The World's Most Recognised Transformation Expert: Fitness, Biohacking, Productivity and Lifestyle Optimisation - with Kris Gethin

12:15PM Aug 14, 2023

Speakers:

Angela Foster

Kris Gethin

Keywords:

feel

day

work

sauna

biohacking

nad

sessions

endurance

podcast

train

ice bath

instance

depends

bed

talking

give

chris

aerobic

productivity

morning

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on the pre performance routine, starting the day before, you know so my recovery always dictates my performance. So I always prioritise my recovery. You're listening to the high performance health podcast helping you optimise your health performance and longevity. My name is Angela Foster, and I'm a former corporate lawyer and high performance health coach. Each week I bring you cutting edge bio hacks, inspiring insights and high performance habits to unlock optimal health performance and longevity. So excited that you've chosen to join me today. Now let's dive in.

Hi friends. I have a super fun podcast for you today is a recording of a live interview that I did with Kris Gethin at the Health optimization summit in London back in June, while we were chatting over and NAD IV courtesy of Dr. Enya human, we had a great conversation talking about productivity, talking about how to really optimise your life and of course, fitness and transformation because Chris is the world's most recognised transformation expert. He's had over 150 million users of his transformation programmes. So no one can really dispute Chris's unrivalled authority of helping people transform their body, no matter their circumstances. He's also been voted the world's number one transformation expert twice and he's an incredibly lovely guy. So I think you'll enjoy this interview now if you're into biohacking. Maybe you went to the health optimization summit in London and you want to get to another event soon and connect with more biohackers then I am speaking on the first of September at the legendary biohacking summit in London. And this is a preparation event for the biohackers summit the massive event that takes place in Amsterdam in mid October. And on the first you'll discover the cutting edge world of top daily bio hacks former speakers like myself, and also Tim grey seem land and Teemu arena. So I will put a link to that in the top note in the show notes. I'd love to see you there. But for now enjoy this interview with Chris Gatlin.

was sitting there having a couple of NAD IV so not quite sure how this is gonna go first. I was feeling a little bit lightheaded, but I'm alright at the moment.

It all depends how much Dr. Eaton says. So yeah, we'll soon find out. Well, I'm glad we sat down

will blame you if we kind of pass out during the podcast throughout the show, but

just take it over.

You guys feeling good? Feeling great. I want to

make sure there's no signs of like flashing the opposite really worried about if your blood pressure drops vagal cold plenty sweaty.

All

right. Okay. You guys. Good colour perfuse that literally

could be because it's so hot in here.

What are we having gonna share with

you have an NAD plus, which is if it's an mp3 derivative, it's found in all of ourselves, that depletes close to 40. We've lost an average of 118 I think it's the biggest innovation on sites. takes oxygen out of the environment into the mitochondria, using the Krebs cycle to make ATP. So we talked about production of energy requiring oxygen. If you don't have any, you're not getting as much aerobic respiration is possible. We know there's a huge difference between aerobic and anaerobic restriction in terms of produce, right? So if we can maximise ATP production, fantastic cells work better. Yes, NAD is also a B six inhibitor and B six between c and this is just to get people through the event for a couple of days. Guys, this is helps these things actually get

And, and how often should you actually?

Well, there's different studies into this really good question. It depends. I like to I like to do precision medicine as the gold standard of deliver medicine for me, and really depends on how much NAD you're using or utilising. And that depends on your sleep. That depends on how inflamed you are. That depends on what's going on your health and how you're using your body during that time. So if you know when we're sick, we're using more NAD, where we're actually depleting and we age faster when we're sick. So we don't age linear. Our rates of ageing varies according to a

little bit more towards our biological agents, chronological age, how we've lived our lives. And let me ask you so hijacked your podcast now, because I'm curious about this, do you believe in the loading dose of NAD? Or should you just go straight into a maintenance?

