Top 4 Tips For Living Longer & Stronger - With Dr. Jonny Bowden

27:09Shawn Stevenson:I love this. It's so rich, exercise and movement, and understanding there's a distinction. There's a huge distinction. There's crossover here as well. Oh, yeah. And we want to have multiple flavors. Got a quick break coming up. We'll be right back. There's one beverage that rules them all when it comes to longevity. In fact, a study published just last year in The Lancet found that people who regularly drink tea age slower than people who do not. Now, there are so many varieties of tea that come teeming with health benefits and flavor profiles from green tea to ginger tea and more. And speaking of anti-aging and anti-obesity effects, a study published in the journal Clinical Interventions in Aging took 59 overweight or mildly obese subjects to see if the renowned T called Puerh makes a notable difference in weight loss.

28:05Shawn Stevenson:The randomized double-blind placebo-controlled trial gave participants either a placebo or Puerh for a 20-week study period. There were no other interventions noted. Here's what happened. The researcher stated, quote, consumption of Puerh was associated with statistically significant weight loss when compared to the placebo. Fat loss was seen for the arms, legs, and the hip and belly region, unquote. quote, the participants who received Pu-erh lost more overall body fat. And what was especially remarkable was that they maintained more of their muscle mass. And that is the equation for healthy aging.

28:44Shawn Stevenson:The tea that I personally drink most often is Pu-erh, but the only Pu-erh that I drink is from Peak Life. It's triple toxin screened for purity and made through a patented cold extraction technology that makes it as effective as what was seen in this study. It's wild harvested and truly the best Pu-erh on earth. Head over to peaklife.com forward slash model right now and you'll receive up to 20 % off plus some limited time free bonuses like an electric frother to mix your favorite beverages. And you get to try Peak Tea's risk-free with their 30-day money back guarantee you'll either love it or you'll receive a full refund go to peaklife.com forward slash model right now that's p-i-q-u-e-l-i-f-e.com forward slash model and get hooked up with all of this good stuff that's peaklife.com forward slash model and now back to the show

29:47Shawn Stevenson:since i have you here since i have okay sensei here i want to ask you about this because hearing about moving more it sounds good people get inspired like i i only want to move more but why would they everything is so convenient now johnny when when you're coming up you don't got DoorDash. You don't got the dating apps. You had to go out in the streets to find your lady. There's so much convenience. Even the procurement of our food. Everything is so simple. Why on earth would we be moving more if we don't have to? Maybe because we want to live longer and better. I don't know. Just a wild guess.

30:34Shawn Stevenson:How do we do it if it's so convenient? If I'm comfy-womfy, Why am I going to get up and move around like Johnny said? I think we have to back up a step and talk about the psychology of this. There's always a trade-off between convenience and quality. Every time you make food more convenient, you probably make it less qualitatively good. You put it in a package, you get it in a microwave, you can have it in two seconds, and it's not quite the same. so there's always this trade-off and it really requires a little bit of looking in the mirror and deciding what's of importance to you in your life and door dash is very convenient it's also expensive and it also sucks because you're basically getting fast food that's prepared and you know even if it comes from a great restaurant they throw it together it looks like fast food it is experienced as fast food you're eating it out of a container while you're watching tv I mean, all of these things that could be really nourishing, not just the food, but the experience of eating and the community of eating, they're all gone.

31:39You're just eating out of containers and you're paying a ton of money for it. So the convenience thing is always going to be this shiny thing that grabs at you that we're attracted to. Of course, we'd like to have everything just delivered to us, but what is the cost of that? and I think that people have to actually look seriously to that and it's very difficult in a society that so values immediate gratification. You want it now and we want it. We don't really care if it's that good. We just want it. And maybe it requires a little bit of the stuff I'm going to talk about in the next two categories of like really some self-examination about what do you really care about and what are you willing to take a stand on for yourself.

