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REST EAT MOVE - you have the power to feel your best by Chris Johnson
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Nov 6, 2023
Leadership Conference 2022 Conference website: https://leadershipconference.live Speaker's Profile: https://www.linkedin.com/in/chrisjohnson19/ ✔ How to lead vs manage ✔ How to best connect with your top clients and prospects ✔ Must-have skills to thrive and survive in sales management ✔ How to improve your Firms culture ✔ How to improve the way you eat, move and sleep. C# Corner - Community of Software and Data Developers https://www.c-sharpcorner.com #CSharpCorner #live #csharptv
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0:00
What's possible in your life
0:04
So I want to think about that. What is possible? How many would like to have better energy throughout your day
0:09
Or you'd like to lower your blood pressure? Or as Alan was talking about, how do you create better focus throughout your day
0:15
So again, step back for a second. Maybe you'd like to lose a couple pounds or whatever it might be
0:19
But I want you to think about what is possible. And also start with this
0:23
If you ask any organization, what is the greatest asset of your organization
0:30
Everybody says the same thing. It's your people. But here comes the second question
0:35
What's the greatest asset of your people? It's their health. Now, I came out with a new book this year, just came out in January. It's called Rest, Eat, Move
0:42
And we always were trying to kind of like, oh, we'll get to the wellness thing
0:46
Well, it's a foundation of pillars. I'll keep going back to that question over time
0:50
And we know through the pandemic, when you don't have your health, you don't have a whole lot. So I want you to think about today, we're going to talk about playing offense with your greatest asset
0:58
and that is your health. Now, we've been all doing this for a long time. We're all feeling like we're
1:03
still consuming out of that fire hose. I think we feel like stress is everywhere. Our cups are
1:09
overflowing. So there's a lot of things going on in our world. But imagine if you had more in your
1:14
tank. Imagine that. And if you had a skill, and I love what Alan said at the very beginning
1:19
are you successful in spite of your habits or are you successful because of your habits
1:24
and I look at this, I'll be 65 years old in a couple months
1:29
I've been doing this 37 years. I'm always trying to get better
1:33
Now, again, I grew up in beefaroni, spaghettios, bologna sandwiches, Kool-Aid and Pepsi
1:38
my drinks of choice, I had psoriasis, eczema, digestive health issues. The doctors gave me oral meds, topical creams
1:44
nothing seemed to work. Your son just had sensitive skin. I didn't, I was a terrible eater
1:49
But about my second year in college, I started eating better, my skin got better
1:53
And that was my driver in this profession. So wherever you are today, everybody's in a different place
1:58
It's all about how do we get a little bit better as time goes on
2:02
Now, before the pandemic, our health was not going in a great direction
2:07
So and with the pandemic, we've never seen higher levels of mental health
2:12
Again, we don't have to reinvent the wheel here, but we're not moving in a great direction globally when it comes to our health
2:18
Now, I would probably say that on this webinar today, there's a lot of people on this, very smart crowd
2:24
But the two things we're not taught in school, number one is personal finance, and it's our health
2:29
Now, if you looked at this blood test, this is on our website. It's called Know Your Numbers
2:33
Our website's called On Target Living. And I have a full page, one handout, it's just a handout you give to your doctor
2:41
And it's all these tests. And it's one page. It's so simple
2:45
You've all had your cholesterol checked, but how many of you had your homocysteine checked
2:49
Homocysteine is an oxidation marker, which looks directly into heart disease. Right underneath that, we should all know this for COVID, it's called highly sensitive
2:58
CRP, an inflammation marker. So again, most of you are like, I've never heard of this before
3:04
You're not going to get these blood tests unless you ask for them. And if you scroll down a little bit further, and this is what I want you to wake up about
3:11
testosterone for both men and women is one of the greatest predictors of how you're aging
3:17
How many of you like to know how you're aging? So again, if your testosterone level is creeping
3:21
down, you're not aging well, you're probably not getting enough rest. My point is this
3:25
we don't know this stuff. And if you don't know it, Alan was talking about self-awareness
3:29
how do you change it? So if you looked at obesity in 1970, because I love to talk about genetics
3:37
I hear this all the time. My wife's curse is we don't get invited to dinner because people are
3:40
always talking about eating and my blood pressure is too high, it's genetics. My cholesterol is out
3:45
of balance, it's genetics. Well, I'm here to tell you genetics play a role, but about 15% is genetics
3:51
or less, everything else is behavior. Now, in 1970, the entire nation is green, less than 10%
3:58
We had no obesity in 1970. Fast forward 20 years, hardly any changes in obesity. And then you got
4:05
to scratch your head. In the year 2000, the South and the Midwest, I'm in Michigan today, our East
4:09
Lansing area. South and Midwest, 25 to 30 percent. Today, the entire nation is over 32 percent
4:16
obesity. If you have kids or grandkids, my wife, Paul, and I have been married 40 years
4:21
We have five grandkids all under the age of six. In the next 10 years, we're going to be at 40
