Below is the complete transcript of this episode of the Bulletproof Dental Practice podcast. Prefer to listen? Find us on Apple Podcasts, Spotify, and YouTube.
The following transcription was from the Bulletproof Youtube channel. Here is the https://www.youtube.com/watch?v=fCd5BrAiX-I&t=64s
0:00:00
Hey everybody, welcome back to another episode of the Bulletproof Dental Practice Podcast. This is going to be part two of the peak performance. And again, this is just kind of a bonus pod. I wanted to do it because I feel like dentists take care of themselves last. And I decided that these buckets were the ones that I wanted to talk about. So I've been trying to get permission from Craig to do this. But the key buckets I think we should focus on as we're looking at our bodies is sleep, food, exercise, testing, brain training, and then longevity. So I've already covered oversleep and that's something that was pretty passionate about because it did change the game for me. The next two I'm gonna go over in this pod are gonna be food and exercise. Again nothing should I say game-changing is gonna you're gonna come out and say God he's the smartest thing I've ever seen that's going over. Nothing that is gonna be new under the sun right. I'm not trying here to advocate and be your physician or your doctor or your coach or whatever, but it is ideas. It just helps you because it's helped me kind of make small changes, incremental changes, 1% better and get off zero of not training or not eating right or not finding the right test, all these things. So it's important. I think it's worth But again, if you're only here for the dental, tune out because we'll be back with more dental stuff soon.
0:01:19
But these are just like I said, bonus exercises. The thing that I want to kind of talk about today again is food and water. And I'm going to condense these, the food and water, and then exercise. So just diet and exercise for this. And I'm going to give some tips and pearls and hopefully give you some ideas like I said. If you're just tuning in you don't know who I am my name is Dr. Peter Bolden I'm the co-founder of Bulletproof Dental Practice alongside with my host Dr. Craig Spodek in Delray Beach Florida and together we have about 45 years of dental experience about seven locations and our mission is to create life-changing impact for entrepreneurial dentists through our Bulletproof pathway and we go through all this in our summits and our masterminds and all things so welcome to the podcast and let's dig in.
0:02:03
So of course food and water obviously being at apex for when someone thinks about their health they're looking about changing their diet, right? That's usually the first and easiest thing to do, so we think. But if you are not a big planner like I am not, then food sometimes becomes something that you get reminded that you need late in the day and then it becomes fast food. I will say that striving to have good organic food, limit your sugars especially wheat because wheat turns to sugar really quick. Intermittent fasting for glucose control, I'm a big fan of that. I don't have my first amounts of sugar until about one o'clock so I'm looking at doing intermittent fasting. Intermittent fasting just means that you're going blocks of time before eating it, before breaking the fast.
0:02:53
The term break fast, I break the fast around 1 o'clock and I shorten that feeding window to about 7-8 hours, ideally 7 hours. So I make sure I'm done eating around 8 o'clock at night. I try to eat dinner, a bigger dinner, maybe around 6.30, 7.00. So that gives you, you know, if there's 24 hours in a day, right, if you shorten your feeding window to seven hours, you're kind of fasting for 17 hours a day, which is a good intermittent fasting. And it's hard in the beginning, it's hard in the beginning, just like anything, right?
0:03:29
Sometimes you get hungry in the morning. If you're used to eating breakfast, the appetite you have, it's not hunger, but it's an appetite, it's hard to kind of break that. But over time, it does work pretty well. So even when I wasn't diligently working out that kept me somewhat thin in terms of just glucose control. And that is a big thing for longevity is we're going to talk about one of the easiest ways to just increase longevity and again these are studies that David Sinclair has done and Harvard Medicine and everyone has kind of come to the consensus in science that regulating your glucose control, not spiking your insulin levels all day, every day is a good thing for longevity.
0:04:12
A lot of my friends have done this, what's called the 75 hard. This is something invented by Andy Frisella and it's a book. It basically is 75 days of just taking you from where you don't like your life in terms of discipline and nutrition and workouts and diets and it kind of just changes you physiologically a little bit. I've seen probably four or five of my friends do it. I have not done it. It seems a little daunting to me, but I thought it was still worthy of being acknowledged on the pod. And what 75 Hard is, is basically you're going to have a great nutrition plan, right, with some of the things I just mentioned. No alcohol, no cheat meals. You have to do two workouts a day. One has to be outside. You have to drink a gallon of water every day. You have to read 10 pages of non-fiction or self-improvement stuff. And then you have to take a picture of your progress. And so, you know, this is a big fan of incremental progress, 1% a day, and kind of stacking things. And like I saw big changes in the people, not just physically, but mentally in the people who did this.
