The 30-30-30 Rule; AI Calms Nerves

Transcript

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Music. All right.

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Welcome to the podcast John Tesh with gib Gerard. We've got some great stuff for you. Today we're going to talk about the latest way to improve your health. It's called the 3030 rule. I saw this recently. I started doing it, especially the part where you have protein first thing in the morning. We'll talk about that.

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It's also about how, well how coffee affects, we know how coffee affects your morning, but what happens when you skip coffee? Yeah, I would never, yeah, don't worry. I'm not experimenting on this one myself. And also how you can lose, you can close, rather, your eyes to to eliminate brain fog in the morning. So those are coming up at first. I have a couple of lightning rod pieces I wanted to share with you to get to see what your what your opinion was. Number 153, and folks, please let us know how you feel about these. It's Jonathan. COMM is the email address. 53% of teens say I have no idea how to jumpstart the battery on my car. Look, I huh.

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So I've noticed a trend in teenagers lately, because of the expense of owning a car, because, listen to you, because of, because, well, because of the prevalence of no just I noticed a trend in teenagers. I mean, you know, I have, I have a preteen, and I have, you know, I've had neighbors who are teenagers, and I've seen it over the last year.

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And because of Uber, because of the expense of owning a car, and the amount of independence that teens are getting, even without having a car. Now, it's not the same rite of passage that it was when I was a kid, where it's like, Oh, I've got to get, I've got to get a car. I've got, I've got to have that level of freedom that, like a lot of teens are just foregoing it. So that's one the other thing is, we walk around with the sum total of all human knowledge in our pockets everywhere we go. So if you sort of think, Oh, if I need to know how to change a tire, I don't need a course before I do it. I just, I need to watch YouTube as I figure out how to change a tire or jump start a car. There is one downside to this. And then, if you're going to go up into the mountains, if you're going mountains, if you're gonna go hiking or skiing, or you're gonna go, you know, camping somewhere and or you're even gonna drive between cities and you end up at a place with not a lot of cell phone coverage, you're you should at least review how to do this stuff before you get on the road.

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According to the same poll, 25% of people admit to changing the direction of the toilet paper in somebody else's bathroom. Now, I don't know if I've ever noticed the direction of toilet paper.

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So have you ever over? Over has to be over. Why? What's, I mean, what's the what's the point?

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Those better it did. The only way that it works right is over.

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Some people like under, because they How much do you use?

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So it has to be like, flying out of there, flying out I'm not, you know, I'm not a teenager making a prank in the boys room. But I'm saying, like, I want, I don't want to be a thing that I have to fight the toilet paper roll. I just want my toilet paper. Okay, okay, so I settled out so I would not change this in somebody else's house unless I was using the toilet paper. So like, if I had to clean something up or I had to use toilet paper, then I might switch it over while I'm using it, because I need to use it over. And also, people who are under are just wrong. Under toilet paper is wrong. Okay, okay, but it's but I can't believe I have this vision of somebody walking around with a clipboard saying, Hey, do you ever change the direction of toilet paper? That is weird.

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What did you What would you say?

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You're like, you're walking out of the grocery store, like, Hey, do you have a second to talk about toilet paper? And those of you at the Pew, Pew Research Center or Gallup, whatever, if you're looking for somebody to do polls, we could do it for you, because I know there's some money in this, so we'd be happy to go around with a clipboard.

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Great at it. I might be fine, but I really, I want to see somebody's because eventually somebody's gonna get on Tiktok and be like, Hey, I've just left the grocery store. And I, I, you know those people that ask you questions, and in the middle of this, guy asked me a question, I was like, Oh my gosh, that's John tech. I used to watch Entertainment Tonight all the time. This is what happened to you. I love, I love round ball, rock. What? Why are you asking about toilet paper? Well, and you know what happens to me now, now that I have 50 years outside of entertainment side or whatever, is that I go into a Starbucks and people say, don't you? You didn't you used to be John Tesh. I finally just came up and said, Yeah, yeah, I used to be, let me buy your coffee.

