In this enlightening follow-up episode, Brent Sibley joins me as we continue our exploration of health optimization and personal development. Together, we share insights into harnessing the power of circadian rhythms, refining workout routines, and making intelligent lifestyle adjustments. Our discussion highlights key strategies for anyone aiming to elevate their daily life, boost physical fitness, and cultivate overall well-being.

We dive into the benefits of synchronizing daily habits with natural circadian rhythms, stressing the importance of sleep, energy management, and the profound impact of custom-tailored exercise plans. Our conversation underscores the significance of listening to and understanding your body, advocating for a balanced approach to health that prioritizes recovery and smart planning.

This episode is an essential listen for those passionate about advancing their health and fitness journey. Drawing on our experiences and expertise, Brent and I offer advice on optimizing nutrition, exercise, and lifestyle habits for enhanced results. If you're ready to transform your approach to health and uncover the potential within, join us for an episode packed with actionable insights and the encouragement to pursue peak wellness.

Key Points From This Episode:

Creatine for cognitive performance [00:04:42]
Mushroom coffee options [00:07:53]
The impact of alarms on sleep [00:13:03]
Shifting Sleep Rhythms [00:15:56]
Nasal breathing benefits [00:21:02]
Alcohol and social reasons [00:25:32]
Alcohol alternatives and party guide [00:29:13]
Supporting circadian rhythm [00:33:40]
Kava as an alternative option [00:35:34]
Nicotine and Parkinson's prevention [00:41:13]
Nicotine and caffeine comparison [00:44:19]
Nutrition and exercise relationship [00:48:27]
Walking for fat burning [00:52:13]
Optimal eating and sleep habits [00:56:24]
Ketogenic state benefits [00:56:55]
Valentine's Day episode planned [01:00:29]

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Andres Preschel: Most supplement companies, especially pre-workout supplement companies, don't third-party test for purity. There's a lot of crap that they add in there. It can have heavy metals. So I would say a couple of suggestions. Go with small batch coffee. I love Madcap. I don't know if it's organic.
Brent Sibley: Is there a mushroom coffee that you know about that you like?

Andres Preschel: I've heard about this lately. Everyday Dose is my favorite. Mushroom coffee? Yeah. Oh my gosh. I'm so glad you brought this up. Everyday dose is my favorite because It has a small amount of caffeine. I think it's like one espresso like happiness, but it's like 25 milligrams It's like some like 25 50. Yeah, and then it's got cordyceps lion's mane It's got I think as well, yeah it is and Every day everyday dose, but then it also has MCTS minute medium chain triglycerides, which you're gonna facilitate energy production when you're in a fasted state It's got Collagen and it has essential amino acids extracts. It has essential amino acids as well That stuff is amazing and it tastes like coffee. It tastes great I love everyday dose 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 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 by optimizers 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 chemical processes that you're supporting with magnesium. And 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. The best thing with creatine is, like, some people are under the impression that it can help with their workout performance. I think it's more so like a passive effect just as you load up on creatine and keep your stores high. But what we do know is that creatine supplementation in the early morning can improve cognitive performance. It's been shown in the research to support cognition, especially when you're sleep-deprived. So, like, if you're sleep-deprived and you have creatine, you're going to be a lot sharper, quicker, faster, because the brain uses creatine, like the body, as a substrate, as a fuel, as the most efficient fuel source to increase the speed and propagation of nerve impulses.

Brent Sibley: So, just optimizing, you'd prefer in the pre than the post?

Andres Preschel: Yeah. It doesn't matter. Yeah, you're probably going to have better cognition, cognitive performance, and while Exercise is mostly physical. There's huge Cognitive no clear mind during exercise is good.

Brent Sibley: Is there anything else? I'm leaving out or so.

Andres Preschel: It's it's the water creatine Electrolytes essential aminos pre-workout your litany Six things. Yeah, that's a lot five ingredient I'd say at a bear like if most people tuning in and want something realistic that will work well for them Just clean water like spring water Creatine and the aminos or just the electrolytes. Well, yeah, we'll really upgrade your morning like mental clarity energy and focus

Brent Sibley: I might actually do, what I might do is because I'm going to push back my coffee, I'm going to do the athletic greens and then I'm going to do the electrolytes as like a way to bridge the gap where I can sip on something, but whatever. And then I'll do everything else. So we'll see I'll play around with it. Yeah, obviously like talking about it helps Yeah, you figure out my strategy and I think taking my pre-workout down is is probably a good idea I'd rather it's probably more useful for me to use that other 160 grams of milligrams of Caffeine like right when I'm walking into the office anyway, yeah, you know and then that way I it'll be more effective, so I think it'll be smarter.

Andres Preschel: When it comes to caffeine, do you really enjoy the flavor of coffee? Would you be willing to swap, let's say, coffee for a green tea, matcha?

Brent Sibley: No, in fact, because I know that coffee, now it's coming out that has a lot of mold and bullshit in it.

Andres Preschel: Most big coffee brands do.

Brent Sibley: Yeah, so I actually did an experiment where I just had no coffee, and I just waited an hour, and then I just had my pre-workout. because I just figured it was probably a more reliably clean source of just, it's just pure caffeine and like a caffeine pill.

Andres Preschel: It probably doesn't have the mold and stuff in it. So yes, I think that's a really good intention and logically that makes sense, but then I would argue, just playing devil's advocate here, most supplement companies, especially pre-workout supplement companies, don't third-party test for purity. There's a lot of crap that they add in there. It can have heavy metals. So I would say a couple suggestions. Go with small batch coffee. I love madcap. I don't know if it's organic.

Brent Sibley: Is there a mushroom coffee that you know about that you like?

