In this special edition of the podcast, Brent Sibley takes the helm as host, welcoming Andres Preschel, typically known for guiding conversations on health and wellness, as his guest. In a role reversal that brings fresh insights and engaging dialogue, Andres delves deep into the subjects of optimal hydration, caffeine consumption, and the intricacies of crafting the perfect fasted pre-workout regimen. This episode offers a unique opportunity to hear from Andres not just as a facilitator of health conversations but as a fountain of knowledge and experience in his own right.
Throughout the conversation, Andres shares his personal strategies and scientific rationale behind choosing clean, mineral-rich water sources, the art of balancing caffeine for maximum exercise performance, and the benefits of essential amino acids in fasted training. His expertise shines as he navigates through the complexities of modern health practices, advocating for a more informed and intentional approach to daily routines that enhance physical and mental well-being. This dialogue is enriched with practical tips, backed by the latest research, aimed at optimizing listeners' health practices in a holistic and sustainable manner.
Whether you're a fitness enthusiast looking to fine-tune your routine, or someone interested in the nuances of nutrition and hydration, this episode offers valuable perspectives that promise to enrich your journey towards optimal health. Join Brent and Andres as they explore the transformative power of mindful health practices and the impact of small, informed choices on long-term wellness.
Key Points From This Episode:
Pre-workout hydration mix suggestions. [00:01:34]
Caffeine consumption and effects. [00:06:11]
Mechanisms of caffeine energy. [00:12:32]
Importance of sleep and psychology. [00:15:34]
Blue light exposure in children. [00:18:22]
Resisting late-night food cravings. [00:24:15]
Late-night eating psychology. [00:27:44]
Morning routine adjustments. [00:30:27]
The power of morning presence. [00:34:25]
Creative flow and serotonin levels. [00:39:02]
Cyclic dextrin benefits discussed. [00:44:21]
Intermittent metabolic switch. [00:45:20]
Fasting differences for men and women. [00:52:30]
Water filtration options. [00:57:45]
Water contaminants and health effects. [01:01:18]
Dr. Pol TV show anecdote. [01:05:53]
Looking to discover your science and optimize your life?
APPLY FOR HEALTH OPTIMIZATION COACHING
https://calendly.com/andrespreschel/intro-call-with-andres
Links Mentioned in Today’s Episode:
Click HERE to save on BiOptimizers Magnesium
Places and Brands:
Books and References:
In this special edition of the podcast, Brent Sibley takes the helm as host, welcoming Andres Preschel, typically known for guiding conversations on health and wellness, as his guest. In a role reversal that brings fresh insights and engaging dialogue, Andres delves deep into the subjects of optimal hydration, caffeine consumption, and the intricacies of crafting the perfect fasted pre-workout regimen. This episode offers a unique opportunity to hear from Andres not just as a facilitator of health conversations but as a fountain of knowledge and experience in his own right.
Throughout the conversation, Andres shares his personal strategies and scientific rationale behind choosing clean, mineral-rich water sources, the art of balancing caffeine for maximum exercise performance, and the benefits of essential amino acids in fasted training. His expertise shines as he navigates through the complexities of modern health practices, advocating for a more informed and intentional approach to daily routines that enhance physical and mental well-being. This dialogue is enriched with practical tips, backed by the latest research, aimed at optimizing listeners' health practices in a holistic and sustainable manner.
Whether you're a fitness enthusiast looking to fine-tune your routine, or someone interested in the nuances of nutrition and hydration, this episode offers valuable perspectives that promise to enrich your journey towards optimal health. Join Brent and Andres as they explore the transformative power of mindful health practices and the impact of small, informed choices on long-term wellness.
Key Points From This Episode:
Pre-workout hydration mix suggestions. [00:01:34]
Caffeine consumption and effects. [00:06:11]
Mechanisms of caffeine energy. [00:12:32]
Importance of sleep and psychology. [00:15:34]
Blue light exposure in children. [00:18:22]
Resisting late-night food cravings. [00:24:15]
Late-night eating psychology. [00:27:44]
Morning routine adjustments. [00:30:27]
The power of morning presence. [00:34:25]
Creative flow and serotonin levels. [00:39:02]
Cyclic dextrin benefits discussed. [00:44:21]
Intermittent metabolic switch. [00:45:20]
Fasting differences for men and women. [00:52:30]
Water filtration options. [00:57:45]
Water contaminants and health effects. [01:01:18]
Dr. Pol TV show anecdote. [01:05:53]
Looking to discover your science and optimize your life?
APPLY FOR HEALTH OPTIMIZATION COACHING
https://calendly.com/andrespreschel/intro-call-with-andres
Links Mentioned in Today’s Episode:
Click HERE to save on BiOptimizers Magnesium
Places and Brands:
Books and References:
Andres Preschel: My perfect, like my favorite, favorite, favorite fasted pre-workout hydration mix is, excuse me, 32 ounces of clean water, spring water. I'll add in a scoop of either elements, either like a full packet of element, or as of late, I've been doing Relight, R-E-L-Y-T-E, which is, my opinion, a better alternative to element now because the salt they use is Redmond Real Salt from Utah, so it's got
Brent Sibley: Yeah, I'm getting ads for on Instagram about, I don't know which one. For Redmond? No, about other ones saying ours, that's like shows you theirs and shows you elements. Yeah. You know, ours is better.
Andres Preschel: Yeah, I think Neon is probably one of them. I got ads for that too. Anyway, Redmond Real Salt is gonna have 60 minerals in it, zero heavy metals. Okay. So it's great. Okay. Anyway, one scoop of the Realite in clean water. I do five grams of creatine monohydrate, also from Qiong. And then I'll add in one or two scoops of the essential amino acids, and then I'll do one pack of Timeline Urolithin A, which is like superfood for a mitochondria. What is that one? Timeline. It's MitoPure Timeline Urolithin A. And they have these little individual packets of the Urolithin A with like a blueberry powder. So it's like this delicious mix of stuff that just gets you, oh my gosh, on a different level in the morning. There is only one supplement that I think almost everyone on this planet should be taking and that's a full-spectrum and highly bioavailable magnesium supplement because, well, let's face it, ever since the industrial revolution, our soil has been depleted. of magnesium and therefore our food is depleted of magnesium. And on top of that, our modern environments, which are inherently overstimulating and stressful, are constantly depleting our body of magnesium. And unlike other nutrients, this is not something that your body can produce on its own. It literally needs to get it from the diet. And one individual kind of magnesium alone is not enough. You actually need seven different kinds to support over 300 biochemical reactions that help regulate your nervous system, red blood cell production, energy production, managing stress and emotions, etc. And so the folks at Bioptimizers have made it very easy and convenient to add back in what the modern world leaves out. They've created Magnesium Breakthrough. Now I've been taking this for the past two years and the biggest benefits that I've seen are related to my evening wind down sessions and my sleep. I tend to be pretty overactive in the evenings, just totally overthinking everything that I do. And this has helped me wind down and get more restorative, more efficient to sleep. So I wake up feeling way more refreshed, more energized, more clear, more ready for the day. And the way that I see it, sleep is upstream of essentially every other health and wellness related habit and decision. Because if you're sleeping better, automatically you're going to have more regular cravings, you're going to have higher insulin sensitivity, you can derive more of all these inputs like fitness, right? You make more gains, you gain more muscle, you burn more calories, and you wake up feeling refreshed so that you can do it again and again and again. And then beyond the fitness, you have more energy to go for a walk, to do fun activities with friends. You are less stressed, so you can socialize anxiety free. And you're also going to be retaining, refreshing and refining your skills and information much, much better. So you won't forget any names. And, yeah, I mean, like I said, over 300 biochemical processes that you're supporting with magnesium. Then sleep, I mean, wow. Better sleep is just a better life in general. So, I found that extremely helpful on a personal level, and I'm sure that you guys will find it helpful, too. Your mind and body, and maybe even your spirit, will thank you. So anyway, if you want to get a sweet little discount off of this amazing, amazing magnesium supplement from Bioptimizers, all you have to do is visit the show notes. So you scroll down right now, takes just a couple seconds and boom, you'll have access to all seven different kinds of magnesium that your body needs. All you have to do is hit the link and use code KYP from Know Your Physio. KYP. That's all. Enjoy 10 to 22% off depending on the package you choose, whether or not you subscribe. I'm obviously subscribed because I don't even want to think about whether or not I'm going to get this essential supplement in the mail. And yeah, hope you guys enjoy that awesome stuff. And that's all for now. I'll see you guys on the show.
