From Sleep to HIIT: Complete Guide to Boosting Your Hormonal Health Naturally with Dustin Baker

welcome to FitMitTuro fitness podcast. In today's episode, I have a guest Dustin Baker. So without me telling full destination first of all, welcome to my show, Dustin. And if you don't mind that the little bit my audience who you are and what you're doing. Yeah, sure. Thank you for having me on. I appreciate your time. Like you said, my name is Dustin I am the president of a company called Bio protein technology. We make non synthetic alternatives to common prescription pharmaceutical drugs. Our big claim to fame is the product we may call bio Pro plus, which is a non synthetic alternative to human growth hormone treatments are our specialties really are and continue to be endocrine and hormonal products for individuals who are interested in optimizing their health, wellness and human physiology without necessarily injecting themselves or taking on prescription medications or prescription drugs that might change that physiology for the long term or put them at risk for any number of side effects that typically come along with those styles of treatments. So I'm curious to know like, what is what is like if somebody like doesn't know what is he eats? T eights like what it means and if HGH stands for human growth hormone, so men and women, their master hormone in our bodies is actually growth hormone. Okay? It's with men. We hear a lot of words about testosterone with women we hear a lot of words like progesterone and estrogen which are great men have testosterone and estrogen women have testosterone estrogen clearly in different levels which makes them biologically male biologically female. But you know, lesser known fact these days is about growth hormone but it's it's the hormone that is responsible for your metabolic function for wound healing for sexual function for the skin, how your skin looks skin cells. It's a chemical catalyst that creates a cellular change in your body. Unfortunately, it decreases every single year after you finish puberty. So as soon as you finish puberty begins its decline, typically around one to 2%, potentially per year. And then in a little bit more rare cases you can be at a decline of about 50% By the age of 35, which is typically why people wake up you know, 4044 years old and start feeling a little different, not exactly as spry or as energetic as they once did. And that typically can be related to a hormone decline. So how what are what are kind of signs so how you can how you're going to be fine? I'm 42 years old, so I'm I'm curious to know, like, What signs do you have for how you get diagnosed? If you have lower limits? Yeah, sure. So typically, the first signs of a hormonal decline I mean, we're all going through it okay. But the signs that are something maybe you should take be aware of are actually the depression and anxiety are they are many times situationally based, right? So there are things that occur in our lives, but we are more prone to depression and anxiety when we have things like lowered growth hormone. lower energy levels is a key indicator, lower sexual drive and function. Sexual Dysfunction is a key indicator. Even things like sleep disturbances where you're you're lacking getting the appropriate amount of sleep, which is a horrible cyclical negative thing because you have to have optimum sleep to secrete optimal levels of this hormone. And even things as simple as what we call stress, fat. just it's just a term we like to use, but subcutaneous fat, stored around typically your midsection, hips, things like that, which are indicative of higher cortisol levels or just stress and lower hormone levels such as growth hormone specifically. And is there is there like, how you get is there something you did with the blood test or or how you get tested? If you like that? Yeah. So these days, you know, I'm in the United States. I'm in Florida, so hormone clinics are basically everywhere on every corner of the street. You have like a Starbucks McDonald's and growth hormone clinic. And so you can go to any one of these clinics. A, potentially a general practitioner would maybe call out for these types of tests, you can get a typical blood panel. So normal hormonal blood panels is a normal thing we recommend everybody get them. However, when you're testing for a hormone, like growth hormone, you actually have to specifically ask for a test. So you're going to be looking for a biomarker called IGF one insulin like growth factor number one, and what that is, is it's the actual metabolite. It's the end result of growth hormone itself. You can't actually test for consistent levels of growth hormone, specifically, because it's a what's called a pulsating hormone. It goes up it goes down depending on how you spread or sleep and all different other types of factors. You actually have to test for its direct metabolite, the end result IGF one, and that is based on a numerical scale of where your level should be depending upon your age. And then if you are low, you know, then you can start looking at what kind of options are available to you. There are several on how to optimize those levels to get back to feeling a little bit better about yourself. So you mentioned about versatile thank you that's like something like we are not I live in Italy and and it's not like it's not yet some huge thing. Like obviously there is a lot of people are talking about home levels, but it's not still like I probably don't have Starbucks here either. Too many so or so. It's all kind of stuff. It's kind of coming a little bit after and obviously bigger cities but but it's it's still like we don't have fortunately too much like a passport or these kind of drugstores or hormone Was this what what you you have already there, but that but you mentioned those opportunities or