Fitness & Health Myths That Are Holding Dentists Back

Transcript performed by A.I. Please excuse the typos.
00:00
This is Dental All-Stars, where we bring you the best in dentistry on marketing, management and training.

00:11
ask the other day, what makes you happy? If you ask a dentist that, they’ll say, I’ll sell my practice for five million or my debts are paid off. Kids are all married. I have one grandson. The grass is cut and my wife and I are on vacation. Then I’ll be happy. Well, that’s the goal. You’ll be happy once. I said, I’m happy throughout the day. I have a good shave. I’m happy. My car is clean. Super happy. Sunshiney. Happy. I just made a lane change. I’m happy. First patient in the crown went in, contacts went in without adjusting the occlusion. I’m happy.

00:40
I could celebrate being happy 50 times a day. I’d rather be happy 50 times a day than waiting for some far off Shangri-La point where my grandchildren are all no longer nursing. it’s just, and again, it’s smart people make it very difficult to be happy. I’m saying make it easy. But I’m enjoying this conversation. It’s just my life’s work is supporting the energy of my colleagues and friends. I am happy right now. I couldn’t get any happier. How could I get any happier?

01:04
Welcome to Dental All-Stars. I’m Alex Nottingham, founder and CEO of All-Stars Dental Academy. And with me is the great Dr. Uch Odiatu. He’s a dentist, speaker and fitness guru. And we’re going to be covering some fitness myths today. Please welcome Uch. Hey, always great pleasure to chat with you, Alex. It’s, you know, certain times of year, people want to reconnect and reset and recover. So um the tried and trues not always worked. So we’re going to bust up some myths and get people on the straight and narrow.

01:35
Yes. I remember when we first connected several years ago, you’re sitting there in your office, doing pull ups, getting your team to do pull ups. are, um, still a dentist and a speaker and fitness fanatic. And it’s always fun to see someone who’s doing it all. And you have a big heart. You love to share. And I’m so excited to, bring some of this content here because I’m thinking of fitness. mean, it, we need it, especially dentists.

02:04
bending over. I my dad, you know, he’s got a little arch in his back from all the years of dentistry and like, I trying to get him, I he’s healthy. He walks. We’ll talk about that. Uh, but I wish he did some more strength training and some more therapy to get the, you know, the, the posture and stuff. But fitness is, and I realized too, I had a calf injury from tennis and I couldn’t, yeah, I overdid it.

02:31
Uh, was overuse injury and then I realized I couldn’t, I couldn’t do the walking that I wanted to do. I couldn’t do things with my son that I wanted to do for awhile until I got the right therapy to figure it out. And I realized, wow, uh, not having fitness or having a nagging injury can prevent the things that we want to do. Now, I’m sure you know of Dr. Peter, Peter Attia. Yeah. Outlive. And so just, it’s a simple concept that we want to train for old age. We want to be able to.

03:01
The one reason we do fitness is not just to show the big biceps, but it’s to give us the capacity to do the things that we want to do. And so I think it’s great to have an expert like you want to kind of see what are the things we should be doing? What are the myths that are out there that we’re finding clarity? Tell me what’s on your mind. What are you hear these all the time? They probably frustrate you like that’s a myth. So what are some of the top myths of fitness out there and

03:31
Um, uh, and actually, you know what? I, I don’t want to go right to it. I feel bad to get right to it. Just tell me a little bit. Cause I, well, people know about you, but give me a quick, I’m really curious. What got you into fitness? You’re a dentist, but how did you end up being, uh, a fitness guru as well? Like for dentistry, like how did that happen? Okay. Great question. You know, I’ll start with my mom at age six. She would, uh, put shredded wheat and corn flakes. And this is back in the sixties.

03:58
brown sugar on our cereal because again brown sugar back in the ampoule is considered better. So I got the first interest in nutrition and eating for the day. My mom would say, you have a test today, eat fish. Winter’s coming, you want your immunity stronger, you need garlic. So six, seven, you always think of, you why do I do certain things? And I’ve never, I never look back. It’s been more than 50 years of thinking about nutrition and what I want to achieve and functionally.