Brent Sibley: I'm gonna it's coming tonight Amazon tonight I guess I'm gonna have it tomorrow morning perfect

Andres Preschel: So a lot of these smaller batch coffee farmers, getting your stuff certified as organic is a very tedious and expensive process. So honestly, I'd say that they might be organic, but they might not say that they're organic. The point is it could be a good alternative and then you can be sure that they're not going to have mold because the mold is typically in these like really big Coffee makers and coffee farmers there. They have these massive shipments, you know, they dry the beans really hard at that exactly so you can get a lot of the crap in the in the coffee beans and

Brent Sibley: I'm curious if I would benefit from working, like being alone by myself and working, like as soon as my wife and my kids go to school in the morning, if I would better off just like going to the office or just going to my home office and just working from like 8 to 11. Rather than doing exercise rather than doing my exercise The reason I do it this way is it makes sense like I can go to the gym right away I can get my exercise I can come home shower up put on my work outfit and then I can still be like in like lawyer mode from like 11 from like 10 30 11 to like 7 o'clock and get like my full day of like being presentable versus if I were to work for three hours and then go to the gym and then shower up and change. Now it's like afternoon. I feel like I might never, um, I might never get dressed for the day if I did it that way, which is important when you make your own schedule, you know, in the modern world now that I live in, that I've created for myself. I can do my day in any order I want, for the most part.

Andres Preschel: So, I don't know. What do you think you can best adhere to, long term?

Brent Sibley: The schedule that I'm doing now is very sustainable for me. Like, very. It gets me everything that I need. So, I'm hesitant to, I mean, I'm always looking to make improvements to see. I could always try and see how I'd like it and go back. But, I do really like, I've always liked working out in the morning. It's just so, It's a trade-off, though. I know that the first few hours of the day are great for big thinking and getting stuff done.

Brent Sibley: No, but they can also be great for exercise.

Brent Sibley: Yeah, for me, the thing that I'm trying to move forward the most in my life is my fitness and my health development, so that's why my exercise comes first. if I start going about the day and I start not exercising, like, now this happens, now I gotta put this fire out, now something comes up with the kids or the firm or content, and before you know it, the gym just doesn't happen. So if you put it first, it happens. So I don't know. I don't know where to start. Yeah, I don't know what you think.

Andres Preschel: I think that we should just try to work with what we've got because it seems like that is creating a certain level of structure and stability in your life that has so many benefits downstream. So I would say let's make this adjustment where you're waking up 30 minutes, 30 to 45 minutes earlier, having your walk, maybe hydrating, getting some kind of light, whether it's sunlight if it's that time of year where you have sunlight early on.

Brent Sibley: You think I should do the light alarm as opposed to the sound alarm?

Andres Preschel: I think it can help. If you're waking up before the sunrise, I would use the sun alarm that lights up the room. I love that thing.

Brent Sibley: I use it all the time and that's the only way I could wake up at like four in the morning. It gives you that natural response in the body.

Andres Preschel: I hate alarms. They've done studies, and I want to make sure, by the way, all the studies that I'm mentioning, I want to find them and send you the links for those who are curious and want to go deeper. And so people know that I'm not just talking out of my ass. But there's actually been studies done that show that just the act of setting an alarm diminishes sleep quality. Yeah, there's something about something about knowing. Yeah. Yeah that and then knowing that it's probably something important you have to wake up for so it's like the fear of what if I miss the alarm what if the power goes out like you know it's like this worry of like oh my god I have to make sure I make that commitment so it's like if you find a softer way to wake up plus If you look at the actual sleep cycle, you should only really be waking up in a light stage of sleep, in that REM phase.

Brent Sibley: This is mostly just selfish, I want to re-emphasize this to my own self. when you are waking up like early-ish, like I'm not saying like when you're waking up, when your body naturally wakes you up at like the seven and a half hour mark or six and a half or whatever, everybody's probably a little bit different, but like for me, and we've talked about this before, That is like the sign of peak function and performance. When my body wakes me up, it's like a highly energized wake up, no alarm. It's just like, yeah, this shit is dialed in. When you're waking up at the right, and obviously your body's gonna wake up right at the perfect,

Andres Preschel: Cycle right cuz it's yeah, your body has a way to do your body's so brilliant and You know going back to one of our earliest points on this episode. It was this theme of circadian biology and consistency in your in your rhythm which then elicits and orchestrates all these other functions in the body, so I if you have that consistent time that you wake up and then you start to get sleepy, that's a good sign. You want that, because it reflects consistency in other mechanisms in your body, considering that it's so far upstream. So, a lot of people have a set time that they generally wake up. You can adjust that ever so slightly by going to bed earlier, and I would do this incrementally. If you want to wake up an hour earlier, I wouldn't say, all right, go to sleep an hour, earlier starting today, I would say, alright, do this in increments of 10 to 15 minutes so that your body kind of works with you. And then another way that you can kind of like expedite the process of shifting the rhythm a bit is when you wake up in the early morning, make sure to get sunlight and some kind of movement, maybe even some deep thinking and responsibility to kind of like elicit that cortisol response, that endogenous cortisol response earlier in the day that then allows you to accumulate melatonin earlier in the day. So that's how you can really expedite that shift, you know, beyond just like waking up and going to sleep at a certain time or at least going to sleep earlier. in the morning, lights on, movement, responsibility, the three things that are gonna give you that endogenous cortisol response.

Brent Sibley: What was it, responsibility?

Andres Preschel: Some kind of responsibility, so doing like work. Oh, like something focused? Yeah, like. Yeah, okay. So as soon as you wake up, doing that so that you can shift the cortisol response and therefore shift the melatonin response and kind of build that.

Brent Sibley: Is that where the making your bed thing comes from? It can, I mean it's.

Andres Preschel: You've heard that, obviously. Yeah, but I wouldn't say that's gonna be as potent as like, You know exercise or light or like doing a difficult task like yeah, that's a quick win and it's a it's a way to kind of start the day with the wind, but There's other things you can do that are more potent, especially when it comes to adjusting your chicken So that on this topic, um

Brent Sibley: Do you feel like the whoop is trying to push people to sleep a little bit more than they need to? Because I feel like it does. But it has helped me. I went through a period of time where I was probably only sleeping six hours a night. I was going to sleep at 10 and waking up at 3.45 or 4. And it felt great, but I definitely think that eventually, it was subconscious for me, but I think I got sick, and I just think that eventually my body was just like, no, you need more sleep. So I definitely think that's probably too little sleep to get for me. I mean everybody's different But I'll go to sleep at like 10 o'clock and I'll wake up at 645 and it'll say that I like just barely got enough sleep and that's a lot of fucking sleep That's a lot of hours in bed.