how to improve it. You said that there are several ways how to improve it so bits polar like if you start like better natural ways, which are natural ways, the cheapest, fastest way to improve hormonal function and human beings is to get an appropriate and adequate amount of sleep. So I can only relate here to you know, the American studies because that's you know, what I read and have to pay attention to, but at least here in the United States of America and Americans that are a bit different, you know, health decline, I think, and then several other countries around the world, but in America, I think it's something like 68% of Americans have some sort of chronic sleep deprivation, meaning they're not getting adequate amount of sleep, okay? And so you have two very important sleep cycles in your body. You have slow wave sleep and REM sleep. Those are the two most important I should say you have other cycles, but those are the two most important. Now, the reason why they're important is because during those sleep cycles is when you actually are recovering. As a human being that's where 70 to 90% of your hormonal secretion naturally occurs. So if you are inhibiting those sleep cycles and their deep sleep cycles, if you're inhibiting them in any way, you are going to automatically inhibit your body's natural ability to secrete those hormones. So if you are living in a constant state of stress or a constant state of sleep deprivation, even if it's just, you know, not as much as you think you are automatically going to inhibit those sleep cycles. So if you can improve those, and you can do that very simply by improving what we call sleep hygiene, your sleep environment, the time you sleep, limiting things like alcohol or sugars or different things before bed. Certain sleep temperatures, so actually, it's proven that you know, human beings I believe, and I don't quote me specifically on this, but I think the appropriate sleep temperature is like 68 to 70 degrees and so different things like that can improve your body's ability to get into these deep sleep cycles, which will then automatically I mean, literally overnight, no pun intended, improve your hormonal function drastically. I mean, we like to say, getting appropriate for somebody who has inadequate sleep getting appropriate sleep for the you know, first time is basically as close as you can get to adding a steroid into your life or a performance enhancing drug. Yeah, no sleep is it's something like I I'm my wife is always telling me like that. What I want is like, am I am I getting old or maybe it's about that but I tried to get to sleep into a bed every single day, same time prioritizing my sleep to get my at least seven and a half, eight hours sleep and am I sleeping like with obviously with having a good mattress? Good pillow and those sleeping conditions and that they are they have to be they have been a game changer. I feel very energized like a lot better than earlier. and obviously when there are situations in life that you do are going out you can follow your normal written you consume some alcohol and how much is that affecting? Like obviously we have. Many of us have these kinds of sleep trackers if you're looking what what kind of how it's affecting even small amounts of alcohol like you'd think that one or alcohol destroys your sleep. absolutely destroy your deep sleep. You might be unconscious right? So you might be asleep, but you're not getting good sleep. It's it's quite eye opening. Yeah. And yeah, obviously those like what do you like? It doesn't mean like even those sleep trackers Of course they might say that you didn't have a good sleep, it doesn't mean that they are always accurate. But always it you get a pretty good understanding like what is how much is affecting what is affecting and what kind of trends are happening like what foods you are when you were eating what kind of foods if you're consuming alcohol, and then in the long term, headcase benefits and that I had in my podcast, sleep Dr. Shelby Harris and see he actually said like all these like, I think most of us we have heard about these techniques like blue light, avoiding blue light or going to bed same time. But one thing would see mentioned what was interesting for me was was morning routine like we most of focus on morning routine and or evening routine, what do you go do close to your bedtime? But she said that I actually what helps most and, and is starting your day like that if you wake up, for example, six o'clock in the morning to get the right away. The first thing like a really light like ideally it would be sunlight, but if you're living in a place that 6am There is no sunlight, even some kind of like lit light or or bright green light or something that is vaguely waking me up your body that is causing you that you are then your body's awake and you are actually falling asleep earlier and if you are having trouble to fell asleep and obviously things like being outside, doing some kind of physical activities, ideally, outside those have been, for me the best ways to improve my sleep quality. Yeah, I've heard very similar things. I think there's a lot of studies to show that early light exposure especially on actual daylight is very specific to improving your circadian rhythm. So your body is prepared to go to sleep. So when we had I had my first child, we were having and I think we just didn't know but for anybody that has kids, they understand how hard it is to get them to sleep sometimes or sleep through the night. So at that point in my life, we lived in a home that didn't get a lot of natural light. So we may tried to make sure that the kid was outside every morning sunlight absorbing and getting into sunlight to help improve their sleep cycles plus you know, keeping a kid inside all days is not cool either. So just trying to expose