Theresage have it has it, Bone Charge has it, and then higher dose, which is probably the most popular. They have higher dose. Yeah. Okay. Yeah, so and it's like what six in one mat, it's got gemstones, it's got red light, near and far infrared, and then it's got your PMF. Um, so I just set it, crank it up to the highest level. Um, usually can get my myself sweating. And sometimes I'll wear the brain tap while I lay on that, yeah, lay on that mat. Um and I love it. I I think it works great, especially I had back issues for like eight months. I Tried peptides, I tried everything. Um and like it wasn't going away. I had the red light mat for two weeks and it completely went away. Um, like I changed shoes, everything. And the red light mat like just works incredible. And I I'm kind of surprised because it heats up so much and I'm able to get deep sleep. I'm like, I definitely didn't get deep sleep. But when I look at my aura ring, it's like got plenty of deep sleep. That's pretty much all the sleep I get in that one hour on the red light mat. So I do that and then I'll get in bed and if I'm awake, I'll put the brain tap back on to try to uh fall asleep. Um it's either brain tap and then I got this other neurovisor thing that's does like lights and it's kind of like psychedelic almost uh to go to sleep. It's got different things almost like brain tap, but it's just got the light and some some sounds and stuff to help you fall asleep. Uh and that's pretty much it. Not not much else different. Um I think what I think with the I'm like visualizing it.

SPEAKER_00 21:08

So you're in the the mat yeah with the brain tap on, with the brain tap on, and then you get out of that and then you put the visor. I don't know anything about the visor yet. Now I want to look that up. So it's okay.

SPEAKER_04 21:20

It's called the neurovisor. You can actually like do psychedelic trips on this thing. But it's like a brain gym. Yeah, I I originally went to like a longevity fest. Um, and I tried it on, and that's what they put it on originally, because you can see like things like circles and psychedelic trips could are probably not that good because I haven't tried it. Yeah, I have three of I have three of them because I three of these neurovisors. Yeah, I bought one and I emailed them that I've been waiting for this thing, it hasn't come. The next day it arrives, and I'm like, oh shit, they really responded to this. And then they sent me another one, and then they sent me another one after that. I'm like, who's quality control here? I'm like, you guys.

SPEAKER_03 22:10

It sounds like they're reinforcing the psychedelic because you need mushrooms, you stop, you you're not tripping as fast as your friend is, so you're like, I'll eat some more, I'll eat some more, and then by the end of the hour, then you call my office.

Morning Routines And Night Stacks

SPEAKER_04 22:26

Some of our employees could use it to relax, like on some of the time. Does anybody use it? No. I even downloaded the app on the thing. Like once we move into our office, put a massage chair and someone can just lay there and do it. And it's like 11 11 minute sessions, it's not too long. So yeah. And and that thing will like if you need to take a quick nap, that thing can put it it's got a nap setting, it will put you to sleep like in no time. Before that, I tried another thing, but that one was like super expensive. It was same same thing. I I think though it definitely had more effect because the lights are more powerful and had more lights, but um I you know, I was like, this is a cheaper version. I'm not gonna pay six thousand dollars for something that um you know, if you're using it in your like health and wellness, uh you have an anti-aging clinic, it would be something worthwhile.

SPEAKER_03 23:27

But you might not go crazy when your eyes close and all those lights are like you think your eyes are open.

SPEAKER_04 23:32

No, you just like dude, uh you pass out. Okay, yeah. I've I've got a hard time with that. At first you might think it, and then like I've had such a hard time with that because it it kind of like it's just what settings you put it on, because you could put it on the energy setting, and yeah, you're gonna feel like you want to go and run a marathon. Oh, I didn't have the on that. Yeah, it's like brain gym, it's got sleep mode, it's got nap mode, it's uh got a few other different ones too.

SPEAKER_03 24:03

Need a Sedona vortex mode.

SPEAKER_00 24:05

Yeah, that would be what do you think about grounding sheets?

SPEAKER_04 24:09

So the the these mats, like you have the higher dose, it's supposed to be a supposed to be a grounder. It's supposed to be grounding.

SPEAKER_03 24:15

What are the grounding sheets? Are they the weighted ones or no?

SPEAKER_00 24:19

That's different, but like you saw you mentioned you have anxiety sometimes when you start traveling, you only get two hours of sleep.

SPEAKER_01 24:25

Yeah, yeah.

SPEAKER_00 24:26

So when you're at a hotel, you can ask for an extra blanket and put it on top, and that's kind of the weighted blanket that they say is good for anxiety. Okay, it's a little hack you could try.

SPEAKER_03 24:35

Is grounding sheets like come in one with the earth. Yes. I know I know that's like grounding, like walking outside barefoot and stuff.

SPEAKER_00 24:44

Well, they have companies that make work it's yeah, it plugs in to a wall. I haven't bought one. It gives you the charge.

SPEAKER_04 24:50

Like if you have the higher dose mat. So the thing is with the pherosogen, higher dose has a two. So the settings on the PMF, if you set it to like the lowest PMF settings, then it becomes a grounding mat because it'll do the electric charges. Um like I always set it to like P8, which is um more for pain and stuff like that.

SPEAKER_03 25:14

I have a hard time believing in that stuff.

SPEAKER_04 25:17

Dude, so it works after two weeks. I don't I don't know.

SPEAKER_03 25:20

I I actually agree with grounding, like oh the grounding part. I yeah, but I don't know how effective the mat is like bringing that grounding force. So I don't I actually think grounding is probably good for you and can bring it up.

SPEAKER_04 25:40

Just like certified like certified health neck, just he gets naked, walks outside, um, gets sunlight and grounds at the same time on grass. So I think like if you're doing that, you don't need a ground.

SPEAKER_03 25:52

Yeah, that's why that's why I like when Ari goes outside, we're always like, Oh, put your shoes on and stuff. She loves running out in the yard, like barefoot. I'm like, what are you doing? But now I'm just like, go go ahead. Yeah, go ahead.

