Week 28: A Doctor’s 52 Week Journey to an Unprocessed Life

Welcome to the Go Unpro podcast, a doctor's 52-week journey to an unprocessed life. Now, here is your host, Dr. Brent W. Laartz, Associate Professor of Infectious Diseases and Internal Medicine, Neuroscientist, and best-selling author. Alright everyone, welcome to week 28 of a doctor's 52-week journey to an unprocessed life, where we are manifesting 111. We're Manifesting 111. We had a great week last week at our Manifesting 111 workshops and all of the healthy things that we did during our little junket, our little get together in Aspen last week. And it was amazing. Everything that we all did, right? So thank you for being there. Thank you for listening to the podcast. Thank you for listening to the live.

We were live on TikTok and we were live on Substack and we were live on Zoom here as well with a Zoom call. Soon we're going to be doing maybe about a monthly different communities. We're going to go to different communities that we think have a healthy living and healthy. attitudes and outdoor living. I love some of these communities around the United States and around the world that we can get to. Okay, so I want to make this my mantra, my vision for my the rest of my life is getting out and traveling to these places where it's walkable, runnable, hikeable and the food  whole foods and not a lot of the crap that we get okay so these are going to be natural places probably a little bit of hippie places perhaps aspen has just that vibe hippie and it's a lot of money there too right I tell you people walking around with you know $30,000 purses and $30,000 outfits.

So this one girl just decked out in everything you could think of Gucci, right? So kids dressed in Gucci. But at the same time, it is very hippie. And the people that actually live there and aren't just there for, you know, the weekend, etc. Those people are hippie. Those people are hiking every week. And it's amazing to see. And obviously they have some money too, but they're the ones that don't show it. They're the ones that are hiking. And so here's what we're doing this week. And we did this last week too, but here's what I want to do is get... Maybe you might need it monthly. You might need this quarterly. You might need this yearly. I certainly need it almost monthly where I get together with myself, with my family, with my friends and get together and revisit the goals.

revisit the vision, right? And because that's part of the first part of manifesting is to have that clear vision, right? And sometimes it could be a daily thing where you really need to be reminded of what is the goal. Because if you fall off the tracks, if you fall off the wagon and get into some sugar, you drink a soda and that begets a little bit more. You go on a binge of whatever it is in your life that it happens to be. Sometimes it takes just a... come to Jesus moment, to come to grips moment about what is the goal, where you need to be. Okay. As we go here, I'm on my fast. I'm on probably close to 36 hours into my fast, actually further than 36 hours.

We're coming up on 48 hours of a fast for me and I love these fasts I I feel really good during a fast there are times when you feel like a little bit of low sugar etc. but then as you get into it as your body gets into it and starts secreting some good hormones to keep you in balance start burning that fat that you used. You can't just be in a fast and not be active. So you have to be active. So I love it. Tonight, I'm going to be doing a run club. Can't wait to get out there again because I didn't get to run club this past week because of work and all that was going on with that. And really fell off the wagon as far as being able to exercise.

But it was a tough week of work, 12-hour, 14-, 16-hour days. really set me back a little bit, but everybody has those weeks, right? Everybody has the stressful weeks. You have to, and granted. I did get out for walks and I did get out and do some things. It just wasn't to the high goal of athletic ability that I need to continue to exhibit in my life. So what we are doing this week is daily getting out there. We had a great weekend this last week with a charitable organization that we supported. And so here's our vision. We need to get that goal, our mantra, our vision board, or put together some pictures of what you want to be like when you're 100 years of age.

I encourage you, and because I love to watch these, and I love to... get audio books and read books about what it's like to be 100 years of age and still active. If you watch the documentary Blue Zones and you had this guy in Costa Rica who was basically a cowpoke, a cowboy on his horse and rustling the cattle and getting active and growing his own food. Same thing with these hundred year age persons in Sardinia and in various areas of the world where people have to grow their own food. That’s the vision of being that active. My vision is being that active plus being able to run in, let's say, at least a 5K at 100 years of age. That's the goal.

And that's where if I put all of these days in the bank where I am getting stronger while yet maintaining calorie restricted diet. a low sugar diet, a low fat diet, and a whole food diet, mostly plant-based, and getting the sleep I need, getting the exercise and the cardiovascular training and the resistance training I need, and pulling that all together with sleep and connection, community. And this is what you guys are for, the community that I have, that I am building, that I want to interact with you guys on a... weekly basis, maybe even more, getting more of these events as I work. And I work full-time as a physician, and it makes it a little bit difficult to build this community, but this is my goal.

