So what are the biggest enemy of good sleep that people don't talk about?

Yeah.

So when it comes to sleep, we tend to just focus on the quantity, right? Like, seven to nine hours is a generally good parameter, but a lot of us, we get that, and we wake up feeling exhausted.

That's 'cause we're not actually focused on the quality.

Now, anything that you focus on in wellness, whether it's nutrition, sleep, exercise, there's certain foundational principles that make them work efficiently, right? So how do you actually get high-quality sleep? How do you go through the efficient sleep cycles and wake up feeling rested? Well, a brief overview real quick on sleep.

You have non-REM sleep, which is a deep sleep, and the REM sleep, which is a kind of rapid eye movement, more so for memory processing.

In the first half of the night, you start in non-REM sleep, then you transition over to REM sleep.

So what practical habit should people start today to lower the risk of diabetes?

Or was it always just this is bullshit?

That's a great question because I've always had that purpose-oriented drive in my life.

I always had that strong will.

So it was very quickly that...

As a matter of fact, I probably never accepted that I couldn't get well.

I was just told that from the outside.

I'm like, I just know I always had this North Star.

how I

So if someone wanted to improve their health, uh, starting today, what foundational principle will you tell them to focus on first?

Yeah, there's always foundational principles, right? You have to master the basics and fundamentals.

When it comes to wellness, there's, there's a lot, but you know, there's sleep, there's nutrition, there's stress management, mindset, all these things, right? But even as I'm saying it, there's, there's certain principles that work for the basics, right? But I like to have people start when it comes to nutrition, honestly, because it's something we're all doing, like we're, we're eating, right? It's something that you don't necessarily have to adopt a new habit, but you kind of ha- adjust it in a sense.

It always comes down to the basics, the fundamentals and small wins, right? It's not about doing this overwhelming thing and being perfect.

It's about making those small daily habits on a day-to-day basis, where you start to build that momentum and you start to, "Hey, I can actually do this," right? "I can, I can succeed and reach my goals." And there's certain things like you just start to make the small decisions, like maybe just start with the breakfast and go from there, right? But there are certain principles within that, so let's talk about that.

So we have eat real food, eat organic, local, seasonal, according to genetics and ancestry.

But before I get into that, I would say like health and nutrition is a personalized process, so you have to know where you are and your, where your goals are, right? Because there's no one-size-fits-all approach.

Can you explain what elemental health means and why it is so important?

try out some um hybrid teas they normally there's something they call green tea they sell it over here they try out green tea they try out multiple eating diets and still yet people just don't actually tend to function at their best so how will you simplify somebody i want to actually like maintain a daily healthy routine what should they be focusing on on a daily basis

So I'd focus on sleep, nutrition, exercise, and stress management, right? So just with all these things, there are certain foundational principles.

We can talk about nutrition, like what are the basics of that? And that is eat real food, eat organic, eat local, seasonal, and according to your genetics.

We have the main two.

The first ones, those are like the ones that will give you the majority of the results.

So eating real food, which is like from nature as opposed to the lab, right? and giving all the things that our body is required of us.

And eating organic is important because everything was organic until recent times.

So, will you actually say there's a human that is actually like the most important when it comes to us being humans, involving in daily activities on a day-to-day basis? Will you say there's anyone that is like superlative over the rest forms of hormones like from your own point of view

Lower your carbohydrate intake, right? Not

to say you have to go keto, not to say if you go extremely low carb, but just lower it.

And assuming we're eating real food as a basis, you have to have that as a foundation, eating real food from nature as opposed to from the lab.

Because if you're eating too many carbohydrates, it's not going to give your insulin a break and kind of restore it.

So lower carbohydrates.

Sleep is huge because even if people who aren't diabetic, there's data showing how if you're sleep deprived for even a day you're kind of insulin resistant as a type of diabetic right now does it you're not costing yourself anything but because you can reverse it by just getting enough sleep but that's just showing you how important sleep is in terms of hormone regulation everything like that so getting high quality sleep is key Exercise.

Now, building muscle is very important.

Now, what are some of the early signs that people should not ignore when it comes to their health? Are there some early signs like that?

Chronic illnesses such as diabetes, heart disease, and obesity are becoming increasingly common, what lifestyle changes can help prevent them?

Yeah.

So chronic disease is on the rise, right? Everything gets worse every year.

And the medical system doesn't really know how to do anything with it, right? It has its place for emergencies, but the reality is, you know, doctors, they don't necessarily have the tools.

Even though they want to help, they don't mean well.

It really comes down to the basics of lifestyle, right? Everything can be improved.

I'm not going to say that everyone can get well 100% of the time.

What role does exercise play in overall health? And does someone need intense workouts to see every benefit?

When we were some of the biggest lessons, what were some of the biggest lessons those difficult seasons taught you about resilience and personal growth?

Yeah.

A lot like these challenges we wish we don't, we're not going through in the moment, but we decide to actually make meaning out of it and they become our biggest gifts.

Like we turn our pain into purpose and really like learning about your values for me like integrity is the number one thing which i learned a lot through that because you have to believe in your path to believe in the mission no matter what happens no matter what things may come up you have to understand that you have to trust the process no it always won't be clear no it will not always look like it's going to happen but you have to believe you have to stay the course don't give up just because things are hard right you have to stay persistent that would be one of them Number two is like you have to be of service, like really want people to win, want to have a strong connection of service.

And once you start to embrace these challenges, you can actually look at how you can help people on the other side of it.

So it can help you kind of stay with the inspiration, right? So when things are hard, this actually can, hey, this is not just about you, this is something that you've been given in a sense to overcome, so you can actually help people.

So I can kind of kind of skyrocket the purpose in a sense within that.

okay that was very very interesting

Number two,

organic, because everything was organic until a very recent time.

So pesticides, herbicides, fungicides, rodenticides, sulfoxide means to kill.

And it's doing this by being neurogenic or estrogenic.

So what that means is being disruptive to the nervous system or the endocrine system of the pests.

Now, it may not kill us right away, but it definitely has an overall impact on our overall biology.

And there's a lot of interesting data showing how it disrupts our microbiome.

Anthony, whether it's sleep, hormones, health disease, diabetes or overall wellness, what are some foundational habits that can create the biggest impact on someone's life?