Episode Highlights

00:00:14 Introductions
00:02:42 Guest Background
00:10:11 Bio Optimized Human triangle
00:12:59 Food Production Facts
00:19:20 Cellular Functions
00:23:13 The Obvious Solution
00:27:00 Understanding Digestion
00:37:05 Restrictive Eating
00:42:29 About Magnesium
00:51:21 Essential Stages of Digestion
01:00:55 Great Takeaway from Wade
01:02:59 Connect with Guest

Fitness Guide




Welcome to the Fitter Healthier Dad Podcast, where you can learn how to improve your diet, lose fast and get fitter in a sustainable and fun way without spending hours in the gym. Here’s your host, Darren Kirby.

Darren: Welcome back to the podcast. Guys, this is the number one podcast for dads in their 40s who want to improve their health and fitness. This is Episode 53. And joining me on today’s show is Wade Lightheart from the supplement company Bio Optimizers, three time Canadian natural bodybuilding champion. Wade is one of the world’s most premiere authorities on natural nutrition and training methods. Have a major in sports science at the University of Brunswick. He has authored numerous books on health, nutrition and exercise, which have sold over in 80 countries. Wade is sought out by athletes and high performing individuals worldwide for his advice on how to optimize their health and fitness. Hi Wade, thanks very much for joining me on the podcast today. How are you?

Wade:  Doing great. Great to be here. Thanks for having me.

Darren: Yeah. Thanks very much for giving us some of your time. So obviously at the time we recorded this, you know, we are in the U.K. at least we, slowly coming out of this covid lock down and pandemics. How are things where you are?

Wade: Well, you know, it’s a shifting landscape day by day here. I’m in the United States. I was living in Venice Beach, California, just before the break, the lockdown breakdown. What do we want to call it? And I escaped before they locked down the city in L.A. County on Venice Beach and high tailed myself over to Sedona, Arizona, which is a beautiful high desert area in Arizona. And for me, that was labels. So I could still get outside out in nature, get sunshine every day. And we’re more than a lot of places opening up. However, I just heard back today that I was on my way back to California this week and guess what? They relocked everything down. I think I know with masks and stuff. So it’s going backwards instead of forwards, so. Well, yes. The times we live in.

Darren:  Yeah. Interesting. Very interesting. And some. Yeah we are. I don’t think any time in my lifetime at least, I’ve had such a kind of threat to our overall health. So obviously, you know, us talking today about bio optimizers and, you know, the products that you guys do. I think he’s very poignant. So Wade, before we jump into bio optimizers for people that haven’t come across you before, we’re not anything about you. Can we get some background on Wade and how you came to start bio optimizers?

Wade:  Yeah, sure thing. So I’ll go right back to the beginning, I guess, which is when I was 15 years old, I was, you know, grew up in rural Canada. And three formative things happen. You know, it’s always not what happens to you in life, but how you respond to it. And at that time, my parents moved from a small village to a no village. Basically, it was five miles to my nearest neighbor. There was a you know, it was, you know, very frustrating as a 15 year old kid. It was a beautiful place. But I spent a lot of time alone, a lot of point time driving is an hour and a half, basically to go to school each day, each way. And so during that time, had a lot of time to reflect, a lot of time to think, secondary thing happened in that same very, very small time frame of a couple of months.

My sister, who was four years my senior, was diagnosed with Hodgkin’s disease, which is a form of cancer of the lymph nodes, and she went from a vibrant, very athletic person to a dying four years later under the conventional model of medicine. And so that had a big impact on me. By me witnessing that, I realized that, you know, your health isn’t a guarantee and your life isn’t a guarantee. And the other curious thing was about it was like, you know, when she was taking her treatments, I found that her treatments were actually making her more sick than when she was just dealing with the disease itself.

And I was always curious as to why that was the de jure methodology. And I think that implanted a certain curiosity inside of me. And then simultaneously, she had given me a bodybuilding magazine that had Choicer quarto on the cover. Mr. California blond haired guy like me, like I am with these two pretty girls. And I was like, wow, maybe, you know, maybe I could get pretty girls if I had muscles like that. So I got a summer job and built kind of the it the rocky for gym where he was fighting Drago, you know, where I had the sawhorses and the tractor tires and the makeshift Polese and bench press in my little weight set and discovered a guy by the name of Arnold Schwarzenegger who who had mentioned in his book Education of a Bodybuilder.

Three things that, you know, was novel to me. And that was you could achieve anything with hard work, self-discipline and a positive attitude. No, I had heard the hard work story, but I didn’t hear about positive attitude and self-discipline. So he became my de facto mentor and everything became Arnold. And ultimately, that led me to a career to study exercise physiology at the University New Brunswick and get a diploma in certified sports nutrition from the Korey Hollins institute and and the problem with the conventional institutions at the university was, as I had a whole bunch of compartmentalize information, but I didn’t get any unified applications.

So that drove me to seek out a variety of mentors. Concurrently, I was, you know, interested in developing a bodybuilding career. And over the course of 16 years, I worked on every single level of the nutrition and health industry from gyms and stores and, you know, from owning them and running them and working in warehouses and distribution and consultation and athleticism and all this sort of stuff culminated in me going to Mr. Universe in 2003.

And that was great. I’ve represented my country. And it was kind of my dream come true, especially for a guy that had terrible genetics. It was a great accomplishment, but I’d made some huge mistakes in my quest for the ultimate performance. I completely destroyed my digestive system. And after that contest, I gained forty two pounds of fat and water. In 11 weeks, I went from Mr. Universe to Mr. Marshmallow and you know, as Providence would have it, I had the good fortune of meeting a gentleman by the name of Dr. Michael O’Brien, who was the senior citizen with like perfect skin and eyes that would look through in this massive levels of vibrancy.

And he gave these astounding lectures where he had, you know, helped numerous people recover from horrific diseases that were basically incurable. And I was like I was shocked and mesmerized by this, what I call truly extraordinary physical specimen. And I went up to him after the seminar and I explained my situation and I said, you know, Dr. O’Brien, what are what have I done wrong? I’ve got the best coach. I’ve got smart and disciplined. I’m doing everything I’m supposed to do. Any said seems to me that changed my life. He said, Wade. Look, you’ve learned to build the body from the outside in, but not inside out. And I’m going to show you how to build the body from the inside out.