This is my mantra. This is my vision board. I see, you know, and there are some of these similar types of communities out there that I see. that we're building okay so where do I want to see myself and if I was 40 where did I want to see myself at 50.where do I want to see myself in two and short a little more than two years to 60. Where do I want to see myself? And I want to see myself doing the same things I was doing at 20, 30, 40, 50, 60, 80, 90, 100, and 110, and then 111, okay? So we're manifesting that 111, and that's where we want to be, okay? So doing the same things physically, mentally, socially, economically.

And I'll tell you, to my understanding of this and my vision of this is that economically, when you retire, and some people can retire early at 57 because they made it right. And when you retire. you give up something that you love. And so certainly not all people love their jobs. For some people, the job is just about getting to retirement. For some people, the job is just about the job and they don't really love it. But I'll tell you, if you can retire and then do something you love, maybe economically, and maybe it can make you a living. Maybe you can work for a charity and do something with them, even if you had to do something.

And if you can be physically and mentally there and socially there at that age of 70, 80, I have a great friend and a colleague. Here in my same specialty, he's a colleague that doesn't work in my practice. He is in his 70s.Nobody really knows how old this guy is because you can never tell. And he just keeps going. And the reason is he loves what he's doing. He's mentally sharp. And that's where I want to be at 80. And I don't want to retire really from medicine until I am. until I am maybe 80 years of age. And maybe I'll slow down with that part and increase some other parts like I've already done. And that's a great thing of the practice that I've built is that I have seven days on and seven days off.

I'm almost semi-retired, though there's weeks that are seven days on because it's got to kind of maintain the same work. It does make that a challenge during that first, during that seven days. But with that said, if I can get those seven days off and get out and travel, see the world, get to where I love to travel, meet new cultures, meet new people. get to know like-minded people in these places where I'm going. I'm going to some longevity fests and some different travel to places that I know that I can get outdoors. I don't want to go somewhere where I know that it's just going to be an all-inclusive beach. I don't want to do that. I do like... pina coladas and I do like my favorite drink is a bushwhacker.

Bushwhacker has a lot of calories I'll tell you so I have to limit those but I don't mind going to a resort as long as I know that I can get out and run, hike, water sports, scuba dive, sail, etc. Everywhere I go, so I want to do that and then ski and skiing, right? So we're just at Aspen. We're definitely going to get back to Aspen this January for skiing. Can't wait to do that. Maybe we'll see some of you there and can't wait to get there. So at 57. I see myself trying new things on and into the future, different places. Going to go to New Zealand here in February potentially and see the summer in New Zealand. And then maybe get to Japan for some skiing and get to...

get to New Zealand in the winter and Chile in the winter for some skiing and snowboarding. Can't wait to do that. So here we are. That is my mantra. That is my vision board. And that is, boom, I can see the mountains, the Andes Mountains in the wintertime next summer. I visited there last January, met some great people, great family that we met there. It was great. And what mile markers do you see keeping in step with? Okay, so there's mile markers. So some of people see mile markers of decline of aging, right? So what mile markers do you want to keep in step with and maybe even maybe even improve in some things, right? So mile markers of language. So something I'm working on right now is the French language.

I know the Spanish language. OK, I do it well enough that I can communicate. with patients in an okay fashion. Certainly not as good as my native Spanish speakers that also helped me with that. Great to have. I love working with my residents, teaching. I am going to, those are the mile markers. physically and mentally. Physically, we know it's cardiovascular and resistance training and what we can do walking distances and growing my own food and with doing my own chores around the house, et cetera, and being able to travel, right? I want to be able to do that and do it in a... spectacular fashion into my 80s to 100 to 110. Okay, what mentally, mentally, I want to keep teaching, I want to keep doing this, I want to keep interacting with people on a daily basis into my 100.

into my 10th decade and 11th decade. That gets us, you know, that's called, when you're 110 years old or more, it's called super centenarian. And that's where we want to be, okay? So if I am going to be a super centenarian, I am one halfway done with my life right now. That's it. I'm only one half done with my life. I feel like I've accomplished an amazing feat of everything I've built to this time frame of my family, my kids, and what they're doing. And hopefully at some point, maybe, hopefully not for five or ten years in the future. I don't really want to be a grandparent right now, but, you know, five or ten years in the future.