0:05:17
So I won't spend too much time more on this. Juice cleanses are a good thing if you're stuck and you really want to kind of detoxify. You can go on a liquid diet for three days. A lot of our organic juicers will have these things to do. And then if you're struggling to get good meals, if you don't have the luxury of time and you're not a good chef or you don't have good meal preparation at home, then it is a good idea to look for high quality meal preparation that's ready to eat. And there are several companies like the one I'm using, I've used Trifecta, I've used Sun Basket, currently now I've used HelloFresh and they all are designed to fit into a plan, whether you're going keto or low carb or Mediterranean and finding something.
0:06:07
Not the cheapest thing in the world, but far, far better than having to get the panic, hey I'm hungry, run to Chick-fil-A, hey I'm hungry, get me a Big Mac scenario. At least you have something ready to go. They're pretty delicious, I've got to say. They come on dry ice or packed. They're shipped to you. It's an idea, it's a primer, that's something that really helped me because like I said, I didn't think about food until it was too late and then it becomes a fast food panic situation like I haven't eaten all day, I need something. Okay, stop what you're doing.
0:06:38
The Bulletproof Summit is coming at you June 3rd and 4th at the Grand Hyatt in Nashville. The Grand Hyatt is located in the Gulch, which as most of you know is the best area of Nashvigas. So we'll be featuring new, never done before Bulletproof tracks for doctors, team, and hygienists. There's going to be some VIP tickets available, but book by May 2nd and you can receive some group discounts for your team. Prices will also go up for the last 50 tickets. Tickets are already half gone for this event and it will sell out like all previous years. This is the biggest no-brainer in dentistry. If you want to elevate yourself, your team, and your practice, check it out. Bulletproofsummit.com. See you there.
0:07:21
Okay, so next thing is Bulletproof Coffee and MCT oil. This is something you ever always ask about. Hey, did you get the name Bulletproof from the Bulletproof Coffee? Because everyone knows about Bulletproof Coffee. But if you don't know about Bulletproof Coffee, it's a way to help increase your metabolism and stay in a ketosis state for breakfast. So a lot of times I would make bulletproof coffee when I was going through, kind of learning how to intermittent fast and still training but using it. But it's bulletproof coffee, MCT oil which is the brain octane, which is C8, which is caprylic acid. And caprylic acid is proven, it kind of increases your metabolism. It's a proven aid in weight loss.
0:08:04
It increases ketone production, it fights infections, skin conditions. But it really keeps you satiated all day. You could almost go to two o'clock. If I had one in the morning, I'd almost be fine because the oils are so heavy, right? But it's not creating an insulogenic response by increasing my insulin. So that was a good thing to do. I don't do that every day because it's almost a process. I have an awesome recipe that kind of has bulletproof coffee, MCT oil, some ghee, ghee is kind of clarified butter, putting in some nootropics, l-theanine, I mean there's some things you can be creative with kind of adding things to your coffee and making kind of a super coffee where you almost look forward to it but it's a process it takes about 10 minutes a day and then you've got to clean up. But it's a good idea if you're kind of looking to cut, you know, I should say the chicken biscuits out of your diet first thing in the morning. It's a good way to kind of help transition.
0:09:06
So exercise, I'm not going to go over anything again foundationally that's going to change your life and say, oh my God, this is going to make things easy. Like my granddad said, if it was hard, everybody could do it and working out is definitely hard. So, and honestly, like I'm sure like a lot of you, or you like a lot of like me, took off, that didn't make sense, but took off from COVID because A, we were kind of barred from the gym, and it was a good excuse to be like, oh, I can't work out, right? So this is a good podcast that kind of goes over, I'm a big Joe Rogan fan, I think he has a great podcast, I think he's one of the best interviewers of our time and obviously that's why he has the number one rated podcast. But this guy, I don't even remember his name, actually, Firas Zahabi, and he basically talks about training and not over training and it's more consistency over time and how, you know, Short term intensity is one of the things that really gets people away from the gym.
0:10:08
Like I'm going to go to the gym and my trainer is going to murder me and he's going to really knock me down. I'm going to be sore for five days and they're basically saying that's not the way to train or get results. So this is a worthwhile listen. It's again, it's just Google on YouTube Joe Rogan, how to workout smarter and this video should pop up. The next thing I think it's really interesting and I found this suit during COVID and it was coming out I think in kind of a beta form and I found it actually through the Ben Greenfield podcast or Ben Greenfield newsletter, but it's called the Catalyst suit spelled with a K and if you go to Catalyst.shop, you can kind of see all about it, but basically it's stem therapy. If you've ever gone to the chiropractor or a doctor had a busted knee or something and you know that stem feeling where they put two electrodes on you and creates muscle activity like faster than the muscle can react to like I don't know hundreds of it looks like it's sitting still but the muscles contracted because it's going so fast again I am NOT a muscle scientist so excuse my excuse my nomenclature for some of this but I did buy this suit let me go to it and it's pretty fascinating and it looks pretty badass when you put it on, I've got to say. It's pretty expensive, this suit is probably about, I think I got it in a good deal when it was in the beta, I think now, I don't think you can get them, A, because of COVID like everything else, but I think it's about $2,500 now, but basically it comes with all the things. So like that stem therapy where the little patches and you put them above your knee and below your knee and it kind of stimulates the muscle to kind of increase and get its performance back maybe after an ACL tear.
