High Performance Health Coach Yuri Elkaim: Fitness & Nutrition

Video | Dave Asprey

00:00:00 > Uriel cam is a registered holistic nutritionist he's a fitness expert and he's one of those really sought-after high performance health coaches a pro soccer player at least previously and he was the head strength and conditioning and nutrition coach for the University of Toronto for seven seasons running so this is a guy who pays a lot of attention to what do you eat what do you do to be more powerful with a bit of a focus on athletic things urate welcome to the show great to be here buddy thanks for having me you got it man it's it's my pleasure so what's your story man I share with the listeners just give me the download yeah well you kind of just hit it in a nutshell so I would say I had like kind of two separate lives I have my previous life and I have my current life my previous life was so focused and really solely focused on playing soccer that was that was really my mission in life was to play professionally from a very young age I

00:01:02 > had that vision and I was able to make that happen on my early 20s I decided to pursue it at a high level I was actually fortunate enough to play professionally in Toronto while I still went to school and I worked out well and then when I finished my studies at the University of Toronto I went over to France to play with with Lille which is one of the top clubs over there and it was I mean it was a dream come true experience it was terrific at the same time I had a big epiphany while I was playing France that maybe this wasn't what I was meant to be doing I had a lot of time to introspect and really evaluate my life and my level of happiness and to be quite honest I wasn't really happy playing soccer I mean I wasn't happy living the life I thought I wanted to live and so I had a lot of time to think about what is it that I really want to do and previous to this I was introduced to let's say let's call it strength and conditioning I would side of soccer when I was 15 I

00:02:05 > actually broke my leg playing soccer so that was my first introduction to the gym because I had to rehabilitate my muscle and so it took obviously quite a long time to do that that was my first introduction to the gym getting a gym membership and I remember spending my summers in the gym I just really enjoyed it and I'm not as you can tell I'm not a huge you know body builder but I really enjoy tweaking the human body I mean just like you I mean you're a biohacker you know and I'm kind of the same way when it comes to you to training the body and improving performance at least from an athletic perspective and especially at the time so when I was 15 up until all my late teens I really spent a good amount of time off the field training my body getting it strong and performance so that when I was on the field I really never had any injuries other than that broken leg so I was very kind of rare exception as an athlete's I have really never been sidelined by an injury other than and other than you know that broken leg when I was fifteen and that had triggered a lot of that to you what I was doing off the field so that really led me to

00:03:08 > pursue studies in kinesiology because I was I was really passionate about the human body and how it worked and and so I really didn't know what I wanted to do at university so I said let's just do kinesiology / phys ed and that's what I did and I had a great time I started actually personal training on the side while I was in school to start applying what I was learning and I fell in love with helping people that was my first introduction to like wow this is pretty awesome I get to help people lose weight feel better about themselves and I was kind of doing that a little bit swallows playing soccer and then when I decided to finally retire from soccer when I was 24 came back to Toronto pursued studies and holistic nutrition to deal with some health issues that I had I should have an autoimmune disorder when I was 17 I lost all my hair had really low energy bad exam a bad asthma I'm not even sure how I was able to even play soccer in spite of a lot of those issues but I didn't realize that a lot of that was nutrition related so when I came back to Toronto I studied studies and holistic nutrition changed my life overcame a lot

00:04:09 > of my issues cleaned up my diet started to train my clients again and just fell in love with with transforming people's lives through fitness and nutrition and my goal my mission is to help 10 million people by 2018 so within about two years of kind of regaining my clientele I realized I can't do one thing if I want to help so many people so I moved my entire business online in probably about mid 2006 I had no idea what I was doing for the first two and a half three years so call had a trial and error but since that time it's just been it's just been incredible I mean I enjoy so much more what I'm doing now in terms of developing programs on a nutrition and fitness level that you know we're able to provide people all around the world and it's just it's it's incredible so I'm very passionate about living healthy leading a healthy life and inspiring other people to do the same so that's that's my quick little bio what's your URL I mean we're gonna go through this we'll put it in the show notes the transcript will be at the end of the interview but I mean you've

00:05:10 > already given us enough of a hint there right so everyone listening right now yes so the the website is URI alkane com so as why URI l ka I M as in Mary comm and that's that's my personal blog that's really kind of a hub where you can check out pretty much everything we're doing I mean we've got we've developed it's completely unique businesses under that kind of umbrella and a lot of amazing programs so you can check them all up there cool yeah now what's your traffic level like I mean 10 million is a pretty audacious goal I don't think I've I've hit the head of what we're doing about 600,000 a month on the bulletproof site yeah we're not we're not there yet not at all I mean we probably gets I mean we've got so many different web sites that you know some of them have more traffic than others I mean my personal blog maybe gets you know maybe a hundred 150,000 uniques a month right so I'll see if we can boost that this month a little bit then yeah so it's I mean it's not to your level but it's you know we're really looking at I really look at building my business