What mile markers socially with my family and with my brother and sister and my mother and with everybody around me and my friends and community that I'm building, what do I want to build? And that's what I'm building. We've already discussed this a hundred times. But and then economically, if you can still continue to work, if I'm not going to retire until 80. That means that I can put off Social Security. That means I can save more and build up my retirement even longer. Since obviously, you know, I think that everybody has their different paces. I'm a little bit slow at this pace because I got a divorce and I had different things that I had to spend money on. that were not in my control.

And hence, you can see that the writing on the wall for what that is between child support and alimony. But those things kept me from being able to build as much of a retirement as I wanted to. Is it zero? No. Is it 20 million? No. Would I love to be sitting on 20 million right now? And that's part of the vision board of what is manifesting also is building something that way and how you take actions to build that as well. If you want to build, and that's what I want. I want to have a $20 million retirement by the time I retire. Something to give to my kids, something to live off of during my, because, you know, there's different things with that, leaving to 110 and whether you can live on social security or not, and whether you can live on your retirement.

If I'm going to live 30 years past year 80, then I'm going to need to work till 80 and continue to build up that retirement. during that timeframe and spend it doing these things, right? Doing everything I'm doing right now, because some people are retiring at 60, knowing they may only live to be 80. I want to work until 80 to be 110 years of age. And if I can. Continue to do that. And like I said during last week's manifesting, 111 Health and Longevity Fest, that you never know when your time is going to come. But you can only make it so that you live well into whatever age you want to. But for me, that's 110. That's 111.

Okay, so for me, what that's going to require is for me to between age 60 and 80 be that health that I need to be. And I'm not going to accomplish that unless I adhere to this manifesting 111 program protocol that I have. Okay, so. and it does take constant work. It does take, you know, once if you do fall off a wagon and you need to do whatever you do, if you need to take a rest day from exercise, if you need to because of whatever happened. stress eat or stress whatever, if you can not take those withdrawals, put more days in the bank where you are mostly whole food, mostly plant-based, exercise, get good sleep, and get good connection, volunteer, everything that it takes to be part of a community, all the better.

All right, so really, and that's the first step of manifesting 111, right? The first step is getting that vision board of what you need to be. And then, and number two, and this is the second step of manifesting, is not just getting that vision board. I've seen people kind of skip over this. And because you need to assess your situation, the barriers, the obstacles, the people, your settings, your attitude now, your past, everything in that situation. If you're going to, if you are the standard American. you will basically be in a situation that is the standard American and that needs to change. And I have to change. Even though I have felt that I've been healthy overall and am strong and able to run 5 and 10 Ks and whatnot.

and I seem like I'm getting good sleep, I have a good economic situation to be able to afford to have this good, healthy life. Because processed foods, ultra processed foods are cheaper, right? And it doesn't have to be that way. If you can get to what you need to get to. assessing the barriers and the people, your friends. If your friends are going out and getting drunk and eating at restaurants, the all-you-can-eat restaurants and doing that kind of thing, assess kind of what social situations you put yourself in now and those people and your friends. And is there a way to get that a little bit changed? Doesn't have to be, again, this is not a subtraction thing. You don't have to unfriend your friends.

You just have to add new friends into it that are going to balance that out maybe. And maybe, you know, if those people are really. not in it for your health, then they are not truly your friends. And so maybe those do need to be changed and subtracted overall. But the subtraction by addition, if you make some good friends who are doing good things and getting healthy. Doing yoga, you know, get in a yoga class and find some friends and a teacher there and get in something that is like I do with a run club and getting friends that I can meet each week and potentially, and then attitude of your past. Assess the situation of your mindset and if my mindset has been you know this is what I've always done this is how I am those statements in your in people's lives if I hear them I I in general try to avoid those statements like I've always been big boned I've always been unable to diet.

I've always had on and off fad diets and I've always been a little overweight. I've always been this way. I've always eaten. I've always loved dessert and I always loved sweets. Why is it that way? And can you change? I've always loved buffalo wings. I don't think I'm going to change that a lot, but I'm also going to decrease it out of my diet to a degree. I love I love spicy food. So how can I avoid buffalo wings and still get spicy food by eating some vegan chili? That's really spicy by eating some. spiced fermented foods how can I change my past how can I change the people around me and you can't change the people around you can change the people but you can't change the people that are there now Okay, so, and you know, there are different psychology books and podcasts out there.

