Full Transcript Introduction to the Summit and Breathwork 0:00 Hello and welcome to another special session of the Reversing 0:03 Alzheimer's Summit. 0:04 I'm one of your co-host, James Maskell, and we are going to be talking 0:08 about all things metabolic inflammation and breathwork, 0:12 and to bring on someone who I've known for more than a decade does incredible 0:17 work in his own practice in Toronto, but also his mentoring practices 0:22 all across the country and all across the world. 0:24 And, reversing chronic illness building programs that can reverse 0:28 metabolic dysfunction and also create health at scale. 0:32 So please welcome Sachin Patel. 0:34 Sachin, great to be with you. 0:36 Thank you. James, what a pleasure. 0:37 What an honor. Full circle moment. 0:39 You've been very instrumental in my life, in my in my career and in my profession, 0:44 my beloved profession of holistic health and functional medicine. 0:47 Always an honor and a pleasure to connect with you. 0:50 I'm looking forward to our time together. 0:52 Me too. 0:53 Well, let's let's start off by talking about this, this connection here because, 0:57 you know, as, as, people go through the summit, 1:00 they're going to be sort of become aware of two things. 1:02 One is that there are things that you can do every day to build 1:06 a foundation of health that is going to determine your long term trajectory. 1:10 And, you know, 1:10 I've been to some of your breathwork sessions, 1:12 and I know you're super passionate about that, 1:14 but another thing that you're going to learn 1:16 is that if you start to look at some of the root causes of cognitive decline 1:21 and you're going to see that metabolic inflammation is one of the major causes. 1:24 And that's why, 1:25 you know, 1:26 you've probably heard people say, well, Alzheimer's is type three diabetes. 1:29 Sometimes it is. 1:30 And sometimes it's not. 1:31 And so what I wanted to do today was to talk about those two areas, 1:34 because I know that you're expert in both of them. 1:37 But when we were just about to come on the call, you shared that 1:40 there was actually a connection between the two of them. 1:41 So why don't we just start there? 1:43 Yeah, absolutely. 1:44 So one of the most overlooked modalities in all of health care is looking at how, 1:50 assessing how and correcting how people breathe. 1:54 You can go weeks without eating. 1:56 You can go about a week without drinking any water. 1:59 You can go a few days without sleep, which 2:01 you can't go more than five minutes without breathing. 2:05 Our mitochondria die after five seconds of not getting oxygen. 2:09 So if we're focusing on mitochondria health when it comes to longevity, 2:13 when it comes to energy, when it comes to resilience, 2:16 it's impossible for us to be metabolically healthy 2:19 if we're not breathing correctly. 2:21 And by making simple shifts in the way we breathe, we can significantly reduce
Breathing, Nitric Oxide, and Brain Health 2:25 the amount of inflammation in our body 2:27 and the amount of stress in our immune system. 2:29 So most people may not know this or may not recognize this, 2:32 but it's immediately apparent. 2:34 But our immune system actually starts in our nose. 2:36 So we interact with 30 pounds of air every day. 2:39 So we actually consume more air in a day than food we do in a week. 2:44 And when that air comes into our body, it's informing our body. 2:47 But it's also developing a microbiome in our lungs. 2:51 When we breathe through our nose, we actually clean the air. 2:54 We perfect the air, we pressurize it, we sanitize it 2:58 because we make nitric oxide in our in our nasal mucosa. 3:01 And we also facilitate the air. 3:03 So it's temperature and moisture regulated. 3:05 So we essentially perfect the air if we breathe correctly. 3:09 However if somebody breathes through their mouth a few things start to happen. 3:13 One, they dry out their saliva when they dry out their saliva. 