4:26
plus percent obesity. So this trains off the tracks. People ask me all the time, hey, Chris
4:30
you've been doing this 37 years. What's causing it? Simple. Stress has never been higher. We have
4:36
easy access to unhealthy foods that taste amazing and we don't move. So when you put that trifecta
4:42
together, the lack of rest, we're not eating correctly in the movement, no wonder we're moving
4:47
in a bad direction. So here comes a couple of things I want you to write down. Number one is
4:51
this. You have to understand you can stumble into bad health. You can't stumble into good health
4:57
So that's the big takeaway right at the beginning. You have to be more intentional. You have to be
5:02
more focused. We got to start talking about the process, but you can't stumble into good health
5:07
Number two, you got to start asking better questions. Now, if you've never seen this t-shirt
5:12
before, this is my world every day. I will give you my direct email today. So if you have a question
5:17
you want to talk about this, but think about this. I start with a baby medication. It could be an
5:22
acid blocker. And the next thing you know, I'm on a blood pressure medication. My cholesterol is out
5:26
of balance. I can't sleep anymore. You can see how this starts to roll. So here's a question for
5:31
you. I love talking about this when we do live events. Live events are now coming back. But I
5:36
ask the audience this. If you have a headache, do you have an ibuprofen deficiency? People start to
5:42
laugh. They get it. But when people have a headache, that's the first thing they reach for. In reality
5:47
they might be dehydrated. They might be lacking omega-3 fats. Or this is what I want you to write
5:52
down. They might be lacking the mineral of relaxation called magnesium. Magnesium helps
5:58
to relax the body. Magnesium helps with headaches. Magnesium helps blood pressure. Magnesium helps
6:03
the contraction of the heart. And magnesium helps you stay asleep. So I'll talk about this as we go
6:08
today. But when you start asking better questions, you start revealing the correct answer. And again
6:14
it's no different what Alan was talking about, the self-awareness, some of you are in different
6:17
places. But when you start asking these questions, you start revealing the answer. All right, number
6:22
three, we got to understand that food is love, food is social, but food is also medicine and
6:28
information. Now, if you looked at the top medications in the United States and talk about
6:34
lifestyle, again, I'm not your doctor, but these are the top 20 lifestyle medications, cholesterol
6:40
acid blockers. We talk about mental health, but look at this for a minute, type 2 diabetes
6:48
In 1960, one in 4,000 people had type 2 diabetes in the United States
6:53
Today, that number is one in 10, turning to one in four. This trains off the tracks
6:57
So the goal is understanding that these lifestyle medications don't have to be this way
7:03
You have complete control over this. And again, work with your health professional
7:06
But once you start making these decisions that I want to go down this path, that's where it starts to roll
7:13
All right. This is the future medicine cabinet right there. here. So again, we're talking about food is love, food is social, but food is also medicine
7:20
and information So again we changing the mindset around performance and leadership and understanding some of these pillars before we drive into the big points here All right So the other thing I want you to think about is this I have to tackle beliefs People
7:36
have them. You have them. I have them. Everybody has it. In my new book, I have a chapter called
7:40
Box of Beliefs. Now, what holds most people back is not always lack of information. It could be
7:46
these limiting beliefs. So if I don't tackle beliefs, you're not going to get the results
7:51
And that's my main goal today is give you some amazing results
7:56
So in my space, many people believe that carbohydrates make you fat
8:00
That's not true. Many people believe to lose weight, you have to do more cardio
8:05
That's not true. So if I don't tackle these beliefs, people are not going to get the results
8:09
So one of the things I always love to talk about is this thing called cod liver oil
8:14
Now, if I ask you right now, how many of you believe cod liver oil tastes bad
8:19
Raise your hands. I would guesstimate many of your hands would go right up
8:24
And then if I ask the second question, how many believe cod liver oil tastes bad, but you've never had it before
8:30
And people start to laugh. They get it. But most people don't take the action of one tablespoon a day to get these amazing results
8:36
In fact, we have our own cod liver oil. It's made in Dutch Harbor Alaska. It's high in vitamin D3 naturally
8:41
But the reason I'm talking about is this. Brain health. The greatest thing you put in the human brain is called DHA
8:48
They put an infant formula. The highest source of DHA is cod liver oil
8:52
Number two, great for your heart health, natural anticoagulant. Number three, it's a natural anti-inflammatory
8:59
One of the worst things you can put in the human body is some form of anti-inflammatory
9:04
medication day in and day out. You get a bee sting, you get a toothache, no problem
9:09
But day in and day out, putting that Advil or that Aleve in your body kills your gut
9:14
health, which destroys the body. So again, it's a natural anti-inflammatory. And last but not least, it's one of the greatest raw materials to build your sex hormones, including testosterone
9:23
So that's the big four. Brain health, heart health, natural anti-inflammatory and hormones by taking simply the action of one tablespoon a day
9:32