32:26Shawn Stevenson:what are some things that can be triggers for us to move do you have a pet johnny do i have a pet yeah i've had i have a dog i don't consider him a pet but he's my yes you're you're a companion do you have a furry companion i have a furry companion i do indeed i've always i've had them for 30 years what i've had oh not the same ones okay no no we live with dogs okay i was about to What do you know that we don't know about? No, no, no. We have two dogs she had. So having a pet, that's going to be an automatic movement prompt. It's one of the big advantages. It's not the only one. There are many, many more to having an animal in your life or more.

33:10But that's definitely one of them.

33:11Shawn Stevenson:Okay. Are there any other things? I'm wondering what gets Johnny up and moving. What is the catalyst? Not just the mindset piece, but just practical things. i have to force myself sometimes to do it come on but you know i i i believe that we treat our own word the way we treat the word of our friends so if we had a friend who constantly said i'll meet you at 1 30 and they constantly come late it's either the dog ate my homework or there was traffic or i got a flat tire son after a while you stop believing them you just don't oh yeah i'll definitely be there on time i'm definitely going to be there and you know they're not right i mean because you basically make predictions based on the past well we do the same thing with ourselves if you hear yourself saying today's the day i'm going to stop smoking enough times and it doesn't happen you stop believing your own word so in my coaching when i work with clients one of the first things i work on is rehabilitating their word so that they get to believe that if I say it, it is going to happen.

34:26If I say it, it's law in the universe. And I used to start very, very simply with that. I'd have clients who were terrified of the gym. I'm thinking of one celebrity client whose name you would know in a minute and whose songs we all sing. And this person really was in the early 90s. You go into Equinox, everybody's in spandex, everybody's working on some meat market, and of course it's intimidating as shit. So what I used to do with her, I'd pick her up at her house, we'd walk into the gym, we'd have a smoothie, and we'd walk out. We'd come back the next day, we'd walk around for a minute, and we'd walk out.

35:08And I literally did behavioral modification, systematic desensitization. She'd stand on the treadmill, we'd talk for a couple minutes, out. And she would get used to doing this, right? We have to do that with our own words. So you start with things you can't f*** up. I will have a glass of water when I wake up. You put the damn water on the bedpost and you drink it. There's no ifs, ands, or buts, right? What happens is your mind is very digital. It's not analog. It's not, well, and under these conditions, it only knows success, failure, yes, no. So if you set the goal, I'm going to drink that glass of water, that gets coded as a win.

35:48And what I was doing with the client that I was bringing is I'm coding wins. Win, success, win. So when people came into the gym and they had this Arnold Schwarzenegger, you know, the encyclopedia of bodybuilding, they were going to do this two-hour workout and they would get to 20 minutes and they'd leave. That's always as coded as a failure. And people don't do what they fail at. They don't like doing what they fail at. They don't like failing. But if instead of setting that goal, you set a two-minute on the treadmill goal, you may think, your conscious mind may think, well, that doesn't count.

36:24Yeah, it does count because what you're doing is you're tricking your mind into saying, he does what he says he's going to do. I do what I say I'm going to do. And you take a stand that is independent of how you feel in the moment. It's not about your feelings. It's about, do you take a stand? I've dated single women with kids. And I notice how they get up at ridiculous hours, get the kids ready, drive them to school, and you know what? They do it whether they feel like it or not. They do it because they said they were going to do it and because that's their agreement that they made with themselves and the universe and the kid.

37:09That's how we have to treat ourselves. You do it not because you feel like it, You're not going to feel that. I don't feel like going for walks every day with the dog. But come walk time, I do it. Because I'm taking a stand for myself. That's how you deal with the convenience thing that's always pulling at you.

37:28Shawn Stevenson:Amazing. Amazing. You're getting to the heart of this matter. And by the way, you already mentioned a couple of prompts too. Which is after dinner. That's the prompt. Oh, yeah. Taking your animal companion, your furry companion for their walks. phone rings get on the phone start moving around while you're taking your calls oh yeah i don't know why anybody sits and has phone conversations walk around your kitchen and mine is smaller than your room right here and you can walk in circles i do it yeah yeah i love this all right so we've got one and two covered and we've got now guru here so three and four coming yeah let's get number three so number three um i would call as a general bucket relaxation and recovery and that would include sleep.

