- Because we have the ground in, we've actually built the practices that people aspire to create, history will prove one of us correct. - Wait, wait, wait, wait, you're not letting me finish, bro. And this is how you become bulletproof. Bulletproof, bulletproof, bulletproof, bulletproof. - Hey, everybody, and welcome back to another episode of the Bulletproof Dental Practice podcast. Today, Peter and I are really excited because we have the first of a series, many of you have listened to prior podcasts with Dr. Uchi Odiatu, not to be confused with the Japanese samurai. If you're watching, you'd know he's not. Oh, you could be Japanese, actually. I don't know. You look a little Japanese today. - 23andMe, yeah. I found out maybe 2%. - Did you really? You have a little Japanese in here? - The Kyoto. Yes. Moon Kyoto. - Oh, that's amazing. 23andMe, I don't want to get tangential, but 23andMe is the best thing ever because whatever you think you are, you're probably not exactly that. But we digress. Uchi has been a long friend, a long time friend, rather. Our first bonding experience was the day you decided to share my hotel room at some dental lecture and listened to me snore. And I woke up in the morning and you were in the bathroom with toilet paper wrapped on your head because I was snoring so loud. And Pete, of course, has known Uchi for some time. But Uchi is the type of individual who has a massive understanding into the behavior patterns and wellness trends to optimally get people healthy and why we don't get healthy. And Uchi always says, "Look, he's been in our summit here. I'm seen our last summit. He's been to several. He's known us for a long time. He said, "Look, you guys are working so hard to make your listeners entrepreneurs and successful. But what do you have if you don't have health?" And it's such a profound thing. And Pete, we were talking right before we started to hit record here because health is something you just don't appreciate until it's gone. So the day before you get sick is the last day that you don't take your health for granted. We're all just one phone call away, one blood test away, one emergency visit from understanding what our health is. Uchi, I'm honored to have you here. This is going to be part of a multiple series. And ultimately we want to launch BPH, which is not benign prosthetic hypertrophy, no offense, Peter Bolden. But bulletproof health. Good luck. Because what do you have? Without BPH, you have nothing. So Uchi, we're going to pull on. It was even funny the second time because we practiced that joke before and it's still good. So Uchi, I don't want to take up any more of your bandwidth. I'm so, so thankful that our listeners get to hear you. So thankful for you being a part of this and sharing your message because it's freaking awesome. So Uchi, talk to us. Yeah, thank you. No, this is going to be incredible. I've been doing this since I was six years of age. But in no way that I'm going to be at the Paris Olympics. But I definitely make health and wellness and managing stress and food, food choices. I would say one level of my living space is dedicated to a gym. And it looks like a full on gym. It's got multi station, Olympic style, size bar, professional bench. And you're thinking, why does adenas need that much material? Well, you have the best stuff in your office. You have the best technology. You go to these incredible courses. And then the body's an afterthought. What you dump in is an afterthought. The kind of alcohol you drink is an afterthought. How you sit in the car and the way to work is an afterthought. And then you wonder why halfway through. So age 40, people don't think, you know, people think, you know, average person in the States lives till 79 80. So middle age actually is 39. You know, so 39 40 thinking, hey, my body doesn't look as good. Things are not performing. I can't. I don't feel the same. I don't feel strong. And people judge you want it. You know, patients see it in your face. They see it in your posture and your team sees it. You know, so this is well part of this push. And we talked about, you know, 12 part push. And then building this whole health side. It's, uh, it's going to be powerful. It's going to launch a lot of people. Yeah. What I was able to see it kind of firsthand at summit, right? And yes, you kind of helped MC or you did MC, the Bulletproof Summit. People got a lot of exposure. And I know you address audiences all around the nation all year long. I saw your, you're speaking torn. I was like, damn, but I traveled a lot. But, you know, I saw the difference in just, I was telling Craig on the pot. The last week's pod that it was the difference in the energy, right? Getting people up and ready to receive and their energy level and just like teaching them quick, simple things about lymphatic flow or red lights or whatever it was, right? It was very quick. And the engagement was off the charts. Um, and, and usually you weren't part of the last pod, but I kind of gave the wind up that like, you know, I told Craig, I'm a quasi bio hacker. I've always been interested in things. Probably not to extend. You are by any means. Um, but I think Craig, to your point, when you get a health scare, you take it for granted, right? When I was a 26 year old dentist, I thought that I could, you know, I could bend, I could, I could work upside down for, for eight hours a day. And I'd be totally fine, right? I could go out and party till two in the morning and be totally fine. As you, as you progress, that you start getting aches and pains and things get tired and then it wears on you. And then you conflate that with like, I don't like dentistry anymore potentially, right? Because it's, it's painful to potentially practice or it's stressful or your cortisol levels are just max because you're eating on the fly and you're, and you're putting out fires here. And so I think it's just one of the most underrepresented things. Uh, I see dentist abuse the shit out of their body to the point where then they, then they are out of practice because, um, meaning they, they want to then quit dentistry because they've abused it so much. Right? And so the longevity I think is a, is a crisis. Um, in, in dentistry specifically. Well, I just want to add, I just want to add two things. Uchi, what you're great at and, and I hope everybody, I just want you to make sure that you listen to this entire thing because what Uchi's great at is making it approachable. So when you, when you hear about health, it is so unapproachable. Like, Oh my God. Uchi probably wakes up at five in the morning and puts a bunch of fricking peas and a, a blender and goes out and eats dirt and spiruline and kale and all this stuff. Like Uchi would oftentimes say like, just, when you go to lunch today, just grab something green, just eat something green. You're already like ahead of 99% of people. Like, so the, it's not, it's not this massive shift in your behavior. It's all shift, taking a moment to breathe. You already had a 99% of the people. So it's daunting to most people. This journey of health is so daunting. They don't even know where to begin and you make it approachable. The second thing I think that happens is that when we go to medical doctors, medical doctors job is to get us un sick. So when any of us start, you know, our first doctor visit, you go, you're 16, 18 years old, you're 12 years old, something like that. Your doctor says, Congrats, you're doing great. Everything's great. You look great. Then you go back in your 20s and your 30s, you're great. Everything's fine. You go back in your 40s, you're fine. And then you start to get curious. You're like, well, am I optimally? Well, of course you are. My waiting was full of people that are sick. Mr. Jones, just had a heart attack. This guy's got high cholesterol. And then all of a sudden you, you find an integrative medical doctor or someone who's a little bit more proactive versus reactive. And they really go through your numbers. And they sit, they can prognosticate. Hey, you are healthy today at 42 or 38. But the trends I've seen over the last 10 years, if we stand this trajectory, when you're 52, you have diabetes. And no one says that to us. So you get to the point where you get bad news and then you're going to want to listen to this. So what we're our hope here is that if you're the 30 year old, the 