226. Gary Brecka Live at the Zenos Health Summit 2025 in Saudi Arabia: Nutrient Deficiencies and Genetic Methylation

26:47Gary Brecka:As it rises and it's cruising by the inside lining of your artery, it begins to irritate your artery. And if you irritate an artery, it will clamp down. And if you make the pipes smaller in a fixed system, the pressure goes up. And so is it possible that when the pipes narrow and the pressure goes up, you go see your doctor and now you have been diagnosed with hypertension. And they look at the family history, your uncle had it and your mom's brother had it. So you have two uncles that had hypertension. You had two uncles that had genetically inherited hypertension. Or is it possible that you inherited a poor ability to methylate homocysteine?

27:30And you actually don't have a genetically inherited disease. You have an inability to break down a common nutrient in the human body. So this is what happened to Dana White. That's probably the case that I was made most famous for. I set my water down, but I don't know where I put it, and I don't want to drink yours. So I'll drink yours. Thank you.

27:53So when I met Dana White, Dana had,

27:58Gary Brecka:he was what was called a brittle hypertensive. He was on three blood pressure medications. In addition to that, he was also on a diuretic. They were using to get water out of his body. Unfortunately, he wasn't on a potassium-sparing diuretic, so he kept ending up in the emergency room with a potassium deficiency. And so he was on these three medications. They couldn't control his blood pressure. And when it got so bad, they decided that they were actually going to do a heart ablation. They were going to go in through the rib cage. They were going to burn the AV node of his heart. They were going to permanently disable the heart to try to lower the blood pressure.

28:30Gary Brecka:I had to pull 10 years of medical records on Dana and lay the record out in front of him and say, Dana, in 10 years, you've never had an abnormal EKG. You've never had abnormal EEG. You've never had abnormal heart sounds. Never had abnormal lung sounds. You had advanced cardiac testing done, imaging, x-rays, cardiac cath, and a Dicontrast study. All normal. There's nothing wrong with your heart. And so when we looked at his homocysteine level and we looked at the fact that he had a gene mutation that impaired his ability to convert homocysteine into methionine. It was one of the highest homocysteine levels I had ever seen.

29:10Gary Brecka:Homocysteine in the double digits is very scary. As it gets into the 20s and for the first time I'd ever seen in the 30s, it is very, very scary. There's a lot of irritation going on in those arteries. And by the way, we have 63 ,000 miles of blood vessel in our body. 63 ,000 miles. Our heart is only responsible for circulating 30 % of that blood. Most of us think that the heart circulates all the blood in the body. It doesn't. It circulates 30 % of the blood in the body. The other 70 % of our circulation, which is microvascular, venules and capillaries, there is no pressure in that system. It is circulated by an activity called vasomotor.

29:47Gary Brecka:I always liken it to a snake swallowing a mouse. Right? It's not the pressure pushing the mouse along, it's an actual vasomotor constriction that is moving that bolus of blood along. We never even examine the 70 % of our circulation that the heart doesn't do. We blame the cardiac system very often for crimes it's not committing. It doesn't take much arterial narrowing in 63 ,000 miles to drive pressure up. So I explained to Dana, I said, listen, I am not a physician. I'm not licensed to practice medicine. I cannot tell you to stop taking your medication. What I can tell you is that we're going to put you on an amino acid that your body is missing.

30:27Gary Brecka:It is called trimethylglycine, TMG. I'm going to put you on this amino acid, and over time, your body is going to, for the first time in your adult lifetime, begin to metabolize this homocysteine. And as your homocysteine level falls, your vascular system should relax. And as the vascular system relaxes, the pressure should return to normal. I don't think that he believed me at the time. He believes me now. But he didn't believe me at the time, so we started this treatment. Then I put him on it, I looked at his gene mutations, and I actually supplemented for each of those deficiencies, which is why I like genes of methylation.

31:02Gary Brecka:I think if you want to get paralysis of analysis, start going down the genome pathway. The vast majority of that is just data, data that you cannot do anything with. Methylation genes are actionable. You cannot fix the gene, but you can supplement for its deficiency. And if you supplement for its deficiency and fix it in one cell, you fix it in every cell in the human body. And so I put him on this trimethyl lysine, amongst other things, and over the next 21 weeks, his homocysteine started to fall. I'll never forget the day that he called me and he said, Gary, something's really wrong. And I was like, you know, what's up?

