HOW TO MAKE YOUR HEALTH SPAN MATCH YOUR LIFE SPAN

➡ Dave Hodges, host of the Common Sense Show, discusses the importance of supporting President Trump’s economic efforts, including his focus on gold, silver, and cryptocurrencies. He also introduces Dr. Gundry’s concept of ‘caloric bypass’ and the benefits of medium chain triglycerides (MCTs) for weight loss. Hodges emphasizes the importance of exercise in maintaining health and preventing muscle loss, especially for those over 45. He encourages listeners to take control of their health through diet and exercise, and to share this information widely.
➡ The text discusses two types of exercises, zone two and zone five, which are beneficial for health. Zone two exercises, like swimming, biking, or walking, are moderate activities that you can do while still holding a conversation. Zone five exercises are high-intensity interval training (HIIT) that supercharge your cardiovascular system, helping to prevent dementia and lower blood pressure. The text also emphasizes the importance of progressive training and weightlifting, especially squats, for overall health improvement.
➡ This text suggests a workout routine for better health and managing diabetes. It recommends starting with simple exercises like push-ups, squats, and bench presses, and gradually increasing the intensity. It also emphasizes the importance of learning proper form, especially for exercises like deadlifts, to avoid injury. The text also suggests that regular exercise can help manage stress, improve cognitive function, and potentially reduce the risk of cancer.
➡ Stress can lead to various health issues, but regular exercise and good sleep can help manage it. Exercise releases feel-good chemicals, improving mood and delaying health problems like heart disease. Adequate sleep, especially REM sleep, is crucial for muscle recovery and overall health. Avoiding substances like alcohol and narcotics that disrupt sleep is also recommended.

Hello, America. Dave Hodges here. I’m the host of the Common Sense Show. We are the show that is freeing America one in slave mind at a time. Thank you so much for joining us. And the algorithm’s not kind to us, as you can see when you look at the browse features. So we’re asking you to share because we have a nation to wake up. Yeah, I mean, we had good moments back in November, but we have midterms coming up, and if the President’s going to save this economy, we got to get behind him. And I know a lot of you don’t like the tariffs.

We could talk about that in a different venue. But the dollar is in real, real trouble. And President Trump has tried to initiate efforts with gold and silver. He’s looking at crypto as a basket currency. Lithium is entering into the picture now, as I’ve talked about. But he’s getting a lot of opposition from Rhino Republicans, Susan Collins, Linda Murkowski, those kinds. So he needs our support in this area if you care about the solvency of what’s left of the middle class. So let’s get on board and please share these broadcasts far and wide so we can wake people up.

I’m telling you what you need to know and what I think you’re going to need to know, and we’re going to do that on today’s show. But first of all, we have an interesting product for you. Do you think there’s any such thing as a healthy fat? I mean, what’s the stat? I just read 42% of Americans are defined as obese. So I think this is something we really need to ask ourselves. Well, Dr. Gundry says there is such a thing. He calls this whole process he’s going to talk about as caloric bypass. And your breakfast is setting you up to gain weight or lose weight for the entire day.

The term breakfast means to break your fast. And about four hours after you eat dinner, your body switches from the nutrients we get from food to the score stored glycogen we have in our bodies. You go, oh, this is about metabolic disorder, too. It can be controlled by your diet. And once these glycogen stores are depleted, and typically about 8 to 12 hours after you’re done eating, the body shifts to burning fat for energy. This is why intermittent fasting is popular. Fatty acids are released from the fat stores where they are converted into ketone bodies in a process called ketogenesis.

Now, I hope you’re keeping up with me so far here because we’re going to Take this a step further. And yes, there’s going to be something we’re going to offer you in terms of Dr. Gundry, but it’s free. But I want you to understand this process because we need to be the best healthy version of ourselves. Now, when we get to these fat stores that, that are there and they’re being attacked, after you do like intermittent fasting, 8 to 12 hours and you haven’t eaten, the fatty acids are released where they’re converted into ketone bodies for ketogenesis.