26 year old, get the information now because no one's coming to save you. Pete always says that. You got to be your own health care advocate. And I've learned a lot from Pete. So enough talking. Oh, pine. No, no, we're hitting the nail in the head. A big part of that is people think just being healthy is just free of disease. Being fit is being able to do stuff. Being able to do stuff is key. Like what's the point of getting to Paris with your loved one and your family and you can't walk around Paris? What's wrong? You can't go to Egypt and you can't sit on top of a camel. So fitness is doing stuff and you do all the stuff to increase your productivity and your income and your net worth and but you can't do anything with it. And you'd be surprised how much people actually would trade it all away to have another year or another day. And you guys are watching me. People don't think, you know, if the dentist is earning, you know, 300,000 to 800,000 a year, you know, 10 more years of health and being able to be active is worth, you know, three to eight million dollars. And so when I hear dentists all the time, so hire your trainers expensive. So, so you build $800 an hour and you think $120 an hour is expensive. You know, so, so I try to reduce it to the ridiculous and I get people thinking maybe it's okay for me is I'm 30 is too late or I'm 60 is it too late. And that mantra, this should be like a common theme of people champion each other even through like bulletproof health is our muscles have no idea how old we are. Like if that could be a through line, our muscles have no idea how old you are male or female muscles have no idea how old you are. And it's a beautiful thing to remind each other of. They have no idea. And you keep saying that that would be a central theme. You know, how we greet each other. Middle of the break in the morning. Someone's been out late. And muscles have no idea. And then the second part is anyone can get stronger. Like, you know, they've done studies. People in the 70s, 80s and 90s at Tufts and Harvard. And in a 12 week program of people who never lifted weights, never did a resistance training. They're in 12 weeks. They're able to double their strength. So it's never too late. It's never too late. It's not just for the 21 year old, the 30 year old. It's never too late. And that's where the excitement builds it. And I think reminding each other is that mantra. And that's why I said, if you want to get fit, have fit friends, it's pretty hard to be fit if no one else in your peer group is fit. So part of that is if someone's no one in someone's family is fit, and you won't have a desire. You need to plot and scheme. You need to get around them. A trainer might help. It could be virtually. It's going to be the way to do it. You know, bulletproof health is going to give people a posse that they can call on anytime. And also I'm going to make, I'm going to be available so people can, you know, direct message me and ask me questions because that gives me a finger on the pulse of what's going on because I know what I need. But I, when people ask me the most basic questions, I never judge them, but you'd be surprised that people are just thinking they're behind the eight ball. I'm 40 now, or I'm, I've just been diagnosed with. No, no, no, no. Your muscles have no idea who you are. And because muscles are an organ, it's the biggest organ in the body. People are often thinking skin is the biggest organ that 15% of our body weight. For male or female, male or female, muscle is the biggest organ. And that's been known since 2012. This is not a new mantra. Since 2012, Bento, Pederson and Denmark, human performance center in Copenhagen, they said, muscle is the biggest organ. And why are we hearing it now? Is doctors and health care providers? I don't know. Exercise scientists don't talk to doctors, medical doctors, medical doctors don't talk to dentists. And this is where we're going to, you know, get people a refinement on it. And this could be the beginning of something major, I feel. I get the feeling is going to be something major. I love what you just said too, Uji, about like the cost. Because people have no problem dropping 10 grand in a cruise or 20 grand on dinners over the year. But even if you're, I think Peter Tia called it. He's not talking about life span, he's talking about health span. So your ability, what's it going to do for you if you go to Paris and you can't walk? And, you know, just get, I came back from Europe as in Europe for three weeks ago, for three weeks, a couple weeks ago, and I could see all these incredibly unhealthy Americans. And it's our food and it's our understanding of exercise and our portion control and sugar intake. People are alive, clearly alive, but not living. If you cannot get, you know, fit in a seat or you cannot walk in the obesity levels that we have. And I'm all for body positivity, but let's not conflate body, you know, all shapes are fine with health. So we actually have a narrative that's going on in America right now saying, this is health. Lizzo, wherever you're at, amazing, love you, you're gorgeous, but you're not healthy. Don't tell us you're healthy. Because that's what people are saying right now. This is health, cover of Cosmo, cover of, you know, Uji doesn't want to touch that. He's like a tall face. He likes Lizzo too much. But I'm just saying, like, we have to have a standard and, you know, people always say, show me, you know, your four fat friends, you'll be the fifth, show me your four broke friends, you'll be the fifth. And there needs to be a community like this. And it can't just be you consuming, you know, Hebrew men podcast on your own. You need an accountability loop. I like that. No, it's, you know, it was, um, and I guess as Dennis, though, we seem to over-intellectualize things like we're very cerebral beings, and many times we think, oh, I'll start getting in shape when I get a master's in nutrition or when I become a PhD in exercise science. Get your designer sneakers on and get outside. How long do I walk for? I don't know. Go 15 minutes out and then come back 15 minutes. And that is physical activity. You know, if you want to start getting scientific about it, you know, there's three components. But ultimately, I think dentists make it too complicated. They make it very complicated and we did a workout together. I think about about what three, four weeks ago at the summit. And it was so simple. It was like, it was maybe six exercises. We did three. We rotated them around. It was maybe a total of 25 sets. So we took 30 minutes and we got cardio. We got flexibility and we got strength training. And it felt great. I mean, weren't exhausted either. And it was just made on the fly. And it was fun because the three of us were doing it together. And that was just an example of how the body can move and how it feels when it does that. So, Uchi, if you're going, if we're going to start with a series, like I said, I'm a big man of a pathway, right? For the Bulletproof pathway, Bulletproof series. Like where? Let's take everyone at their infancy of not knowing, you know, fresh, clean canvas, right? Like how do we create massive awareness over the next 12 months? Where would you be? Where would you think would be a good start? And obviously we're going to advance and get into more minutiae as this progresses, right? But where do you feel like a good foundational platform would be, right? Something that we could talk about today as a lesson one. But it would start being actionable items, moving the needle for people and getting people excited about lesson two, lesson three, whatever it may be. I think starting with why is probably the biggest thing. I think a lot of people we get very excited when we get the hacks right away. But learning why I think is a big part of that. Why could be improved energy, brain health, managing stress, reverse aging? Forget slowing down aging. How about reverse aging? You know, I tell people, and people see me and say, "Lucha, I'm sorry five years ago. How do you look younger?" And it's nothing scientific, but it's things that I do every day. So reverse aging would be a nice thing to feel. And that's what is reverse aging. So to generate some new concepts, people to think that it's possible for them. I think starting off with why, and then it's possible for you. And I think if