31:39Gary Brecka:And he said, you know, every time I go into the gym for the last few days, as soon as I step on the treadmill or I pick up a weight, I get immediately lightheaded. I'm feeling like woozy lately. I go, Dana, that's a great sign. And he goes, what the heck do you mean? I said, you know, when your blood pressure is high, your blood pressure medication will make it normal. As your blood pressure normalizes, it will actually make you hypocystolic. It will actually push your blood pressure down. This is the first sign that we need to talk to your cardiologist about titrating you off of your medication.

32:10Gary Brecka:And luckily, we found a physician that was willing to titrate him off. And at week 21, he was off all of his hypertensive medication. This is going back two years. He has perfectly normal blood pressure now. He has not been medicated in two years, and his blood pressure returned to normal, and he canceled the heart ablation. I'll never forget the call that I got from the cardiologist at Cedars-Sinai when Dana called to cancel his heart ablation. That was a very nasty one, wasn't it? Yeah. We were actually at dinner one night, and my phone started ringing. and it was going, and it was like this number from LA.

32:47It was a 303 number. Finally, and it called so many times, and I didn't answer it, and they called again, and didn't answer, and it called again. And so I picked up the phone, and I said, hello? And he said, Gary Brecka? And I said, yeah. And he said, this is Dr. Ram Dan Delia, head of cardiothoracic surgery, Cedars-Sinai in Los Angeles. And I was like, oh, boy, here we go. And he said, listen, Gary, I don't know who you are. I don't know what you're doing. but I think that you're playing with people's lives. I don't believe in a thing that you're doing. And I still didn't even know who he was or why he was yelling at me.

33:20And I had it on speakerphone, so Sage was listening, and he said, I've asked Mr. White to come out to Cedar and repeat his entire cardiothoracic workup. And he said, so help me God, Gary, if it's not perfect, this will not be the last call you get from me. And he hung up the phone.

33:36Gary Brecka:I go, well, that went well. So Dana did that. He went out to the CEDAR for three days, and he had a complete cardiothoracic workup. And to Dr. Dandelay's credit, if you know Dr. Ram Dandelay, he's a phenomenal cardiac surgeon. We're actually best friends now. We actually sit on a complicated case committee together, so things work out. But he went out, and he did a three-day workup. His cardiothoracic exam was perfectly normal. And to Dr. Dandelay's credit, he called me back and said, I owe you an apology. Would you humor me? would you walk me through how you got this patient off brittle hypertensive medication?

34:13Gary Brecka:And we talked about the homocysteine cycle and the damage to the endothelium and microvascular circulation for three hours. And at the end of that call, we were best friends. And so very often I find too, even in these case committees, how we intentionally try to overcomplicate things. But the truth is, getting back to the basics, vitamins, minerals, amino acids, nutrients. Does this body have the raw material that it needs to do its job? That should be our first question. That's where we should start. And those genes, these are the genes right here. By the way, I don't offer a gene test in Saudi Arabia.

34:53I would love to, so I have nothing to sell you. These are the genes of methylation that we

34:58Gary Brecka:look at, and I can give you the specific reason behind every single one of these. But what's fascinating about these genes is that if I actually looked at your genetic profile, if you gave me those genes and I did not know you at all, had never met you, I can tell you how do you go to sleep at night. I can tell you how you wake up in the morning. I can tell you whether or not the soles of your feet are sore and achy when you get out of bed in the morning and walk to the bathroom to take your first pee. I can tell whether or not you wake up sore and achy like you had a workout the night before when you haven't.

35:27Gary Brecka:How soon libido will leave the building. Whether or not you lay down to go to sleep at night, and as your environment quiets, your mind wakes up. By way, how many of you fall into that category? You just lay there and ruminate at night. Why is it that when your environment quiets, your mind wakes up? Because you do not break down catecholamines at the right rate. Catecholamines are waking neurotransmitters. If you have a break in a gene called COMT, catechol-o-methyltransferase, you are not able to regulate these neurotransmitters. It is, by the way, very easy to fix. And so what happens is, as your environment quiets, your mind wakes up.

36:11Gary Brecka:And so you lay there, and you think about the most ridiculous stuff. If I was to actually go into your mind, you'd be embarrassed. Because it's not like life-changing, earth-shattering, you are not solving the world problems. No, you're not fixing humanity. You're wondering if your belt matched your shoes that day, if you got everything on your grocery list, if you should have a dinner party with green dishes, right? This is the kind of thing that goes through your mind at night. It is a waken state from catecholamines. It's one of the first things I fix when I work with people. As I put their catecholamines back into proper balance, they start sleeping like a baby.

