00:00:00.00 iandawsonmackay mind redoing answers, taking stuff out later on. um You're the star. I'm just the serial killer looking guy asking questions. 00:00:07.97 Kris Gethin ah 00:00:08.04 iandawsonmackay So anything and everything goes. There's no gotchas or worries or anything like that. um So there'll be a few where you'll be just probably fed up with going into it and then a few that we can throw in. But yeah, it is it an hour you've got? 00:00:22.18 Kris Gethin Yes, yes, I have an hour. 00:00:23.61 iandawsonmackay Perfect. 00:00:24.20 Kris Gethin I've got to film a workout following. 00:00:27.48 iandawsonmackay OK, so at the very end, there'll be just two quick questions on what do you want people to take from it and then just ah how do we keep in touch, social media and that sort of thing. 00:00:36.02 Kris Gethin Yeah, sure sounds good. 00:00:36.33 iandawsonmackay um But thank you so much for coming on. It's an absolute honor to have somebody that followed for so long. But for people who maybe don't recognise your badass self, how would you describe who you are? 00:00:49.10 Kris Gethin Good question. How would I describe who I am? ah Somebody that releases a lot of dopamine so, you know, I'm always I find it hard to relax, I'd say. you know So ah from the moment that I wake up, I have a little bit of like panic in me because I've got so much to get done. So I have to force myself, like really, really difficult to force myself to kind of take some time in the morning. you know i listen I used what's called a brain tap this morning, which is like a guided meditation with light therapy. 00:01:21.17 Kris Gethin So I use that to start the day, but I have to really force myself to do that because I've got so much energy ah within me. You know, the energy is good. ah However, it could be a little bit difficult to unwind and relax and be present because you're always worrying about the future or stressing about the past. um You know, so um I guess I'm you know kind of highly wired. ah But I'm somebody that's very grateful and thankful to be in a position which I am because, you know, growing up in Wales, you know, there was no such thing as social media. 00:01:52.30 Kris Gethin It was all publication. We couldn't really ask anybody anything based on your interests, you know, other than pick up a magazine and, you know, learn that way because there's definitely nobody certainly within my vicinity. 00:01:58.89 iandawsonmackay Yeah. 00:02:05.36 Kris Gethin But I guess, you know, I haven't really changed too much, I don't think. If I have changed, I'm hoping it's for the better. 00:02:14.97 iandawsonmackay And so how did you find that transition from Wales to the US? you know We talked about it a bit before we started, but you know you were talking about losing your identity when you got injured at the motocross. You've gone over there. you know You're changing the trajectory of fitness by your work over there. But how did you find that initial change and and the change in the fitness industry over the years? 00:02:40.29 Kris Gethin Yeah, so you know the transition was something that was selfishly helping me. You know, it alleviated me of the pain mentally and physically that I was going through at the time. And it gave me another root and I felt that I'd regained some type of purpose because I felt I'd lost purpose there for a while. 00:02:59.42 Kris Gethin and you know having something to kind of hold onto that is very therapeutic and good for you at the same time is ah something that you know will be with me for the rest of my life. you know This is my passion that I've found and I'm going to continue pursuing it because of all the benefits that I've gained from it. 00:03:17.20 Kris Gethin The changes that I've seen over the years since getting into the industry is just I guess people's attention span. People's want for something now. People see the success that they want to achieve, not knowing the sacrifices or willing to put in the sacrifice. 00:03:32.59 Kris Gethin that is required. It seems to be a lot of people are students of learning these days, as opposed to application. And it's the application that really matters is people out there held a lot smarter smarter than me, ah but they don't necessarily apply what needs to be adhered to on a daily basis to get to where they want to go. um So you know we have that culture and society of instant gratification now. And people want something yesterday. And if they don't, they give up. 00:04:00.70 Kris Gethin which I think is kind of bizarre. Instead of, I understand you need to have micro goals in order to set up for the macro goal. um And you know you have to make that sense of urgency, but you have to understand that these things take time. They really, really do, whether that be business, whether it be working on relationships, whether it be physical embodiment, you know you have to put in the time and effort and kind of live in a moment as opposed to thinking so much about the future. If you keep thinking about the future and you're not keeping up with it you're just going to set yourself up for failure. 00:04:38.19 iandawsonmackay So then do you think that's why you become such a good transformation specialist, that you've lived the change and you know how to do it, but you also don't let people take the easy route out? When you coach somebody, you show them what they need to do, but you make them do the work. 00:04:56.06 Kris Gethin Yeah, for sure. like I'm definitely harsher on my clients than I probably need to be, or that possibly could be. ah The reason why I am is because I consider their transformation as being a bootcamp. 00:05:11.75 Kris Gethin And, you know, if you're going to go into the Army, you know, naep SEAL training or, you know, SAS, you're going to go through the major hardship in training to set you up for the life that you're about to pursue in combat or or whatever it may be. But that's going to be the hardest part, you know, the like the SEAL training, the SAS training is going to be the most difficult. 00:05:34.74 Kris Gethin And I think that should be the same way when it comes to the transformation because it makes the lifestyle so much easier. So, for an example, if I'm to remove all of your fruit over the next 12 weeks, do I have to? Probably not, but I'm going to anyway. Because once you finish the 12-week transformation, six months, however long it is, 00:05:58.00 Kris Gethin When I say, okay, at the end of this, yeah I'm going to allow you to have maybe some Greek yogurt, maybe some sugar-free syrup, and have some fruit, mixed berries, some banana, blah, blah, maybe some chopped nuts on there as well. All of a sudden, your palate, which hasn't been used to any sweet, considers that now its new dessert. 00:06:19.05 Kris Gethin as opposed to the cheesecake or the flapjack or whatever it was previously. 00:06:19.75 iandawsonmackay Thank you. 00:06:24.41 Kris Gethin So that's one of the reasons why I adhere to such a strict approach because I'm looking past the three months, six months or whatever it is to ensure that it's a lifestyle. Like for me, I absolutely love sushi. 00:06:37.98 Kris Gethin Now, is that really bad? No, but I'll eliminate that when I go on a diet because I know once I get off the diet and I allow myself to have that sushi, that's like my cheat meal as weird as it may sound and it kind of works. 00:06:51.99 iandawsonmackay Yeah. 00:06:52.45 Kris Gethin And I think it is essential to actually go through these transformations yourself or whatever it is that you're trying to teach. that you are your own shop window front, that you've been there so you can better relate to the struggles and the transitions and you know it's kind of you using yourself as your own observational study before passing it on to your clients. 