Instagram teen accounts with automatic protections on who can contact teenagers and the content they can see.

Instagram teen accounts have contact limits on by default, so teenagers get messages from people they know, not strangers,

and default content settings.

Plus, teenagers under 16 can't change these default settings without parental approval.

So parents can help teenagers connect safely.

Learn more at Instagram.com slash teen accounts.

Welcome to the 1000 Hours Outside podcast.

My name is Gene Hirt, I'm the founder of 1000 Hours Outside.

And I've been looking forward to this for so long.

Gary Brecka,

the ultimate human is here. Welcome, Gary. Thank you so much. It's such a pleasure to be here.

Do you refer to yourself as the ultimate human? No, just my podcast and my media platform is the

ultimate human. I think we're all trying to be ultimate human. So yeah, yeah, absolutely. So I was so intrigued about talking with you because the things that you talk about are so in line with what we're trying to do. And it's hard. It's hard to get kids outside. The statistics say the kids are on screens for four to seven hours every day, but they're only outside for four to seven minutes. And there's this huge discrepancy. And so there obviously are things that make it hard to get our kids outside, if it's screens, if it's extracurriculars, and so you are talking about how, if you want to be your ultimate self, your ultimate human self, that you have to get outdoors. No question. This is a huge part of what you talk about. So I would love to kick it off. You know, I try and be like not so heavy because obviously parents are already stressed and under a lot of pressure. So it's kind of like, well, if you don't, you know, if you don't hit the number, if you just get out a little more, it's really going to help. Right. But you specifically talk about getting outside in the morning. And you have this incredible program that people can take. I'll make sure I put the link. You've got these 10 modules. And then, you know, I mean, it's like cool. It's like growth mindset, learning new things. And you talk about morning sunlight in particular. And also you go through, like if it's 30 minutes,

that's great.

But if it's an hour, that's even better.

And if you can get to two hours of morning time outside, depending on your schedule,

can you talk about the cascading positive health effects from getting outside in the morning?

Well, the good news is that some is better than none.

You know, if you let's just look at what the big data studies,

blue zones, things like that have to say about circadian rhythms and

and sunlight in particular. And that is that, you know, if you were to look at the big

data studies, the blue Zone studies, for example,

...