38:12And I don't have to tell you, you were one of the experts in the field on sleep. You wrote a book on it. It's a great book, by the way. So let's start with sleep before we go into the larger category. So it's sort of like the same as exercise and movement. It's like sleep is the thing we know like exercise, but there's this larger category of relaxation and recovery. So I absolutely believe that sleep is incredibly underappreciated as an energy producer, as a mind modulator, optimism. You know, when people sleep on things, it looks better in the morning. This is how language reflects how important that is.

38:51And we could talk, you know more than I do about it, all the neurochemical things that happen during sleep and all the biochemicals that are replaced and all the stuff that happens with, you know, with the cleanup crew, the lymphatic system, glyphatic system, all that stuff that happens in the brain when you clean out and take out the trash, autophagy. so there's a million things that happen during sleep that are incredibly important for energy for outlook for weight loss i mean what happened here's what here's the connection to weight loss because when i tell people about sleep they usually go their eyes glaze over yeah it doesn't matter yeah it makes you fat and they go oh how does that work well here's how it works when you're not sleeping enough your body sees that as a stressor so it releases cortisol and cortisol as we now know because it's all over tiktok cortisol puts on cortisol belly it gives your cortisol face, it gives you cortisol butt.

39:40So this is a hormone that is very, very important for our survival. But when it's on all the time, it's our number one stress hormone, it disrupts our sleep. So we see the body sees that lack of sleep as a stressor, releases cortisol. One of cortisol's job is to put on belly fat. That's why they call it cortisol belly or stress fat. So we don't want that, right? We want to wake up refreshed. We want to get enough restful sleep, restorative sleep. If you use any of the wearables like the Ory, you know how much is deep sleep, how much is REM sleep. Deep sleep is associated, if you don't have enough deep sleep, it's associated with a higher risk for Alzheimer's.

40:22So sleep impacts your weight, your optimism, your joy, your engagement in the world. It's so important. But bigger than even sleep is the whole category of relaxation and recovery. Now, you know from a trainer that you don't build your biceps when you're doing bicep curls. You build them when they're building back up. You actually tear down the muscle when you do that. There's little micro tears in the actin and myosin filaments. And they get repaired through nourishment and recovery time. so recovery is where it's at now i'm going to tell you a story you're going to love there's a harvard i think he's at one of the big hospitals in the northeast jeffrey rediger and he is an md with a master's in divinity from princeton so he's not a guy who doesn't understand you know the spiritual element of stuff but he's a hardcore scientist and he had people saying to him you know jeffrey you ought to investigate faith healing they go down to brazil they get these you know they meet some girl and they throw away their crutches and he said are you kidding me a it's all bullshit b even if it wasn't bullshit i could never get a grant proposal approved for this they would think i'm a quack they would laugh me out of my position as chief psychiatrist at McLean, I think he was at.

41:54I'm not even interested in investigating this. And he had an oncology nurse who had been with him for 20 years who was very smart. And she said, Jeffrey, I know how you feel about this, but I think there's something there you should investigate. Long story short, he gets a grant, takes a year, and decides to investigate quote-unquote miraculous healing, spontaneous remission. And he goes all over the place. And he comes back. He wrote a book about this. It's called Cured, by the way. Highly recommended. But I'm going to give you the synopsis so you don't have to read it. Comes back and he says, I was right.

42:3498 % of it's total bullshit. But 2 %'s not. And he found a few cases where they had actually documented. They had taken pictures. They had really, really a good chain of evidence. They had the pictures of the tumor, and six months later, there ain't no tumor, and the doctors are going, we don't know what the fuck happened, is basically what they say. So he said, now, we study very unusual people in other fields. We study Tony Robbins and Bill Gates and Michael Jordan and all these high-performing people, not because we can do that, but we might be able to learn something from them. And so maybe we should take a look at these very, very few people who legitimately made a tumor disappear.