And you’ve heard of the keto diet. I know it gets praised and it gets criticism, but let’s take the best out of this right now and talk about how it can help you lose weight. So when you eat breakfast in the morning, the body starts the cycle again. And this is where what Dr. Gundrick talks about, the caloric bypass, comes into play. He’s a heart surgeon from California and he’s learned that if you break your nightly fast with something called mcts or medium chain triglycerides, you can actually keep burning fat through the day and use it for energy.

But there are specific types of foods that contain MCTs. And using this breakfast breakthrough, he was able himself to lose 70 pounds in his 60s, and he still has kept it off. You can find out all about it by going to the HealthyFat.com Dave now, this is the commercial part of what I’m trying to give you with the science, but the commercial part’s not going to cost you any money. Here to the HealthyFat.com Dave. Now, Dr. Gundry cautions it’s important to remember that everyone’s body processes fat differently and depending on your unique metabolic type, which is why he released a video for you to look at and he talks about the healthy fats.

Now, it sounds like an oxymoron, doesn’t it? But if you learn about this trick and how to manipulate your system, after you are done storing the glycogen and you start to burn the fat, you can lose a lot of weight. And we’re talking about a process that’s independent of working out. Now, I’m not ever going to advocate for you that you don’t work out. Obviously you’ve seen me talk about the nanosoma products and, and I talked about in conjunction when I do work out. The same thing is true here as well. You combine exercise with this, your results are going to increase exponentially.

And I know it sounds funny, the healthy fat, but it’s true. I’ve researched this. Dr. Gundry is right on the money. So if you want to know more and you want to see an interesting video, go to the caloric bypass technique here and you can get there by going to thehealthyfat.com Dave now let’s step aside and I want to talk about longevity in a different venue here for a second. And that’s the exercise component of this. And like I said, you can increase your results exponentially if you understand how the body stores fat and you do what I just described.

But what about exercise? Can you do things to help yourself? And the answer is yes. And let me speak to the 40, 45 and overcrowd. If you’re 45, you got a lot of time to self correct, but you’ve already got sarcopenia setting in. And when you’re 65, the sarcopenia, which is loss of muscle mass and strength, when that sets in 20 years later or with some of you, you’re already there, then this is where you’re vulnerable for falls. And what’s interesting about that is all the experts are saying this, that if someone has a fall, they break a femur, a kneecap, a hip, they have a 50% chance in the next year of dying from all cause mortality.

Now sometimes it’s a matter when the person falls, they hit their head. So you’re going to deal with declining cognitive function with regard to brain trauma. But it can be any number of things resulting from a fall and this is the big bugaboo. But there’s other issues too, because your body begins to waste away, but it doesn’t have to. So you’re saying, well, what should you do? Well, one, controlling your diet. And we just talked about that with the healthy fat. Okay, that’s an excellent way to do this. And like I said, I combine intermittent fasting with my approach.

But on the exercise side, what should you be doing? So get your pencils ready and you can replay this for your benefit wherever you’re receiving this, whether it’s audio. Okay. And that would be like on our podcast and radio stations or if it’s on social media. You’re also going to get the video part of this. But the thing that I want you to know is you can take control of your life not just through the diet. That’s not enough. It’s important and it’s probably the most important thing. The old saying is you can’t outrun a bad diet, but what can you do to prevent things like sarcopenia, declining function, losing balance, putting yourselves at risk? The number one medicine no no, I’m not prescribing, not going to play doctor.

That would be illegal. But the number one in quotes, medicine is exercise. Exercise has a five fold advantage over all medications. I’m not saying there’s not medications out there that can help people with regard to some of these issues. They can and they do. But I’m saying, number one, Peter Attia, all these great, great longevity experts are saying the same thing. Exercise, exercise, exercise. Now hold on, you’re saying, Dave, I’ve been sedentary for 20 years or 40 years. It’s just too late for me. I just got to take what comes. And I’m saying, o contraire, mon fr.

