How David Beckham & A Heart Transplant Survivor Plan to Stay Strong at 80

26:54There was a lot of procedures along the way and different interventions that they kind of would patch me up. You know, I'd work a little better for a while and I'd kind of decompensate. And the chemo is what destroyed your heart. You know, it's really fascinating. Or the radiation. Well, this is super cool science. So, you know, ultimately I had a heart transplant and they are investigating the heart and the genes in the heart and how this could have happened. And they identified something called the Titan gene. And this Titan gene is a gene that makes the myocytes, the heart cells, very sensitive to chemo and radiation and childbirth.

27:29And I was actually able to have a baby. And so I went into this end-stage heart failure right after I delivered my child. So it was kind of like a triple hit. So most individuals, you know, if they have chemo, they're okay. Well, you had a baby and a heart failure. That's a lot. But all three. How are you still smiling? It's so impressive. Well, it's just such a blessing. And, you know, that's the beauty of post-traumatic growth, right? If you have adversity and you rise above, you know how hard life can be. And now it's like I live this seamless, just truly blissful, glorious life. Just a life without resistance is so easy.

28:01Life is so easy now. But you had a heart transplant in 2021, right? It's the ultimate longevity hack, I must say, because I have a very young heart in my body. So I'm not recommending anyone else to do it. And you were the first one to run a marathon within a year of having a heart transplant, or you're the only one who's had a heart transplant who's run a marathon. No, there's been other men. Actually, I don't believe that there's been a woman that's actually run it. I think there was one woman that walked one, but it was many years after her heart transplant. So this was exactly one year after my heart transplant.

28:32And after I said I was going to do that, I thought, uh-oh. When I took my first step, I thought, I think I made a big mistake. I was so decompensated. My calf muscles were literally indented. I had a three-person assist, in a rolling walker. And I was just thinking, oh, I may not be able to do this. I was like, I've got to try. So I applied all those pillars in lifestyle medicine. I mean, after the surgery, you were on a walker. Yeah, after the surgery, you know, on a walker. I was on life support. But not during the marathon, you were in a walker. No, I ran that hard, man. I shined. That was pretty cool.

29:01Yeah. But yeah, we have a cardio sports medicine specialist who's a cardiologist at Mayo. And they ran races with me leading up to the marathon. I trained very smart. The truth is, I actually ran a marathon at the 11 month. Uh, cause they, we wanted to run one marathon just to make sure I would be safe in terms of public cameras on me. And she like dies. Well, this sort of speaks to the really next question for you, which is you went through all this, which almost killed you. And these are serious diseases, you know, stage four breast cancer, heart failure. They're not really lifestyle diseases.

29:32I mean, heart failure was from chemo. How did it change how you think about your own health and investing in your health and your own sort of regimen for creating health? And then how did it affect, you know, you're thinking about what you're doing in the world? It's been so inspiring to be able to figure out how important lifestyle is. And I always was really fascinated with food. So I've always really invested in eating healthy, but sometimes it was a little too restrictive and it wasn't balanced and it wasn't with harmony. There was a little bit of turbulence. Maybe I was doing it out of fear where now I really, you know, eat to live.

30:03And I embrace that in a way that it's, it's enjoyable. And it's something that individuals should really try to do the same. I don't think that we should use fair tactics to inspire others to eat healthy. This is just what fuels our body. You know, you don't put, we've heard these analogies, you don't put junk in a car, you shouldn't put junk in your body. I mean, getting rid of the ultra processed food. And David, that's what you said was so important as your mom was there cooking dinner. You didn't eat fake food. I was lucky. That's the most important thing. I think fish and chips and pie and mash actually sounds pretty healthy to me compared to what most people eat today.

30:33But I'm talking about fish and chips and pie and mash. And then we've got Dawn telling her inspiring story. It's okay. Well, just really blessed. And exercise and movement. I always move my whole life and I continue to do that. So I think I was really blessed that I had this very healthy childhood that my parents really believed in. And it just set the stage for this to be just very natural for me in this entire transition. The one thing that I would say I really have to work on is sleep. I'm not very good with sleep. Me too. I'd rather be alive. Sleep is really hard. I sleep good, but I don't want to sleep.