04:26
You know, not that I don’t still enjoy food, but I’m a big fan of, um, what am I working on right now? How’s this meal going to serve me? And it’s not that I don’t enjoy food, but I have this huge, the three F’s it’s called fit for function. I love finding out what am I working on? What do I need to eat? So my mom did that. My dad is all about the sound mind and the sound body. He would always say, you’ve studied enough, get outside and play. And now I realize he stole that from the Greeks. I go, dad, you plagiarized in the Greeks, a sound mind and a sound body, but

04:54
That one-two punch with my source, my primary source relationships, one in nutrition, one in exercise, you couldn’t help but raise this son, is I’m double certified as a personal trainer, certified yoga instructor, competed in bodybuilding probably 20 times from the age of about 21 to about 30. And then I competed again at 40, myself and another Mrs. Canada. It was a natural competition.

05:21
We won the Paris competition in Quebec and we represented Canada and Poland in the year 2000. So that was pretty wild to do it as a full-time dentist and wearing my, know, posing suit, this posing to uh Sue Sudio by Phil Collins and reliving my youth. yeah, it’s, I’ve woven fitness into every part of my life, whether it’s shopping, whether it’s raising my own kids, whether it’s…

05:49
talking to patients chair side. And I think the big part of dentistry is looking at total patient health. You really can’t be convincing chair side if you smell like a drive-through. And dentists often think, oh, that’s catchy, right? Wellness? Well, you don’t just do wellness because it makes money. If you’re not inherently living it, the patients pick that up as an inauthentic communication. So I’m all about being 100 % committed to wellness. And it basically oozes out every poor with every conversation. And it’s a…

06:18
And you don’t have to worry about building new patients and building a practice when you’re into wellness because everyone’s focused on the crowns and the whitening. And I’m focused on patients from head to toe. Patients love that intro. I’m looking at you from head to toe. Fuck, that’s a different kind of conversation. I’ve built, I’ve been more than, Dennis’ staff for more than 30 years with that mindset. I love it. I know Dennis are big, of course, on the oral systemic link and so on.

06:46
But if we’re just focusing on that, but yet we’re not being healthy on the other end, it’s kind of like I’m drinking a Diet Coke, but I’m having McDonald’s, right? So it’s like, let’s be congruent and like you said, build this health as a whole. I love it. So let’s get into some of these myths, okay? So what are some of these myths that are like maybe quasi irritating or people need to be re-informed about it um and how can we bring it up? I’m so curious what you’re thinking.

07:14
Oh, massive one. It’s out there. Everyone talks about the steps every day. Oh, my mom does 12,000 steps. Oh, I was in Chicago and I did 24,000 steps. I was in France and I did 18,000 steps a day. Science tells us there is no science behind 10,000 steps. It was made up in the 60s by a Japanese company that made a little accelerometer to measure your steps. And they just made up 10,000. There is no science behind 10,000.

07:40
And if anything, what I’ve come to the conclusion of, I see a lot of people 65 plus in Odenta’s retiring 58, 60, talking about their 10,000 steps is they focus so much. You need about an hour to do 10,000 steps. And if someone focuses an hour on 10,000 steps, it means they’re not doing flexibility training and they’re not do resistance training. I need all three, that triad, strength, cardio, flexibility to have a complete body to enjoy a retirement living or active living after 60, after 55 for that matter. So I made up 5,000.

08:09
You don’t need more than 5,000 steps. I’d rather someone spend 30 minutes doing 5,000 steps. And then later on that day, do 20 minutes of strength training and then some stretching either upon wakening or before going to bed. And I think dentists are very guilty and that’s a C-myth too. They’re very guilty on being all or nothing. These dentists go all out, you know, four hours a day. have an upper body trainer. I have a lower body trainer. I’m like, you don’t need an upper body, lower body trainer. With fitness, consistency wins the race and that whole

08:39
fable, a tortoise and the hare. The tortoise beat the hare because the tortoise was just slow and steady like Warren Buffett investing companies, you know, don’t sell the hare back and forth, back and forth, taking breaks offset Bitcoin, no Bitcoin, Ethereum, and they up losing the race. with fitness, Sist and C wins the race. I hate this one. Okay. It’s down to 87,000 from

09:06
a high of 127. No, mean, it’s such a, you know, it’s, it’s speculation. It’s fun for a speculator, but don’t make that the core, I think is if you’re, if you’re citing Munger and Buffett and those guys, it’s like, you know, do what’s been around for a long time and just so boring. You will see Bitcoin go down 3 % off 3%. That’s a lot of excitement. It’s too much. Whenever there’s too much excitement around some investment investment, be careful. It’s going to be so boring.