3:17 That creates the perfect storm for cavities to form, for plaques 3:21 to form, and gingivitis and inflammation in the mouth to start. 3:26 That also changes the microbiome. 3:28 And when the microbiome in the mouth is altered, we don't produce 3:31 as much nitric oxide, nitric oxide, which is what lines are nasal 3:36 mucosal membrane is the initial defense against the outside world. 3:40 Nitric oxide also helps us dilate our blood vessels. 3:44 And so we all know that Alzheimer's isn't just about toxic to the brain. 3:48 It's also about delivering nutrients and oxygen to the brain. 3:51 And the hardest place to get blood flow to in the entire body is actually 3:56 in the outer regions of the brain, because our heart has to work against gravity. 4:00 And these are very, very tiny blood vessels. 4:03 And so we want to set the stage biochemically in and physiologically 4:07 for us to deliver more nutrients and oxygen to those parts of the brain. 4:12 However, if our nitric oxide levels are low, 4:15 then it's very difficult for us to do that because our blood vessels, 4:18 our capillaries, aren't dilating enough to get adequate blood flow to those areas. 4:23 So nitric oxide also plays a role not in nitric oxide also helps us regulate 4:27 blood pressure. 4:28 So by simply breathing correctly, we set up our body to be better for circulation. 4:34 We set it up better for immune defenses. 4:36 And we also set it up better for helping create the right physiology in our body. 4:41 One thing that's also important, James's, is that our breath 4:44 is like the steering wheel of our nervous system, 4:47 and when our nervous system is in a more parasympathetic state, 4:50 we're able to actually heal and repair and become more resilient. 4:54 Most people, because of their dysfunctional breathing patterns, are 4:57 breathing themselves into a chronically sympathetic dominant state. 5:03 That's so interesting. 5:03 You know, one of the things that I always, I always, marvel at is the, you know, 5:07 the degree of interconnection 5:09 between all of the different parts of the body 5:11 is that, like, the simplest things can have the biggest impact, 5:15 and, you know, the connection that you're making there 5:17 between the breath and nitric oxide and changing brain. 5:20 One of the reasons why, you know, 5:22 impacting the health of the brain is so tricky is because 5:26 you have all these natural barriers, you know, to make an impact. 5:30 And it sounds like this is something that anyone can do that is actually 5:34 reasonably straightforward, no matter what stage of the journey 5:38 you're in, and that if you posture, it could have a big impact. 5:42 So, I'm grateful for sharing that. 5:44 Yeah. One one thing to thank you for that. 5:46 One thing to note 5:47 for everyone is that about 50% of people are habitual mouth breathers, 5:50 which means 50% of people listening to this can immediately benefit by, 5:55 by simply breathing through their nose instead of their mouth. 5:57 66% of people are habitual mouth 6:00 breathers at night, which means they sleep with their mouth open. 6:03 So two thirds of people 6:05 listening to this just by simply placing a small piece of surgical tape, you know, 6:09 vertically over their lips like this, you don't even have to seal your mouth. 6:13 Those individuals can tremendously benefit and improve their quality of sleep 6:18 and, restoration just by simply taping their mouth at night. 6:21 And it's amazing. 6:22 You know, 6:23 one of the things that happens at night is we dream and that's, you know, 6:26 that's memory 6:27 consolidation and thought consolidation, and it's a sign of a healthy brain. 6:31 Many people who stop dreaming start dreaming again when they start 6:35 breathing through their nose at night instead of through their mouth. 6:39 That's great. 6:39 So mouth tape is recommendation number one. 6:42 And just give us a quick primer on, you know, the practicalities of that, 6:46 because it is quite scary for people who've never done it before.
