Transcription
All right, guys. Welcome to a day in my life for longevity. I'm going to show you guys everything I do in a day to maximize health span and lifespan. I think that health span is lifespan. So, I don't necessarily think about living a long time. I think about how to live really well. I want to live healthfully today. I want to be as energetic and vital as I can today. And I think that equates to longevity. So, let's get started with the day.
I'm going to take you through everything I do in a day. It's early in Costa Rica. It's just after 6:00 a.m. It's time to go outside and get some sunlight in my eyes. So, let's open the blinds and let the light in.
So, in the morning, I just like to do a little movement. I'm going to go get a surf, so I want to warm up the shoulders, warm up the hips, open everything up. I do that kind of stuff throughout the day, also. So, one of the things that I think about in terms of longevity and health is never sitting for too long. Throughout the day, when I'm back from surf and I'm working, if I'm writing, I'm finishing a book now, or I'm researching for content or a podcast, I'll get up every 30 to 40 minutes, an hour. Sometimes an hour and a half is like the longest that I'll sit down and I'll just get out here and do the same things. I'll do that same routine.
Within a few hours of inactivity, the cells lining your blood vessels, the endothelium start to become a little dysfunctional, and we see markers of inflammation start to rise after three hours of being sedentary. So, think about that the next time you're on like a 6-hour flight, you know.
And I found for my work that if I can push through the original distraction, the original resistance to getting the work done or starting the work, like then I'll get into a flow state. I'll get super focused with writing and I can write for about 90 minutes. I get these like 90 minutes of productive focused work and then I just feel something in my brain shut off. My brain is like, "Nope, you need a break." And rather than sitting at my desk and watching YouTube or watching something on my computer, I'm going to get up. I'm going to come outside. I'm fortunate to live in a place like Costa Rica where I have warmth year round. I'm going to let my eyes see a far away view, which is good for my parasympathetic nervous system. This is calming to be able to see far away. and I'm gonna move around a little bit and then give myself 10 or 15 minutes and I can usually get back into work.
So after I do my stretches, first meal of the day, breakfast, I don't have Wi-Fi on at night. So there's a lot of debate about whether radio frequency EMF is harmful for humans, but there are some studies suggesting that it could potentially disrupt your sleep. So at night, I have a switch here and I can just turn that switch off and on. So, in the morning, I'll turn it on if I want to use Wi-Fi for work. I also have Ethernet throughout the house, so I can plug directly into the Ethernet, but in the morning, sometimes I'll turn the Wi-Fi on and use it on my phone or it's more convenient to be moving around the house if I need Wi-Fi. I try to minimize my exposure to it. And definitely at night, I just flip the switch and turn it off.
I'm going to go surf right now. Um, depending on the waves, could be 2 hours. So, I want energy for that. I want carbohydrates. I want protein. I want fat, but I don't want anything that's going to take too long to digest. So, a smoothie works really well for me. It's the current Paul Saladino fridge. We got some uh beef bacon down here. Some grass-fed beef. That's Wagu, cantaloupe, eggs, asparagus, grass-fed butter. This is my favorite whey protein that's going to go in the smoothie.
I'll put a link in the description to the recent salt analysis that we did with the Animal Based Nutrition Research Foundation. That's a nonprofit that I started. I was pretty surprised to see that a lot of salts contain significant levels of heavy metals. I mean, I'm using 7 to 10 grams a day of salt. At those amounts of salt, the heavy metals actually accumulate pretty significantly if your salt is full of heavy metals. Some of the worst salts were Celtic sea salt and Redmond had a lot of heavy metals, too. This is a diamond kosher salt, which tested free of any heavy metals. If you want to live a long time, you don't want toxins in your body. You don't want to be consuming heavy metals.
I'm minimizing my exposure to BPA, BPS, microplastics, and nanoplastics, which are small plastic particles. I'm minimizing my exposure to PFAS, forever chemicals, which are in plastics, and kind of ride on the microplastic particles. So, look, the blueberries are in plastic. Yes, it can't be perfect, but my milk is in glass and the salt is in glass and I store my meat in glass as much as I can.