09:36
And so interesting 5,000 steps. So my understanding of, and I have a personal trainer and a nutritionist and she, she, what she does, she ups my walking for one purpose. She ups it to, for like a burning fat on top of everything else that I’m doing. And, and so, uh, but I agree with you. think just walking or adding more and more walking isn’t.

10:05
So in terms of burning calories, like you burn through, um, it’s mostly your diet, but if you want a little extra, I could be from what I’m, what I, gather, um, very little from walking. But, the thing about walking though is I don’t think walking is like the end all be all of activity. That’s going to make you healthy. Right? I mean, it’s good to get out there. It’s more good for the mind body to be out there in nature, to walk, to just keep moving and so on. I agree with you, the 5,000 steps and, definitely

10:36
the strength training number, let’s see if we’re in agreement here. This is, I want to get, I’m going to ask you on, cause we’re in this one bubble. I would say strength training is number one. You’ve got to have, uh, you know, build your bone, destiny, your muscle mass, you lose muscle mass as you age, then a certain level of cardio fitness, right? You may have mentioned and flexibility, right? Well, and that they’ve done numerous studies now that show how men who would

11:01
classifying themselves as weak. You’d be surprised though, know, Alex, you’re a very prominent in self-affirmation, but men who will describe themselves as being weak are six times less likely to say they have a fulfilling life. So if you can think of yourself as being weak, you’re six times less likely. But also there’s been studies to show how in cardiovascular fitness, everyone’s so concerned about aerobics and zone two and zone one, you could be in the lower quarter of aerobic fitness, but if you’re in the top quarter,

11:31
of strength, you reduced your chance of all-correspondentality by 48%. So let me ask you a question. this is, now we’re getting to Atiya. So he would say VO2 max is the number one predictor. Do you agree or you think strength is, You know, again, this is, I always call it intellectual disease. it’s, you can get lost in the weeds and you and I could fight about it. Meanwhile, we could have been training. that’s, that’s, that’s true. And I like what you said about there, there’s this

12:00
There’s this interconnectedness of, like, that’s a really cool, affirmation of feeling weaker or feeling strong when you’re taking care of your body. Like you just said earlier, eating, uh, for fuel, eating properly, walking, whatever it is, even if it’s not ideal, you know, you feel good about your $12,000. So that’s what you’re moving and you feel strong. Right. It’s an affirmation to your, to your body. It’s a, it’s a, it’s a, it’s a gift. I always feel good about myself.

12:30
when I’ve done the right thing, when I ate the right thing, when I took care of myself, I think it builds confidence in other areas. It’s called self-efficacy. Self-efficacy means I can get stuff done. I was asked the other day, what makes you happy? If you ask a dentist that, they’ll say, I’ll sell my practice for five million, all my debts are paid off, kids are all married, I have one grandson, the grass is cut, and my wife and I are on vacation. Then I’ll be happy. Well, that’s a goal. You’ll be happy once.

12:59
I said, I’m happy throughout the day. I have a good shave. I’m happy. My car is clean. Super happy. Sunshiney. Happy. I just made a lane change. I’m happy. First patient, the crowd went in, contacts went in without adjusting the occlusion. I’m happy. I could celebrate being happy 50 times a day. I’d rather be happy 50 times a day than waiting for some far off Shangri-La point where my grandchildren are all no longer nursing and it’s just…

13:26
And it’s, and again, it’s smart people make it very difficult to be happy. I’m saying make it easy. I’m enjoying this conversation. It says my life’s work is supporting the energy of my colleagues and friends. I am happy right now. I couldn’t get any happier. How could I get any happier? You know, here’s, there’s a concept that I’ve been meditating on recently. I did a video about it a while ago and I said, I’m going to rewatch the video for me. Uh, and it was this concept between intrinsic and extrinsic motivation.