Brent Sibley: Welcome back to the pod. I don't know what episode it is. We don't even have a name. I don't really care. I'm here with my health coach, Andres, and we're about to get started. This is kind of like a hybrid between like a regular podcast episode and me just doing my health, my like weekly or monthly, because I've been negligent the last month. Supposed to do this weekly, but we haven't done it for like a month. So this is kind of like a hybrid between a podcast episode and a weekly check-in meeting with my coach Andres. So without further ado, let's get started. The first thing I wanted to talk, I was going to make a list of things to talk about, but I just ran out of time, but I know them. I'm definitely bordering on caffeine abuse. I wouldn't say abuse, but I had bad relationship with caffeine before so I want to make sure and talk to you about my caffeine and Then I want to talk about sleep because sleep is like I definitely think that my sleep is Quality has gotten better because we put that that was like basically the biggest thing that we talked about the first few sessions And let's start with the caffeine the caffeine. Okay, so my daily consumption of caffeine is I wake up I Have water. I have athletic greens and then a half an hour later. I have a one cup of coffee and then I wait like another half an hour hour and then I have pre-workout which I have two scoops of pre-workout, and it has about 160 milligrams per scoop. So that's like 320 milligrams right there. And it actually doesn't affect me. That, I don't know why, what it is, but I don't feel that caffeine that strong. Like the coffee, I feel the caffeine more than I do with the pre-workout for some reason. I feel the beta alanine, like the jittery, like that little, not jittery, but I feel like, you know the beta alanine feeling? Which is cool, I actually like it. It's like a tingling. It only comes when I'm really doing my warmup cardio. And then after the gym, I have a protein shake, and then I have an energy drink. which has 112 milligrams of caffeine at around noon. And then sometimes I have like a coffee or an espresso around two o'clock. So what does that come out to? That's like 550? It's pretty high. But I'm never having caffeine later than like two o'clock. But I feel like I'm still sleeping well. I don't think it's affecting my sleep, but I'm just aware of it. And I just wanted to see what you thought about, you know, I'm using pre-workout every day, which I also don't know if that's good or recommended or is it suboptimal? Like, so yeah. What are your thoughts on that, that regimen of caffeine?
Andres Preschel: Well, first of all, thanks for having me back, man. It's great to be here. Of course, brother. I know that this doubles as our weekly health consult, but it's great that we get to have this conversation and share value with your audience.
Brent Sibley: Yeah, I love it. I think it's so cool.
Andres Preschel: Yeah, and I'll tell you what, man. I'll just start by saying that I know this is going to be very valuable because caffeine is the most widely abused drug in the world. I think alcohol is more abused.
Brent Sibley: In terms of volume, caffeine is more because you can function a lot more on caffeine than you can on alcohol. But people can function on alcohol too. But yeah, go ahead.
Andres Preschel: Yeah, but the key word is abused drug, most widely abused. Yeah, of course, a lot of people drink and abuse alcohol as well. I think alcohol is number two or nicotine might be number two. Yeah, it's you know, so you want to have a good relationship with it because you know caffeine is gonna make you more productive right like right these big companies and corporations they Schedule in like coffee break. Yeah, because you know, even though the employees aren't they're working the productivity boost that they get compensates The net difference is greater, you know, but I see a lot of I see a lot of content around like the benefits of going to zero caffeine
Brent Sibley: or like very low caffeine and then when you want, when you really need it, you use a little bit and it's like amazing how strong it is.
Andres Preschel: Yeah, because you want to improve the sensitivity to it. So, the way that it, let me just describe some of the ways that caffeine works and then we'll get into how you can have a better relationship with it. Because I mean, it's not to say that 500 is just all of a sudden bad, like yeah, it's a big number, it's more than most people. I'll just share this with you. You can have a genetic predisposition that allows you to break down caffeine four times faster than the average person. Don't quote me on this, but I think that it works on what's called the CYPO450 enzyme. I could be wrong. I could be confusing that for something else with fat metabolism. that there is a gene that gives you a predisposition for faster breakdown. For example, my next door neighbor, he has an espresso at night and he sleeps great two hours later. So for most people, the half-life of caffeine is going to be about five hours. Which means that it's going to take about 10 hours for you to have metabolized at least 90% of it. And then, you know, technically you'll get better sleep that night. So one of my go-to kind of like basic suggestions for most people in caffeine is You don't want to get in that perpetual cycle of like you're over caffeinated and underslept and then you have to wake up the next day and have even more caffeine to get by. So to undo that effect, one of the first steps is don't consume coffee within 10 hours of your bedtime. That works well for most people. Not so much for the fast metabolizers. They can technically get away with that. So maybe we can do a genetic test. Either way, I think we should do a good genetic test to kind of see where you're at. But, a few considerations here. So, one of my next go-to suggestions to improve your relationship with caffeine is not to have caffeine within the first 90 minutes of waking. Why? Because you want to experience that endogenous, that natural by-the-body rising cortisol that's going to help prime your circadian rhythm. And this is then, you know, the downstream effects of this are so vast. I mean, the circadian rhythm and circadian biology is going to influence every other biological mechanism in your body throughout the day, throughout the week, throughout the month, throughout your life. So, kind of like dilating that time frame and enjoying caffeine later allows you to pronounce that natural by the body response. And then, that's also going to help promote better sleep at night.
Brent Sibley: 90 minutes is the magic number?
Andres Preschel: 60 to 90 minutes after waking.
Brent Sibley: Is 60 still pretty decent? 60 is pretty good. Okay, so if I wake up at 630 and I wait till 730 to have my coffee, that's good enough?
Andres Preschel: Yeah, I think you you mentioned earlier that you were waiting about 30 minutes.
Brent Sibley: Yeah, right. So 60s in a be a lot better Okay.
Andres Preschel: Yeah, I could do that. Yeah, and then and then you know, you're gonna be able to double down on your natural production of cortisol like caffeine the mechanisms by which increases energy and productivity is It actually doesn't give you energy. It reduces the perception of fatigue
Brent Sibley: Yeah, I know it's something with adenosine, where it can go or something.