That's why we talk about it because, again, I'm not going to do it. And Colin's been there before
9:37
I'm not going to do it. And then they try it like, oh, that's not even a big deal at all. All right
9:41
So now we're going to talk about playing offense. And this is where I don't understand our planet not talking about this
9:47
We talk about social distancing and wearing the mask and the vaccine. Fantastic
9:52
But even more powerful is what you control. And this is what Alan was all talking about is self-care
9:59
How you breathe, how you sleep, hydration, what you eat, structure, body alignment and daily movement
10:04
This is the offense we're moving forward with right now. And we'll begin with this
10:09
Rest. So under the rest pillar. So, again, I want you to write down rest at the top
10:14
And I'm going to give you some key strategies along the way under the rest. And I truly believe the performers I worked with over the years, this is probably the biggest missing link
10:24
They're not getting enough rest and recovery. We all know this to go at your high level
10:29
And he said at the very beginning, you can't stay focused all the time. You need strategies along the way to help you recover during your day, your week, your month
10:36
The list goes on. We'll begin with stress. We can spend all day talking about this, but I want to narrow this right down
10:43
The human body has an amazing ability to handle acute stress. Here comes the bear
10:49
We're not designed to handle chronic stress, and that's what's killing us today
10:53
It's not the bear. The bear is okay. We're really designed for fight or flight
10:58
We're not designed to handle the chronic stress. Can I pay my bills? What's going on in the background
11:03
The list goes on and on. We all have them. Those are called stressors. So we all have these stressors and the way we interpret them differently, and the list goes on
11:11
But again, I really want to go back to the acute stress. We're really good at that
11:14
That's great. The chronic stress beats us up. I want you to understand about stress
11:20
If I ask you, what is stress? Your answer would be this. It's physical
11:24
That's it. It's physical. Heart rate goes up. Blood pressure goes up
11:28
Pupils dilate. Muscles contract. But the big one is this. Digestion starts to change
11:35
Compromises your immune system. So here's what I want you to write down. You have to have a balanced nervous system to have a healthy, vibrant immune system
11:44
I'll say that one more time. You have to have a balanced nervous system to have a healthy, vibrant immune system
11:50
That's why we're talking about this before we talk about food. I got to get you understanding about stress because if you have chronic, this chronic beast is at our back door
11:58
we're not going to have good digestion. We're not going to have a strong, vibrant immune system
12:03
So stress is physical. Then along the way, we could reframe conversations, what we have about stress
12:09
I think Alan talked a little bit about that. What can you control? The locus of control, that's a big deal
12:14
But simpler than that today, because then that's a big conversation, is changing how you breathe
12:20
Now, so simple. The nasal passages are the switchboard for the nervous system
12:26
Again, I want you to breathe through your nose 24-7. Even if you're working out, I want you to try to breathe through your nose unless it gets so intense
12:33
Okay, so again, I worked out this morning, I was definitely breathing through my mouth. But most of the day, breathe through the nose, the nasal passages are the switchboard of the nervous system, and they get better. They get better with use. So again, I have a whole chapter in my book called The Lost Art of Breathing. We need to start breathing through the nose
12:50
Number two, we got to use the diaphragm. As we age, I'm an exercise physiologist. The thing that
12:57
ages the fastest on most human beings is called lung function. Because we lose the strength of
13:03
the diaphragm, that's that dome-shaped muscle underneath the lung. So again, we need to make
13:07
sure that we're using that diaphragm. So here's the big deal. Here's the thing, easy thing to do
13:12
with you, your clients, your family, your friend, get some birthday balloons. And as you blow up
13:16
that birthday balloon, you have to use the diaphragm. If you can't blow up the birthday
13:21
balloon, you know you have a weak diaphragm. First thing we do when we bring clients in here
13:25
we give out the birthday balloons. We have them blow it up. They see right away they're not using diaphragm. As you take a deep breath, the belly actually expands. When you exhale, the belly
13:35
comes back in. That's called a diaphragmatic or belly breath. Okay, that's easy. I can do that
13:40
Try that once a day, twice a day. Breathe through the nose. Close your eyes. Belly goes out
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Belly comes back in. And last but not least, slow it down. Four-second inhalation
13:52
Four, six, seven seconds exhalation. This is one of the fastest ways to calm the mind and relax the body
14:00
And the fastest way to lower blood pressure is changing how you breathe, hands down
14:04
It's not a beta blocker. It's not a calcium channel blocker. It's changing how you breathe
14:08
Through the nose, use your diaphragm, and slowing it down. So this is a skill to help you quiet the mind and relax the body
14:17
Number two, we're going to talk about sleeping. We all know that sleep is incredible
14:22
If you don't sleep, you do not live as long. It's that simple
14:26
The human body is designed to sleep. So again, what do you need to know about sleep
14:30
Number one, you have four stages of sleep. Stage one and two, you go through very quickly
