Our routines have a lot of similarities,

>> although the flavors are slightly

different. We could talk about that.

>> Probably the neuroysiological effects

are the same.

>> Very, very similar, I would imagine. So,

after the holy half hour, what happens

after the holy half hour? Now, I've

taken no nutrition except for, you know,

salty water with some, you know, a high

dose. I take highdose creatine

monohydrate with my workout drink.

>> What's high dose?

>> High dose for me is 15 to 20 grams a

day.

>> That is a Okay. In a single day. five.

The first five is for, you know, muscle

protein synthesis or volumization of

muscles, which is really good for your

workout. The other is for this just

exploding area of research on the on the

biological benefits of it, the

neurobiological benefits of it. And for

me, that's really really important

because, you know, I'm a crummy sleeper

and and you know, Rhonda Patrick has

done a lot of stuff on how how creatine

is really good when you don't sleep.

>> Yeah. It's also really good because I'm

trying to bank neurologically

four hours of concentration and is

mostly creativity.

>> So I have to I have to set myself up for

optimal creativity and that's one of the

best ways to do it. That's the best

supplement that I've been able to find

that affects my creativity later on in

the morning.

>> So I'm adding that to my pre-workout

drink.

>> I'm not taking no caffeine.

>> Yeah,

>> this is important. I don't take any

caffeine to wake up. Hubman's right on

this and this is this is very contested

in the literature about A2A adenosine

and how caffeine blocks adenosine

receptors

>> but I really believe and Hebrewman

believes this but I find I I find this

the most compelling explanation and it

absolutely works for me. I don't use

caffeine to wake up. I use caffeine to

focus

>> because what I want is I actually want

circulating adenosine to metabolize and

to clear endogenously

>> and I want lots and lots of clarity,

plenty of open parking spots for the

adenosine receptors that I can then fill

2 to three hours after I wake up with

caffeine. And this will give me this is

just

>> medapanil

>> at this point. This is just vacuuming.

This is going to vacuum actual medafanyl

kiddos.

>> No, no, I know. Yes, like that. That's

I'm saying not that. So, it's vacuuming

the dopamine into the prefrontal cortex.

So, so what the ADHD drugs do is that

they keep more dopamine in the

syninnapse, especially in the prefrontal

cortex such that you can focus, you have

more concentration, and you have more

creativity. And caffeine is great for

this. A lot of people like nicotine. I

don't like nicotine only because I was

hopelessly addicted to cigarettes early

on in my life. All the way through my

20s, I was a smoker.

>> Yeah. And I don't want I mean I blew it.

Well, a lot of people are step by step

blowing it also with first micro doing

nicotine and then lo and behold since

it's sort of dance partners in addictive

potential with heroin.

>> Yeah.

>> Then those micro doses become something

along the line of mezo doses and then

before you know it you're addicted to

all nicotine all the time. Exactly. And

and you know, caffeine is highly

addictive as well, but as a psycho

stimulant, it's better studied. It's

much much easier to self-manage. I you

know, I get usually about 380 milligs of

caffeine.

>> Oh, that's decent.

>> It's decent.

>> Holy cow.

>> That's a venty dark roast from

Starbucks. I grew up in Seattle.

>> I mean, 380 for a lot of people, if you

have moderately strong coffee, that's

going to be almost four cups of coffee.

>> Yeah. And that's 20 ounces of, you know,

good. I mean, and again, the darker

roasts have less caffeine.

>> Yeah.

>> But I like them better because I grew up

on the north side of Queen Anne Hill in

Seattle when there was one Starbucks.

And so I've been doing that since I was

in 8th grade.

>> All right. So you have the holy half

hour.

>> Yeah.

>> And then after the holy half hour, you

haven't had any caffeine up to that

point.

>> And now it's 7:15 in the morning.

>> All right. Now I'm back from math.

>> Now what do you do?

>> I brew the coffee and I know how to brew

coffee.

>> Now do you have the 380 in a mega dose

or is that titrated over time?

>> No. in a mega dose that usually it takes

me about 45 minutes to drink.

>> Oh my god.

>> Half an hour to 45 minutes to drink. I

know. Well, part of it is I've got this

grizzled adrenal system. This my HPA

axis is like a building falling down at

this point. So, you know,

>> just have to donkey kick your adrenals.

Okay. Got it. So, so then you you brew

the coffee.

>> Yeah.

>> And sit down.