Andres Preschel: Yeah, it competes with adenosine for binding sites in the brain. Adenosine is something that we accumulate throughout the day that gets us to feel generally fatigued. And so it competes with adenosine, but another mechanism by which it can give you more energy productivity is that it works as a diuretic, so it causes you to lose water, and that will increase your blood pressure. And therefore your heart rate and so you get a combined like, you know increase in your respiratory rate increase in your resting heart rate And then you also get the adenosine effect and there's other smaller mechanisms But those are the main mechanisms by which it kind of gives you this, you know energy or reduction in perception of fatigue so So yeah, let's focus on those two things, you know, realistically I I I want to find a way to adjust your intake so that it makes sense for you and maybe we can try tapering it down and just improving your relationship in the sense that you can be a little more intentional about caffeine use. So I know for example that right now it's difficult to get the best sleep ever because you have kids and they are keeping you up at night.
Brent Sibley: But I'd say that, actually last night was the first night that they slept through the night ever, I think, since we had two kids, that we put them to sleep and we didn't hear a peep until 6.42. Which is like, amazing. Literally last night was the first night. I've been training the older one, bribing, negotiating, which is all this. So yeah, yeah, last night was the first night. So that's huge. Really huge. Yeah, yeah, so.
Andres Preschel: I'll tell you what, last time I was on the show we spoke a lot about sleep and how to adjust your sleep environment and just generally how to get higher quality sleep and I'm curious if you think there's a way to get your family kind of like in on what to do for better sleep. So for example, getting your kids a pair of Roptics, blue blocking glasses, using amber colored light bulbs in the house so that they have less of this blue wavelength and therefore everyone in your home can Accumulate melatonin a little more melatonin together each night You can turn down the temperature of the house as a whole to 62 to 68 degrees Fahrenheit sleep freezing.
Brent Sibley: Thanks to daddy Which is good nice.
Andres Preschel: So I think the combination of like raw optics and amber colored bulbs are automatically gonna guarantee more melatonin accumulation the the keyword is accumulation because it's like the it's like the the the It's like leading up to bedtime. The way that we're designed, we respond to sunset in this way where there's less blue light in the sky because it's being filtered out by the atmosphere. And so we should accumulate melatonin as the sky turns this deep orange-red color and eventually black. And so you can simulate that in your home and everyone gets the benefit.
Brent Sibley: You know what? I think Sleep is like literally we talk about all the time, but it's because it's the most important one of the big things That I like the dichotomy is like there's like science Which we talk about a lot mostly and then there's psychology. Mm-hmm, and they're kind of like completely separate but I do feel like Because everyone's like, oh, I know I should order a salad, and I know I should just have water. But if you know it, then why don't you do it, right? There's a disconnect. It's something with human psychology that prevents you from doing all these things. I know I shouldn't drink. I know I should not eat fried food, and yet I still do it over and over again. So what's happening? So I'm not a psychologist, but I definitely, and I know that I've seen people talk about the difference in your decision quality, it goes up like massively when you sleep well. I know, so I'm curious like if you have, if you've thought about, because you focus a lot on the science, like that's your bread and butter, but like.
Andres Preschel: My background is in psychology actually.
Brent Sibley: Yeah, oh okay, so like the psychology is, might be just as important. I think if you can get your science and your psychology knowledge high, then that's like, that's where it's at, then you really know where you're at and dialed in. So, um, but I definitely feel like when I sleep well, um, my decision quality is way higher and that it just, and then when you make good decisions, you sleep better. And then when you sleep better, it's, it's like so important to get that momentum and just, uh, you're start making 2% progress every day, 1% progress every day versus going the other direction.
Andres Preschel: Yeah, and so like, you know, psychology considered, I mean, everything, by the way, that I think, everything that we discussed is going to influence your psychology in some, in one way or another. But sleep works in a really interesting way in that it's the best way, the best opportunity you have on a daily basis to regulate your neurotransmitters. And that plays a huge role in your psychology, in regulating your dopamine, replenishing dopamine. so you're motivated when you start the day, and energized, focused, serotonin, which just has so many mechanisms, but one of them is regulating your mood, for example. Then there's so, so, so, so many neurotransmitters, and it's their interplay that we have to consider as well, but your sleep is like that daily software update that you get to regulate everything, and so of course it can influence your psychology, going back to these Habits that you can maybe enable as a family unit like they're gonna have a small difference on a daily basis but over time they're gonna compound and It will support the general psychology and mental well-being of everyone in your home. Yeah, you know, it's so common nowadays I see and I don't I don't know So I see a lot of young people, especially kids, just totally absorbed by their iPads and iPhones and everything, and that excess blue light, not just the blue light, but having this device so close to their face, when you have that narrowed field of vision, that creates stress in the body, because the only time you have to focus is something that's so, on a focal point so narrow field of vision is when you're running away from danger and you have to quickly decide where you're gonna go and How you're gonna get away. So when we when we engage our panoramic Field of vision that automatically is shown to you know, create a more parasympathetic state. So the point is the more relaxed sure that
Brent Sibley: Yeah, I'm more relaxed like looking out over a mountain cliff. Yeah.
Andres Preschel: Yeah the whole world like for example Yeah, I was in uber on my phone I had to catch up with some with some emails on the way over here And as soon as I got out of the uber I was getting him to pee but at the same time I was looking out at the city because I was like, you know, I've been looking at my phone for like to like an hour Yeah recalibrate your brain your eyes, right? Yeah, so I want to be relaxed, you know what I want to show and Anyway, so I see this with a lot of young kids, and one thing that will automatically reduce the harm is mitigating blue light exposure, especially in the later evening. And even in the daytime, it's just like the blue wavelength in those LEDs is so pronounced, it's unnatural. The sun has blue wavelength, and that's the most potent source of blue wavelength that exists. but there's a balance of light in the sun and there's a a wide range of therapeutic wavelengths like red and infrared and uh uva and such so the point is That we should throughout the day try to find a more natural balance. So maybe using like a yellow tinted pair of of of raw optics or other blue blocking glasses And maybe you know using the night shift mode earlier, uh, but especially in the later evening when we need to get good sleep Amber color light bulbs, zero blue wavelength, night shift mode, raw optics.
