Consistency is the key with Justin Roethlingshoefer

Episode Transcript
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(00:00):
This show is sponsored by DN tenInsurance Services, helping businesses get the right
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dent ten, you're giving back ona global scale. Hello all, my

(00:21):
entrepreneurs and business leaders, and welcometo the Michael Esposito Show, where I
interview titans of industry in order toinform, educate and inspire you to be
great. My guest today has workedwith Stanley Cup Champions, NHL MVPs,
Super Bowl Champions, Olympians, eightnine and ten figure entrepreneurs and Fortune five

(00:44):
hundred companies. From a young age, he has always been self motivated to
improve, developing the discipline and workethic necessary to excel. At thirteen years
old, his father said, son, talent will get you noticed, but
consistency will get you paid, andthat set up his quest of founding own

(01:06):
it. He has a knack formaking the complex simple and is among the
best in the performance industry. Nobodytakes the latest research on nutrition, training
and recovery and packages it into adigestible, systematic, and applicable steps.
He is an Amazon best selling author, podcast host, Ted Talk, presenter

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and founder of own It. Pleasewelcome Justin Rothlinks chauffeur. I hope I
got that right, nailed it,nailed it? You got it, Michael,
or one for one already one forone. We got a win in
the books. That is awesome.I am so excited to have you on
the show today. There's so muchgoing on in my world that relates to

(01:53):
your world. I'll tee you upfor that, but I first want to
get in to your world and whoyou are. So the tea up is
I think I'm like working on becomingon an a Kdo thing, like a
Katosas state. I'm working on that. So I can't wait to get into

(02:14):
the health and nutrition part of thisand find out if everything I've learned is
all wrong. But you know yourdad said this to you at thirteen years
old, that you know talent willonly get you so far. Why were
you having this conversation with him?Why did this come up? Yeah,

(02:36):
so it's a really great question.And the unique part about it, Michael
is I'm very bold in my faithand I tell this story all over.
But when I was eleven years old, I had a dream and I saw
God and he said, justin,I've put you on this earth to redeem

(02:57):
the health of the world. Andgrew up in a faith based family,
and I just I had a relationshipwith God from a young age, and
so that wasn't weird to me.And so woke up and kind of was
what it was. And it happenedto also be a very talented and gifted
hockey player. And I was playingwith fifteen sixteen year old kids at twelve

(03:22):
thirteen years old. And as Iwas walking or as I was coming home
from a game with my dad,and I hadn't played very well. I
hadn't been playing very well for afew weeks and just hadn't been standing out.
I was frustrated, and my dadlooked over at me and he said,

(03:44):
son, talent will get you noticed, but consistency will get you paid.
And your payment will come in theform of spiritual freedom. And that
was really like a solidifying and prophesyingmoment for me from kind of that dream
that I had, But also ittold me that it just made sense to

(04:05):
me immediately, like yeah, Ineed to be more consistent, Like I
need to take ownership of my earthlybeing this body that I've been given and
become the most consistent version of me, And that should be what I'm focused
on. That should be what I'mputting all of my time, energy and
effort towards, because the end resultis just going to be a consequence of

(04:27):
being consistent, I mean. Andso that's where everything went to for me,
and it really parlayed my obsession withthe human body at twelve thirteen years
old. Remember twelve thirteen years old. I don't know if you guys as
listeners or if you remember what youwere doing at twelve and thirteen, but
I was wearing pulse oximeters, heartrate monitors, brain wave sensors, sleep

(04:51):
trackers, reading medical journals, callingup my docs for all these raw lab
reports that they had had on meso that I could look at them.
And if that wasn't weird enough,Michael, it was the fact that when
I looked at everything and I readeverything, and I had all this information

(05:12):
being deduced through my mind, itall made sense. That was the weird
part about it. Is that Icould see things and I could understand things,
and I could take action on thingsthat was very confusing for others.
And I still remember I was readinga medical journal and it started to talk
about this metric of heart rate variability. And from the age of thirteen through

(05:39):
nineteen, pretty much every day Imeasured and calculated my own raw heart rate
variability score every single morning, sohelping to understand how my body was adapting
to stress and strain from the previoustwenty four to forty eight hours. And
that whole component everything that I've kindof just come through was because of my

(06:02):
dad's foresight or calling to kind ofprophesize over me and say, hey,
you know what, Talent will getyou noticed, but consistency will get you
paid. And I hope it residesfor all of the listeners out there is
I don't care if it is talentin a sport, or talent in business,

(06:25):
or talent as a parent, ortalent in a marketing sense or an
artistic sense, but it's all aboutthe consistency. And when we can come
back to consistency and knowing that we, the human element, are the component
of being consistent, that's when westart to see the real value that exists
there. That is an amazing childhood. So we're up in a very special

(06:53):
home that was where I was goingto go with this my next question.
But I yeah, so you askedthe question. You don't know what I
was doing at twelve or thirteen yearsold. I'm going to tell you I
was studying for my pH now I'mjust kidding. I was playing amazing.
I was playing with Legos. Man. I think I was obsessed with Legos
when I was a young kid.And I believe because I have a younger

(07:15):
brother who's nine years younger than me, and so I would play with him
with Legos and he got into himbig time with me and we started building
all these really cool villages and Legoland. So I believe like almost into
my twenties, I was playing withlegos. So that's what I was doing,
and probably watching things on television thatdidn't help me grow at all as

(07:38):
a person, and definitely playing somesports and basketball. So and I grew
up in a home where, youknow, religion played a strong part in
our life as well, where Iactually was an altar server all the way
up till my early twenties, actuallybeing an altar server and a part of
helping out on the whatever it's calledthe I want to call it the stage

(08:01):
there because because that's what that's whatwe do so much of now is the
stage is. But you know,and and that has a lot to do
with with my childhood and my parentsbeing very involved in the church, and
and and other things happening in ourlives of whatever it was. I was
a skier, I played basketball.So the home, of course plays a
big role in that. I'm interestedin this, this desire that you have

(08:26):
for the to help people with understandingthe human body, and then this compulsion
that you had to figure it outon your own. And one one last
thing I want to add to itbefore you just answer, and I'm sorry
to jump in real quick, isI grew up in a medical household too.
My father is a physician assistant.My my uncle is a cardiologist.
My my great grandfather was a doctor. One of his children was also a

(08:50):
doctor, so an uncle, agrand uncle on that side, you know.
So I grew up with a lotof medicine in my home, But
never did I have an obsession withthe human body, which I do now.
So I certainly want to dive intothat, but I want to understand
this childhood that you had and thishome life that you had that kind of
really pushed you towards this obsession.Yeah, so, I think, to

(09:15):
be honest with you, kind oflooking back on it, the obsession for
me of just pulling all this information, it became unhealthy at a certain point
for me because I was venturing outon my own and I was actually and
the story I'll tell will actually buildinto why we talk about holistic health and

(09:37):
integrated health in a certain way andwhy the world has gotten it wrong so
far, And for me, asI continue to get more and more into
this and more and more like intune with my body and understanding exactly what
it needed. I grew up achubby kid that was super athletic, but

(10:03):
was chubby and overweight, and Iwas always made fun of for my body,
was always made fun of for howI showed up. And it wasn't
until that twelve thirteen year old thatstarted to train, started to pay attention
to things, and started to adjustsome lifestyle factors that literally, over the

(10:24):
course of a summer, I thinkI dropped like twenty three pounds. I'd
also grown, and so all ofa sudden, your body composition drastically changed,
and so much so that when Icame to tryouts and kind of like
training camp that fall. Parents wouldsee me go oh my gosh, justin
like I didn't even recognize you,And all of a sudden, my friends

(10:48):
started to say, man, youlook so like you look awesome, Like
what did you do? And inmy mind, I really didn't do anything.
I really didn't change all that much. I just started making little iterative
changes and became consistent over the courseof a three month period, and everything
kind of converged at once, Andso immediately what happens in my mind is

(11:09):
I have this fear mentality. Ihave this fear mentality of going back to
how I was, going back tobeing overweight, going back to these states
because I really didn't at thirteen,I can't comprehend what really just went on,
and it actually threw me in theopposite direction, where I was limiting

(11:30):
how much food I was allowed toeat, I was over exercising. I
became obsessive to every nature of it, and I was going to doctors,
was going to therapists, was goingto all these people. My parents were
trying to help me through this process, but we were treating it in an
unintegrated way. There wasn't anybody couldreally speak the language and it all made