It depends? Yeah, so the studies, depends what level you want to get. So when it gets at your level, you're gonna have to load it. The problem with the loading with any of these is the tolerance, the symptoms that you chose during it. So you build tolerance tolerance, so I can't give you one and a half grand infusion unless it takes six hours, and most people don't have six hours. So that's why you have to split the doses. And therefore

there's a place in the US, that's a franchise over there. And they suggest to people that you go in every single day for six days as your loading dose before you go into maintenance.

There, there is no place for this to save the amount to take. We've taken a way before in the UK, we're more conservative. I know some American companies. I've heard of 1030 doses. And three grains in alone, because we give up to one and a half grammes in a total of three days. And it also depends. This is substance detox protocol. So people were drawn to alcohol, they need a lot more support, or sugar craving reductions, they need a lot more support as well.

It's okay, got it. Okay.

Awesome. Thank you for that.

Is it time to open the wheel?

I don't know. I don't mind going a little bit faster.

I'm pretty good at taking the nav. You Oh, yeah. I'm pretty good.

When it goes to foster definitely got a fast heart rate, but I'm willing to go a little bit. know a little bit.

Okay, yeah, we're gonna go faster for Chris there for you.

Okay, that means he's gonna beat me, I don't like that. Now, I feel a little bit competitive.

I'm gonna win you. Okay, thank you.

So let's talk about productivity. Thanks for doing a productive led here. I loved your presentation yesterday. And you know, what I love the most about it actually, was a boundary, because you were so clear. You know, when somebody's trying to interfere with what you set as your goals. And you set your parameters is so easy, isn't it to be sucked in, like, stay out late do this, do that. And you would like to be clear on your boundaries, because you called out something that I think is really important is that the individual then they basically do what their friends want them to, for example, in that environment, and then afterwards, they feel that sense of shame or guilt or regret, of what they did. Because now they're not kind of focusing on what their end goals were. And I think that's such an important thing that people should be able to acknowledge themselves in what they want. And the great example you gave was, go out for breakfast. If you're not a night owl, and you don't want a party to go out for breakfast. Talk a bit more about boundaries. Because I think,

because, well, because if you look at my chart, societies change and dependent on the part of the world that you live in, or if you live in a city or live in a country is very different in different environments. And I've lived in a lot in a lot of countries come from the country, lived in cities, and I live in a country Now, thankfully, but now I'm about to go back to Mumbai and be there for a couple of months. And I know the Indian culture and population or wastewater go out late they want to they they love their cultural food, which is not always good. And isn't like for instance, if I think I'm putting job area, there's a lot of alcohol people are out late. So I am very difficult and very hard and stern with my boundaries, because it's very chaotic. I love India, I love the people, but I don't want to be part of the chaos that is associated with a lot of things that go on there. You know, nothing against it. It just doesn't work with me and my biology and my circadian rhythm and my goals. And I think as well I work with a lot of clients a lot of remote obese and I know a lot of them have become obese simply because of peer pressure of their family saying you know have this it won't hurt us just a little bites. And that family member could be really skinny could be an to more than have a fast metabolism, but the sister brother may be an endomorph and just looks at the cake and puts on weights. And before they know it can add 300 pounds. And they're dealing with the shame and the guilt of being overweight. And I would prefer them to deal with guilt of saying no, and having these boundaries and not putting their health in harm's way. So I think it's very important that we are very stern for our dogs in the future. Because we're just harming ourselves instead of healing ourselves. And we're taking away a years away from this very, very short life that we should be experiencing and having fun with because we have the value in the gift of life. Don't give it away. Don't give it away. Enjoy this, you know, but the only way you're really going to enjoy it is be selfish by putting yourself as number one in order to be selfless, and give away more of yourself to others.

100% I'm so glad you said 100%. Productivity wise, the other thing I picked up was you were talking about everything is put on your calendar. Now I'm pretty good with this. But I think you do this almost on a seven day a week basis where everything's here today. And this, this discipline, and this structure actually creates more freedom. Tell me about how you do this. Is everything gets erased? Do you do it the night before? Do you plan it a week ahead like months ahead, like how is it working for you as at the end of the day, you really set the day's priorities?