43:20And this is what he found. In every case that was legitimate, these people had changed their lives. Now, some of them were barely literate. Some of them were PhDs. It had nothing to do with intelligence or even knowing that they were doing this. but when they thought they had six months to live a lot of them quit their jobs a lot of them dumped toxic relationships a lot of them moved to places like brazil or the caribbean where they're in the sun and they're and and the whole life is different and what he hypothesized from his very thorough study which resulted in a very thick book was that these people had learned to start spending time in the parasympathetic nervous system mode.

44:07So we have two divisions of the nervous system, in the autonomic nervous system, and one is called sympathetic, one's called parasympathetic, and sympathetic is fight or flight, and parasympathetic is rest and digest. We spend 90 % of our time in sympathetic nervous system mode. We've got to get to this, we've got to do this report, we've got to take the kid to soccer party, we've got to do all this stuff, and that is very, very stressful. Cortisol levels are on the ceiling. This breaks down everything. This is so bad for our bodies. On the other hand, rest and digest is where all the good shit happens.

44:43This is where healing takes place. This is where energy is produced in the mitochondria. This is where detoxification takes place in parasympathetic mode. And what these people had done unconsciously was they had allowed themselves to be in that mode. and what Jeffrey Rediger hypothesized was when you're constantly in cortisol mode, in sympathetic mode, your immune system is depressed. That's why marathoners get sick the week after their event every single time because their immune system is depressed. And he hypothesized that once these people started spending time in that relaxation mode, their immune system woke up and it said, wait a minute, I could have gotten rid of this thing and now it's like you just woke up the police and now they're doing a clean up thing in the neighborhood so this importance of spending some more time in a relaxed state in a loving, kind, not too frenetic not crazy kind of state is so important and you ask me what do I do I have a special hour I try to do every day 20 minutes with the dog and the walk, 20 minutes of restorative yoga.

46:02By the way, the greatest thing you could do for, it is literally, it isn't about stretching, it isn't about losing weight, it is totally about how do I get into parasympathetic mode for an hour. So I'll do 20 minutes of that and then I do meditation. That's my power hour for relaxation and recovery. But folks, this is one of the pillars. If you're not sleeping well, you don't have energy, your mind is constantly with brain fog and all and you're running on on empty and trying to get stuff done waiting to exhale take a breath and and spend some time in that beautiful relaxed rest and digest mode and and i think that that's one of the keys yeah yeah in this conversation about extending your lifespan, to think about sleep in this equation is revolutionary at this

46:55Shawn Stevenson:time in human history. You talked about it. You've talked about it for years. Now, well, with that being said, hearing this from you, because one of the mantras in this modern culture is, I'll sleep when I'm dead. And the truth is - That's idiot 80s. What is it? The Wolf of Wall street that's a coke addicts around on bare sterns and stuff like that i'll sleep when i'm dead i'm gonna yeah you'll be dead much sooner much sooner exactly that's what i was gonna say yeah that's the thing you know it's getting it's it's to to associate with this in a very illogical that's the thing this is very logical yeah and so we this isn't something that we evolved out of yeah we need this in order for us to get into that anabolic state the rest and recovery and also bringing that outside as well.

47:41Shawn Stevenson:Not just the time we're spending on our mattress at night, but also having those practices to be able to calm down and switch to that parasympathetic so that we can just get some more time healing. Absolutely. You can do it with breathing exercises, things that you can do at your desk and stuff like that. There's so many different little hacks you can do with that. But pay attention to that part of it. It's just so critically important. It really is. Well, we're at number four now. Okay, and number four really does interact with the one we're talking about, with the relaxation and recovery. And I think the best way I can enter it, I think that number four, what we're going to talk about now, which is communication, connection, and relationships, is probably the most important of the four.