SPEAKER_04 26:05

No, it's good. It's good.

SPEAKER_03 26:06

Um I wish I was doing the same thing.

SPEAKER_04 26:09

Yeah. The wives yell at you. Gotta go and wash your feet ten times.

SPEAKER_00 26:15

Do you do anything for like cold plunging or cold showers or so what's your take?

SPEAKER_04 26:20

I don't I don't know. Like I really like I like cold plunges, but I really haven't like gotten into them. As I don't know, maybe I don't like the cold, but like I'll do it like if I have a lot of aches and pains, like especially during the winter time, I'll just jump in my pool. And I think I have too many gadgets right now that are taking up the bedroom that my wife would kill me if the cold plunge showed up to. Um bedroom master bath. I would probably get a cold cold plunge. Well, we'll have a cold plunge put in um in the next house. Um we're building. Do you call it? Seriously, like I I don't the thing that makes me like one of the things is with like working out and stuff and cold plunging and like when to do it, when's the right time to do it. How often do you do it? What's your routine?

SPEAKER_00 27:15

Well, I just I took a break for a while. So I don't know about you, but like I try a lot of things out, and sometimes I like to take breaks and reintroduce it just to see if I notice a difference. And I do think between the higher dose mat and the cold plunging, them both, I had a lot of pain reduction. Yeah. So I also got the cold plunge because of my daughter. Um, I was paying for cryotherapy.

SPEAKER_04 27:36

Yeah, yeah.

SPEAKER_00 27:37

And I did the math.

SPEAKER_04 27:38

Which doesn't work as good.

SPEAKER_00 27:39

Well, right, it doesn't work as good. So when I did the math, I was like, well, I'm better off financially to just buy a cold plunge and then we both get to use it. Um she uses it more than me, but I think the debate always is what temperature to put it at.

SPEAKER_03 27:51

What do you like and what is she like?

SPEAKER_00 27:52

So usually we have it at 50, but then I've listened to a lot of things recently that say women should actually have it at like 59. Yeah. Which that's a lot more bearable. So I'm resetting it right now. I just drained the water and had to clean it out. Um I'm gonna try 59.

SPEAKER_04 28:06

Yeah, and that's the thing, like a lot of people get into these competitions of how long you can stay in or timeline.

SPEAKER_03 28:12

Like, where do you relate it in time of day or compared to like when you're working out or going to sleep? What where and when do you try to get in there?

SPEAKER_00 28:23

So I go right when I wake up because I want to do it before I go to the gym. Um, because they're saying after working out, you don't want to do that. Um, so that's why I do it right when I wake up. Um, so my daughter, she actually probably does it later, but she spaces it after training for a while.

SPEAKER_04 28:42

That's my thing with my time crunch because I'm like working out. I get a workout within that first one to two hours I'm awake. So it's like cold plunge isn't gonna work. But I I do think like, yeah, you're like more focused, like more energized during the day, like when you do a first thing.

SPEAKER_03 29:00

Any form of caffeine or even pre-workout, you get in that thing, you get out, you're like, oh yeah, let's let's take this day on. Yeah. No, I work out.

SPEAKER_00 29:10

Um so usually I work out between 4 30 and 6 a.m.

SPEAKER_03 29:14

And you cold plunge before you work out.

SPEAKER_00 29:16

Before I work out, so like as soon as I wake up, so I wake up around four o'clock usually. Okay. Cold plunge, go drink pre-workout, get dressed, get to the gym.

SPEAKER_03 29:25

Okay. What time do you think?

SPEAKER_00 29:26

So you only have to cold plunge like five to ten minutes, and that's right. So it's not like a long five to ten minutes is still long.

SPEAKER_04 29:32

Even right, three to five minutes is yeah.

SPEAKER_03 29:34

Uh, what time do you go to bed?

SPEAKER_00 29:36

Eight o'clock, eight thirty. Okay. So nine o'clock's late for me. If I'm up at nine, my kids are like, are you okay, Mom?

SPEAKER_03 29:43

So like an eight to four, ideally eight to four sleep schedule. That's a pretty good regimen. Yeah.

SPEAKER_04 29:50

Yeah, that's what like that's why I'm like, you know, I'm like, I'd rather just wake up early. You know, like my kids fall asleep at around seven to eight o'clock, and we usually pass out as we're trying to put them to sleep. Uh, and sometimes before they even fall asleep. So that's that's when I'm on my like red light. Yeah.

SPEAKER_00 30:11

How old are your kids?

SPEAKER_04 30:12

Mine are two and four. Oh, you're they're young. Yeah, mine's 13.

SPEAKER_00 30:15

Okay.

SPEAKER_04 30:16

Yeah.

SPEAKER_00 30:17

Yours can babysit his.

SPEAKER_04 30:18

Yeah.

SPEAKER_00 30:18

Yeah.

BrainTap, Red Light, And Sleep Tech

SPEAKER_03 30:19

She's starting to find her way in. Yeah. Make some money.

SPEAKER_04 30:24

So what do you do for workouts and stuff when you go away or on vacations and stuff?

SPEAKER_00 30:30

Well, so I travel every week for work actually.

SPEAKER_04 30:32

Yeah.

SPEAKER_00 30:32

So I'm in hotels every single week. And um, my the biggest thing that I do now is I try to book hotels next to the gym I go to. So any state I'm in, if they have a lifetime fitness, I book hotels next door. Yeah. Or the nicest hotel I can find next door. Otherwise, um I really do pick a hotel. I don't care what the chain is, based upon who has the nicest gym, and then it's 24 hours. And then I just mix it up. And then when I'm gone at night, I do a lot of yoga classes. So you can do little pop-ins for like 15 bucks. Yeah. Um, so I do that at night. So stay pretty active.

SPEAKER_03 31:07

Do you travel mostly in states?