Yeah, well, it all depends like so for instance, as an example, I'm speaking at the biohacking summit in Amsterdam. Actually my calendar, I've got something going on every single month this year up until 2024. So all of that is in my calendar. But then it's going to be smaller things that come up a call with a client in two weeks. So that's going to be in my calendar. But I also have the other boundaries as well. So if I want my alone time, that is in my calendar, if there's unwinding times that's in my calendar, spending time with my wife, or it could be reading. I'll also book that as well, because it's very important that I had that balance of enjoyment, and my alone time because I do like my own company. I am a bit of a hermit even though I am quite social in these environments. I like I like to balance that out. But the only way that I can do that because everybody wants my time and I'm a bit of a people pleaser. And I'll say yes to things more than I say no. So I put it in my calendar. So I have to say

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Because that's non negotiable for me in order for me to I guess look after my mental health and observability and enjoy what I'm doing because I am one of those people that is dopamine fix my serotonin levels are very very low. So after ensured that I just don't keep chasing, chasing, chasing and not releasing oxytocin and enjoying and being in the moment like realistic conversation. I want to be present and enjoy this conversation and several didn't get nice place close at four o'clock. I wonder if I can get an ice bath before I get outside. Because I'm not going to enjoy this conversation, then I'm not going to be present. So I want to remember this conversation. And you know, when I am on my deathbed that I can look back and go, Okay, there's no regrets. I didn't give away my time. I didn't just chase work and money or materialistic possessions. Because if you spend time with people in retirement villages, or in a hospice, a lot of regret comes from I didn't spend enough time with my family. I wasn't there. It wasn't. I wish I spent more time on social platforms, or I wish I worked hard. Yeah, exactly. Exactly. So I'm always thinking for the future was trying to be present as well.

Yeah, surgery is such a good point. And then morning, do you have a kind of specific routine that you do when you get up? My house teams or exercise? What does that look like?

For sure I get it because I go to bed at like 730 in the morning, I'm usually anywhere between four and five. Dependent on that night I that I value, my sleep said mould toxicity in 2014 for our sleeping three hours a night every night. And I thought as a worrier, because I could still outwork you, I could still out and train you and I was burning the candle at both ends. So I wake up early in the morning, just silicon had my alone time and do the things that I want to do. And I guess put an intention of positivity into my universe for that day. So I usually wake up brain tap, or here I'm not associated with them. But I usually have my brain tap on which is meditating device. Yeah, I love that. I love that. That device. Just another hack to ensure that I don't pick up my phone for the first hour. Once I've done the brain tap, I'll usually go downstairs, I'll have my coffee. I love my coffee. I'm a coffee snob, but it's non caffeinated. So it's decaffeinated. So I don't want my cortisol spike in the morning, any more than it already is. And then I usually follow that up with red light therapy. So I'll do the red light therapy. Sometimes I stack my kind of bio hacks, I'll have the brain tap on whilst I'm doing the red lights, just to again, set my circadian rhythm, have beautiful skin, activate collagen and elastin. And then I'll do some form of exercise, I could be outside for a run, I try to get outside as much as I possibly can walk the dog, blah, blah, blah or cycle. I love mountain biking. I love road cycling.

So it's more kind of aerobic or gentle.

If I'm in a calorie deficit, it's usually like zoned to, if I'm in a calorie surplus, I love hit work. So I'll do some sprints in there as well. If I'm in a calorie surplus, my cortisol levels are going to be a little bit lower. So I can get away with having a bigger cortisol in the morning. And then I followed that up with 20 to 30 minutes in my sauna, infrared sauna. Then I followed that up with three minutes in my ice bath. And then if I'm not fasting that morning, I'll have breakfast after I've had a shower, of course. And then I start my workday, usually about 730 in the morning. And that's pretty much you know, I work from home. A lot of time on the computer, I've got a guest treadmill desk, so I'm moving there. And then I usually work out hit the gym about one o'clock in the afternoon. As I get a little bit older, I find my body needs more time to warm up before I hit the gym. So I like to have a good couple of meals in me before I hit the gym and allow the body to wake up a little bit. And once I finished with that, I go back home, do some more work. And I'll usually work until about 445 o'clock. And then I'll unwind I'll go and take the dog for a walk again, spend some time with my wife, relax. And then I'm usually in bed at seven o'clock or usually if I if we watch a little bit of TV, I'll be on my PEMF mats I've got a PMF mats on my lounge. No lie on that just like a trickle charge from my battery. And then I have my blue light blockers on and I'm off to bed and I read for a good 30 to 60 minutes before sleep and that really unwinds really puts me to sleep.

