 is a presentation of T F N N. Time to talk about your health living a primal lifestyle. We have Tom from Tampa on the phone. Hey, Tom, good morning. It's bright and early now, huh? Hey, how you guys doing? Good. Good. Hey, your new player is outstanding. I'm telling you, Matt is outstanding. And so is the running away. I love that stuff. I'd never be without it. I mean, I've been on it now three, four months, man. I mean, it's just I can't get over how good I feel. I know people are raving about it. People are trying it. They know because you can feel it would not be without it. Call now toll free at 1-877-927-6648. Now your hosts, Nico DeHaan and Paige Clark. Good morning. I'm Nico DeHaan. Welcome to living a primal lifestyle where we explore a return to a more balanced and natural wild world to recover our natural health and regain our rights and freedoms. I'm Paige Clark. Good morning. It's a beautiful morning. It's 77 degrees in downtown St. Petersburg. I kind of bomb me out. But I think the end of the week, the cold front is finally coming in. Bring it on. Yeah, we've been waiting, folks. We've been waiting. Please subscribe to our Health Signals newsletter. This is news you can use. It'll come in your inbox twice a month. That new one coming out the first of the month, folks. And also please pick up our primal edge, our one shot wonder over 310 organic, already liquid ingredients. So it's easy to take, and it's all powered by humic and fulvic acid that gets stuff in. And the bath stuck out. That's right. And we'll take your calls if you're watching us early, 877-927-6648. Everybody, bear with me. I have an equipment malfunction in my mouth. And my entire face is swollen and hurts all the way to my ears. Yeah, you're a real trooper for coming in today, I'll tell you. Well, it's because, unfortunately, my doctors in Australia. So I've got to make it until next week. So I will miss next week's show. Yeah. However, I'm gonna do my best and be a good listener today. Sounds good. So just fall asleep. And that's the subject today. Yeah, a lot of it is about sleep and are we getting a good enough sleep? And I sure didn't get any sleep last night. Yeah, it's swollen and you're still pretty though. Oh, you're so sweet. I feel like a clown. But you know, this is interesting, Nico, because it really kind of comes back to what we've been saying. So many health conscious folks, you know, they're all have a strong awareness and commitment to nutrition and exercise and eating the right foods. But in reality, we're overlooking our sleep. And it really comes back to what, you know, I've learned so much from Jack Cruz. And we were very committed to is it's really the circadian rhythm and following nature. Nature's way used to follow the sun. We used to get up with the sun and go to bed after the sun went down. That's the normal thing. And when I watch podcasts of people that are out in the woods and actually living out there, and using maybe transportation to get in the wild and spending a few nights or I follow a lot of people that have been doing it for years. Yeah, and they get up with the sun and they go to bed with the sun is just a natural progression. They will at twilight, you know, fix something to eat, and then, you know, relax around for a little while. But then nighttime is the time to sleep. And so much of the whole reason we want to get up with this early morning hours and and right before the sun sets is that it's the light that we need. We're missing that infrared and red light and purple light like one of the articles. That's because we're in buildings instead of exactly and we're around all this blue light. This is sleep is connected to your mood, your hunger, your athletic performance, everything. So here are 11 sleep mistakes you're probably making plus some tips on how to get a good night's sleep. So the first one is what we always stress too much light too much artificial light. We were never meant or evolved to be around this kind of light because it didn't exist. Yeah, even though that's an old fashion TV, we don't have anymore. But that's probably the main culprit for most people is yeah, if we had those CDs, it would be better for us. Yeah, a little warmer. The LEDs are really more of a problem. That's for sure. That's for sure. And too much light. It seems outrageous. Your body prefers a dark environment to trigger the proper release of healing hormones like melatonin. Melatonin is not just released when we sleep. It's released when we sleep in darkness. And it's actually triggered in the morning to build up the reserve so you can manufacture in early morning sunrise. So that's why you want to get out and that sunshine in the morning folks. Yeah, so subjects that slept with large amounts of light in the room such a TV have a 17% greater risk of gaining 11 pounds over the time of the study, which was conducted similar studies also linked this poor lighting situation to obesity, diabetes and certain types of cancer. There's no confusion folks. What we're seeing the epidemics of chronic