13:54
And so the idea is simply that my happiness, my motivation comes from the things internal. Like you said, uh, each day, like right now, this is being with Ooch. It’s just a blessing. It’s not how many views do I now the extrinsic is how many views do I get because he’s such a celebrity, right? Or how much or what are people it has nothing to do. It’s not about that. It’s about the moment. I’m happy with, with what the, I did today.

14:23
on irrespective of the external. I think that like you’re just saying, I’ll be happy when I have the five million, when I get to that. And what I found very interestingly, and I have achieved a lot of my financial and business goals and you get there or I won a tennis match or a championship and I’m like, what’s the next one? You always see they win the NBA championship. When’s the next one? It never ends. The intrinsic, it’s the extrinsic, it’s over. You only get fed.

14:52
actually when you achieve it, the dopamine’s gone. It didn’t get any better. The dopamine was, the whole point is a journey and enjoying the intrinsic value of whatever you’re doing in the moment. And I agree. Find, it’s amazing when you pay attention and get us out of your head and you…

15:15
ah What that is and that takes and that takes practice as you know as a practitioner we can train our minds to be tuned to the little things and enjoying every moment and And it takes work to get away from society pulling us into that we can spend a whole hour Okay, so we said five five thousand steps. That’s what dr. Uch says do it. Okay? No, we could do more, but it’s not gonna really focus on strength cardio and flexibility

15:45
What’s the next myth, sir? Two, exercise makes you lose weight. That’s another myth. They’ve now shown uh Spark, Atiya, Huberman, Galpin, all these PhDs have all said that every part of exercise is good for your heart. It’s myokines. You flood your body with these uh exercise messengers, leaving every muscle in your body, going through tissue organ cells. However, if you look at a construction worker being active,

16:12
You can look at a factory worker that walks 60 marathons in a year, but they don’t lose weight. Physical activity is often upset by how much we eat. Oh, if you ran a marathon, the reason why when you go to marathon, you don’t see a lot of skinny people is because you offset the deficit from movement by food. So people could do a 700 calorie deficit Zumba class. They’ll come home and have a New York cheesecake at 900 calories. Oh, exercise actually sure it does burn calories.

16:40
but we offset it by eating later on that day. And that’s why if you take up a running practice three, four miles a day, you think I didn’t lose one pound all year because you increased your calories that you had. You can’t help it. It’s the body’s way of survival. And the whole thing about you me is we want to propagate our species and we want to live every next moment. So by doing that is anytime there’s lots of movement, the body goes feed the machine. So you start a running practice, you will not actually lose weight. It’s good for you, but don’t exercise silly weight. Massive myth that exercise.

17:09
makes you lose weight. It’s a uh huge myth that many people, it’s hard to get your head around a lot of trainers and people will talk about it, but all it does is it’s good for you. It’s the food and nutrition and sleep, know, sleeping alone, you know, someone gets seven, eight hours that become more insulin sensitive. So eating, eating will lower and your body actually will manage calories better, blood sugar better, simply by getting to bed on time. So exercise to lose weight.

17:37
is a second big myth. doesn’t happen. Actually, I find the opposite that exercise sometimes can make you gain weight. um So lifting weights, you can gain weight because if you’re if you’re built into hypertrophy, you’re you’re going to build more muscle, you may have a recomposition potentially. When I started getting back into tennis, um I’m gaining weight. uh Because what’s interesting is especially at these high cardio levels.

18:04
My body is like starving for more salt, more food, and it’s hard to control the machine. Cause the, you’re right that our bodies are not designed. They don’t give us, excuse me. I’m not going to say that we’re on the pocket. They don’t care what we look like. We just want us to be a homeostasis. So when we start stressing the body, because exercise is a stress, it’s like, have to recoup those calories. It’s a very stinzy machine, stinging machine does not want to give them calories. So it’s going to.

18:34
recuperate calories by eating. It’s going to, and you know this, if we work out, we’ll start down regulating and not moving as much later to conserve calories. So it’s hard. I’ve tracked every, it’s all about what you eat. It’s calories. And then it’s a battle, man. And that it’s hard to get the weight down and keep it down for sure. So I agree. It’s pretty much all gonna be what you eat, right?

19:03
Yes, yes. And that brings me to the third myth. People think exercise must be hard and it’s intense to be good for you. I’m like, you know what? It’s like Warren Buffett. Once you’re a billionaire, it’s easy to come by to stay a billionaire. The chances are Musk is not going to be lower than 300 billion ever. I think you hit the peak. It’s 600 billion yesterday. Oh, once you get fit, it’s a myth.