00:07:13.85 iandawsonmackay I like that because a lot of times you see these, you know, here's your 12 week plan and and have a cheat meal every, you know, couple of weeks and you're thinking, you're just going to eat yourself out of any gains you've made. 00:07:25.50 Kris Gethin Yeah, that's true. you know Some people at for some you know they justify it through upregulating their metabolism, you know speeding up their metabolism, stuff like that. But you can do that with a high carb day that's just made of clean foods. It doesn't necessarily have to be anything that's pro-inflammatory or fast food or covered in refined vegetable oils. you know 00:07:46.43 iandawsonmackay which is pretty much a lot of my diet at the minute. When I used to train jiu-jitsu, I'd be super clean. And lately, I make excuses. Excuse me. I notice the pounds come on. And when you're young, you can burn it off easy enough if you you know if you if you just go to the gym. As you get older, we tend to need a lot more work. But how does an older athlete like myself, who's want to go back, start training jiu-jitsu and weights and survive going up steps, 00:08:15.46 iandawsonmackay How do we start testing ourselves? I know because you you you do amazing work on loading your physical age. how How do we work on like biohacking ourselves, but knowing our starting point, knowing the areas we need to work on to, you know, what gets it measured gets managed. 00:08:35.49 iandawsonmackay How do we know where the problems begin? 00:08:36.00 Kris Gethin Yeah. 00:08:38.32 Kris Gethin You know, everyone's going to be individualized you know based on what they need to work on. ah The one mistake that I see with people that are older is that they generally try to do too much too soon because that's what their younger self did. 00:08:55.27 Kris Gethin So they think, well, I did this, I did that, I did all eight eight of these things every single day. 00:08:55.58 iandawsonmackay Hmm. 00:09:00.48 Kris Gethin So I'm going to go back to that. Well, that usually leads to a sense of overwhelm because now as you're older, you've probably got more responsibilities. Maybe you've got a family, but you've got, you know, taking kids to sports, whatever it may be. So it isn't always there and applicable in the beginning until you've actually got down a routine where you're managing your time a little bit more efficiently. Maybe your workouts are a little bit more efficient. You know, your food prep is it more efficient or now you you can utilize a food prep company because now they're around everywhere. 00:09:32.81 Kris Gethin So I think it comes down to your time management more than anything, starting with one application and then the following week, the second and the third and the fourth. And again, it just comes down to the patients to do that because a lot of us want those results right now. Well, that usually does lead to a sense of overwhelm since, you know, while you get So many people join the gym in January with the best intentions, but that overwhelm overcomes them by February, and then they don't go don't go back to the gym. you know and When it comes to, and like you said, me trying to reverse my biological age, so I just turned 50 recently, but my biological age is 26, and a lot of that, yes, I do apply certain biohacks, 00:10:16.56 Kris Gethin that do cost money. you know I'm wearing my blue light blocking glasses now because I've got bright lights in front of me with flicker. I don't want to raise my cortisol too much because I'm about to go and work out, which is going to raise my cortisol anyway. But there's a lot of things such as you know making sure that I go to bed early and I focus on good quality sleep. 00:10:35.01 Kris Gethin I'm moving every single day. I'm getting sunlight. If I'm not getting sunlight because it's the winter months or I'm back at Wales or whatever, then I'm going to expose myself to artificial light from the red frequency of red light panels to get the nourishing frequency that you would normally get from the sun. I'm going to take my shoes and socks off and ground myself every day because I know that we are being penetrated with a lot of non-native EMFs, satellite signals, Wi-Fi, X-arrays, all that sort of stuff that penetrate into us. However, if I earth myself every day, it can go through me. And I've tested this with an EMF reader, so it actually works. So there's a lot of these applications that we can do 00:11:17.52 Kris Gethin that are free, that our ancestors may have applied, that we can do now to help with our health. 00:11:21.43 iandawsonmackay Hmm. 00:11:24.42 Kris Gethin And then we start looking at the food. What is in the food? Is it cooked in vegetable oil? Is it organic? Is it antibiotic free? Is it free of pesticides, herbicides? 00:11:34.97 Kris Gethin You know, we can go down that rabbit hole then, but I suggest starting with the free stuff. 00:11:40.71 iandawsonmackay Because a lot of people just now will be sitting there going, ah I'm fit enough. I go to the gym. But you know they might be physically fit for strength, but no cardio. They might be able to have no mobility. A guy used to power lift. I could barely get my legs over my head when I started jujitsu because I was just so stiff and out of shape. 00:11:59.50 iandawsonmackay And I used to be able to pull deadlifts for Scotland, no bother at all. And I could barely go up a flight of stairs. you know that So there was that mismatch. And I know that you you've got a great podcast where you really go deep into a lot of areas. And one of your episodes was on hybrid athleticism. Do you think that's where guys are going wrong? We focus disco muscle rather than athleticism? 00:12:23.31 Kris Gethin disco muscle I like that yeah yeah ah definitely I think a lot of us go wrong there because we look at the physique and think okay that must be healthy even though I'm a static ornament and only working out in the gym and that is that because you know a lot of people do think that you're gonna quote-unquote lose your gains if you do any cardio which is bullshit you know you can actually get better gains in doing your cardio because now you're transporting oxygen and nutrient-rich blood to localized muscles that you've just broken down in the gym to enhance your recovery. So, you know, I'm talking to you right now in a treadmill desk. I want to make sure I get my 20,000 steps in today, but I'll still do my cardio as well. You know, after my workout later, I will do 20 minutes of cardio. I woke up this morning, did 20 minutes of cardio, but I'm moving all the time as well. 00:13:16.58 Kris Gethin And the most important muscle obviously isn't our delts or our pecs or our abs, it's our heart. Without our heart, we have no pecs, we have no abs. However, a lot of people will prioritize these external aesthetic muscles as opposed to our internal functional muscles. 00:13:33.58 Kris Gethin which we need to prioritize. Hence why I have every single one of my clients, whether they are on a fat loss diet, whether they're on a performance program, a muscle building plan, a biological age plan, they all have to do cardio every single day because that's very important, you know, to the synovial fluid of the joints, the blood flow to the brain. 00:13:56.94 Kris Gethin um you know BDNF are brain derived nootropic factors there's a lot that can be applied for movement and and not enough of us do it so you know it's I know a lot of people find it boring um but you know don't always do what you feel like doing you know like a lot of obese people out there are doing things that they don't feel like doing you know ah to get in shape. you know Do you think a lot of people that are overweight want to get up in the morning when it's dark and lays up and go for a walk? Probably not, but you don't go by your feelings or a lot of us would be in bars you know chasing women. 00:14:32.23 iandawsonmackay Yeah, I sucked at that as much as I did at powerlifting at times. So how, because every time I listen to your podcast, there's always new stuff I want to read about. I'm learning about stuff and it's it's so deep and interesting. But how complicated do we need to start building our longevity? Do we just need a workout that has push-pull plyometrics, a bit of cardio, or do you need to take a wee bit deeper than that as you start getting older and trying? Because I'm 41 now and I know that I can't train like I did when I was 20-odd. 00:15:06.74 iandawsonmackay how What do I need to focus on as I start becoming an older athlete, an older man looking to keep healthy for future generations? 