31:05I want to live. So that's my goal is find a field I can replace sleep. There is a gene, and maybe we all have this, that you just don't require as much sleep. We think that these individuals can get restored to sleep. I definitely have that gene. I think I need to. I must have that gene. Yeah, I'm happy with four hours. Because I feel like I'm missing out when I'm sleeping. I feel like I'm missing something. Yeah, I know. Something's going on that I want to be part of. So the idea of you sleep when you're dead, life's too fun? Yeah, you're right. But you do need to sleep. You do need to sleep.

31:34It's important. You do need to sleep for metabolic health. And, you know, so I think that this is actually a very important thing that we have to focus on. And when I was running that marathon, that was one thing I really was mindful of. And you said another really important thing, David, is that you're very regular with your sleep and you have sleep consistency because there's research now that says, yeah, that's important. 10 p.m. to 2 a.m. You need that sleep. That's like the critical hours if you can be really regular, especially over a lifetime. So, but, you know, there's no magic bullet, but, you know, we all know in my background was an exercise physiology.

32:05And so I did a lot of research early on and we called it ergogenic aids at the time. And that was nutraceuticals to support sports performance or peak performance, human existence. And so I really do believe in supplements as an adjunct to a healthy lifestyle. It's never going to replace a healthy lifestyle, but even the healthiest of lifestyles just isn't enough anymore. You know, there's a lot of nutrient gaps. You know, the enhanced data, you know, you talk about this often. It's hard to get what you need, even if you're eating what you think may be an ideal diet. You know, what she's talking about, Don's talking about in English, is this study that the government puts on called the National Health and Nutrition Examination Survey.

32:44Essentially, it's a big study that's been going on for decades that tracks everybody in America and what they're eating and their health and their blood tests and their nutritional levels. And this study is finding that over 90 % are deficient or insufficient in one or more nutrients at the level, not that's optimal for health, but at the level you wouldn't get a deficiency disease. So how much vitamin C do you need to not get scurvy? I think 10 % of Americans are deficient in vitamin C at the level that would give them scurvy or 80 % are deficient in vitamin D or 93 % are low in omega-3s and 50 % are low in magnesium and zinc.

33:14It's a lot. And we're seeing this at Function Health, which is the company that I co-founded to help people track personal health data it's shocking 70 percent are low in the quest reference range which is the standard reference lab we use in 70 percent are low in one or more nutrients at the level that's not the level i think it's good or you would think it's good like vitamin d of 30 is not good it should be 50 or a ferret in their iron stores of 16 is not good it should be 45 just between you know lower than 45 you'll get hair loss and fatigue and all kinds of sleep issues and other things and you know omega-3 fats and vitamin d and it's just it's amazing to see the the problems in a in a population that actually is pretty health forward because they're actually going to do proactive things about their health so what about the rest of the population you know so i think i think providing basic nutrients is so important but i i kind of i want to kind of look back david because what you said kind of struck me was you know you're not doing what you're doing now to stay healthy at 50 you're doing what you're doing now to stay healthy at 80 so kind of walk us through a day the life of david beckham in terms of your health routine and what are the foundational things?

34:18It's actually not that interesting, but I will tell you. But I will tell you. Obviously, I have four children. So I have one, my daughter, who's 14 years old. She's still obviously at school every single day. So my mornings really revolve around getting her out of bed, downstairs, breakfast inside her. I wake up at probably 6.15, 6.30 every morning because I like to go downstairs, there's make sure everything's set up breakfast, the fires on lights are on music's on, you know, radios on the radio station that she loves. So, um, and then she comes down around seven 30. Um, Victoria is up by then as well.

35:02Um, so she's a kind of a, an early riser as well. So she comes down around the same time as me. Um, and then we wait for Harper to come down. She comes down, She has breakfast. Most of the time, she has scrambled eggs or some cereal or some fruit. And then I drive her to school. You're the chauffeur. Do you wear a hat? I should get a hat because I am. She likes to sit in the back sometimes when she's got her friend. But no, most of the time. My daughter's like, don't talk to me. You don't know me. Just drop me off like 100 yards from the door at school. I'm actually not there yet. She's not like embarrassed to me at the moment.

35:41So, um, yeah. And even if she shows any of those kinds of sides, I, I, I'm all over her. Like I'll walk in, I'm kissing her. I'm telling her that I love her in front of her friends or teachers. Um, no, but so I, but I love that time in the morning. I love, you know, Victoria goes into the gym. She starts her session quite early. So she does like 45 minutes before me. And then we go in and we work out together. but I'll get to that. So I take her to school, I drop her off. And then obviously I drive back to the house. I go into the gym and that's like my time with Victoria to, to work out and laugh.

