The 5 Things That Matter More Than Every Health Hack

0:00Welcome to Super Life, with me, Darren Olin, a podcast where we explore, discover and share solutions that promote a healthier life and a better world. Together, we'll ignite possibilities, inspire change and build sovereignty, creating a roadmap towards a super life for you and for all. Get ready to start living your super life. Before we get into today's episode, I want to acknowledge the company helping to support this conversation, Alchemists. You know, most of us spend so much energy thinking about what we put into our bodies. The food we eat, the water we drink, the air we breathe outside, but here's something that doesn't get nearly enough attention. The air inside your home. Here's a fact that floored me conventional paints, which are petrochemical-based, are off-gassing, endocrine disrupting chemicals for not just days, for years after they've been applied.

1:12This means the walls of your bedroom, your kids' rooms, your kitchen. They could literally be releasing toxic chemicals into the air you're breathing every single day. That's why I want to talk about Alchemists. Alchemists is the world's first wellness paint. Their paints are mineral-based, VOC-free, and completely free of PFAS, those damn forever chemicals that have no business being anywhere in our environment, especially in our home. And because the formula is rooted in natural minerals, it's inherently anti-mold, anti-fungal, so there's no synthetic additives needed to perform. Nature has already done the work. On top of all of that, Alchemist's paint is Class A Fire Resistant, which I love here in Southern California, because guess what? Rocks, I.e. minerals, don't burn. So you're not just protecting your family's health, you're protecting your home on every level, no downside.

2:17And here's the thing that really speaks to me. Alchemist is cradle to cradle certified. If you're not familiar with that, it's one of the most rigorous sustainability certifications in the world. It means a product has been evaluated across its entire life cycle from the ingredients sourced to make it all the way to what happens when it is no longer needed. Nothing is an afterthought with this company. That's a standard most companies never even attempt to meet, but they do. They've rethought the entire formula from the ground up, so you don't have to choose between a beautiful home and a safe foot. So much thought into the products that touch our bodies or coat into our bodies, it just makes sense to extend the same standard to the surfaces that literally surround us. If you're repainting a room, or now inspired to do so, building something new, or just ready to make a healthier swap, check out Alchemist. Go to ALKEMIS.com, use the code Darren10, D-A-R-I-N-10.

3:26This is a starter episode or a recalibration episode for anyone drowning in wellness advice put up your hand. Let me know. It covers the five basic that do the most work. We're going to dive into sleep, light, movement, real food, and action. I'm going to hit this one so many times every direction, connection, connection, connection with other people. We're going to go over each with the science, a super life upgrade, and one step you can take tomorrow. This is not a dig on many things I do every day, but I always go after the basics. The cold plunges, the red light panels, 17 supplements, glucose monitors, a ring, a watch, a guy online telling you you're doing it all wrong. It's everywhere anytime you can find whatever you think is right, every direction, every way from almost anybody.

4:29So, and wellness has become weirdly this full-time job and people make their careers over having this full-time job, but just trying to stay up with the trends becomes a full-time job. And for a lot of people, it's making them anxious. There's actually now studies that they're doing in my previous solo, studies they're doing on anxiety around the horror rings and the sleep things and all of that stuff. People feel more confused and more likely to quit before they even started. So, today I'm cutting through all of it. I've spent, so just a little orientation on me, I've spent decades in this world, decades. I studied in college, exercise, physiology, nutrition, kinesiology, all of that stuff was in the rehab space, kinesiology space, the movement space, the nutrition space, and superfood hunting space for 15 years. I've lived this upside down sideways and I have now gotten more simple than any other time in my life.