You can reverse the damage. You absolutely can reverse the damage. Here’s what you need to know. First of all, all of you should be doing what they call zone two training. And you’re saying, what’s that? Okay, I’m walking and I’m walking fast enough that I can kind of carry on a conversation. But I’m just mildly challenged. Okay, as opposed to running. And you couldn’t talk to anybody, including yourself. And so that’s a zone two. And how much of zone two should you do? Well, if you’re just starting out after years or decades of inactivity, then you’ve got to start slow.

And I’d say go to your tired. Eventually you’ll need to push yourself because you need to go progressive training. But when you get to the point where you’re actually into this and it takes about a month to really get the ball rolling, and in three months you’ll be hitting your stride, zone two, the experts are saying you need about 150 minutes of zone two. How can you get zone two? Well, for me, you know, particularly about eight or nine months out of the year in Arizona where I get to swim. Okay, I like swimming and I do the breaststroke.

I’ll do the backstroke. And those are my two majors with an emphasis on the backstroke. And that’s a zone two thing. And how do you know when you’re going fast enough? Again, the test, I can kind of carry on a conversation if I had to. Okay, so that’s zone two. Now it’s not just swimming. You can bike and do the same thing. Low impact on the joints. Okay, what about walking? Some people say this is the best thing you can do. Now there’s two approaches to walking on this and one is a little more advanced. I’ll save that for a minute.

But first of all, just straight steady state walking. Anywhere between two and a half and three and a half miles an hour. But the breathing test and talking is the way you gauge whether or not you’re fine. Now, if you’re going so slowly, I can carry on a conversation just like Dave is right now in front of the microphone, you’re not going fast enough. And you’re saying, well, what if I can’t do that? 30 minutes, five times a day, break it up, go 10 minutes in the morning, come back and do 10 minutes and then 10 minutes at night.

And that’s how you can break it up and you can do it. But also too, you don’t need to be at 30 minutes when you start. That’s a goal you’re going to work towards. And like I said, About 30 days, you’ll see significant process progress. Now, biking, walking, swimming. But it’s anything that gets you moving for a prolonged period of time. And I don’t recommend doing 150 minutes in one day. Break it up into two or three times, I like five times a week. And, and you thinking, well, gosh, I don’t have time to exercise. You don’t have to exercise.

Just go for a walk, take your dog for a walk. They’ll set the pace for you. Okay? So that’s zone two. The other thing is, is you get into zone five. Now this is something you can do when you hit that two and three month plateau, okay? And you want zone two to be the bottom of the triangle. And as you move up the triangle, zone five is the top. So you do a lot of zone two to set the base, and then you’ll do zone five. Now listen to this. This is really interesting. You only need minutes of zone 5, and you only have to do it once or twice a week.

You say, well, what do you do, Dave? Well, I actually do three and I’ll do two. I’ll do one day of the sled, one day of the sled and sprints. And I’ll talk about that in a minute. One day just to the sprints. And that’s what we call high intensity interval training. Now why is this good for you? Because the cardiovascular system gets a supercharged burst out of this supercharged. Now how long do you do it? Well, a lot of people will do what’s called the 4×4. And the 4×4 means this four minutes of activity that you can maintain, but you’re challenged.

Then four minutes of rest and you repeat that three more times to get a total of four by four. Okay? And it used to be Norwegian Olympic athletes popularized this a Lot of people call this the four by four Norwegian method. But what you say, well, I can’t do it that long. Well then do the one by one or the 32nd by one. You start where you’re at, keep a written record and then try to progressively increase a little bit each time. One good formula that I like to see people do is if you can only do 15 seconds of I’m going to get going.

And don’t worry about running a 4, 4 40. Okay. I used to do that in my teen and early twenties. Right now you could probably time me with a calendar. So don’t get your ego involved in this. But you just run as fast as you can for as long as you can and maybe that’s 10 seconds, 5 seconds. And to other people might look like you’re jogging, but to you, you’re really putting out the effort. And you want to get to about 90% of your max heart rate. And there’s all kinds of formulas online on how to figure.