00:06:11 > through engaging our clients helic we really were really I mean we're kind of handcuffed a little bit because we were slapped off Google and Facebook in terms of advertising which is kind of unfortunate because apparently helping people get healthier as spammy apparently apparently when you told them that health included getting thicker and longer yeah the owner exactly it's exactly so I wondered I mean I'm sure a lot of people listening would wonder why would they would kick you off of their it's frustrating me we last but three months ago we said ok let's let's try to get back on Google and let's work with them to see what's happening so we spent a good six weeks with Google going back and forth in the review process and it got to the point where they were telling us we couldn't even include benefits on our webpage so if we if we were to say you know I remember they're saying you can't include statements like this will give you more energy and I'm thinking well that kind of I mean what am I

00:07:12 > supposed to say but I'm at one of my programs I mean it's just like so I got really frustrated with it and we kind of just you know kibosh to just put to the side for bit and so what we've been really focusing on is what what is it that we can what can we do that is within our control I would sign up advertising online with those two mediums that probably might be a little bit more we're kind of resonant with how we want to grow our business so we really been focusing a lot more on engagement connecting with our clientele a lot deeper doing things on Facebook to grow organically YouTube has been huge for me from day one I mean I've got four hundred and so on videos on there and that's been a tremendous source of traffic for us I'd say our best customers come from YouTube we've got a great podcast so we started up a couple months ago so we're really looking at growing things organically and the quality of our programs like we put a lot of effort into making sure our stuff is the best and when when somebody orders one of our programs there's they're blown away by the quality as well as the transformational value of it and we get a lot of kind of viral word-of-mouth from that so that's you

00:08:15 > know that's it's a fun challenge so try to think outside the box and kind of grow organically as opposed to looking at you know using Google Adwords or PPC as much as we'd like to well I'm wishing you luck on the ten million dollar goal it's it's amazing how the Internet allows people who have specific knowledge to connect with people who want it and I'll just sort the wheat from the chaff although in my case I wouldn't really want Etha the wheat or the chaff but it really the ability of the the community or the crowd whatever you want to call it to decide you know what what's relevant and what works and what doesn't yeah it's like a breath of fresh air because it's not like The Reader's Digest version of health is what's going to be there for everyone because Reader's Digest has the most readers it's because you know the people people sort themselves into these different people care about different things people who are willing to listen to you know broad spectrum stuff or people who have a specific perspective on things mmm now you tend to be like a raw food good kind of guy and not

00:09:17 > opposed to raw or bad but there's times when raw food like in the case of kale is something that I'm generally opposed to yeah what's your take on raw foods well I'm not some I think some people may have misinterpreted me as a raw food E because one of my programs eating for energy is based on eating more raw foods but it's not about becoming a raw foodist I mean for me I firmly believe that eating more raw foods has always been a benefit to my health and I know that for my body when I'm more plant-based and more of that raw I mean I feel a thousand times better than if I have a burger or a steak so for me that's really what's worked well and it's worked well for thousands of our clients as well so I really try to approach nutrition from a non dogmatic perspective I understand that not everyone resonates with raw you know and that's completely fine you don't need dogs because they're dogmatic I don't snow but I have two dogs so I mean sometimes they push my buttons so there there are a couple inches away from being thrown on the grill but I mean the

00:10:19 > thing with raw foods is that I think there's the there's the things that we know about the vitamins and minerals and then the the enzymes and the stuff that we know that kind of gets denatured in the cooking process and we know that eating more raw foods is generally better for anyone no matter if you're paleo raw whatever I'm just in the case of you know certain green veggies like kale or spinach you have the oxalate issue personally I haven't really I haven't noticed an issue in terms of nutrient deficiencies from those and different tests that I've done honestly with things like broccoli cauliflower in the raw states a little bit tougher for people to digest so you know steam those if you need to is if it's easier to palate again you're eating broccoli it's better than not eating at all so I'm a little bit I'm a little bit more forgiving than a lot of the other hardcore raw foodies out there but I think the you know if you look at the research the consensus is that no matter what it is you know what it is you're eating if you can eat more plant foods you're simply gonna better your health you live longer generally have a lower lower BMI lower