5:35I've formulated products, shakeology that sold billions and billions of dollars still selling to this day. By the way, it's now on the shelves of your major grocery stores, which is exciting. It never was because it was through a network marketing, which I wasn't involved with. I just created the product and now it's on shelves. So, the network dismantled and in order to keep the business thriving, beach body then went out or now called body and now it's being sold on shelves. But that's just a side note. I traveled to well over 30 countries and of course now I'm working on road map to happiness investigating diving in, learning from cultures around the world around happiness. I've sat with people in far off places more times than I can possibly imagine. I have a wealth of stories that when you start asking me, they start coming out and they're fun. And maybe one day I will do that. I just need someone to kind of instigate that. But sitting with people, I've sat with people with strong lives, brilliant lives, long lived lives, passion filled lives.

6:39And guess what? They had no gadgets. And here's what I've learned. Most of your health comes down to really five things. Five. And none of them cost more than a pair of shoes. We've got sleep, we've got light, we've got movement, we've got real food and we've got connection. Today I'll give you the science on each one dumb down easy to understand why it matters more than you think with this foundational understanding and one thing you can do tomorrow, not next month, literally tomorrow. This is my solo episode podcast on the five that matter. Let's go. Okay, here's the fatal convenience hiding inside wellness itself. We've turned health into shopping every week. There's new powder, new gadget, new protocol. And listen, I'm currently building things where you have you'll have access to greater things and everything else too. So I'm also my hands up in the air. I confess I also I'm involved in these things because I also feel genuinely that people can benefit from several things. However, if you haven't taken care of the foundation, then all of these things become you put more attention on them rather than the foundation because think about it like a house supplements, biohacking gadgets.

8:05That's the paint. That's the furniture, sleep, light, movement, food, connection. That's the foundation. If the foundation is cracked and wobbly, the most expensive paint in the world won't hold the house up. It won't hold you up. So before you start decorating your house with no foundation, there's some good news. These five basics are free or nearly free. They work together to improve one that lifts you up, lifts others up. And you already know how to do them. You just need a simple way to start. So sleep. Sleep is like be boring in its consistency. The friends around me know I'm boring because I'm pretty regimented on when I'm home at least and I'm not out doing something. I am very regimented. I go to sleep around the same time and the research shows going to sleep around the same time is a really good idea. The science everyone asked how many hours should I sleep? You know, that could be a wrong question.

9:09Course seven and nine still research says so let me let me just say what I'm thinking here in 2024 researchers followed 60,977 people in the UK bio bank who wore activity trackers for a week. The people with the most regular sleep same bedtime same wake time had a 20 to 48% lower risk of dying over the next seven years plus than the least regular sleepers. So let me just say that again regularity predicted risk of death better than total hours of sleep. But that's not again regularity. Your body doesn't just want more sleep. It wants the same sleep. Be boring with sleep. Your body loves a rhythm because it's deeply deeply hardwired in you. The circadian rhythm you fight against that you fight against all of nature and every cell because every cell in your body runs on this clock your hormones, your digestion, your immune system, your mood. They all expect you on a schedule.

10:31Wake up at six one day and 10 the next and it's like flying across time zones every weekend. It's like giving yourself your own jet lag. Here's a super life upgrade. Pick one wake time and keep it for seven days a week. Yes, weekends too. Keep it. Make your bedroom a cave cool dark quiet somewhere between 65 degrees works for most people and caffeine only before noon last big meal two to three hours before bed phone chargers no bueno. Don't charge your phone next to your head and also caveat turn off all Wi-Fi tech wellness is a great shut off that's connected to your circuit your plug in on your Wi-Fi router you hit a remote boom it's off. So tomorrow step set one alarm for the same time every day this week including Saturday and Sunday that's it your bedtime will start to take care of itself and you will reap the benefits of less stress hormone regulation better mood better overall cell regulation.