(11:50):
sense to them. And what Ikept getting told was like, stop with
this data stuff, stop with thisinformation stuff, stop leaning into any of
this. And none of it reallyresonated with me. It was very it
was nothing was in alignment with forme. And it wasn't until I actually
had one of my coaches that Iwas four fifteen at the time, and

(12:16):
we sat down and we had areal good conversation about what holistic integrated health
meant and it clicked. For thefirst time in my life. It clicked.
And when we think about this,I want people to like harness this
for a second. The root wordfor integrate is integraer, which means to
make whole, make something whole andthen the same thing. The root word

(12:41):
for holistic is halos, which meansall or entire. So we have in
our world integrated health, holistic health, but yet how do they approach that
they talk about holistic health. Yougo to a holistic health clinic and all
you work on is new attrition.Or you go to an integrative health clinic

(13:03):
and all they help you do islose weight. Or you go to this
integrated holistic health spot and you're sittingthere with a therapist all day, mental,
physical, spiritual, and emotional.Our bodies do not know the difference
between any of those forms of stress. And to create true wholeness, to

(13:26):
true integration, you have to addressall four entities. And if you're not
addressing all four entities of what mattersto you, you're not treating health as
a whole. So if you're nottreating health as a whole, then you're
going to have a segment that fallsshort. And so everything all remember root
for it, for integrate or pardonme, holistic, all needs to be

(13:52):
made whole in order to experience truehealth. And that was what hit me.
That was what hit me square inthe face. And that's where it
needed process and where it needed togo. And so this was now my
quest. Now, this was everythingthat I was on the search for.
Where can I find this and comeback to this? This is nineteen ninety
eight, Nothing like this exists.It's like a foreign entity. It's like

(14:13):
I've got five eyes when I'm talkingto people about this. And this ended
up continuing on my educational career.Got my bachelor's degree, two bachelor's degrees
exercise science and nutrition. Then Iwent and got my master's degree and exercise
physiology and sports performance. I thenwent got my massage therapy license. I

(14:35):
then went and worked on my postgraduateresearch and doctoral research in cellular and genetic
health and heart rate variability. Butthe unique part about this was nothing was
integrated, nothing was holistic, andI was going through My teachers hated me
because I'd go and I'd say,I get it on paper, like I

(14:56):
get it, but it doesn't makesense in the real world. An actually
this isn't actually how it happens.We're looking at it in a segment of
how it actually happens in society.And in order to understand that, we
have to come back to understand thatwe are all souls just having a human

(15:18):
experience, and our soul is madeup of four things. Our heart which
constitutes our desires, our mind,which is our thoughts and beliefs, our
body, which embodies our behaviors andhabits, and forth as our environment which

(15:43):
is our relationships, and our deepinto our deeply integrated relationships of choice and
relationships of family. And when wecan consistently understand that we are just souls
having a human experience and that everythingthat we do to create to true health
needs to be integrated whole and all. We're going to start to approach things

(16:06):
a little bit differently, and that'swhen it tuned into me again. Heart
rate variability HRV is the holistic measureto understand how our body is adapting to
mental, physical, spiritual, andemotional stressors that we are in being exposed
to, and are we adapting positivelyor negatively to those Stimulus is on a

(16:30):
day in and day out basis,which now gives us and empowers us to
take action that's purposeful, intentional andbuilt for you across eight different parameters that
we've kind of built. But makingnow this thing of health understandable, digestible,

(16:51):
and ultimately empowers us to make realchange in our life, Well,
that's incredible. Yeah, I mean, honestly, you know, one thing
I want to tell our listeners rightnow is if you didn't get a notepad
out yet and start taking some notes, you might want to right now.
We're a little late for that,but hit the rewind button because that was

(17:15):
just a tremendous amount of information thatyou shared there that we're definitely going to
unpack and get into here. Youknow, the spiritual side. It's so
left out and we're not talking religionhere. I just want to make this
clear for everyone. I mean,you can speak about your religious beliefs,
but I don't even mean it fromthat sense when I say, and I'm
just saying the spiritual side. Andit's interesting that this came up with what

(17:38):
you were saying, because I wasthinking about that this morning. And I
was actually thinking about my faith thismorning because I have my I AM cards,
which are affirmation cards, and theone I was reading this morning was
I AM Transformed, and it wasjust it brought me down this path in
my mind about my spirituality, andI was like, you know, I
was like, I think I'm likean entre preneurial spiritual person, Like I'm

(18:03):
a spiritual entrepreneur because I'm not attachedto any one religion. I'm very interested
in all the religions I want togo forward with one. I get like
really excited about one religion. I'mlike, yes, Buddhism, that's the
way I'm gonna go. And I'mlike, oh, well, you know,
maybe I'm gonna go down this pathhere for an hour all these other
things, and I know that Ilike some of the cool high level things

(18:26):
that I that really resonate with me, like meditation and affirmations and breathing.
And I think what also brought thisto mind for me when I was reading
that that card was I was like, you know, really successful people tend
to be very religious, and Ibelieve the reason for that, like that

(18:48):
correlation between the two is because they'reconstantly reading affirmations and positive thoughts, and
they're feeding their minds with this thesepositive messages and these positive stories and this
optimism for a future. And evenif there's not an optimistic future, there's
this optimistic afterlife and whether whatever itis that you believe of a heaven or

(19:10):
karma or anything right. And soin your story there and what you're sharing
there and all these different aspects ofhealth and nutrition and exercise, spirituality is
the one that I think sometimes isforgotten about in terms of our health and
in our success. And so I'mvery interested in how that also played in
your life, the spirituality, becausewe go back to your eleven year old

(19:34):
dream. You're eleven years old andyou're sharing with us that God spoke to
you and told you what your lifemission is at eleven years old. So
how does that play to this trajectoryof success that you're in now. It's
a great question. And I lovethe context of spirituality. I love it

(19:59):
because it's it's a key pillar.It's one of the four that mental,
physical, spiritual, evocial that makesup our human existence. And this has
nothing to do with religion. Thishas nothing to do about the God that
you worship, the God that youbelieve in. This has to do with
something of believing something bigger than yourself. Mine has happens to be Jesus.

(20:21):
That's who I love God, andthat is is like and quite frankly,
I say I hate religion, butI love Jesus because religion is what divides
us and love is what brings usall together. Love is what connects us.
And so by having that deep relationshipand knowing that there's something, a
bigger mission for you, a calling, that is that is key. And

(20:44):
I come back to I'm great friendswith John Gordon. And John Gordon.
I don't know if you've read anyof John Gordon's books, but The Energy
Bus, The Carpenter, The Garden, the Seed. He's coming out with
a book now, The One TrueHe's written twenty seven books to be honest
with You. So my five islike diminutive, and he sold like fifteen

(21:07):
million copies. He's New York Timesbestseller for I think twelve of them.
Like it's He's incredible, an incredibleperson. And when you think about and
you come back to this level ofconnectivity, this level of spirituality you just
gave you, you talk to it. You said, I love this sense
of spirituality, this feeling of connectedness. And when I feel connected to my

(21:32):
calling, when I feel connected towhy I'm here, I feel like things
start working for me. And Iget that through meditation, or I get
that through breath work, or Iget that through something else. And I
want to come back to this passagein Genesis. It's Genesis two seven where
it says God formed man from dustfrom the ground and breathed life into his

(21:56):
soul, making him a living soul. And so literally, when you are
doing breath work, you are fuelingthe origins of life. You are fueling
how this all became and how thisall, how this all started. And
if we come back to this andwe think about just being born, there's

(22:17):
a one in forty billion chances thatwe are going to be born one in
forty billion. So the fact thatwe're here is already a miracle. The
fact that we're here means we've alreadywon, and all we have to do
is lean into the greatness that hasbeen placed on us. There is a
god given calling on each one ofour lives to be world class at something.

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I'm saying like world class. Idon't care if it's a world class
golfer, a world class podcaster,a world class mom, a world class
teacher, a world class garbage man, I don't care what it is.
You have a calling on your lifeto be world class at something and pour
into somebody and be there for somebody, to be the miracle for somebody else.