her to more NAT more actual daylight natural light earlier in the day throughout the day to help them improve their circadian rhythm, which is a circadian rhythm is literally you know, your body's cycles, your body's sleep cycles specifically for that purpose. So I have heard that as well. And I think that's important. I like to make sure that I go out when I'm reading or you know, getting on my emails early in the morning I do it. I'm very lucky on my front porch. The sun goes east to west so I'm able to watch you know the sunrise or shortly thereafter and catch it as it continues to go over the house. But yeah, I 100% agree with that. Yeah. So what else do they sleep? What else? Waste? So I know you'll agree with me on this and I'm sure you've talked about it constantly on your show, but so you can actually spur the secretion of growth hormone specifically with high intensity interval training. So exercise. So you talked about that a few seconds ago about how important exercise is specifically outdoors. High intensity interval training, which is fast. We will call it extreme but I'll say extreme bouts of physical activity when we say extreme, that would be you know, 70 to 80% Sometimes if not 90% of your total maximum output for short bursts of time with equal adequate amounts of rest thereafter in between each round. So that actually has been shown to increase the secretion of growth hormone specifically post workout so you can literally that's another free tip on two things I mean that are going to help you out you're actually going to get your exercise in but you're also spurring your growth hormone production. Instead of like, I'm not aware of I got this I've heard heard about high intensity interval intensity training but how what are your thoughts on on if it's like a heavy weight lifting like intense weight lifting or doing some other sports like for example, being intense tennis or doing some other other sport what is like kind of the same effect that you don't need to go to high interval training doing like some jumps or something but it's it's as some kind of ad browsing what you mentioned about your heart rate or something like it's pretty close to like kind of if you bought a watch, it's like to join for on intensity. Yeah. So when it comes to interval training or high intensity interval training, I think typically people think about like Sprint's and bodyweight type stuff or you know tennis is exactly that tennis is for anybody who doesn't play tennis tennis is probably one of the most exhausting kind of Sprint sports. I think tennis is phenomenal. And that's great. That's exactly what it is. However, I think, thinking of it from a sense of weights as opposed to bodyweight movement or sprint movement. is selling yourself short. So intensity doesn't necessarily mean the weights or non weights or whatever that is intensity means the amount of volume that you can move. So the amount of weight or movement you can do inside a set time period at X amount of output. Level, which would be you know, like we said, 7080 90% of your output level. So, whether it's weighted super heavy squats, or whether it's sprints, which is just running, right, it's the amount of effort you put in inside of a given timeframe, meaning if you give yourself 20 seconds worth of work followed by 4040 seconds worth of rest, it just has to be 20 seconds of high output, right it has to be it has to be a high output. The good thing about when you do add weights to that equation, if as long as you're doing them safely and maintaining your form, right, that's where things get out of control is when people start adding weights for at high intensity is that they're falling starts to fail and they're they start to lose that quality of movement, which is how people get hurt. But the good thing about weighted movements in a high intensity environment is it gives you very specific quantifiable metrics to show your improvement. What I mean by that is you have a very specific amount of weight that you're lifting for a specific movement. And you have a very specific amount of reps that either you're attempting to beat meaning the first week you're doing this type of training and you're getting 10 reps at 100 pounds for just throwing numbers out here right. And then a week or two weeks later, you're getting 15 reps in the exact same amount of time at that exact same 100 pounds. You can see that in two I don't remember if I said two or three weeks but two to three weeks you're seeing an improvement of an additional five reps which is an extra 500 pounds that you moved in the exact same amount of time. At the same type of intensity. You've been shown that you're as a human being you have improved and those type of improvements are indicative of pushing your body forward and that is the type of intensity that you're looking for. Because that type of intensity is what literally improves your body and you're able to measure that very specifically you can do the same with sprinting. Because you can choose distances and then you can keep times right so it's high intensity works best. Regardless whether it's running, playing tennis or lifting weights. It works best when it's done in an environment that maintains quantifiable metrics meaning you have measuring sticks, you have things you can measure to show improvement. But also, what I think is even less or thought about is to show a degree regression is what I should say. if we're talking about an aging population, myself included, sometimes when you're the purpose and why it's so important to measure and have quantifiable metrics, especially when we're pushing towards high intensity interval training or any type of workout is because as you age, you will naturally not have the abilities that you had and I'm not saying drastically but you won't have you won't naturally