SPEAKER_00 31:10

So um so in the US. Yeah. I cover five states for work. So every week I'm somewhere.

SPEAKER_04 31:17

And supplement-wise, what do you take with you when you're traveling so much?

SPEAKER_00 31:21

So I pack quite a few supplements actually. Um I I got these little plastic bags you can get on Amazon. And so I scoop like my PM and you can do PM and AM. So I take my Somatomax to sleep at night, the bucked up to sleep to wake up in the morning and drink caffeine. And then I pack my multivitamin and little its own little packets. So I do everything in little packets. I find it the easiest way. I used to have like the full-on seven-day, and then things get muddled up. Like they get mixed up and it would get confusing. And a lot of pills look the same now.

SPEAKER_04 31:54

Um does the bucked up have caffeine in it?

SPEAKER_00 31:57

It does.

SPEAKER_04 31:57

And you take that milligrams. Do you take that as soon as you wake up or soon as I wake up? Okay. Don't for me, I'm like even when I drink coffee, I wait two, three hours because that's like, you know, just your own cortisol release. I I just think, you know, even when I drink caffeine, I don't even drink it to wake up. I I'm drinking coffee more for flavor-wise than anything else. I don't think it does anything to me anymore.

SPEAKER_03 32:24

I drink I've gone on and off. And then I have like two to four shots of espresso within the first four hours after that.

SPEAKER_00 32:34

So tell me about the cortisol and why you wait.

SPEAKER_04 32:37

So you you'll when you wake up, you're gonna have a cortisol spike at the beginning. And if if you're drinking the caffeine, that's gonna kinda um what is it? I'm forgetting the words. Uh the it's gonna kind of cut off your cortisol uh going up. Yeah, and inhibit it. So uh just the feedback loop. So you want your own cord, and then it's gonna continue to go down and down over time. So that's why wait, wait, release my own cortisol, have that energy, and then just boost it up after two, three hours. Do you get any sunlight when you get up?

SPEAKER_00 33:15

Absolutely. As soon as I can. The hard thing is it's later right now. Oh, yeah.

SPEAKER_03 33:20

If you're getting up at four, right.

SPEAKER_00 33:22

Um, I would say, but on the weekends, I like to hike and get on top of one of the mountains here and watch the sunrise from the top. And that way you're getting the sunlight as you're going down. So that's like my Saturday, Sunday routine. Monday through Friday right now. What's that?

SPEAKER_03 33:36

That sounds great.

SPEAKER_00 33:37

It is amazing. Um, do you guys hike much around here?

SPEAKER_05 33:40

No, no.

SPEAKER_04 33:41

Oh, I used to. I haven't. Yeah.

SPEAKER_03 33:43

They're right down the street in where it uh do you know where Payastawa Peak is?

SPEAKER_00 33:47

Yeah, yeah. Okay, so every morning at sunrise, there's a guy at the top who plays a drum, plays a flute. It is amazing. But you have to be at the top at sunrise.

SPEAKER_04 33:58

Yeah, I used to climb that quite often because I have a house over there. Um, my in-laws live there, so we used to go and through our the back of our neighborhood get to there and hike.

SPEAKER_03 34:11

Great views, too. Yeah, it's that's awesome.

SPEAKER_04 34:15

Yeah, for for traveling, I always just take my I have an X3 bar, the resistance bands, and I just take that with me. Um, my first time I took it, I tried to take it on my carry-on, and I'm like, why the hell are these people making me put it back? But it's freaking heavy steel bar, and you're I've seen it before that on the plane. So yeah, I take that with the resistance band.

SPEAKER_03 34:39

You don't even need to Iranian too, so I don't blame them. But it was in Mexico.

SPEAKER_04 34:44

They let me take it. The US let me take it into Mexico, but coming back from Mexico, they're like, you can't take this with you. So I had to go and drop it off at the check-in.

SPEAKER_00 34:55

Um I do pack resistance bands with me all the time, but I always put one in my backpack too. So I usually I actually check a bag a lot.

SPEAKER_04 35:02

Yeah um because they've really I always check bags.

SPEAKER_00 35:06

I kind of I never check bags.

SPEAKER_03 35:09

My wife's totally against it. Like they they're gonna lose something.

SPEAKER_00 35:14

Over the last month, the TSA has gotten really strict about how many liquids you can bring. And so as a female between maybe still back to three liter at three millimeter. So basically you have to fit everything in a quart size bag. Okay. So that's really actually hard to do. So I just check a bag, but I do pack a resistance band in my backpack that stays with me because I've had flight delays recently, and that has come in extremely handy.

SPEAKER_04 35:36

Yeah, yeah. I because mo most of my workouts are just resistance bands, and that's all I do 20 minutes in the morning. Um, and yeah, I've taken it to London, I've taken it everywhere, and like once the kids go to sleep, I like I use it.

SPEAKER_03 35:53

Um altogether it's got to weigh like 30 pounds.

SPEAKER_04 35:56

If the no resistance bands are super light, because he has the platform and I don't I don't take the platform because you can just step on it, yeah. Yeah, um, or you could even like I don't know, find something to step on it. Yeah, yeah. I just step on it and use it without the platform. Okay, so you just bring the bands in the bar? Yeah, okay. Yeah, there's no need, you know, it's just extra weight.

SPEAKER_03 36:18

So then it's just like 10 pounds, yeah. Okay, yeah.

SPEAKER_00 36:22

What supplements do you guys pack?

SPEAKER_03 36:24

Um I don't I don't pack supplements for right now. I binge when I travel.

SPEAKER_04 36:31

I don't travel that much, but like I don't I I Ziploc what because I go through cycles of different supplements and it's whatever I'm taking at that time. Um I usually like pack for seven days. Sometimes it's day and night, sometimes it's just days. Um and then if if I have like you know, supplement I take random days, I'll take the whole bottle or something like that. Um but yeah, my bags always like get that FBI or whatever security checked your bag because I think I have too many supplements in there most of the time. Do you even work out?