14:36
Stage three is called hibernation or deep sleep. This is when your hormones are made
14:42
So if you shoot me an email, hey, Chris, my testosterone level is 400 or less
14:46
We got an issue. We need to make sure we're getting enough deep sleep because that's when your hormones are made
14:52
And then it's during REM sleep. Tell everybody about this. It rapid eye movement when we dream is when the brain takes out the trash So if you want to have a healthy brain as you age because we see Alzheimer dementia everything moving up so quickly it because we not getting enough REM sleep
15:08
And it's during REM sleep, first four hours, six hours of sleep, you can see we get very little REM sleep
15:14
But as you get closer to eight hours, back to performance, back to leadership, if you want to perform better, be better, you have to value sleep
15:22
And again, we're getting closer to eight hours. Before the light bulb was invented, 1879, we were sleeping 10 hours a night
15:29
So again, LeBron James says it's the best. The greatest performance enhancement drug on the planet is not sleep
15:36
It's eight hours of sleep. So again, if we want to perform better, we have to start valuing that
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And you can see we get very little REM sleep first four, five, six hours. So again, I've done that before, but that's not my normal practice
15:48
That's not my process. My process is getting focused on that eight hours or more
15:54
So very simple. How do we get a better night's sleep? Because the fastest growing group of medications on the planet today, in the world today, is sleep medications
16:04
Number one, you have to put a high value on it. I'd have to convince you if you came in and Colin's done this with his team, I'm going to say, if you want to be the best in your space, you need recovery
16:15
And how do you do that? You need to get sleep. You value it. Number two, I have to plan my sleep
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When do I go to bed? When do I get up? It's incredible how many people that we work with have never even thought about planning their sleep
16:29
If you have young kids at home, you plan their nap time, you plan their bedtime, you plan everything
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But as adults, we kind of get away from that. So again, when do I go to bed? When do I get up
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So I create consistent circadian rhythms. They're talking about daylight savings time right now. What's the best for the human body
16:43
When do we go to bed? When do we get up? Then from there, we create this amazing environment
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The big thing on environment is this temperature. The lower the temperature, it helps to relax this thing called the sympathetic nervous system, relaxes the body
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I even have a chili pad. It's a mattress pad in the summertime in the winter in Michigan that I can lower that temperature
17:03
And that temperature is 60 to 65 degrees. I don't want you to be cold in your bed
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I want you to be cold in your environment. And then morning sunlight, daily movement
17:10
We talked about magnesium, maybe taking an Epsom salt bath a couple of times a week
17:14
And remember, screen time. Some people out there, screen time. Again, Alan said this best. What is
17:20
your habit the last 60 minutes before you go to bed? That is a big deal. So again, these are just
17:25
some strategies to help you sleep along the way. All right, the last little piece we're going to
17:28
talk about in the rest is this. Space. We're losing it. In 1940, look at that white space
17:36
Again, lots of white space, and we can put anything in that white space, but here's what I want you
17:39
to take away with this white space. It's where memories are made. In the last part of your life
17:44
you and me both, we're all going to talk about memories. I lost my mom three years ago. My mom
17:49
lived with us her last six months of her life. All she wanted to talk about is memories and white
17:54
space. We had a lot of that in 1940. 2007, 2008, we're losing it. And today, this should scare us
18:00
all. Look at the amount of sleep we're getting. It's actually less than six and a half hours
18:06
Work life is completely blended together. We're spending way too much time on our electronics
18:10
and our little white space is shrinking. This is what we're all going to talk about
18:14
Coming out of this webinar today, I want you to think about this. How do I expand my white space, and how do I protect it
18:21
During COVID, I got to tell you, there's a lot of tragedies happening in our family
18:25
We lost two close family members. But one of the gifts for me personally was that I realized I didn't have a lot of space in my life
18:34
I averaged about 125 to 150,000 miles in the air a year with COVID hitting
18:39
I couldn't travel anymore. I realized, wow, I didn't have a lot of space in my life
18:44
So moving out of this, I'm protecting. I'm not going back to that level. I want that space
18:48
You all need that space in your life. And again, when you look at your calendars and you see nothing happening in the next couple days
18:55
or you might have a morning off or whatever, you have to plan this. How do you feel
18:59
And as we're moving through the day, I want you to think about this. do you take micro breaks, medium breaks, and bigger breaks? Now you're saying, okay, Chris
19:09
what do I need to do? It could be as simple as doing a stretch break. You're standing up right
19:12