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Now. I'm Bob Eubanks. Okay, jeez, okay, here's a quick trick to not only boost your energy, but make your hair look thicker.

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You put a couple of drops of peppermint oil in your shampoo.

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Now listen to this hair restoration surgeon Robert Doran says the peppermint tightens follicles. It makes your hair stand up more, it appears fuller. It also makes your scalp tingly, and that's the part that's energizing, plus the scent of peppermint activates the limbic system, which controls emotions, motivation and behavior. So you get a mood boost and you feel more alert. I guess this is why they tell you to chew peppermint gum when you're driving a car too, right?

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Yes, yeah, all of those things are beneficial. I will point this out, though. Go ahead, when, when I was a teenager, we shared a bathroom. You. Nine, and we had all kinds of shampoos in our in our shower, and you had a tea tree peppermint you didn't put it on your general I know this is good. I'm still this kind of guy, but I've grown out of this little bit. When I was a teenager, I was a one soap is good for everything, kind of right for your hair too, right?

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So I was, I grabbed, I think was Paul Mitchell Tea Tree peppermint. I put it in my hair.

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I started washing my body, and it takes a second, all of a sudden, the tingle sets in, and my arm, everywhere on my body, starts like it's so cold, it's burning, and the more I rinse it off, the more intense the peppermint experience becomes, I mean, I it was like that scene in Revenge of the Nerds, where they put the they put the icy hot in the jock straps.

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I had a hard day that day.

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Do you know I had that done to me when I was in in junior high school at Garden City, Garden City, because I was here with the it was called atomic bomb, and they it was hazing, basically bullying, yeah, and it's not a great experience. No, I, but I paid a guy, Bill Kazan, who was an upperclassman. I paid a guy to protect me. It was like, my bodyguard or something.

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Yeah, it was lunch money two days a week, and he protected me anyway. We're digressing like crazy, crazy. So, so it just put the peppermint oil in your shampoo. It's good for your hair. Forget all of our teenage trauma.

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Forget our add. So in a moment, we're going to tell you how coffee can improve, improve, fight, rather depression. But first this piece we were talking about earlier. It's another way to improve your health. It's the it's called the 3030 rule. It involves eating 30 grams of protein within 30 minutes of waking up. I first heard this from from Tim Ferriss. We'll talk about that in a minute.

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I've read all of his books. I love his stuff. It involves eating 30 grams of protein within 30 minutes of waking up, then doing 30 minutes of low intensity exercise. Now it's popular because it's easy to remember. It doesn't require you to make any other fitness or diet changes, and it's easy enough for almost everybody to do. It originally came from Tim Ferriss. As I mentioned, his book is, it's an older book, as it must be 1015, years old. The Four Hour Body I'm looking at.

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You have a copy on your shelf. I do in your studio. So the 3030, 30 rule has gone viral.

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Combining a high protein diet with exercise helps remove fat mass, blood glucose control, inflammation, you know, all kinds of stuff, physical performance, and it's, it's really eating protein requires more energy to burn. You know that? Yes, so, so, you know, every, every there are some negative calorie foods, like celery is a negative calorie food, meaning it takes your body more energy to break down celery than you actually get from it.

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And protein, it's not the same thing. You actually get energy from protein. So it is good for you, but it gives you that sustained, slower release of energy that will keep you fuller longer. So we we talk a lot. We talk on the on the podcast. We talk about the radio show, we talk about on the coaching calls about how to design your life for intuitive eating. And one of the things you got to do is make sure that you get your protein and your fiber, and then you can let your body tell you what it wants for the rest of the day if you get that, that big amount of protein first thing. And it can be, you know, we talk about steak and eggs being an old school unhealthy breakfast, but it's actually a great way to start your day if you don't have a cholesterol problem, because it gives you the the fat and the protein that will give you sustained energy for the rest of the day. You won't have lunch until 4pm if you have steak and eggs for breakfast. So that's a that's a huge benefit to it. And then also getting active when your cortisol levels from waking up are at their highest will actually do a lot for being for getting keeping your heart rate up and keeping your energy higher for the rest of the day.