have the abilities you had 20 years ago, it's just life. Okay? It's physiology, no one's gonna No one can beat the clock entirely. Okay. And so, by having metrics in place and understanding Sometimes, you'll hit a basically a point on the graph like an access point where your performance will regress instead of progress and then you have to relook at how you're training and audit your training to then get back to a state where you can continue a progressive state one of the smartest things I think I ever did, because I was very lucky. I worked in professional sports for a while and I was able to train with professional athletes, specifically American football. And those are incredibly great athletes, especially when you're talking about intensity of movement, volume, all that kind of fun stuff. Anyway. To our workouts and lifting with these guys may have worked for me in my late 20s, early 30s But as I get closer to 40 and I'm right there, I do worse at two hour workouts now my I can do the same workouts but I look worse, I feel worse and I don't have the performance I used to so it takes a lot of a lot of humility to the look at the workouts that you're doing and then audit them as well so you can maintain progression and not regression. Oh yeah, no, that's very, very true. And I feel it to like what you just mentioned about yourself like that earlier in 20s. Like my background is I was professional ice hockey player myself and to our workout was still kind of like even short one and now I feel like that if I get the one hour good workout, that's maximum I can do like yeah, let me ask you a question. Do you still I'm assuming I know the answer. But do you still even maybe recreationally play ice hockey? Yeah, I do. I I'm still I'm still ICP referee in pro league. So So I still gotta keep up not at the same pace anymore than those top athletes but I'm still on the same field. Yes. When when you're playing with your pals or in your you know your league Are you are you guys doing full contact? No, no, no. Okay. That is something I wouldn't I wouldn't do any more like I don't have any issues with physical contact. But if I know that if I'm was probably I'm, I would be one of the fittest and strongest guys there. But with the playing with the physical contact at this age, you know, it's not the same thing as it was like 20 years ago. Now if I fell somewhere I hurt my shoulder. Earlier I was just I would get up I would be okay. And now I feel like that it takes like three four weeks to recover. Plus then I'm kind of bit scared. I don't need to hurt myself. I enjoy doing it. I enjoy playing it. And if you play your game, someone you know, who haven't done it maybe ever in their life or do it like it's physical contact at this point. I don't need it anymore. I agree with you. And I figured I would I would get that answer because the amount of time it takes to recover I know a lot of people have never played real contact sports and what happens is, after a game you can feel like you get hit by a truck, right like and as you age, those recovery days take man I'm a combat sports guy. I'm more of a hobbyist now but I do MMA and it will take me I mean on Fridays we spar and I'll train for a couple hours and I will be completely wrecked for days afterwards. Were when I was a younger guy. It's like yeah, you get back up the next day. might be a little you know, a little rusty but you skated off it that's exactly as well as asking you that that's exactly the same Exactly. That's exactly hormonal decline. it's just it's understanding that and auditing your performance as you age in some of those events that can help you again to progress and not regress but i i figured when I heard you're a nice ACA guy, I think you know exactly what I was talking about, ya know, it's and that is that is the hardest thing to understand. Like when you are eating that, you know, maybe your mind in your mind if you are you are doing MMA, you know, you know exactly what you should be doing. But then you know that even your brain knows what you should be doing. But, but it's not following or is that as quick as it used to be? Or it's ending like the weight lifting weights or whatever sport you do, and it's not. It's not the same as it used to be and you just somehow you got to accept it. You can still work on it. But it's it's still it's totally different. Especially like you mentioned recovery times. And if you get like those kinds of like, injuries or something if they happen, it's not like that. Next day we are put to go it takes a lot longer now to present. So this is good, good way to talk about that a little bit about recovery as we as as that is something that is that that's that it's that hormone effect to recovery as well. 100% Because that's what the actual primary driver of that function is. So it's important to understand what hormones really are like so, hormones are simply it's uh, they're just chemicals that your body creates to cause they're called catalytic chemical catalysts. Catalyst just means triggering of a change, right? So there are chemical catalysts. They're created in your body to trigger some sort of a change and that change is a cellular change everything in our body is made up of different cells, right? And they have to be triggered to operate. what I mean by operate is cells die off every single I mean every second, I mean, I mean, on countable innumerable amounts of cells are dying off and and and then new cells are being split are different. That's called differentiation. When cells multiply and they replace dead cells. That's called multiplication and differentiation. So cells split literally from one into two and then they continue to split as they die off and they replace them. So what hormones do specifically that we can continue on the growth hormone train is a hormone is secreted by