36:21I love to work out and laugh. And that's why I actually work out with my wife because she makes me laugh and I make her laugh apparently, but she's laughing at me rather than anything else. So we do about, Now she does about 30 to 40 minutes on the stair climber first before I get there. And then we work out with one of my close friends, who's actually an ambassador for IMA, Bobby Rich. So he works us out and I mean, he loses his mind working out with me and Victoria because I'm very, I, Victoria always says that I procrastinate. Yeah. She, she says, I'm always trying to like talk to him about something to slow the session down.

37:03um but i'm always taking the right like time in between each each each set um but she's like okay let's go let's go let's go so she's always jumping onto it so we work out together for an hour we laugh a lot at each other um and that's part of the routine in all honesty family connection love exactly laughter exercise you're already like you already got like five really big health points yeah and then obviously before you even have breakfast before before we had breakfast so then we're working out and actually there's one exercise which she actually cried once through this exercise because she found it so difficult and every time i try and get bobby to do it at least once a week because it makes me laugh it makes me laugh to watch her go through this painful like exercise but she does the same there's exercises that i'm not very good at as well so anyway what is that exercise that makes you cry it's just it's a it's a pull-up but like you have to slowly let yourself down and i don't know what she was having a moment during during that session and all of a sudden i was like you're not crying are you're crying and i made a big thing of it so um but we laugh about it um so we work out together we have a lot of fun and then i go up to she goes up to shower and then i go up to make us a smoothie uh we both have uh like a a smoothie each with IMA in it and she's obsessed with it and she's not easy to like change supplement whatever she's taking she's like very loyal to that yeah but then when we started the IMA you know I think it was 2024 that I started taking it she was she was very curious but she was like well I've got my thing it can't be as good as my thing yeah and I was like well you're going to have to change at some point to show some loyalty to me.

38:53So, yeah, so she changed finally. But then, so we have our smoothie. I go up and shower, and then I head into the office. I always eat at 1.30 every day. I have grilled salmon, brown rice, vegetables. Then I have a full day in the office. I go and pick my daughter up every day at 4 o 'clock, which I feel very blessed to be able to do that because not every parent gets that opportunity. I drive her home and then we prepare dinner and then, you know, put her in bed and then do exactly the same the next day. Amazing. So that's it. That's good. You're eating healthy. You're with family. You're laughing.

39:31You're connected. I mean, that's it really. I mean, I think, you know, people don't understand that it's not that hard. It's just the consistency. It's the daily habits. It's building your routine. And your sleep stuff is also important. The sleep stuff is really important because I think, like, Like me and Dawn just said, you know, I've not really been, I'm not great at sleeping. You know, like I always, I just want to be awake, to be honest. But throughout my career, I was pretty good. You know, I always went to bed like 10 o 'clock was the latest I went to bed, night before a game. And the games would always be at like either three o 'clock in the afternoon or four o 'clock or sometimes in the evening.

40:12But I would always go to sleep at the same time every single night. and I always slept pretty well unless it was a big game where I was a little bit nervous not nervous or anxious just excited you know I was I was not one of those nervous players I was kind of excited about the game um so you know my my my sleep these days is a lot better than what it was when I was playing and and that's down to Victoria Victoria is always like you were in bed early, we're sleeping early because we're up tomorrow early. So I always try and get, you know, at least seven, seven hours at least, um, every night. And I know you need a little bit more than that, but that's, that's pretty good for me.

40:55So that has really been, you know, part of my kind of thing that I've really worked hard on because I, when, when we talk about balance, you know, in people's diets, in people's lifestyle. It's not just about, you know, what you take. It's about everything else that you do. Like we've just said, you know, I laugh throughout my workout. You know, I walk my dogs. I take my daughter to school. I do have pie mash every now and again. You know, it is about balance and we have to get that right. It's about a number of things that we do. And sleep is a big part of that. You know, and I have worked harder at that, like I've worked harder at drinking more water.

41:34You know, I was never great at drinking a lot of water, but now I'm great at it apparently. But, you know, you get up a few nights, a few times during the night, obviously, but if you drink too much water, but I... With World Cancer Day this month, we often focus on diet, toxins, and stress. Yet one of the most overlooked disruptors is artificial light. Research links circadian disruption to cancer risk, metabolic disease, obesity, diabetes, and heart disease. And most of us live under light that keeps our brains alert long after our biology is ready to rest. Oyo by Chorus was years in the making.