And so he introduced me to the concept of digestive health and enzymes and probiotics and, you know, mineralization and alkaline foods and all these different things. And so I followed him closely, both my business partner, Matt Gallant. We went through his program and it was life transforming when I felt tired and burned out in achy and sore and had brain fog as I was getting ready for the Mr. Universe within six months. Not only did I capture my Mr. Universe physique, but I felt amazing. I felt vibrant again. My joints didn’t hurt. My brain was sharper than ever. And I was like, yeah, wow. Like, people don’t know this stuff. I mean. And at the same time, Matt, who is an Internet marketer, introduced me to the concept of marketing online.

And I was like, nobody is making money online. I didn’t even have a computer the time I was into meditation and working out and coaching clients. And he didn’t believe I didn’t believe that he had a business online. He didn’t believe I didn’t have a computer. So we decided that was a good reason to start a business.

And we started that as an education program for the,  you know, the bodybuilding community. Originally, this was in 2004 and we wrote a book called Freekeh Big Naturally and built that out and ended up coaching over 15000 clients worldwide through that and gathered an incredible array of data and information. And ultimately, about 10 years after that, we had kind of transcended that market.

You know, we, you know, although we still work out we were more into performance and health optimization than just, you know, pure esthetics, which is what that sport is about. And so from that point, we kind of rebranded as by optimizers and carried over some of the products that we had developed from that company and applied them to mainstream. And it’s been a rocket ride ever since as we’ve become kind of well-known as the de factive digestive health company in the world.

Darren: Yeah. So it’s an amazing story. And the point you make there about when you met Dr. Michael O’Brien, I think is quite a poignant point. From the perspective of I think he sent you a lot of people approaching health and fitness from the external. And, you know, in the sport that I do in Ironman, you know, from the outside, if you look at these people, you are perceived as being the peak of physical fitness and health were actually due to the supplements. And everything else that we take is actually you actually destroying yourself inside because they’re not necessarily overweight. Oh, they look trim and they’ve got muscles, the rest of it.

The perception is that they’re fine. But you’re absolutely right. it’s the inside out, which is which I think is the most important factor about this. But Wade, why do you think so , for me now? You know, looking at this, I mean, really being involved in this industry for the last eight years. Do you think people are now starting to look inside out? I mean, obviously, you’ve been looking at it for quite some time, but really, I think it’s only really starting to go mainstream now that people are starting to question the internals as opposed to just the external health and fitness.

Wade: Great question. And I think there’s a variety of reasons for that. And so we developed a,  what we call the, you know, biologically optimized human triangle. And that triangle on one side is ascetics, one side is performance, and the other side is health. And typically the journey of any person oftentimes starts out in either esthetics or in performance. And, you know, we generally most people will go to the gym or get into fitness because they want to look a certain way and be more attractive to the opposite sex that drives the fitness industry, drives the cosmetic industry, drives the nutrition, the diet industry, all those sort of things.

Yeah. As we get older and and, you know, we take on the added responsibilities of life, well, we’re not just worried about how we look at the beach. We have to look at our bank account and our professional career. And then we have relationships and children and all these sorts of things. All of a sudden, as we go through the aging process, a lot of our maybe intentions and directions towards esthetics, although we might like it, they become less and less prominent and we typically focus on performance. Now, some people will go rate to the performance side of things and do whatever they need for the performance side. And that may be related to esthetics or may not be depending on the sport that you might find yourself in or the passion that you’re in. But ultimately, both of those areas lead to the final area of the triangle, which is health.

We want to maintain our performance as we age and avoid the natural declination of our functions. And ultimately that leads us to start questioning health or we end up with some sort of compromised help from our choices towards aesthetics or performance, which is very, very common in the fitness industry and the performance industry. And I can’t tell you how many nightmares I’ve dealt. And I had my own as I just earlier indicated. And all to me is like, how can I have all three? How can I look good? How can I perform at my best? And how can I optimize my health at the same time? And that’s what our mission and our mandate is. And the world is like, yes, you can do those things. You may have to focus on one over one over the other at a given period time. But ultimately you want to grow all ends of the triangle and live your best life.

Darren: Yeah, definitely. I’d agree with that. And I’m one of the one of the questions I often get asked, though, as well. I’d be good to get your thoughts on this. Is that why can’t we just get all of these, you know, the supplements that you’re suggesting I take for other magnesium or some prebiotics probiotics? Why can’t we just get all of this from our food? My response to that is that unfortunately, due to modern farming methods and the way that food is produced, you know, our food is not as nutrient dense as it used to be. What’s your thoughts on supplements vs getting all of your nutrients with food?

Wade: Well, exactly. And, you know, to expand on what you’ve just indicated, I would say this. The bottom line is over the last 100 to 150 years, you have to look at the big picture dynamics as we’ve radically altered the food production and distribution models in history. And it accelerated extensively after World War Two when we started using nitrogen in the vast array of chemicals in order to enhance food production in yield. But unfortunately, our definition of food based on the technology at the time was rather incomplete. It didn’t include a lot of the essential components to function.

We didn’t, our RDA’s weren’t well-defined and certainly not at the optimal levels in the food practices themselves, which actually altered the nature of food. So give you a couple of real world examples in the early nineteen hundreds. The U.S. Congress was. Concerned about the degradation of the protein content of wheat, which are that the time was close to 90 percent protein. And today is less than seven percent. If you’re getting durum semolina, let’s say, grown in North America or Canada or something like that. I mean, that’s a radical deficiency. And then you see these research that the nutrient quality content in a peach to eat in the 1950s relative.

Today you need to eat fifty five peaches to get that one peach in nutrients. Now if that wasn’t enough. Now here’s the thing. We can’t condemn people because starvation and, you know, infection or disease develop through bacterial or parasitical organisms. Has pathogenic organisms have been the number one killer of humans throughout history, famine and disease. Well, we solved a lot of that and certainly in the industrialized nations of the world by providing these new methodologies, monoculture, farming and.

But that had unintended consequences. And those unintended consequences forced the development of chemicalization to maintain the yield. So, again, at the turn of the century, nineteen hundreds, 98 percent of the people were working on a farm. Today, less than two percent work in the farm related industry. That’s the difference in that. And this massive food production, we ended up adding chemicals in order to maintain the hardiness of the plants because the hardiness of the plant started to diminish.

The soil degradation meant that we were giving up protein to convert to enzymes. We were losing the mineral content in which further exacerbated the enzyme cantante contaminants or availability. And then the contaminants from the chemicals, herbicides, pesticides, fungicides that, you know, normally the plants would develop their own protection for these in nature. But because of this mass growing and because of the deficiencies they weren’t able to develop.