00:11:20 > body weights and just improve markers of health in general anti-inflammation and all that stuff so that's that's removed in my approach so again isn't there a limit Yuri I mean you say eat more plant foods but if you eat so many plant foods you're to a full two get the butter the egg yolks the liver the grass-fed beef and you know other nutrient-dense things that don't come from plants yeah like isn't eat more plants kind of a little bit of a cop-out well I mean I don't know if it's I don't know if you can really I don't know I mean I don't personally know of anyone who's oversaturated themselves because the reality is and most people are getting less than about three servings of fruits and vegetables a day so when I say eat more I don't mean like stuff your face so that you have no pronounce you mean eat enough yeah so let's see animal than eat more because eat more means like the guys who listen to this podcast are the kind of people like I have to be careful because I say look eat like don't eat starch on a regular day and I know that for most people I've also said less than 25 grams of fructose so be on a low-carb diet if you're under

00:12:21 > just 75 grams of carbs but then I get guys for like I eat zero grams of carbs today other than whatever is in my vegetables in my broccoli and okay it's actually okay for you to eat 30 or 50 grams and you probably do better if you do that right so so if people are listening to this and they're actually gonna take you at the value of your words instead of eat more vegetables what would you tell them to do I would look at some getting at least eight to ten servings a day that's the number you're targeting that's so if you want to look at it that way I mean I you know there's a recent study that came out of I can't remember the journal but they were looking at the number of fruits and this was done in Norway and the number of fruits and vegetables or the numbers of vegetables I guess in fruit that people reading they attract them over 15 years and they found that those eating three vegetables per day lived three years longer I mean so it was you know just based on a questionnaire and kind of following people but simply me three vegetables a day in that case was improving their lifespan by you know sort years and so the whole notion is like if

00:13:23 > you're less you're having grass-fed beef right like have grass-fed beef with some sauteed spinach or steamed broccoli or whatever that's the whole idea right it's not about it's kind of moving away from and I think obviously you're obviously kind of preaching this match message is moving away from the processed garbage oh yeah and moving towards more of a natural diet I mean I I have you know I have steak maybe once twice a week depending on how I'm feeling but with that steak I'm not having a huge baked potato right I'm not having a side of french fries I'm having a huge salad I'm having steamed broccoli we'll have difference you know different veggies I'll start my day with the green juice or green smoothie those are really simple ways to get a lot more fresh foods in in a very simple manner right so that's that's really my message is is really about I can not be fanatical about this stuff but look at the recommendation is about five to eight servings of fruits and vegetables a day we're not even there I try to up that limit a little bit to challenge people you know eight to ten twelve would be awesome but really whatever you can

00:14:24 > finish your life is gonna be awesome all right here's a question for you yeah I was in London a month ago two months ago and everyone walks around saying fruit and veg as if it's a new word but if you look at what a piece of fruit is it's mostly like watery candy it's mostly fructose a little bit of fiber and some vitamins that would have existed if the fruit was fresh except it's 2 or 3 weeks old so the vitamins are mostly to create so you got bag of sugar water bag of fiber and minerals which would be broccoli or something without all the fructose yet you're saying fruits and vegetables does this mean I can eat oh I guess eight to ten that's ten bananas a day I'm one-third of durianrider durian right oh man okay so when you say fruit and vegetables like the fruit raises triglycerides vegetables lower triglycerides like they're not even related to each other other than that they both have roots related to how they came out mm-hmm what do you tell people who want to be precise in their nutrition do you see a difference between those two foods yeah totally yeah it really should be vegetables and fruit I mean I think

00:15:25 > fruit are important in terms of having some basic fuels if you're energetic I mean guys like durianrider and and really kind of hardcore fruitarians eating a watermelon in a day 30 bananas I mean that's pretty excessive and it's I think it's pretty that's the and like that's just its fanatical they get away with it because I think of the right there activity level is so much higher than the average person but if you're a nine to fiver and you're gonna eat a watermelon every day if that's gonna you know it's gonna catch up with you anyway fruit though so I do mean it ref you uh have you ever interview ever met like a sixty year old person who's been on a raw fruit and vegetable diet for forty years or something not not for that length of time but I can I can only imagine what their teeth would look like and yeah just teeth sprain I know a couple of people like that I've spent I don't know forty gives me it's a like thirty years but but you know decades on a diet like this and you can see it in the ability to stay on task and cognitive function and so you can do a

00:16:26 > lot when you're under 30 and you're exercising a lot you can hear whatever you want but I find a lot of people confuse fruits and vegetables so they're literally like I got my four servings this morning I put you know a pear a banana has some grapes and an orange in the blender I pound it all up and like two hours later like like yeah I don't know what I'm not feeling so good it's like well okay so no one do you have a timing thing for fruits and vegetables right or you know are they where do you go here with your clients because if you know soccer player what's gonna happen like I'm not probably not as precise as you what I like again I like to think of it more as vegetables and fruits so if you can focus on let's say you're making a smoothie I'm not a huge fan of making fruit smoothies or fruit juices the thing with fructose is that especially in its juice they keep drinking a lot of people juice fruits a little juice like cantaloupe and watermelon and grapes and strawberries and it's like oh yeah this is amazing because it's got all these vitamins and minerals well the problem is that you've just stripped away the only thing preventing or delaying the all of that