disease are light related. Yeah. And this is the other mistake. You're off schedule. Yeah. And of course, a lot of people don't have schedules that are insane midnight workers and things like that. But a study published earlier this summer supports the steady sleep and wake time should be the goal. Even just one hour a night change could have a negative impact on health. The moral of the story is going to bed and waking up at the same time always, even the weekends and things like that. And that's when people tend to say, Aha, now I don't have to get up early. I have to sleep in but that kind of messes up your schedule. I agree. And there's another thing to because I always relish that quiet time in the morning. My wife sleeps later because work conditions I wake up before the sun gets up and I'm at my studio at 6am in the morning. Right. So it means I get up at 5 or earlier a lot of times. I relish that time because that's the quiet time that I have. We have that a little bit at night, too. I usually go off for an hour by myself. So this is my wife. She reads. I watch a little TV, maybe not the best thing, but it's the thing that seems to help your glasses. It kind of shade everything down. But you know, that's a really good point. You go and the fact that you get up at five o'clock, a lot of people go, Oh, it's dark outside. I can't get that morning light. That darkness, infrared light is not seen. So when it's dark like that in the early mornings, it is an infrared. Talk about you don't need an infrared sauna. Just go out in the morning before the sun rises. And then the red light shows when the sun rises. Same thing at sunset. So the next one is related to this, of course, is because we never unplug. Disconnect to reconnect. Yeah, exactly. We need done plug. We're surrounded by this technology and we're guilty of crouching over the blue light television or our iPads or iPhones. Folks, Google how you can get more advanced red screen lighting onto your devices. And now the modern phones have a lot of that already. Yeah, let me show you the dark mode and the new ones. I mean, this is a really good one is, and I'll hold it up in case it can be seen, but these color filters can turn your phone that red. I don't know if you guys see that. It's a program and if you ask, well, I don't know. Hey, Matt Maruca from Raw Optics, you know, one of the dark glasses that we love. He did a podcast on it, but you can Google how to get the color filters on your iPhone. This is the way you look at a phone at night. If you look at it all. And then you turn it off. You can have a shortcut where you just hit your phone three buttons and it's gone. So the recommendation is that at least an hour before you decide to hit the hay. It's starting a nighttime ritual and making unplug a top priority. So the next one is kind of related to that is trying to bank your sleep. There you go. A lot of people party on the weekends and think they're going to catch up during the week. It doesn't work that way. No. Now a little nap. Now and then that could work. Maybe 20 minutes is the optimum time for a nap. Any longer than that. And you go into a much deeper sleep and then you have a hard time waking up or you feel drogy waking up. So try not to bank your sleep. I mean just get back on schedule. That's the best thing to do. Right. And really guys, I like it when they tie this in. Sleep and metabolism are intricately connected. A lot of people think it's food, but it's not. It's really the sleep. Yeah. That's when we repair. Here's another mistake that people make. You underestimate the power of caffeine. Yeah. If I have a cow coffee like at four after four o'clock, then your sleep is going to suffer. And my sleep is going to suffer. So we generally stop about two o'clock with a caffeine. Exactly. Good point. And another thing is that you overestimate the power of alcohol. Yes. And this works bad for me. If I have more than a glass of wine, I can be. You're going to feel it. Yeah, it's going to feel it. Oh, continue this. What do we have a break? Stay with us. And in the meantime, please pick up our Primal Edge folks. You know what's cool? Taking something that's good for you. Something specifically formulated to help with weight loss, better sleep, stress reduction, and the need to detox. Nicar, hunter and gather ancestors found all their nutritional requirements for health and their wild environment. But today our food sources no longer contain the vitamins, minerals and nutrients our bodies need to stay healthy and strong. That's why we need Primal Edge Daily Nutrition. It includes a special blend of ionic, soil based vitamins, minerals, fatty and amino acids and an easy to use liquid form. Primal Edge is powered by highly concentrated folic and humic acids. Nature's preferred delivery system. They've been called miracle molecules because like sunlight, air and water, life cannot exist without them. That's right, Paige. They ensure we receive all the nutrition we need to be healthy and thrive. We take it every morning. Primal Edge, formulated and approved by Nico and Paige of living a Primal Lifestyle. Buy it today for just $89. Click on the Primal Edge banner on the front page of TFNN.com. TFNN is excited about our new software charting program, The Art of Timing the Trade Charts. 