the pituitary gland to the bottom of your brain, and then it gets sent to the liver, the liver, converts it into what are called growth factors. We spoke about one earlier called IGF one insulin like growth factor number one, which is its direct metabolite, and what growth factors are they're called protein cytokines and they are cellular signals. They are then sent out into the blood to trigger the cellular functions we just talked about. The one of the primary functions that people are really like to talk about that's real fun is you know, muscle cell differentiation and multiplication because muscle cells in order to repair to grow, they have to split they have to multiply and they have to take the place of dying of dying cells are dead cells, that that growth factor that causes that that change is IGF one insulin like growth factor number one direct end result of human growth hormone. The issue with aging is that because the hormone declines and continues to kind of snowball and decline more and more and more, that automatically means that the cell triggers those growth factors that are being created from the conversion of the hormone are going to go down along with it. So, if you have a specific rate of decline of cells die off so cells are dying off, and your as you age, the amount of replacement cells are going down. That means you're not replacing the dying off cells as much as you used to. And as you age, that number goes down and down and down. So your rate of cellular decline, outweighs or out numbers, the amount of cells that you're able to replicate to replace them. That is literally aging that leads you to death. Okay, so when we're talking about recovery, we're talking about literally replacing muscle tissue or even wound healing right like the it's a growth factor that triggers the cells in your skin and in muscle tissue and in literally living tissue to regrow and replace. to scab to heal an open wound. So when you're talking about muscle recovery for workout recovery, the lower the amount of growth factors that you have to trigger cellular regeneration to replace muscle cell tissue etc. will go down which means the amount of time it takes to recover will go up. So that explains when we were just talking about, you know, feeling hurt or how many days and you know, it takes this what used to take a day takes three weeks. That's because the rate of cellular triggers that you're creating in your body goes down along with the hormone so that that hormone is literally the crux it's the it's the linchpin of how your body recovers know that it makes made so that He sent His hand and it's not it's so that's why all like older you get longer you need to recover and it's it's a same way like when I was a younger, professional and and looking like an older guys like they were first guys to do their like their recovery things and they were first ones doing warm up last ones leaving the hockey rink and and also like really talking about like, you know, I don't like drinking that much anymore prioritizing sleep and I was thinking like 20 years ago in 20. Is that looking at that? Were like those are the old or what would they what are they doing and now I understand it like it's it's when you are young or you don't understand it like that it takes so much more effort actually to keep up with the younger ones. Plus also obviously, like you mentioned recovery and and even maintaining your physical level. It's it takes a lot more effort than it took earlier. Yeah, I mean, I mean yeah, I couldn't agree any more. That's just that's just the way life is it's just how things are reprioritizing things like warm up and and cooldown is what's what's the crazy part. Like mentally like thinking and I don't know if I've ever like verbalized this before but with the crazy part is it's just funny. It's kind of like what we call Murphy's Law over here, which is you have when you're younger, you're 20 you have a lot more time to devote to warm up, cooldown, stretching, but you never do it. And then when you're older and you're in your you have a way less time to do any of these things and then now it's like you know if you had I just done these things earlier, it would be huge because you couldn't pay me You couldn't pay me years ago to do you know proper warm ups stretching. Now I have to stretch every morning and I had to put a little routine together because I'm in so much pain after, you know, a Friday sparring session because it's, you know, it's just it's wreaks havoc on your body and I gotta sit on the floor and stretch because I'm an old man and that's just part of that's just part of life. Yeah. Yeah. Is there is there some what are what what kind of tips you have for recovery and when we are getting older is there what are your favorite advices you want to give? Man you know, I that is a really great question. And I don't think I've ever actually been asked that question, which is I may sound surprising, but I really never have. So as a recovery. I'm a huge sleep guy. And I used to wear the wearables and I do the company that I that I own and run does make sleep products I'm a big proponent of those the sleep products that are that are made and used in a way that you know don't mess with your your actual human physiology. sighs I'm a big sleep guy. I think tracking your sleep. I don't really do it as much anymore because I understand my sleep cycles but I think someone should commit to tracking their sleep for a while I did it for I did it for almost exactly a year, tracking your sleep paying attention learning. It's just like working out right like testing certain things but really learning your body how it responds when it feels good when it doesn't and giving it I say these terms a lot because I think they're very important but attaching quantifiable metrics to those things. So sleep