now. I'm twisting. Again, that could be 15, 30 seconds. I could be working on my breathing
19:18
Again, that's a break. It could be a hot and cold shower. It could be an Epsom salt bath. I'm a huge
19:23
Epsom salt bath fan, high in magnesium, absorbed through the skin, two cups in a bath, 10 minutes
19:30
Fantastic way to recover. Maybe get a massage a couple of times a month
19:34
Again, maybe some bigger breaks. But I want you to think about, do you plan recovery in your life
19:41
And this is what we do with our team every day. Colin knows this. Could be a simple 30-second stretch break
19:47
We need this way to recover. And as we end this, rest peace
19:52
Close the door to the end of your day. What does that mean? You need to have an end of your day
19:58
If you're not shutting the door to the end of the day, you're probably not getting good sleep
20:02
You're probably not gonna have good digestion. The list goes on and on. You need to close the door to the end of the day
20:09
Some type of way to shut the door to the end of the day. Again, for you to be your best
20:13
perform at your best as time goes on. Second pillar, here comes the eat
20:19
So now we're gonna focus on, I'm gonna give you two simple principles to help us cut through all the noise very quickly
20:26
The first principle is this. It's called pH balance. I think this is the thing that woke Colin up and his team way back in the day
20:34
Life in the United States today is very acidic. And here's what I want you to write down
20:38
Acid equals inflammation. Every disease known in the human race, including COVID, is based on too much inflammation
20:47
So again, that was me growing up. Psoriasis, eczema, bloney sandwiches, Kool-Aid and Pepsi
20:53
I was an unhealthy eater. So life in the United States is very acidic
20:57
On one end of the spectrum is alkaline. That's where we're targeting
21:01
You get better gut health. The body cools down. You have less inflammation
21:05
That's our goal. In the center is balance. And that's really where the body brings you back into balance
21:10
So here's what I understand about pH. If your body's too acidic, the way the body brings it back into balance is through our precious minerals, our kidneys, and our breath
21:22
The fastest way to change your pH is changing how you breathe
21:26
Number two, stress is very acidic. Processed foods, alcohol, soda pop, energy drinks, so acidic. So again, it's easy to be acidic in our society today. And if the body's too acidic, your body's also going to use precious minerals to bring it back into balance
21:45
No wonder we're having a restless leg. No wonder we're having an acid reflux we've never had before or gout
21:50
The list goes on because the body is using precious minerals. And the first two minerals that go out the door is calcium followed by magnesium
21:58
Hmm, there we go. Can't sleep anymore. Blood pressure is too high because these minerals are going out the door
22:03
So we need to understand we need to make the body more alkaline. You do it by how you eat, what you drink, how you breathe, how you move
22:10
And again, as you make your body more alkaline, you become more, again, less inflammation as time goes on
22:15
The second principle is so simple. You can teach this to a third grader
22:19
We don't have to learn about GMO or organic or whatever. Ask the question, what's the source
22:24
The closer it gets to the source the easier it is for the body to break down and absorb That interesting So nothing off limits if we getting closer to the source So an easy example of this is flax seeds
22:37
Flax seeds, you can buy them everywhere. We have them on our website. Get them any grocery store
22:41
They're very inexpensive. Get a cheap coffee grinder, grind them up for a couple weeks. Once you grind them up, you can put them in a smoothie
22:48
You can put them in a salad. Do anything you want with a little bit of juice. If you don't grind them up, you'll see them again
22:53
But look at the price tag of flax seeds. And then we move to the flax seed oil
22:58
Price goes up. Quality goes down. And this is what we're making a mistake during COVID
23:02
We're spending way too much time on supplementation. We need to keep going back to the source
23:07
You don't need to take vitamin C. You need to eat an orange. You don't need to take vitamin D3
23:12
You take the cod liver oil. So again, this is where I want you to get the mindset around getting closer to the source
23:18
And if you do that, the body can break it down and absorb it. makes the body more alkaline, the gut gets healthier, the list goes on and on. Again
23:25
it's an easy principle to sell, the source, and the pH. All right. If I'm trying to get you healthy
23:33
once we got the nervous system a little bit more in balance, we talked about the breathing
23:37
maybe we have a little more recovery, we talked about sleep, now we have to build the gut
23:42
And the gut is your garden. So when I say garden and gut, I mean the same thing
23:46
So imagine you building a garden, spring's almost here in Michigan, got the healthy soil, you got to plant the healthy seed, and then you got to water. It's that simple
23:57
In the gut, in the gut lives many, many things, including serotonin, which makes us happy
24:04
Also, serotonin makes melatonin. So I'm not a fan of taking melatonin at all because serotonin
24:09
makes melatonin. We got to get the gut healthy. So when the gut gets healthier, you get healthier
24:15
So think about that for a second. Once we get the nervous system in balance, now we work on the gut
24:22
And the first thing we do is we bring in pre-pro and symbiotic food. Now you can take a pill
24:27
but I'd highly recommend going into the source. Again, prebiotic is the soil. A probiotic is the