Mouth Taping and Nighttime Breathing 6:50 Yeah. 6:50 And so one thing I encourage people to do is don't place the tape 6:53 across your mouth. 6:54 You don't have to hermetically seal your mouth. 6:57 You just have to get your mouth in a position where your lips are 7:00 gently pressed together, 7:02 and you put the tape on vertically so you can still talk. 7:05 You can still sip through a straw if you want to. 7:07 You can still breathe through your mouth if you want to. 7:09 The objective isn't to seal your mouth. 7:10 The objective is to keep your jaw in a relaxed position and your mouth 7:14 stay closed. 7:15 So this is great for people who grind their teeth at night. 7:18 This is also great for people who may not be aware of it, 7:21 but they might be breathing through their mouth at night. 7:23 And it's also really good for people who snore are the most metabolically 7:28 disrupting things that we can do is, snore at night. 7:31 And snoring has also been linked to dental decay. 7:34 It's been linked to Alzheimer's because the plaques that we develop on 7:37 our teeth are closely correlated to blocks of people develop on their brains. 7:42 And so there's a strong correlation between dental health and 7:46 and a brain health. 7:48 And systemic inflammation. 7:49 So one of the easiest things that we can do 7:52 to improve our dental health is to breathe through our nose instead of our mouths. 7:56 I love that. 7:57 All right. So that's that's tip one. 7:59 And I think that's really powerful. 8:00 When I've been in your breathwork sessions, 8:02 you know, I've had kind of an intense experience. 8:05 So, you know, obviously the mouth breathing that's nighttime taking care of. 8:09 What about during the day? 8:10 What are the things that we can do to, get the blood flow moving 8:13 and bring the new, healthy nutrients that we're eating? 8:17 You know, to the brain. 8:19 Yeah. Great question. 8:20 So one thing I want people to note is what their default breathing 8:24 patterns should be. 8:25 And there's a different breath for every different activity. 8:28 So James and I are doing this interview together. 8:31 When I'm speaking, he can go into a certain breathing 8:34 pattern of six seconds in, six seconds out, 8:36 and that's going to keep his nervous system calm. 8:38 It's going to keep him focus. 8:39 It's going to bring him present to this moment, 8:42 and it's also going to help him hold space for whoever he's speaking to so we can, 8:47 totally calm our own nervous systems down to get us into 8:50 a more parasympathetic state. 8:52 This is about 5 to 6 breaths per second. 8:54 So it's about, you know, a 5.5 seconds in 5.5 seconds out. 8:59 Our tongue is placed gently at the roof of our mouth. 9:02 And when we place our tongue at the roof of the mouth, 9:04 if we think of a young child who sucks their thumb or uses a pacifier, 9:08 or is instantly soothed by latching on to their mother's breast, 9:12 what happens when when we place pressure at the roof 9:14 of our mouth, it instantly soothes our nervous system. 9:17 So this is something that you can do as well. 9:19 Gently placing your tongue at the roof of your mouth 9:22 will relax your nervous system. 9:23 It'll seal your mouth so you'll now be breathing in 9:26 through your nose for a count of six and six. 9:29 And that immediately is going to improve 9:31 you and shift you into a more parasympathetic state. 9:34 And there are different breathing techniques that one can use. 9:38 One is called a physiologic sigh, where you exaggerate an audible sigh. 9:42 This is one of the fastest ways to relax your nervous system. 9:45 It's actually been shown to be more effective than meditation. 9:48 And so by simply taking a deep breath and holding 9:52 and then letting out with a sigh, an audible sigh, doing that 5 to 6 times, 9:56 you're going to shift your body 9:57 from a sympathetic state into a parasympathetic state. 10:01 If you need energy, you can do something called bellows breath, 10:05 where you are moving your hands up and down and exhaling with each breath. 10:09 This is rapidly moving your diaphragm up and down, rapidly expanding 10:13 and contracting your your lungs, creating huge amounts of pressure on the heart. 10:18 So you instantly increase increased blood pressure
Breathwork Techniques for Nervous System Regulation 10:21 and your body goes into a fight or flight type of state. 10:24 So breathing is very interesting because our body 10:26 naturally uses our breath to shift our state. 10:30 So if a lion were to walk into your office, James, 10:32 and your mental perception of the situation is danger, 10:36 then the first thing you're going to do is you're going to take a deep breath in. 10:39 That's going to rapidly expand your lungs, squeeze your heart, increase 10:43 blood pressure, gets blood to your arms and legs, and you're ready and off to go. 10:46 You wouldn't sigh right and lower your blood pressure 10:50 because that's going to send more blood to your gut. 10:52 You would do the exact opposite. 10:54 When we feel a sense of relief, we sigh. 10:56 When we're upset, we cry. 10:57 Crying is actually a form of breathwork that releases our emotions, 11:01 so telling a child to stop crying is one of the worst things that we can do. 11:05 Because the only way to stop crying is to stop breathing. 