SPEAKER_03 37:11

This last this last week was not that good. Yeah, this is the most I've worked out in the last like I would say like since Ari was born. So in the last like 15 years, this is the most I've worked out, but it's not saying much. I didn't have to do much. But it's like at least getting each body part in a week.

SPEAKER_00 37:32

And do you go to a gym?

SPEAKER_03 37:35

Yeah, I go to mountainside. I only go to a gym mostly because of the sauna. Because if I spend 15 to 20 minutes in the sauna, my wrestling heart rate drops by at least 10 beats for 48 hours. And I could do that by getting on the Peloton for 10 to 20 minutes a day, too. But I'm like this way that I'm gonna do that.

SPEAKER_04 38:02

Well, the red light, the red light mat will get you if that's doing it with your heart rate, then the red light mat can do the same because it gets pretty hot.

SPEAKER_03 38:10

So I have a resistance band system, I have a Harambe system at home. It's usually like I've been splitting it mostly, like one week I'll do chest and back same day. Like the auxiliary stuff, like delts, eyes, tries another day, and legs. And then the next cycle will be lower body and upper body. And that's what I'll do. I'll try to get five in a week, if not, get at least three in a week. And and the upper body stuff's usually 20 to 30 minutes, and it's it just like cycles uh 40 seconds on, 20 seconds off. And for the legs, it's it's about 15 minutes long. And I I feel like I did a good amount of work in a short amount of time. And then on the weekends or days I might have extra time. I go to the gym mostly because of the sauna. And again, that's just being lazy to not ride the bike because I see better effects in the sauna. And I really need to bring my resting heart rate down as low as well. I don't know.

SPEAKER_04 39:20

The Peloton got kind of boring and annoying, and some people love it, but you crotch too.

SPEAKER_03 39:26

It doesn't matter.

SPEAKER_04 39:27

But like I I got the Carol bike, and you're just on there for eight to ten minutes, and it's an AI-driven bike that in and you got to do three workouts, three eight-minute workouts a week. Um, and it's supposed to increase your HRV, decrease your heart rate.

SPEAKER_03 39:42

Just wondering what the intervals are on the carol bike. When when I'm when I'm on the Peloton, yeah, I do about 12 to 15 minutes, like just a warm up, cool down, take that out. It's 10 minutes of work. So you just again just go 40 seconds. Gradually build up the resistance, but pretty much start at like close to zero resistance and go like 40 seconds on, 20 seconds off for 10 minutes. Because when I was wrestling, like losing weight and all that stuff, anytime I did regimens like that, and then like increased the work time and decreased rest, that's when I was like again the leanest, like cutting the most weight.

Travel Sleep, Cooling Beds, And Anxiety

SPEAKER_04 40:26

So the Carol bike, the the most intense ones, uh 20-second sprint. It's three-minute warm-up, 20-second sprint, three-minute cooldown, 20-second sprint, and then three-minute cooldown again. Does it increase resistance during the sprint? Yeah, AI increases your resistance during the 20-second sprint. So and it it's really hard. Like you you're like struggling like that last five seconds. So the two intermediates are you you can choose between um three fifteen seconds sprint or two fifteen second sprint. Um the three fifteen second sprint sprints, it's much longer. I I think it's like 12 minutes instead of um the eight-minute workout level. Okay. Uh so and the beginner level is like 10 seconds sprint. Um it works pretty well. Like I I like it. It's just like my kids sleep in my room right now, so so can't do much of anything. I'm like, I gotta take this out to the living room, and then my wife's gonna kill me though.

SPEAKER_03 41:31

Do you do any like calisthenics or um so I do spin classes?

SPEAKER_00 41:37

Okay. I like to do I like to do so I like to mix it up so I don't just do spin classes at lifetime. There are some really fun spin studios all across town, and again, you can do like 10, 15, 20 drop-in fees. And I just think that I like to keep things mix it up. Yeah, yeah. Right. And that's a fun way to do it.

SPEAKER_04 41:55

You have to, or it's one of your favorite bars.

SPEAKER_00 41:59

Um, well, they used to have one here in town called the Madison, and then that closed down. That was sad. And then there's one now um that's over in Tempe. I can't think of the name of it. It's super fun. Yeah, I I bounce around all that type of stuff, yeah. Um, especially when I'm out of town.

SPEAKER_04 42:14

Isn't there an app you can get that you can just you know jump between gyms and like Pilar? Is it called a Class Pass? Yeah, Class Pass, that's what it is. Yeah, Class Pass. Yeah, okay.

SPEAKER_00 42:25

Do you guys do yoga?

SPEAKER_04 42:27

I used to. I haven't I haven't in a long time.

SPEAKER_03 42:31

It was the during COVID that's that was like my jam. I was just like, this is how I'll get back into fitness because I hadn't worked out regularly. And I would just do 20 to 30 minute uh easy uh yoga sessions on Peloton. And that's what I just did, got so much more flexible, went from touching my knees down to touching my toes easily. And I was like, I gotta, I really gotta do this. But like nowadays, like if my back starts acting up, being like in a surgeon's posture for a while, I'll do like one or two sessions a week. And I also have these uh pivot tools that I lie down on like maybe once uh a week or once every two weeks, and it just alleviates all that because I was having like pretty bad back issues. My wife's a physical therapist, so that's where I got the pivot tools from. Yeah, she also gave me shit because I was doing beginner yoga for like a year and a half, just like you don't think you can step up to intermediate. I was like, I don't even want to try it.

SPEAKER_04 43:38

My main issue with yoga is it like my shoulders are garbage, and like I really it stresses on my shoulders quite a bit. Um, that was my main issue with it, but like uh I'll do it every once in a while. I'll do like power yoga session, I'll pull up YouTube. What type of yoga do you do?