00:15:14.80 Kris Gethin It comes down to your ability to recover. you know I don't train any different now at 50 as I did in my 20s. It's the same thing, but I know might be that my ability to recover is very high. 00:15:22.97 iandawsonmackay like good 00:15:26.32 Kris Gethin you know I sleep, I go to bed at 7.30, 8 o'clock in the evening. you know I make sure that I unwind, I have my nighttime routine. I'm doing everything that I can to ensure that inflammatory markers are at their lowest possible. you know I go very, very high on certain antioxidants, ah metal binders, blah, blah, blah. But the biggest thing is your ability to manage stress and to sleep, have quality sleep. okay Because you have to try to ensure that you're always what's in called a parasympathetic state. 00:15:58.64 Kris Gethin So you don't want your heart rate variability to to absolutely tank because luckily today we have so much that we can utilize to quantify. So I'll use like a ring that quantified quantifies my sleep quality and then my heart rate variability. And that tells me, okay, I can train five days a week, I can possibly train six days a week, or I may only train three days a week. 00:16:23.20 Kris Gethin Regardless of my age, it's the ability to recover. That's what you need to focus on. If you feel really tired, you feel weak, you feel dehydrated, you're cramping up, whatever it may be, then, you know, maybe you have to miss a day or dependent on the severity of that. Maybe you're not going to go to the gym and hit free weights and try to hit personal bets. 00:16:44.67 Kris Gethin you're gonna stick to machines and cables and go higher reps, more of a circuit fashion, you know more volume so you don't ah you know mess with the chance of injury or stressing your central nervous system because you're pushing really heavy weight. So it all comes by instincts to a certain degree. 00:17:01.89 Kris Gethin But like I said, we've got quantification these days that will check our heart rate variability, our blood sugar levels, our sleep quality, et cetera. So you know that's one of the measures that I utilize with my clients regardless of their age. 00:17:17.08 iandawsonmackay Because that's what I really like about your approach. It's very analytical. You know, you use the infrared saunas, you use the light blockers, the grounding mats. You really do look after yourself and figure out ways to tackle wherever there could be stress on you in any sort of variation of that. 00:17:35.47 iandawsonmackay So what is a good kind of low energy or low cost thing that every person should take? Is it buying blue tinted specs? Is it buying a grounding mat? Going for a 10 minute walk after like Stan Efredin would say after to digest there. What what are the sort of the best bio hacks that you found at work? 00:17:59.43 Kris Gethin So it all depends where you live. like when i'm Because I travel about nine months of the year. When I'm in built up areas, you know whether it be London, l LA, Vegas, Mumbai, I am probably applying more biohacks than when I'm home. Because when I'm home, I live like on the outskirts of this of the city of Boise in Idaho. I've got a lot of greenery here. I don't have as high EMF levels. 00:18:27.27 Kris Gethin I have beautiful weather outside, so I'm exposed to vitamin D. I can take my shoes and socks off. I can ground myself, blah, blah, blah. However, when I'm traveling, a lot of the time I'm staying in hotels where there's a lot of Wi-Fi. There's a lot of EMF. I take my EMF reader with me. So now I'm going to ground myself a lot more. I'm going to wear earthing trainers. 00:18:50.31 Kris Gethin that are grounding me the entire time. I'll take my mat with me, possibly, um but you know i'm not always. ah There's going to be a lot more artificial light because I'm generally going to be traveling and working indoors. So then I am wearing a blue light blocking glasses, particularly ah an hour before bed. That's a non-negotiable anyway. 00:19:10.14 Kris Gethin And yeah it the biggest, the hardest thing I'd say when traveling is ensuring that the food that you're getting is cooked in the right oils. So if you are, let's say if you're eating out at a nice fancy restaurant, ask them what are they cooking the food in? 00:19:28.29 Kris Gethin a lot of the time it'll be soybean oil, canola oil, vegetable oil, whatever it may be. It's going to be a highly inflammatory rancid oil. It's not going to be like your avocado oil or your olive oil or anything like that. Not always, but a lot of the time. So just ask them to cook it in butter instead. If they have to cook in anything at all, a little bit of butter, but very light because it's more natural. 00:19:52.20 Kris Gethin So, you know, i it all comes down to the specifics of where you are. But the one thing is a non-negotiable is going to bed early wearing red lens blue light blocking glasses because the red lens will block out all flicker. 00:20:07.88 Kris Gethin um If you notice behind me I actually have red light bulbs in my house so I kind of look like you I live in a brothel from outside because they are incandescent bulbs that have zero flicker there and no blue light that is going to penetrate my retina to keep me awake at night. 00:20:24.65 Kris Gethin A little bit of ah blue light is absolutely fine but not too much. 00:20:25.52 iandawsonmackay Now. 00:20:29.02 Kris Gethin And then I'd say lastly from that is ah you know what can be applied today is you know meditation. But if you are in a populated area that has a lot of heavy metal pollutants you know from vehicles, 00:20:44.64 Kris Gethin then making sure that you do a sauna on a daily basis. That's gonna be a big one. you know Maybe take a binder before you get into the sauna so that could be like Corella. You could have a tablespoon of Corella that helps bind a lot of these heavy metal contaminants so you can actually detox and sweat it out. 00:21:02.68 iandawsonmackay And do you think that's where that you've been so successful is that you have you talked on the podcast about how somebody said to you, don't do cardio when you're bodybuilding. So you went to do an Ironman to see, would it really make a difference? you know Is it that you always push back and challenge the status quo, that you're always looking to find that extra 2% extra ah return? Is that why do you think you've been so successful? 00:21:31.01 Kris Gethin I don't know if it's that's the goal of being successful and I'm not always trying to cause an argument or conflict or anything like that. If I believe that something is can be done and enough people are telling me that it can't, then I just have to put myself on the line and actually prove it. I can't say it. A lot of people say a lot of things, but I have to walk that walk in order to prove it. And the thing is, prior to doing an Iron Man, I was, I loved cardio anyway. 00:21:59.34 Kris Gethin I liked running. 00:21:59.72 iandawsonmackay yeah 00:22:00.56 Kris Gethin i don't I love cycling. I'm always cycling mountain biking, road biking, whatever. All I had to figure out was the swimming. And of of course, you know getting ready for an Ironman, that does require a lot of cardio. 00:22:13.25 Kris Gethin So all I did was lowered my weight training frequency from like five, six days a week down to like four days a week and ah drastically dropped the volume of my training. 00:22:25.65 Kris Gethin And then just ah when it came to a lot of the cardio, it was just intense hip work, as opposed to spending hours every day, swimming, cycling, running, etc. A lot of it was hip work, which was like 45 minutes of cardio on a daily basis. And I'd only go long on one of the days on a weekend for a Saturday and Sunday, mostly like cycling, just to get used to being in a saddle for that long, you know? But, you know, it's relatively easy, but the reasoning behind it is that, number one, I wanted to try something different, put my identity to something else, but I knew that it could be done without losing 00:23:01.58 Kris Gethin a lot of muscle. Of course, it wasn't the most efficient way to compete in an Ironman, being about 220 pounds at five foot eight, but I just wanted to actually complete it and do it within good time, which you know which I've done several times now. you know i I actually quite enjoy doing the Ironmans, but it's probably not too good on the knees, and that's why a lot of my training is either on a wood way treadmill curve or it's all off road. I try to stay away from the tarmac. 