And there's one famous one that's let them, right? Let them do it. Let them do it. But let them do it over here, right? And be your own being. Let them. Let them go out and get drunk. Let them smoke pot and do drugs, eat unhealthy, sit and watch football all day on a Sunday or Saturday in their couch, right? That's up to them. If you see somebody that is doing the right thing and living the right life and or having the good economic situation that you want, other things besides healthy living, instead of being jealous, instead of being envious of these people. If they're doing something right, if they're doing something wrong to get that way, there's some crooked people out there making money, right? Don't emulate them.

Emulate the people you know are doing it the right way, doing the right things to improve their life. And it is a constant work at really at about a self-assessment about your situation. And that's what I've done with my life so far to a degree is setting myself up for success by getting to these run clubs and these hiking clubs and these poetry clubs. Some things that I want to do, right? I have a friend from high school who is continuing to embody that by. by being involved with some acting that he's doing. And I love to see some of it and have not been able to get back there to see it play. I hope I can at some point in the future.

So, okay, so the third step in manifesting, there's at least eight steps, and I really think that there's nine or ten steps here, because there are these multiple steps within it. That assessing situation really then is, needs to have some action. And a couple of those are, and this is step three, language and writing down your language and actually speaking out loud those things in your language and avoiding the negative language. avoiding the I am always or I've always been, avoiding those kinds of languages and making positive languages for the future about what you are. I am healthy. I am going to live my life to the fullest to be 110.I am going to, and if your goal is not 111 like mine is, Because let's say you already have some health problems and you don't see a way forward.

You can always get to a better goal if you can make that language better. Let's say your only goal at age 60 because you've already got heart disease, diabetes, you're obese. And you may only see by that time your life expectancy may only be 80. But if you can try to see that, and if that is potentially the life expectancy at 80, and if you can try to get to a healthy life to 80 and a life expectancy of 90,Think about that last decade from 70 to 80 where you are constantly dealing with your medical problems and spending money on your medical problems and not able to be as healthy around your loved ones as possible. Get with your loved ones and sit down and say. This is what I want.

I have a girlfriend that's amazing and I'll tell you, but she sometimes brings home some sweets because she is a baker. She makes some amazing sweets. And, but at the same time, she sees my goal and helps me to get to whole foods, cooking at home, growing food at home. And that is something that I love to do. So I think surrounding myself by her and in our discussions with her and also with my family about how I want to live, this is where it is. Again, writing down the language that you want, get together and. and write 20, 30 different positive affirmations about your goals and write it down and then read it aloud to yourself on a daily basis about what you want and where you want it to be.

If you go to work in the morning, you know you can record on your phone a recording. Of these and you can listen to these that way you don't have to forget them you can hear yourself talking them and you can repeat after yourself this is something I've done a little bit and I have a long commute and I also have  some times when I am grappling with this write it down Read it out loud, record it, and then play it back to yourself during those times when you have. You have plenty of time on your commute, right? Even if you're on the train in the city or if you're wherever you are, write down what you want to do in all these five pillars.

Because that vision board that you do, that mantra, that... goal you have to have all five goals if you want to live healthy into you whatever decade you want to live in whatever decade beyond what you think is possible that's the goal is to set your goal and that bar high right that's why I'm setting my bar at 111. Do I think I could get hit by a bus? Do I think I could get dementia and or diabetes and or heart disease because of my family history? Do I think that's possible? I am trying to make it as least possible as possible. Not going to walk in front of any buses, okay? So I am going to make sure that I'm not going to walk in front of any buses so that I can be.

healthy but that's how it is about everything else if you're not going to walk in front of a bus because you know if you walk in front of a bus you're going to possibly die then why would you eat ultra processed foods when you can avoid them and by avoiding them it gets rid of the microbiome in your intestines that causes you to want more and puts good microbiome, especially if you can eat fermented foods and especially if you can eat high fiber foods, you put that microbiome in there that works for you, not against you. And those situations and all five of the pillars of health that we've talked about in this podcast, you need to set a goal and monitor and get feedback and monitor and track it so that you can live to be 111 years of age.

Am I saying that's possible for everybody? It's not. Am I saying it's possible? Yes, it is. Is it possible to overcome your genes? Because your genes and your family history is only 20% of longevity. And it certainly can drag you down. I mean, somebody with like a friend of mine that has familial hyperlipidemia, normally they live to be age 50 or 60. And he had a heart attack and a three vessel bypass.at age 40 something, I think it was 40 or 41. And if that person can overcome their health and be already in their 50s and get to that and get to 60 and get to 70. He's doing some of the right things. I think there are some of the things that he's doing really well about travel and etc.

