บทถอดความฉบับเต็มของ Debunking Longevity Myths, Peptides & Testosterone with Dr. Tracy Gapin

can you continue to do the things that you love to do in the best way possible? 00:04:55.348 --> 00:05:06.300 So that's, that's the health span, and so there has been tremendous growth and development around the, the extension of health span. 00:05:07.985 --> 00:05:16.505 What is still yet to be fully proven is extension of lifespan, and so when we talk about extending, you know, longevity, the science is there. 00:05:16.505 --> 00:05:35.149 We now understand the, you know the 13 hallmarks of longevity, so we understand the physiologic processes behind extending lifespan, and we can actually measure that now with different types of aging tests we could talk about, but it's still, I think, that there's still a lot to be learned on. 00:05:35.149 --> 00:05:37.774 Are we truly extending life span? 00:05:37.774 --> 00:05:41.447 And if we are, it's probably going to be incremental for a while. 00:05:42.911 --> 00:05:52.470 The other thing that I'll dispel is that that there's just, you know, some magic pill that people are trying to create and sell and that's that's. 00:05:52.470 --> 00:06:03.793 That cannot be farthest from the truth when we look at what are the key drivers for extending health span and improving quality of life and, hopefully, extending lifespan, there's not going to be one magic bullet. 00:06:03.793 --> 00:06:08.249 It's going to be a combination of confluence of different factors which we could talk about, that all kind of come together. 00:06:08.249 --> 00:06:27.601 And so, you know, joe Rogan may be saying push testosterone alone, and while I love testosterone, I like to say that's just one piece of a much bigger puzzle and while it may start there, it never ends there when we come, when it comes to, you know, men's health optimization in particular, and so those are my thoughts on longevity and I'm happy to die whatever direction you like to go from there. 00:06:27.622 --> 00:06:28.704 Yeah, let's go. 00:06:28.704 --> 00:06:43.072 Yeah, I think this, you know, nobody can guarantee the future, right, you can do everything right in your 40s and 50s and still die at 65 from something you never saw coming a bus or a disease or something you know, like you. 00:06:43.072 --> 00:06:44.401 Just, we can't. 00:06:44.401 --> 00:07:01.690 We all want to feel like, if we do the work now, like somehow we'll be saved or, you know, guaranteed this, like super healthy 75 year old body that you know can still pick up anything and carry it across the yard or play with your grandkids or whatever that thing is. 00:07:01.690 --> 00:07:07.697 That like will make you feel like you've, you know, arrived at that age where you're still strong. 00:07:07.697 --> 00:07:12.250 You know, and as a trainer, I, you know, I work with a lot of people 40s, 50s, but also in their 60s. 00:07:12.250 --> 00:07:19.466 You know, working on balance, working on, like you know, not falling, because obviously you know that you fall and bust your hip. 00:07:19.466 --> 00:07:23.295 That's that's pretty much, you know. 00:07:23.415 --> 00:07:29.471 Really, that's a significant accelerator for your end of your life pretty quickly, so especially in the 70s and 80s. 00:07:29.511 --> 00:07:42.586 So so, you know, those things start to become more important as we start to realize our, the frailty of our body, or or, you know, as we get closer to that point in which we, we feel less, you know, vital. 00:07:42.586 --> 00:07:50.913 And so in the 40s I mean I'm 49, as I told you, you know I'm right there, at the end of the 40s, like four is very different from 45. 00:07:50.913 --> 00:07:54.785 45 was very different from what is now 49. 00:07:54.785 --> 00:08:02.985 Even as I've maxed out my like eating and my like, you know, I'm sleeping better than I probably was five years ago. 00:08:02.985 --> 00:08:07.543 My gym workouts are probably smarter than they were, you know, 10 years ago. 00:08:08.223 --> 00:08:21.062 And yet, you know, there's, there's these you know, challenges, with just the fact that my body's 49 and it's it's slightly suboptimal in terms of what it used to do at 35 or, you know, 30. 00:08:21.062 --> 00:08:22.745 And so that's, you know. 00:08:22.745 --> 00:08:31.351 So that becomes the choice that you know someone must take is like, okay, I can eat, well, I can sleep. 00:08:31.351 --> 00:08:41.120 There's, there's certain natural levers we can pull right, like I always like to think, like you know, like the great Oz, with, like his levers, like you know, making the things happen. 00:08:41.691 --> 00:08:50.841 There's the nutrition lever, which is one that I think most people just fail at, and if we did that alone, we probably have some significant progress in terms of health. 00:08:50.841 --> 00:09:14.777 There's the sleep and recovery lever and then, of course, there's the fitness lever and and those are kind of the big if you're talking about the macros of life, those are the ones that I see like if you could pull those levers and improve those good start right, but then you go a layer deeper and you start looking at supplements or hormones or you know what might be going on inside. 00:09:14.777 --> 00:09:17.986 That's suboptimal, you know, and and, and. 00:09:17.986 --> 00:09:25.692 That's that's where I think a doctor like yourself, or people that are really like in the, the science of that's letting us know. 00:09:25.692 --> 00:09:34.325 You know from the research, from these studies that are going on you know, what, what are what we're seeing that can actually, you know, make a difference. 00:09:35.148 --> 00:09:36.673 You know, I don't think it's the first thing. 00:09:36.673 --> 00:09:44.421 We need to be like pulling in terms of like lifestyle, but but probably third or fourth down the road, like what are those other things we can be thinking about? 00:09:44.421 --> 00:09:53.371 So let's talk about not nutrition, not sleep, not fitness, because those are covered a lot in this podcast.