00:23:29.84 iandawsonmackay Because she you've got an amazing sort of experience in different areas of fitness. And you know you do a lot of cross training, from like the CrossFit to the bodybuilding to Ironman. You're always doing something new. And you know your great friends, Ben Greenfield, who's, for example, he did the Alexander technique with my brother, and who teaches that. So it's all these amazing things that you guys are always constantly doing. And you know question answers are, 00:23:59.21 iandawsonmackay like worth thousands of pounds just by listening to it on your podcast. But do you think we should all be cross training, that we should all have a so ah sort of combat sport, a strength sport, you know, just to kind of challenge our bodies in unique ways to keep being fit for life? 00:24:16.71 Kris Gethin um Yeah, it it all has a time and a place. So, for instance, if I'm thinking of a bodybuilder that's ki competing on the Mr. Olympia stage at, say, £260, £270, then maybe CrossFit or Mixed Martial Arts isn't going to be their thing. 00:24:35.22 Kris Gethin you know So I know somebody in the UK who's a very, very good bodybuilder, he's a pro bodybuilder. 00:24:35.43 iandawsonmackay Hmm. 00:24:40.85 Kris Gethin He just decided to take a boxing and he tore his bicep about six months ago. you know Some people are just not built for that, but maybe if he had just waited until he retired and then started doing that, then great. 00:24:54.25 Kris Gethin It's going to be perfect and it's only going to benefit him. but considering he's a pro bodybuilder and he wants to compete I think it's later this year or maybe it's early next year again as a as a professional bodybuilder then other sports are probably not going to help him it's going to hinder him it's much like a lot of power lifters To a certain degree, they have to be very tight in order to be very aligned when they do their heavy lifts. Now, if that same person wants to start doing yoga all the time and they elongate their muscles too much, they're not going to have that alignment of stability to pull extremely heavy weights. So, you know, you you have to take it with a pinch of salt. And like I said, it's a time and place for each application. 00:25:40.37 iandawsonmackay Because I think that's the thing, isn't it? As soon as you start a workout, you go balls to the wall and then you get a bit sore. You skip a workout and then you just end up going back to your old habits. When you talked on your show about how magnesium is like a big thing, a mineral that we all are struggle you know, to take ah an adequate amount. What else do you see guys struggling with in terms of their diet? What are we sort of deficient in that's caused these as to, you know, maybe the training's there, but the diet's off. What what have you spotted that's big problems and holes for most men? 00:26:16.75 Kris Gethin This all comes down to location, because different culture cultures have different deficiencies. like For instance, I noticed like in the UK, it's hydration. No one drinks water. you know A lot of people, if I look at my family, they'll go an entire day without drinking you know a glass of water. They'll have their teas and coffees and think then that is hydrating them. When in fact, you know it isn't because there is going to be a diuretic effect to the caffeine that they're consuming. 00:26:45.25 Kris Gethin So I'd say in the UK in particular, it's hydration. And when you're looking at the body being made up of a minimum of like 60, 70% fluid, then obviously that's gonna lead to a decrease in mental performance, physical performance or ability to recover, possible happiness because they're lethargic and tired all the time, possibly brain dehydration. So now they're getting headaches. So there's a lot that is, yeah there's there's ah there's a lot that ah people I guess miss out on when it comes to just the simple thing of staying hydrated and that's why I just add a little bit of flavor to my fluid because I don't drink water unless I've got a little bit of flavor so I add you know some electrolytes and that makes me want to drink more because it tastes good and some people you know like to have sodas here in the US 00:27:36.06 Kris Gethin So, you know, again, I think that's hydrating them. It's not. But a lot of people just miss the carbonation. So then I just tell them to you know move on over to sparkling water, if that's the case, and maybe add some flavor in that. But I'd say when it comes to the biggest deficiency, it's that. 00:27:52.65 Kris Gethin When I'm working with clients in India, because about 62% of the population are plant-based or vegetarian, then there's a major deficiency in protein, I see, and overconsumption of carbohydrates, because ah everything is bread-related, some sort of bread or some sort of carb or some sort of flour. 00:28:14.20 Kris Gethin but very, very low in protein. 00:28:14.37 iandawsonmackay Hm. 00:28:16.68 Kris Gethin So, you know, I see when I have clients in India, and I'm generalizing, and obviously, when they send me their blood work, I see that testosterone is usually very low. The estrogen is very high. 00:28:27.96 Kris Gethin um And that all comes down to the ratio of the food that they're consuming. And they have a certain look to them, you know, where you can see the estrogen levels are high. Testosterone is kind of low. 00:28:39.32 Kris Gethin ah You can kind of feel it and see it in people's demeanor when you when you meet them in person. You know, so ah yeah, it's ah it's all very cultural I've noticed. 00:28:49.28 iandawsonmackay And do you find a lot of people will say, oh, I didn't realize I had that problem when they get the test. But their output, their behaviors, their emotional control, the regulation of the central nervous system, et cetera, does the body give clues to it being inefficient and misfiding? Could you spot that in a lot of people you train way before they get their tests? 00:29:13.61 Kris Gethin ah Sometimes, not always. you know There are a lot of underlying conditions that you'll only see in blood work or some test. It could be a gut microbiome test, it could be stool sample, urine, saliva, whatever. A lot of it is going to be underlying, much like you know some people, unfortunately, they don't know that they've got prostate or uterine cancer or anything like that until they've actually got the test and then told that they've only got several months to live. you know ah Some of it is going to be a shock. 00:29:40.91 Kris Gethin But the one reason why I like to have clients get either their blood work done and a biological age test done is not only does it give me the information to see where their deficiencies lie and how we can optimize them, it gives them the accountability because they see it. 00:29:59.03 Kris Gethin And usually they'll listen to a panel that is read out to them as opposed to me, by myself. So this is just another form of quantification that is another form of accountability for them to pursue and not fall off track. You know, when they find out, let's say, you know, their chronological age is 30, but their biological age is 44, they're like, oh my God, what do I need to do? Tell me now, I'll do it right now. 00:30:27.34 Kris Gethin you know sometimes that's all it takes. 