Andres Preschel: Not necessarily.

Brent Sibley: No, but yeah, okay, so I don't know but I'm saying like I'll put my phone down and and I'll put my head on the pillow at 10. I know that I'm at least, I know that I'm passed out. I'm not conscious by 10, 15, 10, 20 at the latest, because I'm lucky. I just, I go to sleep pretty quickly.

Andres Preschel: You mind if we see your sleep scores? Yeah, like let's let's because I've seen them with them through the monitoring But let's put them up on the screen to show people and I'll kind of take you through Yeah, yeah for sure. I'm noticing in and how we can adjust My sleep scores lately.

Brent Sibley: I've been going to sleep a little bit too late but because I've been playing poker on my phone, but Are you wearing your optics? I'm not always you should I know I know I know And poker is one of those games where like you don't need to see the colors per se to make you kind of do though But you do You don't need to see the colors, but it it makes it easier to I specifically turn on the four color deck because I have bad eyes and it helps me. But if I were to switch to an iPad, it would make everything bigger. But then if I switch to an iPad, then I'm not as mobile. But anyway, so here's my today sleep. Eighty five percent.

Andres Preschel: So I think that is like just such an easy one for you. Ready to rock. One hundred percent. OK, shift mode. OK. And Rob, thanks, man. Like, I got to make that a priority.

Brent Sibley: I have them there. I use them, but I don't make it. I'm not it's not like autopilot yet for me.

Andres Preschel: Yeah, let's do that, man. Get the best of both worlds.

Brent Sibley: 85, 94% the night before. You mind if I see it?

SPEAKER_00: Yeah, yeah, yeah.

Brent Sibley: Here. You have access to it.

Andres Preschel: Yeah, which is cool, but I want to show people everything here. So sleep performance Nice, bro. 94 percent high recovery score like really good strain All right. So let's go into this Sleep and check out the shout out to my poker friend.

Brent Sibley: Jason. I won't say your last name But he just got the whoop and he was asking no I was gonna say dude.

Andres Preschel: Oh my god.

Brent Sibley: No, no, no, uh but Jason, this part's for you. Because he was asking me all these questions about the poker game the other day. About the whoop? About the whoop.

Andres Preschel: Tell me you know a guy that might be able to help.

Brent Sibley: Yeah, he'll actually, he might be interested in talking to you because he's on a big health and fitness journey.

Andres Preschel: Dude, check this out. Your efficiency has been pretty good, man. This is really good efficiency.

Brent Sibley: Let's actually look at… Well, there's one main reason why I'm healthy right now, and that's gonna be the next big topic that we talk about, and that's because I don't fucking drink alcohol.

Andres Preschel: Beautiful.

Brent Sibley: We're gonna talk about that next, but let's focus on this.

Andres Preschel: Love that. Let's see, HRV trend. You have really good HRV too. I mean, HRV is the most subjective biometric, but high number is a high number at the end of the day.

Brent Sibley: It's because I'm not skipping my cardio, guys. I've been trying to tell everybody, don't skip your cardio.

Andres Preschel: And it's something that I would add in. If you're feeling really comfortable with your cardio, make sure your nasal breathing exclusively when you're doing zone two cardio training.

Brent Sibley: I'm not. I have done it before. I've done it, but I'm not doing it.

Andres Preschel: I would start to do it because it is going to elicit more of this air hunger because it's a slower way to breathe, but it is a more efficient way to breathe. And by experiencing that small amount of discomfort, that discomfort, just like with exercise, pain and discomfort, it drives the positive adaptation. You're going to improve the anatomy and physiology of your respiratory system. And you're going to boost your lactate threshold, your CO2 tolerance, and these things are going to elicit benefits in VO2 max, cardiovascular function, downstream longevity.

Brent Sibley: The leaner you get, the easier it is to breathe out of your nose, too, I think.

Andres Preschel: Well, you're also carrying less body mass, so technically you should see an increase in your VO2 max. Yeah, and then yeah, I mean as you lose like obese people have no for sure forced to breathe more through sure you have more body fat around your neck and face it can be more difficult to nasal breathe and if you're generally inflamed and You know most people that are overweight and sick. Yeah, they have this over the chronic inflammation and That can make it more difficult to breathe so Anyway, dude, I'll tell you what I think your scores have generally been on an upward trend since we got started Respiratory rate is increasing ever so slightly So check this out the respiratory rate Is something that I think we can improve and it's an easy you can get an easy win overnight By wearing mouth tape to kind of get into the habit. I have it.

Brent Sibley: I ordered it.

Brent Sibley: I used it and then I

Brent Sibley: I got a cold where I couldn't breathe out of my nose and then I just kind of abandoned it. So, but I don't have it at all now.

Andres Preschel: So I should definitely go back to that. Yeah. Well look, I mean you started back in November with a 16.1, we made it down to 15.9 and then now we're at 16.0. I think we can get this down to below 15.5 and as you get healthier. Respiratory rate? Yeah.

Brent Sibley: Is that just amount of breaths per minute?

Andres Preschel: Breaths per minute. Yeah. Respiration per minute. I think that nasal breathing while you sleep, guaranteeing it through mouth tape is going to, like I said, improve the anatomy physiology and from the physiology perspective, you're going to see an increase in your CO2 tolerance so you can withstand that air hunger better and you're breathing more efficiently and more efficiently and more efficiently. And then that carries into, that plays an important role in your fitness and your workout sessions. It's just like a free win that makes the sleep better and makes the fitness better. Actively and passively, like short term and long term. Resting heart rate, you went from 53 down to 52 and now you're at 54. I'd say that the relative increase in caffeine consumption might have something to do with this. HRV's pretty good, let's see your resting heart rate. Okay They strain Sleep performance hours versus need Yeah, I'd say generally man things are looking much much better time in bed Hmm Consistency So check this out. This is like that of all the measures that I've checked so far This is one where I think we can see the most improvement and it's in the consistency of sleep So in November and December you had 83 and 86 percent consistency Respectively and right now this month. You're at 69 says it minus 20% difference and that's gonna help support everything else So was that how consistent my bedtime is? Yeah Okay. Yeah

Brent Sibley: Yeah, I was actually watching a podcast with the girl. I don't know her name. She's the top dog of Metrix at Whoop.