36:48And by the way, if you fix sleep, that is the human superpower. That's the foundation of longevity.

36:55Gary Brecka:And so these people that have this same kind of wake and state are also the ones that generally suffer from anxiety. And they have that type of anxiety where you can't point to the specific trigger that causes it. It seemingly comes and goes without a trigger. Because those catecholamines rise and fall without a trigger. You can go into a full-blown panic attack laying in your bed thinking about getting eaten by a shark. Not too many shark attacks in Saudi Arabia lately. I've read the news, right? But you could still think yourself into a panic attack. And so we are suffering because we are nutrient deficient and we are being treated for the outcome of those deficiencies.

37:38Gary Brecka:Nearly every form of pathology and disease can be traced back to the initial breakdown in cellular metabolism. All cancer, regardless of its form or its origin, was at one time a healthy cell. Why do we believe that healthy cells can become metabolically sick, but we don't believe that metabolically sick cells can become healthy? That is patently false, and I can prove that to you. And that goes back to the theory where I say, generally, one thing goes wrong that causes everything. And so I also, in working with thousands and thousands of clients that suffer from anxiety, I have never once, not once, in my entire career met someone who suffers from anxiety who does not also have gut issues.

38:24But it's not the gut issues that you think. They suffer from either gas, bloating, diarrhea, constipation, irritability. Can I say diarrhea? I said it, so, okay.

38:33Gary Brecka:Gas, bloating, diarrhea, constipation, they have irritability, they have cramping. And what they do is they try to link it to what they last ate. But it's odd because they eat the same thing on Monday, and they're fine, and then they eat the exact same thing on Wednesday and they blow up like a tick. Well, right there, you know it's not an allergy, right? Allergies are consistent. Allergies are not transient, but you're doing food testing, you're doing allergy testing, you're doing food sensitivity testing, and you're down the road and you clean up your diet and you go on MAPS diet or some other diet and it doesn't work.

39:07You still have the same symptoms

39:09Gary Brecka:because you're actually chasing the byproduct, the outcome. Because the most important thing, and I think the most overlooked thing in all of bariatric medicine is not even the microbiome. The microbiome is extraordinarily important. We don't eat to feed ourselves. We eat to feed our microbiome, and it eats to feed us. But it's not the microbiome. It's not food allergies. It's not food sensitivities. It is the pace of the gut. You see, the human intestinal tract is a 30-foot-long conveyor belt. We put contents on it at one end as they exit the stomach. 30 feet later, they exit the rectum. The pace of that conveyor belt is extraordinarily important.

39:47If you walked into any factory in the world that worked on a conveyor belt system, and you walked into that factory and you doubled the speed of the conveyor belt, the entire factory would break down. Nothing wrong with anything there. Conveyor belt's not broken. People working there are fine. The part that's on the conveyor belt is fine. Nothing wrong. You just change the speed of the conveyor belt. Too fast diarrhea, too slow constipation, pause, cramping, bloating, and what we feel like menstrual cramps. And so, and if it pauses, by the way, for too long, you start to get the itises, diverticulitis, ulcerative colitis.

40:25And eventually, if you develop tears and leaks in this single cell layer, you will have contents leaking from the gut, leaky gut, going into areas of the body where they don't belong. That will call the immune system to that location. The immune system will show up. it will begin to wage a war, and then in the process of waging that war, it will manufacture an antibody, and now you are told that you have an autoimmune disease that for no reason at all, you woke up one day, and your immune system decided to attack the colon. I'm sorry to tell you you have Crohn's. Right? Again, rarely is that the case.

41:02In fact, I'm not going to go down the whole autoimmune bandwagon, but the best demonstration I can give you is this. in the human body, if this was a mold spore or a mycotoxin or a parasite or a virus or a pathogen of some kind, and this was a healthy cell, this does not hide like this. It hides like this. That's the most important distinction I can tell you, because the immune system is hypervigilant. It wants to get to that. It's trying to protect you. In an effort to get to the villain, which is inside of a cell, when the immune system reaches a healthy cell but needs to attack a villain, it doesn't have permission to go inside.