11:46Number two light bright days dark days the science so light is the master switch for that body of yours that body clock in two thousand twenty three researchers led by Sean can at Monash University had eighty six thousand seven hundred seventy two people who were light sensors people who got most daytime light had about twenty lower risk of depression so instead of staying inside get your ass outside the more daytime light you have the lower risk of mental health depression people with the most light at night so so looking on the lights lot of overhead lights had about thirty higher risk of these depressive tendencies they saw the same pattern for anxiety bipolar and PTSD wow bright days dark nights it might be the cheapest mental health tool on the planet here's the fatal convenience we spend most of our lives indoors over ninety three percent on average

13:03where even a well lit office is a small fraction of the brightness that you would get outdoors in the outdoor light even on a cloudy day then at night we flood our eyes with screens and overhead LEDs just a horrible combination we flipped our light upside down dim days bright nights your brain doesn't know when it's morning anymore again this is very very basic science and also common sense that we've disrupted with our modern world here's a super life upgrade get outside within the first hour of waking certainly if you're waking up at six in the sun starting to get get your ass outside the sun starting to come up just get get your butt outside ten minutes on a sunny day twenty to thirty minutes when it's cloudy if you have more melanin stay outside and of course no sunglasses and never stare at the sun directly so if you can take calls outside coffee breaks other breaks outside eat lunch by a window or get outside after sunset go low and warm like lamps instead of overhead light

14:23lights dim everything down screens on nighttime mode or better off the last hour call loved one talk to your loved one connect with your friends your family it is golden so tomorrow step take your morning coffee or tea outside go for a walk walk your dogs walk yourself whatever it is get outside before you check a single message let the sky be the first screen you look at come on this is powerful movement move more often sometimes hard I get it you don't need a gym membership to get the most benefit in two thousand twenty two before we continue the pod I want to share something I've tried so many supplements I've been in the space for twenty five years and every so often something really pops out monovetality is that difference it's not just about adding minerals it's about tuning your body to the higher frequency physically mentally emotionally and spiritually because this is the mon of from the earth the she legit the ormous minerals and so on there's so much going on with this brand I'm so excited beyond the she legit

15:39they're expanding into other elementals brand is built on ancient alchemy with ingredients like gold nanoparacles beta glue cans she legit or miss all geared to elevate you especially in today's world you need bio available a bio delivery system that upgrades your body from the inside out every formula is frequency charge to promote balance and energy immune system and cellular renewal and the wild part the more consistently you take it the more you feel everything in your body it's the same with me the more I use it the better I feel my sleep improved my skin close my stress goes down my testosterone goes off it's like my whole system is humming again so if you're tired of low energy brain fog and or just not feeling the same and like something's missing check out

16:41mana go to mana vitality dot com that's m a n n a vitality dot com use the code dare and 20 and you get 20% off your order this isn't about health it's about living in harmony with your greatest and highest potential university of Sydney tracked more than 25,000 people who said they didn't exercise at all the ones who did three to four one minute bursts of vigorous activity a day hustling upstairs power walking to the bus picking your vegetables carrying groceries fast like consciously had up to 40% lower risk of dying and up to a 49% lower risk of heart related death and steps a dug into this before forget the 10,000 step idea that number came from a 1965 Japanese pedometer ad was an ad it was marketing the closest thing we have is a

17:492022 analysis of about 50,000 people found the benefit leveled off at 6,000 to 8,000 steps a day for people over 60 and eight to 10,000 for younger so yes it's a good number it's a good target but it's not the end all be all four minutes of breathing hard spread across your day that's the doorway no gym no gear no excuses your body was built to walk to squat to carry to climb to sprint to stretch all of these things the fatal convenience is this damn chair I'm even sitting in one but I need to get out I get to go run my dogs the car the elevator delivery to the door we engineered movement out of our daily lives I'm asking you to engineer it back in because that started pulling the veil of undermining our own health so the super life upgrade here so exercise think of it as exercise snacks for one minute

18:53a day up the stairs twice a squats while you're you're you're taking a call hard minute of play with the kids of the dog throw a ball whatever a stick go find something go dig something whatever it is and a nice easy one as soon as you eat go for a walk 10 minutes again get outside after your biggest meal go for a walk moves your body gets it mitigates some of the sugar all of those things get up every 30 to 60 minutes stand stretch walk take a call while you're standing and plug back in don't use earbuds it's all another conversation you've heard me talk about get rid of those damn earbuds man carry and lift twice a week pick up something heavy groceries kettlebell dig a ditch whatever it is a bag of you know strength in yourself create independence hell what I've been doing lately is just moving I've been like holding a rock and then I move it I move it around different places is kind of fun I feel like I