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So we're talking about the mistakes you might be making trying to get to sleep or using, you know, different habits for sleep. And in the chat room, our producer was asking what was an ideal time to get up in the morning. And that's the wrong question. The right question is what is the ideal time for you to get up individually. And as we just covered, you want to keep a schedule. You want your body to get into its own circadian rhythm. And the best circadian rhythm for health is that to follow the sun because the sun, if you're not, if you're sleeping past the morning and you're not getting out in that infrared and red light period, the first two hours of sunrise before and after sunrise, then you're not going to make your hormones, the hormone cascade of your whole body is going to be off. Yeah, that means you have to be outside. Exactly. I mean, melatonin is made in the morning, folks, which brings us to well, let's continue with this because now everybody's on different schedules. So we can't come up with a sun anymore. We have a producer that gets up probably a couple hours before we do. But the main thing now in the modern living is consistency and then paying attention to the light before you go to sleep and the alcohol and all these. Yeah, I guess you have to make the best that you can do. But if you're having health challenges because you have a bad rhythm, you're going to have to find some ways to take a break and get out there for a little bit. You've got to work on that because things like blood pressure and chronic disease and diabetes are tied to your life cycle period. So a mistake is sleeping less than seven hours a night. And I would say eight or nine is better. Seven is seems to be the modern hit that everybody tries to strive for because we're so cramped we have these jobs. I told you one of the best books I read is Lights Out by T. S. Wiley. She she's that researcher who has been made fun of by the establishment because she's not a doctor, but she was the one that kind of got Suzanne Summers on hormones and everything. Maybe she was a little bit, in my opinion, maybe pretty aggressive, but her research on sleep is bar none. I find that happening a lot of people. There's a lot of amateurs out there doing fantastic research. And of course, that's what we're doing too. And we're finding solutions for ourselves and we're trying to pass it on to our viewers. You have to find your own way for sure. And the internet helps and hinders. You really have to dig in both sides and then kind of get a feeling for what's right and then applying something and making sure that it works for you. It doesn't work for you. You toss it out. That's the way we work. So in addition to not sleeping enough hours, you know, seven or less than seven hours, a lot of people, this hacks as you're taking melatonin. That might surprise some people. Supplemental melatonin is common remedy that many folks turn to. But as it turns out, that's not where melatonin can be helpful. It's best suited to potentially help you adjust to a new sleep schedule. You know, for time changes, I like I had a lot of people take a little shot of tart cherry. Tart cherry is loaded with melatonin. That maybe helps you make your own melatonin. But what did I just say? The best place to make your melatonin is in the early morning sun. And that signals the melatonin to be released, you know, 12 to 15 hours later. Telstra is kind of acting up. So it's not the Telstra. It is this website that's kind of slow. But yeah. Yeah. So what's the next one? The next one is kind of tied to the whole thing again is that you need to relax. You need to calm down and you have to have a certain routine. And this is where things like yoga and breathing exercises, going for a slow walk. There's a lot of different things taking your tea at night, reading a book, creating those rituals that tell your body it's time to relax. We love rituals. I mean, that's what human beings really dig that. I mean, if we go dig into our past, we still find relics that were used in a very true. Yeah, in a daily or nightly thing. So it's really important to find a way to get some kind of structure to your routine. Exactly. And finally, eating yourself to sleep. There's another one before that. Oh, OK, well, that's why you wake up worried, which is kind of tied down to the calm down. If you don't calm down, you're going to wake up. Yeah, you're going to spend your whole repair time worrying about stuff. Yeah, and you may have those dreams that actually disturb you. And I, you know, I've always thought that dreams are kind of a reflection of your feelings. They may not be telling the story in the way we like it. Well, many of us that don't get into deep sleep don't dream, you know, so