11:08 So many people have trauma that they store in their diaphragm and emotion 11:12 stored in their diaphragm, and this is why they have huge releases 11:15 when they go through prolonged breathwork sessions. 11:17 Because we're releasing a lot of stored emotion. 11:20 Your diaphragm does three main things. 11:22 One is it pumps your heart. 11:24 So every day your diaphragm moves up and down 23,000 times. 11:28 It's the only thing that we can consciously control. 11:30 And indirectly, we can control our heart rate 11:32 by slowing down our breath or speeding it up. 11:35 So 20, 3000 times you're breathing in and out, 11:38 that's assisting your heart and pumping blood. 11:40 Your diaphragm is referred to as your second heart. 11:42 Your third heart is your soleus muscles, your calf muscles, 11:45 which pump the blood from your lower extremities back up to the heart. 11:49 The diaphragm also pumps your lymphatic system 11:51 so as it's moving up and down the biggest lymph nodes in your body, 11:55 some of them are underneath your diaphragm. 11:57 So your lymph is also being pumped 23,000 times. 12:00 So now when somebody has short shallow breathing 12:02 because of injury to the diaphragm, 12:04 a trigger points in the diaphragm store trauma, unreleased emotions. 12:08 They breathe short and shallow. 12:10 This tells their nervous system that they're under stressed. 12:13 So then they have a perpetually fight or flight nervous system. 12:16 So they never heal because their nervous system never heals. 12:19 When we're in fight or flight, the third thing that the diaphragm does 12:22 is it maintains a hydrostatic pressure in the myofascial matrix. 12:26 Myofascial matrix is a system of tubules that connects every single nucleus 12:31 of every single cell in our body together simultaneously with a constant pressure. 12:35 So it's a force and emotional distribution network. 12:38 This is regulated by the diaphragm. 12:40 And so it makes sense to put it right in the middle of the body 12:43 if we're going to regulate pressure in this system. 12:45 So trauma and grief are stored in our diaphragm in our lungs. 12:49 The rest of it gets distributed into the myofascial matrix. 12:52 So people with chronic pain usually it's the the issues are in our tissues. 12:57 And that distribution of force happens through the diaphragm. 13:01 Yeah yeah. 13:02 Super interesting. 13:03 Well I can see how anyone who's listening to this, whether you are, 13:06 caring for someone who's on the side of Alzheimer's spectrum 13:10 or if you are in the journey to, you know, yourself 13:14 or you're looking to support, this is a great tool and a great skill. 13:18 You know, I know ever since I've known you, you've talked about that 13:20 the solution to chronic illness is skill building. 13:23 And it seems like this breathwork is really 13:25 just like a primary skill that anyone can build that will stand you 13:28 in good stead no matter what chronic illness you have. 13:32 Yeah, that's the thing. 13:32 Like, you know, when I, 13:33 when I kind of stumbled across this and I started connecting the dots, 13:37 I started realizing how breath plays a role in our immune system. 13:40 How we breathe plays a role in our dental health. 13:43 Thus systemic inflammation, how it plays a role in heart 13:46 health and cardiovascular health, how it plays a role in mitochondrial health. 13:50 How plays a role in brain health, how it plays a role in lymphatic health. 13:54 And now we're also discovering the lungs actually produce red blood cells. 13:58 So it also plays a role in the production of new cells in our body. 14:01 The lungs are also where we detoxify. 14:04 So 70% of detoxification takes place in the lungs. 14:08 And so it you know, it just connected so many dots for me 14:11 when I started studying this through the functional medicine lens 14:15 and the metabolic lens, 14:16 and I would just always wondered why more people didn't know about this. 14:21 And so I'm grateful to be, 14:22 you know, accumulating this knowledge and then sharing it. 14:25 And, and hopefully, you know, people just by listening to 14:27 this are more conscientious of how they breathe. 14:29 But I'd love to, give them a formula to create a healthy habit around breathing. 14:34 Can we do that? Yeah. For sure. 14:36 Okay, so, one of our mutual friends, BJ Fogg, wrote a book called Tiny Habits 14:40 and in Tiny Habits, he has a very important 14:42 formula, and it's called, you know, if you want to create a new habit, 14:46 then that new behavior. So be equals. 14:49 Map B stands for behavior. 14:51 And then map stands for motivation and then ability and then prompt. 14:56 So hopefully everyone by listening 14:58 today is motivated to breathe a little bit better. 15:00 Just by breathing through your nose 15:01 for example you get 20% more oxygenation versus breathing through your mouth. 15:05 That in and of itself should be a reason to breathe better, right? 15:09 And a simple thing that you can do is just put your tongue 15:11 at the roof of your mouth and start breathing through your nose. 15:14 You can tape your mouth close the night. 15:15 If you just do those two things with more awareness, you're going to see 15:18 significant, instantaneous, measurable improvements in your health. 