You know, I talked extensively about diet and intermittent fasting and proving your health,

but today we're going to talk about three additional things that are so powerful

to fix your brain, to fix your sleep, to help you live longer, to help you be healthier.

Now, these three things I'm going to talk about relate to epigenetics, which are above your genetics.

So are the things that you can do to turn on and turn off certain genes related to improving your

health. And another purpose or function or action of these three things are a term called a

hermetic effect. And this relates to giving a kind of a small dose of stress to create an adaptation

to create some powerful benefits. So the first two actions are a combination of two things, cold

and heat. And if you combine those two therapies together, it's called contrast therapy.

Now, superficially, it's going to help your circulation because you're creating a

vasodilation and a vasoconstriction effect, which increases the circulation and basically

communication to the whole body. So anything that you can do to increase communication in the body

will help you in amazing ways. But specifically, I want to dig down into

there's two proteins that are involved with heat therapy and cold therapy. And let's start out

first with the protein that's involved with heat. It's called the heat shock protein. So what is this

heat shock protein? It's a protein that gets triggered with various things, mostly heat like a

sauna, a jacuzzi, a hot shower, anything heat. It can also be stimulated with a fever. But there

are other things that go beyond just heat that can stimulate these proteins as well. Like fasting,

calorie restrictive diets, certain various phytochemicals and plants, hypoxia, like doing exercise

of higher altitudes, and even breathing through your nose. And so when you trigger these heat shock

proteins, you're creating a higher enhanced ability to repair, to rejuvenate, let's say from an

injury or even from exercise, you're improving the immune system, you're decreasing stress,

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