00:30:27.35 iandawsonmackay Yeah. 00:30:30.37 iandawsonmackay I love your mindset. I love the way you look at things. It's positive. It's you're like that big brother that we need just to say, stop fucking around. get yeah Here's what you need to do to change your life. 00:30:39.65 Kris Gethin yeah 00:30:42.06 iandawsonmackay And I think that's where we all struggle. But As an older person, I want to get back there. How much between and sports specific, physical preparedness, general mobility, et cetera, do I need to split my training up in? Because I'm assuming my I'll have to strengthen tendons, my shoulders, my knees as I'm going back in. 00:31:05.58 iandawsonmackay Do we need to get into that kind of level that kind of add in these extra like slices of training in addition to what you would prescribe us just to keep fit so we can lift? 00:31:19.18 Kris Gethin No I don't think so because I think in order to strengthen up your tendons and ligaments you actually do the movements that you want to pursue. So if you want to pursue um let's say it's CrossFit then you just need to start doing CrossFit and the CrossFit movements but obviously with a much lighter approach and maybe a ah lot slower and delivered deliberate 00:31:26.53 iandawsonmackay Yeah. 00:31:41.15 Kris Gethin ah range of motion when you're performing that movement. So saying when it comes to bodybuilding, tennis or whatever, you need to be sports specific in order for the adaptation of your connective tissue to usually catch up to your muscle tissue. 00:31:56.51 Kris Gethin because obviously the muscle tissue has a good blood supply. It's able to recover very quickly, tendons and ligaments not so much. So as you said, it's going to take a little bit longer. So you just start off with that protocol. You still train to failure. I get all my clients to train to failure regardless of their starting level, but maybe the weight is going to be so much lighter and their rest periods are going to be so much shorter. So you don't recover so quickly and efficiently. 00:32:24.29 Kris Gethin So we're able to apply the next set without too much weight that is potentially going to stress the tendons and ligaments. So you kind of want to be weak in the gym, not strong. 00:32:32.26 iandawsonmackay Because when you talk a lot in a your you sort of your YouTube videos and stuff about feeling the weight and being in control of it, being you know lifting with proper form, et cetera, but still pushing yourself, how um how do we build that mind-muscle connection? So we you know we're not just going through the motions, we're actually feeling the muscle working. 00:32:58.45 Kris Gethin Yeah, so there's going to be a few things there. The first one, people are going to probably think it's a little bit controversial, controversial ah put your bloody phone down. you know And I don't mean just in the gym, but throughout the day, because we're training ourselves every time we pick it up to be distracted. 00:33:15.27 Kris Gethin like I think studies the most recent studies have shown that we pick up the phone to check every ah over 300 times every day. That's nuts. 00:33:23.13 iandawsonmackay Cheers. 00:33:24.37 Kris Gethin That's insane. 00:33:24.57 iandawsonmackay Yeah. 00:33:25.61 Kris Gethin So just think how distracted we are when we go to the gym. Even though we may not have the phone with us, we've trained ourselves to be distracted so now we're not focusing on a mind-muscle connection. 00:33:37.15 Kris Gethin so that would be number one so like I always read whenever I go to bed at night I try to read as much as I can but because of time I'm limited but I have a religion every night for about 45 minutes to 60 minutes I will read before bed that is giving me something to help get rid of all of like the deadlines the thoughts that I've had throughout the day or what I'm going to think about tomorrow so I escape my reality so I'm not reading an entrepreneur book or one on nutrition I'm reading a novel maybe an Ian Rankin book that I really I really like that author from Scotland um so I'll read maybe a John Rebus from Ian Rankin so I'm escaping my reality 00:34:10.97 iandawsonmackay Okay. 00:34:18.32 Kris Gethin in the evening. okay And that also helps me focus on one thing for a duration of time. So that allows me to be a better writer, be a better editor and be a better person because I'm giving you my attention, because I'm used to it and not being distracted. 00:34:35.96 Kris Gethin Secondly, I'd suggest that person who is trying to get that better mind-muscle connection is to get an anatomy chart. Study that and anatomy chart so they can see the insertion and the origin of each muscle and the direction those fibers go in when you're contracting and when you're releasing. So then you can visualize that when you're in the gym to get a better mind-muscle connection as well. And if you've got a training partner or a personal trainer, 00:35:03.86 Kris Gethin that is there in person, get them to tap the muscles that you're supposed to be working. If you're doing a bent over row, get them to tap the traps or the rhomboids or the lats specific to the area that you're working to help you fire those neurons to fire the muscle fiber to that area that you're dominating. in 00:35:25.37 iandawsonmackay So when you're working out and when you're um finished and you know like you're viewing, because I interviewed a guy called Hazard Lee, a fighter pilot, and he said they would listen to the same radio call 30 times to see exactly where they could fix it. you know They would deep dive into each of the communications to make sure there was no problems and they could find solutions for things that came up. And he said the debrief was the most important part of the mission. 00:35:52.22 iandawsonmackay What are you looking for during in your gym sessions? What data metrics or what feedback are you looking for while you're working out to know that you're doing the right session for you? 00:36:02.87 iandawsonmackay Are you looking at your WOOP data? Are you looking at how you feel the next morning? and how How do you feel the gym session? So the nuance that you know you're working out? 00:36:12.15 Kris Gethin Yeah, I got it. So you know when I'm performing a particular exercise, I want to make sure that I feel it, of course. If I'm doing, for instance, a tricep kickbox but kickback and I don't feel it, I'll never do that again. I can't you know i probably did tricep kickbacks with a dumbbell maybe about eight years ago. 00:36:33.16 Kris Gethin that That was probably the last time, some useless exercise for me. So I'm not going to do that anymore. You know, maybe I'll do it with a cable or find an alternative route where I can get a better contraction. But a lot of the signals come two or three days later, usually when the delayed onset muscle soreness kicks in. That's where I'm like, ah, yeah, I can really feel that when I did the hack squats a lot deeper than I usually do. Now I can really feel it on the quad sweep and a lot more up towards the quad flexors than I did previously. 00:37:03.38 Kris Gethin Okay, so I'm going to apply that maybe every third week now moving forward because I know that's an area that I want to take you know change as a weakness into more of a weapon. So a lot of it comes from the feedback of the mind-muscle connection at that time in the gym and the delayed onset muscle soreness a day or two or three days after the gym. That's what I usually use as my kind of debrief before going in the next time. And make sure that you're always making notes You know, try not to make the notes in your phone if possible, because again, it's a distraction. Take an old school pad to the gym and, you know, write back any feedback feedback there. You know, my yeah business partner, Doug Miller, who's won natural world championships several times, he hasn't competed for, I don't know, probably eight, 10 years. You know, he retired, but he still writes down absolutely everything, every rep, every set, what he eats. And he used that as his feedback. 00:38:02.58 iandawsonmackay So what has these sort of competitions, you know, you bought you've done bodybuilding, Ironman, et cetera, what has that taught you about our our performance capabilities, but also what how we improve as men? Do you think we all need challenges like this, that we should all be competing in some sort of sense to kind of step out of the comfort zone and push ourselves cognitively as well as physically? 00:38:27.72 Kris Gethin For sure, 100%. Comfort zones kill you. There's no doubt about it. That's why people retire at the age of 60, 65 and then you know emigrate to Spain and then die three years later because they're comfortable. There's no purpose. It's like the universe is saying, there's no use for you. You're not reproducing anymore. You have no purpose. We'll get rid of you. So I think it's very important, especially us as guys, to kind of go through some suffering. 