00:09:53.371 --> 00:10:01.059 So let's go to that next layer, let's talk about hormones and let's go into some of the other things that may may be on the horizon for us. 00:10:02.003 --> 00:10:02.403 Yeah, sure. 00:10:02.403 --> 00:10:13.774 So a couple points that I love to emphasize here is the concept of hidden blind spots, and I'll share a brief story that will, two stories that may drive this home. 00:10:13.774 --> 00:10:16.123 The first is a guy named Bob Harper. 00:10:16.123 --> 00:10:18.591 Some may or may not know him. 00:10:18.591 --> 00:10:22.142 He is the head fitness trainer on the tv show the biggest loser. 00:10:22.142 --> 00:10:25.152 He is the epitome of good health. 00:10:25.152 --> 00:10:28.826 He trains people how to lose weight and get in shape and he looks great. 00:10:28.826 --> 00:10:32.037 We all aspire to look like him with his you know, tight t-shirt and um? 00:10:32.037 --> 00:10:33.621 Uber healthy guy. 00:10:33.621 --> 00:10:40.303 And you may have heard the story that a couple years ago, at age 51, bob Harper had a massive heart attack. 00:10:40.303 --> 00:10:51.322 He had a widowmaker occlusion is called a massive coronary occlusion and he almost died and had surgery and he recovered, he survived, and afterwards he talked about how there were things going on his body he wasn't aware of. 00:10:51.322 --> 00:10:57.206 How does it go like Bob Harper have a heart if it's all just dying exercise? 00:10:57.206 --> 00:10:59.333 How does Bob Harper have a heart attack and almost die? 00:10:59.333 --> 00:11:01.000 We're missing something right. 00:11:02.303 --> 00:11:03.167 My brother john. 00:11:03.167 --> 00:11:04.831 He is his largely the life guy. 00:11:04.831 --> 00:11:07.659 He's this massive present physically, also has a massive heart. 00:11:07.659 --> 00:11:08.221 Everyone loved him. 00:11:08.221 --> 00:11:11.844 What we knew about john was that he was obsessed with fitness. 00:11:11.844 --> 00:11:12.808 He was in the gym every day. 00:11:12.808 --> 00:11:16.283 He's one of the gym rats and he looked the part, you know, super in shape guy. 00:11:16.283 --> 00:11:28.691 Um, what we didn't know about john was that he was on the side privately doing his own testosterone, doing supplements, steroid bro science kind of stuff that he was learning from his buddies and and and dr google and uh. 00:11:28.831 --> 00:11:42.864 One morning, at the age of 49, my brother john dropped dead, and so I share these two stories to just really bring home the point that we all have blind spots in our health, and I'd be one of the. 00:11:42.864 --> 00:12:08.462 Every single person listening to this has some blind spot that they're not aware of that may or may not be causing problems now, but it's lurking under the surface waiting to cause issues, and so so I love that you're emphasizing, you know, sleep and nutrition and fitness, um, and those are incredibly important, and I think it's so important that we do the advanced diagnostic testing to find what are those blind spots that we don't even realize are under the surface. 00:12:08.462 --> 00:12:10.349 And so what are blind? 00:12:10.349 --> 00:12:11.352 You know what are examples. 00:12:11.352 --> 00:12:13.139 So number one would be hormones. 00:12:13.139 --> 00:12:20.798 You know, we know that men with low testosterone have about a 30 increase risk of a major adverse cardiac event 30 percent. 00:12:21.880 --> 00:12:38.003 We know that which hold on because that is different from the idea that people that have high testosterone are at a higher risk of heart disease and cardiovascular counter to oh, your heart's going to grow too big. 00:12:38.003 --> 00:12:38.650 There's, you know. 00:12:38.650 --> 00:12:41.818 I mean, if you're taking gh or something, that's a different thing, but yeah. 00:12:41.818 --> 00:12:45.054 So if you're, yeah, go there yeah, great, great point. 00:12:45.075 --> 00:13:02.120 So when we look at you know, men and I'm going to use a free testosterone level that's really where we want to be focused on, not total, but but for the sake of the conversation here, um, I'll see guys coming off the street and their free tea will be five, five ppk or estimate milliliters the unit there, and that's on a lab core. 00:13:02.120 --> 00:13:21.976 If it's a quest, and maybe a one, uh, decimal extra zero at the end, so it'd be, it'd be 200 or gold there, right of the 20s, a target for lab core coming with a level of five and um, what we're talking about is getting that man up to 20, from five to 20. 00:13:21.976 --> 00:13:27.635 Now, by doing that, we are going to reduce cardiovascular risk or a little to improve lipid profile. 00:13:27.635 --> 00:13:33.701 We're going to put blood sugar regulation, inflammation all these are the key markers that correlate with improved testosterone levels. 00:13:34.484 --> 00:13:48.827 The misconception is we're thinking of guys who have free testosterone levels of 300, want bodybuilders who are on testosterone and steroid hormones and growth hormone, and that causes incredible stress in the heart. 00:13:48.827 --> 00:13:51.780 You hear about these guys dropping dead one day, like my brother john. 00:13:51.780 --> 00:13:54.250 Very, very different from what we're talking about. 00:13:54.250 --> 00:13:55.938 We're talking about optimizing testosterone. 00:13:55.938 --> 00:14:00.596 We're talking about getting that t level free tea of five to 20. 00:14:00.596 --> 00:14:04.889 I'm not trying to get your five to 300, and that's the key distinction here. 00:14:04.889 --> 00:14:11.394 We're talking about optimizing, not, you know, I'm trying to make you a man, not superman, sort of so before you, before you go on. 00:14:11.434 --> 00:14:21.811 This is important because most of the time when people talk about total testosterone, they hear the number total testosterone and like, oh, it's 630 or it's, you know, 900, or it's three. 00:14:21.811 --> 00:14:23.999 It's low, it's in the 300s or

below. 00:14:23.999 --> 00:14:27.734 That's the total tea and you're talking about free testosterone. 00:14:27.734 --> 00:14:32.956 So why don't you just help us differentiate between the two and why knowing the two numbers matters? 00:14:33.144 --> 00:14:50.475 yeah, so when you get a total testosterone number, that is the total amount of testosterone that's floating in your bloodstream and that's typically in a nanograms per deciliter unit, and typically you'll see 400, 600, 800, something like that. 00:14:50.475 --> 00:15:06.881 The ridiculous range that you'll see the reference range on the right side of the page I'll talk about a moment may say 240 to 900 or something absurd, right, okay, but testosterone in the bloodstream about 95, 98 percent of that is actually bound to proteins, right? 00:15:06.881 --> 00:15:16.130 Proteins like sex hormone binding glob is the most common one alpha one, anicomotrypsin complex name, another protein, albumin to a lesser extent, right. 00:15:16.130 --> 00:15:21.570 What these proteins do is they bind to the testosterone molecule and typically don't let go. 00:15:23.293 --> 00:15:33.178 Well, for testosterone to actually have any biologic, physiologic effect, it has to get into a cell, a muscle cell, for example, has to diffuse, has to go through the cell wall. 00:15:33.178 --> 00:15:41.816 It has to then bind to an androgen receptor and then it goes to the nucleus, the headquarters of the cell, and that's where it actually causes its effect. 