if you're not getting into deep sleep, not remembering your dreams as a sign you're not getting into the right sleep cycle. So you want to work on that. So finally, I said eating yourself to sleep, hunger hormones are closely tied to sleep. If you have unusual hunger pangs and so forth, your ghrelin and leptin can be out of those are hormones that are light sensitive. And again, your exposure to real light, not this kind of a light in here will help your hormones get back on track. Yeah. And if you're going to eat anything, they say maybe have a little bit of a carbohydrate, maybe helpful. Yeah, it may help you to get through because really a lot of people don't sleep. Do you know why? Because they have low blood sugar in the middle of the night because they drink alcohol and the liver is processing it or they ate bad foods during the day. Right. OK, so the next article is worker working Americans are getting less sleep and especially those who save our lives. You know, that's a pretty scary thought. I like this picture, you know, kind of shows you a hospital, probably emergency room workers just exhausted. These people get on to these work schedules. Many of them like, you know, 12 hours on three days off. Looks like you're at home, not show day. There you go. So working Americans are getting less sleep. Yeah. And this is kind of scary in effect. You go to the emergency room and the people there are sleep deprived. There surely are. So recent study showed from Ball State University analyze data from the National Health Interview Survey and they looked at self reports of sleep duration among 150,000 adults that worked in different occupations between 2010, 2018, and they found the prevalence of inadequate sleep. Seven hours or less increased from 30% to 35% in 2018. That's a significant increase. Worse for police officers and health care workers. And then, of course, the health care workers themselves, if you're going to be a doctor, you're going to have a lot of work time. You know, it's interesting that book T.S. Eliot says eight to ten is what you need to get. A lot of us almost have almost a judgmental idea about people that sleep that much. Oh, they're lazy. That's sort of bad, isn't it? Well, it is. And I bring back to that story of the American Indians and there's a special tribe that really didn't like to work too much. They did the minimum. I remember us talking about that. They always thought they were lazy and well, they happened to be in the Navajo and they happen to be in very warm situations. And, you know, they take siestes during the day, just like the Mexican people do, you know, it's just a natural thing. And it's natural for human beings to do enough and then relax. Yeah, that's what we used to do. This insane thing that we have in our modern living, especially in the Western countries, is the work more and more and more. And if you're not, you'd look down upon like you said. Yeah, it's kind of a strange mind, mind warping that we're getting. You know, if you are a police officer who just had a shooting encounter, it's hard for the brain to feel rested and if that state is not achieved, you don't sleep. So the high stress that goes with emergency and police workers is compounding the problem. We're talking about people who are dealing with death, police officers and healthcare workers. And when somebody dies in your care or in your handling, that's, you know, I don't ever want to live with that myself. Right. That's something you don't want to be with. So the stress is equally oppressive for all these healthcare or emergency workers dealing with severe illness and injury throughout the day, coping and life and death situations. They just have a hard time letting go. And you find you have replays in your mind that just go over and over that are unstoppable. We've all had these things. I've had these things and you can't stop them. So then you have to come back and do some kind of activity to help you. I use stretching and meditation and things like that. So we'll continue with this. Yes. We'll be right back. Time to pick up some primal edge folks right now. Tell you about the personal training studio that Nico is the owner and president of performance training. Since 1998, Nico has trained individuals and groups to improve their health both mentally and physically. As a certified personal trainer, Nico's main focus is on demonstrating exercises correctly to avoid injury and teaching his clients how to manage their past injuries while getting the most out of their personal training sessions. 