00:38:55.50 Kris Gethin You know, I find bonds are made with other people and yourself through suffering. And I always say that scar tissue is stronger than regular tissue and you want to be harder to kill. 00:39:07.17 Kris Gethin You don't want to be soft. You don't want to be easy prey. 00:39:09.55 iandawsonmackay no 00:39:10.07 Kris Gethin So that's why, you know, I always start my morning jumping in the ice bath. Do I want to get in the ice bath? No. Hell no. But I know it's going to make me harder to kill. It's going to mean make me more resilient in other aspects of my life. And sport has done that. Competing in Ironman, competing in motocross, downhill mountain biking, ultra marathon. It is all because not so much, hey, I want to do this. It's like, no, I'm probably going to suck. Let's do this. 00:39:36.32 Kris Gethin And that causes this resilience and its armor within you that makes it so much easier for you to transition into other parts of your life that you know is going to be a challenge. Some of it is the element of surprise, whether it be a loved one that's got sick or now you've gone through an injury, but you've created much more of a resilience behind your psyche that you're able to encounter it, digest it, and relate to it so much easier. 00:40:04.37 iandawsonmackay I like that approach because I think that's where a lot of people ah go wrong is they start a workout that they've read in men's health. It's not personable. They don't know what to eat. So they go mad. They come back and go, I'm a bit sore. the I'll give up. And then that's it till the next time they have, oh, I've seen Brad Pitt in Fight Club. I'm definitely going to get his abs. And you know it's that stupidity that we do as men. But for if we are wanting to change, 00:40:33.02 iandawsonmackay how would you start getting people to actually do this? you know How can we purchase one of your programs, but how do we then go and make it a consistency of working and eating to that level and building that capability, that discipline to work out? 00:40:52.25 Kris Gethin So, you know, the you start off with the small goals. You know, let maybe you're going to look at four weeks ahead of you and say, OK, in four weeks time, I want to make sure that I'm consistent. I'm going to the gym three days a week, four days a week, whatever it is, without setting yourself for overwhelm. 00:41:09.21 Kris Gethin And the second thing that I'm going to do is make sure that I drink three liters of water. And then in the third week, I'm going to ensure that I go to bed an hour earlier. And I'm going to put my phone down at least an hour before that as well. 00:41:23.29 Kris Gethin So these are all the small things that you apply. 00:41:23.55 iandawsonmackay Hmm. 00:41:26.44 Kris Gethin Initially, a lot of people will say, hey, OK, well, I'm going to compete in a bodybuilding show. I'm going to start focusing on that. OK, let's go. Well, no, maybe things have changed in your life where you have the ability in your brain, but you don't have your ability in life yet. So you just need to make the small changes. you know made you know When it's a bodybuilding show, it's very, very different. you ah You should be at a certain level before you step on that stage. But you could set yourself up for a 5K run. you know There's a lot of park runs in the UK. 00:41:56.32 Kris Gethin you know set yourself up to competing one of those. Maybe that's your goal and then you can look at possibly doing after that a 10k run or a half marathon or whatever it may be but start off small something that's going to be manageable and then when it comes to your nutrition you may look at your nutrition and go wow I'd say it is probably 60% bad okay then let's just make it 50% this week and if that was easy enough then the next week let's make it 40% you know and just bit by bit you keep chopping bits out. 00:42:31.72 iandawsonmackay I love that. So, you know, you're not just having to do this 100% change, you're kind of building into that and building into your lifestyle. What about then? 00:42:40.91 Kris Gethin Yeah, well, it all comes down to the individual. It all comes down to the individual. Some people are just all or nothing characters, which I guess is a little bit more like like myself, because when I started weight training, I said, OK, I'm going to compete in a show next year. And like within a year and a half of me actually picking up a weight, I was competing on stage. 00:43:00.05 Kris Gethin You know, but that's not everybody. I didn't have that sense of overwhelm because I think I, because I started competing in sports at six years old. So it was all already ingrained in me. So, but everybody's different. So they have to be approached differently. 00:43:15.97 iandawsonmackay So what, then, is there such a thing as a recovery protocol that people should follow? Or because you know you were saying about using it as a feedback mechanism. You were saying about the importance of it. And you know we're working on maybe a pain arm, magnesium, and all these sort of things, were and hydration, et cetera. But is it a standard sort of recovery thing that you use to build their longevity that lets us have that chronological age that's maybe like three qui a third of what we actually physically are. 00:43:49.82 Kris Gethin Yeah, well, when it comes to chronological age, that's different to actually helping the body's ability to recover. So when it comes to recovery you know from workouts or something like that, then the first thing that is most of importance is your post-workout shake. Now, you may say, well, why a protein shake instead of food? Well, this is the one time in the day that I would prioritize a shake over food, food the rest of the time, for sure. 00:44:17.67 Kris Gethin but you need something that is very very fast to digest. So the highest by availability on any food is not egg whites, it's not fish, it's going to be whey protein isolate. So immediately following a workout you've just created muscle damage That's why you're sore after a workout. You're in the most um catabolic environment possible when you're in the gym training. So you need to replenish those muscles with amino acids immediately. That's why I always have my do it myself and have my clients take their protein shake immediately following and then do 20 minutes of cardio or a cool down straight after that. Just to get the blood flow 00:45:01.46 Kris Gethin into the localized areas that you've trained carrying the amino acids from that protein powder to those localized areas. get that Get rid of the lactic acid, replace it with the protein from the but blood flow. That's going to be the first thing. And then after that, dependent on that individual's goals, you're going to be looking at about 1.1 grams of protein per pound of body weight. 00:45:25.51 Kris Gethin that is going to allow those muscles to further repair from the damage and regrow and replenish for the following workout that you're likely to have the next day and obviously carbohydrates come into that as well because you would have depleted your glycogen stores not only from the workout but dependent if you've got a very active job a physical job then you'll probably need more carbohydrates again Then, you know, so that's going to be your ability to recover along with sleep, along with managing stress, along with hydration, getting sunlight, etc, etc. When it comes to reversing your chronological age, that ability to recover is similar in the sense of sleep. 00:46:06.71 Kris Gethin hydration, going to bed, yeah I mean ah managing stress, meditation and things like that. But then there are biohack protocols on top of that. The first thing that I tell all my athletes or clients, because I usually get them eating five, six meals a day, 00:46:24.69 Kris Gethin is try to, if they can afford it, is to consume grass-fed, humane-raised, wild-caught, organic whenever possible. Because if you're eating five or six meals a day, you're consuming double the amount of the general population in antibiotics, in pesticides, in herbicides, in omega-6 oils, et cetera, consuming what is considered as healthy food. 00:46:52.45 iandawsonmackay I never even thought about that. ah you know Just by ah increasing your quantity of food, you're also increasing the quantity of oh the the harmful shite that they they manufacture. 