48:27And I'll give you my reasoning behind that. So we all know about Dave Asprey, Peter Atti, all these people who are going to live to 180. Dave says he's going to do 180. Peter wants to live to over 100. And Peter Atiyah, in his book, talks about the centenarian Olympics. How do we get to be a kick-ass 100-year-old? What is a kick-ass 100-year-old? He said, well, let's be realistic. A kick-ass 100-year-old could walk to the corner with a farmer's carry, carrying two 10-pound bags. He could put a small suitcase in the overhead compartment. He can walk unassisted. He can take groceries from the back of his trunk and take it into the house.

49:13It's a kick-ass 100-year-old, right? Somebody fully functioning. How can we be that? And Peter Atiyah made a spreadsheet. He's very brilliant, and he's very smart, and he's a mathematician, and he's a little obsessive. So you've got to do this much balance, this much stability, this much weight training, then you've got to do the walking where he puts the backpacks in. Do that much. And it's very complicated. So some researchers recently said, this is a great goal. We want to live to 100, want to be a kick-ass 100-year-old. Why don't we go meet some kick-ass 100-year-olds and ask them what the hell they do?

49:48Let's reverse engineer it. Let's go find a community where there's a lot of 100-year-olds and watch them and see what lessons we can learn. So they go to Sardinia, one of the five blue zones. And if you've never seen Sardinia, if you've watched White Lotus the last season, it was shot in Sardinia. and you can look and see there's nothing but hills. You cannot walk out of your house to buy milk without walking 10 ,000 steps. So they went to Sardinia where all these 100-year-old men live, the largest population of healthy 100-year-old men, and they wanted to see what lessons we could learn. And they came up with three.

50:27And they're a little tongue-in-cheek. You have to adapt them to modern society, but these are the three lessons, and it will wrap up everything I'm talking about here.

50:39so the first thing that they noticed is that it would be a really good idea to live where there's lots of stairs i mean there's stairs you see the hills you know just watch white lotus or look at some thing it's stairs everywhere now obviously we're not going to all move but the lesson that we can extract like that is to walk everywhere walk all the time these guys are always in motion There's no, they're not taking the subway. They're not, they're just always in motion. Second thing that they learned is, what do these guys do all day? Well, they're mostly shepherds in Italy, in Sardinia. So what are they doing?

51:18They're going up in the gorgeous Italian elves in the hills. We're, by the way, subconsciously, we're getting information from nature all the time. That's why there's such a thing as ecotherapy, the benefits of being outdoors, of watching greenery. And that's part of the thing about walking 20 minutes. It's not just about burning calories. It's about all of that information that you get, you know, subconsciously, about balance and harmony and nature and eternity, all that good stuff, right? You're getting that. So they're out there in the hills, and they're spending their time with one of the sweetest and most docile animals on the planet, sheep.

51:54Think about what's going on in their brain and their neurochemistry compared to, say, an EMT worker or a cop or someone who sees the dregs of society doing violent things and that's in their mind all day. And these guys are like, they're in heaven. They're in idyllic, beautiful pastures with gorgeous little animals that are sweet. So the second lesson was, spend as much time as you can around docile animals. Well, you extrapolate that. And it's like, be around things that bring out your kindness and your softness and your generosity and your appreciation of nature. Because what that does to your neurochemistry has major effects on your physiology, major.

52:41What you think about, what you give psychic energy to has an enormous effect on the rest of you. And the third lesson, and this was like in real estate where they say the three most important things in real estate are location, location, and then also location. This was like that. This was so far above the other two that it just left them in the dust. And the number one longevity tip that they learned from the people in Sardinia was make your family and your friends your number one priority. Full stop. And this has been shown in every major study, including the famous happiness study that's going on right now at Harvard.