Brent Sibley: what we've been doing, which is good. And we didn't even do it strategically, but like, you know, we have like a, well, we have something that I think is good is we're like, we were downstairs and we have dinner and then we play and we have some, the TV on sometimes and we watch cartoons and whatever. But then we go upstairs and we, you know, we have like no devices up there and we like, they play with like stuffed animals. We read, we read books. Uh, there's like a light, But I don't think it has, it puts the stars on the ceiling, which I don't think. It's like a little ball, but it projects starry night themes, and it's pretty cool. And I don't know, it has a good calming effect. I don't know what the science would say. And so that takes like 45 minutes, and I feel like that is definitely instrumental to having a good bedtime for them. Because there's so much that you can learn from kids. Any mistakes you make as an adult, they'll be magnified in kids. So if you let your kids watch cartoons until 9.30 and you're like, all right, now it's time to sleep. And if you think you're just going to put your kid from watching TV to sleep and it's going to take you three minutes, you're going to learn a hard lesson. you know, same thing for you, right? So it's like if it's bad for them, it's bad for me too, right? They're just smaller versions of us. More basic, just more magnified. So that's something that we do that's good. But also, something that, Okay, so for me, and I think a lot, this is important for people watching too, especially busy people. I feel like this was, I'm probably biased, throwing projecting bias, but for me, this was my biggest leak in terms of eating and sleeping. I have a busy day, I wake up, I work out, I'm caffeinated, I'm more caffeinated, I'm cranking out work, doing podcasts, content, law firm, clients, busy, busy day. Before you know it, eat healthy during the day for the most part, almost always, because I know that if I eat something bad, it'll slow me down. and then kind of like build up a huge appetite. And then actually still, for the most part, eat a healthy dinner. Sometimes before I would eat a really bad, really huge dinner because I would overdo it and I'd be like just starving. But then the biggest problem for me was like, okay, I've basically been perfect all day, right? And now it's like I had dinner early, like six o'clock, seven, whatever at home, something healthy. Now it's like 9 30 10 like it's pretty much the end of the day. There's like one hour left in the day and I would get like a craving to eat and I could easily just like suck down like 1500 2000 calories in that last hour and I think that there's probably a lot of people that do that. And I've heard a lot of people say that that's their, they do the exact same thing and they're like, and then once you get that habit, it becomes really hard to break it because you're like, you get that like release of all the feelings that you feel like, you feel good and bad when you eat that much food. You feel bad because you're full and bloated, but you feel good because you're just like super lethargic and like, super sleepy and like, But what I've noticed, and for me, what has helped me the most in resisting, he's just chilling right behind you. For me, what helps me the most in like, bless you, in resisting that urge to like eat a whole bunch of food at the very end of the day is reminding myself that If I either don't eat or if I really think I need a few more calories to get a nice maintenance level or a small deficit for the day, eat something healthy, like a little bit of yogurt or something with good macros. If I'm in that moment, right, where I'm in the kitchen, I'm getting some water for the kids or myself right before sleep, taking my magnesium, and I'm thinking, oh, I'm kind of hungry. Should I slam a huge whatever, turkey cheese sandwich with cream cheese or something? I've started to realize if I do this, it will feel good right now, but then there's this drastic difference in the way, not just the way that I wake up, but the time that I wake up. And maybe it gets worse as you get older, because you get away with so much when you're young. If I have that perfect day in terms of diet and exercise and everything and schedule, I like have this, the internal circadian rhythm is like on point versus if I eat that fucking whatever I eat at the end of the night.
Andres Preschel: I that circadian rhythm gets all fucked up and it's really really clear Yeah, when you're dialed in so let's let's dissect that and and I can try and provide some suggestions and ways that you may be able to mitigate that Hunger late in the evening. And by the way, I do want to return to the caffeine stuff.
Brent Sibley: Okay moment.
Andres Preschel: Yeah, but um, I First of all, the reason why a large meal like that, the reason why it disturbs your sleep is a couple of things. First of all, a large meal will make you sleepy, but it's not going to lead to better sleep. If you have that bulk of food in the midsection, in your stomach, that creates a lot of heat in the body and your body becomes pre-occupied. That's why you get cold sometimes after a meal, right? Yeah, you're pulling blood from the extremities to the digestive tract, exactly. That's another reason why you get cold. But that actually leads me to my next point, which is what actually initiates sleep in the body is a decline in your core body temperature. That's what initiates deep sleep. So that's a really important point here. There's a lot of things that make you sleepy, so we spoke about adenosine, we spoke about melatonin accumulation, general fatigue like nervous system exhaustion, managing a lot of responsibility throughout the day. There's a lot of things that drive feeling sleepy and being fatigued. But those don't initiate sleep. What initiates sleep is a decline in core body temperature. So, a large meal makes you sleepy because you see an upregulation in serotonin that eventually becomes melatonin, but that doesn't mean that you're going to get better sleep. Plus, another huge component here that most people don't talk about when it comes to sleep and eating late is the blood glucose component. So, you're going to get this massive spike, I mean, depending on what you eat, but if you're just kind of like mindlessly eating whatever's in your house—
Brent Sibley: a bag of crackers like dipped in cream cheese or something like just whatever you can get like fast calories as fast as possible.
Andres Preschel: Because that's the thing is like in the later evening, another consideration when it comes to your psychology and your neuroscience is that as you proceed through the day, you will see a decline in your dopamine levels and an increase in serotonin. And all of a sudden, your decision-making goes from being more logical to more emotional. And if you're done with the day, done with your work, you finally have this freedom, and now you have this up-regulation of serotonin, the decision-making might be such that it leads to overconsumption of whatever feels like it might satisfy you.
Brent Sibley: Wait, let me break this down. This is a new thing for me. Because a lot of this stuff is not new to me, but this is new to me. Is this related to decision fatigue? Is it kind of related? The thing where you're more logical earlier in the day and you're more emotional later in the day?
Andres Preschel: It pairs nicely with decision making fatigue.
Brent Sibley: So there's science behind the fact that as the day goes on you get more emotional with your decisions?
Andres Preschel: You go from being less logical in your decision-making to more emotional and this is because of the serotonin and dopamine relationship Okay, good. I just wanted another reason why by the way why it's so terrible and this is like most people tuning in My are guilty of this Starting the day within the first 30 minutes. You're on social media. You're like just Spending all the dopamine that your body just worked so hard to replenish you're spending it spending it spending it and throughout the day you're craving more of this stuff because you want that similar kind of dopamine fix like you've spent so much and I just need another little fix throughout the day and it just perpetuates into this like terrible, you know cycle of can't get enough social media.
Brent Sibley: So there's a lot of stuff to unpack here, but I can't, but I want to ask this question because I want to like, I feel like it's a new area for me. So I used to, some of my best, like most productive times were when I would wake up really early in the morning and I would have like the first few hours of the day to myself. Sometimes I would spend those hours working out, but sometimes I would literally just spend like three hours like reading, looking at my to-do lists, just kind of like, obviously not on social media at all, but like looking inward and like, but also outward and you know, planning and stuff like that. So is, but, I guess what I'm trying to say is should I be, because right now my day is wake up, little family time, and then right to the gym. And then get cleaned up. And I'm always kind of like working, but I'm doing like maintenance stuff as opposed to like offline, D&D mode activated, like planning, like high level shit. So basically I'm questioning whether or not I should be maybe like switching my routine up a little bit and like spending the first five or six hours of the day like doing the heavy lifting and like really looking inward and then maybe taking like an hour break in the middle of the day to get my exercise.
Andres Preschel: Yeah, that's a great question. I would say that it's not something that you have to do every day. I would maybe make small adjustments depending on what the priority is. Like for example, in this case, one of the things that you expressed earlier that you feel might be holding you back or doing a number on you is this excess caffeine consumption. Maybe you look at why am I consuming so much caffeine or the tasks that I'm doing throughout the day so difficult where I need that degree of extrinsic motivation to get me to accomplish something. So maybe that reveals an incentive to wake up early and do the difficult tasks then when you're undisturbed, everyone else is sleeping, no notifications bothering you. Maybe that's the opportunity that you need so that then throughout the day you don't need as much caffeine.