SPEAKER_00 43:58

I like the really hot yoga, yeah. Um radiate, it's probably I don't know what part of town you guys live, but it's nicer parts of town. Radiate hot yoga is probably my favorite. It gets up over 100 degrees, 10, yeah, like 100, 500 degrees. And the humidity too. You'll start sweating from the time you get in there. That would be nice.

SPEAKER_03 44:14

I hear it's an experience. I haven't done it.

SPEAKER_00 44:16

You should try it.

SPEAKER_04 44:18

I know I know we should go with our I think our employees would want to do it too. Yeah, group bonding. They they all do like Pilates, but I don't know. I went to like my wife's like, you know, she's like, I gotta work out. So I'm like, all right. And she wanted to go to Pilates and we went to Club Reform, and I was like, I was not impressed by it. We went to a different one before that, and uh the coach actually knew what he was doing, but club reform was I was like, all right, they all had the same regimen, you know. We went two days in a row, it was the same exercises, same regimen. I'm like, all right, I I'm not gonna come to this. I'm sponsoring this show.

SPEAKER_00 45:02

Yeah, I know people that love Pilates so much, and I actually had an experience like you. I went and it just was not a workout for me. Yeah, but some people love that, yeah, right. So it just depends on how intense you need something, right? There's a lot of people that love F-45. Yeah, I don't care what it is, I need more than 45 minutes of working out, right? So there's something for everybody out there because that's what's so great about so many options.

SPEAKER_03 45:26

If it got you here, if F-45 got you here, then it's good for you. It's great to do.

SPEAKER_00 45:30

Yes, that's why it doesn't matter what it is, if you show up, it's active, like keep doing it.

SPEAKER_04 45:37

I I love CrossFit and I did it two years in New York, and I really loved it there. Then when I came here and started practice, it was kind of tough to go, but it was also like I don't think the coaching was at the same level. Um, where over there they watched for your form and your warm-ups and stuff. Over here, and like I'm like, I'm trying to outperform like 20-year-old kids, and it it's not made for a surgeon. I was gonna like my wrists were all hurting. I had had tendonitis and multiple hand multiple fingers. I was like, all right, I can't be doing this for long. So that that's where I stopped that.

SPEAKER_03 46:19

But then once I stopped that in the long term, do you want to flip truck tires or do you want to do microsurgery? You gotta you kind of gotta decide.

SPEAKER_00 46:27

Yeah, and you guys can't get injured.

SPEAKER_03 46:29

Yeah, yeah, yeah. That's why at the princess we got tickets next week. I I can't ice skate. It's like I can't like risk falling on my hands and then having to take like six to eight weeks off with like rehab and stuff. I am very risk-verse, and that's like not my personality at all.

SPEAKER_04 46:52

Yeah, I I stay, you know, like resistance bands were my way back into getting to work out because I have the tonal at home too. It's great machine and all, but I I I felt like I was getting more fit with using the resistance bands and you know, just doing it every day 20 15, 20 minutes a day.

SPEAKER_03 47:15

It's so good. Yeah, it's so much less.

SPEAKER_04 47:17

Because the tonal is kind of like I was like the tonal is kind of based on the same thing. Um, but you know, it's you could get a little more intense exercise, but I was getting I got in better shape.

SPEAKER_03 47:31

Maybe yeah, but I got in better shape with the resistance bands, yeah.

SPEAKER_04 47:35

Yeah. Because it's supposed to, you know, it has the different settings for you know, chain setting or where it almost acts like resistance bands, but I think my kids get more use out of it than I do. They like to turn it on and like watch the guys like swing the golf club or something. I don't know. Yeah, I have like way too many gadgets at home, and like I was about to put a tonal at the end.

SPEAKER_00 48:03

I think you should bring them in here sometime. You should like every show have a couple gadgets that you bring and show what it is that you do.

SPEAKER_03 48:11

Yeah, well, they know what are there any in your car right now? My wife is gonna find out. Yeah. I'm I'm kidding, she'll definitely not watch it.

SPEAKER_04 48:20

The best thing was the eighth sleep. When I bought the eight sleep, I bought it. I and she like, you know, we share the credit cards. So as soon as anything gets charged, she's like, Why'd you what did you buy buy, you know? And so like they had like no interest. I was like, she won't find out it's small amounts coming out. And I bought the eight sleep, got how much was it? It's like three thousand dollars. Okay. Um, so I I got it. It's not like overly expensive, but she would freak out. Um and I put it on the on our bed, like, and you cover it with a bed sheet, and like I left the pod on my side of the bed so she would never see it or know what it is. Um, and then like she would sleep on it and it would heat and cool. And I I don't think she she knew that it was doing it while she was sleeping. Um, but like one night my son had fevers, and I'm like, hey, let's just toss them on the bed, I'll cool them off, you know. And um, I'm like, I have the cooling, yeah, the cooling mat. And ever since then, she she's like, No, I love this thing. And like, she actually wants to buy one for our kids because they like when they sleep in our bed, they love it. They're they're really good. Like, I made the mistake the first night.

SPEAKER_00 49:46

Oh, you bought one too.

SPEAKER_04 49:47

Yeah, okay. He bought it first. I told him you gotta buy this thing.

SPEAKER_03 49:50

Okay, you bought it first, and then it's like one of the first gadgets I got before him. And I it's just like reading all this stuff about how like you're naturally supposed to be cooled to get deep sleep, and deep sleep is where you're gonna get most of your growth hormone release. So I put this thing like freezing cold, like bottom temperature. The first night, the first night I got it. I I just put it freezing. And this whole time Sarah's talking crap to me, is like, what the hell are you doing? This thing looks like a PC, we're not gonna have that in our room. I'm like, don't worry. We're we're gonna set this up and and you're gonna love it. And I put hers to the coolest too, and she got like no sleep. She was like, This thing's gonna go in the trash. And I was like, I know I I can't sleep either.