We had to start using these petrochemicals. And of course, they disrupt the enzymatic function, the body on top of that. We added all of the antibiotic antibacterial materials which destroyed the essential microbes that we would get associated with the food that we would eat. And on top of that, if you go to Dr. Edward House research on enzyme nutrition and enzymes for food, for food, enzymes for health and longevity, he indicated in the 1940s and 50s that the third generation of deficiency in these essential components like enzymes and probiotics, when he fed animals that thing, basically a cooked food by cells is something that reduced all of the bacteria components and all of the enzymatic content components.

The species by third generation lost the ability to procreate, had strange sociological behaviors and a rapid uptake in genetic mutations. And he predicted the same thing would happen for humans. Well, guess what? We’re three generations past World War two and the advent of modern food production and the chemicalization of the food and the diminishment of the essential elements that make our food great. And that’s led us to today where, you know, in the United States, to give you an example, on any given day, a third of the population, 100 million people are suffering from digestive distress.

Then you’re taking over-the-counter medications or prescription medication in order just to get through the day with the food that they’re eating. So that’s the state. And so for anyone to say you can get everything that you want from a well-rounded diet or a balanced diet, whatever the hell a balanced diet means, I don’t know what that means. It sounds kind of odd. Know, I put a banana over here and a steak over there and a, you know, a, you know, a slice of bread in the between. I don’t know what that means. It’s kind of you know, it’s one of those kinds of terms that are used. It has no meaning at all.

And guess what? We can’t get all the stuff. And now the good news is, as today, we now have the, what I would say, affordable testing that you can do specifically on yourself to discover the number. Number one, the type of diets that are going to be best suited for your genetics and epigenetics based on ancestral history. You can look at the microbiomes that you possess. You can look at your digestive system. You can look at all of these components. And all was well as the mineral and vitamin deficiencies that are specific to you and then use targeted nutrition to combat those things.

And that’s where we are today here on this show and other shows that are focusing on biohacking, biological optimization notification, all these types of things. And the results are extraordinary. And anybody who’s doing it will tell you, hey, this is the route, the pathway to living long and living strong.

Darren: Yeah, definitely, I mean, I definitely agree. I think we are in a unique time in our history with the advent of technology and the access that individual humans have now to be able to test and find out exactly what’s going on.

What you deficient in, what you need, what you don’t need. More importantly. And yeah. I think the case is a very fascinating time. So you talked a little bit about obviously the kind of blueprint that you have Bio optimizers you aesthetics, performance and health. And as we were talking about just before we started to record, you know, the supplement industry is a wash with, you know, products out there. So is it the fact that you have this kind of blueprint and you have these supplement stacks that sets you apart from everybody else? Or does it go much deeper than that Wade? 

Wade: Much deeper. First and foremost, I want to be clear about something. You cannot supplement your way out of a bad lifestyle. And one of the things that I developed and readily give away and your listeners can grab, this is the we have that you know, that framework of, you know, aesthetics, performance and health. And you get to focus on that. But the foundational principles that I researched over the last 30 years and applied with myself and the thousands of people that I’ve coached around the world is there’s seven basic categories that you need to kind of put into a complete principles.

And if you look at cellular function, I always like well, when I went to university, they studied, you know, individual organs and individual systems, but not necessarily the interrelation between all those things. And what I realized as the one universal component of all those systems was the cell itself. And so when I began to study this, I was like, OK, well, if that is the universal connecting principle between all the organs of the body, it would make sense that if you have disease cells or dysfunctional cells, you’ll experience disease and dysfunction.

And if you’re able to optimize those cellular environments, you should be able to have an optimal level of health. And that was the journey and practice and principle that I had in and course. Being in a background of bodybuilding, I realized that there are ways to radically change the normal trajectory of your health. I could see that visually. And so I believe that that would be true internally, especially after I met Dr. O’Brien.

So what I came up with was a formula that said, what are these? What are the components that really make the cellular matrix work well? And that was what I called the awesome health sequence being you can go a long time without food months. You can go maybe a week without water and you can go no time without air. So the defining musts in your life is air, water and exercise movement. If you lock a person up on a bed and they don’t move, they waste away and all of the organs and cells start to deteriorate at a very rapid place. Same thing is if you don’t have water for a week, you’re going to die very soon.

And if you don’t breathe for a few minutes, guess what? It’s curtains. So those three components need to be the foundation of anybody’s program. And guess what? They relatively cost almost no money. You can get a wonderful exercise program, a deep breathing practice. And with a little bit of money, you get a World-Class filtration system and those things are going to dictate your life a lot better. And of course, beyond that, I look at the sun and optimize the things that optimize the cellular environment mentably some attitudes can’t go anywhere with a bad belief system. You can go almost anywhere with a good one.

And then finally, education, testing and coaching, which is the acronym. Awesome. And so that’s what we implement and share as an overarching strategy of how do you take wherever you’re at? And, you know, sickness, disease, dysfunction, and take yourself into your biologically optimized self, because that’s what the human organism is designed to express. It’s its natural inclination to do that. And so all you need to do is provide the elements to do so. And presto, your body will do it.

Darren:  Yeah, it’s amazing, isn’t it? The three things that you mention there, when you actually verbalize that and say that you kind of think about it, that’s obvious, right? But it’s not obvious, is it? Because it’s you know, I think as humans, we love to overcomplicate stuff. And if we can find something which is proponent to be, you know, the the latest and greatest next greatest pill that’s going to solve everything will automatically gravitate towards that when really we have, you know, everything that we need among us and an accessible to us and air, water and a movement. But it’s so common that people kind of forget all of this basic stuff, isn’t it?

Wade: Well, here’s the thing. And I believe what’s contributed to that is, we’ve had an extraordinary and rapid rise in technological innovation in life and this technological innovation, which is allowing us to communicate today and the share of information, ideas. What happens is we haven’t adjusted sociologically or biologically to the advantages of a sedentary lifestyle. And what I mean by that is, is, you know.

People didn’t have to worry about breathing great air or drinking pure water or exercising for most of human history. That was called just your daily life. You had to do an extra amount of walking and lifting and lugging to get your food and to survive. And there weren’t a lot of chemicals in the world. So your air was good and you could, you know, dip your cup in any string or any water source. And guess what? You had those components. And guess what? You spent most of your time out in the sun, which, you know, creates, you know, vitamin D, which I believe is the master hormone to a variety of things and is so critical to form and function in the body.