Andres Preschel: Yeah, I had her on the podcast too.

Brent Sibley: What's that? Kristen Holmes.

Andres Preschel: Yeah, she was on Diary of a CEO. Yeah, she was on Diary of a CEO like two weeks after I had her on the show.

Brent Sibley: You had her on your show? Oh, sick.

Andres Preschel: I was. Epic podcast, man.

Brent Sibley: Yeah, super. And she was basically saying a lot of stuff. But how consistent you're like, how can if you're always asleep from like 10 o'clock to four o'clock in the morning, like you'll be OK. And if you're not, you're might be in trouble.

Andres Preschel: Yeah.

Brent Sibley: Yeah. Which is interesting. Yum. But.

Andres Preschel: So alcohol.

Brent Sibley: Oh, yeah. So alcohol. man it's uh i feel i do feel like The main reason why people drink alcohol now is for social reasons. I think it's getting to the point where everybody knows it sucks. It's so toxic. It's so bad for you. And it's one of those things that, like everything, the older you get, you're still really young. How old are you? 26. So you know what the science says, but you don't know. You're not going to know. 10 years from now, you're going to call me, and you're going to be like, you told me. I don't drink. You don't drink at all.

Andres Preschel: I mean, last night I had, whenever I drink, I drink like twice a year. I have red wine once a month. I have a real drink maybe twice a year. Anytime I go and drink, it's the best. I go to the bar and I say, give me the most high-end silver to steal that you have, one or two shots. That's it. Last night I paid like $60 for two shots and I was having a great time. That's it for me.

Brent Sibley: So as you get older, it gets way, way, way more difficult to tolerate and. I think this is pretty much, bless you, I think this is like obviously science too, but the less you drink, the more, the stronger it becomes. So like if you never, if you hadn't had a drink in a year, if you haven't had a drink in a year and you have a large cocktail, like you're gonna feel really sick because like for me, I also think that I might have some kind of condition where I'm like a legitimately allergic to it now because I have, what happens to me is if I drink, I can have one drink, but it's somewhere between two drinks, somewhere between like one and a half or two and a half drinks in that range. And I've tried it with everything. where I get that reaction where I pass out peacefully, like normal, and then I wake up an hour to two hours later with a super increased heart rate, and I'm hot, and then anxiety kicks in, and it takes me somewhere between an hour to four hours to be able to fall back asleep. And those are the worst hours you could ever imagine. I haven't gone over three drinks now in like three years or four years because I'm so scared of it. But on this last family vacation that we went on, I had like two and a half, like two beers and a cocktail. I woke up in the cabin and I was awake for four hours and it was the worst. It was the worst. I don't know So I'm really just like I'm done with it. I don't want to drink. I mean, I already don't drink really at all I drink maybe I was drinking maybe like once a month twice a month But it's just so painful for me and it sets you back. My whole next day is fucked because of the hangover and because of the lack of sleep. And then I'm still off for another day or two. And now the science is like, it's so obvious that it's all BS. Having one or two drinks is good for you. No, Huberman's now blasted that. Everyone knows it's total BS, shouldn't be drinking at all.

Andres Preschel: I'm going to send you, I actually created a KYP Know Your Physio, that's my brand, Know Your Physio Party Guide that tells you exactly what to do the night leading up to drinking, but while you're drinking, and then after. Let me send this to you right now. And it will it it offers some alternatives to alcohol so such as you know kava root and also hard ketones which are Ethanol-free, okay, so they're not gonna put a burden on the liver. They're not gonna be toxic They're actually gonna improve sleep like the ketones are gonna boost sleep the kind of how we found that one That's how they call the keto haul. Yeah. Yeah. Yeah, that's that's good Kava kava is also it's awesome. Like the true kava brand makes really high quality kava you know Concentrates and drinks and these are delicious. They really work as like social lubricants like they really open you up Give you that social boost without like the toxic effect or yeah, so let me send this to you right now I'm going to Air drop this to you. Okay. I'd love for you to open it up just to show people What this looks like? Here, I think we can tap our phones and it'll work.

Brent Sibley: No, I disabled that. Oh, okay. Because I have two iPhones because I have a poker phone, so they're always tapping. I got it though, nonetheless. It's coming through now.

Andres Preschel: Nice. Yeah, go ahead and open it up. I'd love to show people this guide.

Brent Sibley: This is so cool. This is great that you made this.

Andres Preschel: Yeah, man. So, when you pull that up, you'll notice… Oh, yeah.

Brent Sibley: Now I learned this. If we do everything on the phone sideways, it'll be way better for… Beautiful.

Andres Preschel: It'll be way better for… So, check it out. There's a general supplementation protocol to detoxify the toxic effects of alcohol. So, we have NAC support. You know, your glutathione level is really important in toxin in the body. Vitamin B complex. Alcohol depletes B vitamins. Magnesium as well. It'll deplete magnesium. You saw your data, I guess. Activated charcoal to bind to the alcohol chlorine spirulina just to clean up the toxins So anyway this notice that this has like a purple theme This is like leading up to this and just passive things that you can do to just generally support your detoxification pathways Be my be mindful of choices, you know, whatever snacking wisely Dance move your body Now this is like right after like like maybe like on your way home or after drinking so, you know rehydrating with electrolytes Not too much because you don't want to have to wake up and use the restroom, but definitely rehydrating. NAC, 5-HTP to support serotonin, L-theanine, melatonin potentially, and the day after, so this has a morning theme. Sunlight and movement, nutrient-dense breakfast, hydration, cold therapy will help as well.

Brent Sibley: What about the people that party with doctors and nurses and then when they go to sleep, they get the IV bag?

Andres Preschel: Is that like a legit hack? Yeah, it can be, yeah, for sure. So that's popular right after night of drinking and also in the morning.

Brent Sibley: But I've seen people just get the IV the whole night.