00:17:28 > fruit dose from leaving your stomach and going to your liver to cause havoc so even those in their whole state is one thing and it's a little bit better if you kind of stagger their consumption but having a fruit juice and just chugging it back I mean it's the same thing as having a coke pretty much maybe a little bit more nutritional value but maybe it's debatable with vegetables again I think vegetables provides so much more benefit in terms of especially green vegetables you're looking at alkalizing minerals like potassium calcium magnesium which really start to change the quality of you out the alkalinity of your blood which from an energy perspective from an overall health perspective is the foundation of health I mean every disease we know of is related at some level to inflammation or acidosis and those can be very easily mitigated by adding more greens into your diet now you mentioned that with plants a lot of this the good stuff is kind of bound up in the fiber which obviously it is so one of the easiest ways to get more out of your greens is to juice them because you strip away the fiber and obviously they're not as high in in fructose as the fruit are so you

00:18:31 > get the benefit from a nutrient absorption perspective without having to worry about the fiber and not be able to digest it so that's why I'm a big fan of juicing green vegetables and then adding in maybe an apple or a pear for a bit of sweetness and you know with smoothies again really focusing more on the vegetables adding in one or two fruit for again making it a little bit more palatable for most people but then also the thing to think about with liquids is that you don't just want to chug like you know you don't want to just chug your water or you chug the juice as if it's watered have take the time to chew your smoothie chew your juice because that activates a whole digestive process that doesn't happen unless you start chewing get more enzyme activation and again it slows down how much is coming into your system at once which is a bet which is a good thing for liver processing and digestive health in general in your perspective working with athletes and all what's the optimum number of meals per day for maximum

00:19:32 > energy that's a that's that's it's um it's tough because it depends on the date so I personally think that the whole five to six meals a day thing has been blown way out of proportion I personally think from an energy perspective for the average person assuming you have healthy blood sugar levels eating less actually it will boost your energy a lot more and it's actually been shown to increase your large as well so that's why things like inter been fasting so not doing anything but drinking water for a day could be one of the best things you do for your health once once a week for instance now one of the things that challenged my athletes to do at the University of Toronto was we used to play Saturdays and Sundays train Tuesday Wednesday Thursday Friday and one of the one of the weekends I think was Thanksgiving weekend I challenged the guys I said listen after Thanksgiving dinner on Sunday night and we just played Saturday Sunday and so they're gonna have a big meal Sunday night I said I challenge you guys tomorrow we're not training or anything just do a fast don't eat anything all

00:20:35 > day tomorrow allow your body some time to repair itself and I don't know if many of the guys did that but the whole thought is that when we're eating food all the time we don't allow our body to to do it is supposed to do other than digest so we're not allowing the repair mechanisms to take place as well as they should immune complexes are not being broken down and again with athletes sure they need more caloric consumption depending on how active they are so it really depends on the day so with athletes again personally when I was playing I probably had breakfast lunch and dinner I don't really you know other than maybe a post kind of post training sports drink or some like that I never really had a substantial snack between so I think it depends on the individual and and what day they are on with respect to their training or games and so forth but I really encourage people to think outside the box with respect to how much they need to eat because the five to six five to six meals a day if you're there if you're an average person eating that what that's

00:21:38 > doing more than anything is actually keep your insulin levels elevated all day long and that's a problem because the more often your insulin levels are strickler or orally are elevated and insulin circulating their blood your cells eventually will become immune to insulin and that's how we develop insulin sensitivity or insensitivity insulin resistance and I think that's a huge problem so I think that we'll eat more to keep your metabolism stoked and all that kind of nonsense the things were way out of proportion for athletes it might be a little bit different but even still somebody is eating less that's probably the best thing to do that was kind of cruel of you to tell them to fast the Daft Thanksgiving yeah meet so many toxins and anti nutrients in junk exactly in my understanding of food cravings in my experience people when they eat a lot of junk even like the 4-hour body it's sort of the the refuel day we just eat whatever pizza and whatever garbage you want it causes like reverberating food cravings for the next several days so probably the hardest day to fast of all would be the day after Thanksgiving or Christmas because you ate so much