is number one really prioritizing it is absolutely number one, understanding what good sleep feels like what you know what your sleep cycles when they engage what time you need to go to bed what time you go that's my number one thing. I think sleep is a really, really, really big deal. I think people and again, I'm speaking from somebody in the United States and we have a lot of chronic illness and a lot of chronic. We use the word chronic over here all the time because it's just constant. We go through and stay a ton of Americans are a large majority of Americans are chronically dehydrated, meaning they just don't drink enough water and water is the is being dehydrated is the fastest way to decrease human performance and decrease and increase the amount of time you're gonna feel sore or tired, etc. Again, being too low being sleep deprived, being dehydrated spikes a different hormone in your body. And that hormone is called cortisol and cortisol stops. All the good part. Let's just keep it real basic all the good processes in your body and only it puts you in a fight or flight zone. Okay? It's it's important to have that hormone but you never want to live in that state. It's an elevated stress state and you don't want to live in that state that shuts down everything. So sleep, hydration, and what we'd like to say is especially with athletes, again, I live in Florida. So it's hotter climates, it's humid. There's a lot of sweating with athletes. So we like to say about an ounce per pound of body weight a day. I think normal people probably can get three quarters of an ounce per pound of body weight, which might not sound like a lot but if you do the math, you'll you'll really see how much water you're not getting. And that's very, very important. And then I do a morning stretch routine. I haven't done it forever. It's hard to commit to because it's very painful but it's very effective. And the long term benefits stretching just like working out is well I think working out gives you a faster gratification than stretching but stretching is probably the least immediate gratification tool, but probably the better tool. Long term and my best advice for people who do not stretch which is I'm one of those people and have to be forced is just keep it simple. Keep it short, and just keep it to something you can actually commit to and perform every day. A plan always looks really great on paper but the best plan is the plan that you actually execute not just you know put on your wall and hope to get done. Yeah, no, I love those and water water especially like obviously sleep is sleep is something but I think most of the people know water. It's like, you know it's important, but it's that for how it's affecting for recovery. That's that's a very good point and I got to disagree a little bit with stretching like or I don't say that it's a bad thing. But if I would have to choose like that was something like what I when I grew up. It's like a 80s 90s That was the only thing like stretching, stretching, stretching and nobody was talking about mobility exercises. And now I'm a big believer of mobility. So what do you see the difference? What so what do you what are the difference between mobility exercises and stretching because to me, and and we probably are on a couple different pages here but to me, stretching is mobility mobility is stretching because I'm Vince please explain it tell helped me understand your differences between stretching and mobility exercises. Stretching is like kind of static stretch stretching like that you stretch your hamstrings by its absurdist whatever, and that mobility is kind of joint mobility where you try to increase range of motion on let's say on your ankles, knees, hips, soldiers, but it's kind of like active motion like that. Let's say that for soldiers you would do arm circles or finding some exercises or angle like that how you there is no like stretching is kind of for muscle and you are stretching your muscle and mobility these kinds of four joints. And what I have seen like working with the people like that often the biggest issues is like if you have lower back pain, you have knee pain. The problem is often not like for example lower back pain. Majority of the people get lower back pain from lack of mobility on their hips, and doing some hip mobility exercises. It's affecting or it's helping to usually to fix your lower back issues or if you have for example, knee issues. Often problem is not that there is something wrong obviously if you need surgery for your knee, there might be something wrong with your knee but where it is coming from it's kind of finding the real reason what is the what is the problem and are often for example with knee pain. The issue is lack of mobility from your ankles. So that is says that there are simple tests but you can measure number one, what's your number one mobility exercise for increasing the flexibility of your ankles to then alleviate knee pain, knee bend asking for a friend Yeah no I I'm angle you can basically like I just if you go to YouTube look, ankle mobility test. It's basically just on attorney and moving forward backward. Or then you can go like a downward talk by guy it's kind of like it's it's almost like an ankle it's more like a kind of stretching if you stretch your calves. It's you are doing actually same time you are trying to improve your ankle mobility 100% We're talking similar languages but yes, maybe I agree with you. It says for me like doing those kinds of activities like a rotational stuff for your back and spine instead of like was I at least here in Italy? I don't know how it is in in states but if if I say to stretch, it means for majority of the people, it's established that static stretching No. I know you're saying I get what you're saying about mobility and stuff. So you're we call that and again we do call it mobility exercises but more of a dynamic stretch a actual Yeah, yeah. I know what you're talking about. 