Andres Preschel: Really? Just go to sleep with the IV in. Yeah, I mean, I guess you can do that, yeah, for sure. If you can afford it. Because the diuretic effect of alcohol, I mean, it causes you to lose minerals, B vitamins, and the main reason why you feel hungover in the morning, the main driver is dehydration. Alcohol acts as a diuretic and it causes you to lose so much water that your urine is clear. So some people are under the perception that they're hydrated, but they're actually losing so much water that it looks clear.

Brent Sibley: Is that why your urine's usually, if you're being, for me, I feel like my urine's very yellow in the morning and then it's clear the rest of the day.

Andres Preschel: Is that like very, I mean, you're hydrated. So while you sleep, you're losing a lot of water through breathing mostly and a little bit of sweat. So it's not uncommon to lose five pounds of water while you sleep.

Brent Sibley: Oh yeah, I usually lose five pounds exactly. My nighttime, I'm 200, so I'll go to sleep at 205 and I wake up at 200.

Andres Preschel: Yeah, so when you wake up in the morning, that's typically when you're the most dehydrated. so as you Rehydrate especially with that, you know with your morning Concoction and then pre-workout like all that then you're hydrating up right then your urine isn't even more clear It's it's typically urine is the most yellow You know first thing in the morning that makes sense. So then we've got the morning sunlight the blue eye blocking consistently these are like the passive things that you can do just kind of Support the circadian rhythm because I think the worst thing is like You know, you go out at night, you get drunk, you get terrible sleep, you wake up late. And then from then on, like the real issue is like that perpetuates into a really poor sleep cycle. And then it takes you, whereas it can take you a day to recover, it would take you a whole week or two weeks to recover because you've screwed up your circadian rhythm.

Brent Sibley: That's the way I first found out how important the circadian rhythm was, because I've always thought, oh, like I'm hung over. It's because I drank too much. And then I played poker till six in the morning, dead sober one night, and I got a huge hangover. And I'm like, wait, how do I hang over? I didn't drink. I'm like, oh, it's because I stayed up really late. You can get a hangover just from that. And that was kind of what set me on my path of figuring out. how strong the circadian rhythm is. Back to alcohol. Alcohol is, I, even though, okay, so even though I was drinking once a month, let's just call it once a month for two drinks, I still feel like that, eliminating that completely is actually a big deal. Or either not eliminating it completely, but if I'm in a social situation where I'm drinking, if I can, because if I have the two drinks for me, the two or three drinks, I might incur that real sleep disturbance, whatever. If I can just have a half a drink, and socialize, then I feel like the sleep disturbance will go almost to zero. And that just takes a little bit of discipline and willpower and just understanding. And then my workout the next morning doesn't get messed up, my diet doesn't get messed up, my discipline doesn't get messed up, nothing really bad happens. So it's just a matter of just realizing how bad it is. I don't know, it's just, I hate it. I really hate it. I don't, I just.

Andres Preschel: Dude, try the, have you tried kava yet? No. Oh my gosh, please, please, please, please get some kava. Dude, you can have this multiple times a week. You can have this whenever you want. And it just kind of opens you up. Okay. You know, and it's honestly something fun you can do with your partner.

Brent Sibley: Honestly, it's not, I'm happy to try it. I think it'll be cool, but like, for me it's like, It's more just like the social thing. It's like everyone's ordering a drink. You know what I mean? No, I know, but I have to like bring my, like if I'm going to like a happy hour or I'm going to a business dinner.

Andres Preschel: Check it out. You know what you can do? There's a company called Troscriptions and they make something called TruCalm or TroCalm. Okay. And it's got kava, CBD, and gaba. Okay, take that in the evenings man. You just put it in your tongue. It's like it's like a trochee Put it in your tongue No, I think he's just kind of like, he's like, what are you doing? Why are you sitting there so long and not paying attention to me? He's probably hungry though. He hasn't had lunch yet, but I brought him some snacks. Anyway, put this in your, it's like sublingual. You put it right against your lip. No one can see it. You're going to feel amazing, man. That for winding down. It's got a combination of kava, CBD. You put it like nicotine? Yeah, it's like a little lozenge.

Brent Sibley: I want to ask you about nicotine because I see all these people talking about nicotine. It's not necessarily bad, right?

Andres Preschel: Nicotine is extremely addicting, but in isolation, it is not bad or carcinogenic. When you smoke it from a cigarette, vape, or cigar, it is carcinogenic. There's a ton of things that you're inhaling when you smoke nicotine.

Brent Sibley: But the Zen one that I see all over the place?

Andres Preschel: Zen is, I mean, look, I am a fan of nicotine. Okay. Because it is an extremely effective nootropic. It improves the health and fitness of the brain.

Brent Sibley: There's something where you mix nicotine and caffeine, right? Yeah, I mean, But I've heard people talk about this, there's like, there's science behind it. It's like a cocktail. But I mean, it can't be that, it's not bad for you though, right?

Andres Preschel: Nicotine's not bad for you, caffeine's not bad for you per se. It is very commonly abused by people. It's just so easy to get your hands on nowadays and a lot of this convenient, these convenient sources of nicotine are laced with other crap like the vapes dude are so bad.

Brent Sibley: No, fuck that. I'm talking about like… Like a lozenge. Let's say like… Or like a… What's the cleanest form of nicotine?

Andres Preschel: I would say probably one of those like, yeah, like a lozenge.

Brent Sibley: So like if you were to just be like, I'm going to do, they go from like a seven, a 10 milligram nicotine is like a big dose, right?

Andres Preschel: Pretty big dose. I'd say like a one to two. Yeah.

Brent Sibley: The Zins are come, I don't know. I've seen them.

Andres Preschel: Zins are like, I think it's, it's like you could do one, two, four, six, whatever.

Brent Sibley: So say you just do a two milligram nicotine, a clean nicotine and a shot of espresso. I've seen people talk about this as the ultimate clean Adderall, way to really get you laser focused.