(23:06):
But what that requires is it requiresbeing so connected to what that calling
and what that desire is. Thecalling can sometimes be a little bit overwhelming,
just like purpose or how I say, Simon Sinek ruined it for everybody
by the power of why, becauseit can be it can be so daunting
and overwhelming. But if you comeback to it just on day in and

(23:26):
day, what is your most whatdo you desire? What do you desire?
What do you want? And thatis what you're meant to reach for.
That's what you're meant to go for, is what you desire most,
because that is your calling, andthat's what is what exists there. If
I go back to the soul beingmade up of four items, your heart,

(23:47):
your mind, your body, andyour environment, the core of your
soul is your heart, and thedefinition of that is truly, what is
it that you desire most. Froma very young age, we started to
desire things. We would cry,and as a child, we would cry
and yell and throw tempettite terms whenwe wanted food. That's what we desired,
that's what our body wanted. Allof a sudden, we grow up

(24:10):
a little bit more and we wantto we want to start dating the girl.
We come back, We stress overit, we we harp on it,
where we get depressed in our roomsbecause we can't get the girl or
don't know what to do next.It's our business next, it's whatever your
desires are. That is where youare meant to be at that given moment.

(24:32):
But if we are disconnected from ourcalling, if we are disconnected from
what our soul wants, we becomeunhealthy. Why because we can't understand what
we were put here for we can'tunderstand what our next steps are, we
can't understand what our journey is meantto unfold with, And so staying connected

(24:56):
creates a deep sense of purpose andanxiety. If you go actually to the
root word of anxiety, the rootword means to be divided. And so
when you have that level of anxiety, it means that we're just divided from
whatever our calling is, divided fromwhatever our our desires are. Of our

(25:18):
heart and our soul is thus communicatingthat to us. And if you went
even deeper, and we'll bring thisover again into HRV in a second,
but you will have a neurological impacton what HRV says in the moments where
you're feeling disconnected. If you wereto take a look at HRV anxiety high
stress levels, high, emotional stresshigh, you will see that HRV is

(25:41):
low, indicating, hey, there'sstressors going on in your body that you're
unaware of, that you're disconnected fromthat you need to bring back into certain
balance. And how do we dothat? Meditation, breath work, alone,
time, reading, getting reconnected toyour purpose, regeneration, recovery work,

(26:04):
sleeping, all of these types ofthings, and so when we come
back to that one truth, theone truth of how we need to show
up day in in a day outand align ourselves. That's how we are
able to then take ownership of thesevessels that we exist in, these bodies
that we exist in, that willbe here for a finite period of time,

(26:26):
but our souls will go on tosomewhere else. But the health of
our soul is what we have tosteward. We have to understand that.
And the moment that we can understandwhat's happening with ourselves is how we can
then steward the rest of our giftings, the rest of our talents, the
rest of our treasures to serve everybodyelse, because we were here to be

(26:48):
put in a place of service.And I don't care what that is.
I've worked with so many billionaires,so many people that have everything, and
I'll give you this example. Here. Had a guy probably six months ago,
seven months ago, come up andhe's sold two companies. Guy's worth
about five billion. He's got homesin every place that you could want,

(27:12):
Breckinridge, Hawaii, Miami, Italy. He's got four kids, a beautiful
wife, all the cars, allthe toys and he came and he's like,
justin, I'm just like there's somethingmissing, for something missing. And
I was like, oh, likea new car came out. I haven't
gotten that one yet. And he'slike, no, just something missing.

(27:36):
I was like, hey, likewhat's up. And he's like, I
need to lose thirty pounds. Iwas like, okay, sounds good.
I want to live longer. Iwant to be able to use everything but
that I have and make an impactin this world. And it's time for
me to start focusing on my health. Him, thinking health must be physical,

(27:57):
need to lose thirty pounds, saidlet's call this individual Clay. I
said, Clay, what's on theother side of the thirty pounds that isn't
available to you today? And hegoes, well, what do you mean
by that? I said, whenyou lose thirty pounds, what will you
have access to that you don't haveaccess to today. Let's get to the

(28:22):
real root. Let's get to thedesire that lies beyond this thirty pound goal.
And he got tears well up inhis eyes and he said, I
just want my son to see meas a as a real life superhero.
And I get I get goosebumps asI tell that story because it's so real
in how he like communicated it.And if we go back, I want

(28:45):
to break this down his heart.His sole desire was not to lose thirty
pounds. In fact, it wasto have his son see him as a
real life superhero. But because hewas, he was putting his health as
losing thirty pounds as his sole desire. His belief system. His mind thought,

(29:07):
hmm, I can't be happy untilI lose thirty pounds. But these
thirty pounds I've lost and gained backfifteen times before, and I really can't
find it there anyways. So I'mnot going to really stay consistent with any
of my habits, and I'm justgoing to go and do a yo yo
diet and just do a juice fastuntil I lose those thirty pounds and then
I'm going to go back to eatingthe normal way. I'm gonna get it
all back. And that constitutes myenvironment. So my soul is in constant

(29:30):
disarray, not knowing what's there.All of a sudden, we get him
down to the key desire, whichis he wants to be the superhero of
his kid's life much bigger, muchcore, much more of a root core
desire that changed his thought pattern.If I need to be the superhero of

(29:52):
my kid's life, if he wantsto see me this way, then it
has to Then I have to ultimatelychange the way that I'm thinking, and
I have to become my own superherofirst. Thus changes his behaviors, his
habits of waking up and working outand getting some recovery work in, and
eating the right way and stewarding hisbody the right way, his habits and

(30:15):
behaviors, and thus he had tochange some of the people he was hanging
around with. He had to changesome of the things he was listening to,
He had to change some of hisimmediate connection points. And all of
a sudden, he didn't lose thirtypounds, he lost sixty. And I
get this email on the first ofNovember and it says you're my hero,

(30:45):
and I was like, that's weird, okay, And I pop it up
and it's a picture, and it'sa picture of Clay in a Batman costume.
He dressed up as Batman for Halloweenwith his son, and his son
went as Little Batman and as Claywalked out of his room in this outfit.

(31:11):
His son didn't know he was doingit. His son goes, wow,
Dad, you're like a real lifesuperhero. And that was in the
email. And that is how thisconstruct of your soul of true health,

(31:33):
mind, body, heart and environmentconsists of everything together and metastasizes as true
health. You cannot only tackle onearea. We are integrative, holistic beings
that have to be treated as such. Mental, physical, spiritual, emotional
are all attached as one. Andwhen I got back on a call with

(31:57):
him in November, he's like,man, I am more content, more
at peace, and happier and lifeis working better than it ever has before.
It's not because he lost thirty pounds, well with sixty pounds. It's
not because he all of a suddengot another car or another business was winning.

(32:21):
All of that is great, butit's because for the first time,
everything in his life was in alignmentand was being treated holistically and in an
integrated way. And that's available toeach and every one of you guys.
That's available to everybody. But ittakes understanding what us as souls having a

(32:45):
human experience are actually made up ofand leaning into that desire that we have.
We were built to be great,We were built to be world class.
Mediocre not mediocre at anything, doesn'tmean we're meant to be excellent at

(33:06):
everything. It means we're meant tobe world class at certain things mentally,
physically, spiritually, emotionally, andthose have to be integrated together. But
it takes awareness of what is thatdesire for you, what lies at the
core, what lies at the heartof what you're wanting to accomplish, and
realizing that your body, your earthlyvessel, is the vehicle that you're going

(33:30):
to utilize to get to that desire. That is an incredible story. Honestly,
I got a little emotional listening toit, because you know, it's
because of the emotion that that's broughtin when when working with somebody on that
level. There's a couple of thingsthat I have in terms of questions here.

(33:52):
One of them is hopefully a simpleone, and then the other one
not so simple. Someone asked asimple one first, which is when you're
talking about breathing work, I'm interestedin that. Wim Hoffman was on Joe
Rogan's show, and you know,we learned a lot in terms of breathing
work from that and I ended upgoing on to his Instagram and all his

(34:15):
social media and trying to learn asmuch as I could. In terms of
breathing work, I don't really followhis techniques, but I have my own
technique where I take, especially whenI meditate, I do box breathing where
I breathe in and hold and release. But then I do another technique where
I actually hold for as long asI can and then I release, do

(34:37):
a couple more breathing or and thenrelease and hold as long as I can.
So I'm interested in but I don'thave a set routine. Let's say,
it's more of like what feels goodfor me in that moment when I'm
meditating. So I'm interested in someof the breathing exercises that you might do
or that you might share with ouraudience. Oh I love one thing that
you said, and this is somany people hate my answers because they sound

(35:00):
exactly like this is. You werelike, I just really do what feels
best for my body at the time, And that's literally the answer. That's
awesome that there is not one setthing that's best, I say. And
we'll get into this, but likered lights, Saana, cold tub,

(35:22):
dry needling, massage. All ofthese tools are great. They've all been
created out of an intention to doto do something great, which is to
help people. But not one toolis great for everyone, and not every
tool is great for everyone all thetime. That's something we have to wrap