41:50Do you know how the immune system gains permission to enter a cell? It manufactures an antibody. So what happens when heavy metals get embedded in the thyroid and the immune system is called to the thyroid and it lights up the thyroid tissue? You have Hashimoto's. What happens when the immune system gets called to the colon because you have a leaky gut and it's lit up against pathogens escaping the gut? You have Crohn's. And we could go on and on. What happens when helminth parasites and cestodermatodes corkscrew burrow into the myelin sheath and the immune system lights up at that location? You have multiple sclerosis.

42:29But you're told that you have an autoimmune disease for no reason at all. You woke up one day and the immune system just decided to attack you. Well, why did it decide to attack me? Thediopathic. We don't know. It just went haywire for no reason. But we noticed that your mother-in-law or your mom's sister had this. Maybe you inherited it. Maybe it's a familial condition. Your dad's brother had it too. And there you go. It's a familial condition. So if we would just get back to that first domino, which is why I think methylation is so important, when we do not eliminate waste from the body, and I'm not talking about stool or urine, I'm talking about cellular waste, when cells do not have the ability to eliminate waste, repair, detoxify, and regenerate, this is the genesis of disease.

43:15You have a shift in cellular metabolism, very often because those cells are nutrient deficient, not pathologic. Cancer is not something that happens to us. It's something that happens within us. And so this is why I am such a fan of methylation testing and supplementing for deficiency. So if you want to know where to start and you want my opinion, you start by finding out the deficiency in your body. You fix the deficiency first, and then you can go down the road of supplementation. I am a huge fan of NAD, resveratrol, CoQ10, ashwagandha, St. John's Wort, NMN, nicotinamide riboside. I'm a fan of all of it.

43:53But the fact is, you will get paralysis of analysis and supplement your way into a conundrum if you do not have a roadmap to what your body needs. And just like the example with the nitrogen missing from the soil, if you didn't find the nitrogen, nothing else matters. Everybody has their opinion on what's good for trees. We should add some water. Water's good for trees. Well, I've been watering it for three weeks. Nothing changed. Sulfur is good for, let's add sulfur. Let's add phosphorus. Phosphorus is amazing for plants. Nitrogen. If you didn't find the nitrogen missing in the soil, nothing else mattered.

44:26And so that's why when I try to distill down where people should start, that's where I think you should start. What you should supplement with, let your body tell you what you're deficient in. If you have the MTHFR gene mutation, which I won't tell you what the nickname is for that gene. I've already said diarrhea, so I won't say that. If you have that gene mutation, which by the way, 46 % of the population has. 46 % of the people in this room cannot take folic acid or folate,

44:56Gary Brecka:which you get from green leafy vegetables, and turn it into the form your body needs, which is called methylfolate. So you have a deficiency in methylfolate, and you have an excess of folic acid, which by the way, folic acid, just for the record, is an entirely man-made chemical. You cannot find folic acid anywhere on the surface of the earth. It does not exist naturally in nature. We make it in a laboratory. It didn't even exist until 1993. Somebody explained to me how a synthetic nutrient that we make in a laboratory that doesn't exist on the surface of the earth is somehow essential for a healthy pregnancy.

45:31It's not. Folic acid doesn't prevent neural tube defects. Methylfolate does. That stops as phase arrest in the DNA and prevents a neural tube defect. So again, if we just get back to what God gave us, not what man makes us, back to what God gave us, we would find and we would advance the health and welfare of our society by leaps and bounds. This is getting us back to that theory that I have of getting back to the basics.

46:03So insulin resistance is one of the big ones. I'm not going to spend a lot of time on this. This is one of the first dominoes to fall in the vast majority of patients that I see. I don't have patients. I'm not a physician. clients that I see that have cardiovascular disease, hormone disruption, PCOS, endometriosis, positional orthostatic tachycardia syndrome, all of these conditions that where we are again chasing the diagnosis and not the root, insulin resistance is one of the big first dominoes to fall. In fact, now there's a whole theory in Alzheimer's called type 3 diabetes. Some physicians will tell you, and some neurologists will tell you, that Alzheimer's is type 3 diabetes.