you get people vibrating high enough, they will be able to move into the different systems, you know, food, stress, performance, nutrition, you know, team health, you know, muscle, skin health, slaying the stress dragon. But I think starting with why could be the best place to start. Yeah, I think it's just an understanding, and it's part of the narrative. I know in a touch study there, but I think it's a narrative, 40, 30, whatever. And people start to feel a certain way. I mean, there's been a study that I think it was even you that said that a long time ago. It used to, and correct me if I'm wrong, but it was like how when people got a terminal diagnosis and a timeline of how long they had to live, that people tended to die within that timeline. So to say, Mrs. Jones, you have cancer, you know, get your affairs in order. You have five months to live. You have people live that five months. So the biggest thing you can do when getting a terminal disease is don't give someone a timeline because you'll, you'll start to follow the timeline. So it's almost like there's a con of course we can't stop the clock, but the narrative of I am blank years old, so I must feel this way. You know how it is, you know, getting old, you know, getting old. It's a constant narrative like that. And I've seen, because I have a, you know, fairly geriatric patient practice here in Israel, right? And I've seen patients that were really, really chronologically old and they got into things like yoga and fitness. And I saw the clock turn back. You, all three of us have seen people that were needed to be on medications and blood sugar medications, blood pressure medications. You've seen them have the ability to literally turn the clock back and surrender all those medications and still be healthy. But that personal experience, but also believe it's possible for you. If I've surprised me, we'll shed the signs, we'll tell them how to do it. Well, this is, you don't know my family or, you know, diabetes runs in my family or dementia runs in my family or cancer. Everyone gets cancer in my family. So that's a nice mantra. It's like, you know, Michael Phelps, you imagine Michael Phelps, you're going to jump in the water and seeing, yeah, my family sucks at new adventures. So it's, yeah, my family, yeah, my family sucks at swimming. I have a family predisposition. I'm just fighting that. I'm already fighting it. So before you even start getting in the pool, you already have the battles gone. I agree. The narratives are terrible. And that conversation, you hear people at times say, you know, I'm old. I got such a bad memory. I hear it on because I try and see many times a day we do it. You'll see the most beautiful people, the most handsome people, the most fit people. Or even, no matter what age they are, no, I'm so bad with names. So I don't remember anything. To start putting yourself down is the beginning of the body falling apart. You know, just start putting themselves down. I love that. I love that. And by the way, that spills over to the entrepreneurial stuff to say, you know, I suck at business. I'm good at dentistry, but I suck at business. Yeah. Well, guess what? Or I suck at leadership, whatever it is, whatever that mantra is, it's going to, that does not help at all at the very minimum. And they say it with such feeling. Oh, I know. Oh my God, like, and every cell in the body, you know, 85 billion neurons, you know, 80 trillion cells in the body, just go, yep, exactly right. Our body wants to be consistent with what we say. So it's this mantra. It's, it's deadly. It's deadly. So if we can talk about the conversation, the inner conversation also, not just the outer conversation. But as Peter said, you have a fit posse. They order different things on the menu. They start a conference off with a different mindset in the morning. They will have a running break. They'll say, you know what, I need some sun time. I'm going to get outside of the pool for 30 minutes. So I want to get some son on my body and, you know, reset my circadian rhythm. So we remind each other. You already see fit people put each other down. We don't talk about pills and prescriptions and surgeries. So this is going to be, yeah, it's a great group. It's, it's, you have a fit mindset and a fit posse. The support is incredible. You know, it's interesting too. And I don't want to go tangential, but I just will make one comment. And maybe it's my own personal bias or not. But the bulletproof ecosystem, and I'm not conflating myself with that. I don't want to, I don't want to try to give myself a back. I can't, uh, an inadvertent compliment. But I do see like at our summit and our masterminds, everyone's quite fit. Do you notice that? Is that, or, uh, uh, which, do you notice that as well? Like we have a fitter, um, ecosystem. It was a very youthful group. Like, you know, I go to all conferences, you know, AGD and ADA and so state meetings. And you get a, you know, again, it talks about how there's an aging population going to in person conferences. Right. Maybe we do, they do need to punch up the energy of it. But yours was definitely different. Like, mate was youthful team, optimistic dentist. Like, yeah, how many around Dennis 3234 talking about, uh, being optimistic and loving what they do. Like usually people complaining and claiming and criticizing. So it was, it was a good point. I never thought of that, Craig, in terms of the, the, the avatar, right? Of the people that comes. It is, they kind of, you know, a fitter audience. I've never thought about that. Right. Get in our mastermind. Bend to him. Bend to him. Bend to him. You're right. Yeah, you're right. Yeah. It's just, it's just an interesting thing. So it's, it's a, it seems like a natural fit that, that we'd have that. That's part of it. That's such a powerful, like, you know, the mantra of your friends. You are who you're surrounding. You know, if you find that you're the most intelligent or the most fit person in the room, it's time to find another room. Right? Like full stop. And so it's, that, that is the easiest hack is just surround your, put yourself in an environment that encourages, you know, if you want to get healthier, find a group of healthy friends, right? If you want to get richer, find a group of richer friends, you know, not that you're just like pivoting into friends for, for a transaction, but it's like it's a mindset, right? If you can do it, so can I kind of thing. I was saying, if I didn't own a restaurant, but for my friends, all owned restaurants, the next day I'd have a hot dog cart, you know, and that would be the beginning of my, that would be my Michelin star. I dragged a card out and I'd be moving some ballpark francs. So it's a, it's insidious, makes up on you. And I, and I felt it as a summit. I saw healthy people, not that you have to be healthy to go. There's definitely a mood of optimism and people, you know, well dressed. People weren't just wearing whatever they wanted. They got up and like people took care of themselves. The team, you saw leaders proud of their team. You couldn't tell who the dentist was. You couldn't tell who the hygienist or assistant was. So that was. Yeah, you couldn't. The self esteem of supportive team members had the self esteem of dentists. You could feel they were like, are you the dentist? No, no, I'm an assistant. I'm like, okay. Like it felt, yeah, those people were empowered. But I guess it's selection bias. If you listen to a podcast like this, you understand the power of your team. You understand the power of entrepreneurial endeavors. So it's just kind of like we're. Craig, were you going with this? It was that there's a correlation to success, entrepreneurialism and fitness. Yes, that's exactly what's going with it. And my wife will never let me, every Instagram post she sees that says, you know, the average CEO wakes up at like five in the morning and runs 15 miles and drinks like grass for breakfast. She always sends me that shit. So there is an absolute correlation to me. Yeah, exactly. Uchi knows my wife well, they share a kindred love of fitness and activity and writing on me. So Uchi, I think that's a great place. So you talked about the, you know, the, the neuro, the brain power, the, the brain. I think most people would contend like, Hey, if I don't have my brain, like I'm good. Just, I don't want to be on this