(35:45):
our heads around, like the supplementcompanies, the diets, the nutrition,
the exercise, the and we cango through the controllables, the breathwork,
the meditation, like all this stuff. It's not great for everyone all the
time, even though they're all great, And so we have to understand what
our body's asking for, what ourbody is requiring, what our body is

(36:07):
saying, Hey, this, thisfeels good. This is actually putting me
back in a good space. Butthere's a couple things I can kind of
shed light on, and so youtalk to them. The whim Hoff breathing
method is it's more of a hypoxicbreathing method. What that means is you

(36:27):
actually build up carbon dioxide in thebody. So that's why you start to
feel tingling in the hands and maybea tingling in the face or a coolness
in the face. And what that'sdoing is it's creating a rush of oxygen.
When you stop and so your bodybecomes more efficient at carrying oxygen to

(36:47):
your brain and to your muscles,which is why it's an energetic breath.
After you've done it, you feelhey, like I'm energized, I feel
like mentally clear for the first time. And so when you think about an
upregulating breath or a down regulating breath, and this again can depend on whether
you're trying to stress relieve or whetheryou're trying to get yourself going during that

(37:07):
mid afternoon lull that you might befeeling. So in the if you're trying
to do an upregulating breath, you'regoing to want to inhale twice as long
as what your exhale is. Soyou might be inhaling for four and exhaling
for two, inhaling for four,exhaling for two, inhaling for four,
exhaling for two, or maybe it'sinhale for two exhale for one, and

(37:30):
so you're gonna be doubling the inhaleversus the exhale. If you want to
do a calming breath, just gonnaflip it, and you're gonna inhale for
two and exhale for four and theninhale for two, exhale for four,

(37:50):
and so whether you're trying to calmand be more of like a resting down
regulating breath or energize an upregulating breath, you'll just change the frequency. I
love box breathing. Box breathing isgreat. I love breath holds. And
you can add a breath hold atthe beginning, or at the midway point,

(38:13):
or at the end of any ofthese breathing sequences. We just talked
about the upregulating, down regulating,or box breathing. Literally anything goes.
It's just a matter of what feelsgreat for you and what kind of aligns
with your body. I love thatanswer. It's funny because I totally understand

(38:36):
why your clients might get a littlefrustrated with that answer. But the reason
why I love it is because Ithink that we speak so much, not
you and I, but we usea general society, speak so much in
generalizations and think that everything works foreveryone. And people will say, you
know, they'll they'll make a commenton something, oh, you should do,

(38:57):
and it's like, well, butthat might not work for me,
and I have learned to accept thatfor myself. But it's funny that I
asked the question, right, ButI have learned to accept that for myself
in terms of even my exercise routineis totally different than what it used to
be in the past. And it'sbecause I do what feels good for me
and I leave it there. Andit's also why Michael, as you kind

(39:20):
of start to learn your body andwe can kind of get into even like
some of the testing that we doand some of like we can get into
like why HIV and A controllables arethe base of the pyramid. Understanding your
body here and when we can figurethis out. Okay, now let's get
our testing in DNAP, genetic cellulartesting, got biopaneling understanding, Okay,
what nutritional protocols, supplementation protocols,recovery protocols will be more specific for me?

(39:45):
And then what tools can help mewith this? And so I now
build out my plan. And it'snever as abstract as I'm saying here.
We always have like a framework thatwe're working off of for each individual.
Is it going to be like froman exercise point, do we need to
be more zoned to cardio based threedays a week or do we go more
hit three days a week? Ordo we combine those or like what's what

(40:08):
are we trying to accomplish? Whatadaptation are we trying to get to.
But also let's take into consideration whatour lifestyle looks like, what do we
desire from a lifestyle aspect, Andso when we start building all of these
components in we start to see puzzlepieces fit together for the first time.
Because as much as you talked aboutlike in generalizations where there's three things that

(40:30):
really end up happening in the worldand you can you can, I mean,
I think this will resonate with peopleas we start talking about this is
number one is like traditional medicine onlymanages symptoms, and so like doctors have
less than ten minutes with each patientand really say, hey, go do

(40:52):
these fifteen things and come and seeme next year, next year, and
we'll see where everything goes. Butthen we've got these wearable devices that all
of this data to you, butthere's no insights. And so it's like,
hey, your deep sleep was eightpercent worse last night, but why
was it eight percent worse? Whatdo I do about it? I know

(41:12):
I slept well, I don't feelwell. I don't need a device to
tell me that I slept poorly.And then you've got these influencers that are
shooting advice on their phones that say, hey, this supplement or this workout
routine or this travel protocol is goingto change your life. But they shoot
the advice without any type of context. And so each one of us deserves

(41:37):
to have a system and a processthat takes personalization holistically integrated and ultimately is
systematic that's free of gimmicks, freeof generalizations to you, because I mean
it goes back to our tagline iseverybody is different, and you have to

(41:57):
own you're different to ultimately realize theseresults that are sustainable. You're you're reminding
me of the people that you workwith, which which I'm very interested in
right now because we could we coulduse me as an example. But what
fun is that you have? Youhave worked with olympians and NHL stars and
NFL stars and the rest, andI'm sure even more than that. And

(42:21):
again, we could name this thisunknown athlete Clay or give it a feminine
name. He was he was Claywas actually a businessman. And and I'll
be completely transparent here is I startedin sports. That's the only people I
worked with. Okay, this storywill kind of bring us whole circle.
I coologize for. But after spendingfifteen years in collegiate and professional sports as

(42:46):
a performance director, I saw howthere was data being pulled, all types
of data, but the end resultwas always a cook cutter approach. You
were at training camp, you'd getall of this data back from people.
You had all of this information,but yet everybody had the same supplementation,

(43:10):
nutrition, workout, recovery plan.We all practice the same at the NHL
level. That's how things operated atthe profession. In the NBA level,
that's how everything operated and what mygoal was. And this is coming in
remember twenty thirteen, Like this wasn'tcool then, like there was no This

(43:30):
was very different, and so Igot a lot of pushback, a lot
of oh, you're being soft andall of these components. But ultimately,
now that's how things are hard beingdone. And in twenty nineteen, twenty
twenty, again I had a encounterwith God and he said to me,
he said, justin you've been sofaithful and you have served the audience you've

(43:53):
wanted to serve really well. Butit's now time to go serve the people.
That I want you to serve andthose people have become and again my
desires to redeem the health of theworld through helping people to take ownership of
their health again. And when Isay health, that's holistically integrated all four

(44:15):
components. And it's the business owners, it's the entrepreneurs, it's the executives
that have ultimately felt they've had togive up their health, exchange their health
for their mission. And it's actuallythe opposite is that if we can restore
their health, they can thirty sixtyninety x their impact on their mission.

(44:38):
Well one, as an entrepreneur,I love that because we need it,
and I got some stuff there.Yeah, you know, I'm an NBA
guy, and so for me,you know, I follow Lebron James and
I see that he's doing things differentthan all the other athletes out there,
and everybody knows it, and yetthey're still not adapting to it. So
I didn't know if maybe you workedwith somebody on a one off level and

(44:59):
athlete on a one off level onsome of the things that we just talked
about in terms of being able toreally dig into their DNA as you talked
about, and be able to understandtheir sleep habits and really fine tune things
to a point where they actually experiencedhuge levels of growth as an athlete.
And if I can give you somecontext to that for me, and that's

(45:21):
why I said, you know,for me, it is, you know,
by understanding my physical health and mymental health has improved my basketball abilities.
So I'm forty one. I playedin a men's league, and I
also play in a Sunday league.And for me, I've never been the
most skilled and talented basketball player,and so I always had to focus on

(45:45):
my physicality, on being able tosprint fast, run, play hard,
get rebounds, go for the looseballs and all that stuff. And as
you get older, obviously you couldimagine it gets harder. And so I
had made a commitment to myself verymuch like Clay. I was like,
you know what, I'm gonna losesome weight so I could on faster.
So I had this desire to runfaster, and then it became like,

(46:05):
I want to actually improve my healthso that I could be a better athlete.
And I started doing that and thenI was like, well, I'm
doing all this meditation work for work, for like to decompress, to come
to do stress. I was like, what if I do some manifestation work
in the morning before basketball and somemeditation work before basketball, and like amazing,

(46:25):
Like I became more offensive, likein other words, being able to
score more, being higher efficiency onthe court, just a better player,
to the point where guys were comingto me and going like Mike, what
are you doing? And I waslike, honestly, like I manifested this
this morning. I saw myself comeand cut through the lane and I was
going to do this hop step andthen into the drive. And I did
it like three times that morning.So I'm interested. So that was just

(46:50):
awesome, Right, So it actuallyworks with me personally, So I'm interested
on a high level if there wasanybody like that or even yourself that you've
experienced that with Hunts and it's unique. What we've kind of said is performance
can't be realized until health is optimized, and health is the ultimate performance enhancer.