Read any kind of content. No,

I definitely won't read anything like educational, motivational or any entrepreneurship books because that'll get my my brain ticking. So it's usually like it could be an autobiography. It could be a novel, something like that where I just kind of go off into the boonies a little bit. And yeah, it's a little bit of an escape from reality but it really helps with my sleep as well. In my bedroom, obviously. I've had a building biologist in there so I noticed no dirty electricity in there, man. I have a weighted blankets. It's a grounded bed, blackout blinds and curtains. Pretty cold in there much to my

wife with a cold

so she doesn't like it at all, but she has hypothyroidism as well. So her extremities get pretty cold and I keep telling me you need to do the ice baths more that will really help but she's not too keen on it. she does get in duration, consistency. But that's pretty much what I do. And that's my day. For a lot of the time when I'm not travelling off. I'm not filming a video series, I just finished filming a video series. So I had a camera man in my face every single day for 12 weeks. So I've got a break from

now you need a bit of energy reboot after that, with the with the midday workout or one o'clock whenever you go. I'm curious about this, because this is something I played a lot with. And I think it can really enhance that afternoon productivity session, I find that I tend to do it just in the morning purely because my kids and everything, that's when it fits. But I also find because I'm trying to fit work around the family and I have other commitments. It's easy for me to skip that one if I leave it to later. And Toby? Yeah, I'm just curious, what do you do every day? Is it on Sundays? Or have you found that actually, it feels so much productivity, that it's kind of like a non negotiable for you at that time? How's it affected?

I'm an early bird. So my productivity is definitely in the morning, for sure. And, you know, I think, basically, because I grew up on a farm, you know, father would wake me up. And I'd help him on a farm before I went to school. And if I didn't get up the second that he woke me up, he'd come back into the bedroom and lift the bed up and drop it be alerted, so I definitely get out of bed. So I think he's scarred me to a certain degree. So I get up very early. And I'm just, I'm an early bird, I feel great in the morning. So you'd think maybe I should train them. If I'm travelling like I am. Now I'll train first thing in the morning, get out of the way, because I know I'm not going to train after here today, I'll be too tired. And that stimulation will keep me awake at night. So it all depends on the scenario. If I'm home, if I'm in my routine, because I am a creature of habit, I prefer to train in the afternoon only because if I'm training heavy, if I'm training with a lot of intensity, I've had a lot of injuries over the years, I've torn my tricep, I've torn four muscles in my delts I've separated my AC joints and tore my pec tore my hamstring. What else have I taught, I taught a lot of things, a lot of things broken a lot of things because of extreme sports that I've participated in. So some of those muscles don't feel is lubricated, or with that much elasticity, first thing in the morning. So my training protocol changes a little bit. While I'm here while I'm travelling, I'm definitely going more circuits, higher reps, more intensity, less rest periods. As opposed to if I feel good, if I feel strong at home, and adequately warmed up in the afternoon, I'm going hard and heavy. But you know, on Swat, I'm still going intense. You know, when I say heavy, I could be doing like 2530 reps, but with a 70 pound dumbbell, you know, so I'm going high reps. But

it's interesting, because I was speaking to Steven Kotler recently on the podcast, you know, they're co founder of the flow research collective. And he was talking about the benefits of getting out of bed and just working, particularly for an early morning person, like we both saw. And I played around with that. And I must say, I'm extremely creative, straight out and productive. But as she has an energy toll later in the day, I find if you do, it's almost like you can catch it. Now chatting about this, you can. Yeah, so we were just saying that, Chris, about kind of the benefits sometimes of just getting out of bed and working. But that can actually be quite demanding in terms of energy systems. Is that something you do? Do you ever find like if you've got a big project or something, we always have your morning routine, almost like a pre performance routine.