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43:31i i think you should have him talk about his time in nature this farm oh yeah oh that's right you're a beekeeper you're you're you're a gardener of my life life yeah it's a big part of my life Yeah, nature is also medicine. Yeah. Is this in the UK? This is in the UK. It's in the Cotswolds down in the countryside. And I started, you know, throughout lockdown, after lockdown, I was like, okay, I want to create our own, like, I want our own food. I want our own vegetables. I want to be able to grow things that we eat every weekend. So that's what I do. So I created this farm that's grown and grown and grown.

44:12And then we started obviously with the bees. The bees was the first thing. Actually, the bees was the first thing which me and one of my children came to me throughout lockdown. And he was like, Dad, have you seen these beehives on online? He said, let's get one. So we we we bought it. It was a flat pack beehive. We we stayed up till four in the morning building it. And then I was like, do the bees? I had no idea. This was my first time even thinking about bees and honey. and I was like, do the bees come naturally? And obviously they don't. You have to buy the bees. So you buy the bees and a man comes up in a white van and he gets out with a cardboard box and he says, there you go, there's your bees.

44:55And you're stood there holding this box of bees. And you don't have one of those suits on yet. No, because they're all in the box still. So you've got this box of bees and there's 5 ,000 bees in each box. 5 ,000. 5 ,000. There's one queen bee and there's 5 ,000 bees. So then I contacted a local beekeeper and she's amazing. So she came around and her name's Helen. She's unbelievable. She came around and she said, okay, this is how it works. We put the bee suit on. We put the bees, transferred the bees from the box into the hive. And that's really how it all began. but I must admit I post a lot with my stuff that I do in my garden because I have this amazing cockerel and I have these amazing hens.

45:44This cockerel is the most handsome cockerel you'll ever see. I'm going to show you a picture. He is so handsome and he struts around and he's gorgeous. He's so handsome. But one of the things that I get a lot of comments from, I like to walk around my garden in bare feet, you know, not when I'm planting, but I once was planting a rose and I was digging with, obviously I was digging with no shoes on and no socks on and it didn't go down very well. So everyone had a lot of comments about that. Because of the roses. Because of the roses. But I love it. You know, it's one of those that I always go down to the countryside for a day and just walk around in bare feet, walk around my garden, walk around the vegetable garden.

46:33And it's one of my big passions. Being in nature is something we're all deficient in. And eat it and eat the food. And I eat the food. Chickens eat the eggs. Eat the eggs. We have six hens, one cockerel. I have seven ducks. So we have duck eggs. Duck eggs. Duck eggs. We have some amazing apple juice, actually, at the house now as well. So we have apple juice. We have jam, plum jam. From the trees. Yeah. Yeah, we have so many plum trees that I was just like, what am I going to do with all these plums? So one weekend, Victoria came down, and the table was, like, covered in these plums. She was like, what are you doing?

47:13I was like, well, I'm going to make some jam. I love it. I love it. Wow. And, Don, how about you? I mean, in terms of your routine, I mean, you're, you've been, you're in your early fifties, you've had two major illnesses, you know, that mostly would have killed people and you look like you're just starting your life. So what, what is, what is your sort of routine and non-negotiables that you've kind of come to understand that are part of, uh, you know, essentials for your life? Yeah. You know, I wake up at 4am every morning. I love, I start my work early. That's when my mind is nice and clear and I exercise in the morning.

47:47So I try to get a 60 minute run in the morning. I eat a whole food plant predominant diet, But for the most part, I've done that most of my life. When I'm traveling, I'll add in some fish here and there just because it gets hard to do whole food plant-based. But I really stick to a healthy nutritional pattern, getting lots of vegetables and fruits. I really focus on that food diversity for the gut microbiome. I don't have a garden. I wish I did. I'm just so inspired by that story. It's just very hopeful. It's something I think I want to do in 2026. You should. Yeah, you've inspired me. I don't know if I can get roosters, but yeah, this is pretty exciting.

48:17This is pretty exciting. So I really live by what I speak to my patients about in my own lifestyle. But I have such meaning and purpose in my career. My work is not work. It is my love and my passion, truly. So I start my day typically about 8 or 9 o 'clock with patients. And I have pretty long days. I go pretty late. Research projects keep me busy. And I started the Lifestyle Medicine Residency Curriculum at Mayo Clinic. and I'm medical director for employee wellbeing where, you know, it's so meaningful because they're people that saved my life. So to help them be their healthiest version of themselves, they're caring for our patients.