Andres Preschel: You want me to tell you what my favorite stack is, man? And this is just like, ugh. So nice so nice so good tell the people do you want to know dude look I like to get the nicotine I think like CVS or Walgreens mix makes a lozenge It's like two milligrams and it's to help people quit smoking, but they sell this on Amazon and it's like the mini size Okay, so it's tiny tiny tiny little pill that you put it like sublingual Okay, or or sublingual. What is that like on the lip like a lozenge like against the lip? It's tiny. What's the term for that? Dave?

Brent Sibley: What's it? What do they call that? Like I know it's an upper decker. No, like what's the lingo? Oh, like the abonix lingo for like having like an upper decker is like when you have it in your upper lip, but is there like another two a Pack-in like you have a pack-in. You know, I'm talking about Dave There's lingo, anyway, I just, there's like, yeah.

Andres Preschel: Anyway, dude, so, nicotine, that little sublingual plus CDP-choline or alpha-GPC or choline, so these are precursors to dopamine, and then you add in uridine, which makes it more bioavailable, makes the choline more bioavailable. You pair that with nicotine and, I mean, I took Adderall for a decade. Yeah. before I got into all the health stuff. Right, of course. Which is what drove me to the health stuff, because I got so unhealthy through it. Yeah, because you're on crack. But this stuff, oh my god, bro.

Brent Sibley: I want to experiment with this. Everything I do, I always do small doses.

Andres Preschel: Not micro dose, but one step up from a micro dose. I do 150 to 300 milligrams of CDP choline with one serving. I don't know the milligrams, but one serving of uridine and then two milligrams of nicotine. I probably do this once or twice a week. I'm going to try it. I'm super lightweight with nicotine too. If you feel a little anxious, add in a one dose of L-theanine.

Brent Sibley: Lasered? Amazing.

Andres Preschel: I don't want to say that this is like, I believe in a bio-individual approach. I know everyone's neuropsychophysiology is so different. Everyone's goals and responsibilities. Everyone is so different. That stack has worked wonders for me. And I have genetic predisposition for ADD. I also have genetic predisposition for Parkinson's. And there now is research that shows that nicotine can be a way to reduce, delay the onset of Parkinson's if you have predisposition. and to reduce some of the symptoms of opioid. There's actually a good study, I think it's a meta-analysis study of studies, it's very high on the hierarchy of empirical evidence and they found that the folks who had smoked Cigarettes throughout their life like those who smoke more cigarettes and use more content of their life have a way lower incidence of Parkinson's and those who had most recently quit smoking also have the lowest incidence of Parkinson's there's a mechanism by which nicotine Supports dopamine levels to prevent Parkinson's because Parkinson's can be explained mostly by a dopamine deficiency low levels of dopamine in the brain Schizophrenia is for example is on the high end of dopamine. This is a very simple way to describe These neurodegenerative diseases.

Brent Sibley: I don't know who this guy is. Dr. Gundry. I'm sure you know, I just had him on the podcast Okay, and did you see it? Do you know? Dr. Mike? Dr. Mike 12 million followers on YouTube. He's like a real name is McHale something. Oh

Andres Preschel: Does Dr. Mike, is he the neuroscientist? He's a professor?

Brent Sibley: No, I think he's a primary care physician. But his brand is Dr. Mike. Dr. Mike. Maybe. But Gundry went on recently, I think, and he was questioning a lot of his stuff. It was interesting. I just figured you might have seen it.

Andres Preschel: Yeah, I actually, my podcast with Gundry was a little controversial, and I had to take it down because I wanted to do a better job of adding in an intro. I should have probably quizzed him and a little harder because a lot of the stuff he said at least to me Seemed very novel.

Brent Sibley: I've never heard of any that's the before and I should have been a little more like he's super against fruit He's super like he's claiming that smoking like makes you live longer and dr. Mike was like, well, you got to add so much context well, I'm probably misquoting it but it's what I remember seeing hearing and

Andres Preschel: I know, I've heard this before, people, certain scientists have made the point that smoking helps you live longer, but it was actually, it was a clever way of showing people that they have to look at the research because it was like all correlational, they showed mechanisms by which.

Brent Sibley: Yeah, Dr. Mike was basically like, look, it's not that they live longer, it's just that they die earlier from other things.

Andres Preschel: Yeah.

Brent Sibley: What he said sounded like a good counterpoint, but you know.

Andres Preschel: I think people should look at the research and really look at the, You know what reference check out the podcast that I recently did with Dr. Alan Aragon. Okay The bulk of our podcast was showing people how to actually look at and interpret research I think that will just be Fundamental for anyone that wants to take an evidence-based approach to prove anything regarding their health well-being and longevity learning how to interpret research It's we we really take people through What they need to know right better interpret research. So check out that podcast. It's like my latest podcast episode and That'll kind of help you determine whether or not Smoking is good for you and 99% of time.

Brent Sibley: I'd say it's not but anyway, I've no interest in smoking but in nicotine I've been seeing this trend of little nicotine a little caffeine and it's like but yeah, so another another cool thing about nicotine is that compared to

Andres Preschel: Caffeine it has a way shorter half-life the half-life of nicotine is like an hour and a half or maybe two hours So it's like you can take this later in the evening and it's not gonna you know Take away from your sleep the way that caffeine is right So yeah, I mean I I really love Nick. I love nicotine. But then again, I'm very mindful of its addictive quality and I I only use it maybe, maybe twice a week, mostly just once a week. You just have to use it as a tool. Yeah. The CDP choline and uridine alone does enough for me with a little bit of espresso. I have espresso maybe three times a week. I really try to be mindful and I try to invest in all the different mechanisms that support my endogenous dopamine production and upregulate my energy naturally. so that I don't have to go to this stuff to get energy. Now, I know that having kids can make a lot of that difficult. Yeah, everything. Yeah, everything difficult. But I think with a lot of stuff that we've covered so far and the adjustments that we're going to make in your life, I mean, it's a small but significant investment, especially if you look at this over the course of the next few years. It's going to improve things and compound in a way.