earth anymore kind of thing. Yeah. Right. And it's, and it's something that we see, right? I think even Peter Attia talks about like the four horsemen, right? That's something that's going to kill you, like cardiovascular cancer, some kind of neurodegenerative disease or an accident. He's like, you can avoid those four, four ways of which you'll probably die. Then you can increase your longevity, right? Or wellness and, and, and health over that time period because he's like, most people die of one of those four things. So let's talk about that for a second because I think, you know, Craig, I had this, this funny, I alluded to something funny, I talked about Alice in Wonderland and the mercury, and how, you know, mercury is something that passes a blood brain barrier, even in a vapor form, or in the vapor form. And I know I'm going super tangential, but like that can affect things in your brain. So can you give us some things about brain fitness, mental fitness, things like that? Yeah. As we start this kind of journey. Well, people are very, people think of brain health, I think it's, you know, dementia, something happens at age 70. But literally that beta amyloid plaque and towel tangles starts to start forming at age 20 with sedentary living and a psychiatrist. What's a beta amyloid plaque? Beta amyloid plaque is like exhaust or the spent. It's like the breakdown products of metabolism in the brain. Beta amyloid plaque and towel tangles. And they've shown the people with Alzheimer's have more of this plaques in their brain. So either they're unable to clear it, we all make it, but they're unable to clear it. People talked about the inflammation, but you look at that, that nightly cleanse and the thing called the glymphatic system. That's immediately made me think I'll never brag about getting less sleep again because the science is in on sleep. It's so foundational. Somebody sleeps eight hours a night compared to six hours will have a cleaner brain. A cleaner brain means you have less beta amyloid plaque and towel tangles. You're not setting up future cognitive decline. You will have a good memory. So that glymphatic system, right now our brains are cleaning up. They're taking away exhaust and free radicals and they're bringing nutrition that happens during the day. But that system is 10 to 20 times more active at nighttime. So literally if someone sleeps eight hours at night, they will have a clean brain. Someone does shift work. You have a police officer. You have a first responder. You have someone up late because you're doing a deal and getting out of office and you're putting a that night, you will have a dirty brain. You cannot you cannot get that night back. So the more nights in a row and the more nights you have in a year or a decade. You are set, you've set the tone to have early cognitive decline. And I've asked people, you know, what's this sleeping like? This lady, this husband was exhausted. I just taken care of his wife. She's a beautiful upbeat lady. But the last eight years has been a slow slide into Parkinson's. He is not only is she not doing well. He is exhausted. He said he sleeps for 60 minutes at a time. He looks horrible. It's love, but he looks horrible and I gave him ideas and how he could make healthier meals. But so it's funny how that's like the narrative, right? Craig, we talk about the, you know, the hustle porn on Instagram and like, oh, I slept this and I get up that and no sleep and no rest. And I love that you're saying that sleep when you die, sleep when you die. What's the comment? What is it? That's it's sleep when you die. You sleep when you die. Right. It's the hustle porn. I have an out of vacation in six years. The other thing I would comment on too is that you, there's this narrative out there that, you know, you don't need as much sleep when you're older kind of thing. At least that's been the narrative told to me. You know, you can get by, I can get by on five and six hours. And like, I always wondered like the get by part, like, I agree with you. I pride myself on like eight and a half, nine hours of sleep every night. And my wife thinks it's a little ridiculous, but like, it's a game changer. It's a game changer. They say if you have a complex life or a complex job with complex tasks, sleep is more important for you than someone has mundane tasks. So every dentist would definitely agree. Every hygienist would agree. We have complex work. We do complex things. Sleep is even more important. You throw some stress in and the high tech needs. And if you want to be more creative, like a dentist is more creative. It's going to be better presented cases than someone who's not creative. And it's a creativity is, is boosted when you dream, and we need about a hundred minutes a night. So somebody sleeps eight hours. So Peter, if you're doing eight hours, you're getting your hundred minutes. You're getting your 20 to 25 percent of your night dreaming. So you'll be more creative. And then someone who's sleeping half that. So if you're an entrepreneur who wants to think solutions and you're not sleeping well. I sleep eight, I'm going to have a head advantage on you. And I didn't go to Harvard for that. I just went, I just got six, seven, eight hours last night. They say seven hours is the sweet spot. And unless there's a gene called BHL HE41, which is so rare. They said it's basically non-existent. They said every human needs a minimum of seven hours. If you want to thrive, if you want to look good, if you want good joint health and good creativity and, and a decent amount of time dreaming, there's no way around it. There's simply no way around it. Craig, do you want to, I know you want to put sites on there? No, I, I, I just think it's incredible when you look at the medical profession and the average medical doctor, what, how much time spent on educating doctors about the importance of sleep. Like you never go to a medical doctor and their prescription for you in sleep. It just doesn't happen. So funny, so true. But we know the importance of it from cognitive function to A1C to blood pressure, everything. But you've never gone to a doctor and say, you just need to make prioritized sleep. Where is that information? Like they, because the average medical doctor gets like three or seven hours of education on sleep. And it's just such a massive, so, so now, I mean, look, I wish we didn't have to talk about this. I actually wish we could just talk about dental entrepreneurship and, and do what we normally do. But there's such a gaping void in the, in the information that people need to hear. And I'm thankful, Peter, because you were early in my life saying this and this and make sure you get your Boston health panel and make sure you do this. And what are you doing with this and start that? I'm like, you're, at the time, you know, six, seven years ago, I'm like, you're freaking crazy. Because Huberman wasn't that popular, you know, she's speaking to a bunch of fat people, you know, and trying to get them to move and eat a slice of lettuce. But there wasn't optimal wellness. It wasn't a steady stream of information about optimal wellness. It's only more recently people are into these things. You had to call it biohacking, talking to a conversation about sleep 10 years ago would have been in the category of biohacking. Uchi, is there something we can, so true, Greg, it's, yeah, it's, like most things you say I'm a little bit early on, on talking about it. But is there, Uchi, is there something else with my dying question I want to know? So you know, like milk thistle is kind of a nutrient that you can help to kind of help cleanse your liver, right? Or at least that's the, that's the anecdotal evidence. Yeah. Is there, is there any supplementation or any food that, that, that helps clear that product of product of, I think you said beta, amyloid plaque, right? Is there something, you know, is there, okay, yes, we get it, sleep helps clear just biologically naturally helps clear some of this and gets you a, a clean start from a creativity level. But are there other things that help induce, you know, I'm trying to say, like, is there something that a diet, is there a supplement, is there a exercise, what, what is it? They say light, light is one of the biggest ways to enhance, to, to postpone sleep, make it for quality and having a sleep hygiene practice at