One of the things that I really am proud of with hardened soil that hardened soil is doing is all of their products are in paper and glass. So, the desiccated testicles, the desiccated organs are in glass, but this is all paper for their protein powder. Over the next few years, we're going to learn that we are much more full of microplastics and nanoplastics, which are plastics less than one micrometer in size, than we've been led to believe. And so, I'm doing everything I can within reason. It's impossible to minimize my exposure to plastics. You can see it's all paper. Even the scoop is paper. And you can see here on the side the levels of immune proteins per serving. IgA, IGM, IGG, betalacttolo globulin, lactopherin, bovine, ceramaldium, lacto perroxides. This crushes any other whey protein that that they tested. So this is definitely the cleanest whey protein that that that we could find hardened soil. It's cold processed to preserve as many of those bioactives as possible. There's great data with whey protein actually increasing glutathione levels. Glutathione is the master antioxidant in your body. So, I love getting whey protein in my diet now. It's actually a great quickly digested protein before I go surf.
And I was writing my book yesterday and I came across some interesting studies showing that in your illium, which is the end of your intestines, your small intestine, there are cells called L cells. And those L cells are where GLP1 is produced. GLP-1 is glucagon like peptide 1. You may have heard of Ozmpic, WGOi, Mjaro, all these injectables people are using now which are GLP1 agonists. So if you want to lose weight, if you want to be less healthy, you I would not inject WGO or ompic which have horrible side effects and can cause long-term problems with weight regain when you stop the medications. I would actually get your body to produce GLP1 normally to give you normal satiety. That's how you want to live a long time. Um, and that you accomplish by having nutrients in your diet. So, nutrient-rich foods arriving to the L cells of the illium of your gut are what trigger the release of GLP1. Whey protein has one of the strongest signals of those cells. So, when you eat whey protein, it's one of the strongest releases of GLP1. Whey protein is very satiating per calorie and per protein. I'm not really looking for that, but it's it's a added bonus. If you want to live a long time, you want to be metabolically healthy. And in order to be metabolically healthy, you have to think about the quality of your food and your healthy weight. So whey protein is a great thing to have in your diet. You don't have to buy the hardened soil one. I just I think it's the best one on the market. And I think that if you're going to get a whey protein, look for something that's rigorously tested, cold processed, preferably not packaged in plastic.
That's that. Look at that. Delicious. There's going to be probably three glasses this size in this container. I'm going to drink all of it. So, I'm going to go get a surf, but it'll digest quickly and it doesn't bother me when I'm surfing.
I do not do intermittent fasting. When I get up in the morning, I want to eat something first thing in the morning. That gives your body the signal to calm that cortisol in the morning. And I think this is more nutrients. I am really not super excited about fasting. I think it creates excess stress on the human body that humans don't necessarily need. I think there are better ways to lose weight simply by improving the quality of your overall foods. I'm not trying to cause excess stress.
If you want to live a long time, you want to keep cortisol low as much as you can. You want that morning cortisol to help you wake up, but you want to keep cortisol low throughout the day. Fasting spikes your cortisol. There's actually a a lab ratio that people don't know about that predicts longevity in humans. So, and it's DHA to cortisol. We'll put a link in the description, but you want your DHEAS, which is an androgen, to be as high as possible. So, you want your sex hormones for both men and women to be high. that signals fertility and verility and vitality and you want your cortisol to be as low as possible. Cortisol is generally a stress hormone. So a good way to spike your cortisol is to not eat enough calories and to fast in the morning or fast in the afternoon or just fast in general. So caloric restriction will absolutely spike your cortisol. I'm not about that. I'm trying to keep cortisol low and support my sex hormones.
The other thing to realize is that for men and women, sex hormones, testosterone, these are important for vitality, fertility, fertility, and you have to eat enough calories and you have to eat enough nutrients for those hormones. There are certain people in the health space now who are doing calorierestricted, timerestricted vegan diets claiming that they have robust sex hormones like testosterone. I just don't believe it. That's not how the human body works. When you restrict calories, when you restrict the time in which you eat those calories, and when you don't give your body animal foods, you're going to tank your testosterone. You're going to tank your your sex hormones, and that's really important for fertility and longevity. So, you want a high DHES. You want a low cortisol. Cheers.