Brent Sibley: If that's one of the reasons, that's one of the main reasons why. which I don't, like, I'm not even, I don't really, I'm just doing it because whatever. I don't even feel it that much. So I don't, I could eliminate that or I could go down to one scoop, which it'll take out almost 200 milligrams a day. So I think I got it. I got a toy with that, but yeah, like, am I using cat? Like maybe I don't need the caffeine because of the, just, or reordering things. I do really like having a reliable routine. It's not that I fall apart without it, it's just that I genuinely love looking forward to it. I love going to sleep knowing, all right, I get to… spend time with my kids, then I get to go right to the gym, I get to crush, get to shower up, clean up, put on my suit, put on my work clothes, go to the office, spend time there, maybe go to a lunch meeting, go back to the office, a little more work, then family time. There's something, and that's psychology for sure, there's something in human psychology like having a relationship. I tend to not malfunction, but I tend to not be happy when it's like, oh, the day just changed, and instead of looking forward to what I know the day that I predictably can look forward to, it's all like now, oh, you have this meeting out of nowhere, and this, or this, or………………………………………………………………………………………………………………………………………… Yeah, yeah.
Andres Preschel: The point is that if you have a routine to look forward to and you have habits to look forward to that generally reflects, you know, a certain kind of discipline and Commitment to self-improvement into living the life that you want So the point is maybe there's a way for us to find a happy medium for you right now where it's like You can wake up early enough where you do some of the really difficult things and then you dilate maybe it's an addition Maybe it's maybe it's waking up just 30 minutes earlier because as you expressed just a few moments ago We you think you can and should Get that 60 minute interval before you have your first cup of coffee, right? So maybe if you wake up 30 minutes earlier and in those first 30 minutes, totally undisturbed, before you see your family, you do some of the most difficult tasks. And maybe that task isn't necessarily a work task, but it's a deep reflection that you need to do to be more intentional and present throughout the day. So it's like it's really an investment in your psychology, in your mental well-being, so that you can be more intentional with the things that you do and the things that you add into your body, one of them being caffeine. Maybe that's a happy compromise.
Brent Sibley: I would love to wake up at like 5.45 and just go on a half an hour walk.
Andres Preschel: What's your current wake up time? 630. Perfect. I think 545 is very realistic. Yeah. And if you go out for a walk around that time, I mean, you know, no phone, nothing. No one's up.
Brent Sibley: Yeah. No, there's something about being awake and like knowing that there's nothing that, you know, it's good to have your phone off like at two o'clock in the afternoon, but back your mind, you're like, I'm going to have to turn it on soon and I'm going to have to see stuff. There's something about being awake for 45 minutes an hour and just being like, when I turn my phone back on, there's like, there's still nothing going to, I know there's nothing going to be waiting for me. It allows you to like, Get to like a different place. Yeah, mentally.
Andres Preschel: It's like you have the most presence. Like that's the time of day we have the most presence, typically. I mean, for yourself, right? Like obviously later in the day you have presence with your family and that's really rewarding, but it's clear to me and I think it's clear to you that you need to have some of that for yourself. And if you think about this from a psychological and neuropsychological perspective. Neuropsychophysiological perspective is the more accurate way to put it.
Brent Sibley: That's way above my pay grade, but yeah.
Andres Preschel: Well, you are retaining, you have all that fresh dopamine in the morning for yourself.
Brent Sibley: This is what I think, sorry to interrupt you, you see all these like stories about you have to be a morning person, like you want to be successful entrepreneur, you have to like wake up at four in the morning and then you have like These people are like no like I do all my best work between midnight and three in the morning And I think obviously there's there's no there's never like you have to do. Yeah, there's never people love to sit on social media because it gets But but I buy on the bed, but I do think that there's a clear Advantage to the people who are the morning people. Yeah, is that and this ties into what we talked about before which is I You're gonna get four hours, four, whatever. If you wake up at four in the morning, if you like to work between midnight and four in the morning, let's just call it four hours. If you're willing to work on extreme schedules, you can get four hours of true time where no one will bother you, right? And it's four hours, either way you cut it. It doesn't matter if it's 4 a.m. to 8 a.m. or midnight to 4 a.m., right? You can get those four hours. What the key difference is, are they the first four hours of your day, or are they the last? And if they're the first four, then science says that they're gonna be better than the last four.
Andres Preschel: Well, hold on. Yes and no. Yes, to make your point, yes. But I would say no, because there's people that make a living or spend their time doing creative work, and so when they have lower dopamine and higher serotonin, they can be more creative in the evening. So like, for example, I recently met a musician, shout out to John, oh my god.
Brent Sibley: If you're gonna do a shout out, you better know the guy's name. I know the guy's name. I just, I met him briefly the other day. Oh, it's okay. John. No, but it's funny, because I was gonna make this analogy before.
Andres Preschel: I need to pull this up.
Brent Sibley: I was gonna, while you pull it up, I was gonna say, you hear about these people who are like, no, like I do my best work between 12 and four, and I feel like obviously this is just me, like, pulling shit out of my ass, but like, I feel like a lot of the people who say who are those camp, they're doing creative, they're like the more eclectic, they're like, I do my sculptures, you know, from 12 to four in the morning, or I do, I'm writing code. I'm like, it's more creative work, right?
Andres Preschel: Well, yeah, so when they are tasks that are just easy to kind of execute, like just checking off a to-do list, those are typically the tasks you want to program later into the day because you can do them in the morning, but in the morning you want to do the really difficult stuff. Really, really difficult. Like the dopamine isn't going to help you overcome that hurdle of difficulty. So, which I don't know if that's redundant, whatever. The point is, I was gonna mention my friend, before I, as I was typing in John, I realized, it's John Roseboro. R-O-S-E-B-O-R-O. He's a musician, he's about my age, and he's a Bossa Nova musician. He's a badass. And I was having a conversation with him actually on New Year's Day. It was between me, him, and my brother over a bonfire. My brother's also a musician. And they were talking about moments throughout the day where they kind of get the best flow and the best creativity. And so my brother was describing, my brother has another job. I mean, he manages my dad's ophthalmology practice. He went to business school. So my brother just kind of is in a position right now where any time he has a stroke of flow or creativity and he's not busy with work, he'll just kind of make it happen. Like he'll just kind of write a lyric or whatever. John, however, is doing this full time and what John described as his best moments of flow are when he's like about to fall asleep. Like he's about to fall asleep, like he's in like that zone where like his eyes are starting to close and he just like grabs the guitar in bed playing like, like, you know, stroking his guitar. So I'm like, dude.
Brent Sibley: There's something about accessing a different part of the brain, right? Yeah.