But is he still probably eating the same American diet? Probably so. I don't know for sure. But the fourth thing is removing doubts and negative thoughts. And this has to do with the same language. But negative thoughts occur. We all have about 60,000 thoughts per day, and they're mostly negative. And if you can catch yourself each time you have that and get a positive outlook instead of the negative thought, if you can change it around, if you think a negative thought, I don't think that person likes me. I think and then change it to I think that person has circumstances that might be out of my control. And the only thing I can be is myself. And I think they can like me if they really knew me as a person and if they really changed their attitude.

Right. So. Change the negative thoughts about diet, about exercise, and I hate exercise. I hate exercise. Turn it into, I can find something that I enjoy about exercise. The behavior and actions. Step five. The behavior and actions that you do. You're not going to manifest 111, and I'm not going to manifest 111, by just... writing it down, having language and thinking about things, it's got to take actions. And those actions have to be a proactive fleshing out and doing things to get to where you want to be. Number six, the step number six to manifesting 111 is being satisfied with your life and getting gratification and gratitude from healthy living. It's not always just a life satisfaction of I'm satisfied with exactly where I'm at because you can be satisfied with where you're at in your life.

and yet still yearn for better. The yearning for better that is bad would be if you were yearning for better, a nicer house because you know you're jealous that somebody else has a better house. If you can go through your life not comparing to others and having gratification, gratitude, and happiness for others' lives and making them happy, that is the sixth step to manifesting one love, helping others. volunteering and that's the community and that's the part of connection that we have to helping others to seeing other people that are doing things the right way and getting to a point where we are wanting the best for everyone else while still wanting the best for ourselves and that's the key is getting to where you will be and you can be at You can be happy without money.

I've learned that in times of situations and keeping on going when you don't have any money. And I think that's the grit that it takes. The grit that it takes to live to be 111 years of age is by being happy. with having less. Where do we want to be in the future if I can't be happy now? If I can't be happy now. Where am I going to be 10, 20 years down the line if I can't be happy now? And I think that some of this stems from our lifestyle. And if we can be happy with where we're at, yet still yearning for better. And if I can get to the point where I am.

eating this kind of diet and this kind of exercise, sleep connection and plastic free life, if I can get all five of those pillars in line, I think that my brain will be working so well that I can't help but be happy. So I think that that's where the real life satisfaction comes from is by doing that healthy thing that it takes to get to the happiness, but also that healthy thing involves helping others, volunteering for others, getting out and helping others who are down or whatever. Whatever it happens to be, that to help others have life satisfaction, and that's one of the reasons why I'm doing this, is to help others, not necessarily following my footsteps, but to inspire them to do things for themselves. Grow your own garden.

Have your own garden wherever you happen to live. You can find if you're in the middle of a city. maybe a windowsill garden or maybe it's a little terrarium or something. that you can grow. Maybe it could be just a little couple of pots of spices that you can grow yourself. I know it's difficult to grow tomatoes in the city. Maybe you can find a farm co-op where you can, a cooperative garden, which are popping up everywhere around these days, right? If you can have the actions. that it takes to get there, then removing the doubts, writing down the language, assessing your situation, going back through these steps, getting the vision that it takes to get there, and then being satisfied with that. Being satisfied with where you're at.

If you're disappointed, with what you just did, you know, didn't exercise for a week as much as I wanted to, ate hospital food for a week, and now I'm back at it. And now I can get to where I need to be. I think, but then assessing that situation and figuring out for myself what needs to change in that situation of how I need to change takes to start into that work week if it were if that's the problem if that's the obstacle how to change that okay so  and then this seventh step is monitoring fully along the way either all the five pillars or all of your goals if you have goals of different whole food type diet exercise the sleep that you want to get to

these rings or your Apple Watch or I think they make pixel watches etc that Garmin watches all of these can monitor your sleep they can monitor your exercise they can't monitor your diet there are ways you can input your diet into some of these but you yourself can monitor your diet with a check app and that's what I have is a habit tracker a check app Basically, it is a calendar where you can see how you're doing with each of your goals. And I have about seven or eight of them right now that I am monitoring how I am able to maintain that. All right. So the. Eighth step monitoring and the seventh step monitoring, the other things on the monitoring that we've talked about in the past is monitoring your weight.