00:15:41.816 --> 00:15:45.128 It has an outcome of physiologic result, right. 00:15:45.128 --> 00:15:53.157 When it's bound to these proteins in the bloodstream, it can't do that, can't get, even get in a cell, it can't do anything, it's unavailable for use, and so all we care about. 00:15:53.157 --> 00:15:58.176 The only number that matters is what's the bioavailable or active form of testosterone? 00:15:58.176 --> 00:15:59.760 Is actually doing anything for me? 00:15:59.760 --> 00:16:02.951 Right, and that's the free got it free me. 00:16:03.013 --> 00:16:08.190 It's simply very important, yeah yeah, free floating, not bound to proteins in the blood. 00:16:08.190 --> 00:16:14.434 That's why hence is called free, and typically it's about one percent of your total is what your free is going to be okay. 00:16:14.434 --> 00:16:21.318 And so when you get a lab test done, be sure that you're getting a free testosterone, not just a total. 00:16:21.318 --> 00:16:26.761 I would actually argue the total doesn't really help us a whole lot, because what I want to know is the free right and the free again. 00:16:26.761 --> 00:16:34.812 I've seen numbers in the you know five, six, seven range when guys come in having never tested it before, and your target is 20 for lab core. 00:16:34.812 --> 00:16:37.216 If you're using quest, that target is 200. 00:16:37.216 --> 00:16:40.871 Most guys are nowhere close to that number right now. 00:16:42.033 --> 00:16:58.378 Three massive studies

longitudinal studies, uh, us, sweden, finland, 20, 30 year studies all showed the same thing and that is that levels free tea levels have dropped almost 50% in the last 20 years worldwide massive decline. 00:16:58.378 --> 00:17:08.804 So that what that means is a 49 year old guy like you today has a free testosterone level that's about 45% lower than it was 20 years ago. 00:17:08.804 --> 00:17:14.705 And so now I want to come back to the lab reference range I mentioned before now kind of tied all together. 00:17:14.705 --> 00:17:22.003 Yeah, that reference range on the right side of your lab is not the ideal, optimal range where you want to be. 00:17:22.003 --> 00:17:26.987 That is simply the average of the population, of all the labs they've done. 00:17:27.107 --> 00:17:29.133 Lab core does a billion testosterone levels. 00:17:29.133 --> 00:17:30.596 What is the average? 00:17:30.596 --> 00:17:35.176 You know, statistically, you got a median and two standard deviations gives you a bell curve and that's what. 00:17:35.176 --> 00:17:37.041 That range is, just the average, right. 00:17:37.041 --> 00:17:46.823 But knowing that levels have dropped by almost 50% of the last 20 years now you can understand that that range is simply 50% lower than it was. 00:17:46.823 --> 00:18:03.160 And so when you're on the bottom end of that range, that's not where you want to be, even though you're being told you're in range, yeah yeah, that's a hard thing because the industry has created these ranges and there's even, like you know, insurance won't cover HRT if it. 00:18:03.259 --> 00:18:16.018 If you're in the range, right, you have to be below it, and so, therefore, there's some sort of like you're good, you're not, even if you're at 300, or you know, 6.9 or whatever the, the free T number is at the bottom right. 00:18:16.018 --> 00:18:31.176 So this is, this is a chat, because what you're talking about and what what longevity is all about, is being optimal, not being okay, not like suffering through midlife with like low energy and like no libido. 00:18:31.176 --> 00:18:34.063 And you're like I feel okay, but I hate it. 00:18:34.063 --> 00:18:40.965 You know, that's okay, that's probably in the range that sucks, right, what's? 00:18:40.965 --> 00:18:42.289 What's the other side of that? 00:18:42.289 --> 00:18:50.853 And that's how do we optimize our bodies to be, to feel at our best, without obviously putting it at risk of premature death? 00:18:51.094 --> 00:19:02.425 Right, like you know, you don't want to be the guy who's like yeah, just started doing testosterone and growth, and you know, you're like, you're like, you're like, you're like, you're like, and all these peptides, and there are lots of guys out there, especially at the gym, that they're doing this. 00:19:02.425 --> 00:19:05.127 10 years from now, they drop dead. 00:19:05.127 --> 00:19:09.505 You're like ooh, miss that, there's a blind spot there. 00:19:09.505 --> 00:19:14.464 Too much of something that seemed to be a good idea wasn't a good idea, so that's right. 00:19:15.059 --> 00:19:16.365 Dosing is incredibly important. 00:19:17.121 --> 00:19:25.449 So Tracy on this, this is kind of fun because I just got my blood work back yesterday. 00:19:26.330 --> 00:19:26.771 Oh fun. 00:19:27.843 --> 00:19:28.345 And I got. 00:19:28.345 --> 00:19:30.724 I went lab core, we did the Roche test. 00:19:30.724 --> 00:19:33.527 So you get much more. 00:19:33.527 --> 00:19:34.921 So I got. 00:19:34.921 --> 00:19:40.874 It was 634 total, 6.03. 00:19:40.874 --> 00:19:44.487 There you go so you are, I mean, nailed it. 00:19:45.249 --> 00:19:46.290 You see it every day, yeah. 00:19:46.861 --> 00:19:48.326 And it's so the but. 00:19:48.326 --> 00:19:55.512 Every time I've ever gotten testosterone done, I've always just gotten 640, 720, whatever. 00:19:55.512 --> 00:19:57.145 It was always in that high range. 00:19:57.145 --> 00:19:59.586 I'm good, all all as well. 00:19:59.586 --> 00:20:06.166 But now I'm learning that there's another number that actually matters all the heck of a lot more. 00:20:06.166 --> 00:20:24.443 So not that you're my doctor, so you're not giving me advice, but if someone's in this situation as a 49-year-old pretty typical what are the types of things that I and others should be looking into to kind of ameliorate the situation? 00:20:25.066 --> 00:20:31.332 Yeah, and again just want to emphasize we're simply talking about one of over 50 hormones that we look at. 00:20:31.332 --> 00:20:34.785 We haven't talked about all the other tests that we do as well, so I just want to honor that real quick. 00:20:34.785 --> 00:20:43.641 But when it comes to testosterone, I think it's important to recognize that it's not just about sex, it's not just about building muscle and aesthetics Like. 00:20:43.641 --> 00:20:47.183 Testosterone is critically important when it comes to cognitive function. 00:20:47.183 --> 00:20:52.626 Focus, mental acuity, memory, concentration is all tied to testosterone level. 00:20:52.626 --> 00:21:09.232 Mood, energy, your ability to function throughout the day, your recovery from exercise, your ability to sleep, bone health, visceral fat, insulin resistance or blood sugar regulation. 00:21:09.232 --> 00:21:11.026 And then we mentioned cardiovascular health. 00:21:11.026 --> 00:21:21.951 We know that when it comes to cancer, we know that men with low testosterone also have about a 20% to 30% increased risk of developing prostate cancer, which is very counterintuitive, mind blown. 00:21:21.951 --> 00:21:25.566 But it's the opposite of what you would think, that low T is associated with massive risk. 00:21:27.279 --> 00:21:37.721 And so the first thing is to just recognize that when we're talking about T, we're not just talking about the fun stuff sex and muscle we're talking about your actual health span, your life span, everything. 00:21:37.721 --> 00:21:45.021 So then we look at how can we improve that, and

