A (6:35)

Oh, and so many of us are dealing with burnout. And so it's just the right time for it to take it from these elite athletes to your everyday person and you really focus in this book on entrepreneurship and business owners and leaders. And then I was thinking, well, this is basically what a mom is Too right. You're kind of, you're running your family. There is a lot that can be sacrificed in those years and really hard, really hard to keep up with the things that keep you healthy. And a lot of people say things like, overnight I felt awful and then didn't know what to do. You use the phrase living in fake health. Can you talk about that?

B (7:10)

Yeah. What I determine, I almost provide this continuum and I talk about health on a continuum level. And if you look at the far right side of this continuum, it's true health. So this is where you wake up in the morning, you get your kids out of bed, you get them breakfast, maybe you go for a little quick jog, maybe you do yoga in front of your tv, you do a little breath work, meditation, Bible reading, whatever your morning consists of. You're energized, you're focused. You go through your day, you get all your to do's done. Whether it's the chores for the day or whether it's a side hustle business you're starting or whatever those things are. But you feel mentally clear, you're energized, you don't have a lull throughout the day, you pick your kids up from school at night, you get dinner ready, you connect with your spouse. Maybe you go to a sporting event or a PTA meeting. You come home, you put your head on your pillow, you sleep deeply, you get up the next day ready to do it all again. Like that is true, like just thriving. And we've all had glimpses of it. It looks different for everybod, but we know what that feels like. Then on the far left side of the continuum is what I call death and disease. It's where you're being treated for something you've got diagnosed with something you now are on a pharmaceutical. You're now in the system. But the downside is that 90% of us accept this middle space that I call fake health, which is disease free. You're not being treated for anything. You haven't been diagnosed with anything. You're theoretically, quote unquote healthy, but you're symptom full. Disease free, but symptom full. The headaches, the hormone issues, the weight gain you can't lose, the bloating when you eat, the brain fog, the ability to fall asleep but not stay asleep, the anxiety that continues to riddle you, the overwhelm that seems to come in waves. All of these things that we have just accepted as normal, that the world has told us is normal. That, oh, that's what being a Mom looks like. Oh, that's what 40 looks like. Oh, that's just what having kids looks like. But they're all lies. They're all lies that we've been accepting as normal and actually disguising the dysfunction that lives over top of them. And once we realize that, hey, that is not the truth. That's not where you have to stay, that's not where you have to be. That's not what God's had created for you. And you can realize something new, that you were built to heal, that you were built to thrive, that you were built to step into something powerfully and feel great. That is the message I want people to realize. But it's only available when we choose to take a stand for doing something differently. When we choose to take a stand to educate and empower ourselves of what our body needs and learn the language of what our body's talking to us. With that, we can truly step into what we actually have prepared for us.

A (9:50)

I love the way the book is laid out because at the end of each chapter you go through, like, here's some things that you could do and there's always several options. And then you go through here some tests that you can take, because you know that's what you're talking about when you're talking about making things individualized. So you can do this test for your hormone markers, or you can do this test for whatever in your cells. Are you getting enough micronutrients? Or, you know, these different tests that you can take. And then it's a toolkit of different types of things that you could use to help you. So each chapter has that. And I found it to be very, very helpful because you're talking about this normal versus different. Like, you have this whole list of things in society. It's normal to gain weight after you leave college and start your career. It's normal to have your mind race at night and not be able to sleep. It's normal to have brain fog. It's normal to have a beer or glass of wine every night to wind down. It's normal to be overwhelmed with worry and anxiety. It's normal to wake up with no energy to power you through your day. And you go through and you say, but no, there are some ways that you can live differently and they're not that far out of reach. And you've got a lot of ideas for them in each chapter. So I had never really heard of heart rate variability in my life. Heart rate variability, Your body has a language. That language is heart Rate variability. It's simple communication. It's your body communicating how it is adapting to stress and strain. Is it something simple enough that you could explain to those listening what it is?

B (11:19)

Oh, my gosh. This is probably the single most important thing, the single most important metric that you can learn, know and understand so that you can take ownership of your health and see yourself start to heal. And so when we talk about heart rate variability, heart rate variability is the language that your body is using to communicate how you are adapting to stress and strain. Let's remember that your body does not know the difference between mental and physical, spiritual or emotional stress. It does not know the difference between real and perceived stress, does not know the difference between positive or negative stress, and it does not know the difference between past, present or future stress. So when we think about this, if you're somebody who is a new mom at home, what a gift that new child is, but you're not sleeping. You are maybe having, like, getting a little bit of anxiety and worried about when they're going to wake up next. You're trying to figure out how to organize everything because you're doing everything for the first time.

A (12:26)

It's nuts. I mean, you're trying to figure out, how do I have friends?

B (12:29)

It's really nice, all of these things.

A (12:31)

Yeah, it's high stress. And you talked about what's really interesting in the book, you talked about this Holmes stress Scale.

B (12:37)

The. The Holmes Holmes Rahee stress Scale. Yep.