That’s really simple. Take your age, subtract it from 220 and that’s what you get. So if you have a 60 year old man, your 100 heart rate’s 160. So then you’d be going down to 90% to about 144 and that’s pretty darn good. And you don’t have to do it that long. You’ll say, well you got to do it 20 minutes. No, no, forget what you’ve heard. That’s old information. Hit training should be something that I would start in the second or third week when you’re after you’re doing your zone two and get the base. And if you can only run 10 steps, fine, then the next day try to do 12, the next time do 15.

Because what that does, it supercharges your cardiovascular system. It’s also inhibits the development of dementia and other cognitive disorders. Does it really do that? Yeah, it lowers blood pressure. Okay. If you are pre diabetic or type 2 diabetes, if you have that, this can reverse that. Once you get going, it’s better than the medicine according to the research. Now don’t quit your medicine, okay? I’m not playing doctor here. You have to work with your doctor. And I would also say before you start these programs, have a discussion with your doctor. So if you take a note, you got the zone two, you’ve got the hit training one to two times per week.

And it’s as long as you can do it and as many times as you can Repeat it. And we don’t want you to get so tired that you don’t want to come back and do it. But it is kind of hellish. It’s the hard part of training. You’re saying, well, can you train without it? Yes. Another thing you can do is on a bike, let’s say that you’re not that mobile and you have a hard time sprinting. Get on a bike and pedal as fast as you can. Now that’s low impact on your muscles and joints.

And maybe you go 20, 30 seconds. Okay? Then you pedal slow as you’re calming down, okay. And if you have one of those little index things you can put on your finger when you see your, your rating from, maybe you’re at 144, okay? Wait till you’re down around 85, 80 and then start again. And when you’re tired, you’re tired, you just keep records and add to it as you go. That’s zone five. Now that’s your cardio. Zone five, zone two. So zone five is hit. Zone two is moderate, more prolonged exercise. Okay? Now there’s another part to this progressive training the research shows us in managing diabetes and we’re speaking non medical intervention right now with regard to medication like metformin.

Okay. And all the other things that can be used, I’m talking about just pure exercise. Exercise is number one for turning this around. Diet is a close second. Diet is a close second. So you need to follow your doctor’s directions on that. But exercise and progressive training, weightlifting is number one. Now you can start out with isometric and just work your body weights. Okay? I, I don’t recommend seniors do full body squats. Okay. I would do free squats and go down as far as you can go and go back up. Don’t worry about getting down to 90 degrees angle with your thigh parallel to the floor.

I don’t think that’s important to start, but you want to work in that direction. And squats are something that are, what’s a multifaceted, multi joint exercise? And that’s what I prefer is exercises that stimulate more body parts rather than curls and triceps. Okay. And all they do is emphasize and isolate one muscle. You want to, you want to appeal to many muscles. So squat is the big one for the legs. Now you’re saying, well, Dave, I can do three sets of 10 body weight squats pretty easily. Okay. Then get a dumbbell or something that you know what the weight is and start with like £10 and do the same thing.

It’s Called a goblet squat. And all you do is you go down as far as you can and then you want to push up pretty quickly. You go, whoa. That would be a good workout. It is. It is a very good workout. And you do as many as you can do. And when you’re tired, you stop, you rest, you repeat. Try to get three sets in. How many times a week? Two. Two times a week. And don’t do them on consecutive days because your body gets stronger when it rests. Body gets stronger when it rests. So squats are one.

The flip side of lower body to upper body bench press would be number two. Now if you’re just starting out, do push ups. Well, I can’t do a push up. Okay, then get on your knees and do a modified push up. Some of if you’re challenged there, right? Then lean against the wall and just push out. And then try to do one arm coming back because that’s where you build the strength. The eccentric part of it coming back is better than the pushing out. This builds strength more than this. And you can just do the wall.

So you, if you have access to a bench press machine, you can do that. I don’t recommend doing bench press by yourself on a flat board. Dumbbells on a weight bench can even do them on the floor. For I got my weight bench and I was poor, young and couldn’t afford it. I would do the dumbbells on my back and that’s when I wasn’t going to the gym. I was just working out at home. So there’s a lot of things you can do. So squats and bench. And then I would say deadlift. But you need to get some instruction.

