March 4, 2026

EP 51: Can Stress and Sleep Affect How Fast You Age?

EP 51: Can Stress and Sleep Affect How Fast You Age?

What if aging isn’t inevitable and “normal” decline is optional? Dave Pascoe, cybersecurity expert turned longevity explorer, breaks down how stress, sleep, movement, food, and smart detox can rewind your biological clock. He shares the telomere test that changed everything for him, recovery habits that built resilience, and why mastering the basics beats flashy biohacks. From peptides like BPC-157 for repair to epitalon for better sleep, targeted tools work when used thoughtfully. Mon...

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Season 1

What if aging isn’t inevitable and “normal” decline is optional?

Dave Pascoe, cybersecurity expert turned longevity explorer, breaks down how stress, sleep, movement, food, and smart detox can rewind your biological clock. 

He shares the telomere test that changed everything for him, recovery habits that built resilience, and why mastering the basics beats flashy biohacks.

From peptides like BPC-157 for repair to epitalon for better sleep, targeted tools work when used thoughtfully. Monthly detox routines, heavy metal awareness, and biomarker tracking make changes safe and effective. 

Plus, simple habit stacks like rebounding in the morning or light therapy in dark seasons create consistency. 

Spirituality, community, and media hygiene all play a role in a calmer nervous system and healthier aging.

Which basic habit will you upgrade first? Share with a friend and start building longevity today.

✨ About the Host & Ways to Work Together

Melissa-Sue Methven hosts Not Alone with Melissa-Sue Methven, and is an author, speaker, and breathwork facilitator guiding emotional, nervous-system, and spiritual healing. She uses storytelling, expert conversations, and lived experience to help people reconnect with their body, release stored emotions, and return to wholeness.

Available for:

  • Speaking engagements & keynotes
  • Breathwork & nervous system workshops
  • Podcast guest features & collaborations
  • Faith-based, wellness, and integrative health events

🔗 Inquiries: https://www.melissagratitude.life

📘 The Truth Behind the Smiles explores grief, emotional suppression, faith, and the journey back to self.

📕 Amazon: https://amzn.to/4mSAcEt

🎧 Audible: https://www.audible.com/pd/B0DG5ZZN5C

🌱 Coming Soon: The Gut God Connection & Gut God Blueprint Coaching Program, focused on gut health, nervous system regulation, emotional healing, and faith-aligned living.

✨ Join the waitlist: https://www.melissagratitude.life

🎧 Subscribe to Not Alone, share episodes, and leave a review.

You are not alone 🤍

00:00 - Breathwork And Framing Longevity

00:41 - Meet Dave Pasco And His Why

03:40 - Biological Age, Mindset, And Society’s Script

07:36 - Curiosity, Loss, And Choosing Prevention

10:55 - Stress, Telomeres, And Overtraining Wake-Up

16:58 - Biomarkers, Cortisol, And The Cascade

21:12 - Peptides: What Helps And What’s Hype

25:41 - Low-Cost Basics: Five Foundations

30:20 - Travel, Light, And Immune Support

33:04 - Habit-Stacking Morning Protocols

36:16 - Detox, Heavy Metals, And Chelation

43:28 - Niacin Sauna Push And Binders

46:19 - Why Movement Moves Waste

50:33 - Sleep, Glymphatic Flow, And Timing

55:15 - Food Quality, Processed Foods, And Pace Of Aging

WEBVTT

00:00:00.239 --> 00:00:03.040
Welcome back to Not Alone with Melissa Sue Methin.

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Like every episode, I love to start with a couple breaths so that we can connect together.

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So place one hand on your heart and one hand on your belly.

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We're gonna inhale through the nose and a long exhale through the nose.

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You can follow me.

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So inhale for three.

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And a long exhale through the nose.

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Let's do that two more times.

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Perfect.

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Today I have a very special guest and friend, Dave Pasco, who has committed himself to understanding longevity through uh biomarkers, understanding inflammation, and defying aging.

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He's been able to understand how aging is not a sentence.

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We actually can live with vitality as we age, with energy.

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This is, I'm so excited to talk about this because this I'm my own science project and I always want to live with vitality.

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I look at my 97-year-old grandfather.

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I'm not kidding you.

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He's got a girlfriend that's like 25 years younger than him.

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He dances three times a week, the tango, the salsa.

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He is such an active man, but also has a spiritual practice.

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He, I feel like he has such a great balance.

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I'm always talking about it's never black and white.

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We need to find a balance in life.

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And so today I'm so curious and honored and grateful to dive into health.

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So welcome.

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Thank you.

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Thank you for having me.

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And I'll tell you what, I aspire to be like your grandfather someday.

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Right.

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I know.

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I know.

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He is such a gift and such a light.

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And I that's probably why I'm so driven in kind of my own journey of my health and where I'm at right now and optimizing.

00:02:08.719 --> 00:02:12.639
So when I love, I met you at a health optimization summit.

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It was actually a hotel lobby.

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I just noticed your lanyard.

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Hey, we're going to the same conference.

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Wanna hop into an Uber together.

00:02:19.840 --> 00:02:32.479
And I had had not heard um, you know, about you, but once I did and you shared with me, you know, um, what you do, I mean, uh and and how you how old are you now?

00:02:32.800 --> 00:02:34.479
Oh gosh, I'm so old, I forget.

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Um, no, I'll be 64 this year in 90.

00:02:37.840 --> 00:02:43.520
And then when you do your biological, you know, age, what are what does it come up to?

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Okay, so that depends on whose tests.

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Okay, that's true.

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Okay, well, there's seven.

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Yeah, the youngest one would be about like 37.

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37.

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Yeah, I mean, you definitely don't look it.

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You look fantastic, you have a six-pack, and and so you know, people would thrive to feel that way, right?

00:03:04.080 --> 00:03:09.919
Because I always put a premium on health because I want to be able to kick the ball with my kids.

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I want to go and beat them on a race, I want to climb mountains with them.

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I want to see their grandchildren one day, but I want to feel good, right?

00:03:20.400 --> 00:03:27.360
So that's why I'm so excited to learn your tools or where you think people go too far as well.

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Where because there's that blend.

00:03:29.039 --> 00:03:29.439
Oh, yeah.

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You know, even for me, I when I go to these health optimization, I'm like, oh, I get so excited, I want to try it all.

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But I'm like, oh, hold off.

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Okay, do I really need some of these tools?

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So I'm just curious, you know, from your background, you were in cybersecurity, that's your background.

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What got you into becoming this, you know, biological, you know, security now, the whole understanding the body?

00:03:54.879 --> 00:03:55.680
Well, you know, it's funny.

00:03:55.759 --> 00:04:04.719
I think at one point I realized that cybersecurity and um well, and basically the biosecurity, I guess if you want to call it that, biohacking.

00:04:05.039 --> 00:04:06.400
They're basically the same thing.

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They're really just looking at systems and trying to optimize or protect, defend.

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So I I think of you know, biological aging is defending against the things that would take us down.

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That take us down because sometimes we get stuck in the number, like, oh no, like, oh no, I'm like 45, oh no, I'm gonna be 50 soon.

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And and we get stuck to what society says we're gonna feel like at that age, right?

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And so it's almost a mind shift too.

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So that I've started to say, okay, I'm 45 now, I'm gonna start, I don't even want to say my age anymore because that almost comes with these beliefs, right?

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Yeah, there's uh basically a societal delusion that uh what we've come to accept as normal aging, it's not, it's not normal at all.

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It's just the accumulation of you know, poor habits and the things that we've done to ourselves, letting ourselves go and poisoning ourselves slowly.

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Slowly foods that we eat and things that we see.

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That's so much once you hit like 40, that accumulation really hits hard for so many of us.

00:05:12.240 --> 00:05:13.519
Like when did you get started?

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Like what triggered it to get started?

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It's funny.

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I think uh even as a kid, I was very observant about the adults around me and the world around me.

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I had a ton of questions, but my parents had no patience at all for questions.

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In fact, they told me I was stupid.

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My dad would always tell me, you know, my questions were dumb, so you know, shut up.

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And I believed him.

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I really thought that I was dumb.

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I thought, well, what is it that I don't understand?

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That the whole rest of the world must understand, and I just I'm not getting it.

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So it forced me to be very observant to try to figure out the things that I thought I was obviously missing.

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And so I started just looking at adults in my life and seeing how they behaved and what they did and what I could learn from that.

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And I learned a lot.

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I mean, there were let's take um, you know, finances for for one.

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I would see people that were, you know, very well off, would live in great big homes, like my aunt did.

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And uh then there were people like us that had a modest home.

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We weren't exactly poor, but I wondered like, what is it the people that are doing that have the big expensive homes and the nice cars?

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Why aren't we doing things like that?

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And I would see relationships, right?

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I would see couples that would fight like cats and dogs, they would roll their eyes when the other would speak.

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You know, they just you could tell they just had contempt for one another.

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And then there'd be other couples that you know they've been together for decades, but they would still hold hands and gaze into each other's eyes, best of friends.

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And I thought, well, all right, what is it that those people are doing?

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Because you know, I want to have a relationship like that someday.

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I definitely don't want to be like these other people, right?

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And then it was the same with aging.

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You know, I started seeing um really, really old people, like maybe like your grandfather, that were in just great shape, living life, and and seemed like they were just young people in stuck in old skin, really.

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And then I would see people a quarter of their age just broken down and beat up and just all kinds of diseases and ailments and no energy.

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And I thought, oh it can't be chance, right?

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There's gotta be like there's things that these people are doing that are making them successful, and the things that the other people that are doing that are sabotaging their success.