All right. So, heading to surf. Got the dog in the back. He lives the best life ever as a dog now. He gets to go run around on the beach and I get to go in the ocean.
So, one of the weird things about me is that I don't listen to music that often. I don't know if it's like a dopamine thing, trying not to flood dopamine or I don't know what it is. I just I like just having space for my brain to kind of wander when I'm on the way to surf. Just whatever I'm thinking about, usually kind of processing. I'll think about my day a little bit. I mean, I'm about to get in the ocean and hopefully forget about everything but waves, but uh I just end up thinking about stuff while I'm driving to surf. Kind of what I want to do after surf, what kind of work I want to get done in the day, what my priorities are for the day, that kind of stuff. Um I almost never listen to music when I'm driving in the car. Not that my music is not good for longevity. I suppose if you like the music that could improve your longevity, but I don't like a lot of modern music, guys. You'll make fun of me for this, but I like classical music. A little bit of classic rock, a little bit of country, not that much hip-hop, not that much rap. I don't like music that makes me angry or stressed. And I'm actually kind of sensitive to the the messages that are coming into my body through lyrics. subliminally or not so subliminally. So yeah, not a lot of music. Definitely not music that's has like a super negative message. So that's what I do on the way to surf. It's not a long ride.
We have arrived. Zach gets to go on living the best life ever as a dog. I get to live a pretty good life as a human, too. So, summertime Dominical Waves, it's basically flat, but I'm still going to get in the ocean because morning sunlight, grounding, time in nature, these things are hugely important for humans. I've just realized that I feel so much better. Even if I just go out and catch two waves and they're ankle knee high, I will feel better today because I got in the ocean. I don't know if that has something to do with the grounding or the sunlight, but like talk about in training your circadian rhythm. I did it this morning on my porch, but this is really what it's about. And we know very clearly that being in the sun is associated with longevity. So, you want to live a long time. Do not fear the sun.
So, this is a sunscreen that I made. We could call it an animal-based sunscreen. It has tallow, coconut oil, beeswax, and zinc. That's it. So, nonnano zinc. and it goes on my face and it makes me look like I have a white face. I did a video on YouTube about how to make this sunscreen. I don't want a sunscreen that has compounds like avabenzone or oxyenzone or homoalate or any of that stuff because that can get absorbed into the skin excreted in the poop and the pee and we know that it's potentially associated with cancers and stuff. So, you don't want normal sunscreens. Damn, get this. As I point to you with my my sunscreen finger, if you look at the data, sunscreen actually doesn't prevent skin cancer. I know. I'll put a study on the screen here. There's no solid data that sunscreen prevents skin cancer. Might it improve photoagging and sun damage? Yes. That's why I'm using it. I'm 48 years old. I don't need to look any older than I already do. I surfed for a couple years in Costa Rica. I didn't use sunscreen enough. I'm trying to protect my skin from excess sun. I'm going to be out here for an hour or two hours every morning. So, I'm going to use a little bit of of zinc tallow sunscreen.
The most compelling hypothesis I've found around skin cancer has to do with seed oils. When you pack your cell membranes full of polyunsaturated fatty acids like the linoleic acid found in seed oils, you are making those membranes fragile and you are making them more susceptible to damage and then eventual DNA damage that leads to the beginnings of skin cancer, especially squamas and basilc cell in your dermis and epidermis. Western medicine hasn't figured this out yet, but they will. So, anyway, time to get a white face. How do I look? These are some serious photons, guys.
Just got a surf in with some friends. Beautiful morning here in Costa Rica in the dry season. Going to go hang out in a cafe here. No breakfast here for me right now. I'm going to go home and get some breakfast in a second, but I want to say hi to my friends and catch up. So, I got the dog. We're going to go in the cafe. Come on.