48:55So really to help them learn how to cook healthy, started a fitness center at Mayo Clinic. So our staff at Mayo actually have access to a gym that's open 365 days a year, seven days a week, 24 hours a day and no charge. So it's pretty cool. So they can go and exercise right on site. And you know, this is really cool. So part of that employee wellbeing, we're actually doing a 100 person randomized controlled study with the IMA. This is a high stress group of individuals. So it's going to be fun to look at those nutrient deficiencies and those nutrient gaps. So you're testing them before? Yep. We're a large panel of testing and Danny Young has really invested appropriate.

49:34I mean, I don't know of any other nutraceutical company that dedicates resources to having a scientific advisory board, as well as the research. So we're really excited about doing this study at Mayo Clinic. And we actually brought IMA on to Mayo Clinic's Mayo Clinic Ventures because we're not allowed to collaborate with outside industry. But in this realm where we're building product and helping to advance the science, we're able to do this. So it's really exciting and it's fun to do it in the staff and the staff are really excited about it. So we actually sell IMA in the Mayo Clinic pharmacy.

50:05A lot of my patients do really nicely with it. They love the flavor. They love the convenience like we talked about, but it's really fun for me to be able to not just care for patients, but help to optimize staff as well. So it's been - Yeah, because healthcare workers are among the sickest in the country. Yeah, they really are. And they're role modeling this behavior, which is so, so critical. And I guess for me, winding down the end of the day, my daughter is in college now, she's 22. So it's easy to kind of work a little bit later. And I try to go to bed by 10 o 'clock you know i don't get my seven hours but i just don't feel i wake up i like spring out of bed i don't use an alarm you're in bed at 10 wake up at 4 that's a i love my 4 a.m sometimes it's like 3 22 like this morning it was 3 22 but i'm on california so we're allowed it's really 6 22 my time let's uh let's dive into some some um some rap fire questions uh what's one habit that is sort of non-negotiable that you you would never give up or that you maybe a bad habit that you like that maybe my one non-negotiable habit that i would to be honest it's working out it's working out because when i retired i thought that my body needed to just recover and i stopped working out i just sat and did nothing for i i planned to do nothing for six months because i thought my body has been through everything it's been through surgery it's been you know i've beaten it up over the the that that time um but it was the worst thing i could have done.

51:30So from that day, I was like, I'm always doing something, whether it's - Did you do nothing for six months? I did nothing for six months. And what happened to you? My body fell apart. My body fell apart. I thought that, you know, my back would feel better. My knees would feel better. My ankle, I ruptured my Achilles through my career. I thought that the body needed to just recover and it was the worst thing I could have done. So, so gradually I started getting back into, you know, cycling. I started, you know, boxing. I tried everything. I tried everything. And then I found a workout that worked for me.

52:03And that's my non-negotiable. I will work out every single morning. And if I'm traveling, I'll be doing press-ups in my room. I'll do something. I'll always do something to just get my money. Because it's not what I don't, it's not that I don't care about what I look like. It's not all about that. It's actually what mentally and how I feel. So that's my non-negotiable. Yeah, I agree for me too. Especially the older you get, the more non-negotiable it is. Like when you're younger, you can get away with it. That's very true. I've had many back surgeries. And to me, it's just a foundation for feeling good.

52:40If I don't, my back hurts. And so I know I have to do it just for keeping myself going. And it makes me feel good. And it's just good for everything. Exactly. Yeah. If you don't move, you won't.

52:53how are you done my non-negotiable is waking up at 4 a.m because i just have so much i want to do including move i have a lot so it's it's my quiet time so it's just so peaceful but my non-negotiable is 4 a.m or earlier actually i mean i love that if you go to bed early enough yeah i do i try i mean yeah i mean i i love getting up early and i love the quiet and i love that like nobody's bothering me it's like you know wake up at five and four or six you know It's like the world's still asleep and you can have this moment. It's great. So what's a food you could eat every day? Oh, my goodness. A food I can eat every day.

53:30It could be pie and mash if you want. It could be pie and mash, but it shouldn't be pie and mash. But it can. That's okay. Oh, my goodness. When you do everything else right, it doesn't have to be about perfection. A food I could eat every day. You know what? And it's quite controversial. A radish. A radish. I love radishes. Spicy radishes? Spicy radishes. From the garden. From the garden. Yeah. From the garden. I pull them, I clean them a little bit, and then I love radishes. You need some of the dirt on because then you get some more probiotics. There you go. There you go. There you go. Yeah, a good adjunct to your IM8.