there are natural ways and there are unnatural ways of doing that. 00:21:45.021 --> 00:21:57.986 The natural approach is to boosting testosterone level and you talked about a lot of this on your podcast already, but I'll just emphasize this again that good quality sleep is one of the biggest things that you can do to improve testosterone. 00:21:57.986 --> 00:22:03.407 Low testosterone causes crummy sleep quality, which causes low testosterone. 00:22:03.407 --> 00:22:04.243 It's a vicious cycle. 00:22:04.243 --> 00:22:06.405 So fixing sleep quality is really big. 00:22:06.405 --> 00:22:11.865 We know that stress has a massive impact on our hormones, especially testosterone. 00:22:11.865 --> 00:22:22.959 So mitigating chronic stress and most of the high performers who listen to your podcast will say I'm not stressed, I'm not that bullshit, I'm fine, I can handle it, and what I would put is I like put a different way. 00:22:23.079 --> 00:22:24.384 We just deal with stress better. 00:22:25.579 --> 00:22:27.982 Yeah, there you go it's. 00:22:27.982 --> 00:22:29.909 Do you have work-life balance? 00:22:29.909 --> 00:22:36.567 Are you a race car in the red every day or do you turn that engine off sometimes so you can let it recover and heal and take care of itself? 00:22:36.567 --> 00:22:41.963 And most guys don't turn off that engine, they keep going, but stress is a big one in sleep. 00:22:41.963 --> 00:22:49.243 I mentioned Getting good quality micronutrients, especially B vitamins, zinc, magnesium. 00:22:49.243 --> 00:22:51.309 Other key micronutrients are important. 00:22:51.309 --> 00:22:53.807 Getting good, healthy, fast in your diet are important. 00:22:53.807 --> 00:22:55.090 And then fitness. 00:22:55.090 --> 00:23:06.767 I know you talk about this a lot as well, but resistance training, especially the big muscles quads, hamstrings, core, back, all of the big belly muscles are going to be really important for boosting testosterone. 00:23:06.767 --> 00:23:12.119 We know that sunlight, especially to the scrotum, can boost testosterone levels. 00:23:12.140 --> 00:23:15.190 Wow, there we go, you're hitting your balls, there you go. 00:23:15.190 --> 00:23:17.345 That is the quote of the podcast. 00:23:17.345 --> 00:23:19.510 Tan your balls, guys. 00:23:19.720 --> 00:23:22.548 Yeah, I suggest you go in your backyard, not your front yard, when you do this. 00:23:22.548 --> 00:23:25.188 Yeah, really Go out there and sun your balls for about 10 minutes. 00:23:25.188 --> 00:23:28.326 Yeah, so there have been a few studies that have shown some improvement there as well. 00:23:28.326 --> 00:23:28.922 I love it. 00:23:30.843 --> 00:23:32.328 I'm not going to hear anything else in time. 00:23:32.328 --> 00:23:33.262 It's all I get to say. 00:23:35.101 --> 00:23:38.701 So, dr Tracey, all I got to do is sun my balls, sun your balls, let's go. 00:23:38.701 --> 00:23:44.846 But let's say you did all of that stuff I just mentioned and you did it all perfectly. 00:23:44.846 --> 00:23:47.368 You did it all every day for six months. 00:23:47.368 --> 00:23:52.888 Let's just say you were perfectly compliant, which no one ever is for six months. 00:23:52.888 --> 00:24:00.152 Your six may get up to 10, 11, 12, 13. 00:24:00.152 --> 00:24:06.747 I want you your target, your ideal goal should be about 20, maybe even 25, but definitely 20. 00:24:06.747 --> 00:24:08.261 And so you see how. 00:24:08.261 --> 00:24:20.827 Yes, the natural, non-invasive approaches to boosting testosterone are great, they're fine, they're going to make a difference, but are they going to move the needle enough to where you now don't need some additional therapy? 00:24:20.827 --> 00:24:27.165 What I find is it's very rare for that alone to do it, and I'll see guys that'll do that. 00:24:27.165 --> 00:24:30.763 Yeah, I'm just going to do natural stuff and I'll say OK, good, and I'll see them a couple years later. 00:24:31.105 --> 00:24:31.446 I'm ready. 00:24:31.446 --> 00:24:32.666 What do you got? 00:24:32.666 --> 00:24:34.205 And they're ready to bite the bullet. 00:24:34.205 --> 00:24:35.924 And typically that happens. 00:24:35.924 --> 00:24:43.470 Right around 45 to 50 is where guys start to hit that wall and it's something that has built up over time. 00:24:43.470 --> 00:24:46.246 Low T, a lot of guys. 00:24:46.246 --> 00:24:51.910 I have a 35-year-old or the big surgeon buddy of mine here locally who got his labs up 35. 00:24:51.910 --> 00:24:53.686 And his testosterone level was in the tank. 00:24:53.686 --> 00:24:56.906 His free was four and he's like I feel fine, my T is going to be fine. 00:24:56.926 --> 00:24:57.869 Just check it, see where you are. 00:24:58.059 --> 00:25:08.931 And it was four, and so you often won't have symptoms for quite a while until suddenly you have really significant symptoms from it Interesting. 00:25:09.539 --> 00:25:09.780 Ok. 00:25:09.780 --> 00:25:19.382 So the homeopathic approach tan your balls, eat better, go to the gym, sleep better, all that stuff OK. 00:25:19.382 --> 00:25:21.949 So then what's the next step? 00:25:21.949 --> 00:25:31.750 Obviously you're looking at HRT, which means hormone replacement therapy, but there's, I mean, hcg, eclomid. 00:25:31.750 --> 00:25:33.366 Are those things an option too? 00:25:33.366 --> 00:25:40.970 Or is that more like Because that's more used for fertility but could kind of regenerate some testicular function? 00:25:41.343 --> 00:25:53.769 if on certain people, so the key is to recognize that your body is not making enough tea and despite everything you could possibly do, it's typically never going to make enough tea for you on its own. 00:25:53.769 --> 00:25:57.289 So the first thing to kind of just conceptually understand your body is not making enough. 00:25:57.351 --> 00:25:59.323 It's not a fluke, it's not like oh. 00:25:59.323 --> 00:26:00.866 I had a bad weekend. 00:26:01.147 --> 00:26:03.986 It's not your fault, it's not a fluke, but it's also

not going to get better. 00:26:03.986 --> 00:26:05.285 Not going to get better on its own. 00:26:05.285 --> 00:26:09.549 It's going to get worse, and we can look at toxins in the environment that caused it. 00:26:09.549 --> 00:26:13.806 We can look at genetic effect from your parents and your grandparents that have trickled down. 00:26:13.806 --> 00:26:19.665 There are a lot of reasons why this has happened, but nonetheless, your body is not going to make it, and so one way that we've got to get it up. 00:26:19.665 --> 00:26:35.287 If you're young and you still want to have kids, then HCG eclomid medications are a great way to stimulate your body to produce more testosterone Good option for you and we can often get your levels up to where you need to be using that approach. 00:26:35.519 --> 00:26:38.529 But your point is that that's only a band aid. 00:26:38.529 --> 00:26:53.298 Because you're at this age, at some point when the testicular function is decreased, you can kind of stimulate it, but at the same time you're still going to send it. 00:26:53.298 --> 00:26:56.201 It's always going to end up kind of back where it was, in a sense. 00:26:56.924 --> 00:26:57.287 That's right. 