Andres Preschel: He's like, he's like, he's like, listen, dude, there's no one bothering me at that time of day. It's just me and my guitar. And I'm like falling sleepy and I'm kind of in like that hazy dreamy state. And I'm like, dude, well, this is really consistent with, you know, a surge in serotonin. And so it doesn't surprise me why, for example, by the way, for those, just to make the point here, A lot of people tuning in either have experience or are familiar with experiences related to psilocybin or magic mushrooms. That works. That upregulates serotonin activity. It's one of the reasons why we get these creative kind of visuals and expressions and feelings and it's because of the serotonin response. So it just kind of goes to prove the point that your endogenous serotonin levels rise later in the evening as you exhaust dopamine as well. That plays a role and it leads you to be more creative. And to go back to our initial point, That might be the most productive thing for someone even someone like you like sometimes as a lawyer as an attorney Sometimes it's not so much a logical but it has to be more Creative in the way that you engage in a problem or you solve an issue. Yeah, you know my my Field I have to use my brain a lot logically and I do a lot of logical work But there is an emotional component. So for example I will develop a lot of like logical seed ideas for content earlier in the day and then as I'm meditating early in the morning and then later in the evening I Sprinkle in like that creative element doesn't help me kind of tell story with that seed idea on it So yeah so that most people can understand and interpret it in a way that makes sense for them in their daily life and in a fun, you know making the science sexy and creative and so that it can really do, so we can really do it justice, because the logical scientific component sometimes goes over people's head. So, just to kind of describe the nuance and prove the point that either one of those can be productive, and in your case, maybe right now, I think it would count to kind of get those 30 to 45 minutes on your own with high dopamine, no distractions, no responsibility, to reflect deeply and really harness that intrinsic drive, and build presence and intention for the day ahead, so that you can modify and be more intentional with your caffeine consumption. And if you're saying that you're not even noticing much of an effect with the pre-workout, maybe what you really need is just to kind of develop that intrinsic drive to move your body in that sense. Something that helps a lot is asking yourself, why am I doing this?
Brent Sibley: Oh, before I forget, too, I want to talk about, it's not caffeine, but yeah, he went down for the count, which is cool, which is where I want him to be. I think it's a good look. He's a cute sleeping dog, but we don't get to see his little cute face, but cyclic dextrin, I want to make sure to talk to you about that. Cyclic dextrin? Yeah, cyclic, I think that's what it is. I can pull it up. It's basically like this, I think it's Japanese invented. It's basically like, because I trained fasted, that's just what I like. I just got used to it and I really like, I don't like, I don't wanna be digesting anything in the morning. Cyclic dextrin is like a easy it's an intro workout. So it's something you drink while you're working out and I've noticed I I've definitely noticed that it makes me feel like more energetic during my workouts and less flat I've tried having like one bowl of white rice like bodybuilder friend told me like try the very beginning of the day Try having like with my coffee in the morning like an hour before my workout having like one one one serving of white rice dude before my work
Andres Preschel: No. No. Don't do that. Wow. And you are not a bodybuilder getting on stage and PC shooting, you know, drugs. No disrespect to your friend. Right. But that is a total bro science. I'm going to be on stage with my fucking steroids flexing logic. OK. I really hate to bash the bodybuilders, but that like starting the day Dude, starting the day with a bunch of white rice totally fucks your glucose levels for the rest of the day.
Brent Sibley: Yeah, I know.
Andres Preschel: You might get a better pump, but bro, there's more to your life than a good pump.
Brent Sibley: But not like a huge amount, like one serving, like one cup of white rice.
Andres Preschel: That's a lot of white rice.
Brent Sibley: It didn't really bog me down that when I did do it, It didn't make me feel lethargic, because it was not a ton. And I was with my caffeine. You're more insulin sensitive in the morning. Yeah, no, I know that. I've heard that. But yeah, I stopped doing it just because it didn't really, I mean, I don't know.
Andres Preschel: Plus, a lot of bodybuilders are in a totally different, their physiology is working so differently, because they're shooting stuff that helps regulate their glucose. A lot of bodybuilders take metformin, which is for diabetics, to regulate the blood glucose levels. Dude, please, please don't do that.
Brent Sibley: Well, I'm not taking anything, I'm not on any gear, but the cyclic dextrin, I did some reach on it, and I asked my friend, I should have asked you, but now I'm asking you, it's only been like a week.
Andres Preschel: I think it's an immediate carb source.
Brent Sibley: It's an immediate, let's actually, let me pull it up.
Andres Preschel: I used to take that back when I was doing road cycling, and I needed something intro workout that would be like. Highly branched cyclic dextrin. Don't quote me on this, but I think it readily will replenish glycogen or keep your glycogen source topped off as a highly branched carbohydrate source, whatever. Honestly, I'm not an expert here. But there's a couple of things I can recommend that I am a little more familiar with that can give you what you want with less Detrimental potentially detrimental effects or without we're still taking advantage of like the fast for example, which beyond Providing a convenient way to consume less calories and therefore establish a calorie deficit on a daily basis helping you lose some fat That's one of the ways that fasting works to improve health, but another way is that you get this intermittent metabolic switch. So you go from the fed state to the fasted state and that ketone to glucose switch on a regular daily basis is super, super, super good for longevity, for improving and upregulating BDNF in the brain, brain-derived neurotrophic factor. So, these are two things that are going to help with neurogenesis, neuroplasticity, synaptogenesis and they're also going to help with your memory. So, that glucose to ketone switch, that's another mechanism by which fasting is helpful and healthy. Now, one thing that you can do to kind of maintain that fastest state, or at least still elicit some of these benefits without necessarily breaking a fast from a metabolic perspective, or at least if you do break it, it's very momentary.
Brent Sibley: It doesn't affect me in the same way that like other ways of breaking my fast would like if I were to break my you know how when like when you break your fast and you Especially with carbs like you get hungrier sooner as opposed to if you're just fasting you kind of kind of can go forever Mm-hmm ish, but like when I take it while I'm working out I feel like it just gets used up immediately while I'm lifting weights and then I go right back to a fasted state I don't know what the science says about that but
Andres Preschel: So again, I think with dextrin specifically, my knowledge is limited, but I want to make sure that we can guarantee, and by guarantee I don't mean, oh, guarantee according to my knowledge and limited knowledge of dextrin, I just mean like actually find a way, because what you want is you want more energy for your workout, you want to enjoy the benefits of fasting as well. I would say that my opinion, what you should do, is instead of taking dextrin, you should take essential amino acids. Because what they do, specifically Keon essential amino acids, and I'm affiliated with Keon. I know it's an incredible brand. They're pretty tested. It's really, really good. The reason why I recommend Keon is because their blend of essential amino acids is identical to human muscle tissue, like the ratios of the different aminos. But the amount of tryptophan is relatively lower. The reason why this is important is because as you do exercise and you break down muscle fiber, Those proteins get broken down into the individual amino acids, and eventually when you get this increase in breakdown of muscle tissue, it goes into the bloodstream, communicates with the brain via the blood-brain barrier, and your brain goes, wow, look at all these aminos, especially tryptophan. Look at all this tryptophan, which is also the precursor of serotonin and melatonin. Look at all this tryptophan. We're breaking down a lot of muscle tissue. Let's pump the gas on the break because, you know, we're doing a lot of activity. We're breaking down more than, you know, we can effectively recover from, just to put it simply. And so that kind of puts the brakes on you. And so in the morning, when you wake up, when you first wake up, There can be a little bit of this melatonin residue as you're proceeding through the day, getting the day started, and seeing this rising cortisol. Cortisol, melatonin are, for the most part, inversely related. So the point is, when you add in this essential amino acid, which is zero calorie, and it's the precursor of protein, it's gonna improve your performance during the workout because it's going to compete with tryptophan across the blood-brain barrier. It's gonna reduce the perception of fatigue, And it's going to immediately give you the building blocks of protein to elicit, you know, mTOR for muscle protein synthesis. And it's going to give you kind of like the best bang for your buck, if you will, at giving you a nice energetic focus for your workout, still give you the benefits of fasting, and then immediately begin the process of protein synthesis. So these are things, these three things are dextrin can't do.