19:30
for a lot of really overachieving people think you got to get fitter. It’s like you can actually plateau and enjoy the rest of your life. I know a lot of people will not spend time with their children because they’re 40, you know, four triathlons in a year. They’re doing six hours a day of triathlon training. And you know what? You’re getting in shape to be a better dad, better husband, better wife, better daughter. And you’re spending four hours a day doing it away from people who you say are doing your fort. So after a while, once you’re decently fit,

19:59
You can actually maintain with a much less lower percentage of effort. Um, I’ll say now I probably don’t do exercise more than 30 minutes at a time. And that’s, I’m doing a yoga class and you know, 20 pull-ups. can do 50 chin-ups. Uh, Peter Hagsworth, Hagsworth, Hagseth. Okay. The, uh, the army guy, whatever. Yeah. Army guy, him and RFK said the new, the new test for military people is going to be in five minutes. You got to be able to do a hundred chin-ups.

20:29
and a hundred pushups in five minutes. So you do 30 pushups, 10 pull ups, you go back and forth and you got to do a hundred chin ups, a hundred push ups in five minutes. So one night at midnight, I’m up, I’m thinking, you know what? I’ll do this. Anyway, I did it in four minutes and 30 seconds. Serum now, I’ve been a dentist now for 35 years. I’m not a professional athlete, but somehow I have military grade fitness ability. I did a hundred chin ups and a hundred, uh,

20:58
pushups at the same, back to back. So the first time, first off though, I did 40 pushups, right? So now I’m down, I’m down 40. Then I did 15 pull-ups and then I did 20 pushups. I’m at 60 now. And then I did 15 chin-ups and I went back and forth until I got 100, 100. wasn’t easy, but it can be done. So you wouldn’t, so am I fitter than an 18 year old? The army wouldn’t want me because I…

21:26
I’m an independent thinker. You need 18-year-old minds to mold. You don’t want a 50-plus-year-old dentist in your army. But I’m probably fitter than most 18-year-olds. uh So that being said, at the level of activity I do, which is never more than 30 minutes, I’m being a full-time dentist, speaker, traveler, dad of four kids. I can do what Hegseth and RFK said they want for their military without much training whatsoever.

21:52
What’s interesting when you say that is I’m thinking again to Peter Attia. I mean, he’s, I’m glad you said that because he’s much more radical. He wants hours and hours and hours of cardio and the same thing with Huberman. I know you follow these guys, but they want, they want zone two for an hour a day, some VO2 max. Um, I appreciate you saying that because it’s interesting. Like I, um,

22:19
So I was texting you my VO two max and I was so proud of it. Right. So I hit elite VO two max and I, all I have to do to maintain it is I’ll run for like 10 minutes a week to get a reading and then tennis is, is building it. And then I do my weight training and so on. I, I don’t, I don’t know if I should be, you know, part of me thinks I should add more zone two or something, but, um, I think it’s enough, but also I think you made a really good point too.

22:47
And I want to speak to the weekend warriors, right? So like this one of myself is like, uh, it’s, it’s again, looking at, uh, and I use tennis as an example. I went all in for a while, hurt myself doing it, but then I’m coming back cause I like it. But at some point I see a lot of overweight tennis players too. And, and it’s like, you know, you get to so much obsessive with, working out and then are you able to enjoy your family and enjoy the things as well? So I think.

23:16
And this is probably more of we’re talking to, this is more, less of an issue, but there are some that overdo it. And it becomes even exercise and these things can be a problematic, uh, negative too much. should be, it’s recreation. I, you should leave a workout recreated, not beat into a dish rag. 95 % of people don’t eat enough vegetables. I don’t even mention the word vegetable once and is in the outlive program. He mentioned whole foods is good. So.

23:45
There’s lot of bottlenecks that, uh, but again, his, thing is intensity and exercise science. It’s a business hour. He teaches high end people how to get in shape completely fine, but the average Joe just needs to get those three areas. I love what you’re saying. And that’s probably your Yogi speaking is that balance, right? And a lot of the, these traditions, um, too much is more so that I love this, this, this, this little, um, parable. like this guy asked the monk.