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So today, most of us are not getting the recommended seven to nine hours of sleep that is recommended in this article and it just makes a lot of sense. Even if you have a less stressful job, people are saying I'm not able to shut my mind down at night. My mind is running. Well, they're multi-tasking, looking jobs and kids. This brings me to mind, you know, when we watch TV these days, just about everybody has another device on hand. Oh, yeah. You know, so you're watching TV and you're doing something with your iPhone or your iPad or whatever. Have you ever looked around in a restaurant? How many people literally have their phones out? Sure. Walking down the street, you got your phone. You're looking down. Your neck is compromised. Everything is compromised. So no wonder, and this is accelerating, we're going into an era of 5G where everything is tagged with these things. Yeah. We're going to be in tune more than ever. And is this a bad thing, a good thing? You know, we're going to find out, folks. Yeah, it's almost like we're addicted to more information, which is not allow your mind to rest. Exactly. And, you know, I can attest to that. I love reading. Mm-hmm. I like that stimulation, but it's very important that you set a stop cap. And I do see people now putting their phones down. I know when I go for a beer with my buddies after Jujitsu, I notice a lot of them don't have their phones. They believe them in their cars. A lot of people are getting the sense of, wait a minute, I'm overloaded. So there are people doing that, but at the same time, I think the whole population is compromised. I notice that when I go to Europe that people, they might pull the phone out to take a picture, but then it's out of sight, and the people are looking at each other eye to eye. And it's much more important. Remember, it's just 20 years ago that we didn't have a phone with us. Nobody could get ahold of us. And I was okay. And it was probably better. Yeah. Yeah, it really is something, and I hope that everyone here will take the time to really hack their sleep and realize that your sleep encompasses a great deal of your life. So make it good sleep. Well, yeah, when you think of it, it's a third of your life, right? For sure, yeah. So there's an interesting article I found about the real nature of willpower, which I don't know where you're doing here. Let me find this. I'm in trouble with this machine. But, yeah, I think willpower is a great segue from what we're talking about. So how do you make the changes in your lifestyle so that you can reap the benefits of what we now know? Well, just like when we say you just got to try harder. This is one of the old cliches from way back when you're not trying hard enough and there is no trying and you're either doing something or not doing something. You're trying to push it away physically, but in your mind there's none of that at all. So, you know, set the stage. You come home, you know, when you actually come home after a long day of work, you immediately, you know, curl up on the sofa. You binge, you maybe watch a little TV, the news or Netflix. You look around, you see the garbage needs to be taken out, the laundry needs to be folded, your kids' toys are everywhere, list goes on and on and on and on. So, you know, you're trying to push it away and you're like, I don't want to do this, I just want to check out. I think we've all done this. I felt that way. In fact, last week I felt really low energy, had problems with my shoulder. So, I feel now with this. Yeah, and that really drains you. So, if there's something physically ailing you, that really drains you. And I think today there's this rupture of sleep, but now you say to yourself, I have been sleeping badly, now I want to change that, so I have to use my willpower. And what this article is talking about, that a lot of us think that willpower is kind of like, we've got this bucket and it's full of willpower and slowly we deplete it and when the bucket is empty, we don't have willpower anymore. But that's not the way our mind works. So, this article is explaining that willpower is a state of mind that you set for yourself or set up for you in society in a sense. So willpower, all these things like meditation and breathing exercises, affirmations, setting yourself up prayer, this is where religion comes in. Religion is not something, from my standpoint, it's not something to say things over and over again like, you know, the Lord's prayer, you say it over, it becomes a dull thing. To make that sound new every time is the key. So, I think changing the language and having your own affirmations is good. For some people, repeating things over and over is good. You have to find your own way to become in this world, I think. To kind of keep going with this article, they define two things, willpower and ego depletion. Ego depletion is a theory that willpower is connected to a limited reserve of mental energy and once you run out of that energy you're more likely to lose self-control. And this explains why a lot of people have that post-work defeat. Oh, hey, I'm so tired, I gotta lay down. Exactly. But the new studies suggest that we've been thinking wrong. Even worse, holding on to the idea that willpower is a limited resource can actually be bad for you, making it more likely to lose control and act against your better judgment. Let's talk about the real nature of willpower. Yeah, it's motivation. It's kind of like motivation. The willpower through the old