>> Then I make my first nutrition of the

day. And the first nutrition of the day

is 60 to 70 g of protein.

>> Mhm. And protein is really important,

especially with a tryptophan rich source

of protein for mood management. And I'm

not eating a turkey leg or something

like that's not that's not I'm not, you

know, like Henry VII,

>> you know, for that. It's it's it's

mostly whey protein powder mixed in with

non-fat unflavored Greek yogurt.

>> Okay.

>> Which is great. And there's so many it's

like anymore. I just read that the three

most the fastest growing foods in

America today are cottage cheese, Greek

yogurt, and whey protein powder, which

is extraordinary. Extraordinary when you

think about it. You and I got to this

much earlier back when it was harder to

find Greek yogurt. And I put a little

artificial sweetener in it because I'm

not afraid of artificial sweetener and I

get more micronutrients in it with

>> putting walnuts and blueberries and, you

know, things that actually give me the

micronutrients that I need. By the way,

I've also taken a multivitamin at this

point. Mhm.

>> I take a multivitamin every day. I've

been taking a multivitamin for decade

after decade after decade. And there's

these papers that were coming out 5

years ago saying that they're not only

ineffective, they're bad for you.

>> That's all been overtaken by events. And

the newer research actually says it has

neurocognitive protective benefits.

>> Take your multivitamins. And there are a

lot of ways to do it. You know,

sometimes they'll take a, you know, good

multivitamin in the morning. Sometimes I

wait later in the day and take AG1. But

you need a good multivitamin. Almost

everybody does. So a few person not

personnikity but detail questions

because that's how my mind operates. Why

no fat Greek yogurt instead of something

with fat? Fat would be better for me to

be sure is that the fat bothers my

stomach.

>> Okay.

>> So I just I don't like it. It fills me

up too much. It's hard to get to 65 gram

of protein

>> when you've got that much fat in the

yogurt because it's you're just going to

be just

>> falling asleep. I only do that because

it's uncomfortable to have the fat.

>> Got it. And I'll add just a footnote for

some people listening who will say,

"Wait a second. I thought you could only

absorb 30 g of protein at a sitting."

That is

>> that's old school research.

>> Quite a Yeah, it is somewhere between an

old wives tale and just a statement that

has been repeated so much that it's

taken to be true, but it's not true.

>> It's not true. And in fact, there is or

I should say there are some data to

suggest that as you get older, you

actually absorb protein more effectively

in a larger bolis, meaning more protein

at fewer sittings.

>> Right. That's correct. I'm completely

persuaded by the research and and and

over the years I've experimented a lot

with that in my diet, just in the

protocols of my eating. And what I found

over the past 5 years in particular is

that I'm most comfortable because I'm

naturally genetically really lean. I'm

most comfortable when I'm sub 10 body

fat.

>> Yeah, me too. I'm kidding.

>> But it's just, you know, because of my

genetics. But

>> been trying to get there since I was 14.

>> If you know the the genetics don't want

it, then they're going to sort

>> of battle dwarfed genetics.

>> No man, if I had your frame. I mean, I

would I would love that. I would be able

to lift heavy.

>> But the way to do that for me is to stay

at 200 grams of protein a day.

>> Yeah. So to keep moderate calories and

200 grams of protein a day and then I

can keep my body fat where I want it,

where I feel really good and I'm never

hungry.

>> Yeah.

>> So and that's the way to do it is a

really protein richch diet. And of

course now popular culture is catching

up with what we've known scientifically

for a pretty long time.

>> So you get your

colossus of caffeine. I can follow the

holy half hour just to keep up with

everybody has to drink 380 millig of

caffeine. You have your 60 to 70 grams

of protein as described and then you are

sitting down to write. What are you

doing?

>> Yeah, then I sit down to write. If I'm

at home, then then I sit down to write

and there's no distractions.

>> I mean, there's no meetings. There's no

Zoom. I mean, if the president of the

United States or the Pope calls, there

will be a morning meeting, but that's

kind of it, you know, and I've got a

very quiet place. I'm not looking at

email. I'm not, you know, answering text

messages. I'm not looking for I'm not

reading the Wall Street Journal to do

this with when I set myself up this way.

get 4 hours of of productivity. And

that's very unusual if you're doing

things the oldfashioned way. You know,

you're getting up when the sun is warm

and you having the nice big, you know,

three espressos to try to wake up and

and you're not optimizing your brain

chemistry appropriately. You'll get two

hours of creativity max.