Having a scale right there can really be a feedback, immediate feedback the next morning. Always try to weigh yourself at the same time of day, whether it be in the evening or in the morning. But that way you can have a time frame when it's exactly the same as always. And if I can know exactly what my weight is on a daily basis, this could be impacted by other things than diet and exercise. But those things serve as goals of where you want to be. And you need to monitor in order to succeed in that goal if it's a long-term goal. If it's a short-term goal and you just have a goal of running five miles this week, that kind of monitoring is easy, right?

But then you get that feedback and that's step eight. That feedback of looking back over the past month, that feedback, immediate feedback of what's my weight today? That feedback of, how am I connecting with people? That feedback is, and I don't have this on a monitoring app of what I do, but you can look back on the past month and see, how many new friends did I meet? How many new things did I do? What did I do for connection otherwise? Creativity. Did I do any painting? Did I do any writing? As you guys know, I've got two novels out there, one medical book. Did I get to any writing yet? Which I have not. I have started a few different novels in a minimal way. Haven't been motivated to do that.

I've been doing some poetry. I've been doing some other creative things in my life. And I could monitor and get feedback from that and say, wow, I didn't write a damn thing this last month. Well, if that's a feedback and you want to have that as a goal to do things like that, if you wanted to do anything else creative in your life, could be pottery, could be any kind of art, can be connection, could be. Have you? contact it. Have you talked to your mother in the last month? Hopefully it's been more in the last month. I think it's been a few days for me. And so I need to get back at that, get to it, right? And then do a root cause analysis, that feedback.

That's the ninth step is the root cause analysis. Of why the feedback was not where you want it to be, or root cause analysis of why it was, and what's the success, and why did you have success? Root cause analysis can be really a root cause of success, and you really, really should be doing that. We seem to do root cause analysis only on failures. And why is that? Should we be doing root cause analyses on our successes to find out why we succeeded on a given week? I succeed during my weeks off because number one, I have the vision. Number two, I have the language. Number three, I have the actions and the behavior. And I am satisfied. I am happy.

And I do have gratitude for where I'm at and who I'm with and the people that have helped me get here. You know, Kenny Chesney has a song where it's, I didn't get here alone. And part of that life satisfaction and getting this root cause analysis is realizing. that you didn't get here alone or you didn't get here easy. And it took work. And if it took work during the first half of your life or the first third of your life, it certainly is going to take work and probably even more work to get where you want to be the second half of your life. That's going to take some root cause analysis. And this root cause analysis kind of goes all the way back to step two of realizing the situation.

So it's kind of a rinse, lather, and repeat. So we've rinsed. Our rinse is seeing our situation and rinsing off the bad, right? seeing what our situation was, seeing what our vision was, and why we're not there, assessing the situations, barriers, obstacles, people, settings, attitudes, and rinsing away that to become a new. That 111, the 111 is the mystical number or the angel number 111 is renewing manifesting renewal right rinsing away the bad and lathering is bringing in the good soap to clean yourself right rinse lather repeat you're lathering on the language and the behavior and the actions and the life satisfaction the happiness gratitude and lack of envying that lathering is the soap that's going to clean your body and get yourself to the to the next level and then repeating okay and repeating involves going through that situation looking yourself in the mirror and saying hey I haven't showered in a day looks like my hair is a little dirty they're greasy

Looks like my body, maybe I'm starting to smell because I'm not doing the right things that I want for my goal and seeing that vision of what you want to be and getting there. Okay, so where we're at with where we want to be at when we're 111 years of age and where we want to keep our mile markers, if you can't run. If your goal is to run a 5K or even just to walk a 5K at 111 years of age and you can't walk 5K now, then you better start thinking about at some point you need to be able to do more than what you want to do at 111.So if I want to run a 5K at 100 years of age, I had better be able to run five or six miles.

maybe 10 miles at this time in my life. Because if, and certainly aging in our modern lives, we are only going to get more plastic into our foods and our animals and plants that we eat, we're only going to get more of that into our... food in the future because I don't see the plastic in our life ever stop. I see a lot of people wanting to do it. I see everything and everything we're doing in our 52 weeks is getting there. And it's going to be a long podcast, obviously, and we're going to get to what we're doing this week next. Okay. So again, rinse, lather, repeat, get back to everything that you want to get to.

and each time that you fail nobody has success without failure and if you can then put that that retirement into effect of I'm building for retirement I'm building that by doing my five pillars diet movement sleep connection and plastic free living then I can get there. Okay, so this week, week 28, we're doing so last week was week 27 during our Manifest 111 festival. Now we're doing diet, we're increasing. our beans, berries, greens, purple sweet potatoes, and fermented foods. This week we're making another kind of spicy fermented peppers, onions, and cabbage, and some garlic into a almost like a fermented salad this week, and that's our goal. We just started our weekly process of making my own homemade oat yogurt, oat milk yogurt.