00:26:57.287 --> 00:27:13.365 If you were to stop it, you'd be right back where you were, whether you do the HCG eclomid kind of combination or you do the TRT, where we actually give you testosterone, either way we're going to get your level up to where they need to be and if we were to ever stop that, you go right back to where you were. 00:27:13.365 --> 00:27:19.561 And so a lot of guys will ask well, if you put me on testosterone, how long do I have to take it? 00:27:19.561 --> 00:27:21.488 It's common, I get that all the time. 00:27:21.608 --> 00:27:23.826 Forever, and my answer would be you could stop. 00:27:23.826 --> 00:27:26.208 Whenever you want to feel like shit again, just let me know. 00:27:26.208 --> 00:27:26.801 Just stop it. 00:27:26.801 --> 00:27:38.709 I'm joking, of course, but the answer is once guys get their testosterone levels up to where they need to be, suddenly they realize oh my god, I didn't realize how bad I felt before. 00:27:38.709 --> 00:27:52.124 And now suddenly my mind can function, I can focus clearly, my mental acuity, I'm sharp again, my mood is better, my wife knows that I'm happier guy, I'm sexually driven again, I'm performing better, I'm recovering, I'm burning up belly fat, like all these things are great. 00:27:52.124 --> 00:27:53.964 Doc, you're not going to ever stop this, are you? 00:27:53.964 --> 00:27:59.026 And that's how the question typically turns around to Doc You're not going to get off this at any time, are you? 00:27:59.026 --> 00:28:01.980 Because you need testosterone. 00:28:01.980 --> 00:28:02.686 It's a vital hormone. 00:28:04.983 --> 00:28:10.103 No, I mean I've never met anybody who's done TRT, who's complained about it. 00:28:11.721 --> 00:28:13.469 There you go, there you go. 00:28:13.469 --> 00:28:14.875 Yeah, I've never had a guy stop it. 00:28:15.056 --> 00:28:25.790 Maybe, yeah, and acting chemist and and you know it's interesting, my best friend is a pediatrician and he, you know he was struggling with like a lot of shoulder issues as a swimmer or a surfer and such. 00:28:25.790 --> 00:28:32.602 And yeah, he, just he, at some point he finally checked his TRT, his test numbers. 00:28:32.602 --> 00:28:42.733 He was low, he got, he got on some you know just TRT, and man, his shoulder pain went away, like because he wasn't recovering, he was had all this inflammation. 00:28:42.733 --> 00:28:55.013 You know, it wasn't just that, he felt better, it's like his body started to heal itself again, right, like you know, and he was able to go back to the gym and start to actually get stronger and put on muscle and just live up. 00:28:55.193 --> 00:29:03.527 I mean the quality of the fly, you know, talking to him before, very low energy, very kind of like heavy. 00:29:03.527 --> 00:29:12.156 He talking to him now he's like man, you got to just like like a, like a sales rep for TRT, like it's just funny. 00:29:12.156 --> 00:29:21.883 But and he's a doctor, so it's like he's not just fooled by, you know, you know kind of pseudo science, he knows what's going on, yeah. 00:29:21.903 --> 00:29:25.112 Yeah, it's certainly not going to fix everything, but it's going to be a great start. 00:29:25.112 --> 00:29:26.054 Yeah, yeah. 00:29:28.059 --> 00:29:36.906 Yeah, that's interesting and I think you know it's one of those things too where we, you know the sociology of this time in our life is. 00:29:36.906 --> 00:29:57.931 You know you hear words like toxic masculinity and you know these like kind of overly masculine people or influences and such, who kind of like make the idea of having a lot of testosterone or being like at our best mask, you know, as men, some, some, but somehow shameful or like. 00:29:57.931 --> 00:29:59.192 Why do we want that? 00:29:59.192 --> 00:30:08.025 Or are we just going to be running around and like, cutting people off in on the freeway and flipping everybody the bird and, you know, trying to get in fights? 00:30:08.025 --> 00:30:27.968 You know, like that kind of Roy Rage's, like abuse of testosterone, which of course you know you think about from the 80s, and just like stereotypes of people who abuse steroids and I think that's one of those challenges is like, and steroids, which is called, you know, the sport of bodybuilding. 00:30:27.968 --> 00:30:35.416 They look amazing, they're dying at 45 and 50, like left and right, like, so. 00:30:35.416 --> 00:30:39.001 So, yeah, like, and you talk about your was your brother or your cousin. 00:30:39.107 --> 00:30:41.234 My brother you know very similar like that. 00:30:41.234 --> 00:30:42.155 You know this you. 00:30:42.155 --> 00:31:07.248 We have to understand that, in the context of where we are in our lives, there is an optimal place where you're healthier because of the testosterone

or because of the, the, the right hormone levels, with out being in a place where you're unhealthy or kind of out of control, which is kind of the perception of, you know, this over-masculinated man running around like beating his chest and just lifting weights over his head. 00:31:08.510 --> 00:31:10.262 Yeah, and it's also what we're talking about. 00:31:10.262 --> 00:31:19.742 It's not going to cause aggressiveness or rage or it's not going to cause any sort of you know, you know, you know abuse to your wife. 00:31:19.742 --> 00:31:23.039 It's not going to cause any changes to your personality for the worst. 00:31:23.039 --> 00:31:26.269 It's going to optimize, going to improve your clarity, your thinking. 00:31:26.269 --> 00:31:27.365 It's going to improve your mood. 00:31:27.365 --> 00:31:29.115 It's going to help you feel like a man again. 00:31:29.115 --> 00:31:33.170 We're not talking to get into the levels like you're, like you're describing bodybuilding guys. 00:31:33.170 --> 00:31:34.403 That's a very different story. 00:31:34.603 --> 00:31:36.888 Yeah, yeah, and I think it's. 00:31:36.888 --> 00:31:40.346 It's also, I mean, that's why this stuff is. 00:31:40.346 --> 00:31:43.295 You know you and your doctor. 00:31:43.295 --> 00:32:05.147 You know you're working with someone like Dr Gappin or somebody like that, who's you know, understands how this works, who understands how you know what the options are, what to look for, what the indicators of health versus abuse are, and and, and riding that line of like let's be optimal, not let's abuse. 00:32:05.808 --> 00:32:12.178 Because you know you can go onto websites and find all this stuff illegally or kind of pseudo. 00:32:12.178 --> 00:32:13.843 You know pseudo legally. 00:32:13.843 --> 00:32:23.292 I mean it's incredible what you can do if you really want to just pay with Bitcoin on, you know the internet and just I mean it's. 00:32:23.292 --> 00:32:29.566 It's a different world than the 80s where you had to like know a guy at the gym who would like bring you the like steroids. 00:32:29.566 --> 00:32:30.588 You know it's like this is. 00:32:30.588 --> 00:32:40.531 It's a very weird place that we're in right now, and so you know and that's all still the abuse of an illegal substance that you're not being directed with the doctor. 00:32:40.531 --> 00:32:44.871 You know what this, what you are conversation about, is not steroids. 00:32:44.871 --> 00:32:55.880 It's about TRT as a way to optimize your health in your 40s, 50s and beyond, and that's very important yeah doing the right way, exactly Right. 00:32:56.883 --> 00:33:02.481 So I mean it's this is a fascinating topic, especially since it has got blood work done. 00:33:02.481 --> 00:33:07.960 I'm like, hmm, okay, first time I was like maybe I'm not. 00:33:07.960 --> 00:33:12.921 I mean, because I'm like 12% body fat, I'm 220 pounds, I am the guy at the gym. 00:33:12.921 --> 00:33:23.574 You're like, oh yeah, you know, and I kind of I I