Or the pre performance routine starts in the day before, you know, so my recovery always dictates my performance. So I always prioritise my recovery. So for instance, if I don't feel recovered, if my heart rate variability has dropped, if I haven't had a good night's sleep, then I know that I'm going to basically take that day off, or under a train much lighter. Maybe I'm gonna stick to machines over free weights. So I'll train accordingly. But if I train earlier in the morning, and I train hard, I don't generally feel that I get sapped of energy any more by the end of the day than I usually I am because usually around this time, I'm pretty tired. You know? Well, a little bit earliest at four o'clock is about five o'clock. I'm like, Okay, I'm done. Now, my brain is switching off. But I really haven't felt that difference that change for me personally.

And we were talking offline earlier around, sort of optimising not just for muscle and strength and hypertrophy, but also endurance sports, I know that you you compete in events, you have a really well rounded programme. For someone listening to this, you actually really wants to be fit on every level, right? They want to have the flexibility and mobility or longevity. They want to have the strength. They want to have the power, they want to have the endurance so they can kind of do any number of things. What does that look like? First of all, how would you? How would you help someone optimise their training so they can hit all of those bags?

Good question. So I've done quite a few Ironman triathlons, and ultra marathons Spartan. I like to participate in endurance sports. I guess part of it was egotistical. People said, Well, you can't do that, at that size, being about 220 pounds and five foot eight, well, stone, you can't, why can't you maybe I'm not going to excel in those sports, but I want to participate. And there's no reason why you can't. And in doing so, because the recording and in doing so, you this is what I found. And this is why I like to participate in these things before I tried to educate others. You know, I like I always say knowledge without mileage is bullshit. So I like to put in the mileage there before passing on the knowledge. But what I found was, it was very, very easy to overtrain when you're doing weight training the way that I do with high volume and endurance work. So what I did was lowered the volume of my weights. So I didn't do as high repetitions, I did more compounds, less isolation. And then when it came to my cardio, I didn't do as much duration, I brought it back and did more intensity, some more hit work, because my mentality was okay, well, I like to train with high reps. So I'm sure high reps, for instance, with legs would correlate to better cycling, better running leads to overtraining pretty quick. And you should never try to cross pollinate. More like aerobic work with more aerobic work, it needs to have the contrast of anaerobic heavy weightlifting with aerobic, more endurance work, okay. And then I'm generally one of those people that trains five days a week, because I optimise my recovery, I brought my weight training backed up four days a week, because again, I was checking my heart rate variability, I wasn't improving my FTP performance, or my lactate threshold was not getting any better. So in that instance, I found less is definitely more, the more that you try to put in, the more that you have to recover. So it means more days off. But if you can shorten those windows into intensity, then you can do it. And obviously lower volume, you know, so I think it's very important. If you are combining both endurance, and let's say, muscle building together, it is very important that you take an entire day off an entire day off, and I don't mean gardening and going for a walk or whatever I mean, take that day off, to really allow your central nervous system to recover.

And would that include, for example, doing things like sauna for example? Or active recovery?

No, I wouldn't even do too much active recovery. So there's a couple of top trainers in the industry that work with World Champion Ironman triathletes. When he says one day off, he means like, nothing. So yeah, recovery, such as massages, good recovery, such as ice bath or sauna is good. But I wouldn't be doing anything active or strenuous or stressful, because even stressful work that's non physically active, but mentally stressful, can really affect your central nervous system and your heart rate variability, and your ability to recover. You know, sometimes, like you could be out all day, you could be digging a hole, and it's kind of killing me by my name. But so yeah, I couldn't do this, it's fine. It's easy. But you spend a couple of hours at a computer over a real stressful, I guess that like job or you know, you've got a deadline or whatever it takes it out of you to ever be very, you know, because, you know, we know that our brain utilises a lot of energy. You know, we have a lot of mitochondria there. So you have to be very careful that you don't over stress yourself from a mental standpoint, because it will lead to a degradation of your physical output.