00:22:39 > dessert and pie and then your livers like please give me more glucose and fat so I can use it as fuel to oxidize all these toxins I ate in the excess protein and your body's like I got I got nothing how do I get rid of all this junk that's kind of funny but yeah that that'll teach you to look at junk right well the thing is like that was one of the only weeks where we had a Monday off okay let's let's let's try this you know I'm gonna just put this out there and it was funny even even the rest of the coaching staff - like what what not eat so it was yeah it's definitely a paradigm shift there was a time in my life when like 11:45 would come around am rpm 11:45 a.m. yeah and I'd look around the meeting and say guys I'm really sorry you know Silicon Valley kind of thing I'm really sorry but we're gonna end the meeting now I see but we sell more to go it's a yeah but I'm gonna have to kill one of you and eat you right now like I'm crashing I got a go and let I walk out of the meeting and I got out of the cafeteria and eat like you know four chicken breasts and some vegetables or whatever and I was kind of bouncing up

00:23:40 > and down like that and the idea of skipping a meal or breakfast or the idea of fasting for 24 hours or interment fast was inherently biologically offensive to me because I I couldn't understand how a human being could survive like that because it was so far outside my like health reality at the time so I good for you for helping people to sort of see that and it's one of the most powerful practices I know to increase mental energy and also just to train the nervous system right like hey you're gonna have to like change your biology to match the fact that some days there won't be food the way you want it you know it's time to deal with that man what an upregulation and your ability to self control yourself alright that's that's just it it's not just the physiological stuff but it's also the emotional kind of conditioning stuff we have going on and like when you think about prehistoric Paleolithic man I mean III really find it hard to believe that they had five to six meals a day every single day I'm sure the Flintstones they had those stone refrigerators it exactly yeah yeah

00:24:42 > you know maybe for them but maybe in another area of the world like there are definitely days of no food other days where there's plenty yeah and I think we tend to forget where we've come from and even in this you know this this time we've been on the planet our biology has not evolves I mean the time we've been on this planet is so so so small in terms of the evolutionary scale I mean it's just we haven't we're still operating on a Paleolithic biology in a modern world and we tend to forget that a lot of times amen no speaking of Paleolithic biology let's talk about rest for a little bit yes your take on rest are you a napping supporter how much sleep do you need what times you go to sleep what should you do around sleep hygiene lately give me give me the young review on sleep hacking okay so it's actually a really timely question because these last two days have been a real uh nominally anomaly for me so Wednesday night I was meeting up with some friends in Toronto I live above 45 minutes outside the city so meeting up

00:25:43 > some friends got home really late and I woke up the next morning at 6:00 a.m. so once a bit around 1:00 got to bet it's I got woke up at 6:00 a.m. went through my day found it a little bit more tired than usual towards the latter half of the day put my son to bed at 7 o'clock last night and I was reading him a story in bed and I fell asleep with him and I woke up at 9:30 p.m. went downstairs all groggy I had no idea what was going on like I'm gonna go back to bed so I went back to bed and I laid in bed for about two hours without being able to fall asleep now so I'm some I'm just kind of thinking I'm laying in bed I can't do anything and midnight rolls around and say okay finally I probably fall asleep around midnight again I wake up at 6:00 in the morning and again today I'm still feeling the effects of this kind of weird schedule and the reason it's weird is because I normally go to bed and wake up at the same time seven days a week and I think that's one of the best things anybody can do to regulates or normalize their circadian rhythms because I think a lot of people

00:26:45 > think that okay Monday to Friday I'm gonna go to bed early wake up really go to work do the thing and then on the weekends I'm gonna kind of let myself go minutes sleep and stay up late and I really encourage people to think a little bit differently about that because one of the best things you can do just from a normalization perspective is sleeping and waking at the same time so for me I go to bed roughly to about 10:30 every night and wake up at 6 a.m. 7 days a week and for me that's just the best schedule and I find that I have no problems with my energy levels all day long assuming that I'm obviously eating well as well and sleep is huge I mean it's it's the you know arguably the most important kind of non activity process that we need to be doing as humans I mean that's where most the repair is happening obviously in different stages of sleep and we are so sleep-deprived in terms of the quality of sleep we're getting I mean the stressful lives that we live most people don't even sleep well they're going to bed and their thoughts are racing waking up several times at night so sleep is huge it's it's massive I mean there's you know correlations between sleep and obesity

00:27:47 > sleep in ADHD sleep in food cravings I mean you name it I should say sleep deprivation or so kind of impaired sleep it's it's massively important for sure I totally a toting sleepers is that important for sure yeah it's interesting you don't hear even when people talk about sleep hygiene you don't hear many people talk about going to sleep at the same time waking up at the same time some of the books on adrenal recovery talked about that and I experimented with that quite a bit a while back when I had pretty severe adrenal fatigue this was going back to 78 years and really followed not only going to sleep at the same time but going to sleep before 11:00 p.m. because there's a certain a cortisol spike that happens then the problem that I found was that for the way I've always been wired there's a huge burst of energy and creativity and focus that happens at 11:15 p.m. right so you talk to anyone who's a prolific writer and there's like a quarter million words on the bulletproof side and like the better baby book and I have