46:44It is insulin resistance in the brain. That is the genesis before the neurofibrillary tangles, before the amyloid plaquing. Those are outcomes of prolonged insulin resistance. So I also am not a person that stands on stage and pushes products. I actually have nothing to sell you. I don't believe that there is any miracle supplement or miracle nutrient. However, I have been for the last three years down the rabbit hole of hydrogen and why hydrogen is so important in the human body, hydrogen gas and the hydrogen ion. Again, without boring you to tears. I believe that the discovery of how hydrogen is acting in the human body and how we have had an increase, a decrease in hydrogen gas, both in the hydrophiles in our gut, in our bloodstream, intracellular concentrations, over time because of depletion in our soil, in our air, in our water, that hydrogen, which is the smallest, lightest element in the universe, which is also 10 % of your body weight is a miracle molecule in the human body.

48:00It is the only truly selective antioxidant that I'm aware of. You know, we know that oxidative stress, right? Oxidation causes our cells to rust. What are things that cause us oxidative stress? Can I get nerdy for a second? Can we, why don't we do this? Why don't we, before I go to the whiteboard, can we just actually take an obnoxiously deep breath together in through our nose? Just sit comfortably, face me. We are going to take the most obnoxious deep breath you've ever taken in your life. We're going to pause at the top, and we're going to exhale through a straw, an imaginary straw. Ready?

48:40Hold and exhale through a straw.

48:45We're going to do that two more times. Ready?

48:50And exhale through a straw.

48:55Last one. And exhale through a straw.

49:04So we developed a theory called the oxidative theory of aging. And I would assume that a lot of the practitioners in here would agree with that. You know, you agree that oxidation, stress, free radical oxidation causes damage to our cells. The fascinating thing about oxidation is that without oxidation, none of us would be alive. Right?

49:26Gary Brecka:We actually don't want to suppress inflammation, oxidation, the cytokine response. We actually do not want to suppress this too far. That is as dangerous as the oxidation itself. We have very important free radicals in the human body. I'll give you a couple of the big ones. We have something called superoxide. I always ask them to check these before, and they never do. On 100 % of my talks, I get bad. What was the budget for this? I mean, was this really where we had to save the money? Right here. We have superoxide. You don't need to know what that is. Just know that we have it in our cells. It is excellent for human beings until there's too much.

50:12We have hydrogen peroxide. That is absolutely necessary for cellular function until there's too much. We have oxygen singlets. We know that oxygen is absolutely critical for human survival and for cellular respiration and for our mitochondria until there's too much. An oxygen singlet can be one of the most damaging things to your phospholipid bilayer. It can cause them to rust. And then we have a hydroxyl-free radical. There is no known benefit in the human body for the hydroxyl free radical, so we want that at zero.

50:46Gary Brecka:And we could go on and on, but there are these different free radicals. And when something is a free radical, the counter to that is an antioxidant. Blueberries are antioxidants. Does anyone know why they're antioxidants? What do they do that makes them an antioxidant? They donate electrons? They what? Polyphenols, but what do the polyphenols do? You're right, they donate electrons. And so something that is an antioxidant is donating electrons and reducing oxidation. But if you oversuppress that, you fall out of something called redox homeostasis. In human beings, for us to thrive, we don't just need to suppress oxidation, we need something called redox homeostasis, a balance between oxidation and reduction.

51:42Gary Brecka:You can actually have that going on in the cell membrane and inside the cell at the same time. And so what if there was a molecule that when you put it into the body was a selective antioxidant, it only suppressed oxidation down to neutrality and actually raised inflammation if it needed to, to neutrality. What if it targeted homeostasis? That's what hydrogen does. That's why hydrogen is so unique. It is a selective antioxidant. It uses the intelligence inside of your cell. If I go inside of a cell and I find the DNA, which we just talked about giving the DNA the raw material it needs to do its job, The DNA has the capacity to regulate these superoxide dismutase, oxygen singlets, oxygen free radicals.

52:37There is a pathway into the DNA, I won't bore you to tears with this, called the NRF2 pathway. If you take that pathway into the DNA, then the DNA will take over the suppression of oxidation and the increase of redox reactions. It will actually restore perfect balance. Hydrogen gas uses that pathway to access oxidation. It is the only absolute selective antioxidant that you can put into the body in abundance, if even overabundance, with no risk of over-suppression. You can drink hydrogen gas. I take a tablet called H2-Tab.