walk around feeling like I've done it all, naturally right, like I, this is not enhanced, I don't know. 00:33:23.574 --> 00:33:29.824 And TRT, there's a certain pride to like owning that space, but you know, I also don't want to feel like shit. 00:33:29.824 --> 00:33:35.559 I also want to get results from, you know, the hard work that I'm putting in and feeling like I'm recovering and that kind of stuff. 00:33:35.559 --> 00:33:36.862 So it's a very interesting space. 00:33:36.862 --> 00:33:40.406 What are some other things that I think are outside? 00:33:40.406 --> 00:33:53.425 You know, the kind of TRT realm that are, that are really fascinating, that you've noticed that's starting to become much more mainstream and and recognizable as a longevity approach. 00:33:53.425 --> 00:33:54.428 That's been successful. 00:33:54.669 --> 00:33:57.535 Yeah, so I love peptides. 00:33:57.535 --> 00:33:58.877 Peptides are incredible, they're. 00:33:58.877 --> 00:34:19.204 I've been using them, I've been prescribing them for five years now going on, and they're starting to really become mainstream, get a lot of public awareness of it and, along with that, unfortunately, some FDA awareness which we can talk about last year, but peptides are amazing. 00:34:19.344 --> 00:34:23.699 Peptides are a way that we can really address those blind spots that I mentioned. 00:34:23.699 --> 00:34:27.755 And you know, the fundamental things are correcting hormones. 00:34:27.755 --> 00:34:36.989 The fundamental things are reducing inflammation, blood sugar regulation, helping with micronutrient levels, detoxification, all these kind of key physiologic processes. 00:34:36.989 --> 00:34:48.099 I love peptides to support that and it's I like to say it's the icing on the cake where a lot of people are trying to just take peptides, like semi-glute tide, for example. 00:34:48.099 --> 00:34:50.603 Tears empathize this peptide for weight loss. 00:34:50.603 --> 00:34:54.313 It's been the rave over the last year, Some good, you know. 00:34:54.313 --> 00:34:59.510 Just taking peptide alone is not the answer is, and I like to say, you can't get the icing until you bake the cake. 00:34:59.510 --> 00:35:22.184 It doesn't work that way, and so I love peptides as a way to improve things like musculoskeletal repair, reduce inflammation, clean up the gut, improve cognitive function, improve your immune system, help with mood, help with even things like sexual drive and performance and hair, skin and nails and almost anything you can imagine. 00:35:22.224 --> 00:35:24.373 Now there are peptides that can help address those issues. 00:35:24.534 --> 00:35:26.764 There you go, hey, there's a peptide for that. 00:35:26.985 --> 00:35:28.210 There you go, hair loss good. 00:35:29.534 --> 00:36:10.188 But yeah, no, this sorry to score along you there, but yeah, you know this is an interesting place because, if you all don't know, the kind of peptides has been a really popular kind of buzzword in the longevity space and just recently, like I think just in the fall of last year, the FDA kind of shut down or put like a level two dangerous tag on most peptides about 30 of them and basically you know, which doesn't mean they're illegal, it just means like there is a little bit more scrutiny around like new pharmacies and compound pharmacies, but they pump these things out, so give us an update on where that's at and how that works, right? 00:36:10.891 --> 00:36:11.092 Yeah. 00:36:11.092 --> 00:36:17.018 So to clarify, I think it's important for people to understand like what the hell happened in September and what does it mean? 00:36:17.018 --> 00:36:35.072 So the FDA came out of rule and, like you said, and they moved it from category one to category two, and that simply means category two means that they you know, air quotes cannot confirm the safety of these products, and my one word response for that excuse my language in advance would be bullshit. 00:36:35.072 --> 00:36:47.920 We have we have hundreds of studies, hundreds of clinical trials, hundreds of data points that show us the safety and the efficacy of these peptides, and they come from our own body. 00:36:47.920 --> 00:36:49.065 They come from you know. 00:36:49.065 --> 00:36:54.545 So a peptide is a protein, is a short protein, is anything under the 15 amino acids in sequence. 00:36:54.545 --> 00:36:57.416 Is a peptide 50 to 100 amino acids? 00:36:57.416 --> 00:36:59.385 As a polypeptide, greater than 100 amino acids, it's a protein. 00:36:59.385 --> 00:37:03.981 So we're simply talking about short proteins that were derived from our own bodies. 00:37:03.981 --> 00:37:13.494 Insulin is a peptide, growth hormone is a peptide, and a lot of the peptides that were on this list that were affected come from the human body. 00:37:13.494 --> 00:37:18.010 Thymus and alpha is an incredible peptide that's been around for 15 years now. 00:37:18.010 --> 00:37:19.034 It actually helped me. 00:37:19.034 --> 00:37:21.943 When I first got COVID, I had it in my fridge waiting. 00:37:21.943 --> 00:37:25.577 March of 2020, when I was one of the first to get hit with it. 00:37:25.577 --> 00:37:31.126 I had four peptides ready, one of which was thymus and alpha that dramatically helped me recover. 00:37:31.320 --> 00:37:46.559 Well, the FDA comes out with this ruling in September and says that they can't confirm the safety of these products, these peptides, these peptides therefore, any compounding pharmacy that makes them could be at risk, could be liable. 00:37:46.559 --> 00:37:47.567 There's exposure. 00:37:47.567 --> 00:37:48.690 Fda can't support you. 00:37:48.690 --> 00:37:51.746 So what that means is it's not that they made them illegal. 00:37:51.746 --> 00:37:53.472 You can't really make a peptide illegal. 00:37:53.472 --> 00:37:58.128 What they did was that they said because we can no longer confirm the safety of it. 00:37:58.128 --> 00:38:10.762 Now, if there's any adverse events, reactions,

outcomes from the peptide, just like a drug, now the compounding pharmacy is not protected. 00:38:10.762 --> 00:38:13.536 They're liable, they're at risk, and so the compounding pharmacy is. 00:38:13.536 --> 00:38:14.603 They're not going to take that risk. 00:38:14.603 --> 00:38:28.487 They're not going to risk getting shut down over one, that adverse outcome, and so that's the real problem is that the FDA and when I say FDA, I'm really putting in big pharma and parentheses- next to them because they're one in the same. 00:38:29.972 --> 00:38:33.380 They regulate all this, and it's utter bullshit. 00:38:33.380 --> 00:38:42.150 And so what we're doing is we're finding new, better peptides every day, peptides that are going through rigorous scientific testing. 00:38:42.150 --> 00:38:48.800 Sometimes I've been around for a long time that they're not coming back around and getting more attention, because we realize how good they are. 00:38:48.800 --> 00:38:51.751 And if we can't use the ones that were ruled out, which ones can we use? 00:38:51.751 --> 00:38:57.610 And so it's this cat mouse game, almost of what amazing peptides can we use that the FDA won't take away from us? 00:38:58.653 --> 00:39:12.213 And that's where we're at right now it really comes down to the fundamental belief and if you just believe in the old industry, well, fda knows best. 00:39:12.213 --> 00:39:19.253 I'm sure they're taking our best interest in heart, right. 