And when this technological transformation began, you know, with the industrial revolution and now the information age, which I think is now moving into the attention phase is, can we get people’s attention is they had unintended consequences, just like food production and distribution. We solved one problem but created a cascade. And this for us to recognize is that we have to get on the dope, off the dopamine treadmill that digital information provides for us and end and stop or reverse the trend of becoming a society of observers and become a society of participants.

And so, although I offer a vast array of nutritional supplements in digestive and health optimization, the reality is, is, you know, getting a deep breathing practice, drinking three to five liters of the cleanest, best water that you can possibly put in your body, exercising everyday and getting out in the sun are probably going to have more profound effects on your health than anything else. And when you do that, then what I, you know, advisers suggest can really turbo charge because you have the first principles of foundational health in place. And without them, you know, stop the recording now, folks, and get someone to help you integrate this in your life, because that’s going to give you the best effects.

Darren: Yeah, I think that’s the first principle analogy that he’s there. And the basic things that people can do right now is profound. And like you said, you know, once you’ve got those foundations in place and you start to use very basic things that we can do to optimize ourselves, then you can start to look at the products and the supplements that you guys make, because then you have way more clarity. You know, you have you know, you have way more energy. You generally feel better. And once that happens and I can I know this from experience, then it’s almost like a fog and a cloud is lifted.

And you then like, wow, I’ve just done these simple things and he’s had this much of an impact. What else can I do? You know, what else can I now do to optimize my health further? And it just it just ends up becoming for me at least anyway, it’s more of a kind of. Ends up becoming a bit of a game of what I can do next in order to make myself just feel better. Say so. So on that way, if there’s people listening to this who have already gone to that first stage, you are already doing the movement, the breathing, getting out in the Sunshine they’re drinking clean water. What would you say are the next kind of steps, particularly for men in their 40s, to take in terms of, you know, optimizing further?

Wade: Well, thanks for asking. And, you know, I’m one of those guys I’m getting close to, you know, the half century mark here. And I got to say, I am delighted that I’m moving into this age at maybe some of the highest levels of vibrancy ever experienced. And so if I can share some insights, I’d be happy to do so, because you’re right, when you move from a disempowered state to an empowered state. There is this kind of compelling drive to see how far you can express the beautiful capacity of our human bodies and our human conditions, as is just an absolute wonderful machine, you know, combining billions of years of evolution essentially to get to this refined movement.

And it’s like, OK, well, now I’ve got things cleaned up. What can I do? One of the things that I think where people run into a lot of issues in the modern world, which we kind of touched on earlier, is that people have to understand it’s a single canal from your mouth to your bum. And the reality is, that tube is how you digest, absorb, utilize and eliminate. Everything that you consume. So and unfortunately for the great proportion of the population, that system is significantly compromised for the reasons that we referred to earlier. So getting your digestive system operational, because the number one assumption that people make if I eat, you know, 50 grams of protein or 50 grams of carbohydrates or 50 grams of fat, that that’s automatically absorbed and utilized to its maximum amount. And that’s not the case.

There’s an elaborate five stage process that the digestive system undergoes in order to, you know, convert your food into either energy units or building blocks. And if you don’t do that very well, those things become a potential toxin and can feed a variety of different pathogens, pathogenic pathways inside your body that actually becomes a toxin instead of a nutrient. And so my mission is to kind of explain in simplistic terms what happens in digestion, how it works in digestion and where I would say the challenges come if you have some sort of disruption and almost everybody does. And so if you’d like, I can share with the listeners the oversight of that so they can understand that and apply that in their own life.

And then I’ll kind of give you some of the troubleshooting things that you can do as well as something I’m doing personally, which is totally breakthrough. Awesome. All right. Let’s get it. So the five stage digestion of first you taste, touch, feel and smell and sense the food. For example, if I say dill pickles and sauerkraut. Most people get some sort of salivary response inside their body because just the mere suggestion is actually indicating your body is preparing to digest the food, the food you taste, touch it, feel it.

It enters into the mouth. You start to masticate, which is a fancy name for chewing at that stage. You know, you want to chew your food deal. You want to be focused on what you’re eating as opposed to staring mindlessly into the television or the computer screen that has a whole variety of nervous system things. I won’t get into all the details, but then the food will travel down the esophagus into what’s called the upper cardiac portion of the stomach.

Now it’s there in the first 30 to 60 Minutes that the natural enzymes president, the food are supposed to break the food down in that moist, warm environment. Unfortunately, that doesn’t happen because we’re the only species on the planet that cooks its food, that sterilizes its food, and that eliminates the enzymes and bacteria that would be natural with that food. So all animals, whether it’s a, you know, a tiger eating a zebra, will eat the entrails in the first and then the carcass because that’s where the enzymes and probiotics are a barrel eat a salmon or a berry as an omni wire and eats it in a raw live state.

And, you know, a cow or a horse will eat, you know, grass and it’s raw live state and it gets those enzymes and probiotics which aren’t defined as part of our food definition. So we do believe we need to reevaluate that. And then from that first 30 to 60 minutes of digestion, what’s going to happen is hydrochloric acid is going to come in in the next stage. And that hydrochloric acid has a two fold process. There’s not a bowl of acid sitting in your stomach all the time when you eat if you wait that thirty six minute, 60 minute period and then the hydrochloric acid starts to come in.

Now, the first function of this hydrochloric acid is to disinfect your food from any pathogens, parasites, viruses, bacteria, agents, whatever it happens to be, to kill and eliminate those. So it’s a very big component of our immune system. The second thing that hydrochloric acid does is it changes the P.H. from either slightly alkaline or slightly acidic, down to highly acidic P.H. as low as one or two during this transformation. Some of the enzymes present will become activated and some will become deactivated as that P.H. range changes.

And that’s particularly important for protein breakdown into amino acids, because we don’t need protein. We need the amino acids that are cleaved out of the protein. Now, if people don’t have a sufficient amount of hydrochloric acid, typically what will happen is a little esophageal sphincter, which is a little flap at the top of the stomach, will remain open and some of the acid in the stomach will splash up there, creating heartburn, acid reflux, etc. And so what’s interesting is Doctor and people will take, you know, an over-the-counter calcium product to, you know, to alleviate and buffer the acid or they’ll take a PPI prescribed by a medical doctor, which is only supposed to use for four to six weeks.