(47:16):
And we've actually just completed a studyat Eastern Washington University where we worked
with their entire basketball and football teamsand we didn't change anything from how they
trained in the weight room, nothingwith how they trained to practice. All
we focused on was HRV in thecontrollables and focusing on increasing HRV basically increasing

(47:40):
stress loads, stress capacities through habitstructures in the eight controllables exercise, nutrition,
sleep, hydration, environment, mindset, self care, and hydration.
And when you looked at these eightcontrollables and you saw the increases, we
then did a series of baseline testsof strength, of power, of speed,

(48:04):
agility, and across the board,everything went up. No training changes,
no practice changes, simply because weoptimized health. And that goes right
back to what you just talked aboutis knowing that health is mental, physical,
spiritual, emotional. It's a wholething. It's all encompassing, it's
all integrated. When you focus onhealth and you become a healthier person,

(48:30):
you can also become a better athlete. You can also become a substitute any
word there. You become a healthierperson, you become a better dad,
you become a healthier person, Youbecome a better business owner, you become
a better better person, you becomea healthier person, you become a better
entrepreneur, you name it. Theperformance outcome is greater when you become healthier,

(48:57):
and we I think it's becoming moremore known or you hear it more
and more like health is the ultimateform of wealth. Health is something I'm
really focused on. I know theimportance of health. I think COVID kind
of accelerated that for people and kindof its realization. But when you kind
of take a step back and wedive deeper into this, I actually during

(49:19):
one of my keynotes, I broughtthis up and kind of tested it out
for the first time and it hitpretty well, so hopefully it lands for
your audience. Here is as businessowners and entrepreneurs, we see time as
the greatest asset that we have,which is true and health we can let's
just call it. Let's still sayit's the biggest form of wealth. Right,

(49:39):
Health is wealth awesome. But wedon't focus on health until it impacts
our asset. We don't focus onhealth until we're out three days with a
cold. We don't focus on healthuntil we have to go in for that
surgery that keeps us out for amonth. We don't focus on health until

(50:00):
our business partner gets really sick andactually has to take a step back and
it kind of scares us. Wedon't focus on health and we're not proactive
with it until it affects our asset. But just like and again, if
we're a business an entrepreneurship focused audience, here we know who ed my let

(50:22):
is. Ed my let talks allabout the power of one more, being
able to do one more rep,being able to do start one more business,
being able to send one more email, being able to have one more
conversation with that loved one. Whatif? What if your opportunity for one

(50:44):
more came twenty years too soon?How much less impact can you have on
this world? How much less ofyour calling will you actually have developed?
How much less of life will youhave experienced simply because you didn't prioritize your
health, which, at the endof the day is the one thing that's

(51:06):
keeping your vessel going. For youto realize everything that God has put on
your life to be great and excellentand outstanding at right and we can and
when we can and when we canreally harness that, It's like, man,

(51:27):
why wouldn't I lean into this alittle bit more? Why wouldn't I
put a little bit more focus onthis? Why wouldn't I take ownership of
my own health and stop putting itin somebody else's hands and knowing that I'm
just living in this space of fakehealth. There's a continue I talk about.
On the far left side is deathand disease, and on the far
right side is true health. Andin the middle is this space space of

(51:52):
fake health. And this is whereninety percent of people live disease free but
symptom full anxiety, headaches, nausea, bloating brain fog, body aches,
can't sleep, chronic fatigue. Thisis where people live in this ninety percent

(52:13):
space. And the only thing thatdetermines whether you go left or whether you
go right to true health or todeath and disease is how long you spend
in fake health, because the windowstarts to close of where it goes from
prevention which puts you into true health, or the window closes and you have

(52:37):
to go to treatment. And thatis the thing is we feel like we've
everybody's telling us that, oh,low energy, it's just a part of
being an entrepreneur. Oh that thatlittle weight gain you get, just part
of owning a business, traveling allthe time. Oh, be able to

(53:00):
have the mental clarity, that's justa part of aging. They're all lies,
all lies. What they actually areis their signs of disease. That's
what they are. It's a signof fake health. And you're in the
middle of the fake health continuum,and we need to pull you from there
and bring you into this space oftrue health because there is so much more

(53:22):
life for you to live and somuch more impact for you to have that's
available to you. It's just wehaven't created the ecosystem that can actually provide
that for you. Well, theyhaven't found it yet, because that's what
you do to own it, right, that's the ecosystem that was That's that's

(53:43):
been the mission, and that's ultimatelybeen what we've been able to put together,
which has been again by just thegrace of God, that we've been
able to bring this together and impactpeople at the level that we have.
It's incredible because because part of whatI was thinking about too in all of
this, I mean, we haven'teven gotten to one of the most impactful

(54:06):
stories I've I feel like I've readfrom from your bios yet we will in
a second. But one of thequestions I was going to ask you was
about as an entrepreneur, as abusiness owner, as a community leader,
as as a as a mom.As you said, as a as a
you know, stay at home dad, whatever whatever it is that you're doing
in your life, this issue oftime comes up and it goes and the

(54:29):
story that is told and you andI know it very well, and sometimes
I tell it to myself too,is I don't have time to go for
a walk today. I don't havetime to eat that healthy food today.
I don't have time to sleep anextra hour today. And so you kind
of answered it there, But Iam interested in in how we get the

(54:50):
starting point to this entrepreneur, tothis person that we're speaking to, because
you know, look, I'm boughtin, right like, so I look
up this stuff on my own.I'm reading books on it, I'm listening
to podcasts, I'm speaking to peoplelike you on it right and I'm trying
to learn more. And I certainlyhave my own personal questions for you.
But what about the person who's listeningto my pod to our podcast, our

(55:12):
show right now, and they're like, you know, Michael brings on all
these entrepreneurs and they talk about businessand they're helping me succeed in my business.
And all of a sudden, herecomes this guy and he's talking about
I got to sleep more and Igot to get more healthy. I'm not
ready for that. I don't havetime for that. How do we get
them to understand how I mean?And you just did, by the way,
So I'm really just kind of likeexpanding on it just a little bit,
maybe maybe not expanding, maybe bringingit to a one oh one level

(55:35):
of like intro class like step onejust hit set the alarm for a little
bit later. I don't know.You tell me. So. It's a
great question, and there's a coupleof things, a couple of ways I'm
going to address it. Number one, this I know the way that like
I can talk and kind of theway that it kind of gets perceived from

(55:57):
somebody who's not even it hasn't evenstepped into the thing yet. It can
seem overwhelming, and it can seemlike, oh my gosh, like I
have to create this change overnight.The answer is no. Like if you
were if if you were to say, hey, I need to start a
business tomorrow, and you're like,hey, these are all the steps to
do it. This is how youcreate a really successful business. Somebody are

(56:17):
like, there's no way I'm evergoing to start a business, and you're
like, no, it's actually prettysimple. You just have to figure out,
like what your idea is, what'sthe desire that you want to that
you want to do, and thenjust take step one, which is maybe
put up a website, maybe figureout your delivery system. Is it a
product or is it a service?Like like, let's just start with something,

(56:38):
but we can't but we can't tellyou what that something is. We
have to understand where you are first. The same thing here is we have
to get down to the core rootof your desire, like what do you
deeply desire? And I would tellpeople if you don't know what you deeply

(56:59):
desire, and you don't desire tobe truly healthy, then don't start.
Don't start yet because it's going tobe really frustrating for you, and you'll
get back on You'll get on thetrain and off the train, on the
train and off the train, anddon't start. But when you truly can
sit back and go, hey,this, your priorities will all of a

(57:22):
sudden start to shift and that ninetyminutes of Netflix that you watch at night,
maybe twenty minutes of it, turnsinto preparing a lunch for you tomorrow.
The three hours of emails that yousend right up until when you go
to bed, maybe you only doit for two hours, and that last

(57:46):
actually preparing for sleep, Preparing forone of the most restorative processes that actually
happens in our body that allows youto be more aware, more mentally alert,
and at a higher capacity for thenext day, so that that three
hours of emails you have to sendactually only is one hour of emails because
you got so much more done duringthe day because you were a better version

(58:06):
of you. There was a story. It was twenty sixteen, and it
was in my sixth year in theleague, and I was looking at a
whole bunch of data. Like myroutine was, We'd play the game,
I'd go live with the data I'dbe given in game feedback to the coaching

(58:28):
staff sudjusting things live, and thenI'd watch the game after for individual players,
impair the data up to the actualvideo sequence, and make notes for
what we were doing the next day. So I was usually up till three
three point thirty in the morning,only to be at the rink for seven
o'clock for morning meetings with the coachesand keeping it going and at game like
fifty five, our head coach cameup to us. We were on a

(58:52):
road trip. We were in SanJose. He came up to me and
he tapped me on the shoulder andhe goes, hey, dude, I
got to tell you, so don'ttake this the wrong way. You're brilliant,
You're amazing at what you do.But I'm intelligent and less excellent at

(59:12):
what they do at one hundred percentof their capacity than what I'm getting from
you right now. Is really notan optimal baseline to just transcend any day
to day experience. And anybody who'sspace right now that doesn't have the desire,
it's not necessarily that there's not thedesire, that there's a sense of.