19:57throw on some music I feel like I'm dancing but I'm very deep inside myself consciously moving all body parts it's fun it's great so pick four triggers the stairs a kettlebell run a sprint fast walk to the mailbox grab the dogs leash every time you hit one go hard for one minute I mean I'm not saying like sprint and pull hamstring that's not what I'm saying real food so eat food your great grandmother would recognize and give you 2019 Kevin Hall at the NIH ran one of the cleanest nutrition experiments ever done 20 adults lived at the NIH for four weeks that's a little boring two weeks of ultra process food two weeks of minimally process food both diets were matched for calories sugar fat fiber and carbs that were offered people could eat as much as they

20:57wanted on the ultra process diet they ate they ate about 500 more calories a day they ate it faster they just scarf that down and they gained about two pounds in two weeks on the real food diet they lost about the same it's that easy eat real food same nutrients on paper 500 extra calories a day in real life ultra process food is designed to get you past your full signal so minimize cut out ultra process food and it's not just wait in 2024 review and the BMJ pooled studies covering nearly 10 million people diets high and ultra process food were linked to about 50% higher risk of dying from the highest challenge we have in America heart disease 48 to 53% higher risk of anxiety on top of it

21:58and common mental disorders and a 12% higher risk of type two diabetes this is the original fatal convenience food built for shelf not for life not for you wasn't built for life so super life upgrade shop the edges produce beans not seeds plants plants fruits all of that yumminess the middle aisles eliminate ultra process get rid of it don't need it majority of food coming from real food the five ingredient rule if a package has more than five ingredients and you can't pronounce them don't buy it said easy and don't start by banning foods add veggies to every meal add a handful of nuts and seeds to every meal good whole food the good crowds out the bad eat the rainbow aim for 30 that's right 10 20 30 different plants a week and herb spices not seeds they all count in the

23:03American gut project people ate 30 plus plant types a week had a much more diverse gut microbiome than those who ate fewer than 10 and slow down when you're eating put your fork down between meal bites consciously just slow that don't bite bite swallow bite bite swallow remember that NIH study people ate faster when they're eating ultra process food slow down enjoy this whole food at every meal tomorrow make half your plate plants if you're not already eating all plants don't take anything away just add more plants okay so this is one that always blows my mind when I first did when I was dig into this because it it rains superior than almost anything else in 2010 Julian Holt Lundstad at Brigham Young University pooled 148 studies covering more than 300 and 8,000 people followed an average of seven and a half years big

24:13study people with strong social relationships had a 50% greater likelihood of survival than those who did not the research research said that effect is comparable to quitting smoking so hang out with great people hang out with a lot of people enjoy yourself connect truly and it was bigger than the effect of obesity or physical in activity you can eat perfectly sleep perfectly and train perfectly and still be starving humans you need we need each other we need each other to get real nourishment this is the most dangerous fatal convenience of all we can order dinner workshop and quote unquote socialize without ever seeing another real face in front of us it's easier than ever and we need to actually make an effort to see people eat with people look at people hang out with people interactive people so you can text someone call someone video someone better than nothing but the best

25:23in person every step up is more nourishing make one meal a phone free table meal I dare you look at the people you're eating with join something that repeats a fun club a church a garden a class a pickup game I have men's groups I work out with my buddies every all throughout the week it really does matter it stacks up walk walk with a friend go outside movement like connection all in one shot also you can help someone help be kind to someone volunteering is the fastest way for real deep connection call someone you love instead of texting them five minutes here their voice that's what you can do you can do all of this foundational stuff and you will be happier and healthier than any gadget could ever give you okay like subscribe passes on to people create a movement of super life that makes sense and that is common sense peace love you.