15:22 You know, we have so many people that they start mouth 15:24 taping and their chronic brain fog goes away. 15:26 That tells me their brain is healing. 15:28 They tell me they wake up with energy instead of waking up tired 15:31 just by using literally one pennies worth of tape every night. 15:35 So it's one of the most powerful, safest, 15:38 most affordable interventions that I've ever come across. 15:41 And it's just simply getting people to do that. 15:43 One thing, 15:45 the the thing with breathing that I love, is 15:47 that it applies to people at every stage of their life. 15:51 So whether you have a young child, whether you have a middle 15:54 aged child, or whether you have a, you know, an adult parent, 15:59 how we breathe shapes so many aspects of our health. 16:03 One of the things that it does is it actually shapes our facial structure. 16:06 So if you have young children, 16:07 make sure their tongue is in the roof of their mouth, 16:09 because the tongue acts as a spacer that pushes their face outwards 16:13 and allows them to have nice, wide open nasal passages. 16:17 When people have their tongue at the floor of their mouth,
Breath as a Foundational Health Skill 16:20 when children have their tongue 16:21 at the floor of their mouth, it changes the shape of their face. 16:24 Now the reason this is important, many of us who might be struggling 16:28 with brain health and cognitive decline and issues like that. 16:31 Your brain is your most oxygen demanding, organ in your body. 16:36 So how we breathe from the moment we're born to the moment 16:39 that it is that it is right now for each of us is absolutely crucial. 16:42 So many people are watching this. 16:44 You might be watching for a parent 16:45 who's struggling with their health, but pay attention to your kids. 16:48 You know, so many people 16:50 develop, dental issues and issues that later all lead to Alzheimer's 16:54 and cognitive decline because of the way they breathed when they were a child. 16:59 Yeah, well, that's really powerful. 17:00 Well, thank you for sharing that. 17:01 And I think everyone could take something away from that. 17:03 And I really appreciate you sharing that. 17:05 I do want to capture some of your insight with regard to the metabolic inflammation 17:09 conversation, because, you know, during this summit, we're really laying out 17:14 the methodology for the consistent reversal of cognitive decline. 17:17 And one of the pieces is understanding which one of the root 17:21 causes or which combination of root causes is driving it. 17:24 And metabolic inflammation is one. 17:26 And I would love to just gather your insight on one. 17:29 You know why this is so critical and to, you know, some of your best practices. 17:35 If you if you identify through a journey that you that metabolic inflammation 17:39 is an issue and maybe you have some ideas on how you could sort of like 17:43 tweak that it is without taking any tests, then you know, what? 17:47 What are some of the most leverage things that you can start doing 17:51 that is in breathing? 17:53 Yeah. 17:54 Great question. 17:54 So I'm sure those people that have discussed diet, 17:57 and one of the things that we work on with our clients is, is of course, 18:01 starting them off with their foundational, whole foods healthy diet. 18:05 We also go a little bit further by looking at other factors, 18:08 such as what foods cause inflammation for their body. 18:11 So we actually do a test called a food inflammation test. 18:15 So in knowing what foods are inflammatory for you, 18:17 you're able to eliminate those from the diet. 18:20 Most of the inflammation people feel is painless right. 18:23 Your brain doesn't feel inflammation. 18:25 It just starts becoming dysfunctional. 18:27 Your organs, many of them don't feel pain because they don't have pain receptors. 18:32 They just become less functional. 18:33 And that's why organs can be damaged beyond 80% 18:37 before there's any symptomology or any discomfort that people experienced. 18:41 So I feel like it's it's super important for people to realize that 18:44 not all pain or not all inflammation causes pain. 18:48 The other thing to to keep in mind is aside from food 18:51 is the barriers of our body. 18:53 So the quality of the barriers 18:55 and how they interact with the outside world plays a huge role in inflammation. 18:59 So for example, mold can be a big problem for people. 19:02 And that's something that it could be breathing in day in and day out. 19:06 So even something as simple as getting an air 19:08 purifier can be very beneficial in capturing some of these particles. 19:11 So they're not breathing them in 30 pounds of air is how much we breathe each day. 19:16 Most people spend a significant amount of time indoors, and if the air quality 19:20 isn't where it needs to be, it in itself can be quite inflammatory for them. 19:24 Other aspects that are overlooked when it comes to inflammation 19:28 is actually our inflammatory repair system. 19:31 So the adrenals play a very crucial role because of the hormones 19:35 that they produce and helping us to deal with inflammation. 19:38 And many people's adrenals are burnt out these days. 19:41 One of the most effective ways to increase 19:43 regeneration of the adrenals is one getting sunlight.