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And like Tony Robbins and Jim Rowland like to say, success leaves clues.

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So in my life, I've always tried to follow like what the success, the successful people are doing, at whatever that might be in life.

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I love that because I feel built the same because I'm so curious.

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That's what got me to start this podcast because just even listening to people's stories.

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I'm learning, connecting the dots, and I'm observing things in their stories, and it's like, oh, this is why.

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And so I'm very much the same way.

00:08:04.399 --> 00:08:07.920
And after my husband passed, I started getting very curious.

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Okay, I don't want to fall like he did right now.

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I want to be here for my kids that they don't, they can't lose another parent.

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So what do I need to do?

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So I read so many books about people that have been through very traumatic situations and what got them out?

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What were they doing?

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And I read, I just read a lot, and I started connecting the dots to some of these lifestyle changes that they've done.

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And I said, okay, I need to start incorporating one at a time.

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You know, if I told you everything I do now, that'd be a little overwhelming, going, where do I start?

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But say with me.

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But in the same time, I say, okay, I need to incorporate these tools and and these different protocols.

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Uh, you know, luckily for me, I was always very much an active person.

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You know, ever since I think I was 16, I asked for a birthday, a fitness membership, you know.

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So that in eating and mindset was always there.

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I didn't have to start that up again.

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So I'm very much like you, very curious as to the why, and that's what's getting me to where I'm at right now, and have you here today to share even more tools, even more why, because I'm really curious.

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As I finish my book, The Get God Connection, I I say that there's a connection of, of course, our thoughts and how we speak in our body, and how because the first book it says suppression is the silent killer.

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So it's very much emotional.

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How we get all these ailments and inflammation and chronic disease is what I've observed.

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That's my own observation.

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And so I'm curious now, with some of these protocols that you've had, even if you did all the protocols but never worked on the emotional side, would you feel the same vitality?

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You know, have you found that out in for yourself?

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You wouldn't, because I I think you've hit on the the keys, right?

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Mindset, intentionality, those those things matter.

00:10:05.919 --> 00:10:12.559
Um how stressed you are, like just how you deal with life is going to really impact how quickly you age.

00:10:12.799 --> 00:10:19.440
Yeah, because stress is probably not, you know, if your stress is high, you have all the, you know, probably the whoop watch or or what do you wear?

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I've got a whoop, I've got a garment, I've got an aura ring on.

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So you measure it all.

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So stress is do you say is kind of the where you try to manage your stress, because that's a marker for aging.

00:10:32.000 --> 00:10:32.559
Absolutely.

00:10:32.960 --> 00:10:36.559
Yeah, and one time, wow, I had to learn this the hard way.

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I had heard about a test of uh thing called telomeres.

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And they're like the little like the end cap on the end of your shoelaces to keep the shoelace from unraveling.

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In your body, in your chromosomes, they're basically a divider between where uh one genetic SNP begins and another one ends.

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I heard that you could you could take a test to find out how short or how long your telomeres were.

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And I assumed, because at one time I thought I was just doing everything right, that my telomeres were gonna be the length of a 20-year-old.

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I took this test when I turned 50 and the results came back that said I had the telomeres of a 68-year-old.

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And I had no clue why.

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I was horrified.

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Again, because I thought I was doing everything right.

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So I did a consult with this company and they told me, um, well, they asked me basically like what my life was like.

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I understood that exercise and diet and sleep were lifestyle factors that mattered, but they're like, no, no, we want to hear about what's your everyday life like.

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And I thought, well, that's odd, but okay, I'll play along.

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So I started to explain.

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Yeah, I've got a really stressful job.

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I'm a network security architect and engineer.

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Um if we have a breach in the network or if I'm doing firewall upgrades globally, I could be up at 36 hours at a stretch sometimes.

00:11:56.240 --> 00:11:59.919
Um yeah, I'm training for my first marathon.

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I do P90X, which is an extreme workout program.

00:12:03.360 --> 00:12:03.840
I remember that one.

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The early 2000s, right?

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Um, by the way, I'm a sole caretaker for both of my parents who have cancer.

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And they're like, whoa, all right, wait, stop.

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You've got the trifecta going on here.

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You are killing yourself with stress.

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And that was the first time I'd ever heard of that as a concept that that could even be an issue.

00:12:25.679 --> 00:12:32.799
They said, we've seen this before in like type A personalities, people who have very demanding jobs, very stressful jobs.

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Their telomeres are naturally shorter.

00:12:35.360 --> 00:12:42.240
We've seen it in um you know high endurance athletes, marathoners, um triathletes.

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Again, they're just burning themselves out.

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They're working too hard.

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So their telomeres are shorter.

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We've seen it in the caretaker of elderly parents because that's just an incredibly stressful experience.

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Changing diapers is not fun for anyone.

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But when it's an adult, it's even worse.

00:12:59.600 --> 00:13:12.399
So yeah, um, I had those issues, and they recommended that I start looking into things like yoga or meditation, which made me laugh because I used to do yoga and meditation all the time.

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But because life got in the way, I forgot about those things.

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It just kind of fell off on top of the stuff.

00:13:17.919 --> 00:13:23.039
But you were doing all these like marathons and all stuff, but those are all stressors on top of it, yes.

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And I thought that I was managing them well.

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I thought just going from one thing to the next thing to the next thing was getting me out of the previous thing, and it was, it was just different though.

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Still stress, still stress, but it was just another stress compounding up on the previous one.

00:13:39.279 --> 00:13:54.559
I love that you mentioned that because for me, loving to be to work out and to be fit and to work hard, so I didn't relate it to stress because even though I'd wake up at 4:45 before the kids wake up, I'd go do a really hard workout and then go on to a stressful day.

00:13:54.720 --> 00:13:55.759
Yeah, that was stress.

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I thought I was actually doing something good for my body because I craved it, you know, but probably I probably just needed maybe a meditation or yoga in the morning to set the tone for my day.

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But it's almost like I it's almost seems like some people, that's what we are comfortable in, is just the go, go, go, you know, and the busyness.

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So we to slowing down, we feel we're not productive or I'm not hard enough on my body.

00:14:21.519 --> 00:14:27.519
Like for me, I physically love lifting weights, but I now I'm better at understanding, okay.

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Some days I need yoga, some days I just need a walk, and it's okay.

00:14:32.000 --> 00:14:37.519
It's really hard, this mind shift, because I actually really like doing the hard workouts, like being really pushed.

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But I do understand it that it's it's a stressor.

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So it depends where I'm at in my body wise.

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You know, if I'm really stressed, may it might not be the right idea to do that.

00:14:49.759 --> 00:14:58.000
Well, I mean, we feel like we're accomplishing so much more when we're constantly grinding and striving, but that's usually where we're doing the tearing down.

00:14:58.080 --> 00:15:01.039
The actual buildup is in the recovery, it's in the downtime.

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It's in the downtime.

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So if we're not giving ourselves that recovery time, we're we're not rebuilding like we should be.

00:15:06.720 --> 00:15:07.279
We should be.

00:15:07.440 --> 00:15:18.559
So, and then now the stress, when you say the high levels of stress, where do you see where chronic illness can occur or where inflammation does the inflammation rise?

00:15:18.720 --> 00:15:21.200
Like I know you've done all the biomarkers.

00:15:21.279 --> 00:15:22.639
So, where what do you see rise?

00:15:22.879 --> 00:15:31.360
So stress increases cortisol, and cortisol then increases uh well, actually, cortisol like depresses your hormonal output.

00:15:31.519 --> 00:15:31.679
Yeah.

00:15:31.840 --> 00:15:33.279
Um that's where I was at.

00:15:33.440 --> 00:15:38.320
So mid-30s, I was like so stressed, so depleted, you know, my hormones were all over the place.

00:15:38.399 --> 00:15:41.440
Yeah, and I was super fatigued, losing hair, all of that.

00:15:41.679 --> 00:15:49.039
Your mitochondria go into a stress response, and so you don't have the energy that you should, because everything's kind of shutting down and being protective.

00:15:49.279 --> 00:15:50.480
Um, what else?

00:15:50.639 --> 00:15:59.840
Yeah, inflammation will start to rise, um glucose usage gets bad, your insulin resistance goes like through the floor.

00:16:00.080 --> 00:16:01.200
I mean, everything.

00:16:01.279 --> 00:16:02.399
It affects everything.

00:16:02.559 --> 00:16:03.919
Yeah, and it's a cascade.

00:16:04.159 --> 00:16:06.000
Yeah, and it's like you said, the trifecta.

00:16:06.159 --> 00:16:10.960
So if you do that long term, then all of a sudden you're gonna be diagnosed with something.

00:16:11.360 --> 00:16:12.159
Oh, yeah, yeah.

00:16:12.320 --> 00:16:12.399
Yeah.

00:16:12.639 --> 00:16:14.159
If you don't have it now, you're gonna get it.

00:16:14.320 --> 00:16:14.879
You're gonna get it.

00:16:14.960 --> 00:16:16.399
Yeah, if you stay on the same road.

00:16:16.639 --> 00:16:24.000
So that's why having these, like, you know, ways to measure and see where you're at is so important because sometimes we don't realize it.

00:16:24.159 --> 00:16:34.559
I know so many people now don't realize that they're actually harming their body of the go, go, go, and the, you know, where it's gonna be maybe five years from now or 10 years.

00:16:34.720 --> 00:16:53.279
You want to really start protecting your body so you don't have the big, you know, I don't know, you're you're gonna say, oh my gosh, all of a sudden you have diabetes, or you have uh Hashimoto, or you have something, you know, you'll be diagnosed with something, and and so start now noticing these biomarkers.