(59:35):
And I'll tell this other story andI kind of come back to this
all the time. Is health islike this facade that's hard to like sink
our teeth into. We know whatit looks like, we know ask that
we have that we don't have theafternoon lull. We go all day long.
We come home at night. We'vegot energy to play with our kids,
energy to be with our spouse.We put our head on our pillow
at night. We fall asleep reallyquickly. We sleep deeply, and we

(59:58):
wake up already to do it thenext day. You know what that looks
like. But the issue is thatwe don't know where we are today,
and because we don't know where weare today, we don't know what action
steps to take. When I wasat the Mall, West Edmonton Mall,
biggest mall in the world, liketwo hundred and forty three phases, got
a water park, galaxy land,skating rinks, movie theater, golf course

(01:00:21):
all inside this place. It's inmy hometown. Drove parked outside of the
water park D three, big redsign. I park there, I walk
into the mall, I do mything for a couple hours, and as
I'm coming out, I'm like,man, I have no idea where my
car is. I know it's atoutside the water park at D three,

(01:00:43):
and so I go up to thisbig sign, big sign inside the mall.
It's the directory And Michael, what'sthe most important thing that I looked
at on that sign? I'm assumingthe key would be the most important thing.
I don't know. The most importantthing is that big red dot that

(01:01:05):
says you are here. Okay,yeah, that makes sense, because as
soon as I look at that reddot that says you are here. I'm
like, oh, there is thewater park and the parking lot, but
here's where I am. So allI have to do is go up and
take a left, and I'm there. And for us, because we don't

(01:01:29):
know where we are, or we'refearful of identifying where we are, all
we do is we keep this ideaof what we want it to look like
and keep trying random things left,right, and center. But we're caught
in the tornado of confusion, andthis tornado that never actually works. Because

(01:01:52):
I could have stayed in that malland kept going left, right, left,
right, up the escalator, downthe escalator, back this phase.
I think it's over here, Ithink I remember, I'm just looking for
D three outside the water park,right, I'd continue to be lost.
And that's how we operate is weknow what energy looks like, we know
what health looks like, we knowwhat we want it to be like.

(01:02:15):
But because we don't know where weare today, it can become very simple.
Michael, go straight ahead for aboutthree weeks, turn left, go
straight for another two weeks, andturn right, and there you're there.
But instead we're going left, right, left, right, straight backwards,

(01:02:37):
up, down, lay down,up, down, like and and a
year later, we're still in thesame tornado, and we're just like,
I can't figure this health thing out. I give up. I can't.
I'm gonna follow I follow these things. I'm really regimented, I'm really detail
oriented, I'm really I deprive myself. But I don't feel any better than
when I don't do anything. SoI'm just gonna do my own thing and
just do nothing and just not haveto worry about it because I'm in the

(01:03:00):
same place anyways. I think that'sa very good description of how to get
started, and breaking it down intowhat came to mind for me when you
were talking about just starting with onething or starting small or starting simple,
is also just habit stacking, inthat you know, essentially that's what that

(01:03:20):
person is doing or that example isdoing. Is your habit stacking. You've
created a habit of checking your emailstill one o'clock in the morning and watching
Netflix, and all of those arehabits that you've stacked of being able to
watch Netflix and check your emails orwhatever it is, right, and all
you're doing is when you cut thatpiece out, like what you just talked
about is you're creating another habit andyou're putting it in there and you're implementing

(01:03:40):
it, and so your habit stacking, and so you can add other habits,
other good healthy habits to all ofthat. Another thing I want to
add to what you just said there. It's funny because you caught me off
guard because I'm listening to you andyou're like, Michael, where where do
we look at on the map?And I go the key And while you
were describing the rest of it,I'm like, boy, I feel like
a dummy right now not knowing theanswer. But then I started realizing when

(01:04:02):
you're talking about the tornado, isthat one of the other things that we're
looking for is the solution. Andthat's probably like where I was stuck in
that story there was I was like, well, what's the solution? How
do we get to D three?And to me, that's the key,
right, The key is the solution. It's giving us the answers to the
problem that we're trying to solve.And I think that that's also what we
get hung up on, is we'rejust looking for the solution when we don't

(01:04:25):
even know where we are. Sosolution to what right I want to go
down. Well, I got toask this question about health because what we're
here and I want to ask thisis so I started doing interminute fasting,
and in my path of interminute fastingwhere I no longer eat for several hours

(01:04:47):
throughout my day than I have thislike a couple hour period where I eat
and then I go again. Andobviously, day after day, I actually
have felt more energy. I actuallyhave don't have the lull that we were
speaking about, the after noon lull. I feel like great, I'm exercising
at a higher level than I everhave. I've I've lost a ton of

(01:05:08):
weight, which was originally the goalbut is no longer. There's just so
many I'm feeling so many positive benefitsfrom it, to the point where I
actually started looking up information on it, some more information on it and learning
about katosis and getting my body intoa state of katosis, which remove moves
brain fog. From what I understandby the way, I want you to

(01:05:28):
to kind of like help me makesure this is accurate or not, but
removing brain fog helping me function betterat a higher level. And so I'm
interested in your opinion on this,and it's intermittent fasting and the state of
katosis that I'm speaking to. Yeah, it's it's unique when you start talking
about an interimete fasting, and again, I love it. I think it's

(01:05:49):
a great tool. There's there's awhole slew of reasons why you should fast,
and it's there's a lot of spiritualcoons to it. There's a lot
of mental and emotional components to it, and then obviously there's physical benefits as
well. The ones you're talking tocome back to this the reason why it's

(01:06:11):
kind of been taken out of context, to be honest with you, and
I'll kind of come back into thisas to why if you go back to
when they used to fast for spiritualreasons, it was creating connection to higher
power. And the reason that youwould do that was you had to forego

(01:06:34):
something and thus fill it with somethingelse, depend on something else. Then,
when you actually take a look atlike how the night and the day
started in terms of like feeding windows, when the sun used to go down,
there wasn't lights, there wasn't electricity, there wasn't all these things.
So hey, lights down, sunsdown, sunsets, We're going to stop

(01:06:55):
eating because there's no way to preparefood. There's not really any other way
to like have a big meal andthen sun comes up, Hey it's time
to eat again, and away wego and we break our fast. But
now we're eating so often that ourwindows have gotten so large, and so
this intermittent fasting component is really justbringing us back to the normal sea that

(01:07:18):
we should be eating at. Andif you come back into even sleeping,
there's a simple three to one frameworkthat I use for sleeping. If you
can get a consistent sleep and waketime, that will transcend your ability to
get into deep stages of sleep becauseit's going to start to regulate hormonal rhythms,
so melatonin quarters all specifically, Soif you say you go to bed

(01:07:40):
at ten pm every single night,there's a three two one rule. So
three hours before bed, eliminate allmajor meals, So all major meals,
all any hard solid food should stopgoing into your body at seven pm,
two hours before bed. Stop andeliminate any type of work or hard brain
I problem solving skills at So that'seight pm, one hour before bed.

(01:08:04):
You want to eliminate any type ofred light, blue light, and get
into some type of night routine,so I call it a parasympathetic buffet.
So anything that's going to stimulate yourparasympathetic nervous system and get you into that
rest and digest mode. It couldbe meditation, it could be breathwork.