00:28:49 > another blog about cloud security that's got 60 posts and like I heard and there's this window it's like smack dab between like 11:15 11:30 and 2:00 or 3:00 a.m. where all the good stuff happens and it gets a really tough thing to be able to reconcile that with you and waking up and getting the kids ready for school at all yeah and that's you know what that's something I've struggled with for a long time because I've always been one who's for whatever reason it's like idyllic waking up early in the morning get my day started yeah yeah it's the best and I struggled with that for a long time because like you I went through a phase actually probably up until about two years ago where I was the same way at night I would I would like relish the opportunity for my wife's to go to sleep this is before we had kids and I'm going to say okay now I'm gonna crank out my best stuff and for whatever reason that changed maybe having kids changed a little bit but now I find my best creative time is in the morning and so as I was mentioning before like I'm pursuing my pilot's license so my morning ritual now is I fly at 7 a.m.

00:29:51 > and then I hit Starbucks just because it's down the street from the airport for both three hours and I get my best stuff done in those three hours and it's just it's incredible for me because I know that in the afternoon I'm kind of useless in terms of rating or creativity that's where all usually can I connect with other people or do interviews and stuff like that way that is right why would that offer you're drinking in the morning well I don't actually drink the coffee okay so I'm it's usually and if I do it's a decaf but I don't even enjoy Starbucks coffee so I usually describe like one of their mint teas you know somebody that got it yeah but do you watch out for decaf that stuff is much higher in toxins in regular coffee in terms I know I'm floggin creativity just yeah keep an eye on that I was just giving our time for us not some electric it's nothing like your coffee your coffee is special what I should do is actually just take it to Starbucks and you know just be like keep the stash on the side so when I come in you guys can brew this for me I would like to in fact if you asked them to do that would you video that cuz that would be impressive it would be if you can you can count on

00:30:52 > them laughing at you yeah but I'm not trying to you know pitch the coffee here but I was actually thinking if you were drinking like normal coffee not just Starbucks but like any kind of normal coffee that I did find in myself that I would get a burst in the morning but then I really feel awful in the afternoon and I could do like the up-down up-down up-down thing I thought was one of the variables there when there was a about a two-year period when I switched to being a morning person in my own sleep packing experiments in fact like you it had to do like with around the pregnancy and my first child and the only way I could convince myself to do this was I just set the alarm for 5:00 a.m. every morning and like put it away from the bed so I'd get up at 5:00 a.m. and then if I stayed up till 2:00 I'm like okay I got three hours of sleep I'm gonna have to cope today and of course then I would be tired enough to go to bed early right so it was like a self-fulfilling instead of moving the wake-up time to get more sleep it was just a hard wake up yeah after a few months I I started going to sleep much earlier so I could get you know at least six hours but then

00:31:54 > I I don't know it seems like after a year or two of that it just was disruptive as well and the alarm would go off it wakes up other people in the house and then as kids get older they feel you waking up so they wake up cuz they want to play and you're like no I'm not gonna meditate I can't do anything like you know let's you know let's go play you think you got to sleep under a tent outside or something yeah that's what I do now yeah good idea that's too funny so you went through that and you're still though on the morning person regime I am but you know what's funny is that so earlier this year I said I'm gonna wake up at 5:00 a.m. every day I'm gonna I'm gonna set a goal and I was using I can't remember the name of one of those accountability websites where you set a goal and you pay a sum of money if you don't achieve it or if you don't stick to it and so for three months I was waking up at 5:00 a.m. every day going to bed at 10:00 and I'm just like freaking miserable because it's you know cold and dark outside it's the winter I'm like what am i doing you live in Canada like yeah I am is like the opposite of anything there that you

00:32:55 > want advice so it was this real battle I'm like what is the bigger reason like what is do I have a big enough reason why to do this and after three months I said there's no way I mean it's just it takes outs I my evenings are just so a little bit more stressful because I'm like oh my god I put the kids to bed at 7:30 I've only got two hours of kind of my time and then I gotta shut er down and I'm just like this is there's no way to live I mean I run my own business I worked from home I can kind of set my own schedule so 5:00 a.m. was just brutal so I find 6:00 a.m. is good and having the commitments of knowing that I have to be somewhere for 7:00 a.m. is for me it leaves very helpful so that's that's what I've realized I need to do is I need to have that commitment to get myself out of bed to to make it happen and obviously commit to something I enjoy doing right so yeah what do you do with athletes what time do you tell them to wake up what time do you tell them to exercise I really depends I think with