and not quite so accurate lens of willpower and less distracting things. This is the wrong way of thinking. By a study in Stanford University published in the Proceedings of the National Academy of Sciences, the signs of ego depletion were observed only in those test subjects who believe willpower had a limited resource. Right. So if you get yourself thinking right that you have an unlimited resource of willpower and maybe you're feeling depleted but just kind of like, you know, Saturday I went and had a little workout after I felt bad and things like that and I had a strong workout. Everything was going good. Then Monday morning I did a little workout and I go, wow, this is really good. I've got my mojo back and this is the kind of talking to myself that pumped me up. It had connections to physical activity which I really think is an important thing. I think when it does endorphins kick in and you feel elevated mentally. Yeah. So it can be going out for that walk or doing something like a burst exercise or it can be just something slowing down melatonin going for a sauna, doing a whirlpool, going for a swim, kayaking, whatever it is that something that turns you on exactly. So the key here is that if we adjust the perspective it could instead be seen as providing insights about what we should and shouldn't be spending our time on by listening to our lack of willpower as we would an emotion as a helpful decision making assistant working in concert with our logical capabilities we can find new paths that may not require us to do things fundamentally that we don't want to do. And our emotions are kind of endless. You know what they say what you think about you bring about. And what we say to ourselves is vitally important. Blame on yourself as having poor self-control actually leads to less self-control. I don't think your mind really differentiates against somebody saying something to you bad or you saying something maybe it's more powerful when you say yourself. I would say to the whole body and that's how you start your day if you look at it that way. So know this folks we do not run out of willpower believing we do makes us less likely to accomplish our goals by providing a rationale to quit when we could otherwise persist. So that's some good news for today I think. I was very lucky I was brought up in a family that was always happy. My dad when he woke up he's saying again how inspiring he was. Yep. Got a break? We'll be right back. We'll be right back. You know what's cool taking something that's good for you something specifically formulated to help with weight loss better sleep stress reduction and the need to detox. Nicar, hunter and gatherer ancestors found all their nutritional requirements for health in their wild environment but today our food sources no longer contain the vitamins, minerals and nutrients our bodies need to stay healthy and strong. That's why we need to replace vitamins, minerals, baddie and amino acids in an easy to use liquid form. Primal edge is powered by highly concentrated folic and humic acids nature's preferred delivery system. They've been called miracle molecules because like sunlight air and water life cannot exist without them. That's right Paige they ensure we receive all the nutrition we need to be healthy and thrive. We take it every morning. Primal edge formulated and approved by Nico and Paige of living a primal lifestyle buy it today just $89. Click on the primal edge banner on the front page of TFNN.com If you're a trader in the market looking for exposure to gold or gold mining equities then now is a perfect time to sign up for Tom O'Brien's gold report. 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So we're talking about willpower and I thought I'd just make some suggestions for this. This is, of course, tied to work, but my mind goes back to the first book my dad gave me on positive thinking which was the Dale Carnegie. That was the second one. The first one was how to win friends and influence people by Dale Carnegie. But I read all those other ones too. There was a phase there in the 70s right after college where I was really into the self-improvement of the Shikai. I went to a couple of his events which were tremendous. Stephen Covey with the seven habits of highly successful people. These are things to frame you. And in modern society we lose a lot of that. Our religion used to do that and that got carried away with dogma and everything like that. And co-opted by politics. Yeah, and politics are doing fine with that. But there's lots of different ways of doing that and you have to find it within yourself and these are some external things that you can do. This is an interesting statistic. Fuel your people fuel your business. Research shows 73% of employees experience burnout. And again that's lack of willpower. In an era of relentless disruption and demand employee overload and burnout have reached crisis level. So these bring up because there is a dire need for this. So this is how important this is. I just put this in there as example. There's