00:16:53.519 --> 00:16:56.320
Right, instead of waiting for the health scare, be proactive instead.

00:16:57.360 --> 00:16:58.960
I've always been on the preventative health.

00:16:59.039 --> 00:17:15.519
I mean, in my 20s seeing um naturopath and always take doing labs, and I've always was doing that, and especially as a diental hygienist, I'm like, come see me more often so I can prevent you from having you know gum disease and uh seeing the dentist for big procedures.

00:17:15.759 --> 00:17:31.599
So being proactive is is huge for me, and I'm trying to tell people, but you know what was interesting when I because I'm Canadian, when I moved uh stateside, I was like, oh, it's so not about preventative health here.

00:17:32.000 --> 00:17:33.119
No, not at all.

00:17:33.519 --> 00:17:38.160
And it was really like expensive when you wanted to do preventative health.

00:17:38.319 --> 00:17:41.119
So of course, some people that's all out of pocket.

00:17:41.279 --> 00:17:42.240
It's all out of pocket.

00:17:42.319 --> 00:17:44.400
Even now, I just pay out of pocket.

00:17:44.480 --> 00:17:48.880
I don't, I don't have insurance because it doesn't cover half the stuff I want.

00:17:49.680 --> 00:17:51.839
You gotta have some for something catastrophic.

00:17:52.160 --> 00:17:53.279
I know, I know, I know.

00:17:53.440 --> 00:18:01.759
I I do, but it's just I keep it really low and because I really don't, it doesn't cover half the stuff I want to do for me and my family.

00:18:02.079 --> 00:18:10.000
But I it's really not conducive to preventive health because a lot of people here always say, well, that's not covered by insurance, so I'm not gonna do it.

00:18:10.160 --> 00:18:12.240
I hear that all the time in a dental chair.

00:18:12.400 --> 00:18:13.440
And such a shame.

00:18:13.680 --> 00:18:26.640
So I really want to shift that because you should put a premium on your health, you know, a premium on how the vitality and the gifts that you can give to others if you're feeling well too.

00:18:26.880 --> 00:18:32.319
And so I I just want to learn so much of okay, which some of the let's dive into.

00:18:32.400 --> 00:18:36.000
I'm really curious about this, the peptides, because this has been really loud.

00:18:36.319 --> 00:18:37.839
And I'm really curious.

00:18:38.000 --> 00:18:40.480
Have you used peptides to help with your aging?

00:18:40.720 --> 00:18:41.200
Absolutely.

00:18:41.440 --> 00:18:43.039
Okay, let's get into that.

00:18:43.599 --> 00:18:45.279
I've tried pretty much everything.

00:18:45.519 --> 00:18:45.839
Okay.

00:18:46.240 --> 00:18:50.400
Um, I usually do them on rotation, so I'm not always doing the same things.

00:18:50.720 --> 00:19:03.039
But I mean, I've tried BPC 157, um thymos and alpha, uh, thymosin beta 1, um TB500, which would be similar to have you tried epithylon?

00:19:03.119 --> 00:19:03.839
Maybe I'm not pretty interested.

00:19:04.000 --> 00:19:04.799
Yes, epithalon.

00:19:04.960 --> 00:19:05.200
Yes.

00:19:05.359 --> 00:19:05.599
Yeah.

00:19:05.839 --> 00:19:07.119
Oh, is that a good one?

00:19:07.279 --> 00:19:08.079
I want to try that one.

00:19:08.319 --> 00:19:09.519
It is about every six months.

00:19:10.079 --> 00:19:10.559
Every six months.

00:19:10.799 --> 00:19:16.960
Okay, can you do you know kind of like I don't know too much about epithylon other than it really helps.

00:19:17.200 --> 00:19:24.559
Is it helping you on a mitochondria side, or is it kind of rejuvenation as far as anti-aging?

00:19:24.880 --> 00:19:28.400
It's supposed to help like um decalcify the pineal gland.

00:19:28.559 --> 00:19:36.480
Okay, if I understand that correctly, um, which the pineal gland helps to create melatonin, so it regulates your sleep cycle.

00:19:36.720 --> 00:19:38.799
Um, I'm sure it does more things than that.

00:19:39.359 --> 00:19:39.680
I remember this.

00:19:41.680 --> 00:19:51.920
It was almost like, you know, the free radical cells where it can kind of but I don't want to get into it because I don't know it as well, but I'm really curious as far as uh using the epithalon.

00:19:52.000 --> 00:19:57.839
I've heard BPC uh 157 for inflammation or if you've had an injury.

00:19:58.079 --> 00:19:58.640
Any kind of repair.

00:19:58.960 --> 00:19:59.920
Any kind of repair.

00:20:00.079 --> 00:20:02.559
And now, what's your point of view with the GLP1?

00:20:02.880 --> 00:20:03.599
Have you tried that?

00:20:03.839 --> 00:20:04.559
You know, it's funny.

00:20:04.640 --> 00:20:10.720
I do I have a prescription, or so yeah, I guess it's a prescription for that now, although I haven't taken it yet.

00:20:10.960 --> 00:20:13.920
Um through aging R yeah, aging RX.

00:20:14.079 --> 00:20:18.720
I did um I'm trying to think of which GLP one it is now.

00:20:19.839 --> 00:20:20.480
I don't really know.

00:20:21.519 --> 00:20:25.119
Um I have it at home, but I haven't been home long enough to start dosing it.

00:20:25.279 --> 00:20:26.960
So but it's micro dosing.

00:20:27.759 --> 00:20:29.200
Because for me, I'm not trying to lose any weight.

00:20:29.440 --> 00:20:32.160
I'm already very low very low fat.

00:20:32.480 --> 00:20:49.680
No, I've had a guest on recently, and he said his doctor at the Mayo Clinic here in Scottsdale said if half the people took this, some of these peptides, um, if no, he's they he said if everybody took this at the hospital, half the hospital beds would be empty.

00:20:50.319 --> 00:20:50.799
I believe it.

00:20:51.039 --> 00:20:56.640
You know, some of these peptides that are out there, but it for some reason they're a lot harder to access.

00:20:56.799 --> 00:21:02.079
It's you know, a little taboo, and but you've seen it work for your markers.

00:21:02.480 --> 00:21:04.240
Uh different, different ones, yes.

00:21:04.559 --> 00:21:05.839
Not the GLP one particularly.

00:21:06.000 --> 00:21:10.640
Like I said, I haven't tried that yet, but um, there's CJC1295 with the Pomerolin.

00:21:10.720 --> 00:21:13.200
That's the help with uh muscle growth.

00:21:13.440 --> 00:21:15.279
Um gosh, what else are so many?

00:21:15.440 --> 00:21:18.480
Oh, my favorite one is melanotan, one or two.

00:21:18.880 --> 00:21:22.319
It uh stimulates your body to create melanin.

00:21:22.480 --> 00:21:25.119
So you get a tan from not being in the sun.

00:21:25.599 --> 00:21:25.839
Okay.

00:21:26.240 --> 00:21:36.000
So I think anytime you've if you've ever seen like anytime you've seen pictures of me or in real life where I look tan, it's it's from melanotan, too.

00:21:36.720 --> 00:21:37.039
Okay.

00:21:37.200 --> 00:21:39.039
Or you can move to Arizona, one or the other.

00:21:41.119 --> 00:21:42.960
It was the best decision I did.

00:21:43.839 --> 00:21:44.799
All that sun.

00:21:45.200 --> 00:21:54.640
Now, I as far as um if somebody doesn't have access to all the expensive biohacking, what would be kind of the basics for it to start?

00:21:55.039 --> 00:21:58.640
And you know, those are the most important place to start, to be honest with you.

00:21:58.799 --> 00:21:59.759
Um, I always tell people.

00:22:00.160 --> 00:22:04.720
There's like five basic things that anybody can do and that everybody should be doing.

00:22:05.119 --> 00:22:09.039
And the number one is to try to avoid toxins at all costs.

00:22:09.839 --> 00:22:14.880
And when I say toxins, we have there's toxins in everything, right?

00:22:14.960 --> 00:22:25.440
There's toxins in our air, our water, our soil, it's in the food, it's in the personal care products that we put on, like our shampoos, our toothpaste, our deodorants.

00:22:25.920 --> 00:22:34.160
There's so many chemicals now that are in everything that our bodies were not designed to have to fight off.

00:22:34.640 --> 00:22:45.119
And it steals resources away from the repair that our bodies would do normally while they're fighting this onslaught of the toxins that were in the past.

00:22:50.400 --> 00:22:51.119
Oh gosh.

00:22:51.519 --> 00:22:52.960
Or is it it's so hard to pinpoint it?

00:22:53.119 --> 00:22:58.079
It would be hard to be pinpointing it because uh I tried to eliminate all of them basically at one at one time.

00:22:58.799 --> 00:23:02.960
But now when let's say it's introduced because you're traveling, do you feel it?

00:23:03.519 --> 00:23:04.240
Do you notice it?

00:23:04.480 --> 00:23:04.960
Oh, sure.

00:23:05.519 --> 00:23:15.119
It seems like every time I travel I end up getting sick, it's just being on a plane with other people that are coughing and sneezing and uh the weather changes, it's the circadian disruption.

00:23:15.519 --> 00:23:18.400
I mean, everything about traveling is very, very rough on the body.

00:23:18.799 --> 00:23:21.920
Yes, yeah, the cosmic radiation, you know, all of that.

00:23:22.240 --> 00:23:22.400
Yep.