A (12:39)

Yeah. Okay. That's it. Holmes Rahi stress scale. And I had actually heard about it, Justin, in high school, because. And I don't know if this is totally accurate, you didn't have all of the different. You had the stressors that would, like, relate to you, an entrepreneur or a leader in your book. And you may correct me if I'm wrong, but I remember hearing in high school that on that stress scale that final exams were way up, like almost like divorce. I mean, they were a crazy high number. And I just, I remember that. I remember being very stressed by grades and final exams. But this is what I didn't know. There's all these numbers, right? It's like if you're going through divorce, if you are gained or lost weight, I mean, there's all these different things and they all have a number attached to them. And if your number is below 150, you have a low susceptibility of health breakdown in the next two years. If you have a score between 150 and 300, you have a 50% chance of health breakdown in the next two years. And if you have a score of over 300, you have a high susceptibility to a health breakdown in the next two years. And it's accurate within 3%. It's pretty bananas. So it's, it was neat to look at, you know, if you have a major change in your financial situation. Divorce is 75, death of a spouse is 100, death of a family member 63, personal injuries 53. So you go through these numbers and you can add them up. A change in your line of work, if you take on a mortgage, if you're having trouble with your boss, et cetera, et cetera, Change of school is a 20. There's just a lot of stressors out there.

B (14:12)

And so the cool thing about this, Jane, and you come back to even what we were talking about with heart rate variability is the Holmes Rahi stress score is actually heavily correlated. So the higher that your Holmes Rahi stress score, meaning the more likely you're going to have some type of health breakdown, all of a sudden you develop anxiety, all of a sudden you have weight gain, all of a sudden you have chronic pain, whatever it might be, is actually heavily correlated to a decrease in heart rate variability. And so when we think about heart rate variability, we want a higher number. A higher number of heart rate variability is better. Why? It means that your heart is only beating when it has to. There's an irregularity for time sequencing between successive heartbeats. So if your heart is beating at 60 beats per minute and mine is beating at 60 beats per minute, the majority of us would think, oh, it's beating at one beat per second. Very consistent, very regulated, right? 60 beats divided by 60 seconds equals one beat per second. But that's not how our body functions. What ends up happening is for you and for I, it only beats when it has to. So if you are handling stress really, really well, you've got a great rhythm, you're in great shape, you've got great oxygen efficiency, you're eating really well, you're sleeping really well, you've, you're on purpose, you're connected with friends and family. All these things that can help optimize how your body's functioning from a stress level. It's going to be maybe your heart beats at 747 milliseconds and then 987 milliseconds and then 1.1 seconds and then 645 milliseconds, but over the course of 60 seconds, it beats 60 times. Myself, on the other hand, I'm not adapting to stress very well. I've got a new child in the house. I'm traveling around the country, I'm changing time zones. I've got renovations going on in the house because we got to get the baby's room all set, et cetera, et cetera, et cetera, et cetera. And my body's just like, oh, my gosh, we have to keep Justin alive. And so my heart will beat at 745 milliseconds, 749 milliseconds, 782 milliseconds, 755 milliseconds. Much more regulated, and still over the course of 60 seconds, it's beating 60 times. But the variance, the variability is so much less than yours. So in general, a higher heart rate variability means that you're adapting to stress and strain really well and that your body is ultimately having a larger capacity to take on more. When you have a lower heart rate variability, it's telling you that the lifestyle that you're living, the habits and behaviors you're engaging in, is not allowing your body to adapt to stress and strain well. And it needs some help. It needs some level of change. Why is this important? Because the longer that you stay in a lower heart rate variability number, lower heart rate variability zone, it means that your body behind the scenes is having to work harder just to maintain life. It's minus certain things that it needs. It's minus nutrients, it's minus oxygen, it's minus water, it's minus the ability to remove toxins. And so it's battling internally just to keep you going. The longer we stay there, we're going to start to see symptoms come up. We talked about this, the fake health area, disease free. Nothing's broken yet. You're going to go to your doctor, say, hey, I've got a headache. Hey, I'm bloating. Hey, I've got low back pain. But they're like, I don't see anything. I don't see anything. Your blood work, your heart's beating fine. I don't see anything because nothing's happened yet. But you're literally in this process where your body is trying to battle just to keep you going, and symptoms are popping up, popping up, popping up, popping up. And so when your body is deficient in nutrients, they will present as symptoms of disease. It's an alert process. And heart rate variability is that number, that quantifiable metric to alert you any given day of the week. And that is why it is such an important metric that you know that you understand, because you could look at it right now and be like, hey, how am I doing? Where am I at? And so people are going to ask, I know. Where do you find this? If you have a whoop band, if you have an aura ring, spell it.

A (18:20)

A whoop band.

B (18:21)

Yeah. Woop band. W, H, O, O, P. Okay, you have a woo band. If you have an Oura ring. O U, R, A. If you have a Fitbit, if you have a Polar, if you have a Garmin, if you have an Apple watch, they all have heart rate variability and nobody knows about this. So, Jenny, do you have an apple watch by chance?