00:47:04.51 iandawsonmackay And that's a really interesting idea. 00:47:05.75 Kris Gethin Exactly. Exactly. 00:47:07.10 iandawsonmackay so 00:47:07.63 Kris Gethin you know You think about you know people consuming supplements, and and I'm not speaking of all supplement brands. There's a lot of great, great brands out there. But if that if those brands have a lot of artificial colors, flavors, artificial sweeteners, overconsumption of caffeine, you know bodybuilders or fitness enthusiasts are usually ah quite obsessive. 00:47:29.46 Kris Gethin And if one is good, then usually one and a half or two is even better. So, you know, it's the same thing. Even though supplements are part of the health and fitness industry, they're not all healthy. And we're usually consuming a lot of these supplements. 00:47:45.53 Kris Gethin So it's the same with the food. You have to be aware, you know, maybe you're going to spend a little bit more money going for organic food and maybe you're going to spend a little bit more money going for high quality supplements. But it all comes down to how bad you want it. And if you really want to heal your future or if you don't care if you're but possibly harming it. 00:48:04.60 iandawsonmackay I mean, I was always amazed that when I started to research you, you know, like how much, you know, your content creation, you're working out, you're training with people, you're coaching, you're dealing with clients calls, you're building programs, eBooks, et cetera. 00:48:21.10 iandawsonmackay How do you fit it in? Because I think that's a lot of times people say, I'd love to do that, but I've got the kids. Oh, I'd love to do that, but oh, I don't know if I can get up in the morning, or you know I don't know about we working out late at night. how How have you found the fixes to the kind of common, how do i put how do I make fitness part of a system, a lifestyle, rather than just a one-off, and I'll try my best to go on it tomorrow? 00:48:49.98 Kris Gethin Yeah, it usually comes down to making sure you're getting up exceptionally early, but you have to go to bed exceptionally early in order to get everything in. So I like to get up very, very early, just so I can get a lot of the essentials done for me, not for anybody else. 00:49:07.12 Kris Gethin get that all done in the morning. That's going to be my workout, my red light, my sauna, my ice bath, my meditation, etc. And then by the time I've got all of that done, now people wake up and now it's time for me to start my workday. I always, I also set boundaries. You know, if somebody says, hey, 00:49:26.54 Kris Gethin Can we get on a call tomorrow? And I look at my schedule, I'm like, no, it's probably too tight. That person will usually say, just five minutes, just five minutes. I'm like, no, I've got availability in two weeks time. If you want, we can slot it in there because that's legit. If I am to say yes to everything that comes my way, I would be working until eight o'clock, nine o'clock at night. And now I don't have my time. So I'm not going to be a good husband now. I'm not going to be a good person to be around. 00:49:55.51 Kris Gethin So I have to prioritize my happiness and my mental health by setting these barriers as well. um you know I'm very, very cautious of not going on the phone. I'll do what I call is, um and Joe Rogan actually calls it the same as well. I try to post and then ghost. So I'm not going to go on there on there and scroll a lot of shit or look at anybody's stories or any of that bullshit. A lot of time is wasted there. 00:50:20.69 Kris Gethin I make sure that you know when i ah in the evening before I go to bed, I've got my gym clothes ready, I've got my cardio clothes ready for later in the day, and I've also got my daytime clothes ready. I've got all my supplements ready the night before. I've got all my food ready. you know I've got everything ready so I can be as efficient as possible. 00:50:42.62 Kris Gethin that following day. you know If I'm gonna drive 20 miles or 10 miles, I'm gonna have to go and do four or five things there to ensure that I'm very, very efficient with my time. 00:50:55.32 iandawsonmackay I love that, because everybody makes excuses. Rather, you actually just see it, and you know you find the solutions to what you need. And do you think that's what's helped you? I think it's that you've been married 20 years now, and you know you have these amazing 00:51:07.39 Kris Gethin No, no, no. No, I've been married for about five years now, about five years. 00:51:13.61 iandawsonmackay ah a five i am And then it's, you know, you've got these amazing friendships that I see, you know, you but everybody, I couldn't find a bad word about you. You know, yeah everybody's always saying about how good you were for but bodybuilding dot.com and all these sorts of sites. What has that sort of taught you about men in general, you know, like life and what we can achieve from it? Because you just seem to just see it, do it, then find something else. You know, you always seem to be on the pinnacle of the wave of change and doing all these amazing things. But what have you learned about life doing these things, do you think? 00:51:50.66 Kris Gethin um Well, you have to stay authentic to who you are. You're not trying to be authentic for anybody else. It's quite easy. And I've fallen into this trap. We're a mask because you're trying to kind of replicate the people that you're humoring or you're entertaining and stuff like that. I am quite a homebody. Even though I travel so much, I want to be at home. And I'm a bit of a hermit. you know People will say, hey, is there somebody in your vicinity that could help with this, this, this? 00:52:17.99 Kris Gethin I know my small circle and that's pretty much it. Within the fitness community, it is quite vast and wide, but most people live in different cities and stuff like that. 00:52:28.50 Kris Gethin But I just try to be the same person that I was growing up in Wales. Even though I'm here in the US, I'm still ah very much a family man. you know I absolutely love my nieces and nephew. 00:52:38.82 iandawsonmackay Hmm. 00:52:40.96 Kris Gethin even you know I know that I'll never have kids, but that's like me having kids. you know ah But the one thing that I have learned This may sound weird, is that I think looks can be deceiving because I've noticed this. 00:52:54.01 Kris Gethin When I go to an event and people meet me, they actually say, oh, you're actually quite nice, which makes me think that they have this assumption that maybe I'm an asshole or a bit of a badass or whatever. 00:53:06.68 Kris Gethin Maybe I can be when I'm working out, but I'm a very nice person. I'm a very approachable person. ah But I think looks can be deceiving because i I noticed like I walk my pit bull down the street and a lot of people across the road to be on the other side of the road. Maybe it's me. Maybe it's the dog. I don't know. ah But that's what I've noticed is that people can judge a book by its cover, which you know can make me feel a little bit uncomfortable because I don't want them to feel uncomfortable either. 00:53:36.64 iandawsonmackay I suppose that's the thing into it. It's just that sort of, I don't know, passion in the gym. that i kind of A lot of people go, oh, they're skinny. And sometimes what they don't realize is these guys that work out, the biggest guys in the gym, are some of the nicest people in the world. And they're happy to see people training and are more than happy to share advice and things like that. But how do you keep on top of this level of research, education, the changes? because You know, you're always changing stuff and learning about yourself and giving out these amazing tips and that. 00:54:09.31 iandawsonmackay But how do you stay on top of it? And what's the next thing that you're focusing on? 00:54:12.19 Kris Gethin um ah A lot of it is because of the company that I keep. I think that's how I learn. You know, like I was just speaking only this morning to Tim Gray, who puts on the Health Optimization Summit in the UK, and then my friend Dr. Dom in Germany. I was speaking at Ben Greenfield yesterday. I think just communicating with these people and staying within that wolf pack circle really does help. 00:54:38.79 Kris Gethin But of course, you know, I'll purchase books. I don't necessarily apply everything from that book. I'll take a chapter from it that I may think is relevant. And I'll look at studies for about 15, 20 minutes in the morning to see what's new out there in a day. So that's my capacity for learning, I think. 