00:23:22.799 --> 00:23:31.759
And you know, once your immunity is already knocked down, like I just came from Michigan in winter, it's you're stuck indoors or not a lot of sunlight, you're already your immunity is taking a hit.

00:23:32.160 --> 00:23:38.079
So then when you're exposed to the things like you know, being on an airplane you're just destined to get sick.

00:23:39.279 --> 00:23:39.519
Yeah.

00:23:39.920 --> 00:23:49.119
Well, I love that you mentioned that because when I lived in Alaska with all that darkness, the long dark winters, I really noticed our immune system would plummet as well.

00:23:49.279 --> 00:23:56.799
And then the minute we'd fly over to Maui, Hawaii, we'd feel so energized that we would not be sick anymore.

00:23:57.279 --> 00:23:59.200
We'd have so much more vitality.

00:23:59.440 --> 00:24:10.240
So for someone that's living, you know, obviously with winter and long dark winters, is there ways that they can optimize while they're you know, to optimize their immune system?

00:24:10.799 --> 00:24:20.799
Yeah, there's things that you can get like um mitolux makes a um it's uh basically sunlight and a lamp and you can get your daily sunlight with that, which helps a great deal.

00:24:21.200 --> 00:24:21.920
I had one actually.

00:24:22.079 --> 00:24:24.480
Yeah, yeah, I did have one when I lived in Alaska.

00:24:24.640 --> 00:24:24.799
Yeah.

00:24:26.000 --> 00:24:27.599
Several different brands of that that help.

00:24:27.839 --> 00:24:31.920
I own one of those and I'm just like kicking myself mentally right now that I haven't been using it.

00:24:32.480 --> 00:24:33.119
Using it, yeah.

00:24:33.279 --> 00:24:35.279
Yeah, prepping yourself for those lights.

00:24:35.359 --> 00:24:35.519
Yeah.

00:24:35.839 --> 00:24:40.079
I mean it's right there in my bedroom, but I've like gotten so used to seeing it there, I forget that I need to use it.

00:24:40.640 --> 00:24:40.799
Yeah.

00:24:41.119 --> 00:24:44.240
And then what is what is your kind of protocol right now?

00:24:44.400 --> 00:24:46.240
Like what are you doing on a daily basis?

00:24:46.720 --> 00:24:49.920
Oh my gosh, I have so many things that I do.

00:24:50.160 --> 00:24:55.279
Um well, the funny thing is when people ask me that question, I can generally draw a blank.

00:24:55.920 --> 00:24:59.119
And that's because I don't give it any mental energy.

00:24:59.680 --> 00:25:05.599
I try to set up my entire life a protocol as habits that I don't need to think about.

00:25:06.319 --> 00:25:12.240
They're just things that are just I would do naturally as I'm going through my house because it's in my path.

00:25:12.880 --> 00:25:18.079
Or, you know, it's uh it's just the next thing I know that I do after I do the thing I just did before.

00:25:18.559 --> 00:25:23.200
So for example, I have a um a rebounder, it's at the foot of my bed.

00:25:23.920 --> 00:25:24.880
I can't miss it.

00:25:25.359 --> 00:25:27.839
When I get out of bed, it's the first thing that's right there.

00:25:28.079 --> 00:25:29.200
Okay, and I have to open it.

00:25:29.920 --> 00:25:33.359
I have to open the blinds, I have to stand on it to be able to open the curtains, right?

00:25:33.599 --> 00:25:34.000
Oh, I think that's a good thing.

00:25:34.160 --> 00:25:38.960
And so I do my rebounding, very first thing in the rebound is like a little trampoline?

00:25:39.039 --> 00:25:39.599
Is that what it is?

00:25:39.759 --> 00:25:39.920
Okay.

00:25:40.240 --> 00:25:41.200
Little meaning trampoline.

00:25:41.359 --> 00:25:42.079
Okay, I have one of those.

00:25:42.160 --> 00:25:43.680
Okay, I gotta bring it by my room.

00:25:44.000 --> 00:25:46.799
It's fantastic to get the lymph system moving.

00:25:47.200 --> 00:25:48.799
All right, and how long do you do that for?

00:25:49.279 --> 00:25:50.960
Uh, you know, maybe five, ten minutes.

00:25:51.359 --> 00:25:59.039
You know, I jump around, I'll like do a little jog on it, do some high knees, I'll do like you know, butt kicks with it, uh you know, whatever, just to get the body moving.

00:25:59.440 --> 00:26:01.839
Because you've been sleeping, you've been laying still all night long.

00:26:02.480 --> 00:26:07.680
You know, you're that well, that can take me off into a whole nother direction of why movement is so important.

00:26:08.079 --> 00:26:09.440
So we covered the toxins, right?

00:26:09.680 --> 00:26:10.799
Yes, yeah, the toxins.

00:26:11.200 --> 00:26:24.400
Well, the toxins, I do talk about that too, the toxic load and how to be to know what your environment, what you've been surrounded with, especially in the dental field, I talk about mercury, how we're inhaling the gases.

00:26:24.480 --> 00:26:30.960
So it's all uh, you know, the working with it and that toxic load over time with our foods.

00:26:31.039 --> 00:26:33.599
And and I see this, I see this so much.

00:26:33.759 --> 00:26:43.759
Once you hit 40, if you haven't done anything to really tweak avoiding these toxins, you started having so much more inflammation or aches or pains.

00:26:44.240 --> 00:26:47.119
And do you are you a believer in like detoxing?

00:26:47.440 --> 00:26:47.920
Oh, absolutely.

00:26:48.880 --> 00:26:48.960
Yeah.

00:26:49.519 --> 00:26:52.640
Decades ago, I used to think, you know, eating tuna was a super healthy.

00:26:53.039 --> 00:26:54.640
Oh my gosh, I used to break that.

00:26:54.960 --> 00:26:55.359
Yeah, for right.

00:26:59.200 --> 00:27:00.960
No, and then I did a test for mercury.

00:27:01.200 --> 00:27:03.279
Oh, I actually had a doctor do a test for mercury.

00:27:04.160 --> 00:27:06.400
And I was um I wasn't surprised.

00:27:06.880 --> 00:27:13.440
I asked for the test because I realized after looking at the EPA's website that adults should only have one to two servings.

00:27:13.519 --> 00:27:16.880
I think it was maybe a week, and I was doing a serving every single day.

00:27:17.440 --> 00:27:20.559
And so I asked the doctor to get it, you know, my mercury tested.

00:27:20.880 --> 00:27:23.119
And he just thought the whole concept was ridiculous.

00:27:23.920 --> 00:27:25.920
He told me I shouldn't believe everything I read on the internet.

00:27:26.240 --> 00:27:29.839
I'm like, well, this isn't just the internet, this is the government's website.

00:27:29.920 --> 00:27:31.920
You know, this is the EPA talking.

00:27:32.400 --> 00:27:40.799
And so he begrudgingly gave me the test and um he called me frantically about a week later and said, What did you say your environmental exposure was?

00:27:41.119 --> 00:27:42.720
Because your mercury is through the roof.

00:27:43.279 --> 00:27:45.839
And I said, Well, there was no environmental exposure.

00:27:46.000 --> 00:27:47.920
I said, This was from eating tuna every day.

00:27:48.480 --> 00:27:50.559
And he said, Oh, that's impossible, that can't happen.

00:27:50.720 --> 00:27:54.640
And I said, Your own test is telling you that it it can, and it did.

00:27:55.200 --> 00:27:59.680
And so I had to start a chalation protocol and some detox from that.

00:28:00.240 --> 00:28:03.920
And um yeah, within like a month I asked him for another test.

00:28:04.160 --> 00:28:07.920
And he said, Well, that's pointless, you're stuck with mercury for life, there's no way to get rid of it.

00:28:08.480 --> 00:28:09.440
It's very hard, isn't it?

00:28:09.920 --> 00:28:12.720
Yeah, I mean it's challenging, but it's not impossible.

00:28:13.279 --> 00:28:20.799
And it turned out that he retested again begrudgingly because I insisted, and my mercury was like half the level that it was before in a month.

00:28:21.119 --> 00:28:31.200
And you were doing chelation and yeah, I well at the time I was going through massage school, and the uh there was a chiropractor that was one of our um instructors.

00:28:31.519 --> 00:28:36.240
Yeah, I explained to him that my mercury was high, and he told me about this chelation protocol.

00:28:36.559 --> 00:28:46.079
I know there's like really hardcore uh prescriptions that you could take for key uh for chelating uh heavy metals.

00:28:46.240 --> 00:28:47.759
He didn't recommend any of that.

00:28:47.920 --> 00:28:52.000
He instead had to be doing some simple things like um doing chlorella.

00:28:52.400 --> 00:28:59.440
Yes, okay, yeah, I think and um and even something so basic as to be drinking just distilled water.

00:28:59.680 --> 00:29:00.000
Okay.

00:29:00.240 --> 00:29:09.599
Now the whole idea behind that is uh the fact that anything that's in high concentration will automatically be pulled into something of a lower concentration.

00:29:09.839 --> 00:29:14.400
So distilled water is devoid of all minerals, basically.

00:29:14.799 --> 00:29:18.960
So yeah, about a month later I came back to his office asking him to retest.

00:29:19.039 --> 00:29:20.640
And he's like, it's ridiculous.

00:29:20.799 --> 00:29:23.920
He says, You're not gonna get rid of mercury, you're stuck with that for life.

00:29:24.160 --> 00:29:28.079
And because I insisted, he begrudgingly gave me a second test.

00:29:28.319 --> 00:29:30.000
So that test result came back.

00:29:30.079 --> 00:29:34.240
I was half the mercury level that I was at previously in a month.