A (18:39)

No, I don't have any of these things.

B (18:41)

Okay.

A (18:41)

My dad has a Fitbit. I've heard of the Oura ring.

B (18:44)

Yep.

A (18:44)

Do people use that for fertility?

B (18:46)

So this is the thing is you can now what? There's so many studies out there. And so we come back to it, and my wife and I are doing a ton of work, and even within our business, we've got so many moms that have had fertility issues. Because when you think about it, to create a child, how difficult is that and how stressful is that on the body? You don't feel stressed. It's just like, hey, I got pregnant, I'm trying to get pregnant. I'm just kind of going through it. It's not any harder on you, going about your day once you actually get pregnant. But guess what? Once your body actually has the sperm meet the egg, it now has to create a child. And that is a lot of work behind the scenes. And so there's subconscious stress. So we actually see heart rate variability continue to drop over the course of a pregnancy. But what happens, Ginny, when somebody's nutrient deficient, somebody is not actually getting the things that they need, the pregnancy gets lost, and so they have miscarriages or the pregnancy can't be seen through or even worse off is right at the beginning when you're trying to get pregnant, you don't have the capacity to actually even start the creation of a child. And so that's why people have a lot of fertility issues. And so for us.

A (19:54)

Okay, wait, let me interrupt because, you know what's interesting to me about that is, you know, there's sort of this. People talk about it a lot where they're struggling to get pregnant. And there's a lot of stress around that. Yep, a whole lot of stress. Because then you're waiting and then, you know, do you have your cycle every month? There's a lot of stress. And then Sometimes people stop trying and they choose to adopt. Yep. And then they get pregnant.

B (20:16)

Yep.

A (20:17)

I mean, you hear that story time and time again. Would you relate that in some instances to that? The stress dropped?

B (20:24)

Yep.

A (20:25)

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B (24:28)

The stress drop, but oftentimes what ends up happening as well. Think about this for a second. We are walking miracles. We're walking miracles. 30 to 40 trillion cells synergistically working together to create a thriving human being. Your cells need four things. That's it. They need oxygen, they need water. They need nutrients, vitamins, minerals, amino acids. And they need the ability to remove toxins. When your cells do not get one of these four things, it creates internal stress that your body has to deal with, that your body has to ultimately fend off. So your body's constantly keeping the score. So if you're not exercising regularly or you're exercising too much, if you're not getting the food that you need, like the quality of Food that you need. So if you're not eating whole foods, if you're not getting the. We know we could go and do a whole podcast on the food quality and the food system and the soil nutrient depletion that's considered in our country, the chemicals that exist in our foods. We can do a whole podcast just on that. If we're not getting the water we need, we could again, we could do a whole podcast just on our water quality around this country. And how do we get better water? Is it hydrogen water? Is it ionized water? How do we change the ph of it? What are electrolytes like? We can talk all about these things. And then the middle you remove toxins comes from sleep because the glymphatic system is about 99% active during deep stages of sleep. And so if we're not getting these four things, our cells are not healing. And if our cells aren't healing, we can't ask them to do anything more. And how do we know if our cells aren't healing? Heart rate variability. And so it becomes this number that all of a sudden when we see this, we can be like, my gosh, I know I'm having a hard time getting pregnant. My HRV is 20, I'm a 31 year old female. My HRV should actually be somewhere in the 45 to 50 range. I need to actually go and do a cellular micronutrient test. I just don't need to go and take another fertility pill or doing fertility or hormone therapies. I can actually take ownership back into my own life. One of the biggest things and one of the biggest myths out there I see all the time is how many women are told that when they're trying to get pregnant you need to take more folic acid.

A (26:39)

Yep, I've heard that.

B (26:40)

Take folic acid all the time. Well, folic acid is an artificial compound that was made to actually be folate. What we're deficient in is folate, not folic acid. Folic acid is artificially created. What happens is 70% of us actually have a gene mutation called MTHFR. MTHFR does not allow us to break folic acid down into folate into a usable form. And so what happens is when we know this, if we're taking in folic acid, it actually turns into toxicity in our body. And now it's just sitting there and we're still minus folate, which actually helps create a child. And so we've had hundreds of people come through that can't see a pregnancy through they've had miscarriage after miscarriage, they can't get pregnant and just are having fertility issues. And all of a sudden we get them on a customized supplement based upon what their micronutrient deficiencies showed and what their genetic predisposition showed. And all of a sudden usually the biggest one is a methylfolate. So it's something that actually can process in the body. But all of a sudden we get really hyper specific for both the male and the female in the family and all of a sudden they've got a child 14 months later. It's just incredible to see. Not because we cure infertility, but because we help heal the body, to help the body do what it's trying to do, to take the stress off the body, to give it the capacity back to do what God created it to do.