SPEAKER_04 50:41

And then it goes up to like 110, 115. You can set it for your alarm, it wakes you up.

SPEAKER_03 50:47

But we adjusted, and when we adjust, I was just like, Oh, maybe I don't need this to be the coolest thing. I was like, Oh, I I slept through the whole night, I increased my deep sleep. And she felt the same way, but we honestly like I was saying earlier, we didn't see the difference until we traveled or the thing was wasn't working, and we're just like just like I got I got no sleep. Like I I need this thing.

Cold Plunge Timing And Training Schedules

SPEAKER_04 51:16

Yeah, you wake up like once every night, uh, if that with this compared to like waking up all the time. And when we were talking about sleep, so one of the and one of the best peptides for sleep is epithalon. Um, so it works on your pineal gland. And like my wife has been like, I think she should market this on TikTok shop because she's been getting almost everyone on this stuff. Um because she tried it and she started yelling at me for not getting our peptide sooner. I'm like, I didn't think you'd try anything because she doesn't take pills, she doesn't want to do anything, and like she was trying to go through another round of IVF, so she started doing BPC and epithalon. Um, and then epithalon just like I I think it does great at balancing your hormones, regulating your circadian rhythm, and you'll get tons of deep sleep with it. Um, the usual is like either a 10-day cycle or a 30-day cycle, and you do it a couple times a year. Some people microdose it and take it a little longer than that, but it it it's just short bursts, but you'll notice like sometimes on it, you'll get like two hours or longer of sleep.

SPEAKER_00 52:29

Okay, so when do you take that peptide and then at night?

SPEAKER_04 52:33

Um, you could take it at so it doesn't matter when you take it, you won't fall asleep. It's just like it, I think it's just balancing out your hormones. Um, some people like to take it at night, so it you know, they're going to sleep with it. I would take it even like for me, it was easier to just take it in the morning uh with the rest of the stuff. So I would just inject in the morning because at night sometimes I'd forget. So I I just do it in the morning and I still found similar effects with sleep with it. So okay.

SPEAKER_00 53:03

So let me ask you this. Um, so there's a lot of peptides out there. I know I get fascinated by researching all of them. So for anybody who's wanting to start a peptide to see the benefits, um, somebody who works out. Yeah. Um, what would you suggest? Let's say over the age of 40, what would you suggest they start?

SPEAKER_04 53:23

So there's a lot of companies out there, and like you don't want to get a black market. You want to go, you know, you want to go to a physician that does functional medicine that has good reputation in doing it because there's a lot of people just handing out this stuff with not much knowledge into how they work and what they're good for. You know, I've I've tried pretty much everything, and I'll try everything that that's new that comes out. Um so some of the biggest ones to start out with are you know, some of the growth hormone releasing peptides I think work great. They help with skin, um, lean muscle mass, uh, also sleep. Uh so CJC epimorlin or tesimoralin epimorin, I think work great at those. BPC, like as we get older, definitely for recovery, like something like the Wolverine stack, which is BPC and thymusin beta 4. And sometimes they add GHK to that, or that's called more glow is the GHK, BPC, and uh thymusin beta 4. Um, and they'll help with recovery. You'll notice like you'll go work out, you won't be sore the next day, and BPC and thymusin beta 4 help with um overall recovery. So that those are good starting points. And I I like GLP ones. I think most people that you know as we age should be on like a GLP1 to just control our glucose, not to just lose weight, or you could do metformin to kind of if your sugars, if you don't need to really lose that much weight, to just control your sugars. Um and then you know, the list goes on. So rapamycin, I take rapamycin like once a week, um, which try to get rid of your senescent cells um and everything, uh, and uh provide longevity uh benefits. Uh I think I covered them. And the GHK copper is usually good for skin and skin health and everything. And I always got all that, please repeat.

SPEAKER_00 55:34

I will be listening to that again. Oh no, I think it I I do think there's a rule for peptides. What do you think about NAD?

SPEAKER_04 55:42

NAD, so I take a lot of different forms. So we have it in our supplement. I think we have a nicotinamide ribicide in our supplement, and then I do a nasal spray. I think nasal spray is great.

SPEAKER_03 55:54

Yeah, I think it helps with yeah. Instead of caffeine, I can go run off the nasal spray.

SPEAKER_00 56:00

So do you guys sell this?

SPEAKER_04 56:01

Yeah, yeah. Okay, yeah, and then I I also do like a sub Q injection of NAD, whether that does much compared to the rest of the stuff. I overdo the nasal spray though.

SPEAKER_03 56:13

I was trying to like drank too much, so instead of doing like the regular like one to two sprays, I was doing six sprays, did that like two mornings in a row, and then like started losing my sense of taste.

SPEAKER_00 56:26

Oh wow.

SPEAKER_03 56:27

But the good the nice part was the only sense it cut off was sweets. So I I for like three months, four months, I couldn't taste sugar, and every other taste was intact, which was actually like a great side effect because I had like look at a piece of candy that I would like, and I'm like, oh that thing's gonna taste like hay, so I do not want to eat that. So we should start experimenting with that.

SPEAKER_04 56:55

Yeah, the the best form of it, like orally to take, I think the nicotinamide rib ribicide, I feel more energetic effects from that than any of the other, like more than the NMN or anything. I you know, there is a nasal spray we've been using. No, the nicotinamide ribicides are just oral supplement. I'm not saying yeah, the nasal spray. Yeah, yeah. So um yeah, overall benefits, yeah. I I think it's good, and there there's different thoughts on it. Like some people are totally against it and say it doesn't get into cell your cells when you take it orally or nasally or whatever, but I you feel the effect. So if something's going on.

SPEAKER_01 57:40

If you like it, keep doing it. It's not bad for you.

SPEAKER_04 57:43

And HRT is huge for me. Like, I I think like hormone replacement and just make sure your thyroids and check is like two huge things. Um optimization.