00:33:56 > with respect to exercise a lot of people ask me like what's the best time to work out and I say whatever the best time for you to get your best workout in so in my case I don't I'm not a morning workout person I'll go for a walk in the morning but if I really want to get a good more solid workout in its mid-afternoon maybe early evening for me and I think depend like a lot of the athletes that I've worked with her soccer players so a lot of youth soccer players for instance at least in Toronto most of their games are 7 o'clock at night or 9 o'clock at night so let's say like tonight I have a game at 9 9 p.m. so I'm gonna have a game at 9 p.m. I'm gonna finish at 11 I'll be home by at midnight and tomorrow morning I'll be getting up at 6 again so it's gonna be an interesting and interesting weekend so when when you have that kind of schedule it's kind of it's tricky to to set fixed kind of sleeping wait times so it really depends on the on the individual schedule and what's even trickier is like how do you even get a post workout or post training or post game type of meal or recovery thing in

00:34:57 > there so it becomes a bit of a compromise and to be honest I think the most solid answer I can give you is that it really becomes all over the map unless you are unless your games in training or at a time of day where you know it's middle of the day you don't have to wake up really you don't have to get up you don't have to stay up late I think that's probably the only thing I could say okay that that makes good sense it's I hear that question a lot from the people I coach with bulletproof coaching and just on the blog in the forums mmm what's the best time to work out and I I tend to default on at the end of your inner mid so you're gonna work out and you can do it in a fasted state you're gonna get more benefit when you fuel afterwards it seems to give an added benefit but it takes more willpower and effort to do that and if you're not intermittent fasting you know you're loading up on you know 17 pieces of banana for breakfast or whatever well then you know maybe you're gonna work out one if you're gonna work out and there's individual variation and there's well if your cardiovascular junkie then it's a

00:35:59 > different kind of workout than someone who's you know lifting heavy things and you know making grunting noises so it it really depends on you know who are you what do you do is that like okay let's like what habits that mm-hmm what are the habits when you're dealing with people in your coaching practice around sports like what do you recommend that people pick up what habits or practice do they change in order to change how they think about exercise or how they think about how think what are the brain and mental things versus the physical things that yeah I should do well I'm a really big believer that all physical change begins internally so whether they want to lose weight workouts gain muscle it all stems from what's happening internally and how they see themselves as individuals so the first thing I really get people to well the first most important thing is obviously to set a goal I think a lot of people just don't even take this time to set a goal or write it down so getting in the habit of writing down a short-term goal a long-term goal and and

00:37:00 > rewriting those goals on a daily basis one of the things that I found the most powerful for me from a habbit perspective is keeping a journal so in the morning and at night so first thing in the morning last thing at night this might take five minutes out of your day is do a couple things is first of all write down what it is that you want to accomplish today like what is what what can you do today to make today an amazing day so whether that being your work your your activity what are eating whatever it is write down three to five things that are gonna make today amazing then write down three to five things that you're grateful for what is it that you are grateful for in your life and I think gratitude is one of them it's probably the most powerful emotion to feel in terms of raising happiness it's way more way more powerful than winning the lottery it's of sustained happiness it have you tried that if I have actually enough I should wrote a blog post last week about why I don't want to win the lottery and it was it was actually it all comes back to this this habit thing because let's say you win the lottery a lot of people you

00:38:02 > know a lot of stories have been told about people blowing the money or losing it it's not a very short amount of time well if you are hovering on the poverty line and all of a sudden you win the lottery well what has changed between them I mean you wit you're broke today and you're rich tomorrow what has changed in 24 hours you haven't changed your habits you haven't changed your saving habits for spending habits your relationship with money none of that has changed the only way that can evolve is by you evolving as a person and so that's why I was kind of talking about that and then relating it back to weight loss because talking about like lap band surgeries or quick you know quick fixes and little magic pills it's not about the weight loss right it's about who you become in the process to get to that goal you want to achieve so you can enjoy that for the rest of your life right well I mean what's the point of losing 20 pounds to just put it on the next month so these habits are really what it's all about so I think having that morning where you have that 3 to 5 things you're grateful for 3 to 5 things

00:39:03 > you look forward to accomplishing today to make it amazing and and just you know maybe writing down one or two affirmations about yourself so you could you know however it is you want to be in your life in your day right down that affirmation in the presence like I am an amazing sexy person like they've asked pre write something I write that one down every night yeah there you go right so something like that and that's that'll take like three minutes out of your morning I mean I actually do this on the toilet I keep my journal on the toilet so when I go to the bathroom the morning I do there and when I go to the bathroom at nights before I go to bed I finish out the last couple parts of the journal which are essentially recapping your successes from the day so again I'll write down three successes that made this day amazing and I think that's very important because a lot of us tend to think about where we are not at as opposed to what we have done and I think that gap is is a very big culprit for a lot of unhappiness so kind of looking back and reflecting on small successes doesn't have to be huge you little things I took out the garbage you know build on these small successes