24:14
How long will it take for me to be enlightened? He goes, 10 years. Well, if I work really, really, really, really hard, how long will it take? 20 years. So the idea is sometimes too much. You actually can be counterproductive. So it’s finding that, that, that equilibrium. And like you said, it, and you can maintain and, be very, very fit and very, very happy. Uh, moderation. Uh, love it. said the Dowdy chain talks about little ground. Yes.

24:43
Too little, not good. Too much, not good. I love my wife. I’m to spend 24 hours a day, seven days with her. Okay, divorce happens. I love my wife. going to do distance loving and we’ll see how that works. Don’t spend enough time. You’ll also divorce. The middle ground. You can’t spend 24 hours a day. Eight hours, take a break. You go out with your friends. I’ll go with my friends. The Tao Te Ching, know, 2,000, 2,500 year old philosophy. Am I going to make sense? And dentists who are intense, margin, eye tarot, scanning, 3D printing.

25:12
Do not apply that intensity to your training. You will not recreate. You will denigrate. You’ll tear a meniscus. You’ll have sciatica. So these guys look at me and go like, was in front of three, 400 people. said, who thinks I never miss a day? Dr. Adjie, you never miss a day. I miss the days all the time. Who thinks I never go through a drive-through? Dr. Adjie, you must be a vegan guy that eats organic couscous. I can go through a drive-through anytime I want because I have so much muscle. And that sick

25:40
That’s six components. There’s a book called Living Well, and that Harvard, the longest study ever on longevity was the Harvard study. They followed 238 sophomores for 80 years. There’s a sixth category that helps people live healthier longer, and it’s positive, fulfilling, intimate relationships. If you’re a hermit that has a great VO2 max, you hate your job, you hate where you live, you haven’t healed your childhood trauma.

26:09
You will have cardiovascular issues and hormonal issues. So he said, there’s something on having a positive, fulfilling intimate relationship that helps you be healthier. And no one talks about it. You know what I saw on it? I found kind of interesting and it may be a little off topic. my dog loves to come lay by me all the time. Okay. And I’m wondering, why is it doing that? So of course I say, why is this dog and I love the dog. Why does it always follow me around? Does it want something? Is it manipulating me? It says no.

26:38
the dog looks to you to help emotionally regulate it. Dogs would give up food and water to be by their owners. They are, I mean, talk about loving, you know, intimate relationships. They are designed, uh when they’re by you, oxytocin. ah And they’re giving off, you know, your fit, you know, it’s mirror neurons, your oxytocin’s going, your oxytocin’s going.

27:05
And it there’s such sweet little animals and we can learn from that, right? Like, um, that they’re happy lives. Be like, be like a dog. Um, not sick like a dog, happy, like a dog. So give me, give me one more. I think we have four. You want to give me four. Give me one more. Okay. For eating. I’m a big fan of fiber. I’m gonna leave that one out as much. Uh, breakfast is overrated. A lot of people who are fit know breakfast is not important as they think it is. So, um, ideally they say don’t eat for an hour after awakening because.

27:35
We’re more cavemen. You and I are Freddie Flintstone, Barney Rubble, our physiology hasn’t changed much in hundreds of thousands of years. Cortisone and adrenaline wakes us up in the morning. We don’t need coffee. The technique is that if you hijack your body by having coffee in the first hour, you’re messing with the regulation, the HPA axis. Also, the liver releases and has some glucose and it goes into your system for use. Because back in the caveman days, if you said, I’ve got to eat before I defend my cave, your tribe would be dead.

28:04
So that first hour, you do not need food and you don’t need coffee. So that’d something I think people should try in the next 30 days. Don’t eat breakfast for an hour. Don’t have coffee for an hour first thing in morning. Just water. You can do a little fermented foods like apple cider vinegar if you want, but just water. Other option is also two to three hours for bedtime. So Brian Johnson, that guy on Netflix, don’t die. His conclusion after two or three years of living his way has said, don’t eat within two or three hours of bedtime. He says, don’t eat anything.