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So the 3030, 30 rule is fantastic for all of those things, and it aligns with so many of the stuff that we talk about on all of our outlets.

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Again, the 3030 30 rule, eat 30 grams of protein within 30 minutes of waking up, and then do 30 minutes of low intensity exercise. I finally built a ritual where before I have my coffee, I'm drinking three full glasses of water, understanding how dehydrated we get for the seven hours, or whatever it is that we sleep. I mean, I don't think I can go seven hours during my waking life without drinking without drinking water.

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I'm not an alcoholic, as far as I know, and so I can go seven hours without alcohol, but I can't go seven hours of water.

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And then you think that you're not going to wait. You don't feel as thirsty when you wake up, but you really do need to replenish that for all of your bodily functions to work. Yeah, and now I'm gonna up my coffee intake after the two three glasses of water, because research from the Harvard School of Public Health found drinking two to four cups of caffeinated coffee will absolutely improve your mood. It can reduce the risk of depression by a full 20% and it cuts the risk of suicide right in half. Researchers say caffeine acts as a mild antidepressant by boosting production of the feel good neurotransmitters, serotonin, dopamine and noradrenaline. A lot of people try to get off coffee. I've seen these people on on YouTube. Doesn't ever seem to work, because they're just like, I just don't like, you know, I did it. I did it for six months. I was off coffee, but I just, I did wasn't enjoying my life, so I. Is to have a lot of coffee. I mean, there have, there have been times we've talked about this before where I would have coffee in the morning, followed by several shots of espresso throughout the day. And you know, it was, it was too much, but now I have one or two really good cups of coffee in the morning, and I'm good for the day. And honestly, I don't want to give that up.

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Now, having too much coffee absolutely can increase your blood pressure. There's all kinds of anxiety that can happen with having caffeine. At a certain point, the caffeine levels that are too high, plus we have in the afternoons, a lot of people will have energy drinks which are really concentrated caffeine. A lot of times it's processed caffeine.

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So all of that starts to add up to an unhealthy lifestyle. And I'm not suggesting that you don't cut back on caffeine, but coffee is one of the few natural sources of antioxidants in the standard American diet, so by all means, like if you cut that out, you're going to be cutting out a huge portion of your antioxidants. I recommend drinking less enjoying the coffee that you do drink, and then, you know, you can switch to tea or whatever throughout the rest of the day. I highly recommend it. And then also, I will say, like, according to this study, I am not, as I can always tell, like, Man, I had a really bad day today. And then I realized, Oh, we were traveling whatever. I didn't have a cup of coffee this morning, right?

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Yeah, amen to that. And you know, one of the things I've been doing is, is sometimes it's two cups, sometimes it's four cups, but I try and quit at noon, yeah, because the caffeine does stay in your system for a while. It does, yeah, and then it's going to affect your your sleep. You know, this next tip, I tried this. I saw when you, when you sent this to me, I said, Wow, this is really interesting. So I tried it, and it's really great, because, you know, we do, gosh, 36 hours of rate of terrestrial radio along with the podcast every week. Gib and I do. And so after a while, you just, like, just the other day, I had brain fog, and so I used this tip, and it really worked. So the experts say what you do is you close your eyes.

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If you find yourself you can't think quickly or clearly, you just close your eyes for 30 seconds. And the reason this works is that when you take a break from visual distractions, your focus gets sharpened by 25 to 30% because closing your eyes, it activates a brain region called the basal ganglia, which plays a part in learning and cognition and emotion. So by activating it, by just closing your eyes, it helps you think more clearly. Interesting. I mean, you catch me doing this, so I sing a little bit with you on stage, and I play while I'm singing, and I have to close my eyes in order to be able to focus on both singing and playing at the same time. And we were doing, we were doing one of the, one of the PBS specials, and you kept having to tell me because we were recording it, you know, on video or on film.

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And you get you, hey, you need to keep your eyes open.