And those will actually disrupt their natural disinfecting and digestive processes. That eliminates the symptom but doesn’t deal with the cause. And I see this all the time. Once that stage is finished, that chime  will exit out of the stomach and into the intestinal tract. And at that point, your body will release what’s called by carbonate. Buffer’s is a fancy name for alkaline minerals to buffer those strong acids so that you don’t create problems in your intestinal tract. If you’re not doing that well, what happens is you get gastritis or ulcers or some sort of inflammation is that asset starts to perforate the intestinal tract.

Very painful and not pleasant. So you want to avoid that. And then in this next stage of the digestive process, your food enters into the intestinal tract where your microbiome is and your microbiome is very interesting. It’s two to five hundred strains of various bacteria. And I would say the good, the bad, the ugly. There’s 10 percent good. There’s 10 percent bad. And there’s 80 percent, which I believe are opportunist. Based on your current environment, the diet that you’re having, the stress you’re under, that they’re going to either grow or decline based on those factors. And so what you want to do is you want to create an environment that has a lot of good and very little bad, because that’s going to allow you to have a great immune system.

It’s also going to allow you to convert the food that you consumed from the bigger pieces into the smaller pieces that can pass through the intestinal wall and be being used for either energy production or building materials. And, of course, the final stage. And so people that experience a lot of gas, a lot of bloating, discomfort or constipation or diarrhea often have a disruption in the microbiome. And then the final stage is elimination. And this is where peristaltic contraction, which is contraction of smooth muscle tissue, not the striated muscle that’s on the outside of the body, but the smooth muscle which is on the inside of the body that moves the waste out of the body.

Now, because we live in very sedentary lifestyles, we sit a lot. A lot of us have lost connection to our pelvic floor and to these parasympathetic muscle contractions or rare in high anxiety states where we’re in a sympathetic nervous system and those systems aren’t operating regularly. And so then we have challenges eliminating. And, you know, one of the big Internet sensations, of course, is the squatty potty, because that’s probably a better way physiologically to take your number two.

And it’s a massive Celeron line because people start to notice that you develop a stronger pelvic floor, stronger contraction of those muscles inside the body. And these things are important for all of us. So insufficient enzymes, insufficient hydrochloric acid and a disbalance of or dysbiosis of the microbiome are the main causes of digestive distress. And unchecked, it leads to serious gastrointestinal issues. Recently, the PubMed reported that 12 percent of the emergency hospital visits today are gastrointestinal related issues, most of which could have been alleviated by practicing many of the principles that we advocated bio optimizers.

Darren: Well, that’s quite profound, quite a large number as well, isn’t it?

Wade: It’s shocking and it’s insane and preventable.

Darren:  Yeah, and I think that’s the case. The fact that it’s preventable. So with all of this, though, Wade. I mean, it’s for me, it comes back to just be just taking responsibility for your general health and what I mean by not reacting, but being proactive. So it is very much for me to come back to education. And obviously, you know, what you’ve just described there is understanding that maybe not the level that you understand it, but it’s just a general basic level so that we can choose be make conscious decisions, to choose the right things, the right food groups, you know, the way that we actually cook a make healthy foods.

So what would you say is kind of a basic level? How can people improve upon these people listening if they want to kind of take it to the next step? And I know I’ve really been kind of intrigued by what we’ve been talking about. What would you say is the best place to start?

Wade: Well, you know, one of the things is, is restricted time, restricted eating. Damage inside your intestinal tract is quite common for variety. The foods that we have, genetically modified foods, chemical agents. And so by resting that your body will work on repairing because it’s one of the most essential systems of the body. So I’m a big proponent of intermittent fasting, alternate day fasting, or even know many facets of one day a week and moving up from there because the restriction of the you know, the food really, really helps.

We have an abundance of food and. Yeah. And a deficiency in the essential elements. And so I think one of the easiest affordable practices for people to do is first start on time, restrict eating, start at 12 hours a day. You know, maybe you run from eight a.m. to eight p.m. or six to six or nine to nine, whatever your time schedule works on.

Start there and then start trimming an hour a week until you can get into that four to six hour range. And what that activates is a process of Autophagy, which is the digestion of the dysfunctional cells inside your body that lead to disease and cancer and all these types of things. So there’s an extraordinary amount of research that’s coming out in those areas that are showing the benefits of time, restricted eating or or specialized fasting periods and doesn’t cost you anything. The second thing that people, I think, need to include is, is find out the genetics and epigenetics of the diet that best suits them.

You know, you can find out your blood sugar regulation. Would you do better on a ketogenic diet versus maybe a plant based diet or some version of paleo? And you can start testing these and getting real results rather quickly, eliminating the inflammatory foods. So keeping, just keeping a little paper journal, a little book that you write in everyday. What did I eat? What time did I. How did I feel before? How did I feel? But after. Was I tired that day? Energized that day.

And even over a few weeks or a month you’ll start to see these definite patterns between what you’re doing or what’s causing problems and eventually go, you know what, I’m just going to stop eating that caramel macchiato venti coffee every morning because I always feel like crap and I get on this blood sugar things. I get angry at my wife at six o’clock and you know what I mean?

It’s like, wait a minute. Is something I’m doing at eight a.m. affecting my life at eight p.m.. Absolutely it is. And so we do not live in a vacuum inside. And when you start to document this now and it’s so easy to do so with all the tech out there, you begin to become in tune with your biofeedback. You start to intern like, wait a minute, if I didn’t do that, I actually felt better that day. I had more concentration. I didn’t I didn’t go for the donuts at lunch when they brought the menu to the office because my blood sugar was stable and I was OK versus so.

So those are the things that first then you can go into specialized testing. And then once you’ve kind of looked at all that, I do believe taking enzymes before meals, hydrochloric acid after and probiotics at some point in the day, depending on the type of probiotics, you get your digestion rocking and rolling along with, of course, those core principles we talked about earlier, deep breathing water and take an exercise. And I’m telling you, you’re gonna be on fire and you’re gonna feel a whole new level of health and vitality. And of course, that translates into your relationships. It translates into your business world. It translates into the performance of your everyday life, and that becomes super addictive. So health becomes far more addictive than the things that are the causes of the detriments of our health.