00:29:34.400 --> 00:29:43.440
And that was because I was at the time I was going to massage school, and I explained to um, we had an instructor that was a chiropractor at the time.

00:29:43.599 --> 00:29:50.400
I explained to him that I had this high mercury from eating all those tuna, and he suggested I start a healation protocol.

00:29:50.640 --> 00:29:58.400
Now there's there's like a really hardcore colation protocol that you can do with prescription medication, but he didn't recommend I do that.

00:29:58.559 --> 00:30:00.720
He had some very simple things for me to do.

00:30:01.039 --> 00:30:05.759
One was um doing chlorella, which is really good at binding to heavy mouths.

00:30:05.920 --> 00:30:06.720
Yes, yeah, I've taken that.

00:30:06.960 --> 00:30:11.119
Another was something really simple like um drinking distilled water.

00:30:11.440 --> 00:30:26.000
And so the idea behind that is that um any liquids that are in a high concentration that are subjected to another liquid in a low concentration, the low concentration will pull the solutes out of the one that's in higher concentration.

00:30:26.240 --> 00:30:37.359
So by drinking this distilled water, the water, the fluids that were in my body were combining with this distilled water which has no minerals in it whatsoever.

00:30:37.599 --> 00:30:38.720
It's almost diluting.

00:30:38.880 --> 00:30:46.640
It's diluting, okay, it's pulling those heavy metals and and all the good, you know, all the talking about all the good metals too, out of my body.

00:30:46.799 --> 00:30:49.119
So this that's something you want to do as a long term.

00:30:49.279 --> 00:30:49.680
Long term.

00:30:49.839 --> 00:30:51.680
Yes, that's what it is with binders, right?

00:30:51.759 --> 00:30:55.519
You can't you'll take the good out as well along the way.

00:30:55.680 --> 00:31:00.880
So definitely having some sort of protocol and guidance along the way with when it comes to heavy metals.

00:31:01.039 --> 00:31:08.880
I love how you bring this up because I got myself tested for heavy metals and my kids, and my kids came up high in mercury.

00:31:09.119 --> 00:31:14.079
And one thing that I found out that it can be epigenetic, it can be passed down.

00:31:14.319 --> 00:31:24.559
And I am just from my own observation, I did not get my husband husband tested by him being a dentist and working in mental school with mercury.

00:31:25.039 --> 00:31:28.000
Um, the amalgam fillings have mercury in it.

00:31:28.240 --> 00:31:34.960
And then when we moved to Wasilla, because he's originally from Michigan, he uh moved to Wasilla, opened up his own practice.

00:31:35.119 --> 00:31:43.759
All he did was remove amalgam fillings, and he was a cosmetic dentist putting on the composite ones, the white ones, and constant exposure.

00:31:44.240 --> 00:31:59.599
The constant exposure, and I truly deep in my soul, feel that this could be a big proponent in the mental health and the dental field, and checking the mercury levels could be you know life-saving.

00:31:59.759 --> 00:32:02.480
You I'm curious, did you have symptoms?

00:32:02.640 --> 00:32:04.480
Like I've heard of, I've had uh Dr.

00:32:04.559 --> 00:32:13.039
Michelle Jorgensen on, and she had mercury poisoning and she started having the numbing of the fingers of the brain where she took nerve damage.

00:32:13.279 --> 00:32:17.839
And one thing my husband talked about so much is that he had nerve damage.

00:32:18.400 --> 00:32:36.960
Nerve damage, and he talked about that so much, and he was taking medicine for it, for the nerve damage, and uh it was extremely painful as well, and it really the paranoia, all of that made it really hard for me to decipher like, oh, is he having like bipolar?

00:32:37.200 --> 00:32:38.640
Like, what is happening?

00:32:38.799 --> 00:32:43.359
And also it was confusing because it is on a lot of opiates and whatnot as well.

00:32:44.000 --> 00:32:52.640
But now the more that I get curious, I'm very curious-minded as well, and and have more dentists on talking about this.

00:32:52.799 --> 00:33:03.759
I feel heavy metals, especially mercury, plays a big role in in our foods, our environment, vaccines, you know, very taboo topics.

00:33:04.079 --> 00:33:10.000
But I You know, it's funny because I have mercury tested after getting vaccines and not seeing any bump at all.

00:33:10.160 --> 00:33:10.799
No, okay.

00:33:10.960 --> 00:33:17.759
So the fact that I would see it after eating tuna, yes, but not seeing it after a vaccine made me not really worry so much about the vaccine.

00:33:18.079 --> 00:33:19.440
Okay, well that's good to know.

00:33:19.519 --> 00:33:21.440
Yeah, we I avoided tuna.

00:33:21.519 --> 00:33:23.680
Once I got pregnant, I couldn't even smell it.

00:33:24.319 --> 00:33:24.960
So that's good.

00:33:25.039 --> 00:33:26.960
I'm glad I avoided it completely.

00:33:27.119 --> 00:33:35.279
So covering the heavy metals, so you've done you do you do protocols for detox on a regular basis even now?

00:33:35.519 --> 00:33:37.039
I do like maybe once a month.

00:33:37.279 --> 00:33:38.720
I'll do um a detox.

00:33:39.039 --> 00:33:41.279
Um I do like a sauna protocol.

00:33:41.680 --> 00:33:48.960
I'll take a high dose niacin, uh, which basically like liquefies the fat that's in your body that sets you on fire.

00:33:49.119 --> 00:33:49.359
Really?

00:33:49.519 --> 00:33:51.279
Yeah, I do a sauna.

00:33:51.440 --> 00:33:52.240
So what do you do?

00:33:52.400 --> 00:33:53.279
So you take niacin?

00:33:53.440 --> 00:33:56.960
I do like a thousand milligrams of niacin, which is really a lot.

00:33:57.119 --> 00:34:04.960
I mean, there's higher dose protocols out there, but um, for most people, I think a hundred milligrams of niacin would set their skin on fire.

00:34:05.279 --> 00:34:06.799
I mean, you feel like you're itching everywhere.

00:34:07.359 --> 00:34:09.519
I see I felt that before taking niacin.

00:34:09.679 --> 00:34:09.760
Yes.

00:34:10.000 --> 00:34:13.039
It could be scary if you're not familiar with it and not expecting that.

00:34:13.119 --> 00:34:13.360
Yes.

00:34:13.519 --> 00:34:17.440
But you know, gradually I was able to keep increasing the dose and I can handle more and more.

00:34:17.679 --> 00:34:28.159
But it uh your body, when it when it takes on toxins and it doesn't know what to do with them and it can't eliminate them right away, it sequesters them in fat tissue.

00:34:28.320 --> 00:34:31.599
That's how it gets it out of your system to protect you.

00:34:31.840 --> 00:34:32.400
Oh, okay.

00:34:32.639 --> 00:34:43.760
So when you when you start doing sauna regularly, or if you're losing weight on a regular basis, um, you start releasing those toxins into your system, which is not a good thing.

00:34:43.920 --> 00:34:57.199
So if you can do it in a controlled manner, like by doing the niacin with a sauna and taking binders along with it, you're releasing them, they're getting bound, and then they get excreted out through your sweat, your urine, and feces.

00:34:57.920 --> 00:35:04.239
But you have to take a binder because I do sauna a regular basis, and I'm not thinking, okay, the toxins can leave that way.

00:35:04.480 --> 00:35:14.960
No, only only if you're gonna be doing a um, I guess it would be uh if you're gonna be using the niacin and doing it as uh what they call it, a push, a push detox.

00:35:15.280 --> 00:35:19.039
Okay, then you need the the binders really to start bumping everything out.

00:35:19.280 --> 00:35:23.039
Yeah, so you don't get the it's called the hicksy work and reaction, right?

00:35:23.199 --> 00:35:23.360
Yeah.

00:35:23.519 --> 00:35:25.039
Where you have all the dioffs inside.

00:35:25.599 --> 00:35:41.119
Yes, that happened to my son when we were doing cleansing through because we he may have found heavy metals, uh the uh Giardia parasite, uh we had, which we found out was probably in our well water that we had in Alaska.

00:35:41.440 --> 00:35:50.079
So, anyways, we've gone through these protocols for cleansing, and it's hard, it's hard, especially for kids, to go through that.

00:35:50.159 --> 00:35:58.559
But it's good to be aware because if we don't regularly cleanse or get rid of these, then it just there's a buildup, right?

00:35:58.800 --> 00:36:08.320
Yeah, and when you're releasing them into your system, if you're not binding them, then they could redeposit in other tissue like brain, and you definitely don't want that.

00:36:08.559 --> 00:36:11.360
No, yeah, yeah, yeah.

00:36:11.760 --> 00:36:12.400
That's scary.

00:36:12.480 --> 00:36:13.599
I'm like, oh my gosh.

00:36:13.840 --> 00:36:16.000
So so back to the five basics.

00:36:16.159 --> 00:36:16.559
Yes, yes.

00:36:16.719 --> 00:36:18.400
We we've covered toxins, right?

00:36:18.480 --> 00:36:19.519
That's huge.

00:36:19.760 --> 00:36:24.159
The next thing would be movement, and it's so important.

00:36:24.719 --> 00:36:31.840
People are always telling you that you know, smoking is the new sitting, but they don't really explain why that is, and there's a very good reason for it.

00:36:31.920 --> 00:36:38.639
And I alluded to it when I talked about how you're sleeping all night, you're in your bed for eight hours a day.