You need to go online, go to YouTube and put in how to do a safe deadlift. Start with light weight. You do not want to injure your back. And so you’ll see all kinds of good information on that. Three sets of ten. If you can do that with a very light weight, you can do it with dumbbells too. Or you can do it with just some object or you can do just free weight deadlift. And basically you bend over and thrust up with your hips. You go, okay, well that’s multi joint again. Okay, so you want to do that.

That’s your second leg exercise, upper body going back to that. So you’ve done the bench press. Now you want to do what’s called the lat pole. Okay? So you reach up on a bar and you have to have it and be in a gym to do this and pull down. If you don’t have access to that. The flip side of that is to get a dumbbell or some device that you know what the weight is and do one arm rows while you’re bent over. So you bend over, Your torso is 90 degrees to the floor and you just pull up, pull up and release, pull up and release and work towards 3×10.

Start out light till you get comfortable, the weight, keep records and then start progressively adding reps. And when you get to 15 reps, then you can add a little more weight. And if you’re in a gym, you can usually go a progression of about 2.5 pounds. Most gyms, when they have their dumbbells, they have that. So those are four exercises right there. And I think everyone should be trying to do burpees and you can look that up as well too. But if you did nothing but those four exercises and you did them twice a week. And here’s the key about diabetes.

If you want to lower that meta, that metabolic disorder that you have, lower the blood sugar, you have to go to failure. So I’m pushing, pushing, pushing. It’s pretty tough. I think this is my last rep. Okay, you’re done. But if you’re still kicking them out and you stop, you haven’t done what you need to do, and thing is, is you can build with light weights, really lightweights, but you have to go to failure. You go, well, it’s too hard. No, no, it isn’t. Your body will tell you, I think I’m done. And then you’re done.

And then do another set after you rest. How long should you rest between sets? If you’re doing straight lifting with standard sets, it’s basically three or four minutes between sets. And you say, well, I need to shorten my time. Well, you can do things like drop sets and you can write that term down. Go look it up on YouTube and you’ll see example. But basically it’s lift to weight, it’s heavier. Okay. Change the weight very quickly with no rest and a little lower, and then you have no rest between sets. You can crank out three sets in about two minutes.

So you can save time that way as well too. So you can go back over this and just take notes on what I’m saying. But if you did zone two, zone five, and then progressive weight training now, you could do this four days a week. I would do, yeah. Now it’s easy. This is not hard because you’re doing it at your pace and you’re going to your level of failure. Resting and repeating. And then the other thing I’m going to tell you too is you, you know the advice about food, you can look that up. If you’re diabetic, for example, carbs are a problem.

But if you do intermittent fasting, the research shows it’s not that much of a problem. That doesn’t mean you have a license to go crazy. But a lot of the things that we’re told not to eat, with intermittent fasting and exercise, it really doesn’t become an issue. And here’s the other thing that’s kind of cool. If you do the weight training to failure. And I don’t mean exhaustion, I just mean momentary failure. If you do that, you’re going to build a little more size on your muscles. Girls, don’t worry, you’re not going to look like a guy.

You don’t have the testosterone unless you’re taking it artificially, which you should never do. It’s dangerous. But you could do to failure. Okay. And your muscles will begin to grow proportionate for women versus men. And it’s the extra size of the muscle that can store more glycogen that lowers your blood sugar. Yeah. Now here’s the other benefit. When you exercise. This is pretty cool. When you exercise. I mentioned dementia, other cognitive disorders, but the big C word comes into play. The research is coming out now from all the physical labs. It’s people that exercise regularly. It’s a correlation measure, not necessarily cause and effect, but I do believe it’s cause and effect.

But the correlation says the more exercise you do in these areas, like I’m talking about four times a week in the manner I prescribe, cuts your cancer rate tremendously. Is it true for everybody? It depends on your genetics and your environment. You could be in a very toxic environment and no amount of exercise is going to correct that. But generally speaking, all things being equal, it’s a great equalizer for just about everything. And I wanted to take time to do this because here’s, here’s where we’re at right now too. We had 82% of Americans in the last year dip into their savings and use their credit card also to pay for basic things like food.