Darren: Yeah, I completely agree with that. And I was having a conversation with somebody today where, you know, I was trying to explain to them that, you know. Nutrition is just a vehicle which has the ability to improve every single area of your life. And when I try and explain that to people, they look at me a bit strangely as if to say, well, really, can nutrition help my relationship with my wife? My performance in my career or my business? Absolutely it can, because what it means is you show up as more of a complete human being with all of your faculties around you to enable you to deal and move forward with things in a much more optimized, clearer, passionate way, if you like.

So. So, yeah, I think I can get easier said. It is very important. Coming back to the product sets that you have, Wade. And, you know, obviously you’ve got one thing that I do want to drill into actually before we we get on this right is the magnesium side of things, because I think magnesium is a something which is very well is completely ignored, but it has a profound impact on us when we take it when the majority of his all deficient in it. So can you go through a little bit as to why that is and not see your product of magnesium? Because yours is slightly different from the perspective of it has all of the various different versions of my magnesium that we need.

Wade: You know, this is, in my opinion, magnesium, which I discovered through, you know, we want to be clear about something like I discovered the power of magnesium for my own dysfunction.

Darren:  OK

Wade: So I want to be clear to people I’m not here to grandstand or speak that I’m holier than thou. I’m a high performing, high driving guy that often bites off more than I chew. And I got into that situation a couple of years ago where I was running three businesses, working fifteen hours a day and not taking a day off for well over two years. And that got me into a burnout. I was using, I would say, excessive amounts of caffeine and stimulants and nootropics and all these things which are frying up my nervous system and I know better.

But I was like, no, I’m unstoppable, I’m invincible. I can do all this. And I got myself into extraordinary distress. And when I did some specialized testing with my, you know, my number one health researcher here at By Optimizers Katrina and my naturopathic doctor, Dr Paul Maximus, we looked at my we like, dude, you are in a mega max magnesium deficiency. And, you know, when I had taken those tests a few years before, my magnesium levels were certainly in their above reasonable zone.

And I was like, how did I exhaust all this magnesium so quickly? And it turns out that it’s a stress when you’re stressed in the nervous system or you’re in a sympathetic nervous system a lot, your burn rate of magnesium is accelerated. And unfortunately, magnesium isn’t present in our soils in sufficient amounts to even give us the RDA levels, let alone optimal levels. And then add in all the Australians and some of, you know, economics and the digital pressures and blue light and staying up long hours and and now, of course, the inability to socialize like we used to or get out in the sunshine. And what you have is the perfect storm to just start burning magnesium as we live on adrenaline and cortisol mechanisms inside the body.

And I remembered, fortunately, you know, the world works in mysterious ways. I had attended a lecture at the bulletproof conference with none other than the strength sensei Charles Paul Quinn, God rest his soul. He left us much too soon. And for those who don’t know Charles, he’s a strength coach who has coached athletes. Get this and twenty seven different sports gold medalist Olympic gold medals in twenty seven different sports and just a who’s who array of professional athletes.

And I remember from that lecture that he said that one of the ways that he was able to manage the excessive stress loads that these athletes were undergoing from their physical training was that he used a variety of magnesium. that supported everything from heart function to cardiovascular to muscular to the development of neuro key neurotransmitters inside the body and said this was the magic formula, his secret formula that allowed his is athletes to recover far faster and perform at a higher level.

And I was like, well, that’s interesting. So what I did is I got my notes out of that lecture and I started reviewing this. And I said you know, how do I miss all this stuff? Yeah. So I ended up going to like everybody else. I’m like, OK, well, now I’m on this. I’m gonna be like a, you know, a honey badger on this stuff. I’m going to go crazy on it and start, you know, hacking my way to super health. And I ended up buying. I don’t know how many bottles of magnesium put it this way. They were all over the counter of my kitchen, all these different bottles and looking at the different types of magnesium and then learning about dosing up.

I was reading orthomolecular nutrition and, you know, looking at, well, how do you optimize the dose of magnesium and without breaking the G.I. barrier? Because if you take high levels of magnesium, oftentimes you get the runs. And I figured out an isolated why that is. We can talk about that in a minute. And so then I came up with we have a philosophy which is couched in orthomolecular nutrition. And for those I don’t know what that is. Back in the 70s, a guy by the name of Dr. Linus Pauling, the two time Nobel Prize winner, and Dr. David Hawkins and Dr. Abrams Hoffer came up with this concept of treating advanced states of neurological disorders with nutrition, and they would megadose various vitamins and minerals and they would take it up to what they call breaking the G.R. barrier.

That’s where you get the runs. And then from that point, they would lower that dosage downwards until they got the effective dose for that particular person and they would continue to lower it as the supplies of the body built up. Fascinating concept. And it’s like, well, I’ve done this in other areas. Let me do this in this area. So I started literally at one gram of magnesium then, you know, one and a half, two grams, three grams. And I got all the way up to somewhere between five and six grams per day.

Now, when I tested the individual magnesium independently, what I found is some magnesium like citrate, for example, I would get the runs like, you know, at one and a half grams and other enzyme or other magnesium at like or ├ętait I could go up to three or four without any problems. And then if I further divided the dosages, I also was able to get benefits. I even went as far as is doing under the guidance of a naturopathic doctor, I might add. I was actually doing I.V. magnesium sulfate inside my body, so I was putting magnesium into my bloodstream. I went up to, I think, its peak. I did this a number of times, kind of peaking up and got to, I think 20 grams or something like that. Don’t do that at home, please. It’s like there’s a variance of that.

But I would actually feel these flushing and burning sensations in old injuries where I had calcium deposits because calcium and magnesium operate in a about two to one ratio. And oftentimes when we have high levels of magnesium in our diet, high levels of calcium in low levels of magnesium, our body starts to dump magnesium. It’s one of the reasons we develop osteoporosis as we get older. And so the control is not to take more calcium. The control is actually to uptake magnesium.

And then we’ll balance out our calcium from our diet because we could usually get a lot of calcium in our diet, especially for eating a lot of leafy greens and things like that. So. So all that to say we did mad experiments and Matt jumped in on it and he got into this and are kind of we have a little biohacking insider community that works with everyone at Bio and we’re all pounding magnesium and reporting a results to each other and then researching the different types of magnesium in the organs that they are found in. And what we determined that there were about seven different types of magnesium is that the literature supported that had very profound and positive effects.