A (28:09)

Yeah. Wow. It's really interesting. Okay, so back to the numbers then, because like I said, I've never heard of this. If you have a whoop or an oura ring or a Fitbit or an Apple watch or any of these things that I don't have, it would tell you it's one of the pieces of information that gets spit back out. Like how well you slept. Yes, it's going to tell you. So talk to us then about what's an example of the numbers. I know you just sort of gave one for someone who is struggling with fertility and I know it has to do with your age. So I would be interested to hear just a sample case of like, what should the numbers be, what could they be and how quickly can they change?

B (28:48)

Yeah, so I'll give a, I'll give a couple examples here. So when we think about heart rate variability, it's completely individualized. A higher number is better. Just go off of that. A higher number is better. In males, we will typically see a higher heart rate variability number than females. It's just how it works. But from a category in generalizations of about 500 people's data, we've got some really good trend lines. So if you're 40 years old, you should be looking for an HRV number between 45 and, and 60. If you're 30 years old, you should be seeing an HRV somewhere between 55 and 70. If you're 50 years old, you should be seeing an HRV between 35 and 60. If you're 60 years old, you should be seeing An HRV between 30 and 50. Somewhere in those numbers are good generalizations and knowing that higher is better, a lower number is an alert system it's like, hey, the habits, behaviors that you're engaging in. Your life is creating some mis rhythms or imbalances in how your body's actually handling stress and strain. So we need to create a change to bring yourself back into a better state of equilibrium and a better, better state of optimized health. And you'll notice that as HRV starts to change, all of a sudden symptoms disappear. All of a sudden sleep quality starts to improve. All of a sudden, anxieties that you had started to go away, all of a sudden energy levels start to improve. All of a sudden weight starts to drop simply because your body is in a healthier state and a less stressed state. Now, how fast do we see improvements? The coolest thing. And we've had thousands of clients over the last four years. And when you look at this, I think this is the coolest thing. Usually what we see is a 10% increase in heart rate variability every six weeks, and that's steady. But we've had people come in. I was just doing a testimonial project here this morning. We had 12 of our clients here, and one person started with an HRV of 27. Today they're operating at 85 regularly.

A (31:04)

Wow.

B (31:05)

Oh, yeah.

A (31:05)

That's even out of the range of all of these numbers, you said.

B (31:08)

Oh, yeah. Another. Another person started at 15. They're now at 55 regularly. My HRV regularly is, on average is 104. You start to see this, and it's like, it's not uncommon. When somebody comes in and we start to improve their sleep quality, when we start to decrease cellular deficiencies through personalized supplementation and quality nutrition changes, when we start to help their body become actually hydrated through changing some of their water quality. When we start to help their body eliminate toxins through different types of modalities and habits throughout the day, that all of a sudden they double their HRV from where they started. And the skin issues they have, the fertility issues they had, the sleep issues they had, the weight gain issues they have melt away. And it's like, I wish I knew this sooner. I wish I believed that my body could heal itself if I gave it what it actually needed. And the moment that we start trusting what God gave us rather than what man continues to make us, is the moment that we can actually take ownership back of our health and heal so that when we heal, we can then thrive and step into just the greatness that is upon each and every one of us.

A (32:21)

Wow. 104. It's super interesting because you wrote you had all sorts of things that you were struggling with.

B (32:27)

Oh, man.

A (32:28)

Sleeplessness, body pains, brain fog, chronic illness, fatigue, overwhelm, a fear I wasn't doing enough. A desire to keep up, burnout, addiction, anorexia, body image issues. A healthy young man in his 20s should not be feeling this way. What a turnaround. And how cool that it's like on all of the devices that basically everybody is using except for me.

B (32:51)

Yeah, well, and here's the thing I even want to like validate you in that is it's not just for you. There's so many people out there that don't know this. And even when you get those devices, it's a number that still feels like it's hidden inside. It's not the thing that everybody's talking about because everybody wants to make a dollar. Everybody wants to be the guru. So they're going to have recovery scores, they're going to have sleep scores, they're going to have regeneration scores, they're going to have stress scores, they're going to have strain scores. I always tell people, throw those scores out. They're algorithms that companies have built to make it seem simple. But in actuality, there's so many things involved in that. You don't know what it is. I don't know what a strain score is. I don't know what a recovery score is. What I do know is I do know what heart rate variability is. I know what it means. It's my body's language that's communicating how it's adapting to stress and strain. If I see it go up, it means the habits and behaviors that I've been engaging in over the last couple days have really helped my body optimize. If I see it going down and trending down over the last two or three days, it means, hey, I need to start to be aware. Maybe it's the alcohol that I'm drinking every single night. Maybe it's the time that I'm eating dinner every single night. Maybe it's the food that I'm eating on certain days. Maybe it's the fact that I've been working until 10, 11 o'clock at night and then trying to go to sleep that my HRV has been dropping. Maybe it's the fact that I've been traveling and I haven't. I don't travel very effectively and I need to get a new travel routine. Maybe it's that I haven't adopted a framework to actually change time zones really clearly and really well. Maybe it's the fact I need to spend more time outside. Maybe it's the fact that I haven't spent a lot of time with my family in the last little bit. So it starts to bring a lot of these things to fruition and bring awareness to them. And that's really what our team is just so well equipped to do. And so when anybody's working within our setting, we've got them with a strength coach, they've got them with a nutritionist, they've got them with a functional doc, they've got them with a cognitive behavioral therapist. And so they're building these frameworks out for them so that they become this high powered executor and you become so aware as to man. I knew that it was important to get sunlight every day. But now when I see it, when I get sunlight in the morning and when I don't, my HRV is 15% higher on days that I do. That's really important for me. This becomes a priority in my life because I now have data that validates the decisions that I'm making. When I stop eating three hours before bed, all of a sudden my HRV is 25% higher on days that I do versus days that I don't. When I get half my body weight in ounces of water a day, all of a sudden my HRV is 20% higher than when it is that I don't. And so when you start to see these things and these habits and these and these behaviors that are personalized to you based upon what you're needing, it's like now I don't need to do everything that everybody says now I get to be hyper focused or hyper personalized on what's going to matter for me and move the needle for me to allow my body to heal so that I can realize the results that I've been searching for for so long. But I just thought wasn't available to me.

