 Even just breathing in and then breathing out for five seconds in five seconds out Will change the alpha in the front of your brain feeling nervous before you approach someone Five seconds in five seconds out. That's going to help in through the nose out through the mouth 40 days is what they'll tell you in India or China or the Bible in The West we say 42 days because six times seven is 42 in six weeks So either you've got the religious side. You've got the hitchhiker's guide. I don't really care It's the same number 40 ish What's going on there is that's the amount of time it takes us to build a new habit You do it every day for that amount of time It'll settle in and then you'll decide to keep doing it or not doing it, but you'll feel the benefits Your immunity gets better when you do this your brain functions You'll find you're more clear in fact one of the guys who did this One of the entrepreneurs said I feel like I'm taking a mental shower when I do it that's why I come every Saturday just because I'm better all week long and I found in my own life that it made me better to the people who work for me Like I was just a better manager and better interacting with people because I was calmer Now we get to the good stuff training your heart In case it hasn't been made clear by our speakers so far Cardio makes you weak Here's what we what we haven't talked about though There's something called an ejection fractions the amount of blood your heart can pump in a heartbeat People who are really strong can go from little bit to one pump that moves a ton of blood People who do cardio all day in the little spinning class. They have a heartbeat goes to did it did it did it did it It's even which because they're over trained and stressed and it each beat pumps a small amount of blood That's not optimal functioning whatsoever. It's actually inefficient. You want to be able to go from small to big I'm talking about heart rate variability though is the main focus of this slide How many of you have heard of heart rate variability? I got like three people in here medical professional friend another friend This is a device. I'm an advisor an unpaid advisor to the company that makes these it's called the heart math Institute Been around for 20 years You don't know it But a very large military organization just placed in order for these because they found out that troops who are trained to Control their heart rate variability don't get post-traumatic stress disorder That's basically destroying militaries all over the place because you see your friends get blown up and you don't come back from that when you have Your autonomic nervous system under control you can and do come back from it. This little thing Let's hope it's charged it is It has a blue lights breathe in breathe out and on the top here is a light that goes from green to blue to red When you're doing your heart rate variability, right? The light turns green when you do it wrong It's wrong. You could practice meditation or something But you'll do it wrong. How the heck do you know your meditation is right? You have no signal whatsoever. So the typical person meditating Sits here and then close their eyes. I do the notation and they're me under here They me under here and here and here it takes a lifetime When you have devices like this they turn red and Bing when you fall off the path So you go this way no no go that way. Nope, and you went up going up So you can learn to do things that would take you years to do in literally six weeks This is a huge huge benefit for you in fact I will tell you this is my most impactful in terms of amount of time and amount of money per Per unit of improvement most impactful of everything. It's a $200 device It's not even very expensive and when you use it clips on your ear It just gets a signal from your heart But what you're doing is you're teaching yourself to have spacing between your heartbeats that changes regularly because animals with Less spacing when their heartbeats are very even are stressed In fact, oftentimes they're about to die animals with lots of variability especially rhythmic variability are Metabolically more efficient. They're also more relaxed This balances your autonomic nervous system. We all have these parts of us We have our sympathetic and our parasympathetic nervous system if you have stress in your life Which almost all of us do you tend to be sympathetic dominant which means you're actually you get more inflamed But it also means that you're ready to fight or flight so things come in your body doesn't understand the difference between a tiger about to eat you and The fact that you have a deadline that's coming and you feel a sense of impending doom because you might get fired It doesn't understand that kind of I might fail when I go, you know to approach this this woman at a bar it's a sense of failure and Your body says God there might be a tiger and your heart beats fast You've felt that that nervousness feeling this is your body doing its damnedest to keep you alive Because there might be a threat When you're in control of that and you can say no no no this is not a threat stop and Your body stops doing that and it starts obeying you you have an unfair advantage It also increases your brain function 80% of the nerves between your heart and your brain Run from your heart to your brain not from your brain to your heart Your heart is a seed of emotion and it is part of your nervous system In fact, it's part of your brain you have a brain brain You have a heart brain you have a gut brain and they're an integral system and they work together And if you think this is just where you are you're just up here. You're sadly sadly mistaken It turns out heart rate variability when you're trained will modulate your endocrine function your hormones and your immune function You live longer when you have high heart rate variability We're talking 10 minutes a day for six weeks to learn the skills. This device is just training wheels This is the HeartMath Institute M wave 2. I have them on upgraded self comm You can click in order one. I don't make a ton of money from selling them I just think they're an important technology, so I try and get the word out if You do this on a regular basis. You'll probably live longer. That's what the science is showing us The most bang for the buck here's a picture of What it looks like if you use the software the device works by itself You can plug it into your computer and get a real-time graph of your heart rate variability when it looks like this This is sort of the cumulative amount of time I've spent in in a state of high variability This is a graph of it and this is a relatively good session when you first start out You'll see how chaotic your heart rate variability is or even worse the line won't be anywhere near this big It'll be kind of narrow and kind of chaotic, which means You have stress. That's all right. You're over trained. You've been eating the wrong foods You're not happy. Whatever it is the cool thing is This is a switch like training wheels that lets you turn on happiness you learn to ride a bike You toss the training wheels You do this for six weeks for ten minutes a day and you will have a new skill right now We all know how to snap our fingers, but if you've never snapped your fingers and I say snap your fingers you'll be like Once you learn it, you know it. This is the same way It's just a skill and the skill is turn off stress turn on happy So you can sit in a room when someone's yelling at you You can accept reject and being rejected over and over and over because it simply doesn't feel it You don't feel it here the way you did before you're in control number one Most like very impactful, but also expensive and a little bit time-consuming biohack is you upgrade your head Smart drugs is the first thing I recommend and a rassetam is one of my favorites per rassetam is another and I'm kind of famous now for my 15 minutes because I've been on national news talking about another one called Provigil Provigil has very strong upsides, especially for productivity and performance and jet lag and things like that and for mental focus. I Do recommend if you can try it and your doctor agrees because it's prescription that you give it a try Not necessarily to use every day, but because if you want to feel Like what your brain is capable of when you have full-on focus and you're just dialed in you try this and you understand What kind of a day you're capable of having with or without Provigil? We all need guidance to show us how good we can be and one of the points of the bulletproof diet and all these Recommendations is to give you one day one perfect day where you have limitless energy You feel awesome and you literally feel bulletproof That's what it's about when you have that day now you have a yardstick to measure against and you can say okay Why was my next day not as good? How do I make it better and you can start the process of improvement? But until you've had that perfect day, it's very hard to know what you're capable of Provigil while meditating meditation is about focus and awareness if you take a drug that helps you focus better And you meditate you'll see what your brain can do and then whether or not you're on that drug you'll learn something from that experience