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No, you know, whatever. I hope that wasn't me. I think that was, was Connie, wasn't it might have been. Yeah, somebody came up because I, because I know how hard it is, yeah, to kind of you're playing an instrument, you're trying to stay in tune, and you're listening to the rest of the band. So go ahead, close your eyes for that exact reason. I try to open them, but it helps me. It absolutely helps me focus. And I do it. I've done it naturally. Now we have the science to back it up, but I feel like this is also the same basic, you know, neurological process that makes us turn down the music when we're looking for a parking space or an address.

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It's just our brain can only handle so much at one at one time, and cutting out a large amount of stimulation will actually help you focus on the thing that you're actually trying to focus on. In fact, there is a, there's a strong tip from the National Highway Traffic Safety Department. It says that especially if you're making, if you're getting ready to make a left hand turn, you need to turn off all sound of the car, yeah, because it's the it's the most difficult thing that you'll do. Yeah, and especially if you're listening to the news or something like that, or you if you're listening to sports, baseball, I listen to baseball I'm driving all the time. Okay, so one more thing we want to share with you before we say goodbye and thank you guys for so for staying with us on the podcast. You know that sleep podcast is, which is the one prior to this one, I believe is one of our most popular because there's some great tips in there about how to how to sleep better. And, of course, you know, you can always become a part of our weekly coaching program. It's called, you know, all access coaching. You can find it@tesh.com given I host it every week. And for for an hour, you get a chance to ask any questions you want. And then, using the experience that we have, we can, we can take you through processes to help you.

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We've been doing versions of this show for 20 years, meaning we're reading all of the latest all of the latest data on sleep, weight loss, relationship, intelligence, all the stuff that that people were have been asking questions about for years. We've been reading the stuff and talking about on the radio, and we have that whole library. So we will we can find the stuff that that fits your life, the research that fits whatever problem you might have.

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So check it out. It's at tesh.com I wanted to share this with you because I this is really a sign of the time. So you know it there's a problem now with customer service, right? Because some of it is staffed by people from. I mean, all over the world, maybe you can't understand them, if you're you know, if you only speak English, or if you're having a problem, a lot of times you're on hold forever, and you listen to that music, and it's just, it just makes us angrier and angrier. And so if you've ever called a customer service line and you just couldn't help but raise your voice, there is a at the customer service agent.

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There's a new AI powered tool that was developed in Japan.

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Like everything else that makes it so customer service workers, they don't have to hear a Karen screaming at them. So the tool, the tool, I know you haven't seen this, the tool is called soft voice. It changes voices to make them sound less angry or upset. The company that created hired actors to train soft voice by screaming at it, and the AI was fed over 10,000 pieces of voice data, so it's supposed to be able to detect angry voice tones and yelling, and it makes them sound calmer, it lightens, quote, The psychological load.

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Can you imagine? Gosh, that first of all, that's genius, and I'm sure that every customer service operator in the country appreciates this. All I'm thinking about is that there are some marriages that might be saved. You're wearing like a headset, like a headset you have the conversation with your spouse, like while you're driving home, and it just takes that edge out of the voice, yeah, and so that you're both able to have the conversation, you know, cleanly and or calmly and without, without that little extra bit of emotion. Think about, think about the what would happen to the divorce rate if we all started using this? I love it. Or maybe you who has three very different kids, to 12 and a half, 10, then a half and almost eight, and you have to talk to all three of them differently. You could just have different settings on your app.

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I mean, look, I would love, I would love for AI to help me be a better parent. But there's a movie right now. It's like a horror movie, thriller about the AI assistant in the house. It starts to want to be the parent, and starts to, like, kill the mom and so he can take care of the kids. That's clearly what we're afraid of. I mean, and I feel like that's where it would go. I could use it, but I would, but eventually it would, it would replace that's it. This has been fun. Gib, thank you.

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That's it for the podcast today.

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Make sure you like and subscribe and tell your friends about it, because we'd love to keep doing it, and we are our our our pledge to you is we'll continue finding all this great information, and we'd love to meet with you every week on our coaching program. Again, it's at Tech comm. We'll see you next time you

The 30-30-30 Rule; AI Calms Nerves

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