00:54:56.31 Kris Gethin The majority I've got is actually you know going to a lot of events that I speak at. I speak mostly at biohacking anti-aging events now and seeing who's there, communicating with them, looking at the new technology that's out there, um you know that's you know and studying things. you know I wouldn't have had stem cells the amount of times that I've flown to Costa Rica and Mexico, hadn't I had studied it and known some people that had had them before me to realize how beneficial they were. That would dictate me to go back and back again, you know. So a lot of it is through, you know, through education, which then leads to application. 00:55:38.85 iandawsonmackay I mean, you do do a lot of flying and a lot of hotels and, you know, you go to conferences and all these sort of things. What have you found about making a hotel room, you know, Christmas space, flying, recovery, doing all these kind of long haul flights to like India and all these sort of places? what What's it taught you about? 00:55:59.16 iandawsonmackay bringing your tech and your methods away and making the space wherever you are, the car, the hotel, your your space, your mission space. 00:56:12.49 Kris Gethin Yeah so that's a good question because I have been able to hack travel. I never ever get jet lag. I haven't got jet lag for years so I found a formula that actually works now but maybe it's not going to work for everybody but it mostly does. The first thing I think that's ah of importance is that you regulate yourself to the time zone that you're going in. So if it's nighttime in the UK and I'm traveling to the UK, I'm wearing my red lens blue light blocking glasses now to block out all artificial light to tell my brain it is nighttime to help me get into that ah that new circadian setting. I'll also fast during that time because I wouldn't usually eat during my sleeping hours. So now I'm going to fast during that time of the time zone that I'm going into if it's night. 00:57:00.66 Kris Gethin I'll also earth or ground myself immediately upon landing. I'm not always gonna find a grassy patch, so I wear what's called bahi trainers, they're actually based out of the UK, and they're earthing grounding trainers. So I'm getting grounded and absorbing the negative eons from that new that new time zone that I've just traveled in. On top of that, I'm making sure that I'm hydrating with electrolytes, 00:57:26.78 Kris Gethin I'll take various types of very strong antioxidants. So that's going to be glutathione, carbon C from my vital C basically, and hydrogen. Hydrogen rich water. Lastly would be methylene blue. I'm not going to eat the crap that is on the plane. A lot of it has preservatives, a lot of cheap table salt sodium in it. So I'll carry my own meals on the plane. 00:57:52.61 Kris Gethin Maybe I'll have like a collagen protein bar or protein shake, ah you know, if there's delays and stuff like that, I'll have as a backup. When it comes to the hotel room, I usually unplug everything that's in there. ah You know, I don't want anything plugged in because that usually leads to a lot of dirty electricity. I'll go through the room with my EMF reader. Maybe I need to move the bed because where the head is, that's where the highest amount of EMF is or whatever. 00:58:20.63 Kris Gethin I'll always have a Faraday blanket as well. So a a blanket that is made out of Faraday blocks all EMF and Wi-Fi and satellites. If you wrap your phone in Faraday, it won't work. you know So I'll always do that as well. And I always always travel with a lamp that is red, a red lamp that is zero flicker, because obviously the light bulbs and the lamps that they have in hotel rooms are have artificial blue light that has a lot of flicker that raises your cortisol which doesn't allow melatonin to release because you've just got too much ah cortisol and not enough serotonin oxytocin and melatonin being released. 00:59:04.43 Kris Gethin There's probably a lot more, but that's that's probably the basics. 00:59:06.04 iandawsonmackay okay 00:59:08.33 Kris Gethin I usually have two suitcases and one is full of supplements and biohacks and the other one's my clothes. But I'm not as bad as Ben when I've traveled with Ben Greenfield. His his backpack is literally filled with gadgets. 00:59:21.20 Kris Gethin And that's his carry on. ah So, you know, that will always get detected. They always tell him to take out all these gadgets. They had to have him stripped down when I traveled with him last time down to his boxer shorts because he was wearing Faraday clothing, which always sets off the alarm as well, because it looks like he's wearing metal everywhere. 00:59:42.68 iandawsonmackay I love that. It's these things you never think about just to keep yourself alive and doing well. But I knew you were going to be good. I never thought it'd be this level of good. It's so much take from this. I'd love to do around two later when I've started working out again. And I'm sure there'll be deeper questions we can go to. But what would you want people to take from this? And how can we keep in touch with this amazing journey, your podcast, et cetera? 01:00:08.19 Kris Gethin Okay well first of all this is going to sound very very woo woo and hippy dippy and start off with a form of meditation. Now I'm going to suggest guided meditation because it's done for you it's a little bit easier as opposed to you sitting in a room in silence and trying to get rid of your thoughts. 01:00:25.93 Kris Gethin It's difficult. I did a 10-day Vipassana, which was a silent retreat. It was meditating from six in the morning till eight o'clock in the evening and every day. 01:00:30.99 iandawsonmackay Cheers. 01:00:34.85 Kris Gethin No eye contact, couldn't talk, nothing to read, no phones, obviously nothing at all whatsoever. And it took several days. to really go into that parasympathetic state where you're looking at everything in equanimity. So it's gonna be very difficult for you to go from a world of noise, deadline, distraction, all of our sensory overloads that are out there to go to nothing. So that's why I suggest off you know guided meditation. put your you know Download some meditations, but then put your phone on airplane mode so you're not distracted. Now that's probably gonna be the most difficult thing that you can do. 01:01:11.35 Kris Gethin Most people can work out. If I tell people, how long have you been working out? Yeah, great. Or how do you work out? Yeah, for sure. Now, when I ask people, have you meditated, everybody puts their hands up. When I say, do you meditate, no one puts their hands up. It's freaking difficult in this day and age because we're used to distraction. So I would say focus on meditation first, because then you can focus more on your diet, on your sleep. 01:01:39.06 Kris Gethin on your discipline because you've created discipline in something again that has a transcendence effect in other areas of your life. 01:01:47.57 iandawsonmackay I love that. And how can we follow on now, you know, with your podcast, your coaching, your social media? Where where do you want people to go? Because you're going to get a lot of fans. 01:01:57.91 Kris Gethin It's probably the best Thank you. It's probably best to go to my Instagram, which is K-R-I-S, Gethin, G-E-T-H-I-N, Chris Gethin. And you can see in my link through whatever else I've got there. If you've got any questions, i can suit me shoot me a direct message. 01:02:17.39 iandawsonmackay have Well, that's