24:34
seed. A symbiotic means both. Now here's a couple big takeaways. Fruit is a natural probiotic
24:43
bananas are great for gut health. You look at ancient grains like real deal oatmeal. That is
24:49
great for gut health. And apple is a symbiotic, great for gut health. And again, it covers lots
24:54
of ground. So again, if you have ass reflux or digestive health issues, lemons, limes, ginger
25:00
apples, bananas. And if you want to make the brain healthier, here comes the potatoes. So again
25:05
what do these all have in common? They're all carbohydrates. So again, when people take the
25:10
carbohydrates out of the diet, you're probably not going to have good gut health long-term
25:14
having problems sleeping, having trouble relaxing. And then from there, we got to water it
25:19
We all know this, if the body is not hydrated, inflammation goes up. So the big step I have with
25:26
everybody starting out is take the challenge of 50 ounces of water a day. Now, if you're working
25:31
out, again, hotter climate, I want you to get closer to half your body weight in ounces
25:36
but 50 ounces is the minimum. Also, at the beginning of each week, cut up some lemons and some orange slices
25:42
and drop them in your water. Lemons and very citrus, and again, very good for the gut health
25:48
very alkalizing along the way. So whatever beverage you like, slowly try to upgrade that
25:52
but take that challenge. Are you drinking 50 ounces a day? I have my water right here in front of me
25:58
It's my greatest challenge nutritionally. Am I drinking closer to half my body weight
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in ounces a day? And many times I don't, But it's a focus. Again, it's trying to create that process
26:08
All right, from here, what are most people missing? What most people are missing is this, omega-3 fats
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Write that down. Omega-3 fats, 90% of the American population's deficient. So that's why I'm a big fan of the cod liver oil
26:22
Now you're saying, well, Chris, I'm taking an omega-3 fat fish oil and a gel tablet
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Well, here's the deal. You probably have to take 10 gel tablets to equal one of the tablespoon
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So again, we don't even sell gel tablets because we want the source. Also, it's high in vitamin D3
26:36
Simple in the morning. Got kids, grandkids. Have them take it. My grandkids call it muscle juice
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It's as simple as this. One tablespoon a day, you're done. First thing in the morning
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The other two omega-3 fats is chia seeds and flax seeds. Remember, you need to grind up the flax seeds or you'll see them again
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Just make note to self, I need to bring some of these omega-3 fats in my diet
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This is the process on a regular basis. On the other side of the equation, you're looking at is chlorophyll
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Now what most people are missing is chlorophyll anything dark green the darker the green more chlorophyll. What does that do for you? It cleans the body
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It energizes the body and makes your gut extremely healthy So if you have any digestive health issues out there, you got to bring this chlorophyll to the party
27:21
Now what you're looking at is this thing called spirulina Chlorella It's a freshwater algae helps your immune system. It comes in a tablet form. That's all it is. It's a tablet
27:31
That's it. There's nothing else in it is the source You wash it down with water. You don't chew the tablets
27:36
You chew them once. You won't chew them again. It's easy. You start with 10 tablets a day. The other thing you're looking at is frozen wheatgrass
27:42
It comes right to your house. It's in the ground for five months, creates high levels of minerals
27:48
It is the highest source of minerals. Just make note to self. I'm going to start drinking my water, 50 ounces a day
27:54
I need to take some form of omega-3 fats. Now back to the process
27:58
It's some form of chlorophyll. And then from there, this is on our website
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We'll be sending you a link to this. is my food target. I designed this in 1994. Now what you're looking at on the screen does not have
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the foods in it. I have it right here in front of me. It actually has all the foods in it. So again
28:15
there's lots of things in here, but the big takeaway is this. It's forgiving. It's not about
28:20
being perfect. It's always a process. The red area is the processed foods. The green area is the whole
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or the source foods. All you're trying to do is upgrade. That's it. Next step. There's three
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macronutrients. That's all there is. Carbohydrates, fats, and proteins. If you take a macronutrient
28:41
out of the diet, you will have a macro problem. So in the 80s, we took out fat. That was a disaster
28:48
And then today, it's the high fat, no carb. Just remember, everybody, you need healthy fats
28:53
healthy proteins, and healthy carbohydrates that make the body sink. Now dive into it just a little
28:58
deeper. When we think about carbohydrates, don't be afraid of them. They're essential for optimal
29:05
health. I've competed in 10 bodybuilding contests, as Colin will tell you. I'm eating my oatmeal on
29:10