SPEAKER_03 57:54

Yeah. Do you do any HRT?

SPEAKER_00 57:56

Um, you're talking about testosterone? Yeah.

SPEAKER_03 57:58

Yeah, testosterone or estrogen.

SPEAKER_00 58:00

I had done it for a couple of years and I did not like how I would stop it every now and then just on my own, and I would drop 10 pounds. So I I did just about three months ago start doing a low dose test. I go into my hormone doctor and they do the injection every two weeks. Um so I just do it every two weeks. Yeah. Really low dose. And so far it's not making me carry that weight. I feel like I have less brain fog.

SPEAKER_03 58:25

Okay. Yeah. What what difference is anything else you feel other than brain fog?

SPEAKER_00 58:29

I guess my sleep, I'm always working on sleep and a lot. I'm like you, like I'm always trying to become the master of sleep and tried a lot of different things. And so I was hoping that that would actually help. I don't know that it has, but I'm on such a low dose. I think for me, a lot of it too, the motivation for getting on HRT was, you know, so I'll be 48 soon. In the last two years, it is really hard to hold on to muscle. Yeah. Okay. So I was hoping for the benefits.

SPEAKER_04 58:56

But are they um are they giving you, are you taking progesterone or anything?

SPEAKER_00 59:01

I'm not on progesterone. So when they checked all my labs, yeah, I don't need any progesterone or estrogen, apparently.

SPEAKER_04 59:07

Okay.

SPEAKER_00 59:07

You would think I was perimenopause, but I'm not.

SPEAKER_04 59:09

Yeah. So and what are they trying to run your testosterone levels at?

SPEAKER_00 59:14

So they were well, when I was doing them, they kept coming back. Nothing, nothing, nothing. I mean, the goal, I believe, and correct me if I'm wrong, um, was to get it to somewhere around 100.

SPEAKER_04 59:24

Yeah. Yeah. For a female, like around 100 is what you want to be most females feel the effect at around that.

SPEAKER_00 59:32

What would you say the high end would be when you do your labs?

SPEAKER_04 59:35

I I wouldn't go much over 150 for females.

SPEAKER_03 59:40

Because then it's like 1150.

SPEAKER_04 59:42

Then you you know I I've had patients come in with like have had clitoral hyp uh hypertrophy, and that's a sound like me or grow a mustache like mine, I would stick with one fifty. You know, they were at a HRT clinic that was just like Like giving them like massive amounts and and just moving them up. Uh you know, if it's making you feel well, like I I think you should stick to that dose. And like going for females, going above 150 is I think you know, some people might say much higher, but 150 I think is a sweet spot, like like be your for your max for females. Yeah, 100 to 150.

SPEAKER_00 1:00:26

What do you feel about pellets versus injection?

SPEAKER_03 1:00:29

He does pellets.

SPEAKER_04 1:00:30

Yeah, I do pellets. Um for myself, I don't know. I've been doing pellets for two years. Um, I you know, like I loved them at first, but the thing is, like I and I think I gotta go back to the bigger pellets because I I started doing the smaller pellets as you get leaner, it's like the pellets take up so much space. And I used to have like this baseball in my back for like months, and I like if I went on a long drive, I'd feel it like and it would be painful. And I thought they were starting to come out. So, you know, there's that end of it. If you got plenty of fat, I think they're fine, like you can deposit.

SPEAKER_03 1:01:17

It's also manifest, like if you're not gonna inject or apply cream, creams get kind of messy.

SPEAKER_04 1:01:23

So the thing I didn't want to do was I am injections all the time, and so I started doing micro-dosing sub Q, but then I was like, you know, sub Q injections are is this gonna get infected or something because it's an oil? Um, so that's I moved on to the pellets. Uh and they work great because they keep you constant at like the dose you need to be at. Um, so that's good. And you don't get the highs as you do with the rest of the stuff. And once you become symptomatic, you get new ones replaced. But I think I did the smaller pellets, but I don't think like my levels get to as high as they were with the larger pellets. Um, so have you tried pellets?

SPEAKER_00 1:02:05

No, I have not, but I have um I work out with a bunch of guy friends, and some get it in the back, some get it in the glute.

SPEAKER_04 1:02:13

Yeah, yeah. So I I put it mainly in the love handle for most people. Um, I don't know. For me, I I think the butts probably I don't know. A lot of people have desk jobs or like I I went on a long drive to California and I only did it in the glute when it was training. Someone put it. Was it you or did the Chris did do it? Yeah, they they put it my butt and like three months after the procedure, it was freaking it was painful. Like I'm like driving, I'm like, I could still feel it. So um, where you would think some of it had dissolved or like all that should dissipate, uh, was still pretty painful.

SPEAKER_00 1:02:57

So so you guys, um, so you're both plastic surgeons, yeah. But you also are involved then with doing peptides and pellets, and is this all in part of your practice?

SPEAKER_03 1:03:09

Yeah, it's pretty much his lead. Like, I didn't know anything about it until he like started with it. And everything we run, like he experimented with all of it himself. Like he did the research. And I was like, Oh, okay, this does look good. This does look good. And it was at a certain point, I think it's exactly when like our last nurse injector that did uh most of our med spa uh uh stuff, like left doing like Botox and fillers. He's like, Oh, instead of trying to rebuild that, we should do wellness, weight loss. And this would be honestly, this is at least six months before GLPs took off. So we were doing like GLPs because I mean, if someone comes in and is asking for liposuction and their main thing is like getting weight off, and you're not a surgical candidate, they're probably not ideal for Botox or fillers, and uh they're going to be healthier by getting some weight off or building muscle mass or whatever. Like it's a very good uh like a compliment, yeah, adjacent thing you can offer. And not not just to to patients that aren't surgical candidates, even a lot of people that come to our clinic for cosmetic procedures, they they really care about like taking care of themselves. So it's like, okay, you want to optimize this, you want to optimize that, you want to optimize your hormones. Um, because it's not just about like okay, you look better. It's like we always said, it's like you only want to look better so you can feel better. But like if there's things that are preventing you from feeling better, like let's say excessive weight, like low testosterone, low hormones, like it it doesn't matter what you get done, you're not gonna feel that good about yourself.