A (35:57)

And so you're going to tell people here in just a second how they can become a client if they're interested in that, to help them through. But this HRV is something that you have studied extensively. It was one of your major focuses of study during your postgraduate research. It is your starting point for everything.

B (36:14)

Is what you say Amen.

A (36:16)

And I've never heard of it. And actually your explanation, Justin, which is really interesting, is opposite to me. It's counterintuitive. I would think that if you're beating along like a drum that that's the most healthy thing. So it's really interesting to hear you Explain it like that. It definitely gives me a lot of insight. Okay, so if people are interested in becoming a client, if they think that they could use some help here and they're listening to you and they're like, that sounds like it could really change my life. Tell people what you offer and where they can go to find it.

B (36:43)

Yeah, it's so very simple. What we do is we are a holistically integrated, multidisciplinary team that live all in one place. So it's like your strength coach, your nutritionist, your functional medicine doc, your cognitive behavioral therapist, your entire health team is all communicating together. They're bringing you on the same road in the same direction, all making decisions off of testing and data and then going on the journey with you. It's not like you see them once a month and. Or once a quarter or once every six months, and then they give you a plan and send you on your way. No, they're going through life with you. They're journeying with you because they want to see you heal. And so if. If it's something that you're looking for before, we've had thousands of people come through everything from people, like I said, who are wanting to just get their energy back and sleep better to people who are suffering from some type of autoimmune issue and they can't figure out why. People that have invested thousands of dollars into functional docs that they haven't been able to get healthy, or people who are struggling with fertility. We've gotten the gamut. And our team, we're a team of 40. They've got people that specialize in each of these different areas. And so if any of that is of interest, can go to ownitcoaching.com and just simply fill out a form there, and our team will reach out, or just reach out to me on Instagram at Justin R. Justin Roth. And you shortened it for everybody. I did shorten it. I was like, I'm just going to do that forever.

A (38:07)

How many letters are in your last name?

B (38:09)

Sixteen. I always say I was the smartest kid in. In kindergarten, and then it just went downhill from there.

A (38:18)

It's so good. Okay. Ownitcoaching.com I'm gonna ask you a really dumb question.

B (38:23)

No, no dumb questions.

A (38:24)

But actually, I've. I haven't thought about this in a while, and I've never asked anyone, and I've been curious about it for years. I have steered away from the Fitbit type things. I. I had one at one point, like, probably a Decade ago. And I think that they're cool. I think it's cool to track steps. My dad tracks the steps, my mom does. You know, I think that those things are great. The Oura ring. I've always been nervous about having Bluetooth on your body 24 7.

B (38:50)

That's great. So really great, really great question. Because when we think about it, it's the EMF radiation that you are, that you're worried about, you're concerned about. And when you look at different devices and you look at the EMF frequency that is being there, you can actually go and get a EMF reader and something that shows you how many EMF radiation frequencies are being pushed into your body or whatever it might be. And when you actually look at the wearable devices, they are not only below a safe range, but about, only about 10% of what a safe range actually is. So they're extremely low.

A (39:28)

Okay.

B (39:28)

So when people have a lot of concerns about this, I often say I wouldn't be so much concerned about a wearable device that's giving you a high amount of information that's quality about your body. I would be more concerned about putting your WI fi on airplane mode between the hours of 11pm and 6am I would be more concerned about not utilizing a microwave. I would be more concerned about putting your phone on Bluetooth at night when it's next to your bed. I would be more concerned, concerned about putting your phone in an EMF blocking bag at night. I would be more concerned about checking your meter and if it's been turned into your electric meter on your house and if it's been turned into a Bluetooth meter where the meter guys can just basically wave a wand outside your door or outside staying in their truck and get the numbers. You should have that meter flipped back to an actual analog meter and you can simply call up the electric company company to decrease all of these. These are all things that I would encourage you to look at before we start to be afraid of a wearable device simply because of the quality information and the amount of EMF frequencies coming from it.