Brent Sibley: Yeah, I think that for me, the biggest unlocks have been like really realizing the importance of the circadian rhythm. Yeah. So you can, if you don't understand that you're fucked. Yeah. Uh, and now also everything kind of comes off that. Like if you, like everything that you do, like, is this going to fuck up my circadian rhythm? Because if it is, then I shouldn't do it. Like eating late, drinking alcohol, too much caffeine, all these things, like the reason that they're bad, quote unquote, is because of the effect on the circadian rhythm. That's the way it feels to me. So getting my eating super clean, um,

Andres Preschel: By the way, can I quickly jump in and say there's a way that we can automate your nutrition so that you don't have to get decision-making fatigue or suffer the consequences of maybe not eating enough throughout the day and then letting that Why do no I've had most of it automated.

Brent Sibley: I have a meal. I have a meal plan that I use like a meal delivery service You have a meal delivery service and I know the exact macros.

Andres Preschel: Okay, cool.

Brent Sibley: If you have ideas, I'm open to them

Andres Preschel: I mean, with my VIP clients, I've got a gourmet chef making their meals that day, that morning, and shipping them out, and they're delicious. I'm down to try it, for sure.

Brent Sibley: I mean, I use Megafit, like, whatever. There's another group that I can suggest. They did they deliver me 25 meals. I can freeze them I put some of the frizz and then like I have one here as soon as we're done I'm about to crush one and then I don't have to worry about I know it's 550 calories I know yeah good macros like whatever you feel say shit about the day.

Andres Preschel: Do you feel like this has been helping you?

Brent Sibley: Prevent those unwanted cravings later at night the crazy thing is is that I don't really have like I made a vlog the other day and I was talking about like Even when I'm in a deficit, I don't really have any cravings ever. The only, but just every once in a while, whatever, I haven't figured it out, but like, cause we have a lot of shit in our house because we have little kids and my wife has her whatever, she just buys whatever. If I see something, it's like, I'll just like get triggered, which is why when I was a bachelor and I was single, I was in really good shape because my house had, Fucking eggs and cottage cheese and that was it. Um, but I I to answer the question is no I'm I'm I get starving like every once in a while but I have an rx bar or usually like in my backpack just in case because I don't want to get like too hungry or I know that I could just it's usually just a temporary like part of fasting and if I just Whatever if I just don't focus on it and do something I just not be that hungry But yeah, usually I'm fully satiated and not starving and not like on either end of the extreme.

Andres Preschel: Which helps me a lot. I think it's also noteworthy to mention that the days that you exercise, And the days that you have a lot of responsibility, a lot of work, that will use up a tremendous amount of glucose and that relative hyperglycemia will trigger hunger. And so, on the days that you're active, double down on getting enough protein and fiber in your case because you want to lose some fat. making sure that you're getting a hefty amount of protein fiber, hitting your 180 to 200 grams of protein per day. Oh my, yeah, I would suggest taking that down to three to four days and basically using the biometrics to determine when those days are gonna be and what they're gonna look like because that allows you to derive as much of the hormetic benefit as possible. So you're basically exercising hard on days where you can technically afford it most. And yeah, the other days I would focus on like the low recovery days, I would focus on more like mobility style, maybe more cardio, stuff that's going to be less taxing on the nervous system. So I would say maybe do it do do four days and plus days off Yeah, and plus like that might like I know a lot of people that like to work out every single day Like I like to be active every day, but I kind of adjust it based on what I technically it's just like again I like to have my routine.

Brent Sibley: So one hour of training. Yeah, I mean, it's a cardio like I just love that Yeah, and then some days I go lighter some days like it's an hour but it's really like a lot of downtime and I'm just doing stretching stuff and

Andres Preschel: Well, right now, I'd say I really want to focus on, of course, getting you the best physical results, so boosting your strength, your muscle mass, and losing fat. Also, I want to increase your VO2max and grip strength, which are super highly correlated with longevity. Then I also want to make sure that we're considering your general nervous system and your your general You know tolerance of stress so by taking it down to four days You can still see the same volume in those four days that you would otherwise see in five to six days because if you spend if you focus and hone in on the recovery element you're gonna be much much stronger those four days and And I wanna make sure that we embrace and make the most of that strength to see important increases in VO2 maxing grip strength. So if you work out more often, you technically are compromising some of that relative strength. The more that you've optimized for the recovery, generally speaking, the better your quality of life is gonna be and the harder that you can afford to go when you exercise.

Brent Sibley: Yeah, I mean, if I could get in, if I could, it would save me some time. If I have busy stuff going on, Allocate those extra because it's not just the hour in the gym. It's getting stronger Yeah, and I might get stronger too, which is great So maybe I'll back off two days a week and I could still do the cardio though, right?

Andres Preschel: I would do I would do zone two cardio on those days not hit training I would do zone two cardio. I like for example, like your recovery scores have been really good I would say anytime you have like an 80 or 85 plus in your case. I strength training day. Anything below an 80, zone 2 cardio. If you're, for whatever reason, below like, I don't know, a 50 or a 40, just do a lot of walking that day. Maybe get on the treadmill, put an incline like 2.5, 3 miles per hour at a 12% incline for an hour. I love walking, by the way. It's the best. Walking is a free way to burn calories, basically. And it's also, because it's a super low intensity for a long duration, you're almost exclusively using fat as a fuel source. Not to say that you're burning more fat, but you're using more fat, and that's going to have less of an impact in the blood glucose curves, so it'll generate less hunger, is what I'm trying to say. Whereas, when you move your body through resistance training and it's that level of intensity, when you do cardio resistance training, that will technically make you hungrier, but of course, you're burning more calories. And it has higher EPOC, excess post exercise oxygen consumption as you recover. Walking burns a ton of calories and it does so while creating less, you know, generating less cravings. So, it's a great way to burn some fat.

Brent Sibley: Yeah, walking is – and just I feel like it makes you happy too. People don't realize it but it really does.

Andres Preschel: Yeah, I know about that. Yeah, that's great.

Brent Sibley: 10, 15 minutes is all you need, right? Yeah, perfect. So yeah, I think getting – just getting rid of those one to two days a month that I have alcohol in my system is going to be big for me. Momentum is such a key in all this, like not getting sidetracked, or if you do, just make it big, small, you know?

Brent Sibley: Because, man, you pay such a high price, you don't even know, wait till you're in your late 30s.