100% I can't say that I get enough of that done because i don't i I've just been working on static stretching right now because I am I am just the the I am not the best when it comes to recovery. I'll be honest with you, I am the best for painful intense intensity of exercise and getting those things done. Like I said I was the first person to say it. The investment in the recovery afterwards is harder than the workout to me itself. 100% Yeah, no, it's I struggled with myself to like it's not like if I would need mobility or stretching mobility is a good thing like that is something like what do you put do part of your warmup or if you go like, if you go to gym, you know you have let's say that you grew up, you have a maximum working on maximum strength or your maximum speed where you have to have longer rest time. So during that race time, you could be doing like that is what I have been working I have an issue with my wrist mobility and all my resting times I do because mobility, good mobility workout, it's you have it's one to 10 minutes you don't it doesn't take forever and if you have especially if you have some kind of mobility issues, when you know which area is your issue, work on it because mobility is not that you have to do it like hours or even 30 minutes. It's a good workout. It's like one minute and you could include it as a part of your warmup or doing between the sets or even if it's a one minute after your workout part of your pull down so you get at least addressing those where you have some issues to start making because it's like everything when you practice it and you do it more often who's that is more important with mobilities do it not long at the time but doing doing it very consistently. I mean, that's great advice, actually, is to put it in between your rest sets and just you know, pepper it into your actual existing training regimen. I love it very smart. No it was I wouldn't I wouldn't like it and that is example with the status static stretching. I wouldn't do like if I'm doing some heavy benchpress I wouldn't do statics, static test stretches between my sets, but mobility mobility exercises that is not affecting at all Yeah, very cool. All right. So tell me a little bit about then Tosha what what your company's doing and of course we have been talking about natural bass and but obviously there is a supplementation and what kind of supplementation what supplements are helping with that growth hormone and what your company's doing. Yeah, so I mean, there's a few options for individuals who are looking to increase hormone levels the the very common way and again, I'm gonna speak from a guy who lives in the States because that's who I am and that's where you know we do most of our business we do. Do a fair amount of business in the Europe and Asia as well, even in Africa, but there's a there's a couple different ways that people attack the growth hormone decline issue, the first of which is literally a synthetic hormone replacement, where you're gonna go to your physician, you're gonna get checked out, they're gonna say, Hey, you're low in IGF one, you're low on growth hormone. We're going to give you a synthetic hormone injection. So you're going to inject typically with growth hormone, it could be daily and it could be, you know, every other day every 72 hours, but you're going to inject a literal synthetic replacement of that hormone to offset your body's natural decline. That drug absolutely works. It's been around since about 1968 is really popular in the United States, China, Russia. Especially in the performance, performance athletics world. The the issue with that and again, I can only speak from the states is that now it's become extremely highly regulated for probably the last 10 plus years, which in then leads to legal issues and then that leads to extreme levels. of costs. So in the United States, depending upon where you're at, that Treatment can range anywhere from typically around three to$10,000 US dollars a month. Okay, so you're looking at, at the highest level, about$100,000 a year at the lowest level. What's three times 12, you got 36 grand, 30 grand a year. That's a lot of money. The average American only makes I think, like $36,000 a year. So that's an entire typical average income. So it's not exactly the most popular treatment now also in many parts of the United States. It's illegal to be prescribed for hormonal decline for a into anti aging athletic purposes. So that's, that's where that lies. It also comes along with a lot of potential risks, side effects, from carpal tunnel syndrome, to insulin sensitivity issues, to cardiac issues, all kinds of nonsense, it doesn't mean you're going to get those risks are Tuesday doesn't mean you're going to incur any you know, negative side effects like that, but it doesn't mean that you're not right. So, each individual is different. Then you have your your second option, which has been popular for several years are called peptides and peptides is a general term. There's a lot of different drugs that fall into the quote unquote peptide moniker or name. We will focus specifically on what are called growth hormone secreted dogs, which means it's a drug that you will take it's synthetically created in a lab. We call them compounding pharmacies here. It's a it's a synthetic amino acid chain that manipulates the glandular function in your brain. So earlier we talked about the growth hormone being secreted by the pituitary gland. So this this drug will will manipulate basically, think of the pituitary like a lemon and it's going to squeeze that lemon for as much juice as it can to create more growth hormone that comes with its own levels of side effects. You are synthetically