(01:08:25):
It could be stretching, it couldbe reading, it could be going for
a walk, it could anything likethat. It could be a sauna.
And if you follow that, thereason we do that is when we eat
food, it increases cortisol levels andincreases the need to start digesting Again.
There's four hundred times more melatonin producedin our gut than by the pineal gland

(01:08:45):
in our brain. So if we'reeating laid into the evening, we're not
digesting food, we're not actually utilizingit properly, and it's also going to
disrupt our sleep patterns the next night. If we disrupt our sleep patterns,
we're not actually going to get intodeep restorative states, which is going to
create an imbalance in the grellin thatexists in our mind, which is your
society symptom, which allows you throughoutthe day to feel satiated and feel full,

(01:09:08):
which is why when we're on sleepdeprivation, we always feel hungry because
our body's like, hey, Ineed more sugar, I need to get
going, and so you just startovereating. And it's a cyclical cycle.
So if we follow this three twoone rule, seven pm at night we
should stop eating. Well, nowlet's say we get up at six am

(01:09:30):
in the morning, six am,we get our workout in, we get
some emails done, and we nowgo and eat at let's just call it
nine am. Well, what havewe naturally created. We've naturally created an
inter minute fast. But what mostof us do is we'll eat dinner at

(01:09:53):
six, seven o'clock, maybe eight. We'll then have a snack at nine,
nine thirty ten o'clock, and thenall of a sudden, we cup
at six and the first thing wedo against we grab food again. And
so we're only giving ourselves six seven, eight hours at most, not having
food going into our body that ithas to digest. So it's constantly having
to break down food, constantly havingto go through that stress activity and stress

(01:10:18):
is not like a light switch.It's a dimmer switch. It either increases
or decreases as the capacity increases,so that added stress puts us into another
state of chronic stress overload. Whichis going to decrease HRV and so,
which is going to decrease immune function, which is going to decrease metabolic rates,

(01:10:41):
which is going to decrease sleep quality, which is going to decrease ability
to handle mental, physical, spiritual, and emotional stressors in other areas of
our life. And so when wecan get really specific on these windows and
again, inn manifaesting's great, We'vejust put a term to it, but
all it really is is living theway which we're supposed to be living.
And this is also why I'm alittle bit opinionated on when people should be

(01:11:05):
doing interminute fasting. Is that,like I see it. I see it
all the time. People are likestarving themselves until two o'clock in the afternoon,
but then they're stuffing their face rightup until the moment they go to
bed, and they're like, yeah, I'm intermitted fasting kind of right now.
You're you just ate like a pizzaand you're now gonna go put your

(01:11:29):
head on your pillow. How welldo you think you're gonna sleep? Yeah,
well, I'm intermittent fasting, andthen I'm gonna grind through the entire
morning and be in a state oflike like brain fog until about eleven AM,
and I'm gonna start feeling good andthen I'm gonna start eating again at
too. And if we actually flipthe component of that, flip the way
we think about this and we focusedmuch more on the three two one rule

(01:11:57):
and the morning three hour time window, we naturally create a much more circadian
rhythm built intermittent fast which is againintegrated, holistic and in alignment with the
rest of how our body works,which goes back to holistic and integrated overall

(01:12:18):
health. Thank you for that.That's that's incredible. I want you to
know that I do eat very healthywhen I break my fast. I did
learn the hard way of stuffing myface and that was it actually does not
feel good. And so that thatactually is what led me down the path
to find more information on you know, I started googling and going to doctor

(01:12:40):
and research papers. That is whenI googled. I just want to be
clear on that. I'm just notgoing to name sources here, but I
asking, you know, what shouldI eat when I break a fast?
And it was very high in vegetables, very high in nutrients first like really
under break you know, digestible nutrientsand making it really simple. So I
do eat healthy, all right.So I want to jump into this story

(01:13:00):
because this one it's on your website, but it was just I couldn't believe
it when I read the whole thing. I was like, did that really
happen? So what reminded me ofthis story to bring up for you is
when you were talking to us aboutthe story about Clay and you said,
what's on the other side of thatthirty pounds? You know what it's on
the other side of that, andthat if you realize that you can actually

(01:13:23):
have that now before even losing tothirty pounds. And so what that makes
me think about is the idea ofliving into the person we want to become
is stepping into that greatness now andnot waiting for the big paycheck, not
waiting for the job opportunity. AndI'm going to tee you up right here
in terms of not waiting for theroom to be full. I love that.

(01:13:47):
So it was my third book.I had just left the NHL.
It was twenty nineteen, twenty twenty, and I was doing a book launch,
found myself in New York City.My wife was there and at this

(01:14:09):
point in time, you have tokind of understand I just left the NHL,
had really left my entire identity behind. That's all I'd ever want to
do from a kid, was likebeing the NHL, and I was living
that life, and I had steppedaway. Going into my book launch,
I rented out the Lulu Lemon headquartersin New York City right on Broadway and

(01:14:34):
had invited a bunch of sponsors,had a couple of keynote guests there.
Pat Davidson was coming and doing alittle guest keynote for us, and we
had marketed it all, sent itout to the Lululemon email list, had
sent it out to put some invitesout and had I think there was something

(01:14:57):
The room could hold one hundred people. We had like seven RSVPs. Is
like yeah, we're in. Thisis cool. So I'm like amazing,
Like this will be Fun'd be ableto talk and get the message out and
tell a story. We'd flown ina camera crew, a couple of sponsors
and show up on game day andstart setting up the room for about half

(01:15:25):
an hour out of starting and there'snobody there. It's just our team.
There's about twelve people around and I'mlike, okay, cool, like I'm
sure they'll come. Get about tenminutes out, still nobody here. I'm
like, go downstairs, like somebody, stand by the main door, because

(01:15:45):
in the HQ there's like you haveto walk through the level lulument store to
then go upstairs into like the offices. I'm like, maybe they're just shopping
or like maybe they're confused, eventhough there was signs down there, but
I was like, let's just gostand down there anyways. Nothing, No,
hey, are you here for thebook signing? And like the keynote

(01:16:08):
opention? No, what is that? Oh sorry, you're not our person.
An hour passed the start time.I finally go, man, nobody's
coming, like nobody, like nota soul. And you can imagine how,

(01:16:30):
like, gosh, I get emotionaljust talk about it. You can
imagine my embarrassment. You can imaginemy just disbelief that not a soul came.
And I had a decision to makebecause I walked back upstairs. We
could have just packed it up andsaid, oh well sorry guys, too

(01:16:53):
bad, or we could have continuedon, gotten their footage and presented to
an empty room. And I gotup there and it took every ounce of
me to say, all right,we're gonna carry on as if the room's
full. I got a camera guywho laughed at me and said, bro,

(01:17:15):
you're gonna pay me for this?Still right? And I was like,
yes, I'll pay you for this. Continued on, presented as if
the room was full, and gotpictures, got video, and a moment
it ended, I packed up,I went home, and I cried the
entire room, with the entire tripback to my apartment where my wife was.

(01:17:43):
And I got there and she hadn'tShe didn't come either because she was
like, oh, there's gonna beseventy five people, it'll be fine,
and she had like her parents intown. So I was like, okay,
you do that, you do yourthing. And I got there,
she's like, how was it?And I'm just sobbing and she's like,
oh no, And so I couldn'teven get my wife to come, but

(01:18:04):
it was And that was that's whatit was like. And so the one
thing that I had said at thevery end of my my presentation, as
I said to everybody, I said, you guys, just wait, there'll
be a day when this room's full. And again guy rolls his eyes because
Okay, yeah, sure, likeI've heard it before, but in my

(01:18:26):
soul I knew that it was justa matter of time and that this was
something that I needed to go throughto test me if this is something that
I was willing to put the time, effort and attention to and if it
was something I truly desired. Mygoodness, I I uh, I could

(01:18:47):
feel that. I felt it whenyou first started telling the story. I
was like, Okay, he's gotsome emotion behind this. It's it's a
feeling. I mean, I'm thinkingabout the capital investment that went into the
room for you, of like thepromotion everything. There's so much behind this.

(01:19:09):
You know. I've put on verysmall events. I'm not an author
or anything. I've put on somesmall events. And I remember telling Katie,
who does all of the marketing forme and much much more. She's
like my director of marketing and shelistens to the podcast. So shout out
Katie. I told her. Isaid, Katie, I don't care what
happens. I will drive in Newpaulse in a van, driving up,

(01:19:30):
down, up and down Main Streetto put bring people into the room.
We've got to get people into theroom. And you know, unfortunately I
had to cancel that event. Ihad three panelists that we're going to travel
to come and share their stories,and I couldn't bear it to do it
to an empty room, so werescheduled. But I can feel that pain,

(01:19:51):
man, and it's so hard.You feel there's letdown. There's so
much happening there of you know,where we are my people? Well,
where are the people that my supporters, my raw raw people? Where are
they? And so there's that disappointmentand you know that they still support you.
And something else was going on,like you said, like you know,
we give the past to certain lovedones, but it still hurts.