Brent Sibley: Let me pull it up real quick because I want to put it on my list because I don't know why I've slept on essential amino acids. What should I Google?
Andres Preschel: Look up, go on getkion.com and look at their aminos. They have capsules or a powder. So what I'll do is I'll take like two scoops in the morning before a fasted workout and I feel like I'm in a fed state. Like I don't feel full but I feel energized, I feel focused. And you still get a lot of the benefits of fasting and plus it's zero calorie. These are the building blocks of protein. It's zero calorie.
Brent Sibley: Would you ever mix that with like the LMNT?
Andres Preschel: Oh yeah. So my perfect, like my favorite, favorite, favorite fasted pre-workout hydration mix is, excuse me, 32 ounces of clean water, spring water. I'll add in a scoop of either elements either like a full packet of element or as of late I've been doing relight re dash ly te. Okay, which is my opinion a better alternative to element now because The salt they use is Redmond real salt from Utah.
Brent Sibley: So it's got zero getting ads for on Instagram about I don't know which for Redmond and No about other ones saying are that's like shows you theirs and shows you element.
Andres Preschel: Yes, you know ours is better for yeah I think neon is probably one of them. I got ads for that too Anyway, Redmond real salt is gonna have 60 minerals in it zero Heavy metals. Okay, so it's great. Okay. Anyway one scoop of the real light in clean water I do five grams of creatine monohydrate also from Keone and And then I'll add in one or two scoops of the essential amino acids and then I'll do one pack of Timeline Urolithin A which is like superfood for a mitochondria. What is that one timeline? It's by it's mito pure timeline Urolithin a and they have these little individual packets of the urolithin a with like a blueberry powder So it's like this delicious mix of stuff that just gets you. Oh my gosh on a Different level in the morning me that one. Yeah, I'll send it. I'll send all this over So all all this stuff is gonna give you super clean energy caffeine free and Technically speaking it can kick you out of a fast, but I don't care that much It's for a few minutes like you get to experience this while still seeing a lot of the benefits of fasting. It's not Traditional fasting in the sense that you're not eating any calories and now all of a sudden like right We know you're in a more ketogenic state A lot of people think, oh, if I have a little bit of honey, I'll break my fast. Okay, yeah, but it's a little bit of honey. You're going to break the fast for a few minutes and then you're going to jump right back into ketosis.
Brent Sibley: Yeah, it's like it's not about these 15 minutes.
Andres Preschel: It's about implementing like fasting as a part of your life Like yeah, whatever and by the way, I should mention that fasting between men and women is very different Yeah, so for the women that are tuning in I would not Follow the fasting protocols that men are doing. I think you should really take the time and men should do this to men should learn about the female biorhythm and female hormones and how they fluctuate throughout the month and how You know, we should adjust our lifestyle nutrition or fasting and all these other hormetic stressors like calorie calorie restriction Sauna and and infrared light and cryotherapy, you know
Brent Sibley: We're so much different animals. Have you read The Way of the Superior Man? I did the audiobook, yeah. You read it? Yeah, audiobook. I'm reading it. It's amazing. It gives you such perspective on men and women. We are so much different. And to deny that is just like, you're gonna put yourself in such a bad place if you fail to see the dichotomy of men and women and they have their cycles. their energies come from a different place, like masculinity and femininity are, being aware of that is, and then of course the science matters a lot too, a ton.
Andres Preschel: Yeah, the science on women's health is so limited. In fact, last time I was in your podcast studio, I was here with Dr. Jessica DuPont, and she's an expert in women's health and in reproductive health. And we spoke about this, I mean, We really went deep on on the differences in our physiology and and how someone can how how men and women can cater to Women's physiology and in the modern day because this science of the research is so limited. Mm-hmm. So now we're starting to uncover Some good science that suggests what kind of lifestyle changes we can make so that we continue to be as complementary as possible Because we are two different
Brent Sibley: It's almost like we're two totally different creatures So let's I'm gonna stay I want to like finish the loop. Yeah. Yeah, I agree 100% of that and it's helping me like with my wife and just like understand how things work, but I wanna, do you think I could have, so that drink that we talked about, like this ultimate first thing in the morning, whatever. Do you drink it before you work out? Does it matter if you're drinking it while you work out or before or?
Andres Preschel: So what I would do is if, because I know that you have like, between the time you wake up and the time you're exercising, it's typically like within 60 minutes, right? Within 60 to 90 minutes.
Brent Sibley: I mean, I could change it. For me, I wake up at 6.30. Let's just say I'm gonna change that to six. Let's say I wake up at six, have my athletic greens and water right away, have my coffee at seven, and then get rid of the kids and stuff at eight. Then I could have my whatever it is, workout, drink, I could have it on the way to the gym while I'm working out. What I've been doing now is I have the pre-workout right before I leave the house so I take 20 minutes and I like usually I'm reading because I'm getting caffeinated from the pre-workout and then right I finish it and then I make the cyclic dextran and I bring that and I drink that while I'm working out.
Andres Preschel: So, get this, the concoction that I just described, if that's the only thing that you were having in the morning to hydrate, then the 32 ounces plus everything else would make sense. Now, if you're already hydrating with some athletic greens, you have a little bit of hydration in the morning. strictly drinking this pre-workout, then I would do the same concoction but with relatively less water, so like 24 ounces of water, so that the concentration of electrolytes is relatively higher, which is going to be much more beneficial for exercise since you're sweating and losing a lot of electrolyte. So if it's just general hydration, a little more diluted, if it's pre or during exercise, especially if you're outside. If you're outside, if you're in Miami, outside doing this.
Brent Sibley: No, I don't want to do that. I hate that.
Andres Preschel: I sweat way too much. I would suggest increasing the concentration of electrolyte, even more so, so diminishing the water even more, like 20 ounces of water. Make it even stronger. Yeah. So in your case, I think generally 24 ounces of water and drinking this Like maybe having half of it in the half hour leading up to the activity and the other half during. That's what I would suggest.
Brent Sibley: And can I put my pre-workout in that too?
Andres Preschel: You can.
Brent Sibley: Maybe I would go down to one scoop. So I would take out the cyclic dextrin and then make a concoction.
Andres Preschel: It's going to be quite the concoction, but yeah, I would experiment with it. Why not? Yeah. Make sure you get one of those like little… Mixture tools, you know what? I mean?
Brent Sibley: I have one of those. Yeah. Okay. Well, I have a Yeti that I use the firm Yeti cool that I that's a 32 ounce and I Put a product a little bit lower. Perfect. Then I just scoop everything in shake it up. So one ice cube Which actually I've been taking the ice cube out because the water is already cold for my like home thing. So yep and then I'll just sip that and then how do you filter your water at home? I Yeah, this probably needs to be upgraded, but we get the gallon, the six-gallon jugs delivered in plastic bottles. Of spring water.