28:33
I read about this 10 years ago, but he’s now studying it and living it. So if you go to bed with an empty stomach or without food in your belly, your body will release more growth hormone and you will sleep deeper. So no nighttime snack and growth. If you know, you got smooth skin, you look great, Alex. You know, I got the smooth skin going on. We’ll look more youthful, have more energy, more growth hormone, more testosterone. If we don’t eat within two hours, three hours of bedtime, because the body then will spend all the time repairing and building muscle. When you go to bed, go to bed with two pieces of pizza and a beer.

29:02
You won’t sleep deep and you’ll wake up groggy eight hours later because the body spends that how much energy digesting food. So that’s getting a little bit of a discipline. So it’s called, I think Andrew Hoobman calls it, you build the anterior medsingular cortex every time you do something tough. So I would say to challenge the viewers, the listeners, 30 days, don’t eat within two hours of bedtime. And upon awakening, don’t have breakfast or coffee for the first 60 minutes after awakening, just to have the most

29:31
regulation you can of your nervous system, but also so you can have the most growth hormone testosterone. I got lots of questions women about menopause and high flashes and all these issues. But again, you got to become to make peace with your hormones that your nervous system. So no food for an hour before after you wake up and no food within two hours of bedtime. And we’ll see how how good we all look Alex. Can they look as good as us? That’s my wish for them. I sound like Jim Carrey. Who am I to be blessed so much? What I have.

30:00
So I have some, I have some follow up taking notes. This is good stuff. And of course I’m going to be, um, opportunistic and ask my questions and the listeners will just go to it. Uh, so alcohol, I, you know, it’s great. I’m grateful for it. I can’t process alcohol anymore. so I’m grateful that my body just said, Nope. I mean, I get dehydrated quickly and just doesn’t work. Um, unless I, you know, combine it with caffeine and trick my system, then I’ll feel it later. I’m grateful. I can’t do that. Um,

30:30
So what I found is, so in the morning, it’s interesting. I find that I don’t really, I kind of force myself to eat in the morning. So I kind of want to like not, not eat for several hours. I have body telling you, everybody telling you that’s saying, yeah, no, don’t eat food. Don’t do it. Well, what I do have in my trainer recommended I’ll, I’ll have some salt, like water and maybe some glutamine in the morning. Um, just to, uh, but

30:59
And then, although one of the concerns I have by skipping breakfast or, or whatever is that it’s hard to get the calories later. And then I may be over hungry. Any thoughts on that? Or I can see how it is for building muscle and be having growth hormone. I I don’t know. Most of our problem with not 80 % of us are overweight, 42 % of adults are obese. So.

31:24
I don’t know. You can still get some good quality deals in there. So if you get up at seven, you don’t, you don’t, don’t have first meal at eight. You can still, you’re okay with breakfast, but just postpone it and you can kind of like wait, we’re closing the window a little bit. And then before bed, two hours, uh, water’s fine. Well, the worst thing for men is getting up to pee. Any man over 55, getting up to pee two, three times you’re messing with your growth hormone, messing with testosterone, less emotional regulation, worse memory.

31:54
Okay, so if you have a problem at night, don’t do it. But if you don’t, no problem. Better off going to bed dry, if you ask me. So in terms of like, for sure not within an hour. Okay, give it some time. How many guys get up? Twice is too much. They get exposed to bright light. The body wakes up, melatonin stops. You delay the peak in melatonin by having bright light. And you do that, you get up to pee at 55, 70, 75. Everyone’s putting the lights on. Toys the quality of sleep for the next three, four hours. I see.

32:23
You’re not going to dream as much. You’re going to process emotions. So you’re to become, uh, anger issues and poor memory. So it’s the hallmark of, uh, uh, college of decline just by drinking. I also like what you said about caffeine. What I found, and this is kind of cool, like listening to my body and what’s working for me, the perfect time for caffeine is I take a nap and my wife and I were religious about it. Like a little bit after lunch, like the afternoon, we take a, we take a nap for about half an hour hour. And then I have a little bit of tea.

32:53
And And uh

33:22
That’s the biggest bang for your buck. You better spend all your time sleeping better, committing to your relationship, managing stress, becoming that little Buddha and exercising. I see waves when people focus on the supplements, NAD, Methylene Blue, TRT, peptides. They’re not sleeping well. They’re dentists doing endo. They’re on their third marriage. They hate their dog on their bed. They can’t sell their house. Methylene Blue is not going to save you if you hate your life.