A (40:42)

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Seek guaranteed details@turbotax.com guarantees. Do you have a preference for a wearable device?

B (42:03)

I love Whoop and I love Aura simply because they are the most validated and the most reliable. To be quite honest, they're just the most simple. Like, it's constantly pulling data. It's not like some of these other devices that connect to your phone so they're vibrating all the time and ringing, and you're talking through them. It's simply Whoop always says we're. We're a whoop, not a watch. And Aura is simply a ring that is just gathering basically to think about it, like the ring of life and the data that's happening there. So those are why I love those two.

A (42:40)

Okay, cool. Interesting, interesting, interesting. Yeah, that's a question I've had for a really long time. Okay. If you are interested in illness prevention, balancing career and health, if you're dealing with chronic illness, which is very, very rampant in America, if you are chronically overreaching, if you have a lot of stress, I mean, this book will have so much information for you. It's called the Power of Ownership. And then you go through different chapters about different things. You have a chapter about nutrition. You have a chapter where you say 75% of Americans are chronically dehydrated. 75%. You talk about strength training, you talk about mindset, you talk about circadian rhythm, and all sorts of just different tips and tricks. And I like that at the end of each chapter, like I said, there's habits, there's testing, and there's tools. You have fully redeemed your health. So, I mean, this is a really powerful book. I'd love to talk about circadian rhythm simply because of the nature of this podcast. We're trying to get outside. Can you talk about cortisol and melatonin and getting outside?

B (43:40)

Oh, my gosh. So, biggest thing is when we think of circadian rhythm. A lot of people have heard the term circadian rhythm, but actually don't know what it means. And circadian rhythm is simply the interaction of cortisol and melatonin and its cycle throughout the day. So first thing in the morning, cortisol is going to be at its highest, melatonin will be at its lowest. They are in adverse relationship at night. Melatonin obviously at its highest, cortisol obviously at its lowest. What ends up happening is based on our habits and behaviors. We often find ourselves tired when we wake up and wired when we're trying to go to bed. And that's the perfect sign that you have inversed your circadian rhythm or your hormone regulation. And the way we have done that is by being on Bluetooth devices late at night, by eating late at night, by continuing to work late, by having bright lights around us all night long. And just our environments that we're in are not suitable or conducive for helping that. So an easy way to get our circadian rhythm back on track is I call it the simple three, two, one rule. Three hours before bed, no more food. Because we have 400 times more melatonin produced in our gut than produced by the pineal gland in our brain. Two hours before bed, no more work. So try to eliminate any type of big conversations about financial planning, where the kids are going to college, sending emails, text messages to people, just kind of letting it go, setting that boundary. And then one hour before bed, no more blue light. And so that's TV, iPads, phones, tablets, etc.

A (45:15)

And even light. Right. Like certain types of light.

B (45:18)

Yep.

A (45:18)

Like someone told me recently that LED lights should come with a warning. Don't use after dark.

B (45:23)

Yes.

A (45:24)

Because blue light, I mean, we talk about blue light so much. And I'm thinking, I think all of us are thinking a kid with an iPad sitting on their bed. But blue light can also be in your light bulbs, coming out of them.

B (45:34)

Totally. And so that's even where in that last hour, if you are going to be exposed to like a TV or an iPad, just throw blue light blockers on. But more importantly, is the light that you have around you for every hour of blue light exposure after the sun sets, it suppresses melatonin release by up to 30 minutes.

A (45:52)

Wait. Okay, wait. Say it one more time. For every hour. So right now, let's say the sun goes down at 6:00.

B (45:57)

Yep. For every hour of blue light exposure after the sun sets. So let's say four hours. You go, say you go to bed at 10.

A (46:04)

Yeah.

B (46:04)

It suppresses melatonin release by up to 30 minutes. So it could theoretically be suppressing melatonin in your body for up to two hours when you're going to sleep.

A (46:12)

So if a kid, and I think this is sort of the sort of natural thing, it's like they've gone to school and then they come home and they have homework and then you have family dinner. And then a lot of times kids spend time on screens. This may be why kids are not falling asleep. And then. I know I interrupted you. I always have so many questions.

B (46:28)

No, it's good.

A (46:29)

I've heard people talk about this, but never talked about it on the show. You can buy melatonin and these little chewable gummies that taste very good. And people say, well, wait, no, but that's a hormone. And you know, there's like all sorts of back and forth on should you, should you not? And sometimes you take it, maybe it might mess with your natural.