many and if you go on to Google or do a search engine for positive thinking you'll find hundreds and hundreds of examples. Well I like what it says here what happens when teams fight burnout together they feel better and they perform better. And that's what these companies are finding when they kind of accept that hey we're getting forward issues let's motivate inspire and help each other to get back on track. And one of the ways you can do that is simply by taking a walk this next article from Health I think it's Healthista. Yeah Healthista seven ways walking boost your creativity powered by science not only creativity but it balances you it gets rid of that nagging voice in your head because now you're calming yourself. I'm telling you it's fantastic because I think there's a lot of people that talk about how busy they are but they could easily spend their morning walk time as a time to reflect, organize and plan their day. And you know I always talk about my parents walking in the evening early evening four o'clock was their time but morning walks are huge I think probably an optimal time maybe both are right and I don't know or maybe even the western plains in America and just waking up out of your hut and looking at nature and the sun rising and the calming effect and then walking to do whatever you needed to do this is the natural way man was brought up Yeah so let's drill down these seven ways walking can boost your creativity because there's a reason you feel better when you develop your problem-solving skills Yeah because when you go for a walk you start not only emptying your mind but you start solving little problems in your head you start envisioning things and categorizing this is a natural ability that we have we always thought of things and then okay we'll put that over here and let's think of something else we'll put it over here you get back from your walk and you have your whole day set up Well I'll tell you there's a lot of stress and anxiety and many people that are in a work environment with a lot of problems to solve have issues because they're trapped inside and there's not a lot of space for the problems so if you get out in wide open spaces like the Dixie Chicks said room to make a big mistake or room to solve a problem right yeah yeah it's anecdotal for centuries some of the best known creative people in the world made walking an essential part of the creative practice that's for sure Chalkowski he was the music composer walked for 45 minutes every morning I think there's some math involved in walking you've got your feet you've got your arms swinging to a certain metronome you've got the heart beating I think people in large areas have conversations it's very interesting because it brings me back to when we were doing competition for jujitsu after the competition we were relaxed we wanted to go out a couple of drinks and to be 8 or 10 of us going for a walk and we'd park someplace and the camaraderie that we had with, you know, eight or ten guys. This is really interesting, Niko, because along with what you said, the philosopher Jean Jacques Rousseau claimed that he could only think while he was walking. He said, my mind only works with my legs. He wrote centuries before Stanford researchers could back him up. There's a number of studies that have shown that walking reduces stress levels. Number two, that's the number two. Part of the effect is due to the motion itself, but part of it is due to the different sensory stimuli and gain from moving around outside. That's just what you said. Yeah, and a lot of people say when they're anxious, I have a number of stressful thoughts, experiences that I'm coming with. I tend to walk quickly and find that my thinking keeps pace. Invariably, I find myself slowing down physically. It's reflected in my thinking. Thoughts stop feeling like an overheating steam train. Some of them drift away because they're unimportant to begin with, and others start to unwind. I like the descriptions here because that's kind of the way it feels when they just kind of drift away and float, and they go, and you don't feel them anymore. And some of them just kind of just... Walking truly is a meditation, and you can make it even more so. I like this. Walking brings down cortisol levels and blood pressure. Hear that, show producer? Yeah. And leaving the room for creative ideas to bubble up. Yeah. When you're high in cortisol, you don't think clearly, folks. Yeah. When I was writing music, and writing music takes a certain frame of mind. When you're first in love, writes a lot of songs. When you're just out of love, write a lot of songs. You're looking for love, lost a song. But if you're in a relationship for a long time, there's no song. Oh, that sounds funny. Don't make me laugh. Sorry. But the thing is, a lot of times you're in that mood, and you're going, and you're going, but you have to take that break. And that break, and the motion that comes with that break, going out for a walk, getting a little different scenery, and then you come back