the run every morning. I'm eating bananas regularly. I'm eating apples. Do not be afraid of this stuff
29:15
They're essential for optimal brain health and gut health. So again, oatmeal in the morning
29:20
I have oatmeal on the run. I eat bananas, fruit, ancient grains. Again, potatoes. You need to make
29:27
sure we're not talking about Cheetos. We're not talking about Fritos. We're talking about how do
29:31
you slowly upgrade your carbohydrates? Same thing goes with protein. I do eat animal protein
29:38
My recommendation is this. Eat less animal protein. And if you do eat animal protein
29:43
make it better. That's my goal. If I can get wild Alaskan salmon, I can get bison and get
29:47
organic chicken, I do, but I get a lot of protein from nuts and seeds. Now, here's a big takeaway
29:53
I don't recommend protein powders, period. They put a lot of stress on your gut, and one of the kidney
30:00
This is called GFR. It's on that blood test. I see major changes in people's GFR because they're doing too much stuff, including protein powder
30:08
If you're trying to add more protein to your smoothie or adding it to a salad, whatever you're trying to do, hemp seeds, Brazil nuts, pumpkin seeds, lots of ways to get healthy fats and healthy proteins in your diet
30:20
And the last thing is, is understanding the power of fat. Fats are great for brain health. Fats are great for hormones
30:26
to help balance your, helps your inflammation. Coconut is an MCT oil. Don't get crazy with this
30:33
We don't have to go take MCT oil. We have to take coconut. That is MCT oil. We have extra virgin
30:38
olive oil, avocados, and then our omega-3 fats. We talked about that, cod liver oil, flax, and chia
30:44
And the last thing I want you to write down is this, omega-6 fats. Brazil nuts, pumpkin seeds
30:51
and hemp seeds. They're high in selenium. They're high in zinc. They're high in omega-6 fats
30:56
and they're also high in protein. So again, this is what's missing, especially for COVID
31:00
is that zinc and selenium, and you get it from that pumpkin seeds, Brazil nuts, and those hemp seeds
31:05
So again, this is what I put in my smoothie if I'm trying to add more protein along the way. So again, upgrade these carbs, proteins, and fats
31:11
And last thing we're gonna talk about is fasting. There's so much information about this
31:17
Let's make this simple. The human body needs a time to clean
31:23
That's it, it's called autophagy. Don't make it harder than this. People are fasting for a lot of reasons, and I think the number one reason is they want to lose weight
31:30
But when you shrink your time too much, you start missing nutrients
31:35
So I'm a big fan of doing a 12 to 14 hour overnight cleanse
31:40
Most nights I do 14 hours. So if I've eaten at 8 p.m., I'm not eating again till 10 a.m
31:48
But if I go too long, what's going to happen is I'm shrinking my time
31:52
I change my metabolism. And again, people are shrinking this more than ever before
31:56
So I want you to fast overnight to keep the body clean. But again, once you start getting more than that, you really need to know what you're doing
32:03
And many times people are missing their nutrients. All right. Last bucket here is the move
32:09
Now, motion creates positive emotion. So if anybody is out there talking about mental health and they talking about anxiety we got to get the body moving Now most of you are working out on a regular basis I get that But I want you to move every day The mindset is going to change I want to move your body every single day for at least five to 10 minutes Now Chris that not enough I here to tell
32:33
you, 82 to 85% of our population does not move. We make it too hard. We need to move the body
32:40
Remember, motion creates positive emotions. So that's the first step is changing the mindset I
32:44
need to move. Number two, on the back of our handout, I do this every day. I did this morning
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It's called dynamic warmup. It's two and a half minutes. Warm up my body. I'm going to go play
32:55
pickleball, paddleball. I'm going to play tennis, golf, whatever it might be. Get in the gym. Again
32:59
I'm moving my body or I don't have a lot of time. I'm in the airport last week coming back from
33:03
Wyoming. Again, it's an easy thing to do. Two and a half minutes. It's called dynamic warmup. We have
33:08
videos on our website. It's on the back of this when you order it or you can get it right off our
33:14
website. Underneath that, I'm a huge fan of yoga. And again, I don't always have time to do yoga
33:21
My daughter's our yoga instructor. But these are yoga movements that's in a five-minute routine
33:26
Works on your structure, your body alignment, your flexibility, all rolled into one. So again
33:32
five minutes. Hey, Chris, what's your balance like? Your flexibility, mobility. As I get older
33:37
again, 65 in a couple months, I spend a lot of time on my mobility, my flexibility, and my
33:43
restorative movements because I want to keep doing what I want to do. And then from there
33:47
when you put it all together, where most people make mistake, they do way too much cardio. So
33:53
sometimes I have to get on Colin about, hey, Colin, I want you to run. I want you to do all
33:56
this endurance. But I want to make sure that you're not overdoing the cardio. You can never
34:01
out-exercise a bad diet. Strength training is the fountain of youth. If you're 50 years old
34:07
and you want to be a high performer, as we age, we know this, we need to maintain muscle or maybe
34:12
expand our muscle. So I'm always talking about strength training is the fountain of youth
34:16
Could be a bodyweight squat, could be a pushup, could be a row, whatever it is. But if you're
34:20