B (46:47)

Yep. Yeah. No, I, I think melatonin supplementation for children, I, I think melatonin supplement, supplementation for anybody is ill advised simply because you're supplementing a hormone. Something that should be there naturally. And if you're not in a proper circadian rhythm, there's so many ways we can do it naturally. So, for example, just like we talked about, put blue light glasses on, get rid of the LED lights and used dim or soft lights, use candles. These are all great ways in which you can start to really help what's happening at night. And going back to even the kids is when you can all of a sudden now have, let's say you throw blue light blockers on them at night. Or if they're on an iPad, if you go into the settings, you can go and put night shift on. Night shift actually pulls all the blue light out and just allows regular light so it's much softer on the eyes. And you'll notice immediately, immediately when you don't have blue light. It's like, oh my gosh, there's like a calming effect. There's a set of blue light blockers. I've got them right here. I put them on at night, throw them right like this. If you go to dream recovery, dreamrecovery IO they're great where you can go and grab them and it's just really, really powerful. The other thing, while we're talking about kids because this is just something I'm just so passionate about is I think oftentimes we've ignored the rise in add, we've ignored the rise in autism, we've ignored the rise in all of these conditions that our children are starting to have, the rise in obesity. And I'm going to empower every single parent out there. Go look at the ingredient list of what you are feeding your children. And if there's anything you come back to it. It's just like I talked about with the pregnancy. Folic acid is in so many of the products that kids are eating. They're enriched wheat flour, so it's in your breads, enriched wheat flour. You'll see niacin and folic acid. You'll see it in the granola bars, you'll see folic acid, you'll see it in the wraps, the different types of gummies. All of these different things that you're feeding your children, you're going to see folic acid, all the cereals, all the different grains, all the things that you're giving your kids folic acid. If you remove the folic acid from your children's diet and you give them a 5 methylfolate in a multivitamin and make sure that their multivitamin has 5 methylfolate as well as methylcobalamin, which is a methylated form of B12. If you make sure that that is what they're getting and you remove all folic acid from their diet. Watch. In about two weeks, that kid all of a sudden no longer have the behavioral issues, will all of a sudden be much more focused, all of a sudden be able to regulate their moods much better throughout the day, simply because you've given their body the ability to heal and do what it's supposed to do naturally. It's. These little bodies are just under attack so often from what we're giving them. It just creates so many issues with what we're eating nutritionally. But then you tack on the fact that they're not going to be able to sleep well because of the toxicity of folic acid throughout their body. Now that you've got a tired toxic stew that's kind of working inside this kid and he has no idea or she has no idea how to deal with it. And ultimately that's what we've again just considered normal.

A (50:01)

It's interesting because what I have found and I just, I'm just there. I mean, within the last year, you know, you talk about nutrition, people talk about it all the Time. Right. Like, and, you know, I was like, a label reader in terms of calories or in terms of carbohydrates and sugars. And that stuff is important, too. But what's really changed my life, actually, is stuff like what you're talking about, Justin, where the first one I was exposed to was Dr. Kate Shanahan, where she talked about seed oils.

B (50:27)

Yeah.

A (50:27)

And I'm like, actually, that is. To me, that's an easier metric, an easier thing to sort of say, okay, I'm gonna not have any foods with those eight. Hateful eight, whatever she calls them.

B (50:39)

Yeah.

A (50:40)

And actually, it eliminates, like, pretty much almost everything that's a process. But then I'm reading a book called the Dorito Effect.

B (50:46)

Yeah.

A (50:47)

Where he's talking about natural flavorings, and I was like, oh, my gosh. And then I interviewed this couple who made this incredible documentary called To Die for about removing food dyes. So I'm like, if you remove those four things, seed oils, out of the foods, natural flavorings, which. The Dorito Effect book is really interesting. And if you took out the folic acid. Take out the folic acid and the food dies, you probably would be a new person.

B (51:12)

And it's.

A (51:13)

It's not about counting calories. To me, it's less stressful to do it that way than all of the other things that people are trying to figure out all of the time. So, anyway, I'm. I'm sort of on a journey with that.

B (51:24)

I love what you just said, because that's literally the foundation. Even what we come back to and teach our adult clients is, I say, the biggest myth in America and the biggest scam was teaching people to count calories and not look at ingredients, because it's so much easier to sell only 40 calories than only 40 ingredients. And so this is the thing that we've just been had our minds washed. And again, we could go on an entire podcast of how we got here. The history of this is incredible. Going back to RJ Morris and what they did in the tobacco industry, coming over into the food industry, buying up all these companies, it's insidious to see how the big food, big pharma, the government, our educational institutions are all integrated together. It's wild. And so I'm really, really excited when people all of a sudden see this and they go, my gosh, when I can do this nutritionally and just remove X, Y, and Z, start to empower myself this way, all of a sudden, things change. And for all you listeners out there, there's an app out there called UKA Y U K A Y U K A. It's completely free. It's another amazing resource that you can actually scan anything and it gives you the additives that are in there. It highlights any seed oils. It tells you the quality of the food. And then if it's a poor, lower level food. So like I just talked about looking for all the folic acid, it will highlight that and it will then give you four or five other suggestions to get to replace that in your child's diet or in your diet that'll be a better, better option for you. It's an amazing app.