Because it's the allostatic load, right? It's everything. I think we underestimate that. So when you're doing that, I'm just really curious. So when you're optimising for insurance, alongside strength, you've dialled the strength sessions back, so you're doing them around four times a week, are you and then it sounds like you're creating polarity in your training. So you're doing some kind of lower intensity more recovery style, couples with some very high intensity work. Yes. How does that look like because I, it's something I want to do is bring in more endurance space, or cardiovascular or aerobic training. If you've got four sessions of lifting and resistance work, how many sessions you then adding in and what do they look like to build that endurance capacity?

Sure, that I'm doing for cardio sessions during the week, during the week, and I like to do a pre fatigue method. So I will like to train legs like destroy my legs, for instance, and then go for a run or destroy my legs and go for a cycle ride or I could be working back and triceps, and then I'll go for a swim. So I'd like to do yet pre fatigue method because on a day of the Ironman, of course I'm not going to wait train before so I'm running on fresh legs, but I want to get you still running on very, very tired legs. But the intensity my my period of cardio sessions are about 40 minutes during the week. It's hard, it's there's Hill sprints, there's run sprints, there's obviously a lot of Sprint's within my swim sessions, but then on the weekends, that's what I'm going long and slow, because you have to get used to it either in an Ironman Triathlon, for instance, I have to have time in the saddle, I have to have time on my legs, but you know, yeah, but being a heavier person, my runs up purely off road, you know, because I want to ensure that my knees, my hip, my back isn't on solid surface the entire time, I want to have soft impact runs in about one protect my knees, and or I'll be on a Woodway treadmill curve, because that works a lot of your posterior chain, your hamstrings and your glutes, because you have to pull that belt towards you, as opposed to like an a normal treadmill, where you're utilising a lot of momentum and a lot of forward force

propelling you in terms of you then retaining muscle mass during those, those periods and block training blocks, is there any interference effects with you doing like those very intense lifting sessions and then go straight into?

No, but as long as there have been plenty of nutrients. So, for instance, I'd go cycling with people after one of those weight training sessions. And they would be having like a snack, you know, like, like a gel and a couple of bars, I literally have a backpack with food, you know, like, like, like, like energy balls or pancakes or anything like that my wife makes his beautiful energy balls, that's very dense. But there's plenty of carbohydrates, but they also protein in their, in my drinks bottle and making sure that I'm having essential amino acids and glutamine, or, for instance, dependent on how long that ride or run is, that could be a protein shake in there as well. So I'm ensuring that I'm getting plenty of amino acids and glycogen maybe Vitargo is a carbohydrate source, kind of like a waxy maize or maltodextrin. I prefer to target, you know, to ensure that my glycogen stores are being replenished constantly as well. But obviously, the more muscle that you hold, the more calories you're going to require just to maintain that muscle, whether becoming in the form of carbohydrates, because that's protein sparing, or protein or, like I said, your essential amino acid building blocks that you've consumed through liquid which is very easy these days to get any gastric distress. Never glutamine actually can help with gastric distress. Like I'm not a doctor, I can't make any structure function claims. But I've had some clients who are cystic fibrosis sufferers, and they said they got actually feels great when they're taken like a fermented glutamine source.

Fermented whey and stuff as well.

Yeah, yeah. And obviously, you know, there's grass fed whey I had some from North Node code, no code. Today, that is grass fed whey from Alpine cows, you know, from Switzerland. So this is some great, great products out there.