So basically taking organic oats, making an oat milk, cooking it to bring it down into a yogurt and adding in some probiotics. So I add basically some packaged probiotics that I have. that are associated with health and longevity. These are lactobacillus plantarum and I use veillonella also and I use bifidobacterium longum as well. Some of these are lactic acid-Utilizing bacteria some are lactic acid producing bacteria they kind of feed off each other in the yogurt and therefore now I can have something that is going to get into my intestines and help with my longevity. All right. So, and then for the fermented foods, otherwise, then you get some of the fermentation products that are the strep bacteria that are going to have also acidophilus bacteria that can survive the high salt.

foods, all right, and the high salt areas that we have in our fermentation. The movement, we're increasing our stretching that we're doing as an off-day routine, and also on on-days, we're doing on a daily basis when we run, when we lift weights, right? I’m increasing the variety, trying to get to five. We're going to get to this week five different sports we're doing. We're going to do running. We're going to do bicycling. We're going to do tennis. We're going to do some hiking and walking. And we're also going to do some other cardiovascular. resistance training that we're doing as well. So always those five varieties have to include resistance training three days a week because that's strength. Okay. So movement also involves and we're doing some gardening.

Finally, we're out of the hot season in Florida, so I can get to some more gardening. And now for the third pillar for sleep, matching my phenotype, getting better sleep blackout curtains going for seven plus hours four days per week concentrating on work days trying to improve those because I find that probably only a couple of days a week I can get that but then on my off days week off days I need to try to get seven plus hours on almost every single one of That's the goal. If I'm off, I'm getting seven plus hours. Today, I got six hours, 40 minutes. The night before, I got the night before, I'm pulling up my sleep. So six hours, 40 minutes. The night before, I got eight hours, 14 minutes.

clearly needed some extra sleep that day as I had a sleep deficit. Six hours, 26 minutes on a workday, four hours, 42 minutes on a workday, six hours, five minutes on a workday, six hours, 35 minutes, five hours, 56 minutes, five hours, 57 minutes, five hours, eight minutes. Those were the days that I had And then on the previous week for a week off, nine hours, 45 minutes total sleep. Overcoming sleep debt is the key. And there is studies to say that it is far better to get a good amount of sleep every day than it is to catch up. However. And one of those happens to be that it is so good for your health to have good sleep, at least six hours of sleep, that there are multiple studies showing that if I artificially deprive myself from sleep, I am hungrier the next day.

I eat more poorly. I eat. I exercise less. I have less motivation to exercise. There are stress hormones present, and those stress hormones are abnormally present at a high level that create all of those other pillars, and that's how sleep importantly affects all the other pillars. And certainly, they all interact with each other. If I get great movement, as long as it's not within two hours of bedtime, then if I get great movement than the day before, I'm going to get better sleep. If I have a better diet the day before, I get better sleep. If I have better sleep that night, then I get better. diet, movement, connection, and all five pillars interact with each other. Okay, so that is the importance of sleep.

And the importance of sleep is I would like to be seven hours plus, more like seven days a week, every week, right? But I am...in a profession, number one, that I love, that I need to get to see my patients and I need to work to help them recover from whatever illness they have. So that involves hard work, right? So sometimes I don't. So there's where we're at, trying to get seven hours, four days per week, and that averaged with seven days a week, you know, every day that I'm off. getting seven hours plus and I kind of consider anything over six hours 30 minutes so technically it's six hours 30 minutes I put a check mark if I get over six hours 30 minutes  and I guess I round up to seven right so  Where will we be with our connection this week?

Because the holidays are approaching. And you may be listening to this not live, not the week after I do this. You may be listening to this on an off time frame. But any time of holiday, this works. The holidays are approaching. It's the end of October. we're approaching that time frame when we need to start to connect with our family, connect with others. And my way of doing this this year is I'm going to throw my own holiday party. We already have a holiday party at work, but we put this holiday party after the holidays in the early January. Kind of is almost a birthday celebration for me because my birthday is in January. I’m a Capricorn and I am an earthy get down to business and get down to the earth and do things natural ways.