Metabolic Inflammation and Root Causes 19:47 The average person, unfortunately doesn't get enough sunlight, 19:50 especially, you know, living in the northern climates like I do. 19:53 You know, you have to make 19:54 a very conscientious effort and a lot there's a lot of mental factors 19:58 to overcome just to go for a walk because it's so cold outside. 20:01 Thankfully, right before this interview, I went outside for a nice walk 20:04 and I caught the sunset. 20:06 But, that doesn't happen very often for most people. 20:08 So the sun sets our circadian rhythm, and our circadian 20:13 rhythm helps with the repair of our organs and our systems in our body. 20:17 But particularly what it does is it being outdoors 20:20 more helps us regulate our melatonin production. 20:24 And melatonin is a very overlooked compound. 20:27 It's actually one of the most 20:29 it is the most powerful antioxidant that our body makes. 20:32 It's made 95% of it is made in the mitochondria, 20:35 and 5% is released by the pineal gland, in the presence of darkness. 20:39 Now, the significance of melatonin is often overlooked. 20:43 It is because it's a powerful antioxidant, and most people don't manufacture enough 20:47 because they don't get enough light. 20:49 And their circadian rhythm is all messed up. 20:51 This makes people so much more prone to all kinds of health challenges. 20:55 All cause mortality is reduced when melatonin levels drop, 20:59 and so getting adequate sunlight in the day 21:02 and then turning off the lights at night, or going more to red color 21:07 light bulbs, is going to be a powerful way to lower cortisol and raise melatonin. 21:12 And bright light during the day is a way to help regenerate the adrenals, 21:16 and particularly release hormones that help us heal and regenerate as well. 21:21 When we get more sunlight, 21:22 it also allows us to reduce our food intake requirements. 21:26 So you actually need less food when you spend more time outdoors. 21:30 And we all know the benefits of calorie reduction can be very powerful 21:35 in increasing the lifespan and healthspan as well. 21:38 Yeah, I'm glad you mentioned about the light, 21:40 because I'd love to just follow up on that. 21:41 You were one of the first people that I followed that were really clear on, 21:46 you know, vitamin D creation from sunlight as opposed to supplementation. 21:50 And, you know, you live in, in Toronto area. 21:53 And so it's not like the easiest place to do it. 21:56 I mean, I live in California where I get 300 days of sun a year. 21:59 So I just love to like get some of your protocols on and the early following you. 22:04 It's like you, intentionally taking time with your shirt off 22:08 in the sun in the winter 22:09 to make sure that that this process is happening as best as you can. 22:13 Is that something that you've kept up, 22:15 and how do you make sure that that's a part of your everyday experience? 22:20 Yeah. Great. 22:21 Great question. 22:21 So for me, I'm very conscious about my light environment. 22:25 Just like our mouth eats, our eyes also eat. 22:27 And they eat wavelengths of light. 22:29 And within those wavelengths of light is information. 22:32 If you look at sunlight 22:34 and then you compare that to a tungsten bulb, that you'll see 22:37 that the wavelengths of light emitted by a setting and rising 22:40 sun are very similar to tungsten bulbs, which are the Edison bulbs, the bulbs 22:44 we all grew up using when people didn't have sleep issues. 22:48 Then what happened is, manufacturers said, well, we don't need our bulbs 22:51 to make heat, and we don't need other wavelengths of light 22:55 that are invisible, like UV light and an infrared light, which are both 22:59 healing wavelengths of light, which would be naturally found in sunlight 23:05 and in some of those in infrared light is found in tungsten bulbs. 23:08 50% of the light emitted from the sun is red in infrared light, 23:13 and red in infrared. 23:14 Light is missing in LED bulbs. 23:17 That's what produces the heat. 23:18 That's why they see it as an inefficiency. 23:20 Most of the light they were exposed to is highly processed. 23:23 So it's like processed food. 23:25 But except as processed food for our eyes, our eyes play a huge role 23:29 in telling our brain what time of day it is 23:32 when we when our brain knows what time of day it is based on that internal clock,