night. And there's nothing to buy. Simply don't put bright lights on at night, dim your lights, you know, a complete black while you sleep. If you're driving home in traffic, when it's dark out, most high-end cars have a nice kind of, they take out the blue light. If you look in the rear view mirror, they take it out. I would throw some orange glasses on the way home because looking at all those halo just lights coming on full bore on your, on your half an hour home, your brain is completely lit up. And you might fall asleep because you're exhausted, but the sleep will not be as deep. So I'd say start monitoring your light and mass, be masterful with light and be, be almost OCD about it. And that's probably the biggest thing you could do to set up tonight is sleep. If you watch an eight-foot TV, you watch, you know, gladiator for two hours with an eight-foot screen on, 10 feet away, I don't care what you take, the sleep's not going to be as deep or as satisfying. So managing light is the best way. And it starts early. And the first two hours of waking up, get some natural light on your skin because the caveman and cavewoman, you know, a homo sapien, whatever, 400,000 years ago, home will have less 1.7 million years ago, everyone in the cave, everyone in the tribe left the cave for staying in the morning. Everyone, for hundreds of thousands of years, no one stayed inside. The only people stayed inside the cave was the sick and the dying, but they've showed now the exposure to light or the sun in the morning tells your body you're alive and it resets. It's called the super chiasmatic nucleus. It's a 20,000 neuron patch in your brain and it's very sensitive to daylight and it wants to know that you're alive. So that early exposure, five, 10 minutes in the sun, brain goes, "Oh, good, he's got another day planned." And that early exposure helps you sleep deeper that night and that's why getting up at a conference, staying inside, go down, get the coffee, three hours of seminars, all of a sudden you're thinking, "I feel kind of, you know, kind of dull." Well, you're already working with one hand to behind your back without having that morning sun. So manipulating your sun exposure, I'd say is probably the best, it'd be more bang from any fionine or any chamomile tea that you'd have before bedtime. Okay. Yeah. Let's go into that. There's actually bulletproof coffee in that brain octane. They talk about the C8 chain being the brain food and maybe this is Hocus Pocus, right? And this is where I want to go. Is there supplementation that can augment? Yes. Okay. I have mastered sleep. These are foods that are more, you know, you hear about heart health. Where's the brain health in that? Yeah. Okay. Anything that's good for the body is good for the brain. So as long as you have to eat a separate diet for the brain, you know, you need your omega-3s, you need protein, you need carbs, everyone's so afraid of carbs. I love carbs. Vegetables are carbs, fruit are carbs, you know? So carbs are completely fine. I don't know. Yeah, crispy cream donut is carbs too, I think. It is carb. You know what, if Michael Phelps had a crispy cream donut, it could be like throwing a bucket of water on a fire. Yeah. That's my wife too. That's where it continued to glucose monitoring so that it's broken. I'm like, no, you are full of muscles so your body knows how to process it all. Yeah. It's just like a Kobe beef cow, you know, wagyu beef cow, you give me a donut and I spike. No, it's, uh, yeah, but again, again, as Dennis, you make it complicated, you know? Is there a certain thing I need to take at nighttime? But you manipulate light, you'll get more bang for your buck, more bang for buck. And Peter, Peter and I live his big thing was, and people don't, people miss this part. He said junk food and poor eating will hurt you way more than eating healthier will help you. So then again, please. Oh, wow. So getting rid of junk food and lowering your junk food has a huge bang for your buck, but eating even healthier is not going to give you a bigger bang. So we spend so much time on the little food hacks and supplement hacks. They're not going to, because you know, you've already got the bang from, from, from getting rid of junk food or perching it. You get a bigger bang from not eating healthy, so sorry, from getting, perching your junk food or having less french fries or go, going back for a second, helping. Now, now if you're healthy already eating healthier, you're not going to get like a 30% 100% jump, but just cutting out the junk food, you'll get a massive, massive skin will be smooth. You'll have energy, you'll be youthful, breath will be fresh, your sweat won't smell, but to eat healthier, you're not going to get it as a big of a bang. So that's why you got to look towards the basics, which is light exposure. Even coffee, they've now said that even if you, I'm a fast caffeine metabolizer, I can have a cup of coffee at eight o'clock at night and go to bed, but they're saying eight to 10 hour, if I have a coffee within eight to 10 hours of bed, my sleep is 15% less quality. I think 15%, 15%, if you want to be said, you can get 15% health wealthier, like in the next month, so your sleep quality is down 15% by having coffee within eight to 10 hours of bedtime. Alcohol also damages it. And even marijuana, you might think that it might help you sleep, but you're not getting the quality because it's an exogenous aid, and you really want your body to do the work. We have this inner pharmacy, you know, and that could be another through line we talk about, a blood proof health. We are, I am my own pharmacy. I am my own pharmacy. And that's a nice thing. I am my own pharmacy, you know, muscles have no idea how old we are. To have those, you know, riveted around, be just remind people, people are new and share it with the veterans who've been coming. That'll be a nice way to get people going, I am my own pharmacy, I am on pharmacy and light. I love that. You listen to that. Yeah. I love that. And everything exogenous you take, whether it's testosterone or any type of exogenous hormone, it limits your endogenous production. So you're just, you know, like I'm curious, everybody's doing a zembec and not making a, you know, behavior changes corresponding to the chemical. What happens when you go off or what happens in the inevitability or if it does get banned? I mean, when I look at these dietary drugs, it seems like they have a certain shelf life and then something bad comes out about them and they're gone. So, you know, what's without making those underlying corrections to your health, I don't think that everybody just wants the pill, I think that it doesn't, it doesn't provide the net benefit. Like I see the traction, but you know what it is though, it's like winning a lottery. If I won powerball tonight, I'd be $300 million richer. I'd have no idea how I got there, right? I have no idea. I lose 20 pounds with a diet drug. All of a sudden I'm fitting into nice clothes. I have no idea how I got my heart doesn't know, my muscles don't know, my brain doesn't know. I might be less fat, but I've also lost muscle. I have no idea how I got there, it's like not knowing, but if you lose 10 to 15 pounds on your own over a year, you get fit, you know, you develop timber, you've got the discipline. I think Hooperman talks about this, a part of your brain called the anterior mid-singular cortex. When you do difficult things, when you do disciplined things, this part of your brain gets thicker and stronger and they said most people who live until 90 or 100 years of age still active have thicker, stronger anterior mid-singular cortex and that's a lifetime of doing disciplined things, so what's the discipline of taking a diet drug compared to hiring a trainer twice a week for you and your family, entering a 5K, having a salad every day, having fruit out on the counter, that develops that part of your brain, the anterior mid-singular cortex, doing difficult things. Interesting. Can you elaborate on that aspect? So you're saying that your body is confused, your brain is confused when you didn't work for it. You need to double down on that. I'm just curious where you're going with that. Keep telling me more about it. No one likes anything free. You give your 16-year-old kid a brand new Corvette. It's a different feeling. Yeah, I think that's where I