00:40:04 > and you're gonna feel a lot more confident and then I have a before you move on I have a question you've done something three times when you're talking about this you're doing this and for people just listening you're you're mimicking like you're writing on paper when you say writing down you actually mean using a pen or a pencil on a piece of paper instead of typing don't you yeah why is that well I haven't done the research but from what I've heard I think they're actually nerds and your thumb that's like signal some kind of imprint in your brain when you're writing things down but I think the I don't know what it is I think there's just some level of connection when you're using your hand in a written pattern versus typing on a keyboard that is just a little bit more powerful I I think you're right a must a lot of the therapists and psychology types that I've talked with and worked with there is something neurological about putting pen to paper it makes things tangible and real yeah my own belief there is that it's talking at the the level of

00:41:05 > your nervous system or a computer screen so it's just too abstract but there's something that happens below your level of consciousness and it seems to have a different effect I've noticed the same thing and I don't know why it is and it's sad if you're a tree that that's the case but hey it is that way for human biology so it's cool that I picked up on that and I think too it's like if you become like aware of this like if you're typing and like for me when I type I spend a lot of my time back spacing and deleting and correcting just because I make errors when I'm typing and there's a little bit more disconnection when you're typing I think when you're writing you're just you're so much more involved and you're watching the letters being formed and it's just a little bit more of an intimate moments and there's definitely something that's you know I don't know what it is but there's definitely something more powerful about writing it from hand so you know that's what I'll do and I think the the last thing is probably one of the most important things from a Productivity perspective is the night before so in your journal

00:42:06 > or in a separate little cue card is write down what are the five or six things I will accomplish tomorrow and I can this is by far the most powerful thing I've ever done for productivity because when you go to bed knowing that you've already written down what you're gonna achieve tomorrow or what you're gonna work on when you wake up in the morning and you go to your office or you go to go read you know your laptop or whatever you know whatever you do for work when you don't have to think about that it's when you reduce the friction in your life in the friction your brain it's like you're reducing the load on your computer you're kind of there's less stuff going on you just know this is what I do first this is what I do second and you don't have to worry about all that stuff so you get better sleep but you also get better productivity the next day because it's like ok boom I'm gonna spin 90 minutes doing this and then boom I'm gonna move on to step number two step number three and then it's so simple but it's so powerful and I think like if it doesn't matter what you do if you're an

00:43:07 > entrepreneurial or not just that simple act of writing five or six things down that you will accomplish tomorrow in order of priority where you tackle the most important thing first it makes a huge difference it's probably the best things I've ever done for my life and I've been doing that for five or six years now way cool yeah so those are my habits and those are the kind of things that I encourage anyone to do regardless of their goals so if they want to play pro sports lose weight eat healthier it all comes back to those fundamentals it's actually a great segue cuz we're running out of time and there's a question that everyone who's ever been on the show except that one guy where I forgot ya always answer this question and out of everything we just talked about and everything else you've experienced in your life it doesn't have to be anything at all related to sports or diet or anything but what are the top three things that are most important for people to know if they want to be higher performance to kick more acid to be more bulletproof like your top three most important things that life has taught you just

00:44:08 > kind of lay them out 1 2 3 number 1 is add more green juice to your life secondly is to believe in yourself or have faith in some other higher power and number 3 is to surround yourself with a surround yourself with an comfortable environment in the sense that you can only grow to the extents of your inner circle so be around better people be around bigger people not necessarily staffing it kind of height wise but just bigger people playing at a larger level in life if you want to play better tennis play somebody who's better at better than you if you want to you know that the whole principle of just kind of taking your game to the next level is huge so green juice it up believe in yourself for a higher power and surround yourself with with better people wonderful thank you for that final question tell us your URL one more time to people who heard this interview or watched it on YouTube and know where to go to see

00:45:09 > you we'll put all of these URLs in the show notes and in the transcript on bullet proof exact comment you can't find it in meantime give us your domain one more time and spell it slowly yes so it's URI alkane com if you were able to spell that without me telling you that be amazing the spelling is why URI e el que a I M calm URI thanks a ton for taking the time today to be on the show have a clue it's been a pleasure - thanks Dave and were you actually putting raw liver in your smoothie though like just grinding it up absolutely so alright you I did that this morning see it not smooth the edges power it down you you win the man award there I cannot do a raw liver smoothie I've tried it dancing is great because you're crossing over the body it's very good for helping increase the plasticity of the brain so dancing is fabulous Yoga is fabulous and what I truly support more than anything

is going back to school