54:05Yeah, so a radish. I like that. That's good. How about you, Dawn? Oh, mine is easy. The purple sweet potato. I just love those. They're glorious. You had them. Yeah. They're so gorgeous. Yeah. Yeah, those are the Okinawan sweet potatoes. and in okinawa is one of the blue zones where people live a very long time so they have 150 percent more anthocyanins than blueberries that powerful i eat them almost three times a week like i they're in my house all the time and if i can't find them in the grocery store it's very upsetting yeah you're right or they'll sell out or they're a little bit out of season so there's a way you can grow them you should i should grow them yeah you can't want them i get messages from people in the uk where can i get purple sweet potatoes okay yeah those are great that's a great I'm going to have a long queue outside my house.

54:49How about recovery? What's your most important recovery tool to use? Iron Mate. Iron Mate actually is, you know, I've had a couple of things in the last couple of years where I've had to have, you know, whether it be nasal surgery or, you know, dental surgery. And the one thing that I took every single morning and it helps me recover quickly was Iron Mate. Other than that, an ice bath. I love ice baths. it helps me recover from it actually it clears my head it clears my head you know even if i've not worked out i'll go and sit in an ice bath for 10 minutes 10 minutes what temperature well i go in and it's um it's like two two degrees damn yeah so it's cold you're like wim hoffing it's cold holy cow i know like i don't know like somebody said i had like six percent body fat and if i if If I did that, I'd be like shaking for an hour.

55:43Yeah. You have to have a shower close to warm your bones up. But ice bath seems to recover muscles, you know, my muscles and, you know, my aches and pains. And I love it. I love ice bath. I have what I call a tribathlon. It's a sauna, a hot tub, and a cold plunge on my deck. I like that. That's good. I like that. Yeah. You can come over and do my tribathlon. How about you, Dawn? What do you do? Oh, gosh. You know, I feel like my life is a little bit complex. I feel like sometimes I get just so busy that, and I recover really quick because of my nutrition. And so I find that my whole food plant-based nutrition just has such powerful anti-inflammatory properties that I can really just keep going.

56:28But I would say for me, it's not necessarily something I do every single day, but every three months I do a five-day fastening mimicking diet with prolon i i really and i'm not sponsored by them but i really love that and i use that fasting mimicking diet for my patients during chemotherapy actually for their seven you know their 72 hour fast so i'm a i'm a big advocate for that i i'm not a good faster like daily i like to eat as soon as i wake up well you're a little and thin so getting faster like me and kind of waste away and i need energy as soon as i wake up i am intuitive i listen to my body like i would never get that cold uh-uh like in the hot you know you're sounding like Victoria.

57:03Victoria's never got it. Actually, she got in the ice bath once. Oh, good for her. Just the once. That was love, by the way. It was love. Good for Victoria. Well, I actually told her it tightens skin. I was like, it tightens your skin. She was like, okay. She was like, I'm in, I'm in. So yeah, she only did it once. She didn't need it. Bring on the wrinkles. Yeah. So the fasting is what I would recommend. You know, I think that trying to get that 12 hours each night is great, but I just, I'm not good at that. Yeah, it's hard. You know, it's what you said. I think I want to just double down on the anti-inflammatory diet.

57:36It should be a sort of a non-negotiable recovery tool because whether you're a professional sports or whether you're just a human being wanting to live up and feel good, it's so important. And I, and I think with my patients, see how much inflammation plays a role in their health or disease actually, and how much an anti-inflammatory diet can actually help them feel better. And I created something called the 10-day detox diet, which was just, you know, just the name of what I did with my patients in elimination diet. It adds in all the healthy foods and the anti-inflammatory foods and takes out all the inflammatory foods.

58:06And you do it for 10 days and people's lives are changed. I mean, not just they lose weight, but the inflammation goes out of their body, their skin clears up, their rashes go away, their joints feel better, their headaches go away, their digestion gets better. And it's so simple. It's not, it's just basically taking out the bad that stuff, putting in the good stuff. And it's, it's in 10 days, we've done thousands of people, there's a 70 % reduction in all symptoms from all diseases in 10 days. And it sounds like, like, like I'm hyperbolic, but actually that's what people find. And it's, it's so quick.