was going. I was going to like a trust fund kid, basically, at that point, what you were saying. Tell me how disciplined and how much self-esteem is a trust fund kid. There's someone who has his first restaurant over to 18 and he bought his first car on his own. That's a different... Yeah, knowing you didn't earn it. You clean that car differently. Anytime you get to think that. It's also statistically proven that if you buy a fake purse, a fake Louis Vuitton, you actually feel less good about yourself than not having it. It doesn't work. You know you're bullshitting. You can't bullshit yourself. That's the lottery. It might be great to have $100 million richer, but if I didn't earn it, I'm going to sabotage that thing. If the studies show within two years, I'll be back to zero. Also within two years, you're unhappier than when you first got that before you entered the lottery. So earning your fitness, and it's not even an old-fashioned way. I get excited about eating healthy, the minute I make a decision. They talk about a delay of an hour in the morning, because our body naturally pumps out a little bit of adrenaline, a little bit of glucose in the liver, the first thing in the morning. Basically, if our tribe, our home will have less or our homo-saping tribe was attacked for a second in the morning. If you said, "Oh, I need to have a coffee first invading horde," yang, it's gone. Give me a break. I need some Ezekiel bread with helmet on it. No, survival is built into us, and we pump out adrenaline and pump out glucose, and we can run and fight for an hour for a second in the morning. So don't tell me you need a coffee. If we're conditioned, we need a coffee. Hey, gang, I know you're here at the gate. I was hoping I could have my coffee first. I love that. Before you rape and pillage my family and eat my child's brain, I wouldn't like to have a coffee first. I'll get my coffee. Let me have a latte with cinnamon powder and maybe it's a neurotropic, so I can think I can find my out of my cave. No. Oh, my God, that's great. Yeah. No, we're building... You know what's funny? When I talk to you, I feel healthier. I'm not kidding. This is part of the adventure. Just talking to you. I feel healthier. You felt that with Peter. Now you've increased your posse. You know, you have the right computer. Yeah, there you go. You can never have too much good posse. You're going to have an eight pack, and you're going to be on the cover of the ADA... The ADA journal. I don't know. We're not magicians. Let's not get carried away. Yeah. You'd be surprised. No. Just kidding. You guys, you know how you look at a dentist who's struggling with one office, and you see a bigger picture for her, you think, "No, no, she's capable of doing three." And you see it. She doesn't. Oh, my God. She just does these ten things. She'll have three offices within the next five years. And she goes, "I don't see it." And that's the power of being around conviction. And I say, "People need to suspend their doubts." And so I could totally see you having that riveted physique of a guy, you know, have the six pack, the tone, the muscle tone. You do the things, you will get there. And just like you see a dentist who is struggling with one office and they want three, they want to play a bigger game. Yeah, more specifically, like the dentist that's solo and can't understand how to turn his or her business into a business, not just a practice. We see it so plain, and we see the self-limiting beliefs like, "Well, you know, it's different. My practice in Springfield, Missouri, I'm like, "What's different?" "Well, you know, it's just different here." And we know it's just not different. It's what you're telling yourself. So great, great analogy, especially for Peter and I, because we see that. What effect does the cortisol have on the brain, right? I think dentistry as a whole, we operate in a fight-or-flight all day long kind of thing, right? Like procedure, procedure. What is the antidote for that? What is the clearing mechanism? Because right, that induces, that's the stress hormone. Yep. And I think the brain plays, you get exhausted. The brain being the biggest organ, right, takes the most calories and things like that. It's talk about kind of the clearing of that. Because we see, I guess where I'm going with this, which is we, in the mastermind, a lot of coaching, we see a lot of quote-unquote burnt out dentists. And I'm wondering how much of that is related to brain health, body health, right, and not being able to compartmentalize those things in their life, right? It's just one continuous 24-hour stress ball all day long kind of thing. No, that's a great question. Cortisol and adrenaline, we're only meant to be on high alert for about a minute or two minutes. That's about as much as we have, a minute to two minutes. If you're an hour in, a day in, a weekend in, a month in, a decade in, that's when you get that burnout. And you know, you're doing a crown, the burr breaks off. You get heightened alerts, right, and for 10 seconds, you are all on. That is, if you stay there for an hour, you'd be a wet rag. So the brain naturally gives you all that course on adrenaline to find it. You got to find it. Let the tongue suction up, cough spit. You cannot stay there for, you stayed there for five minutes. You'd be a wet rag. You'd gas out. You have enough ability with resources to tap into maybe 20 seconds, a minute, two minutes. It can't go any longer. So dentists who linger longer, repeating a sad story, talking about how bad things are, repeating a sad story from the home life to everyone in the office. They are prolonging that on. And without a dimmer, they're going to experience accelerated aging, brain fog, chronic injuries, not getting better, meniscus tears out of the blue, the only athletes get worn out. How to get a worn out hip? I haven't played basketball in 30 years. Just worn out. Because when the body is under cortisol, when you're looking for that burr, the body goes, who cares about cancer? When you're looking for that burr, the body goes, who cares about your meniscus? Who cares about repairing from the surgery? All the body wants to just get you through this 20 seconds. Well, resources get pulled from everywhere, immune health, growth health, and it gets pulled into that present moment. And it's evolutionary. We're here because of that purpose. That proceeds more than a minute, a day, a weekend. Now you have disease. Now you have inflammation. Now you have poor sleep. But now you have someone that's going to go down that spiral. So cortisol is an evolution advantage and dreadland, but it cannot be sustained. It cannot be sustained. Right. It has a toxicity level after a certain point to the body is what you're saying. And that toxicity is maybe not the right word, but it's a detractor from all the reparative things. Of course. Because you're focused. Yes. And I see dentists go, you know, it's like, oh, I run my hair on fire, three rooms and I, you know, I can't, I'm so busy and I can't take more patience. And like, part of me goes to, that's a hard way to function all day because of what you just talked about, the stress response, right? Like being, you know, athletes don't go on, on stage for, you know, or on the field, I should say, for eight hours at a time. It's like, you're meant to be like a lion, rest and then work and rest and then work. You know, you're not meant to be like running all that. Right. Right. Exactly. And I think that's just the unintentionality and lack of planning that most dentists have. You sit there, you open up your first practice, you're waiting for the phone ring, it rings. It's your mother. It's not a patient and you're just dying to do work. So now all of a sudden you're on every insurance, you can run two, three and four rooms consecutively. And that's the only thing you think of how to make more money. I just got to get busier and busier and busier. And now you can't change the trajectory of your practice because you're too busy to be strategic. You can't be healthy. You can't be strategic. You can't take time off. Yeah. Without one reason. Go ahead. Sorry. Without a coach. Like some people say, I want to run a marathon and they just start running every day is like, like gum. You know, you need a coach, any other one you want to excel in, you need a coach. Tiger Woods has a coach. Michael