53:26It's in its fourth generation. It started in 1936. They've been following people for, I don't know, as many years as from 1936 to now, to see what they do and how they live. And they've been tracking happiness and health and vitality. And without a doubt, the number one predictor of that is relationships, connection, and community. And when I do private coaching now, a little sort of an artist in practice, one or two clients a week, we go over their cholesterol tests and whatever else they want to talk about. It's basically a strategy session for life, but it starts with nutrition and cholesterol and always winds up being other stuff as well, as you and I know.

54:11And one of the things I leave them with is I often, they come in very confused. The cholesterol tests are all over the place. The doctor doesn't know how to interpret it. They're not getting the right test. They don't even know what APLB is. And, you know, we talk about all that stuff. And those are risk factors. But what I say to them, this is my message to every client, is that your health is like a bank account. And you will make some withdrawals and you will make some deposits. And the trick is the same as with a bank account. You want to make more deposits than you make withdrawals. So some of these cholesterol tests are withdrawals.

54:46Sometimes you have a high LP little a. You can't do it. It's genetic. It's withdrawal. Or you do an all-nighter and that's really bad on your metabolism. It's a withdrawal. but many of my clients many probably the people we we know in common are making this huge deposit and they don't even realize it and they don't even appreciate it so i always ask them so what's your family life oh then they light up then all the stuff goes away oh my kids you can't believe we're going rowing this weekend we we try to go to cabo every year and i love my wife once they start talking i said okay that is a bigger deposit in your health bank account than any of these risk factors that we're talking about that doesn't mean we shouldn't fix them we don't ignore a high you know count on on your apob or a high particle test or any of the other cholesterol red flags or any liver and we don't want to ignore them but dude look at the context look at the forest relationship you've got the big one handled and and people sometimes i've seen them cry in in sessions because they never thought of it that way that they're doing this wonderful thing i mean you do it every day you have a wonderful family i have a wonderful family we were very lucky that way but those things we can't discount how we get so much in the details of what kind of exercise you're doing what supplements you're taking what's what's your what's your connection to your community and your life, and your relationships, and the people that you love and that love you.

56:19Because, dude, that's where it's at. Barbara Bush, who was married to the original George Bush, who nobody even remembers her, but W's father was president for four years. And he had a wife, Barbara Bush. And she gave a very famous commencement speech at Wellesley University. It's an all-women's college. Very famous speech in which she said, not one of you will ever on your deathbed ever regret not making a certain deal or not do you know putting a certain business forward or what you will regret is not spending enough time with the people that you love with your family and friends and that is that that's true that man that's that's really where it's at people ask me on podcasts what is your secret to my tennis group.

57:08We got a group of 20 people who pay tennis. We're on a group text. We talk to each other every day. We have lunch with each other. We find out what the others are doing. We make jokes. We play in the park and there's usually more of us than there are courts. So we sit on the side and we talk and we kibitz. That's the secret, man. Yeah. That is the secret. Yeah. And you may not play tennis. So you find your tennis group. Find your equivalent of that. Yeah. Because it just makes life. There's no point to longevity if you're not having a great life.

57:42Shawn Stevenson:Yeah, that's one of the big takeaways today. Find your tennis group. Find your tennis group. This might be roller skating, might be hula hooping, might be art. That could be bridge. I don't care what it is. Find a group of people you can connect with and relate to. And by the way, when they talk about this, they talk about something called soft connections. Because some people might say, I don't have any friends. You know, my friends are all dead. And soft connections are the checkout person at Whole Foods that you say hi to every day. The woman that just got her nails done, you go, nice nails.