33:52
As words appear here, the biggest bang for your buck with nutrition is cutting out junk food and everything else is such a small increment of benefit. Methylene blue is not going to make anyone have a six pack. DRT is not going to help anyone. What is methylene blue? Methylene blue is antioxidants. It’s a free radical. It used to be a stain. There’s people supplementing. about ozempic and those types of things? lot of those have been out more popularly. If you eat an avocado in the morning and an avocado at lunchtime.

34:20
You got up to 20 grams of fiber. That is a GLP-1 agonist because you don’t feel hungry after you have fiber, you’re not hungry. That’s all the feeling is stopping the hunger. Yep. Yep. And it messes with all the systems. Like it’s, you can spend a thousand bucks controlling your appetite or you can just have two avocados a day at $6 a day. And also it’s for life. Anything for life. The body ends up saying, if I don’t have it, I’m not going to, I’m going to stop making my own.

34:49
So I know they said it helps with addiction and everything else, but who knows 30 year, 40 year studies and people are worried about their pension. So if you’re having social security issues with 200 bucks a month, who’s going to, who’s going to have that from age 70 to 90? So people will be on it from age 50 to 70. And they come off because of social security. Now they have two decades of having this avalanche of appetite come back. And they said, as soon as they go off, the weight comes back because most people lose a lot of muscle, what on a Zempik, guess what comes back?

35:19
Fat comes back and people are ready without any weight training, lose 20 pounds of muscle by the time they’re 75. We’re going to have a nation of like world, like Brad Pitt and we’ve a world war Z. It’s going to be crazy. It’s an incredible amount of walkers and canes. A lot of people are alive, but unable to drag their carcass around. It’ll be interesting. I’m interested. I’m interested. Well, uh, it is such a pleasure to have you and you’re so honest. You give us the bright spots and the not so bright spots. So.

35:49
I mean, this is just the tip of the iceberg. You’re lecturing all the time. You have a wealth of knowledge for those that want to learn more about you, where you’re lecturing, your material, how to get in touch with you. Where do they find you? Well, Instagram is the best place. And I’m posting, you know, stories two or three a day. I post reels all the time. I have 5,600 posts in my library. So you can literally tap into what, I think about it. I share, honestly, there’s no membership fee.

36:18
And I really find that every time I share something I learned that’s new, that it goes deeper into my brain, it becomes permanent. That’s the best way to tap into me, to DM me, ask me questions and my schedules on there. And also me, I love sharing. think Instagram is the best place to be. think a lot of the average age of dentists is 50. And I’d ask an audience, you know, who was on Instagram? I’ll get eight dentists on Instagram. I’m like, what do you use to get in touch with each other? You know, carrier pigeons, like.

36:45
If with trouble marketing, you got to tap into what people pop people use, you know, I think a lot of people and you can say I’m a great dentist, I do full mouth rehab and they go to your Instagram and they have three posts, two followers that they didn’t like. This guy is not as current as he says, or she’s not as current as she says. So you need social media presence and you got to tap into the pulse of what your what your patients want and they tell you what they want. You know, I stopped beside a guy on a plane. I told him everything I do.

37:15
told them all about my work, my career. And he goes, do you tell me about whitening? Like he wants to know about whitening. I have this secret of how to slow down aging and keep your muscle mass and have a great career. And again, the smart guy wants to know about whitening. Dentists can really lower their need on high tech and become more high touch. You know, get in touch with patients, be available, look at them from head to toe, and you won’t compete with anyone when you do

37:43
know, total health dentistry. We are so grateful to have messengers like you out there that love what they do or a great example. uh So generous and I’m so happy to have you on. It’s been a year or two, but uh I have to pester you more, get you on more often. It’s it’s so I’m sitting there smiling the entire time. I love this. Tell me more, tell me more. So, but thank you so much, my friend, Dr. Uch Odiatu. Thank you for joining us.

38:13
Remember to follow us and follow him on all his social media channels. We’re on Apple Podcasts, Spotify, YouTube. We’re on Instagram, we’re on Facebook. Share with your friends, of course. And until next time, go out there and be an All Star.

38:34
We hope you enjoyed this episode of Dental All-Stars. Visit us online at AllStarDentalAcademy.com