manipulating the glandular function anytime you you intervene and human physiology synthetically, you again run the risk of certain types of side effects. Here in the United States, the FDA has sense of November of 2023. Put a ban or would they like all scheduled to they've listed the drug as what's called a schedule two which means a bunch of stuff, but basically it means you can't use the drug what's considered off label which is for anti aging, aesthetic purposes, etc. So that, you know, comes with its own issues. And then your third option would be the product we create which we call bio Pro Plus and all it is is where peptides create more growth hormone synthetically. And prescription HGH injections replaced the hormone directly Either way, both of those drugs are still going to have to convert that growth hormone into those growth factors we talked about earlier those cell signals. So the liver creates those hormones or excuse me, converts that hormone into those cell cycles. The cell signals are only proteins, there are there amino acid chains or proteins are naturally created. And those are the cell signals that are triggering the cellular differentiation or multiplication that we're looking for. So what bile Pro is, is we forget all about the manipulation of the glandular function. We don't replace the hormone we don't mess with any of your natural physiology. All we do is give you a non synthetic formulation of those growth factors. Those cell signals are called proteins. cytokines are just proteins directly. And that way you can trigger the same cellular function without ever negatively impacting your natural hormone function or endocrine system. So where are the other drugs? We like to say work on the left side of the liver, where they're replacing or synthetically creating that hormone? We're just going to give you the end result which is what you're after anyway, and because we're not manipulating any of that nonsense, there's no negative side effects are related to it. Your body just uses the cell triggers as needed. And then anything that's leftover from the formula that your body is not using is just simply excretes whether through urine or sweat, and there's no negative effect on this is called natural. Excuse me. This is called negative feedback loop but there's no negative effect on your natural hormone secretion. sounds very interesting. So how people can get your products get in contact with you. So yeah, so if you're here, if you're lucky enough to be in the area, and we do have physicians internationally. I know you said you're Italian. I'm not sure if we have any I'm originally from Finland. I do live in Italy. Now sorry, I we do have a I do have listeners from all over the world and I listen Yeah, no, I'm originally from Finland. So it's not my it's my English is my second language. So it's not my first language says you probably hear so. But I do. My audience is from all over the world. So yeah. So the US is listening if you're lucky enough to be in an area where we have clinicians. Clearly the most, you know, the most populated area physicians we have here in the United States. You can get our products from any one of those doctors. They carry them right there on their office, they they you know, they provide them directly to your patient. You leave that day with it, you're good to go. If you don't live close to one of our actual clinics or providers. We have built the online platform where you can go to our website and you can order directly and we do ship internationally. There's only a few countries that don't like us sending them things. But most of Europe is good to go and actually a lot of Asia is good to go and Africa is actually very good to go. I think most of the issues occur in Eastern Europe, like countries like Russia, and actually South American countries like Mexico and some of the other ones further south. I can't remember the name but other than that, for the large majority, we're able to ship to many different nations that you can get it just a few days we shipped to Australia, it takes like four days for six days. And what is your website? It's the file. Yeah, BioProject tech.com and bioprotintch.com and then if your social media fellow, you can check us out on the Instagram it's exact same name bio protein tech at bio protein tech. So at symbol bi o p ROTINTCH. We'd love to have you as part of the team come check us out. You got any questions? We are you know, we're here to help out. Perfect. will add links to show notes and thank you for coming to my show. I love you. Thank you for sharing your wisdom and thank you perfect, thank you so much. People are gonna think I'm an idiot. I didn't catch on to a Finnish accent and I was like, I guess this guy's from Italy. I was just, ya know, it's, it's, you know, it doesn't matter. I happen to live here now for almost 20 years. So where are you at in Italy? Close to Botswana is like a South almost Austrian border. Okay, okay. Good to know. My my wife. I know some Americans know the Dolomites. It's I lived in on the Dolomites. Okay, all right. I'll have to check with my my wife. Her family is extremely Italian. My my grandparents on her side are literally, you know, yeah, they barely speak English. They're very Italian. But I'll have to check with her off to ask her about that. See if she Oh, this is actually it's a German speaking area like my wife is Italian but speaks as a first language. German so okay, it's a two. It's like a in Canada is Quebec is France. Good? Yeah. Here is a German Italian area. A beautiful area of tourists and if you ever come to Italy, I can only recommend to come to South Tyrol. I'll have to tell her about that. It's very interesting. All right, man. I appreciate you having me on. Thank you so much for your time and I appreciate you coming to talk to you soon.