A (52:59)

It's very motivating too because, you know, I think we have times where, you know, you have times when you're like on it and then you have times when you slip out of it. But like, you know, at times we, we can make our own tortillas. So if we're having some sort of a meal instead of buying the ones that are in the wrapper now, I wouldn't have thought to look for folic acid, but when you make your own tortillas, it is like flour and butter and water and salt. That's all it is. And then you smash them down and they're like, they taste so much better. It's not very hard. And that's something that really changed my perspective two years and years and years ago. Not that I'm super consistent with it, but I would have thought that those things were super hard to make, but they're not. They tend to only be a few ingredients. So just really interesting things to look at. We could have talked all day. We could have talked all day. I wasn't sure, but we could have talked all day. I want to read a couple things from this book, the Power of Ownership. Because actually this is one of the things that I didn't know. You talk about having consistent bed and wake up times because you say if you stay up late working, you're at a party, you ignore your bedtime, you're watching shows, whatever, your body goes into a stress mode and your brain thinks something is going on and is signaling that you're in trouble. And so then you increase cortisol. And even if you sleep in and get eight hours of sleep, the quality is severely diminished. I did not know that. And I would have thought, oh, well, if I'm up working till 1, but I sleep till 9, no big deal. But no, it is a big deal. You also talk about a sleep kit, which I thought was like the coolest thing in the world. This is in the book on page 129. You can even buy blue light blocking stickers. So if you're traveling and you're in the. I had no idea. If you're in the hotel, there's always. There's like lights everywhere. Little lights.

B (54:39)

Yeah.

A (54:40)

You know, a sleep mask. I learned about these. Travel sleep hoodie. We're running out of time, but I wanted to know what recovery shoes are.

B (54:46)

Recovery shoes, they're from cane footwear. Basically what they do is they're amazing for your joints, but they also help you with a major grounding effect and eliminate a lot of the. Or help create alkalinity within the body. So. So cane footwear, I love them. I travel with them when I'm on planes. A lot of our clients get them. They. It's, it's. They're just amazing. Just, it's. It's little different hacks and things that you're always looking for, but you're like, what actually works and what doesn't because there's so much marketing crap out there. What I love to do is I just love to empower people with the tools and the wisdom to go and make the proper changes, the proper choices, because we all want this. We just don't think that it's for us because we've tried something and it didn't work. And what I love to do is I love to create this time collapse and almost create a time energy shield around people of like, okay, Ginny, what do you need? Okay, Kyle, what do you need? Okay, Sarah, what do you need? And really help you in the season of life that you're in with the resources that you have, everything from free to something that you have to pay for so that you can actually be like, my gosh, I didn't realize that I could take ownership for my health. I didn't know that when I took a stand for something, I could realize something different and that my body can heal and I can get into a place where I can really feel like I thrive on a daily basis.

A (56:06)

It's so good. I started using mouth tape a year ago. And I know that because I bought a year supply from this company called Hostage Tape. And then it ran out. So I know I've been using it for a year. I sleep so much better. I, like, dream different. That was a life changer for me. So all of these different things in here, getting first sunlight exposure in the morning, last sunlight exposure at night, can replace your red light. Getting your feet on the bare Ground creates alkalinity in the body and so. What a book. What a book. You talk about hot and cold therapy so Justin, so much here I. I know that people are going to be so grateful that you came on. You are super accomplished. I had written down I should have started with this. Sometimes I. I end with the co founder of Own It Coaching. A former performance coach in the NCAA and NHL. Over the last 20 plus years, Justin has worked with Stanley cup champions, NHL MVP, Super bowl champions, Olympians, 8, 9 and 10 figure entrepreneurs and Fortune 500 companies. After completing his master's degree in exercise physiology with a concentration in sports performance, Justin sought out postgraduate research in heart rate, varied variability, sleep and functional medicine. He has worked as a performance coach in the NHL and NCAA and founded a private camp for professional hockey players focusing on health healing them from the inside out. Through his business keynoting and running workshops and events, he has helped change thousands of people's lives. This is so good. Why didn't I start with this? He is the Amazon bestselling author of his books Intent Blueprint and Own It So there's two other books. They focus on peak performance, human optimization and applying data and testing to create personalized blueprints. Justin's knack for making the complex simple is among the best in the performance industry. What an honor. This is great stuff, Justin. I know we're out of time. Can you give us one last question which we always end with. What's a favorite memory from your childhood?

B (57:53)

That was outside when I was with my father. I tell this story often is I'll still remember this. We were. He took me to a baseball game and as I was over I hit a triple, ended up sliding into third and he came and gave me a big hug and he was the third base coach and he looked at me and he said son, talent will get you noticed but consistency will get you paid. And it's a quote that I always have just held so true. I was standing on third base. He was the third base coach. And that's just a moment I've always just held true in a quote that has just helped define my life in a big way.

A (58:37)

I love that and it in the intro of the book from your dad David Rothingshoefer 16 letters.

B (58:43)

You got it. That is right.

A (58:45)

Justin, thank you so much for being here.

B (58:47)

Thank you so much Ginny.