refreshed, and all of a sudden the ideas come again. Yeah. Yeah, it is something else. Yeah. And so, number three, as we said, it helps you focus. Taking a walk helps you focus. And, you know, we talked about it earlier. Our tech-saturated lies demand a lot of attention. When we walk, we can disconnect. It's hard to get good work done in a deep, creative project when you're constantly being erupted by emails. Text message, boy, that's for sure. Social media, for sure. One well-known study showed that people working in an office switched tasks, switching tasks through inter-eruptions every three minutes. The problem is that it takes around 20 minutes to fully regain. So if you're being erupted constantly by the bing of the phone, or even by other people. Having to address another email. Yeah. Now, to settle back in, it takes you on the average of 20 minutes to settle back in. And then, you're in an office 10 minutes later, you're never going to settle back in. We're going to continue our discussion on how walking helps to boost your creativity and effectiveness. Pick up some primal edge and please pick up the health signals newsletter and new one coming out this week, folks. We'll be right back. Most wealth managers tell you can't be done. Which is how to time the markets. I'm Steve Rhodes, author of Mastering Probability. And for the last 12 months, Timer Digest has been tracking my newsletter signals which have earned me the ranking as their number one market timer in the nation for the S&P 500 for the last 12, 6, and 3 months. Timer Digest also ranks me as the number one market timer for gold as well. The fact is, markets can be timed. And I'll teach you the exact set of tools that I use that has transformed me into one of the best at what I do. 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At 10 a.m., Tom and Tommy O'Brien host the TFNN bull bear trading hour, followed at 11 a.m. by the team at TD Ameritrade and Thinkorswim with Fast Market. Basil Chapman hosts the Tiger Technicians Hour at noon, Steve Rhodes at 1 p.m. with the Traders Edge, Dave White at 2 p.m. with the Power Trading Hour, and Tom O'Brien anchors the daily lineup from 3 till 5 as host of the Tom O'Brien show. Tune in to TFNN's Tiger TV on your computer or mobile device, and you can always find us streaming on YouTube. TFNN.com, educating investors. And welcome back. So we're on number four of seven ways to boost your creativity, and a walking, increasing amount of research coming from areas like neuroscience and early childhood development is focused on the concept of embodiment, about a means to be human, separating the mind from the body. And bottomment brings the two back together. This is the mindfulness that we always talk about. And here's a picture of a guy walking a dog. So if you have a pet, you're kind of forced for the walk. Yeah, that's a really good feature. And then walking with a pet is huge, because pets are really good for the mind, too. I think this is something else. The person writing this was sharing the early writing advice that they received was to keep your butt in the chair, writing, right? Almost never resulted in better work. It resulted in the person being tired, cranky, and out of ideas. That little brisk walk and people say, even 20 minutes has been clinically proven to change your focus and your outlook. And then I try and say to people, don't think of 20 minutes. Think of 10 minutes away from the house and 10 minutes back. Then you start to be able to negotiate with yourself. And that's a beautiful thing. And I think maybe put the alarm clock on for every hour. You put a little 10-minute thing in there. He says, just go move. Maybe every couple of hours. Right. Yep. Number five is it really makes you more creative. It really does make you more creative. I believe it does. Creativity is... It's a mind when it's engaged with nature really changes. Creativity is born of the unexpected. New ideas pop in. They don't come from... This is why sometimes even our vocabulary and our words stop us from experiencing new because new isn't a word. New is an object or a feeling or a creativity of some kind. I think when we disconnect from this technology that controls us, we can then reconnect with our higher selves. And that's where the creativity comes in. The hippocampus is where you get a sense of spatial relations. It's also where you build long-term memory. Number six, it boosts your mood. So going for a walk, no doubt about it. It boosts your mood. I like this. Extensive research shows that walking decreases rumination. How many people admit themselves miserable by ruminating, repeating a thought or an idea, or getting angry because they've got something that's like a thorn in their side, right? Right. And the final one is number seven. It helps you prioritize your thoughts. In other words, you get things in order and lined up properly. That's right. So walking can be a great stress reliever and a great productivity tool. That's our show folks. Go out for a walk. Have a great day. See you next time.