00:39:19.253 --> 00:39:22.300 But on the other side it's like well, these are. 00:39:22.300 --> 00:39:25.268 If something's new or feels new, it's new to me. 00:39:25.268 --> 00:39:29.606 Maybe it hasn't been scrutinized, maybe it hasn't gone through enough tests, maybe I need to. 00:39:29.606 --> 00:39:31.550 People are still coming out to me. 00:39:31.550 --> 00:39:38.132 It's like should I take creatine monohydrate or should I give creatine monohydrate to my son who's 14? 00:39:38.132 --> 00:39:44.451 I'm like yes, it's the most studied compound on the planet. 00:39:45.492 --> 00:39:55.360 In fact the 46 year old housewife should take it to, probably more so than the 13 year old, 14 year old young athlete because it's so great for cognitive. 00:39:55.360 --> 00:40:14.157 But again, in the 80s there was like one guy who took way too much creatine and already had a kidney disorder, I think, and it had some sort of a negative kidney function from it and that somehow got spun into like creatine is somehow an anabolic steroid or lives in that family. 00:40:14.157 --> 00:40:18.349 I'm like it's an energy source stored in your muscle. 00:40:18.349 --> 00:40:19.271 What are we doing here? 00:40:19.271 --> 00:40:36.574 But I mean, if I'm having that conversation with people about creatine, which you can find at any convenience store on the planet, that's just next level when you get to peptides and other things. 00:40:36.574 --> 00:40:51.664 It's really about trusting the people that are in the know, like yourself, who

are really trying to move this conversation forward, and trust it like you're not you're not a what's what's the, you know like a snake oil salesman. 00:40:51.664 --> 00:40:52.025 You're. 00:40:52.025 --> 00:40:58.590 You're trying to really help people find opportunities or options for themselves that that can work for them. 00:40:59.472 --> 00:41:05.452 Yeah, and we, you know, we don't sell peptides, we sell health, optimization, performance, longevity. 00:41:05.452 --> 00:41:14.670 Like you know, I'm not the business of making compounding, selling peptides, but I prescribe a lot of peptides because I believe in them and they're part of a comprehensive approach. 00:41:14.670 --> 00:41:20.389 That, I think, is a very valuable asset and so I do think there's an incredible value there. 00:41:20.389 --> 00:41:25.731 I think that anything we can do to, you know, avoid pharmaceuticals if at all possible, then I think it's great. 00:41:25.731 --> 00:41:27.355 I think peptides give us a way to do that. 00:41:27.355 --> 00:41:30.117 And and you know, look, this is end of one medicine. 00:41:30.117 --> 00:41:47.251 I want to be clear that you know, precision medicine that we do here and anyone medicine we're talking about, that means that everyone is unique, everyone's different, everyone's going to respond differently to any drug, supplement, peptide you take and you're going to have to see how you respond to it and some people do great with a certain drug, other people don't. 00:41:47.251 --> 00:41:49.637 It doesn't mean that that necessarily bad is. 00:41:49.637 --> 00:41:58.072 It's individualized and that's where that's where I think we're heading as much more precision around how we address our health. 00:41:59.255 --> 00:42:00.360 What are some that? 00:42:00.360 --> 00:42:01.884 Thanks for saying that and I agree. 00:42:01.884 --> 00:42:13.101 I think that this, you know, the typical kind of health industry wants to kind of treat everybody the same, or or on a bell curve, as you kind of mentioned, with the kind of the ranges. 00:42:13.101 --> 00:42:40.711 But everyone's different and everybody, like we all, especially as you get into your 40s and 50s like we all have different environmental factors, stress factors, all those types of things, and and you know somebody who's my age, who has kids that are out of school, they're empty nesting and they're kind of wrapping up a corporate job I mean I have a nine year old, you know, who's just off the wall, energy, I'm coaching his basketball league. 00:42:40.711 --> 00:42:56.717 I'm, I'm, I'm living like a 29 year old dad at 49, like I better be sleeping well because you know I better show up for my kid and my family because there's no, there's no days off, right, I'm not chilling at the beach, or you know. 00:42:56.717 --> 00:42:58.510 So everyone's different. 00:42:58.510 --> 00:43:14.532 And expectations on quality of life, on like sharpness you talk about the like cognitive focus and sharpness and

clarity is super important, like everyone's different, and so I think that's an important thing to talk about is like what might be great for me is not so great for somebody else and vice versa. 00:43:14.532 --> 00:43:17.987 You know, one of the other things is like I'm a, I'm a natural bodybuilder. 00:43:17.987 --> 00:43:26.259 I want to do a bodybuilding show in in, you know, towards the end of this year, and then when I turn 50, I want to compete as a 50 masters. 00:43:26.259 --> 00:43:26.961 You know, that's. 00:43:26.961 --> 00:43:43.543 Those are cool goals I've got, but I have to think about what I optimize, because I could optimize myself out of natural bodybuilding, you know, because, but but anyway. 00:43:43.543 --> 00:43:49.925 So I mean, all these things are just person to person and that's why it's really important to find somebody who gets it. 00:43:50.556 --> 00:44:07.615 Because this is one of those things where it's like I've I've talked to a lot of people who have great doctors you know, I'm going to put that in air quotes for y'all that are listening but they have no idea about, like, the new science of TRT and peptides and they're just like I don't know. 00:44:07.615 --> 00:44:11.021 Like I had a client who's 68 years old. 00:44:11.021 --> 00:44:14.807 He went in his his total T was like 320. 00:44:14.807 --> 00:44:20.485 And he's clearly, like you know, has decreased, you know, energy and all that. 00:44:20.485 --> 00:44:23.679 And the guy was like, yeah, let's test it in a couple of months. 00:44:23.719 --> 00:44:26.489 He went back, it was like 310. 00:44:26.489 --> 00:44:29.219 And he just said you're good, I think you're in the range. 00:44:29.219 --> 00:44:36.139 Let's not, let's not push it Like and I'm just like, oh my gosh, like you don't, like it's not. 00:44:36.139 --> 00:44:43.362 It's not that that guy was supposed to offer him you know, like the, you know what, what, you know what options he had. 00:44:43.362 --> 00:44:48.219 But it's just like some doctors they're signing on the conversation. 00:44:48.219 --> 00:44:50.045 It's just not because they're still. 00:44:50.045 --> 00:45:04.400 They went to law, they went to med school, when you know that stuff was bad and hormones, hormone therapy, created cancer or caused, you know, heart disease or whatever, that that story was being told back then. 00:45:04.400 --> 00:45:11.594 So you know, it's just it's a challenging time because picking the person that you talk to about this matters a ton. 00:45:13.599 --> 00:45:23.961 Yeah, you know, I have a phrase for that and it is one size fails, all, meaning that you know what's right for one guy is often wrong for the next. 00:45:23.961 --> 00:45:26.387 And we are, we are put into this. 00:45:26.387 --> 00:45:39.487 You know generic bucket of treatment, and I think it's important to honor what you just said, and that is that you know we're each going to respond to things differently, and how do we assess what's right for