It’s a horrible place to be and my heart goes out to you. And this is a stress producing agent. Now this is where I get to bring in my training in the area of biopsychology. Foreign. I’ve been on this topic for years, decades, since the early 80s. Mind, body, relationship. Stress is the biggest killer in America. Now, you don’t Die from stress per se, you draw die from stress related illness. Now, we all have our biological potentials. Some people are destined to one day die from cancer. Some are going to die from heart disease, some will get Alzheimer’s.

And it depends on your genetic makeup plus your environment. But stress work worsens this and makes what should be late life illness. 70s, 80s, 90s, and they, these conditions begin to appear as early as the 20s, 30s and 40s. And so you’re not going to get out of this thing called life alive. But you can put off the things that degrade you. And there’s what we call lifespan. That’s how long you live, but there’s also a health span, how long you’re vibrant. You want your health span to almost match your lifespan. Okay? Now if you look at people in Okinawa, they have the longest lifespan in the world.

They live to an average of 84 years of age. Centenarians are common people that live to be a hundred. Many of them are doing this slow jogging thing until they’re into their hundreds. And I’m not kidding. But the thing that’s really cool about these people is their diet’s good, but they live in elevation. They need to climb up and climb down. This is, this is zone two, zone five stuff. And their bodies are always under stress. But here’s the thing about the people in Okanawa. A lot of them are agrarian, meaning they work on farms. If they’re going to die at 84, many of them are working until they’re 83.

So the difference between your health span and your lifespan, you know, it’s a difficult life when you’re confined to a walker or wheelchair. You’re on oxygen, you depend on others to take care of you. You’ve got to be in a care facility. You want to minimize the time that you have like that at the end of your life. And this should motivate you to do the things that I’m talking about doing. Now let’s talk about stress for a second. Stress relate releases cortisol and other harmful chemicals and it attacks your immune system. And so one person who has bad stress will get one disorder over a period of time of exposure to stress, and another might get something else that’s very serious.

But the cause is the same. They don’t manage the stress. One of the ways to manage the stress without sitting in a psychologist office is exercise. You increase endorphins and dopamine, your feel good chemicals, and they often have called this, you may have heard the phrase before in the 70s and 80s we used a phrase called runner’s high. It’s a good high. You can’t get it. Well, you can get addicted, but you’re not going to get addicted in the pathological way that’s going to bring you harm. And so you really want to be doing these things.

Now there’s other things psychologically, and I’ll cover this in a later video. What can you do psychologically to manage your stress? I’ll just give you one thing here today, okay? The Bible is very clear on this. Let go and let God control what you can control and leave the rest to the Lord. What can you control? And that’s just one approach. But I didn’t want to leave you empty handed handed in the psychological domain. But exercise is the best thing for all, cause mortality. And now I’m giving you a specific. It elevates the feel good chemicals, it stimulates your body, the blood flow is better.

So things like arterial sclerosis, which causes heart disease, that is put off to a much later time in your life if you’re doing this regularly. Well, dude, what if I’m sick? Well, you don’t work out, take care of your body. Now let’s talk about the final component on the physical side of things. Sleep. The longer you age, the more you’re going to have early awakening interruptions. For some men it’s an enlarged prostate and they got to get up and they got to relieve themselves. But for people across the board, we have a harder time getting to sleep when you get older and staying asleep.

Now, don’t exercise within two hours of bedtime, don’t eat within two hours of bedtime. But what I’m telling you is exercise on a consistent basis. The research is so, so clear. You spend not more time just asleep, but you spend more time in what they call REM sleep. REM is where you’ll build the muscle from your workouts. REM is where you’ll have restorative curing because the way that your body works, when you work out, you do micro tears in your muscles and you must have good sleep to recover, repair, rebuild. And so you can build a little bit of muscle size, which we know is good for things like diabetes, by getting proper sleep in conjunction with exercise.