And what are your kind of top bio hacks what's new for you, that you're, you're doing? Well, for me,

my like I did the human recharger today had a good session on X only did 50 minutes. The other day, I did a full 30 minutes, because the 15 minutes really didn't do much. Did the 30 minutes today, I felt it definitely felt it. That's a new latest one that I've done. But for me, one of my favourites is stem cells, because of all the injuries that I've had. And I have definitely not going to be slowing down like I'm 49 years old in a couple of months. But I love what I do, I love being active. And whenever I've had stem cells about six, seven months after, I feel like a teenager again. And obviously the the frequency of that is all dependent on how much you abuse your body. From a physical standpoint, I abuse it a little bit, I admit that. But it's gives me so much mental joy, that I'm willing to give up a little bit of that balance. But thankfully, we have technology available to us where we can actually push ourselves a little bit further without damaging ourselves too much. So the stem cells is that hack for me. So I'll go to Colombia. I'll go to Mexico. I've had it in the US. But obviously you can't get the efficacy there as you can in other countries. You can't get it here at all and anything you can you can but you're just not going to get the efficacy. You'd have like your own bone marrow, but they're not allowed to harvest it.

Yes, that's true. And what about on a day to day basis? Are there any other kind of like you talked about the red lights? You talked about sauna, cold exposure? Is there anything else any particular supplements, anything? Anything really helps you show up from an energetic perspective?

Yeah, for sure. Well, as you know, like we're I'm involved with both stack labs. And we're taking NAD right now. So having NAD because I'm at 4848 years old, my NAD levels are low. So ensuring that I'm having an ad every day with the spermidine which helps with a tapa G to clear out those senescence cells. So the NAD can be taken up so much easier with the niacin amide as well like vitamin D The doctor he spoke about really, really helps like you don't feel it straight away, but over like, say a month, it's like, okay, now I feel good with this. So that's one of them. The other thing for me because I have lighter eyes, lighter eyes, as Dr. Patrick quarter will say, can be more light sensitive. And I am super light sensitive. My wife, she could have the windows open the curtains open his shoes out. But for me, I'm like, God, I'm just staring at ceiling so so it's essential for me to have my blue light blocking glasses. That's an that's the non negotiable for me, because I quantify that. And I feel so much better when I'm mitigating that damage. And I've mentioned this in the talk yesterday, I am sensitive to electro magnetic frequency. So having my bumbag having my phone case, we're in my vivo base, earth and myself daily really helps as well. So we're in the earthing shoes you are yes, you're you're grounded all day, all day, as long as I'm outside. I am, but I'd say my number one is sorry. My number one is the iceberg. Because for mental stability, purely for mental stability tone in my vagal nerve on a daily basis is everything for me. Of course, you know, there are benefits of mobilising a fatty acids and helping with inflammation. But for me, it's the mental stability because like I said, I'm very depleted in dopamine. And it's very easy for me to feel low. And I have to do a lot of things because I'm dopamine filled to feel normal ice bath is one of those things.

Yeah. And that gives you about two to three hours right afterwards.

It's great. And I saw some vagal tone, new vagal nerve toning devices here like the pulse setter. So I'm keen to try some of those devices out as well. To try to send Mr. So yeah, gotta make sure they've doubled the dose. So

I think we're about to get a kick. So amazing to chat to you.

Here we go. There's the time man. Perfect. Yeah, no, it's okay. It's okay.

Where can people find more about you, Chris? I know you share a tonne on social.

Yeah. Probably the best place of just if you want to reach out to me. Yeah, Chris getting paid is GTHIN on Instagram. Awesome.

Thanks so much. I've had fun meeting you. Yeah, it's been a lot of fun a couple of weeks until you go to India.

I am gonna go visit my family in Wales now. So spend some time with my nieces, nephew, parents, sister, etc. and spend some time around the farmlands of Wales and then back to London to watch Guns and Roses, which I'm looking forward to in Hyde Park. And then I've heard there's another festival the following day at St no Crystal Palace Park, which is called Dog Day, Biggie pops playing generation sex, which is half Generation X and the Sex Pistols. Blondie is a lot of bands. So I'm looking forward to that. A lot of fun. There'll be a blowout for me,

that'll be a blowout. Awesome. It's been really fun doing it.

Thanks. Appreciate it. Thank you, Angela.

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