00:36:38.960 --> 00:36:58.559
You get up, you sit at a kitchen table, you eat breakfast or drink your coffee, then you go sit in your car to drive to work, then you go sit at work for eight or nine hours a day, sit in your car again, sit again for dinner, sit again on the couch to watch TV, and then you go back to bed, right?

00:36:58.800 --> 00:37:00.079
We're not moving.

00:37:00.400 --> 00:37:04.639
And so the important part about the movement, think of it this way.

00:37:05.280 --> 00:37:07.599
Your cells are living creatures.

00:37:07.760 --> 00:37:11.280
They have to eat and they have to excrete their waste.

00:37:11.519 --> 00:37:13.599
The eating part, I mean, is easy, right?

00:37:13.760 --> 00:37:16.000
We have uh we have a blood system, right?

00:37:16.239 --> 00:37:20.000
The heart that pumps the blood that brings the nutrients to the cells.

00:37:20.159 --> 00:37:25.440
But those tiny little capillaries that go throughout our whole body, they don't touch every single cell.

00:37:25.679 --> 00:37:33.599
They weave their way between cells and they release the nutrients into the interstitial fluid or the fluids that surrounding our cells.

00:37:33.760 --> 00:37:39.440
And then the cell selectively uptakes what it wants and what it needs through its membrane.

00:37:39.599 --> 00:37:41.519
And so that's how it eats.

00:37:41.760 --> 00:37:50.000
But then subsequently it releases its waste in exactly the same way, back out through that cell membrane.

00:37:50.639 --> 00:38:00.719
The problem there is that you know, small molecules of waste do get reabsorbed through the bloodstream, taken out, but larger molecules don't.

00:38:00.960 --> 00:38:04.880
They basically just hang out there in that interstitial fluid.

00:38:05.039 --> 00:38:12.559
And the only thing that moves cellular waste is either manual massage or muscle movement.

00:38:13.039 --> 00:38:23.119
And so, if we're not moving every muscle in our body all day long, every day, then the cells in that area of the body are basically just stewing in their own waste.

00:38:23.360 --> 00:38:30.400
And that waste accumulates day after day, week after week, month after month, for years and for decades.

00:38:31.039 --> 00:38:42.159
And so at some point, as you're getting older, like you get into the 40s and your 50s, still leading that normal American lifestyle, which is fairly sedentary.

00:38:42.719 --> 00:38:48.239
We um we're we're now taught, we're how do I want to say this?

00:38:48.480 --> 00:38:57.440
We're not only poisoning ourselves with our own waste, we're also starving them because we're blocking the nutrients that they should be getting.

00:38:57.679 --> 00:39:01.119
It's harder for the nutrients to get through through all that other waste that's built up.

00:39:01.360 --> 00:39:13.199
Okay, and so we can do plasmaphoresis, for example, to clean out degradated proteins from our bloodstream, but there is no plasmaphoresis yet for the lymphatic system.

00:39:13.519 --> 00:39:17.920
So that's why movement is so vitally important for longevity.

00:39:18.079 --> 00:39:19.760
For longevity, for your life.

00:39:20.000 --> 00:39:22.079
Yeah, so now you're giving quite the visual.

00:39:22.159 --> 00:39:26.639
You're like, okay, there's waste, these cells are have the waste, and you've got to shake it out.

00:39:26.800 --> 00:39:30.960
Yeah, you know, and you know, our cells of our body, they all communicate to each other.

00:39:31.199 --> 00:39:36.079
That's part of the um, that's one of the systems of the meridians.

00:39:36.159 --> 00:39:39.599
We have all the meridians and they're all interconnected, yeah.

00:39:39.920 --> 00:40:03.920
So there is a hallmark of aging that's known as altered intercellular communication, and that's something that happens again as we get old, older, um, all this waste builds up and it blocks the ability for these cells to send their signaling molecules throughout the body to communicate with one another, even at an or at a cellular level and at organ levels.

00:40:04.159 --> 00:40:10.480
And so if these messages can't get through, that's contributing to this altered intercellular communication.

00:40:10.719 --> 00:40:16.159
Okay, and that's how disease grows, and you know, it's just a cascade of that.

00:40:16.239 --> 00:40:23.199
It helps increase um inflammation throughout the body and all the other hallmarks of aging, but are pretty much tied together from that.

00:40:23.599 --> 00:40:24.800
It takes them all, though.

00:40:25.119 --> 00:40:25.440
Wow.

00:40:25.920 --> 00:40:29.760
Okay, so now you say remove toxins, we've got now movement.

00:40:30.000 --> 00:40:30.400
Movement.

00:40:30.639 --> 00:40:31.840
And then what's the next one?

00:40:32.000 --> 00:40:33.039
The next one is sleep.

00:40:33.280 --> 00:40:33.519
Sleep.

00:40:33.760 --> 00:40:34.880
Yes, I like my sleep.

00:40:35.039 --> 00:40:36.239
Yeah, I love my sleep.

00:40:36.400 --> 00:40:40.239
There's so many people that just think you know, sleeping is something they'll do when they're dead.

00:40:40.400 --> 00:40:41.039
Yes, yes.

00:40:41.119 --> 00:40:41.519
Yeah, yeah.

00:40:43.760 --> 00:40:45.360
I'll push through, I don't need the sleep.

00:40:45.440 --> 00:40:49.039
Like I said, I'd be up 36 hours at a stretch sometimes at work because I had to.

00:40:49.199 --> 00:40:49.519
Yeah, yeah.

00:40:50.320 --> 00:40:51.039
And that was rewarded.

00:40:51.119 --> 00:40:52.800
You know, you thought, wow, you're really macho.

00:40:52.880 --> 00:40:53.920
I I pulled that off.

00:40:54.000 --> 00:40:54.800
Wow, great.

00:40:54.960 --> 00:40:57.360
But no, it's it's terrible for your body.

00:40:57.599 --> 00:41:02.320
Your brain does not have a muscle that it can flex to remove its waste.

00:41:02.719 --> 00:41:07.760
But the brain itself contracts while we sleep, called the glymphatic system.

00:41:07.920 --> 00:41:19.360
It contracts to squeeze out all the toxins of its metabolic waste into its lymphatic fluid, which then gets eliminated again through the rest of the system.

00:41:20.400 --> 00:41:29.119
So, um, if you are not getting sufficient deep sleep, you're not getting this lymphatic waste removal from your brain.

00:41:29.280 --> 00:41:33.679
And those toxins continue to build there, which will impair you over time.

00:41:33.920 --> 00:41:38.239
And that's why having the trackers that track your sleep nowadays, we have those.

00:41:42.960 --> 00:41:45.679
But that doesn't mean you actually got eight hours worth of sleep.

00:41:46.239 --> 00:41:50.719
Because there's times that you're laying there, you're ruminating, you're thinking of thoughts, but you're not actually sleeping.

00:41:50.880 --> 00:41:54.480
I know for me, it always takes a long time to fall into that deep sleep.

00:41:54.639 --> 00:41:55.039
Yeah, yeah.

00:41:55.199 --> 00:42:04.079
And you know, many of us have pets that might be in the same bed with us or small children, things that keep you know waking us up in the middle of the night that we may not even be conscious of.

00:42:04.239 --> 00:42:04.480
Oh, yeah.

00:42:04.719 --> 00:42:06.639
But it affects the quality of the sleep that you're getting.

00:42:06.800 --> 00:42:09.199
So you're getting the quality, so tracking that.

00:42:09.280 --> 00:42:13.920
So uh the deep sleep, how much deep sleep should we target for?

00:42:14.960 --> 00:42:18.960
I like to say that you should be getting about 20% of your sleep and deep sleep.

00:42:19.920 --> 00:42:20.480
Yeah.

00:42:20.800 --> 00:42:24.159
So again, that depends on how many hours that you're actually getting in bed.

00:42:24.400 --> 00:42:32.079
Most of your deep sleep comes in the first few hours of sleep, and most of your REM is then you know attributed to the back end of your sleep.

00:42:32.320 --> 00:42:38.960
So that's why they also say that it's better to get uh to bed earlier because for some reason, I don't know why.

00:42:39.119 --> 00:42:46.960
I really probably should look into this, but after midnight, we don't tend to get as much deep sleep as we would have if we went into hours after midnight.

00:42:47.119 --> 00:42:47.360
Really?

00:42:47.519 --> 00:42:49.920
As we would have if we'd gone to bed hours earlier.

00:42:50.239 --> 00:42:52.079
Okay, good because I like to go to bed early.

00:42:52.159 --> 00:42:52.800
Yeah.

00:42:53.360 --> 00:42:56.320
Yeah, I don't exactly know why that is, but I do need to look into that.

00:42:56.559 --> 00:43:03.199
Oh, and probably also uh how much you eat prior to your sleep, too, probably affects that, right?

00:43:03.360 --> 00:43:08.639
Yeah, I I I'll try to have my last meal of three, four hours at least.

00:43:08.880 --> 00:43:09.920
Yeah, that's been a hard one.

00:43:10.000 --> 00:43:14.480
I I know this, I know they say, yeah, three, four hours before your sleep.

00:43:14.559 --> 00:43:16.000
That's a really hard one.

00:43:19.519 --> 00:43:21.920
Well, me, the family is like the sports after school.

00:43:22.000 --> 00:43:30.800
This sometimes we don't get home till seven, so I try to myself and eat earlier, but I tell this to my kids too, don't eat right before, and then you won't get a good sleep.

00:43:32.079 --> 00:43:36.639
But it it's just shifting, shifting of routines, you know, and getting accustomed.

00:43:36.719 --> 00:43:39.679
And also because what I find is those cravings.