And you’re saying, well what should I do? Just go to sleep. Exercise tends to take care of the rest. I never, never, never, never would ever use narcotics. Now I can’t tell you what to do. And I don’t mean illegal narcotics. I’m talking about over the Counter narcotics? Never. Because what that does, it shortens the amount of time you’re in rem. So you might get your eight hours, but you wake up feeling you never went to bed. Alcohol does the same thing. That’s why you really need to limit your alcohol intake particularly close to bed, because alcohol will put you to sleep, but it deprives you of rem, which is basically stage three.

And it causes early morning awakening and then the degradation on your cells the next day. The lack of motivation that you’re going to have to take care of yourself and engage in healthy activities is lowered. Alcohol is bad news. You know, I was telling someone last night, they asked me, well, Dave, when’s the last time you had a drink? I honestly can’t remember. I think it was March of 2024. And I sat down with some friends and I had accomplished a milestone and I had a beer. That will never hurt you. It’s the three and four beers on a continual basis.

So sleeping, some of you are programmed like I am. Six hours, you’re fine. I’ve always been that way. Drove my parents crazy growing up. They thought I was nuts because I was up before they were. Most people, when you get older, seven to nine hours is the range and everyone’s different. And you have to gauge how you feel by how much sleep that you actually need. And then you need to do it regularly and preferably at the same time because you need to train your body clock in your circadian rhythm. It’s time for bed, it’s time to wake up.

And most days I wake up without an alarm clock. Now, if I have a really important meeting, let’s say I’ve got to do an interview with someone from Europe and I got to be on that phone at 6:00am yeah, I’m going to set the alarm just to make sure there’s no mistake. But generally, most days, same time, within about 30 minutes I wake up. So that these are some things that I thought that you might find useful, that you can begin to apply. You can also send me questions. I can’t answer medical questions, but I can answer questions that can basically overlap into your health with regard to sleep and exercise.

And then we’re going to do some things down the road with what we call stress management from a psychological coping perspective. And I’ll have a lot to say there and I know a lot of you will have questions at that time, but I’m just going to leave you with this thing. Let go. Let God control what you can control. Be consistent and believe in yourself. Consistent effort wins out over talent. I learned that pretty early on in athletics, really learned it in coaching. Just be consistent in what you do. And if you started this today, in six months you won’t even recognize yourself, neither will anyone around you and they’ll say, oh my, what have you done? And your psychological well being will be greatly enhanced.

Your self esteem, your confidence will grow. So I hope you found this helpful and I would strongly recommend that you start today. The devil’s favorite word is tomorrow. Procrastination is how you get destroyed. Ah, I’ll do it tomorrow be okay. You need to make what’s called a one second decision. And that phrase actually comes from David Goggins. If you don’t like the F bomb, you’re not going to like the listen to him talk. But he is brilliant about self motivation, staying on task, pursuing your goals. I don’t recommend any of you try to do what he does physically.

The man is a freak of nature in terms of his skills and there’s no way that you should even think about approaching that. But his philosophy of I’m so tired, can I go on? I make that one second decision right there. I’m going on now. I will tell you this. When you’re doing what I have prescribed for exercise, when you get to, I don’t know if I could do another one, that’s a good time to quit. And the same thing is true when you’re not in zone two but you’re in zone five and you’re doing hit training and you get that, okay, I’m done.

Don’t go to where you’re keeled over and they need to come and rescue you from your driveway. Don’t do that. Go into where you are comfortably exhausted and you need a rest and then you come back and do it again. Don’t be a hero, don’t be David Goggins. But you can make one the second decisions. I might have an extra one left of me. Yeah, it’s my one second decision. Oh, I did it. I hope you found this helpful. Hey, check out our newsletter at the common sense show.com People say, Dave, you do lots of things every day and I.

It’s hard to keep coming back. I know. So once a day you can get an email from us that’s a recapitulation of everything we’ve done. All you got to do is go to The Common Sense Show.com, put in your email address on the newsletter link and you’ll get your update every single day. And the best thing is it’s free. And over 50,000 people say it’s a good idea. Thanks for joining us again. I’m Dave Hodges. This is the Common Sense Show.
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