The problem was, as I got tired of taking all these different bottles, so Matt, in his infinite brilliance, said to me, you know, why don’t we make a magnesium product? We’re really focused on digestion. Let’s let’s do that. Can we do this? And there were a lot of complications of combining all the different magnesium. I won’t get into the logistics of it, but it has to do with grain size and capping and supply and all these sorts of stuff. But we went through all the motions and found it and we narrowed it down to the seven. Most effective magnesium is out there. Combine them in very specific ratios that we tested out with our team to create what I feel is the world’s most advanced magnesium product. And we called it magnesium breakthrough.

And it’s gone haywire. Like we can’t keep enough of this stuff in storage. I had no idea. I’ve got, like, major podcast influencers in the health industry contact me saying, you know what? I started taking magnesium, my, you know, migraines, headaches went away that I’ve been trying to deal with for years. Other people saying I can’t believe the cognitive function. How relaxed I am in a stressful environment. And so it’s like, wow, this is a I you know, I had my own problem and, you know, scratch that itch and all of a sudden we, you know, at a convenience. I wanted to create a magnesium. We just got tired of taking all the bottles and mixing, you know, it became a kind of a world sensation.

Darren: Yeah, that is amazing, I mean, you know, I’ve tried supplementing with magnesium, you know, just from a sleep perspective, and it’s being quite profound on the impacts of sleep. And it’s interesting you mention the fact of the way that, you know, soils. And we know we can’t even get close to the recommended daily amount now for magnesium. So. So, yeah, that’s why I wanted to probe on the magnesium supplement, because it’s one which personally I found to be quite impactive and effective. And I recommend most people that I work with now actually take a magnesium supplement.

So. So, yeah, that’s some. Yeah. Very interesting. I say in terms of the other products suite then obviously, we’ve touched on the magnesium. What other Bio Optimizer products. Cool products. Have you got that you would recommend for various different functions that people consider.

Wade: Yeah. Always again we go with first principles first and then we kind of build out from there. Yeah. That’s been a philosophy that I’ve applied in my life as an exercise physiologist and a nutritionist.

So the three main areas that where people run into challenges are where you want to optimize is those essential stages of digestion. There’s enzymes, enzymes for people who don’t know are the biochemical catalysts that are responsible for over twenty five thousand different functions in the body, virtually everything from thinking to Blinking. And we don’t get as a species because we eat so much cooked food, we just don’t get enzymes present. And then a lot of food today doesn’t even have high levels of enzymes. And so supplementing, as Dr Howe demonstrated, his food enzymes for health and longevity exogenous enzyme in cultured enzymes, particularly, which are 100 to 1000 times more powerful than what you would find in a food or an animal product or or things like that allows you to build up what he called his enzyme bank account. And this is your ability to perform metabolic tasks.

So we suggest using a you know, if you’re on a generalized diet, the masszymes is an extraordinary product, has 17 different enzymes, five different types of proteases which work in every sort of P.H. range. These are cultured enzymes, which are about a thousand times more powerful than you’d get from a regular enzyme.

It’s a plant based. So, you know, vegans, vegetarians can all use it. Even the capsules are. And the beauty of it is, is it’ll break down just about any. That’s what we call enzymes for the masses. It’s just it doesn’t matter what your diet is, that’s going to be an all encompassing enzyme. If you’re on a more ketogenic diet, which a lot of people are embracing due to compromise blood sugar issues and just the endurance capacity of it or having to eat little. And my business partner, Matt’s keto guy, and I’m a plant based guy.

So we’re not dietary agnostic, you know, take the one that works for you. You can use this product like KApex, which is higher in protease than lipase , lipase being fats. Because when I tried the ketogenic diet, it was very difficult for me because I didn’t metabolize fats very well and he didn’t metabolize carbohydrates very well. It’s why I went to keto and that’s why I went to plants. So KApex has all the lipase us. So protease breaks down, protein, amylase breakdown, carbohydrates, lipase breaks down fats, cellulase breaks down plants and you can get into lactase and hemicellulose and phytase and all these other unique ones.

But those three primary ones amylase, lipase and protease the big the big three. I would say that people want to ingest and so we combine that synergistically and add astrazyme which enhances the enzymatic function by 30 to 50 percent depending on the enzyme in the form. So it is really, really well thought out. It’s our third generation, it’s our longest selling product. That’s a great one. Take a couple of those before you eat.

If you’re over 30 or 40 and actually here’s a great test. I’m going to give a couple of tests that people can do to say, hey, why do I need enzymes? Well, one of the things that you can do, and I learned this from Paul check, is that when you eat some food, take a tablespoon of lemon juice immediately before your food with your food and after your food.

And if you find that that improves your digestion, you’re deficient in enzymes and that’s fresh lemon juice, OK? like, not not in the store. It’s a great way to test your deficient enzymes, most people, and see a benefit from that. Guess what? You’ll do even better on enzymes. Second test is the time you’re 30 or 40. Most of us do not produce enough hydrochloric acid. Some of that’s related to chronic dehydration. Some of that is just a disruption in our hydrochloric production capacity. And so a simple test for that is you take a quarter teaspoon of baking soda, stir it up and forty six ounces of water, mix it all up and drink it down.

And if you don’t burp within the five minutes, guess what? You do not have enough hydrochloric acid or if you suffer, suffer from acid reflux and heartburn. And it’s not related to. Hernia. Pushing up on the body. Then guess what? Chances are adding a capsule of hydrochloric acid after your meal is one or two will solve your heartburn and acid reflux issues, as well as boost your immune system. And mostly what they do that they start to notice a change in their skin tone, because oftentimes if you’ve got low hydrochloric acid, you get kind of a grayish tone to your skin. And it’ll start to return to pinkish after a couple of months after that. And then the final thing in today’s world is, you know, a highly antibiotic antibacterial mentality. We’ve really eradicated a lot of the bacteria that would be normally found in our diets.

And so cultivating and developing a probiotic that works for your immune system beats down the bad guys and enhances the good guys are. Ninety five percent of our neurotransmitters are made in your guts. Ah, it’s a symbiotic relationship with two to five hundred strains of bacteria that if we don’t have them, literally we would be dead and there’s anywhere from five to 10 times the amount of bacteria. So it makes sense that you want to add the good ones, make sure they’re with the prebiotics that they require in order to survive because they have very short half lives inside the body if you don’t have food for them. And then finally, you can rotate between different ones.