(01:20:14):
And so I feel your pain thereand I want to I'll even touch on
this a little bit more, michaelieveinto what you said, is you go
back. This was like I said, twenty nineteen, twenty twenty, and
a lot has changed in my lifein three years. And if I was
being completely honest with myself and Itake a look back and I remember the
soul, heart, mind, bodyand environment, which is your relationships of

(01:20:35):
choice and relationships of family. There'sbeen a lot of re alignment there.
And the people who I was hangingout with the people who was in my
ecosystem, who I would call mybest friends. Then really I started to
learn and understand that my friends weremy friends because of the NHL logo and

(01:20:57):
the prestige and what that came with. And as I started to realign my
soul from an environment and friendship standpointand invest in those relationships that mattered,
the ones that fed us both backand forth reciprocally that room, we just

(01:21:20):
did an event with I think fourhundred people that was filled with four emails
from my best friends. And Icall my best friends people that I've met
in the last six to eighteen months. And it's only because you've become realigned

(01:21:43):
with true soul connection. Yeah,And that's where I was going with this
too, in that how you moveon and so you find the right people
right like you find you start aligningwith the people. There's just there's there
is so much to learn from thatexperience and I'm interested in and you kind

(01:22:04):
of just shared a little bit rightthere with filling the room with the right
people. What your maybe your secondbiggest learning is from that experience. I
mean, if you desired enough,and it's something that is truly in service
of others. Just be patient becausethe answer may not be yes, but

(01:22:31):
the answer isn't no. The answeris just not right now. And as
long as your desire is deep enough, as long as your desire is great
enough, as long as your desireis out of service for other people,
it's going to create a mindset ofinevitable. And having an inevitable mindset is

(01:22:55):
a dangerous person because it's not amatter of if, it's just a matter
of when. And hang on forthe ride. That's tremendous. I'm I'm
really enjoying our conversation, but Iknow you've got a ton going on,
and so as we conclude here,uh, in this conversation, you have

(01:23:20):
this. You know you're an author, you're a podcaster. I just listened
to an episode this morning. Iwas like, I was waiting for the
guests to come on. I waslike, no, it's it's just him.
I was like, all right,we're gonna have some fun today.
This is gonna be awesome. It'sso nice. I was just telling Uncle
Mike, the producer to this show, to the Michael list Mesito Show.

(01:23:41):
I was just telling him. Isaid, I'm excited to meet this guy.
He's an author, he's a podcasterand you know keynote. There's like
almost nothing this guy doesn't do.So I couldn't wait to meet you.
So I'm I'm I'm excited. I'mI'm you know, kind of gushing a
little bit here, but I wantto get to your app where you've also
created an app where people can kindof dive in. Now, could you

(01:24:04):
just I didn't get to download theapp quite yet, to be frank,
you know, I just started takinga look at everything. Tell us a
little bit about this app. Howcan people get their hands on it?
What kind of experience should they belooking forward to? Yeah, so it's
called the own it app, andit really helps you understand heart rate variability

(01:24:24):
at its core and what it's allabout. It can it brings in data
from any wearable piece of technology,so your Apple watch, your FIP at
your pole, your garment, andyour whoop, your aura where they've made
it very confusing. They've turned thesesimple numbers, simple metrics, into these
algorithms that are including of all thesethings like what's your readiness score and what's

(01:24:45):
your recovery score and what's your sleepscore. It's like, well, I
don't sleep to get a score.I sleep to sleep. I don't recover
to get a score. Like myheart rate doesn't have a score, it
has a number, so give methe number. Like let's go off of
truth here, let's not make stuffup. That's where people get confused is

(01:25:08):
when we start to say what thesedifferent things are. So what we do
is we pull raw data, rawdata being HRV, we teach you what
it is, but then we giveyou habits based on the controllables that then
allow you to articulate what they shouldor should not do for you on a
day to day basis. So,for example, if you were to go

(01:25:30):
and attach your wearable device and choosesleep as a controllable that you really wanted
to focus on, and you institutedthe three two one rule three hours before
bed, no food, two hoursbefore bed, no deep decision, stop
working, one hour before bed,no blue light, and start your para
sympathetic night routine, and you adhereto these and you would check them off

(01:25:56):
and you'd get little push notifications andyou were have a high amount of adherence.
What it would start to do wouldstart to say, hey, Michael,
based upon the last three days,the last five days, the last
week, the last month, howeverlong you've been doing this, you've seen
a twenty seven percent increase in HRVand thus an increase in resiliency by focusing
on these three habits, but overthe last But then say you stop doing

(01:26:20):
these habits and you get a littlebit inconsistent, and they'll say, hey,
Michael, the last week, youhaven't been consistent with the second habit
structure, which is two hours beforebed, stop working because you're working late
and you haven't checked that off.You haven't adhered to it, and you're
going to see, Hey, yourHIV's actually dropped eleven percent over the last

(01:26:43):
week by taking that habit out,And so it starts to click and resonate
in your mind. Man, thathabit actually does move the needle for me,
that habit is actually important for whatI'm trying to do and what I'm
trying to accomplish, and so itagain takes a little bit more priority.
That's great. So it's kind oflike the training wiel to getting us to
wear the optimal health that we've beentalking about this whole time. Really awesome.

(01:27:04):
Where can people find the app?Where can they get it? Yeah,
just go on to just simply goonto the Apple Store or yeah cool,
so any anywhere that that you getyour apps from, and it's called
own it, and then just downloadthe app and you can use the code

(01:27:28):
own it client and and be ableto get full access. Awesome, awesome
own it client. So I knowthat we have a lot more to talk
about in terms of starting your ownapp, you know, doing the things
that you're doing now in the spacethat you're doing. We haven't even dove
into that yet, and I'd loveto invite you on to come on another

(01:27:49):
day and in that podcast episode wejust dig into creating an app and all
the other stuff. What do youthink? Oh, I'd love it.
I think it'd be a to divedeeper into this and really give people a
true framework of Okay, what doesthis look like? Where can I start?
What is HRV all about? Whatare these pillars? And how can

(01:28:11):
I start to escalate my journey sothat I can take ownership of my health?
Again? Awesome, awesome, SoI'm going to have to have you
on for that. So my finalquestion to you is I'm going to go
back to little eleven year old Justinand and the little dream boy there,
and the question is do you feellike you're responding in the way that God

(01:28:34):
wanted you to respond? Yeah?Yeah, I think I heard this the
other day from Rich Wilkerson, who'sjust my spiritual mentor and a brilliant,
brilliant man, and he said,spiritual maturity is decreasing the time to obedience.

(01:28:54):
And I feel like that's just somethingthat has happened in me, and
it happened at a younger age andgoing forward for anybody else out there,
is listening to your desires, listeningto those those callings, listening to those
feelings that you have are just whispersand tests of obedience. And so the

(01:29:18):
more obedient you can be, themore fulfilled and the more healthy your life
will be at the end of theday. That's that's awesome. So of
course all of your information will bein the show notes, but just for
our audio listeners, could just sharewith them how they might be able to

(01:29:40):
get in touch with you, orany websites or anything that you'd like to
share. Yeah. Absolutely, I'mpretty easy to get a hold of.
That's one of the big things Itry to make myself available. So at
justin roth R O. E.T. H on Instagram and then own
itcaching dot com. You can findeverything there. Sweet, Sweet, this

(01:30:00):
has been awesome, awesome, awesome, awesome. I've had a great time.
I've learned a lot. I'm I'mhappy to hear that I'm doing all
right on my health and i knowI got a lot more to learn.
So I'm gonna go check out yourapp. Thanks so much for coming on
the show today. I appreciate you, Michael. Awesome. Thank you for
listening to The Michael Esposito Show.For show notes, video clips, and
more episodes, go to Michael EspositoInc. Dot com backslash podcast. Thank

(01:30:27):
you again to our sponsor dan TenInsurance Services, helping businesses get the right
insurance for all their insurance needs.Visit Denten dot io to get a quote
that's d n ten dot io andremember when you buy an insurance policy from
Denten, you're giving back on aglobal scale. This episode was produced by

(01:30:47):
Uncle Mike at the iHeart Studios inPoughkeepsie. Special thanks to Lara Rodrian for
the opportunity and my team at MichaelspositoInc.

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