Jordan had a coach. Michael Phelps has a coach. Everyone, every, every high level presents a coach. So you can be a high cash flow product of, product of dentists, say I run for office, I run for office, toys, I'm running back and forth, I'm putting out fires and just doing the middle of two crowns. I took a call. They haven't taken a deep breath since they walked out to their lawn. They haven't taken a deep breath. Their gut, their stomach is tight. They got reflux. They have no circulation in their hips, their sword. They're walking like an old man already, you know, feed out, you know, hip, hip, unstable. But I'm working for rooms. I mean, 10 grand this morning, it's not going to last. Oh, no, I'll be different. I'll be different than the 109 billion people that lived on the planet. I'm going to be able to weather this storm differently. Well, stay in touch because you will be calling. Yeah, right. Right. And that's honestly, we talk about kind of pre-booking your schedule, right? Like I had to force myself to slow down in my clinical career because I was, oh, I can do it. I can do it. Right. So stressful situations, quote unquote, like big preps and big procedures. And then afternoons would be more take a deep breath and relax or you're going to burn the F out and, you know, do consultations and, you know, simple, brainless things, right? Things that were kind of like letting me unwind before the bell rang at four o'clock when it was time to go home kind of thing, you know, but so long it was like, just give it to me. I'll do it. Right. And then it was like, this is not sustainable. This is not a sustainable thing. So, you know, we talk about kind of pre-blocking a lot to our masterminders and things like that about just, you know, being intentional about, about your body, right? Because you can't just operate at full RPMs all day long. And we weren't like a pride and I think Dennis, we're, we're, we're very unique people. We're Renaissance badge of honor. It's a badge of honor of like how busy I am. We're tough cookies. If, uh, if a Super Bowl team could get a 45 year old dentist as a lineman, he would do pretty good. We're a tenacious. We're like hyenas that being able to attack, like just attack, but, but we wear out and we look beaten up, you know, um, look, Mick Jagger at 80 with his tour, 16 dates, you know, show business for 56 years, like, you know, he's doing this move. He's moving around. You show me a dentist. He's been dancing for 40 years. Looks like ET, like they're just beating, just beating down, like one more crowd, you know, just like dry, their skin is like a reptile on mark, but I love the ET just all hunched already. By the way, we had this professor at Thompson, you know, 100 years ago into school and he was always in the position of working a patient. So I'm going to stand up and show you. He's always like this. Oh my God. He would walk around. So he would, he would just like drop in like his arms were cocked ready. He was always like, just drop a drill in his hand. He literally walked around like this. Wow. He should just drop a patient. He was like an assembly line. Ready to go. But I think you're bringing up another powerful understanding of human behavior too is human beings don't identify with their future selves. So if you talk to a smoker that's 40 years old, yes, I smoke now, but in the future I'm going to stop in the future, I'm going to get healthy in the future. I'm going to do this. And then typically what the normal trajectory is something happens, something abrupt happens. So let's take it to an entrepreneurial dentist. I want to create a business and not just a job. And they talk about that for a decade and then one day they're skiing and they break their wrist and then boom, they do it because now they have to do it. Now I can't produce dentistry. Now I'm going to work on the business and the same thing happens with health. Everybody's fine until they get the scary call. You know, the people that are most fit are the ones that have near death experiences, heart attacks early, you know, stuff like that. It's a wake up call. Sorry. Sorry. You go. Well, I'm going to jump into something because sometimes I think there's something there's some divine intervention or serendipity that happens. And Craig, look at your phone. We just got a text as we're sitting here recording from a masterminder. And this was obviously unprompted, but like it's funny how signs are always everywhere. And it's a picture. This person text us and it's a picture of the Mayo Clinic. And he said, Oh, wait, this just come through. Before it's crazy, the difference of care. After hearing you both, I pushed my way into Mayo primary from my last primary asking, why are you here to now having tons of tests and specialists and being very proactive? So far, everything taking up. But thank you so much for for reaching on this. Look at this. Right. This just came in. Nice. He's taking a picture of the Mayo Clinic. And what are the chances? So just as we talk and it's a guy too. To me, I always go to, uh, it's that's a God saying, keep going, keep going, keep going. You're going to make a difference. Keep going with this kind of thing. So, uh, yeah, I believe a divine intervention that literally Ivan, I, that that text just came in FYI at, uh, yeah, four minutes ago, no, no, two minutes ago, two minutes ago, 1232, 1234. That's wild. You guys, you guys making, you're moving mountains. I think there's a book called the alchemist by, uh, I think Paula Coello. And he said, uh, when you're on the right track, the universe is always giving you signs that you're, you're, you're doing right. You know, that's, that's just another sign. You're doing a good job. And it makes you warm and fuzzy and think, Oh my God, like that. What does that feel like? Like what can you can't put a price tag on what that feels right now to see that Mayo clinic thing? And like what you're doing is working. And in that book, the alchemist has said, the universe conspires to help you when you're on the right track. And here you are on the right track, you know, I was on LinkedIn the other day and I just got some random, uh, before and after picture. I never met this lady. So I was like, you know, this is me before I heard you speak two years ago. This is me now. And I'm, and I'm thinking who is she? And she goes, Oh, you, you inspired something to me and I've, I've lost 32 pounds. I'm listening to this and that. I'm like, and you don't realize how much responsibility there is. You realize I owe it to an audience, I owe it to people to show up because people are looking for a solution and, uh, and I think it's necessary, the most necessary for dentistry. I really do. And maybe this is my own, you know, my own conformational bias, but I see the most body and mind abuse. Like we sacrifice all to give to our family or teams or whatever at the, at the, at the consequence of our bodies. And I just think it's, and Craig, we spent so much time from bulletproof pathway, right, talking about the me, put the oxygen on you and getting your vision, right? And things. And, and so this is just such an awesome augmentation to the whole, you know, bulletproof team, bulletproof, you know, hygiene, bulletproof, you know, just, it's such, it's such a great augment. And I'm just really excited and so super blessed. You found your way into my life, Uchi. And so now we get to kind of embark upon this and really just, uh, elevate the whole profession or at least create awareness, right, of something that is, I think, uh, uh, you know, a pandemic, if you go inside of our industry. Yeah. And as most dentists, though, they're going to start running with it. I'm going to do a triathlon. Hey, hey, hey, I've never done one. I will never run a marathon. What I will do though, I do regular activity every day. I've dedicated one room on my house for a gym. I got really good equipment. I put a red light that I turn on during the gym, just as another plus for my body to, to slow down that aging process. So if, and it works out with me, you'll realize how easy my workouts are. Like it's, hey, Greg, we did that workout together. It's 30 minutes. You didn't, like, are we done? Yeah, we're done. We're going to leave now. Cause I want to fulfill. It was amazing. I can't, I can't wait to do this again tomorrow, not an hour and a half where you can barely turn the