00:43:39.760 --> 00:43:44.400
So for me, it's like go go, go, go, put the kids to bed, and all of a sudden I'm like, oh, okay, great, have some downtime.

00:43:44.480 --> 00:43:46.400
And then for some reason the hunger comes up.

00:43:46.559 --> 00:43:48.639
And I think maybe I'm just really tired.

00:43:48.800 --> 00:43:50.639
I don't know what it is, you know, those cravings.

00:43:50.719 --> 00:43:53.280
You're like, I'm hungry, I'm starving right before bed.

00:43:53.519 --> 00:43:54.159
Why?

00:43:56.400 --> 00:43:58.880
It's like moving past those thoughts.

00:43:59.039 --> 00:44:00.880
So what would be Number five.

00:44:01.119 --> 00:44:02.639
Well, you actually just touched on it.

00:44:02.800 --> 00:44:03.280
It's food.

00:44:03.440 --> 00:44:03.920
It's food.

00:44:04.000 --> 00:44:04.159
Okay.

00:44:04.400 --> 00:44:12.480
It's trying to get the most um, well, I opt for most nutritional density and diversity that it can possibly get.

00:44:12.639 --> 00:44:18.480
You know, we eat a lot of junk food that has no nutritional value whatsoever.

00:44:18.719 --> 00:44:23.360
And we have a lot of uh, you know, it's a lot of chemicals in our food, let's face it.

00:44:23.519 --> 00:44:26.320
Things that are in a box or a bag, all the processed foods.

00:44:27.119 --> 00:44:28.400
Those things are terrible for us.

00:44:28.639 --> 00:44:29.360
Oh, so terrible.

00:44:29.920 --> 00:44:31.840
The my 20th dinner is, you know.

00:44:32.880 --> 00:44:44.880
I was very surprised to see that when I was going through the course of testing my pace of aging, that when I finally eliminated all processed foods, that's when I finally got my very best score.

00:44:45.039 --> 00:44:45.280
Wow.

00:44:45.599 --> 00:44:48.079
That means you know, allowed me to beat Bryant Johnson.

00:44:48.239 --> 00:44:49.920
It was just simply removing processed foods.

00:44:50.159 --> 00:44:53.119
So processed food and then the stress, probably minimizing stress.

00:44:53.360 --> 00:44:54.239
That would be the final one.

00:44:54.719 --> 00:44:54.960
The stress.

00:44:56.159 --> 00:44:59.440
And I've proven that to myself time and time again.

00:44:59.920 --> 00:45:07.039
Um but your mental mindset has a great deal with how you process stress as well.

00:45:08.159 --> 00:45:13.360
For example, um, when I was training for that marathon, I hated running.

00:45:13.519 --> 00:45:15.039
I was not a runner, right?

00:45:15.280 --> 00:45:29.599
I had only done it because um they got about 250 of us from our church to sign up to become first-time runners to run a marathon for the first time, to try to raise money to build wells in Africa.

00:45:29.840 --> 00:45:40.559
Because on average, like a thousand kids die before the age of five every day from the lack of clean water there, yeah, just the basic lack of basic uh hydration and sanitation.

00:45:40.800 --> 00:45:44.239
And so that was the reason why I was running.

00:45:44.480 --> 00:45:50.639
Plus, you know, the opportunity to learn from seasoned marathoners how to fuel and all the tricks and tips that they do.

00:45:51.920 --> 00:45:57.920
Yeah, it's just it's a it was an amazing opportunity for me to do, but I hated it, I was terrible at it.

00:45:58.079 --> 00:46:00.559
I mean, I'm not graceful, I run like a brick.

00:46:00.719 --> 00:46:02.000
I'm very slow.

00:46:02.480 --> 00:46:03.280
I was worse then.

00:46:03.519 --> 00:46:05.679
I'm even I'm still terrible now, but I'm a little better now.

00:46:05.920 --> 00:46:06.320
There we go.

00:46:06.559 --> 00:46:07.360
I love running.

00:46:08.239 --> 00:46:09.760
Yeah, that's awesome.

00:46:10.000 --> 00:46:11.360
Yeah, not so much.

00:46:11.440 --> 00:46:12.960
It was just grueling.

00:46:13.199 --> 00:46:20.639
And but one day, while I was running, I was also running a thought experiment in my head, which I like to do.

00:46:20.800 --> 00:46:22.960
I love to you know do thought experiments.

00:46:23.119 --> 00:46:37.679
I was running by a hospital, and I happened to look up at one of the windows in the hospital, and I imagined that I was a patient in one of those rooms, and all I could do was lie there in that bed and look out the window.

00:46:37.920 --> 00:46:46.719
And I'm lying there, I'm looking out the window, and I see this guy out running on the street, and I'm wishing that I could be that guy instead of being stuck here in this bed.

00:46:47.679 --> 00:46:51.679
And in that moment, wow, it's like a revelation to me.

00:46:51.840 --> 00:46:55.599
It's like, wow, I am that guy, right?

00:46:55.840 --> 00:46:57.280
I don't have to run.

00:46:57.440 --> 00:46:58.320
I'm blessed.

00:46:58.639 --> 00:46:59.920
I get to run.

00:47:00.960 --> 00:47:06.159
And just that little mental shift changed the way I looked at running.

00:47:06.480 --> 00:47:10.000
I suddenly realized this isn't a chore, this is something I get to do.

00:47:10.320 --> 00:47:11.599
Oh, wow, that's powerful.

00:47:11.920 --> 00:47:23.760
I began liking it, which surprised the heck out of me because I never thought just a little thought could make a but how many people say that I hate running, I hate the gym, I hate this, you know, and it puts a block.

00:47:24.000 --> 00:47:26.719
It makes it even a bigger chore than it actually is.

00:47:27.039 --> 00:47:27.360
Yeah.

00:47:27.760 --> 00:47:40.559
But the mindset shift about not liking it, but the importance of it, of movement, so understanding the importance of it for longevity, for vitality, for the life, see it, yeah.

00:47:40.719 --> 00:47:47.440
Look at that person that's in the hospital right now and can't move, can't be outside, can't enjoy it.

00:47:47.679 --> 00:47:51.599
Just, you know, just go out there and be blessed that you can move.

00:47:51.679 --> 00:47:54.159
Actually, every time I work out, I I do say a blessing.

00:47:54.239 --> 00:47:57.840
I say, I'm so grateful that I get to move today.

00:47:58.079 --> 00:47:59.519
The gratitude is huge.

00:47:59.679 --> 00:48:00.239
It's everything.

00:48:00.400 --> 00:48:00.559
Yeah.

00:48:00.719 --> 00:48:03.920
I started applying that to everything in my life, to my job, right?

00:48:04.079 --> 00:48:05.599
Because my job was stressful.

00:48:05.679 --> 00:48:06.559
It was grueling.

00:48:06.639 --> 00:48:08.480
I mean, there are times I hated it, right?

00:48:08.719 --> 00:48:10.000
Or so I told myself.

00:48:10.159 --> 00:48:12.800
But then I started looking at it as the blessing that it truly was.

00:48:12.880 --> 00:48:15.599
You know, the the income that it was providing to me.

00:48:15.840 --> 00:48:18.559
Um, yeah, the fact that it wasn't going to be around forever.

00:48:18.639 --> 00:48:20.400
I mean, at some point I was going to retire.

00:48:20.559 --> 00:48:25.199
And so I might as well enjoy it and get anything, everything out of it that I could while I was still there.

00:48:25.440 --> 00:48:27.280
The same with taking care of my parents.

00:48:27.440 --> 00:48:31.280
I mean, it was not the number one thing I would have wanted to sign up for at all.

00:48:31.920 --> 00:48:32.559
So hard.

00:48:32.880 --> 00:48:43.920
But it was a blessing because I got to spend their last days with them and make them comfortable and as happy as it was possible to make to miserable people.

00:48:44.239 --> 00:48:49.519
Um, but yeah, it was a blessing to me, and I knew it was only for a limited time.

00:48:49.599 --> 00:48:51.360
So I made the best I could out of it.

00:48:51.760 --> 00:49:00.559
Shifting that perspective because I know that is oftentimes so hard on people when they have to take care of their parents and see them this way.

00:49:00.719 --> 00:49:02.079
Like it's heartbreaking.

00:49:02.239 --> 00:49:06.559
So even shifting a little bit that perspective, like, okay, I'm blessed that I can.

00:49:06.800 --> 00:49:10.079
Uh, you know, we all go kind of through these processes.

00:49:10.239 --> 00:49:15.440
This is a way to kind of give back to my parents for the times they've, you know, taking care of me.

00:49:15.519 --> 00:49:17.519
And so maybe shifting those mindsets.

00:49:17.599 --> 00:49:25.199
And I love that you bring that up because you know, I do feel spirituality mindset affects your health, right?

00:49:25.360 --> 00:49:26.239
Having a belief.

00:49:26.480 --> 00:49:28.159
Now, you mentioned church.

00:49:28.239 --> 00:49:33.920
Like, are do you have a belief that there's a higher power, there's God, and you know, whatever.

00:49:34.000 --> 00:49:37.519
I'm always like sensitive to however people like to address it.

00:49:37.840 --> 00:49:40.159
Yeah, I mean, you could look at church on so many levels.

00:49:40.239 --> 00:49:49.840
I mean, there is a spiritual aspect of it, even if you're not a spiritual person, just the aspect of a good, safe community is very important to your longevity.

00:49:50.000 --> 00:49:50.719
To your longevity.

00:49:50.960 --> 00:49:51.280
Yeah.

00:49:51.440 --> 00:49:55.199
Having a group that you belong, having people that you can rely upon.