Sunlight, Circadian Rhythm, and Recovery 23:36 it heals and repairs different organs and systems at different times. 23:40 And so our circadian biology plays a huge role. 23:42 So we have to find ways to mitigate from our screens. 23:46 That's why I'm wearing these glasses, 23:48 to filter out the wavelengths of light that don't serve me right now. 23:52 That's why I went for a walk to see the sunset, because that's 23:55 going to signal to my brain that, you know, it's time to start winding down. 23:59 When I go upstairs, it'll be dark, so I'll turn off all the overhead lighting 24:02 and we'll go to red lighting, and I'll switch my glasses out. 24:05 So they actually have an orange lens in them, which filters out green 24:09 wavelengths of light. 24:11 And then an hour before bed, I'll put on my red light glasses, 24:14 which filter out all wavelengths of red, a blue and green light. 24:19 And so what ends up happening is my cortisol levels starts dropping 24:22 as it should, as it would if I was an animal in nature or living in nature. 24:26 And my melatonin production starts to increase 24:29 and that melatonin goes in as a scavenger 24:32 antioxidant heals my mitochondria, finds any excessive oxidative stress 24:37 that's taking place, and inflammatory stress is taking place and quenches that. 24:42 So we're our exposure to light 24:44 actually changes our own capability of healing and repair. 24:48 Now you might say, 24:49 you know, the question might be, does it have to be so complicated? 24:51 But the reality is it's actually super simple. 24:54 Every animal that lives in nature is already tapping into the light 24:58 and dark cycles of the sun, because they're not exposing themselves 25:02 and they're not exposing themselves 25:03 to non-native wavelengths of light like human beings do. 25:06 So to our ancestors, this would have been passive. 25:09 They wouldn't even have it. 25:10 They would, given this any thought whatsoever. 25:13 Yeah, well, it's interesting that we have to 25:17 take new things into account to be healthy in the new environment. 25:19 I mean, it's all like that if you think about toxins and bio toxins 25:23 and all these things, you know, are a result of our modern environment. 25:27 And, it takes a lot more to get healthy and stay healthy than it used to. 25:32 And ultimately, that's what we're here to, to share here on the summit. 25:36 So should you be such a wealth of information? 25:38 I really appreciate you continually putting out the message 25:42 and then leveraging your impact by helping other practitioners 25:46 and, coming on events like this to share with the masses, about how to, 25:50 stay healthy, get healthy, be healthy in your community. 25:54 I really appreciate, years of collaboration, and I'm grateful 25:58 for all of those times and many more to come. 26:00 And hopefully we're on a pathway towards a transformation and, chronic illness. 26:04 And thanks for your participation today.
Closing Remarks and Summit Wrap-Up 26:07 Thank you, my friend. 26:08 It's, honor and pleasure, and the feeling's very mutual. 26:11 Looking forward to giving you a big hug when I see you next. 26:14 All right. 26:14 This has been the reversing Alzheimer's summit. 26:16 We've been here with Sachin Patel. 26:18 We learning all about breathwork. 26:19 There are amazing, sessions coming up both today and the next couple days. 26:24 So make sure that you, set your clock 26:27 and make sure that you're in to check out some of these other sessions. 26:30 Thank you so much for tuning in, and we'll see you next time.
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