58:14The little interactions that you have with people that are very casual, they count. When they're figuring out, like, what is the effect of social connections, they count. I met a guy who was at Ralph's, checkout guy, and something told me, he doesn't look like a ralph's employee i mean he's not like he's just helping everybody and he said oh i'm a volunteer and somebody else you volunteer to work at this at a job that they pay for and i'm thinking that's the smartest guy i've met in a long time he's retired he has nothing to do he comes in here and he helps people and he connects with them and he's just added 10 years

58:54Shawn Stevenson:to his life who's the stupid one yeah man i i love i love sitting with you truly like this is the social bank account piece you know this is invaluable and just in closing just to encapsulate that last point you know for those people that are like i understand the value of that but i i don't have it it is moments like this because i didn't have mentors in my physical world right and so I started to learn from people virtually and attending events and just getting outside of my normal environment where I might have felt isolated you know and just those little steps like you said those little small interactions adding to that social bank account and so now to be able to sit here with you to have you in the room with me this is a minor miracle truly in my life and for all of us just I think the the number one catalyst is our intention about it first and foremost and find your tennis group all right they exist i love that they they exist or if the group isn't already put together put them together put them together yeah i mean come on yeah well my guy is there a best place for people to follow you instagram is good instagram what's your handle at johnny bolden no h and johnny j-o-n-n-y that's right i'm doing um mainly now i'm doing consulting with natural products companies and this artisan coaching which I just love doing.

1:00:27I used to, when I was doing nutrition counseling in the 90s, I hated it because food diaries, I mean how boring are food diaries and everybody who was doing that that's any good in my opinion has gone on and realized it ain't about food diaries, it's about your life, it's about the stand you take for the things you believe like what we were talking about, it's about the glass ceilings that you need to break through, some of which are of your own making. So it's about your life. It's not about just the foods you're eating. I hated doing that. I stopped doing it. Then a couple of years ago, I had a lot of requests for private coaching.

1:01:02And I decided if I do it the way I like to do it, it's not going to be a drag. And so now I do it the way I like to do it. I do one session. I'm not looking for a client base. I like to do a couple people a week and that's it and we literally look at their life and we often start with cholesterol because that's what they i'm known for so they come to me with that but it's always bigger than that it's always the other factors and the stress alone you know which can make a difference so i love doing that kind of coaching and you can find me online and and book a time with me if you like what you hear amazing so we got the social media so is there a website of johnnybowden.com g-o-n-n-y perfect

1:01:39Shawn Stevenson:Perfect. Well, again, this has been a highlight of my week. And I mean that. You say that to all the guests. No. Man, you're something else. And, you know, it is just as soon as you step in the room, you make things different in the most amazing way. You know, you can't help it. You can't shake it off of you. I was telling you before we got started, you have the glow. Thank you, man. And I'm grateful for you. I appreciate you so much. I'm grateful for you. Thank you. The one and only Dr. Johnny Bowden. Thank you so much for tuning into this episode today. I hope that you got a lot of value out of this.

1:02:11Shawn Stevenson:You already know what to do. If you enjoyed this conversation, share the conversation. Engage in these conversations with the people that you care about. Of course, you could send this episode to people that you care about and share this information, share this knowledge, share the inspiration. Johnny truly is an inspirational force in my life and the lives of many others. And he's somebody to follow. Again, pop over to Instagram. You can follow him there. He's at Johnny Bowden. that's j-o-n-n-y b-o-w-d-e-n you can get more from him there of course you can check out his website again i appreciate you so much for tuning into this episode it really does mean a lot where you're investing your time and energy but most importantly what are we going to do about it what are we going to take from today and to put into our lives in a practical way and that's what it's all about taking knowledge and turning it into real power by putting it into action we've got some amazing masterclasses and world-class guests coming your way very, very soon.

1:03:08Shawn Stevenson:So make sure to stay tuned. Take care. Have an amazing day. And I'll talk with you soon. And for more after the show, make sure to head over to themodelhealthshow.com. That's where you can find all of the show notes. You can find transcriptions, videos for each episode. And if you've got a comment, you can leave me a comment there as well. And please make sure to head over to iTunes and leave us a rating to let everybody know that the show is awesome. and I appreciate that so much. And take care. I promise to keep giving you more powerful, empowering, great content to help you transform your life.

1:03:38Shawn Stevenson:Thanks for tuning in.