Andres Preschel: Yeah. Okay. I would suggest, you own your home, right? Yeah. I would suggest that you install something central to the house that filters your water, like really filters it. I'm talking like reverse osmosis, then remineralizing it, I don't know if it's energizing, ionizing or energizing, I forget the word, but there's all these different things you can do to water to make it more biologically consistent. Now there's people that are adding in structuring units to the water filters to have structured water. The science and the data here is a bit limited, but there seem to be benefits of consuming structured water.
Brent Sibley: And you can just buy a unit that does it all, and just put it somewhere, connect it?
Andres Preschel: Yeah, so Greenfield Water Solutions, they have a home unit. I just got one for, because I'm renting my place, so I got one under the sink, and it's a five-stage filter that then remineralizes, structures, and energizes the water.
Brent Sibley: Expensive?
Andres Preschel: It was that was $1,200 and it's the whole home. I think it's like $5,000. Oh, oh to make to put it on every outlet No, if I just wanted one place, okay, we all got all of our drinking water Oh, then then just do it the the benefit of this is that you also want to shower with clean water Okay.
Brent Sibley: Yeah, so but you probably get a lot of benefits from changing the drinking water. Oh, I mean
Andres Preschel: But when you're showering, showering, honestly, is kind of like drinking the water in the sense that it goes into your skin.
Brent Sibley: Yeah, you're absorbing a lot.
Andres Preschel: Interesting. But on top of that, you're inhaling the water vapor. And, you know, now that we have – I actually want to use the screens for something if it's cool with you.
Brent Sibley: Yeah.
Andres Preschel: Let's go on the – go to ewg.org and look up the tap water database. So just go to google.com. Yeah, ewg. Look up ewg tap water database and then look it up by – look up your zip code. Let's see if I can do it if I can do this is gonna be I mean almost everyone on the podcast right now I can do the same and I think most people will be shocked by what's in their tap water.
Brent Sibley: Oh, it does like Let me let me see something here. Let me see if we can do it
Andres Preschel: So in my case right now, I've got a Symbiotica shower head filter in my shower. In my bathroom sink, I have a Filter Baby filter. And then in my kitchen, I've got the Greenfield Water Solutions 5-stage with the add-on structuring unit. remineralization Unit and once I get my home, which is probably gonna be within the next couple of years. I'm gonna get like a whole house Filtration system because then it's also like alright what kind of water am I washing my clothes in you know, Dave?
Brent Sibley: Can you cut can you can you? Can you make it so that you can see my phone? Oh
Andres Preschel: That's awesome, man.
Brent Sibley: Yeah, you could do it, right?
Andres Preschel: You did it, Dave?
Brent Sibley: Yeah, I see it. So let's put in 3317. You put your zip code in? Yep. And then it just shows you.
Andres Preschel: So I think it's like view report.
Brent Sibley: Should I enter it again here?
Andres Preschel: I think you have to scroll down. Once you enter it, scroll down.
Brent Sibley: This is not the right one. Let me see.
Andres Preschel: Yeah, view utility. Okay, so eight contaminants. Well, there's 24 total contaminants detected. Eight of them exceed EWG health guidelines. So let's go ahead and see. All right, so arsenic, heavy metal, has 243 times the health guideline. The potential effect is cancer. Chromium, 4.3 times the health guideline, potential effect cancer. Haloacetic acids, HAA5, potential effect cancer, 286 times. So that's like 28.6 parts per billion, and what they recommend is anything below .1 part per billion, just to make the point. Halo acetic acids HAA 9 627 times the guideline cancer I mean and there's you know, the list goes on Yeah, the point is that you don't want to be drinking this stuff. You don't want to be showering it you probably don't want to be washing your clothes in it and like It's not so much. It's not just that Like, yeah, the one-off scenario, okay, I guess that's fine, but remember, you're going to be in the house for decades. Yeah, we're going to be there for the next 20 years. You shower and drink water every single day, all day long. That's wild. And the crazy thing about these heavy metals is that they bioaccumulate. They build up in your body. Yeah. So, I actually did a podcast yesterday where I spoke about, I made the point describing the heavy metals in our ocean and how it influences the fish that we eat. These bigger species of fish that are higher in the trophic levels, that are higher up in the food web, they have the highest concentrations of heavy metals like mercury because they bioaccumulate and they biomagnify. And they go up the food chains, literally, right? Yeah. I think it's a crime. to feed a child swordfish or a big tuna because it's a small person and the concentration of mercury is so high. Wow, that's crazy.
Brent Sibley: And so think about the chronic effect.
Andres Preschel: My kids won't eat that, but man, it's scary. And so there are a few ways to counteract this. I really don't want to fearmonger. I really am not doing this to scare people. I just think that it's like an easy win to counteract the environmental the toxic environmental load that might seem small on a daily basis, but if you look at the vast scope of your life in the next 10, 20, 30 years, Like it's going to build up and when it becomes a problem, it's going to be a big problem. It's too late. So anyway, you can upgrade your water filtration and purification and then I would also suggest adding in like chlorella for example which is a microalgae which can bind like the chlorophyll in there will bind to these heavy metals and can detoxify them. I mean, just generally eating dark leafy greens will do something similar. In fact, when it comes to eating like red meat, a lot of the charring that you see on red meat when you grill it has HCAs, heterocyclic amines, which are associated with cancer. They are carcinogenic. And by eating dark leafy greens with your red meat that has charring on it, it'll bind to the HCAs and it can detoxify them. So, the point is that most of us should be eating more dark leafy greens. Chlorella is a very easy, simple and efficient way to do that. I recommend the brand Energy Bits, chlorella and spirulina. It's the highest grade, super high quality. So yeah, man, you have to be more careful. And then also, consuming selenium on a daily basis or every other day, like from Brazil nuts, which can bind and detoxify. Selenium?
Brent Sibley: Yeah. You ever see the show Dr. Pol? No. He's an animal vet. It's my wife's favorite show. It's like the perfect thing for her to watch before she goes to sleep. It's like a veterinarian who who just heals animals and feeds them. It's a great TV show. It's randomly, there was a dog that was, a pack of animals on the farm that was dying and all they needed was selenium. It's just funny, last night. We got down the water rabbit hole because we're talking about my perfect pre-workout drink. I'm gonna go down to one scoop of pre-workout, which will drastically reduce my daily caffeine by 40% or 30. One scoop of pre-workout. Essentially amino acids. My element packet. I can do this all together, right? There's no reason why I can't do it all together, right? And then one other thing that I have bookmarked, right? Mitochondria or something.
Andres Preschel: You can, I think it's cool to do, yeah, the MitoPure timeline supplement. It's like a powder and it contains urolithin A. I just did a podcast with Dr. Emily Werner. She has a PhD in this stuff. So that's all for today's show. Thank you so much for tuning in today. For all of the show notes, including clickable links to anything and everything that we discussed today, everything from discount codes to videos, to research articles, books, tips, tricks, techniques, and of course, to learn more about the guest on today's episode, all you have to do is head to my website andrespreschel.com. That's A-N-D-R-E-S-P-R-E-S-C-H-E-L.com. and go to podcasts. You can also leave your feedback, questions, and suggestions for future episodes, future guests, so on and so forth. Thanks again for tuning in and I'll see you on the next one. Have a lovely rest of your day.