Bands, Bikes, And Sauna Priorities

SPEAKER_04 1:05:04

Yeah, and the thing was I've always been into health and wellness, and uh, you know, after my wife's pregnancy, I gained pregnancy weight with her, and I could not get it off. And like that's when I was like, I gotta do something about it. And I kept on researching, researching, heard from some friends about peptides, and you know, I just researched myself, and then you know, I found GLP1s, I found the growth hormone releasing peptides, and you know, I would just like I was fascinated by it, so I started reading into it and started trying some of the stuff, saw great results. I'm like, this shit's fantastic. I gotta bring it to clinic and just you know, like other people should start getting on it and start using it and stuff. I I think it's a great addition. And then, you know, it fits in so well with like also added to our post-op care. Um, you know, we put it in the wolverine stacks in all our post-op patients' recoveries, and it's helped like improve their recovery. I think their scarring's a lot better with using it because the the BPC is increasing vascularity, the um thymusin beta-4 is decreasing the fibrin buildup that's going to cause more scar tissue. Um, and then we use hyperbarics, we use the red light um that we have in the office. And like we want we have a one-person chamber, but we're like with the surgery center, we're putting a four-person chamber um in our uh in our surgery center. So because it's become such a great thing to provide for the patients.

SPEAKER_03 1:06:43

It optimizes results, not just like like minimizes like wounds and stuff like that. It really like it's the best thing out there to between red light, hyperbarics, wolverine stack, it decreases bruising and swelling to a point where like if you don't have that much swelling, you don't have that much stretch on the incision line, so your scar is not going to be as wide, or like your final results after liposuction are gonna be like ideal because you your skin didn't expand out that much, or you get to your final results a lot faster. I I think it's made a big difference because at first I was like, uh, do we need to do that? Do we need to do that? But like overall, it comes together pretty well.

SPEAKER_00 1:07:29

So hyperbaric chamber, red light, and then throwing peptides on a combination. Yeah, yep. Got it. Exactly um, hyperbaric chamber, I'm a big believer in that. I actually pay a lot of money for that for my daughter to have sessions.

SPEAKER_03 1:07:42

Come to us, yeah. Yeah, we'll charge less.

SPEAKER_00 1:07:47

Well, because we when you have athletes who are overtrained, which a lot of athletes are overtrained now, especially during school season, they are inflamed. You can literally see it in their even like looking like they have extra weight. Yep, and it it drops the inflammation so fast.

SPEAKER_03 1:08:03

I 100% agree with that.

SPEAKER_04 1:08:04

Yeah, we have a lot of people that just come back for hyperbaric, they're like and they get increased energy, they just feel a lot better. They're like, I gotta do more sessions.

SPEAKER_03 1:08:14

So we have a lay down uh chamber in our clinic right now, and we're thinking about what we're gonna put in the new one. And it's good we went with the bigger because we were like, okay, we can fit the two. And he's like, We can fit the four person. So, like, let's get the four person. Um, because like right now it's it's used up just by our post op patients.

SPEAKER_04 1:08:37

So, like, we want to get more people in there, like being and it's in recliner, so you're you don't have to lay down, you can just sit in a recliner, watch TV or whatever.

SPEAKER_00 1:08:45

My daughter takes a nap, yeah.

SPEAKER_04 1:08:47

And during her session, that's what like you know, that's what I plan on like doing with the brain tap is like people could pretty much go and meditate in there with the brain tap.

SPEAKER_00 1:08:57

Yeah, you have a whole nother business there because you could have a hyperbaric chamber where you go in, do the brain tap at the same time. Yeah, it's a great concept.

SPEAKER_04 1:09:04

And even the we're planning on getting a red light bed that's got uh hydrogen, PMF, red light, uh this red light bed. Uh it's and it's got vibration acoustics for like just uh that vagal nerve stimulation.

SPEAKER_00 1:09:22

Sounds like a recovery center.

SPEAKER_03 1:09:24

Yeah, yeah. And then we're just gonna hire yogi to do sound meditation.

SPEAKER_00 1:09:29

Have you been? Have you done any of the sound healing before?

SPEAKER_03 1:09:31

I have. I love it.

SPEAKER_00 1:09:32

I'm obsessed with it. It's related to it.

SPEAKER_02 1:09:35

My wife always does it.

SPEAKER_00 1:09:36

I think I'm relaxed.

SPEAKER_02 1:09:37

I'll lay down with the bowls and stuff.

SPEAKER_00 1:09:39

Yes, with the sound bubbles and everything. I think I'm relaxed, and all of a sudden they'll get through like 10 minutes, and then I literally fall like I can fall, I can feel my whole body actually really relax and just crumble down.

SPEAKER_03 1:09:50

Yeah, because it gets so loud, you're just like, what the hell is going on? This is intense. Then you're like, holy crap, I'm out of my body. I can't even move my body right now, but like the sound is so loud. The first time we did it, I would I was pretty tired. So I went in and it was in seating position. I just remember it was like almost like crashed out. Um, so the second time, uh, the person was like, I asked my wife, what are you trying to get out of this? And she's like, Well, I don't know, just some meditation. And she was like, What are you trying to get out of? I was like, I was in a complete trance. That would be awesome to feel that again. So I was just like, Okay, I'm gonna place my head right next to the bowl because my wife went feet next to the bowl. She didn't want that intensity. It was, it feels so good. Even that time, I would I would say I wasn't in a complete trance, but I was just like it just relaxing, unnerving. Like not unnerving, that's not the word, but I I'm a huge fan of it. So, I think that's a good thing.