you, what's right for the next guy? 00:45:39.487 --> 00:45:45.708 And I believe the answer is to test, to actually use data to understand if what you're doing is working or not. 00:45:45.708 --> 00:45:50.349 And so everything we do is how do we actually measure the outcome to that? 00:45:50.369 --> 00:45:57.916 If you're taking the supplement, if you're taking a peptide, if you're doing any kind of particular treatment, how do you assess the response? 00:45:57.916 --> 00:46:14.103 And so I love things like wearable technology, where you can now track blood sugar, you can measure stress, you can measure not just sleep quantity but sleep quality, which is so important. 00:46:14.103 --> 00:46:17.454 You can measure biologic age now, and how fast or slow your body is aging. 00:46:17.454 --> 00:46:27.865 You could do all these amazing tests to truly understand if you're on the right track or not, and most people aren't doing that. 00:46:28.186 --> 00:46:31.295 Yeah Well, it's new enough where you know it's still. 00:46:31.295 --> 00:46:35.103 It's still in the fringes in a sense. 00:46:35.103 --> 00:46:43.353 That's why there's a biohacking conference, which I'm actually going to be a panelist for this, here in Austin, texas, in a couple months. 00:46:43.353 --> 00:47:01.231 And it's even just the word biohack or long jib, it's one of those things that's kind of living on the fringes and starting slowly but surely becoming a part of the vernacular of our society and our culture, especially for guys and women of our age group. 00:47:01.231 --> 00:47:01.833 And so that's just. 00:47:01.833 --> 00:47:06.597 You know, that's why we do these podcasts, that's why you know you're getting out there and hitting the podcast series. 00:47:06.597 --> 00:47:13.050 You've got some free materials, a book that people can kind of access and find out more. 00:47:13.050 --> 00:47:15.844 What's one last thing? 00:47:15.844 --> 00:47:30.791 Before we kind of wrap this up and let people know how to get a hold of you or find out more about you, what's one more thing that's just kind of like if people knew about this, you know it might really help influence their decision making. 00:47:30.791 --> 00:47:31.635 You know about longevity. 00:47:32.797 --> 00:47:35.041 Yeah, you know I'll go. 00:47:35.041 --> 00:47:38.590 I'll go big here and talk about tiny. 00:47:38.590 --> 00:47:43.806 So wait, you'll go big and talk about tiny Okay. 00:47:43.847 --> 00:47:44.891 Talk about, talk about tiny like that, yeah. 00:47:44.891 --> 00:47:45.614 So follow me for a moment here. 00:47:45.614 --> 00:47:58.492 Yeah, everyone's talking about making big, sexy moves and, you know, trying to make these massive, momentous changes, but what it comes down to is small, tiny, baby steps every day. 00:47:58.492 --> 00:48:05.251 And what I would ask the listeners are you getting better every single day? 00:48:05.251 --> 00:48:06.275 And you can look at great books. 00:48:06.275 --> 00:48:11.333 You know, bj Fogg, stanford professor, wrote tiny habits, which I love, love, love that book. 00:48:11.333 --> 00:48:13.143 It's a must read for everybody. 00:48:13.143 --> 00:48:14.248 Atomic habits, james Clear's a great book as well. 00:48:14.248 --> 00:48:19.349 They both talk about the same thing and that is that that. 00:48:19.349 --> 00:48:34.512 You know, transformation happens not from trying to have this big, massive, momentous change, but it's the consistent daily habits every day, small as successful, small as sustainable, even though it may not be sexy. 00:48:34.512 --> 00:48:38.851 And so I would emphasize how are you getting better every single day? 00:48:38.851 --> 00:48:42.021 And then I'll add on to that how are you actually tracking it to prove it? 00:48:42.041 --> 00:48:48.179 Yeah, man, that's right in line with what I preach, so thank you for that. 00:48:48.219 --> 00:48:48.681 That's all. 00:48:48.722 --> 00:48:50.608 Yeah, I mean the discipline. 00:48:50.608 --> 00:49:13.530 We want to go on the on the internet and be like I'm starting a weight loss journey, I'm going to lose 100 pounds, I'm going to sign up for this ultramarathon, like we all want to just like shout to the rooftops about this, what we're doing or what this journey we're about to go on, but it's like you know, just just do the little things every day, just just be, just get better, just get better. 00:49:13.550 --> 00:49:14.755 Every day, just get a little better. 00:49:16.280 --> 00:49:18.586 Yeah, all right, man, that I mean. 00:49:18.586 --> 00:49:19.088 Look, this could go on. 00:49:19.088 --> 00:49:29.625 I have so many more questions, but I what I want to do with you, you know, is I want to have a part two, you know, a few months down the road, you know where. 00:49:29.625 --> 00:49:38.429 Yeah, I could pull some questions from my audience, from from a my VIP clients that I work with here in Austin, and maybe we could even do. 00:49:38.429 --> 00:49:39.512 Where do you live, by the way? 00:49:39.512 --> 00:49:40.434 Uh, southsville. 00:49:40.454 --> 00:49:40.594 Florida. 00:49:40.594 --> 00:49:41.518 Okay, all right. 00:49:41.639 --> 00:49:54.567 Yeah, yeah, but yeah, just do something more where we can kind of get you back on and really talk a little deeper into these conversations, cause I feel like there's a lot here, and you know nine. 00:49:54.567 --> 00:50:00.367 Nine things you said today probably triggered questions from people and this and that, so love it. 00:50:00.367 --> 00:50:05.588 So, all right, uh, in the show notes we're going to put some links, some things that they can access from you. 00:50:05.588 --> 00:50:06.755 Tell them what, what, what's going to be in there. 00:50:08.760 --> 00:50:09.422 Yeah, sure. 00:50:09.422 --> 00:50:11.648 So I have a high performance health handbook. 00:50:11.648 --> 00:50:23.307 It is a simple guide that has 15 strategies and tactics that you can employ today to have more energy, have better focus, burn fat, build muscle, have better sex and live longer. 00:50:23.307 --> 00:50:28.503 All I gotta do is just text the word health as H E A L T H to the number 267 86. 00:50:28.503 --> 00:50:30.710 Again text health to 267 86. 00:50:30.710 --> 00:50:36.914 I'm also going to share with anyone who who gets that uh handbook a complimentary copy of my best selling book, mail 2.0. 00:50:36.914 --> 00:50:38.324 Mail 2.0. 00:50:38.324 --> 00:50:42.693 You got a crack in the code a limitless health and vitality. 00:50:42.693 --> 00:50:42.994 Mail 2.0. 00:50:44.579 --> 00:50:46.063 Perfect man. 00:50:46.063 --> 00:50:57.385 Uh, dr Gappen, it's been an absolute pleasure, uh, just on the personal level, because I just, you know, I was like I need to ask somebody else other than the, you know, the doctor that I was talking with. 00:50:57.385 --> 00:51:01.864 Like this is just serendipitous that you're here today, so thank you Personally. 00:51:01.884 --> 00:51:02.447 I'll take care of you. 00:51:02.547 --> 00:51:03.128 Yeah, let's go. 00:51:03.128 --> 00:51:04.474 Yeah, awesome Thanks, tracy. 00:51:04.474 --> 00:51:08.483 This will be out next week and we'll rock and roll from there. 00:51:09.485 --> 00:51:09.824 Sounds good.