Our most renowned product is a patented probiotic called L Plant Tarim o m, which we developed into P3 OM basically took L plan. Planetarium is a regular strain of bacteria that’s fairly aggressive. And what we did is we put it through what we call a Navy SEAL training and we threw it into toxic soup, ran a sine wave through that. And the survivors, which are less than five percent, have mutated. And then we grow those on very specialized cells or food components. And what we have is a super probiotic that we were able to get a patent for. And if you look at the patent, I can’t make all the statements in this covid world about what it can do and what it’s capable of doing. You’ll realize why this is the Navy SEALs. It really just kicks pathogen’s butts.

It’s great. That’s the foundational probiotic. But we’ve also cultivated Cogni biotics, which is one for people to develop neurotransmitters. It’s combined with Chinese medicine as well as the prebiotics. And then we also have our latest product, which is leaky gut guardian and leaky gut. Is it is it imagine you have a tear in a in your intestinal tract, which is very much like you had a hole in your strainer, because that’s kind of how on a microscopic level, food passes through your intestinal tract and you get these holes in it due to bacteria overgrowth and chemical agents and all these sort of things.

And this leaks literally crap into your blood. And that has, you know, if you’re waking up with the crusty eyes and the bad breath and the hangover feeling in the morning, that groggy feeling, chances are that’s what’s happening. Your system’s clogged up and you need to patch up those guts and you can do that through, you know, bone broth and things like that. But we’ve got a trademark product called the IGYMax, which has been shown to prove to do that. And we’ve got some great tasting flavors and summit that we have a vegetarian version in and a carnivore one if you want it bolstered with bone broth and collagen. Right. So those are kind of the patches.

And then for specifics, we have things like Konsta clans to help with elimination, with your bound up parasite Klans, which wipes out parasites. And then we have for people who are sensitive to gluten with gluten guardian, which contains the dye peptide gel peptide days, which breaks down gluten, the protein coating that causes the inflammatory response in people. That’s amazing. It’s great insurance, especially for going out to eat or in social situations or something. Yes, sensitive. It’s a great product. So that kind of, you know, is a very brief overview of our suite of digestive products and then our company.

We give specific information, you know, kind of the hack’s or the stacks, if you will, for specific conditions. And we’ve got a great resource where I answer all of the questions that come in from the companies that help people select which ones right. Our staff is really, well, knowledgeable. And if they can’t answer the question after all the training I’ve given them this year, it goes directly to me and I answer it myself. And so we get the right information to you.

And of course, the beauty is all our products, your first bottles on us. If you try it and you’re not blown away, it doesn’t fix the problem. We give you all your money back. In fact, if you call us and tell us what happened and you didn’t choose the right product, we’ll send you a free bottle of what we think. We’ll get the job done, because we are honored that someone would take the chance with us. And, you know, our products are at a premium. We price side. We have low margins, but high effectiveness.

And we want to remove the risk because there’s nothing more expensive than a product doesn’t work. So you never have to worry about that with bioptimizers. You get the education, get the products, get the information and you get the application of what’s going to work based on what we’ve done over the last thirty years.

Darren: Yeah, I think he I think it’s like to sign on the other the beginning of the show or just before we start to record. That is what attracts me. To your business and your products, that is backed by real science and unbelievable knowledge. And guys, when you listen to this, if you check out the bio optimizers Website, there’s so much resource on there. and like what I said , you know, you’re always if you subscribe to your email list, why you’re always releasing fantastic videos and information on not only your products, but just health in general and optimization. So, yeah, I highly recommend people check it out.

So before we finish up, Wade is there anything that I didn’t ask you that you felt I should have asked you that would benefit the listeners?

Wade: Well, you know, I think the coverage is really good, but I would say for everybody in these times that we have found ourselves in and is, to, you know what? Take the time to get a deep breathing practice. Mindfulness and meditation will allow you to clear out the cobwebs of the world that we find ourselves living in today.

And we really need to return back to our breathing, to calm ourselves down and to get clarity, especially with this high anxiety, you know, economically, physically challenging and certainly a good amount of social unrest. We can’t always control the events outside ourselves, but we certainly can control how well we’re able to manage them. And that means by taking care of our physiology, taking care of our family’s physiology, and taking the time to not necessarily change how the world is, but change how we can view the world and manage the world through our own health.

Because I do believe that we’re in for a rough ride, coming and focusing on our health and our vitality is going to give us the best chance for survival, because as Charles Darwin illustrated long ago, it’s not survival of the fittest. It’s survival of the most adaptable. So be adaptable. Be flexible. Roll with the punches. Life can be transformative and you never know where it will take you. I know that some of the biggest challenges and defeats that have occurred in my own life led me to incredible discoveries, including the company that we have today. And I do believe that there is a divinity infused in our day to day life if we’re willing to look for it.

Darren: Yeah, hundred percent completely resonate with that. That’s an amazing way to finish Wade. Thanks once again for coming on and sharing your immense knowledge that you have. And so before I let you go. Where can people find you? What books? Web sites. Social media. How can people connect?

Wade: Well, you know, I really appreciate that you can reach out to us through virtually any of the channels.

If you look up Bioptimizers on Instagram or Facebook or go to our website. You’ll definitely be able to get there. I believe the company developed a link for your listeners that can get a 10 percent discount if they access it. You can throw that up there as well as check out our 12 week awesome health course, the double energy course. We give it away. And basically, it’s five to 15 minute videos Bioptimizers.com where I go through all those first principles. It’s an eighty four day course. You can do it on a weekend or you can do it over six months if you want.

But it’s a way that I’ve been able to share with you the insights and the applicable components that allows a person to apply those things that we talked about to dive deeper on the topic of anything that we covered and allows them to, you know, really take into practice these principles. And if you do, that doesn’t matter if you ever buy a product of mine again. But if you check that out and learn something new and are able to apply it in your life. This call has been a victory. And I’m so grateful that you brought me on here, because it’s my pleasure to do this. It’s my mission, my dharma for my karma, I guess. And I love I love being here.

Darren: Thank you. That’s amazing, Wade. And definitely check out that course. Guys, it’s over on Bioptimizers Web site. Yeah, an immense amount of content is put out. And it’s so valuable. It’s so interesting. And Wade thanks very much for coming on the show today. And I look forward to catching up with you again in the future.

Wade: Thanks so much.

Darren: Thanks for listening to the Fitter Healthier Dad Podcast. If you enjoyed today’s episode, please hit subscribe. And I would really appreciate it if you could leave a review on iTunes or other things mentioned in the upside will be in the show notes and a full transcription is over at FitterHealthierDad.com.