58:39And I, I just, I would say people don't believe how, how they can feel better. They don't realize how close it is if they just change a few habits. So hopefully this inspires them to do some habit change so anything about your diet i don't know about the 10 minute cold plunge but the workout for sure um what what are you more strict about now at 50 in your 50s than you were when you were 18 that you're you're sort of like doubling down on uh sleep and drinking water you know i'm definitely stricter with that now you know i think that that's almost a non-negotiable it's almost sleep and water when you started to say drinking i was like drinking I had to correct that really quickly.

59:21Sleep and drinking. Water. Okay. There was a little bit too much of a pause between drinking and water. Definitely not 10 pints. And how about you, John? You know, for me, it's sleep too. And I really work on that. I'm very intentional because I found out when I wasn't sleeping, my metabolic health was more deranged. It wasn't because I had a body composition issue. I wasn't sleeping. So we really do need to honor our sleep. And, you know, a unique thing I find in my patients is so much sleep apnea that would have otherwise been not detected. That's not necessarily my situation, but this is just a shout out.

59:54Sleep hygiene is something really to focus in on. So for me, it would be sleep too. Sleep, I agree. Sleep is important. All right. So how do you define health now for yourself, both of you? David, can you start? How do I define health? To be honest, I want to obviously look after myself, but I want my family to understand. What does health mean to you? Like when you think of health, what does it represent? I think it represents everything that is in my life at the moment. And that really wasn't, I'm not saying it wasn't as important when I was playing. Because when you're an athlete, you're surrounded by doctors, by nutritionists, by people that want to look after you and have to look after you.

1:00:33but now obviously for a long time I've been looking after myself in a different way purely because I've had to you know of course I have an amazing wife that does everything for me you know she makes my smoothies when I'm not making them for her so I have an amazing wife that does that but my health I've noticed how important it is for me because there's nobody else doing it for me other than myself. And I have to do that. I have to do that. How about you, Dawn? Yeah, I think that's just so important. For me, it would be, you know, especially going through healthcare adversity, is just to wake up each morning and feel good, you know, not have any resistance and impediments and things that are pulling you down, whether it's aches or pains, reduction in energy, shortness of breath, chest pain, whatever it may be, but just to live that life without those ailments.

1:01:25And, you know, I just find even in my patients during chemotherapy, when they're taking good care of their bodies, that they're able to attain that vitality. And then to use that vitality to really go after your meaning in life and then share that with others. And it just fulfills this beautiful purpose-driven life. I think that's really important, Don. I mean, a lot of people walk around with what I call FLC syndrome. That's when you feel like crap. And that's something people think they have to live with. And the The work both you're doing, you know, but support things like IMA, healthy diet, exercise, sleep.

1:02:01It's not that hard. Thanks for being on the show. Thanks for doing the work you do in the world and making a little bit better place. Thanks, Mark. This is a lot of fun. Thank you so much, Mark. It's been a pleasure. Thank you. If you love this podcast, please share it with someone else you think would also enjoy it. You can find me on all social media channels at Dr. Mark Hyman. Please reach out. I'd love to hear your comments and questions. Don't forget to rate, review, and subscribe to The Dr. Hyman Show wherever you get your podcasts. And don't forget to check out my YouTube channel at Dr.

1:02:27Mark Hyman for video versions of this podcast and more. Thank you so much again for tuning in. We'll see you next time on The Dr. Hyman Show. This podcast is separate from my clinical practice at the Ultra Wellness Center, my work at Cleveland Clinic, and Function Health, where I am Chief Medical Officer. This podcast represents my opinions and my guests' opinions. Neither myself nor the podcast endorses the views or statements of my guests. This podcast is for educational purposes only and is not a substitute for professional care by a doctor or other qualified medical professional. This podcast is provided with the understanding that it does not constitute medical or other professional advice or services.

1:03:01If you're looking for help in your journey, please seek out a qualified medical practitioner. And if you're looking for a functional medicine practitioner, visit my clinic, the Ultra Wellness Center at ultrawellnesscenter.com and request to become a patient. It's important to have someone in your corner who is a trained, licensed healthcare practitioner and can help you make changes, especially when it comes to your health. This podcast is free as part of my mission to bring practical ways of improving health to the public. So I'd like to express gratitude to sponsors that made today's podcast possible.

1:03:31Thanks so much again for listening.