And hence my Capricorn that Ram is is climbing the mountain. Right. But it's climbing the mountain naturally by climbing with grit and hard work. that is where we're connecting also with holidays, with throwing my own party with friends, right? So throwing my own party, going to have a tree decorating and an ornament decorating party, holiday get together for just after Thanksgiving. We're also going to have a get together with family. I'm going to be traveling for Thanksgiving. I'm trying to get my mother to go with us. Hopefully we can get that accomplished. And Christmas cards. I’m not one for making Christmas cards in the past, but this year I'm going to do it. Again, you can't rely on others for that connection. You can't manifest.

the connection to other people just by texting people and or by getting social media posts and commenting on people's social media posts. That's step number one in the connection. That's certainly like number one, you know, there might be maybe I'll come up with some pillars for connection. And that would be step one, basically interact with people in a positive fashion there. But As you reconnect with people, get together, don't rely on other people to have the party. Have the party yourself. Invite people into your sphere. Invite others that you don't normally invite into your sphere. You can't rely on others to make the connection. You have to make it yourself. Okay, so make those connections. Get out there and do so.

In every step of what we're doing, you can always try to find a group that you have common ground with being healthy. All right, so the last pillar, plastics, we're kind of continuing on by increasing the glass content in the kitchen, storage for my dry beans, using less plastic in the kitchen. Because that's probably the first and most important place that you can decrease plastic use is in the kitchen. The second part about plastic use is really about going back to your diet and seeing things that you have that are increasing your plastic consumption. Because fast foods, ultra processed foods, packaged foods have increasing amounts of nanoplastics and microplastics within them that then you are going to ingest. So if there's one thing right after the kitchen that you're going to do, it needs to be to get to ultra processed.

Not. processed foods, whole foods, not in plastic packaging, and try to get that way. I try to buy my products exclusively if they're in a glass jar. If they're dry beans, then I can put them into a paper sack, and I can store them in glass or steel or wood. And if I can get away from plastic water bottles, if I can get away from anything is packaged in plastic, all the better. Okay. So the last part that I've already done started last week, winter clothes. We talked about that wearing all wool. I'm wearing an all wool, a hundred percent wool product here. My, my jeans, 90 something, 97%, 98% cotton. Cotton, wool, alpaca. I'm trying to find some socks.

I have had socks in the past that have been 100% cotton, been a little bit disappointed, trying to, and I'm getting to like 95, 98% cotton. As long as I can decrease that as much as possible to decrease the amount of plastic there as possible. And that's been a challenge, you know. Even wool hats are a problem nowadays. Even the, you know, I've noticed some wool companies, they say wool merino socks and they're actually 50% polyester or rayon or, you know, nylon. And. I think, why did you even make that with that much polyester? Because there are certainly some aspects of wool that are stretch and you can make everything wool. I mean, this is 100% wool. And the fabric is expensive because it's tighter weave, a smaller fiber, etc.

I'll tell you. we are happy that you're with us. Everyone here at the Go On Pro podcast, the Manifesting 111, the Doctor's 52-Week Journey to an Unprocessed Life, and everyone with my publishing company, everybody in my practice, my medical practice, everybody that has worked with protect you guard and with everything. I love that you guys are all with me on this journey. I love to share with you and I hope you can share with me in some comments on social media, etc. Our podcast is available on Apple, on Spotify, on GoUnPro.com. It's on Substack. It's on anywhere on audio that you can get audio podcast as well. And it's on YouTube as well in video too. I forgot that. And stick with me on the Brent W.

Laartz MD TikTok, Instagram, Facebook, Threads, LinkedIn even, or Strava. Friend me on Strava. I'd love to see what you're doing. And I'd love to see where things are at out in the community, out in the world. If you know of a run club that is great or a city that I'd love to go to because it is so outdoorsy and such a walkable city, etc. I'd love to see it because there are so many healthy. places in this world that I'd love to see. And if you have any suggestions, drop them in the comments, drop them in wherever you are watching us. Comment, send us an email even. You know, it's drLaartzakgoonpro.com. Send me an email. Love it. Show me you're listening. I want to do, I want to get some ideas.

I want to do what you're doing out there as well. I want to have new ideas that I can put together. We're well on our way into 52 weeks. way more than halfway now. And I love what you're doing. I love our manifesting journey here to get to where 111, to get to where we want to be and to get to the 52 weeks at the end of the 52 weeks, we're going on from here. Okay. So we can only get better from here. And That's where we're at. Okay. I love that you're with me. Thanks for joining me for week 28. We'll see you week 29. Love it. See you in a Sunday science soon. We're going to be talking soon on a Sunday science. We've got some good things this coming Sunday coming up. Thanks for joining us. See you soon.

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