53:18Gary Brecka:It is an elemental magnesium tablet. You drop it into water. It effervesces into pure hydrogen gas, and you drink that hydrogen gas while it is in the water, and the hydrogen will go to work. And I will link all of these studies. Hydrogen administration decreases the expression of various oxidative stress markers, such as myeloperoxidase. In clinical studies, it reduced generalized markers of inflammation, high-sensitivity C-reactive protein. It lowers inflammation and irritation in the liver by restoring liver enzymes to normal. A 2001 study found that breathing high-pressure hydrogen could cure parasite-induced liver inflammation.

54:02This was a very, very interesting study that was done in the Journal of Experimental Gerontology because it was done in an older age population. They measured sit-stand ratios. They used markers of methylation to check their methylation cycle. Every marker of short-term memory, recall, function, timing improved by adding hydrogen water to their routine. And it reduced markers of oxidative stress, including improving insulin sensitivity. It doesn't act like other antioxidants. There is not a professional athlete I work with in the world, including one that lives here in this country, that is not drinking hydrogen water on a regular basis.

54:42I am not a believer in the hydrogen water bottles. I am a believer in taking an elemental magnesium tablet, which is called H2Tab, and putting it into water and having it effervesce. In fact, I just did with my wife, reluctantly on her part, I was excited about it, we did 14 cities in 18 days. And I changed time zones every day for 14 days. And I'm talking Los Angeles to Sydney, to Melbourne, if you guys follow me, maybe you saw that journey. My sleep scores didn't drop below 88%. I used hydrogen water to help me adjust to time zones and turn the lights on in the morning rather than stimulants.

55:21So if there were one thing that I was to say that I think should be in everybody's routine, it's hydrogen tablets. So I'm not going to bore you again with it. That's the one that I take. It's called H2Tab. It's elemental magnesium effervesced into hydrogen water. The reason why I use that exact tablet is that all 25 of the peer-reviewed studies that I will cite after this lecture are all using that tablet. They compare it to the Rice protocol in orthopedic injuries. It is a phenomenal, phenomenal compound. I get asked a lot about what my morning routine is. That's my morning routine, if you want to know.

55:58It's very simple. This is what I use to turn the lights on in the morning. I take an amino acid supplement. I take a multivitamin.

56:05Gary Brecka:I take something called Baja Gold Sea Salt, which has all 91 trace minerals. You would not believe the expression of mineral deficiency in human beings. About 85 % of us are clinically deficient in key minerals. I don't mean the big electrolytes, potassium, magnesium, sodium. I mean the minerals nobody talks about. Molybdenum, manganese, boron, zinc, silica. These can all be found in mineral salts. and so I believe that supplementing with a mineral salt is one of those if there was a catch-all supplement, supplementing with a mineral salt is excellent. In fact, we were talking about this at lunch.

56:41I spoke at a bone conference a while ago called OsteoStrong and fascinating to me how many even practitioners and functional medicine doctors still think that our bones are calcium. They're actually not calcium. They are calcium combined with something called phosphorus. We talked about this at lunch. phosphorus and calcium combine to form something called hydroxyapatite, and our bones are hydroxyapatite. Yes, you need to apply a load to the bone to start that bone remineralizing, but if you are missing any one of 12 minerals, you cannot combine phosphorus and calcium into hydroxyapatite. The vast majority of people with osteopenia and osteoporosis are not calcium deficient, they are mineral deficient.

57:29In fact, if you go to assisted care living facilities all over the world, you will find elderly men and women, plethoras of them, that have osteopenia and osteoporosis that have been on calcium supplements for 15 years. The answer is not excess calcium. The answer is the minerals the body needs to combine calcium and phosphorus. So the last thing before I go to open it up for questions, and I hope we have a few minutes for questions, is I want to invite you guys to join my VIP community so we can keep this conversation going. This is a community that I am building of like-minded people where I do live Q &As like this for hours every single month.

58:07I have put into that community mold detoxification guides, heavy metal detoxification guides. What is the best testing to find out if you have mold, metals, viruses, parasites? Where do you get that testing done? And then once you find out the results, what do you do with them? I built a 10-month course called Becoming the Ultimate Human. It starts with what you test with, what you supplement, how you eat, how do you go to sleep, what is the best sleep routine, proven sleep routine to improve your sleep scores, what is the best thing to do within 30 minutes of waking, what is the difference between a whole food diet and a highly processed diet.

58:44And I gave you guys all, I think, a 50 % discount on that. But this is a community that I'm building that I believe will actually change the world. we know that community and connection is so important and so missing from our society yes so guys thank you so much for your time thank you so i'm happy to continue this conversation after