00:49:55.360 --> 00:49:58.159
And churches typically are very good-hearted people.

00:49:58.239 --> 00:50:01.920
So they're if they're people that you know that are gonna have your back if something happens too.

00:50:02.159 --> 00:50:05.039
Yeah, so finding community as well for longevity.

00:50:05.360 --> 00:50:05.920
Yeah, yeah.

00:50:06.159 --> 00:50:17.039
So even if you're not like um, even if you're not religious, which I never considered myself as being religious, I always considered myself spiritual, not religious.

00:50:17.519 --> 00:50:27.679
Um, just having that spirituality about you, just knowing that we're all connected, there is a higher higher power out there and a purpose for all of us.

00:50:27.760 --> 00:50:29.679
Yeah, that's huge.

00:50:29.920 --> 00:50:31.679
That we're truly never alone, right?

00:50:32.000 --> 00:50:33.920
Truly, truly never alone.

00:50:34.079 --> 00:50:36.480
And and there we are here for a reason.

00:50:36.639 --> 00:50:38.480
Yeah, you know, each one of us.

00:50:38.719 --> 00:50:40.960
And if we just listen, we're being led.

00:50:41.199 --> 00:50:53.519
Yes, oh yes, yes, and and to listen though, I always say you have to kind of declutter your body, the toxins, the uh the your environment.

00:50:54.400 --> 00:50:54.800
The chatter.

00:50:55.039 --> 00:51:04.559
Yes, the chatter, because I always say the chatter, the ego is what I call it, is so much louder than your intuition, then than spirit, than God.

00:51:04.639 --> 00:51:11.280
You uh so to quiet to I was just telling that to a friend yesterday that I had over for dinner.

00:51:11.599 --> 00:51:17.280
That to she's like, I I I need to hear the answer, I need to know what to do next.

00:51:17.440 --> 00:51:31.280
I said, Well, to hear, you'll need to calm your nervous system, you'll start to need to slow down, start to kind of detox the mind, detox your body, then you'll hear much clearer.

00:51:31.920 --> 00:51:32.639
Absolutely.

00:51:33.360 --> 00:51:38.239
I have a very good friend of mine who's just overwhelmed at everything that's going on in the world.

00:51:38.480 --> 00:51:39.280
Yes, oh my gosh.

00:51:39.440 --> 00:51:43.119
And there's a lot, I do not watch the news.

00:51:43.280 --> 00:51:46.239
No, and I get messages from my stepdad all the time.

00:51:46.400 --> 00:51:47.920
Oh my gosh, how are you doing over there?

00:51:48.400 --> 00:51:48.960
I'm fine.

00:51:49.119 --> 00:51:50.320
Stop watching the news.

00:51:50.559 --> 00:51:50.800
Right.

00:51:52.000 --> 00:51:59.679
I mean, if you knew it's okay, but yes, you know, it's yeah, she has family in Iran that are, you know, there's issues going out over there.

00:51:59.840 --> 00:52:02.880
I mean, there's just so much that you know she has to deal with.

00:52:03.119 --> 00:52:05.280
And I tried to tell her, look, take a breath.

00:52:05.440 --> 00:52:09.599
I mean, try to live in this moment right here, right now.

00:52:10.079 --> 00:52:19.199
Because if you're living in this moment right here, right now, you know that all of the things that are out in the external world have no effect on you.

00:52:19.920 --> 00:52:20.239
Right?

00:52:20.480 --> 00:52:23.599
The only things that can touch you are the things that you let inside.

00:52:24.239 --> 00:52:34.079
And so having all that chatter constantly going on, all that worry, all that concern, focus on just what you can control, just what's in your circle of influence.

00:52:34.239 --> 00:52:35.760
Yes, that's so important.

00:52:36.079 --> 00:52:37.360
That is an important message.

00:52:37.519 --> 00:52:50.000
I say that live in the now, we can't, you know, the the outcomes, and just protect yourself because that all that worry, you know, constantly watching that, of course, she it's out of her control.

00:52:50.159 --> 00:52:52.159
She wants to help, she has family out there.

00:52:52.239 --> 00:52:53.519
Of course, she's worried about them.

00:52:53.599 --> 00:52:57.119
That's very natural to want to, you know, care for them and send them love.

00:52:57.199 --> 00:53:00.639
And it is horrific to see some of the things that is going on, yeah.

00:53:00.800 --> 00:53:03.360
But also some ignorance is bliss.

00:53:03.519 --> 00:53:04.239
Yeah, yeah.

00:53:05.039 --> 00:53:10.880
If you didn't know, if you weren't watching the news and constantly being fed all this negative stuff, you wouldn't know.

00:53:11.119 --> 00:53:11.920
And you'd be fine.

00:53:13.199 --> 00:53:14.880
Yes, yeah, it's important.

00:53:14.960 --> 00:53:16.719
That's a part of your environment, right?

00:53:16.800 --> 00:53:26.639
And detoxing that environment and realizing, okay, maybe I'm I'm gonna limit it to maybe once a week, you know, maybe not every day.

00:53:26.880 --> 00:53:33.360
And notice, notice in your own body how do you feel when you you do avoid and social media detoxing as well.

00:53:33.519 --> 00:53:38.800
Oh, yeah, that's a hard one because of course, you know, I'm on social media, so are you, and I use it as a platform.

00:53:38.960 --> 00:53:53.599
The way I shift my perspective, though, I shift it as like I wouldn't be able to reach people globally with me just uh sending these messages of hope and light, just being just talking to my surroundings.

00:53:53.840 --> 00:53:59.039
This gives me the platform to go global, to reach people.

00:53:59.199 --> 00:54:00.000
I don't even know.

00:54:00.159 --> 00:54:06.159
Sometimes I have messages from people in Europe, Australia, Canada, and how I've impacted their life.

00:54:06.400 --> 00:54:07.920
That alone keeps me going.

00:54:08.159 --> 00:54:10.559
And you're putting out positive content, which is great.

00:54:10.800 --> 00:54:12.000
Yeah, that's what we need more of.

00:54:13.840 --> 00:54:20.400
But when you start Doom Scrolling, you can't help but start seeing the negative stuff, which does impact you, it affects you.

00:54:20.559 --> 00:54:24.880
Or we start seeing, you know, um, well, we start comparing ourselves to other people.

00:54:25.039 --> 00:54:25.199
Yeah.

00:54:25.440 --> 00:54:32.320
Because they're presenting only the best of everything they have, you know, how much wealth they have, you know, how much love and life they have.

00:54:32.480 --> 00:54:38.320
And you know, some of that may not even be real, it might even be fake, it might just be staged, you know, for Instagram.

00:54:38.400 --> 00:54:44.320
But hey, um if you start comparing ourselves, you know, comparison steals your own joy.

00:54:44.800 --> 00:54:45.840
Oh, I always say that.

00:54:46.000 --> 00:54:53.840
I always say that I notice it even through families, you know, if people have siblings, how they much they compare themselves to their own siblings.

00:54:53.920 --> 00:54:56.880
I see that with my kids, and we do that as women.

00:54:56.960 --> 00:54:58.719
We look at other women and we'll all compare.

00:54:58.800 --> 00:54:59.840
Oh, I'm not good enough.

00:54:59.920 --> 00:55:09.840
Or other authors in my group, oh, they're such great writers, and oh, maybe we compare ourselves every single day, yeah, and we really need to stop doing that.

00:55:10.079 --> 00:55:11.920
We just have to get comfortable in our own skin.

00:55:12.159 --> 00:55:13.440
Yes, yeah, absolutely.

00:55:13.679 --> 00:55:14.800
It's easier said than done.

00:55:14.960 --> 00:55:16.480
I know, but it's a mindset, right?

00:55:16.800 --> 00:55:21.440
And we're all a work in progress, so you know, each day is another chance, another opportunity to try fresh.

00:55:21.920 --> 00:55:22.400
Absolutely.

00:55:22.559 --> 00:55:28.079
Well, I absolutely loved our conversation and what an honor to have you here and share your wisdom.

00:55:28.159 --> 00:55:34.800
Yeah, if anyone wants to follow your journey, some of your protocols, and or come watch you speak, how they can follow you.

00:55:35.039 --> 00:55:37.840
You can see my fake happy life on Instagram, not the skin.

00:55:38.079 --> 00:55:47.519
Um you can find me at Dave.pasco on Instagram, and uh I have a website, it's davepasco.net, where I list everything that I do.

00:55:47.679 --> 00:55:50.239
I don't need everything, it's it's very exhaustive.

00:55:50.480 --> 00:55:50.719
Okay.

00:55:51.199 --> 00:55:53.920
All my supplements, you know, all the protocols.

00:55:54.320 --> 00:55:59.440
But again, the basics are truly the things that you need to nail down first before looking into any of those other things.

00:56:00.639 --> 00:56:02.079
Oh, I that's so true.

00:56:02.320 --> 00:56:05.599
Well, I just want to thank you all for listening today.

00:56:05.760 --> 00:56:11.679
And I hope this was very informative as far as longevity, vitality, anti-aging.

00:56:11.920 --> 00:56:20.400
I was such an honor to have Dave Pasco because I get really curious about our own health and our longevity and what are the tools out there.

00:56:20.559 --> 00:56:24.400
And sometimes it's there's noise around these tools.

00:56:24.639 --> 00:56:38.239
So this is why I have real authentic uh conversations and guests that are for, you know, they've been doing this for years, for years, and test it out, have measurable longevity tools.

00:56:38.320 --> 00:56:41.360
So go follow Dave Pasco and thank you again for listening.