Okay, back home. Got to hang out with some friends post surf. That was probably the best part of the morning. The waves were not great. Going to have some late breakfast, second breakfast or early lunch. We'll see. A cantaloupe steak on the grill. I've been experimenting with some potatoes, which is new for me. You got to love a good knife, guys. Got to love a good knife.
Okay, so dinner time is approaching. It is early. I like to eat early. I like to finish eating at least two and a half, three hours before I go to sleep. It's just about 5:00 here. So, this is even later than I usually do dinner, but I was filming content with my team today, doing some stuff. So, I'm going to get to cooking dinner. So, what's on the menu for dinner tonight? I eat a lot of the same foods, guys. So, I've got a Wagu flat iron steak there on the lineage cutting board. I'm going to do some raw milk. Going to do some coconuts. I'll throw in some honey with the raw milk. And I've got a pineapple over there. Nice sunset about to happen out here.
If you use a metal grill brush, be aware that those little pieces of metal can get stuck in your grill and they can end up in your food. And there are hundreds of people hospitalized every year for getting those little pieces of metal in their intestines. They cause perforation or they cause major pain. So, we got a sunset happening here. And as you'll see in the day in the life video continues after sunset, all the lights in my house are going to be red. It's not a swinger party. It's not anything weird. It's not a rave. It's just that I'm trying to protect my circadian rhythm. I don't want flickering blue lights in my house. But what I do want is to see the sunset. This actually helps and train the circadian rhythm. Even though this is bright light, at the end of the day, seeing the sun go low on the horizon, seeing these colors helps signal to my body, okay, it's time to wind down. It's time for melatonin production to start increasing. And you want to protect that melatonin production as the day ends so that you can improve your sleep and your sleep onset.
So now, one of the great things about this house is that I get to watch the sunset every night when it's not raining. And I get to help my circadian rhythm here by getting this evening light as I'm cooking dinner. But you'll see here in a little bit at night it's all red lights inside the house and I'm looking for zero flicker red lights. We know that blue light is going to be stimulating. So in your super kaismatic nucleus, which is part of your brain, it's connected to your eyes through your optic nerve. Your super chaosmatic nucleus perceives blue light as stimulating and that inhibits the production of melatonin. So, when you're looking at your phone full of blue light that's flickering, when you're looking at your computer, that's flickering at night. When you're standing or sitting or in front of your TV or in your house with blue lights at night that are flickering or just the blue, it's telling your body that it's the middle of the day. And that's not good for your circadian rhythm. So, I'm trying to protect my sleep because if I want to live a long time, I have to eat really well. I have to get exercise. I have to be in the sun. I have to do meaningful things with people that I care about in community. And I also have to sleep well.
So tonight I'm gonna watch this rest of the sunset on the beach with my friends. Just a few minutes down there. I'm gonna go down to the beach, meet some friends, have a bonfire, and that's going to be the end to my day at least on the beach. So you guys can see red lights here, red lights up here, red lights here in the kitchen, red lights in the living room, and the bedrooms have red lights, too. So all red lights at night to protect the circadian rhythm.
I don't always put it in my videos, but community is a big part of my life. I'm kind of private with like my friends and family stuff. People always ask like, "Oh, you've got this amazing life, but then you're just alone. I'm not really alone. I try and prioritize friends and family." So, a lot of times on the weekends, I'll come and do bonfires on the beach. You can see it's like an amazing sunset right now. It's a gorgeous place. This is where we surf at Dominical every morning. So, yeah, being with friends and family outside. So, natural light, no blue light, no flickering, no bars, no alcohol needed, nothing like that. just sunset and train the circadian rhythm, eat an early dinner, hang out with friends, and >> crash, go to sleep.
In Costa Rica, the third world country, this is common. Like there's tons of people on the beach. You can see over there, there's people on the beach. I mean, up and down the beach, there's just people everywhere. Right now, it's a Saturday night, but people everywhere. This is part of the community here. I guess this happens in the States, but when I'm in Miami, there's not people on the beach like this for sunset. It's more of like other countries get this more than we do in the States, for sure. But yeah, I got my dog, some friends, a fire hanging out. A little little fake knife fighting, you know, that's what we do.