key in your car. And that's how dentists think, ooh, I don't have to do a triathlon. I'm going to get an upper body trainer. I'm a body trainer. Hey, hey, hey, whoa, whoa, whoa, whoa. Whoa. So you start with a salad at dinner. You start with ordering two vegetable sides. Two vegetable sides, dude. That's how you're going to start. Yeah. And trainers want to beat the crap out of you. So the first day I have any trainer, they do your money, right? Like if I do. They want to show you. Then I'm value. Yeah. Yeah. You want to change the behavior. And that's what I love about you too. I'm a bad trainer. Yeah, change the behavior. You've got to prioritize it. Like that whole idea about being sore for days means your body didn't have the resources to repair. Your sleep's not good. Your hydration's not good. You have other stresses going on and not eating healthy. So I'd rather maybe be a little bit sore to know that my body is able to grow again. And all that growth happens at night. The skin repairs at night, joints repair at night, 80% of growth hormone, which makes the three of us look younger than the average dentist in America, happens at nighttime. So that's seven hours to eight hours is helping us look and feel good. And that REM sleep, it's not just about creativity, they say it also has process of motion. So when you think about it, why didn't you get, that came up to you and actually, was that an insult? I said, I don't know. I don't know. I just, I just breathed in as you were talking to me because you're not, you're not triggered as much if you dream a hundred minutes a night. So if you dream a hundred minutes a night, you have a hundred minutes of REM. What happens is you're not as mostly, so you're not only is your memory improved, but you process the motion when you sleep. So you become that Richard Branson that you can't ruffle him and that's attractive in a leader. You know, if dad's always blowing up, you might think you're powerful, but guess what? People fear you. I don't want to fear my dad on a love in my dad. I want to be feel nurtured and empowered by him, not fear him. So fear means that fear means you're not emotionally, you're not emotionally processing as well. Yeah. I love that tying in as a leader. So if you can't be a great leader, if you're, if you're scared of the shit out of people and you're going to scare the shit out of people, they hide the broken handpiece, they will, they will put the ITERO back and it's not working anymore because they're scared to death. So their court is always rising, right? So next session, let's kind of creates a people, I know that this is going to be great feedback on this pot. I know I'm going to get tons of text me like this is incredible. So what can we give people to look forward to for next month, Uchi, right? Maybe something. So we did kind of talked about a lot of brain stuff and sleep. Can we get into kind of optimization of maybe peak performance in the next, like what are you seeing in kind of peak, peak scenarios? Everyone wants to start with food, even though I think the food thing is a little bit overrated, but I think food is almost as basic nutrition and as performance nutrition. Performance nutrition is for, you know, Michael Phelps, it's for David Goggins. A lot of people just need basic nutrition. Basic is the way to go. Foundational nutrition. So we can just call it maybe nutrition essentials, like, right? So basic nutrition. We'll do the performance one later after they've digested that. Okay. I think the next one will be just basic nutrition, fundamentals. So the essential nutrition for the dental professional. Okay. Perfect. Perfect. Thank you. I love it. I love it. Even though I will attenuate it because a member of what Peter Tia says, he talks about the fact that poor eating will hurt you way more than healthy eating will help you, which is annoying for a fitness nutrition guy like me. But the minute you stop eating junk food, limit your junk food, you've got the biggest bang for your buck there. It's hard. You won't get the same bang by eating even healthier. So I'd love some hacks there because I would say, as any, that's my toxic trait is definitely the cheap stuff. Peter, you are blessed by the way, because I'm like on the phone, Peter, at least once a day. And it's always like, Hey, hey, Craig, hold on one second. I'll take the hot chicken sandwich and the blah, blah, blah. And I look at Peter, your fit is F, your super fit. And I'm like, what is going on? Like, are you just, you're, you're just blessed with exercise and a good metabolism because you are not the best with your diet, you know? I'm just gonna call you the worst, but, but yes, totally fine. So Uji, you know, I think it's no different than if you're a smoker, right? Meaning like, get into habits of, of carbohydrates and, you know, simple carbs and you can't crush yourself off of it. So I, I'd love, I'd love some, I'd love some tips about weaning yourself into that good diet, right? Yeah. So we'll go their neck. I don't want don't, we don't need to start going in their necks because I want to give yeah. But, but me, me selfishly, I want, I'm, I'm really interested in, in this. I think that is probably the thing I need the most. Okay. So that'll be for next time. Cause I have a hard stop. I get to take, I'm going to Taco Bell to go grab a quick bite. Love your pretty brown honesty. I love the vulnerability, vulnerability there. Awesome. Uji, thank you so much, buddy. This was incredible. I can't wait. I can't wait for next. Um, yeah, maybe, maybe next, by next session, we'll maybe have something, a retreat set up that, that, uh, some listeners could partake in, we may have a date by then. Who knows? Like, but it would be really cool to kind of have a intimate, you know, 25 of us at a wellness retreat where they're getting some hands-on information from you and doing this as a, as a concentrated, they may be the first of the year or something like that would be cool. Yeah. That'd be great. No, just, just to see how easy it can be, like it's got to be effortless and simple. It's not, uh, genius is simple. That's why people think they get too complicated. So the dentists, we complicate things, there's, there's beauty and simplicity. So that's, there'll be the theme, I think, of, uh, of that, of that person anyways. So, but if people have questions now, I know people have like, they're getting like, I wouldn't mind. Is there a portal that people actually can send questions so we can actually, oh, I, if I could even get them. Yeah, they can email you, but we know how much you love emails. Is that, is that cool to share your email? We can share in the show notes. Yeah. Share your email. It'll go into a dark abyss of never being responded to. I know that cave that Uchi says people would live in, and that's just 11. That's where the emails go, avoiding Genghis Khan. Uchi, there's not, I mean, people can hit us up, but I tell you, they, they usually can find their way to just the info at bulletproofdentalpractice.com, which we can for, we can get them to you or we can start aggregating them, right? And start kind of just even, even just giving you to a bulk of them, like, here's, here's something that came in. Here's something that came in. Yeah. Okay. If you just ask giving people what we think they want, it'll be the same element of, there's seven or eight questions. You can definitely be guided. Like, if it's all about energy, we'll talk energy, we'll forget the proteins. Yeah, but I think we do know because we, we, we are dentists. We've been in the trenches. We are in the trenches, right? Uchi, you know, and so I think, I think we have the appropriate amount of context to say, hey, we're going to vicariously kind of create a series of things that are, are pertinent to where you are, right? Okay. Okay. We have the central foundation, basic fundamental nutrition. So, uh, cool. That'd be the next one. Craig, you guys have a good day. You guys have a good day. You both look good. You both look good with, with, with a top three percent of, uh, health and fitness in America. That's, does that feel good? Feels, feels really good. I'll take it. Oh, they're long. As long as you can keep saying that, I'll take it. Okay. There we go. There we go. See it. See it. See it. See it. See it. See it. See it. See it. Thanks for putting this together. Okay, bye-bye.