not strength training, we need to understand the power of strength training. It is the fountain of
34:25
youth. And the last piece is we got to play. I love the word play. I have a whole chapter in my
34:32
book entitled On Play. Here's what I want you to take away at play. The opposite of play is not work
34:38
The opposite of play is depression We need to play from the beginning of our lives to the end of our lives And what do you see this little girl doing You see her smiling And I guarantee her mom is smiling
34:50
We need to play more. I understand many of you are really into the workouts and the rigidity. I get
34:55
that. But I don't want you to think about you need to redline every day. Redlining means it's too
35:00
hard. You need to sometimes back up and play. But again, I do this all the time. I was up north last
35:06
weekend, constantly trying to play. Because again, it's fun. And when you listen to adults play
35:11
that time disappears, they start to laugh. And again, great for the mental aspect and also the
35:16
physical. And the last thing I'll mention about movement, the greatest benefit, I just hit it
35:22
it's not what it does for my body, it's what it does for my mind. Motion creates that positive
35:27
motion, washes my brain. And again, when I'm feeling down, I need to get going, move your body
35:32
two or three minutes, it's shockingly how it's going to make your energy come back and your brain
35:36
feel great. All right. As I summarize this under the rest category, am I working on my breathing
35:45
The nose, the belly, the slowness. If you're not doing that, that would be a key takeaway today
35:53
Again, Alan hit this beginning. We're all about this. How do you do build one habit at a time
35:58
How do you do it? You do it one habit at a time. It's that simple. If your sleep's not where you want it to be, could you go to bed 30 minutes earlier
36:07
What are you doing before you go to bed? What's your environment look like? Do you plan your sleep? Is it too hot, too cold? What's the temperature like
36:14
All that stuff goes with it. Am I consuming enough magnesium foods to help me stay asleep
36:19
That's why my morning breakfast is loaded with magnesium. It's called Oatmeal on the Run. It's on our website. Maybe it's an Epsom salt bath a couple times a week
36:26
You might take in any micro breaks. What under the rest category resonated with you today
36:32
And that's what I want you to focus on. Number two, under the eat, are you fasting for 12 to 14 hours consistently
36:39
Again, Alan was talking about habits. What does it look like? That's a habit that I've been doing forever
36:45
Are you drinking enough water? Maybe you have a little acid reflux and you start adding lemon to the water
36:51
or maybe ginger in the evening with maybe herbal tea or hot water
36:55
Maybe the cod liver oil or the flax or chia or maybe the chlorophyll
37:00
I need to add some superfoods to my diet. Or what do I eat the most of How can I make that a little bit better That what we all about upgrading And one of the handouts we have is called brand favorites All it is is a shopping list with better versions at any grocery store And then from there we move into the movement
37:16
and changing the mindset of moving your body every day. Are you working on some mobility and
37:21
flexibility? Do you have some of these things? Do you put some goals out there that maybe
37:27
and one of the things I always have with my clients is I set out their number goals
37:30
their blood pressure, their resting heart rate, their home assist and all that
37:34
But then we get into some of the physical goals. What do they really want to accomplish? Do they need to work on their mobility, flexibility
37:40
So again, under each of these categories, I want you to think about what can you take away in building one habit at a time
37:46
And as I end here, this is my direct email. My name, Chris Johnson, at ontargetliving.com
37:52
So if you do have a question, shoot me an email. That's the name of our website, ontargetliving.com
37:58
We have a podcast that comes out every week. We have an app and my brand new book called Rusty Move just came out in January
38:06
It's 375 pages. Colin's on it. So Colin's in it. It's color
38:13
It's good paper. It's all fun. So it took me two years to write. I'm really excited about that
38:17
And I'll end with this. In our world today, again, I've given you lots of information today
38:24
We're going to start taking one step at a time. But remember, the greatest asset in any organization is you, and the greatest asset of you is your health
38:32
And sometimes we all get there, it gets a little sideways. But leaving here today, I want you to think about this
38:38
Alan gave us some great nuggets along the way. You got some great presenters coming right up after me
38:42
But number one is tell everybody in your world how much you love them. We need to have more love in our world
38:47
Number two, I'm going to tell them how much you need them. That's a different conversation
38:52
That's a big mistake I made with my father who lost my dad 11 years ago. I told him all the time how much I loved him, but rarely did I tell him how much I needed him
38:59
And last but not least, everybody has bridges to cross in their lives
39:04
You have them, I have them, but you don't have to cross these bridges alone
39:08
And this is what I've seen during the pandemic, that we need to bring all of us together
39:12
And if you have any bridge to cross, bring other people in your world back in, because everybody wants to help others cross these bridges
39:19
So with that being said, I'm going to hand it off to Mr. Colin Lake. And again, thanks for the opportunity to chat with you today
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