Brent Sibley: But I think that's it. Was there anything else that you wanted to go over specifically? We covered my, so for like takeaways, I think, Maybe getting my caffeine down a little bit. I don't think I need a second to pre-workout.

Andres Preschel: I'll take you through all the takeaways. We're going to rapid fire through them. We're going to eliminate one scoop of pre-workout. We're going to wake up 30 to 45 minutes earlier and spend that time doing things By you, for you. Going on a walk, reflecting, doing some important work. Journaling, it's exactly. Setting an intention for the day. Number three is limiting caffeine intake in the evening or later in the day. You don't want to have caffeine, let's say after 12 in your case. If you need something to kind of give you a boost in energy, make sure you're hydrated, make sure you've got all your bases covered.

Brent Sibley: No, I don't really ever need the caffeine. It's more just like fun.

Andres Preschel: So if you're doing that after 12pm, in that case probably a small dose of nicotine, in the evening when you feel like you might want a bit of that social lubrication effect or you might be craving alcohol, Instead, go for the true kava, drink that, either have like the concentrate or actually drink it, or if you're going out and you want to be more low-key, have the Troscriptions TroCalm with the kava, CBD, and GABA. We're going to be working out. Yeah, don't worry, I'll send you all this. You're going to be working out instead of five to six days a week as far as lifting goes. We're going to go to three to four times a week so we'll do either push-pull legs or full body three times a week or upper-lower, upper-lower. I'll create all the programs for you. We're going to reference data so we can determine when's the best day. So if you have a really high recovery score, go nuts, go crazy, do whatever you want to do. The other days focus more mobility. I'm gonna send you a good mobility program That's gonna undo a lot of the effects of like sitting and you tend to sit a lot for work so we're gonna we didn't talk about this, but I'm gonna make sure to include in the program to Release tension and very overactive muscles and then increase firing and neuromuscular engagement and weaker muscles and Don't worry, I'll send you all that. We're going to add in a hydration formula for the morning that includes clean water and you're going to upgrade your water purification system at home. We're going to have clean water. We're going to have 5 grams of creatine. We're going to do the urolithin A. We're going to add in the new electrolyte mix, the Relight. Then we've got the pre-workout potentially and I think I'm missing one thing there. I can't remember.

Brent Sibley: I'm going to also be really, really laser sharp about not eating later in the day.

Andres Preschel: Yeah. Try not to eat within three hours of your bedtime so you can lower your blood glucose curves and the ketogenic state is the best for sleep. You want to be in a bit of a ketogenic or at least approaching ketogenic state for sleep. You're going to see a shift in what's called the respiratory quotient. So we noticed that one of the things that was elevated was your respiratory rate at night. If you have an earlier dinner, you technically, because you're in a more ketogenic state, you should see a shift in your respiratory quotient and basically you can afford to breathe less. to get the same amount of oxygen when you're in a ketogenic state, and that will also elicit a more parasympathetic state, so you basically have more efficient sleep. So, something else that can facilitate that, as far as supplementation goes, is ketone aid KE4. Take a capful of it, it puts you into deep ketosis. That's one of my best recommendations for deep sleep. Especially if you're, yeah, right before bed. And then a little bit of breath work as well. And then mouth tape too. Mouth tape is going to guarantee a lot of these benefits. Deeper sleep, more efficient sleep, lower resting heart rate, lower respiratory rate. And it's going to give you a passive benefit for your fitness as well. And then, uh, yeah, now you have the alcohol, the, the, the party guy, the QIP party guides, you know what to do passively and then actively leading up during and after any kind of drinking or partying. It can be helpful for drinking. It can be helpful for any kind of drug that you may do a night.

Brent Sibley: So, and then, uh, this is completely unrelated, but, uh, I ordered the apple vision pro this morning, so I can't wait to see how I get to use that. And I'm sure that will. be the worst thing to use right before bed, but.

Andres Preschel: Yeah, just a lot of blue light, you know. We'll see. We'll see.

Brent Sibley: All right, man. Well, I think that's a good place to wrap it up. Yep. We'll do another one soon. And yeah, let's track. Let's do like my month over month stuff on Whoop. I would like the more data collection we have, the better. I'm going to do my blood work again soon.

Andres Preschel: Awesome.

Brent Sibley: On the next pod, we can do. we can do an analysis, because I'm getting close to the point where if my test I feel like is still really low, then I might want to consider something. I mean, I'm still probably 18% body fat, so I don't know what

Andres Preschel: As far as testosterone, let's make these changes for a little while. But then we can also add in, I like the Kino Mojo. It's really good at supporting testosterone and making it more bioavailable. Also lowering SHBG, sex hormone binding globulin. And then we can add in Shilajit, symbiotic Shilajit, which can support testosterone, libido, and other things like that. Let's do that first. Yeah, and then if we need to do some either peptides or doing testosterone, you know We can find by the way. I just want to say I should have probably mentioned this in the very beginning None of this is medical advice and we are looking at you individually while also trying to provide as much value for the audience But then again, I'm not a doctor. You know physiologist. Yep.

Brent Sibley: This is not medical advice Put that up front not nothing in the pod is medical advice. I This is my, what are you, my consultant? My health and hacking consultant, coach. He's not my doctor, he's my coach, and none of this is medical advice, and we forgot to do this at the beginning, and we're gonna put it at the beginning. And we're going to continue tracking everything, and we're gonna, Do this probably I think we should do at least once a month for that for for this like format Yeah, because then we they'll give us enough time to like make progress. Yeah, um, and then yeah, so we'll do this is january. So Try and knock out mid-january knock out. Uh one a month for a while.

Andres Preschel: So awesome good stuff So technically a month from now, we should be right around valentine's day I'd love to do a valentine's day episode with you to help people improve everything from attraction to blood flow to all kinds of cool. I have a lot of cool stuff I want to share. Sure. I love that.

Brent Sibley: That's cool. Definitely. I love that. So we'll put it on the books. All right.

Andres Preschel: Peace out. Thanks again, man. It's been awesome. 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.

Know Your Physio

Andres Preschel in the Hotseat: Circadian Rhythms, Workout Wisdom, and Life Hacks for Optimal Health (Part 2)

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