0:11:43
This does your whole body. So it's a training suit and some base layers and a battery pack and an app and you basically put it on, you wet these electrodes all over your body and then you go through the app and you train. And they equate it to about two hours in the gym. And of course they, you know, they being catalysts, it may do that. But I had a long call actually with the founder, not on a pod or anything, just a long call. And he's an awesome dude and there are some big minds that are behind this. So if working out isn't your thing because of time or working out isn't your thing because you just don't want to go to the gym, the catalyst might be something to check out. My wife has one too and we do it pretty often. It's pretty awesome. Next thing is I'm all about efficiency. Efficiency in dental offices, efficiency in life and HIIT workouts, high intensity interval training is a great way to create efficiency in your workout and get the best results in the shortest amount of time is what I'm all about. There are apps that you can download.
0:12:50
I'm not going to recommend any here, but there's apps if you want to work out at home. Just getting kind of off the couch, getting off of zero, to use a crypto term. And just start moving. And just start moving. Heavy weights, when you're lifting, try and advocate or try and look for lifting heavy weights at least once a week. Not only is it good for your bone density and your metabolism, but it's also linked now to longevity.
0:13:17
Peter Diamandis, one of my favorite people that I follow and read and consume all that he does, because I think he's just brilliant. He's a rocket scientist and a Harvard trained MD. But he said, muscle mass is one of the most important predictors of longevity and speedy recoveries from injuries. Even a small amount of weekly resistance or weight training can stimulate growth hormones and increase muscle mass. And there's a study here that kind of links longevity and muscle mass. So lifting heavy weights, obviously we know it bulks up a little bit, especially as you're getting older, it gets harder because your testosterone falls.
0:13:53
But what they're saying in this UCLA study is that the more muscle mass older Americans have, the less likely they are to die prematurely. Like, it's pretty fascinating in my opinion. The last thing, you know, look, if you're not down with any of these things I just mentioned, I know that I used this in this next one and just said, hey, it's COVID, it sucks, I'm working from home now, I gotta do something even though I'm not motivated, and I would just force myself to go on a walk for 10,000 steps.
0:14:23
And, you know, 10,000 steps, as in this article right here, it's ideal for longevity, but it's not 10,000 steps. 10,000 steps is a pretty marketable number, but it probably is closer to around 7,000 is what they're saying. But our human bodies are designed to be in movement. And like I've said on several podcasts, some of the best things happen when you are in movement. Your brain feels better, your hips feel better, your flexibility feels better, you kind of open up, you're getting fresh air, you're outside in nature which is always a good thing. So if you're kind of like I said sitting on the sidelines and just not motivated, maybe that's the primer that you need.
0:15:04
And again, if you are someone who works out all the time and none of what I've said in the last 14 minutes has resonated with you, this might not be for you. This may be for the person that I'm reaching that says, you know what, you've motivated me to do at least something. Taking the first step is obviously the most important of a thousand mile journey. And the last thing is, just find ways to sweat. If you're not down with high intensity workouts or getting a catalyst suit or walking, just find a way to sweat, whether that's anything you're doing, rollerblading, or tree climbing, or whatever. Find a way to sweat and then call it a day. Okay, the next thing I want to talk about is, that's it.
0:15:45
I guess that's a wrap for food and diet and then exercise. Sorry, I'm kind of thinking about many things at once, how I'm going to combine these. Originally, I was going to make a pod where I was going to talk about almost six bonus episodes where it's talking about sleep in one, food in one, exercise in one, and I said, you know, some of these can probably be merged together, but I didn't want to not include them for the sake of being very comprehensive in the peak performance model, if you will. I will mention that there's some good books, and I'll mention again the longevity factor, but the Life Force by Peter Diamandis, I'm sorry, Life Force by Tony Robbins that just came out is going to be a great book for looking at this and Greenfield has a good book for talking about health and biohacking. But more on this stuff later. The next episode again I'll talk about will be just going into testing, biological testing and then I'll probably combine either that with brain training and then lastly would be longevity, which is where a lot of biohackers kind of get their, you know, when you hear someone's a biohacker, usually they're in it for the long haul.
0:16:57
They're looking to enhance the quality and the duration of their life. And this is where I think science is really digging in to extend that. There's some fascinating stuff going on. So I hope you enjoyed this episode. If you did, give us a like and a review on Apple iTunes. And that's it. We'll see you next time.
Transcribed with Cockatoo
Introduction
Food And Exercise
Intermittent Fasting
Increasing Longevity
Bulletproof Coffee And MCT Oil
HIIT
Find A Way To Sweat
