Ep. 198: Health, Supplements, And Digital Addiction W/ Evan DeMarco

welcome to the becoming superhuman podcast where we interview extraordinary people to bring you the skills and strategies to overcome the impossible and now here's your host Jonathan levy before we get started I want to ask you what would it mean for you to be able to double or even triple your memory and ability to learn so many people tell us that this skill would be absolutely life-changing for them but they just don't have the time they just don't have the time so that's why we have developed my team and I a five day memory mastery crash course where we go into all the fundamental neuroscience and the actual techniques that are used by the world's best memory athletes and world record holders it's a course that we value at $97 but here's the thing we are actually giving this course away completely for free all you have to do to enroll in the course is visit jl e dot VI slash five that's jl e dot VI slash five greetings Super Friends and welcome to this week's episode which is lovingly crafted thanks to a review from Mia heat one eight three six four I guess all the other Mia heats were taken in the United States of America who says title very interesting and informative five stars awesome show learned something new every time well thank you Mia for that lovely review and for those of you who haven't left a review I just realized we only have a hundred seventy three reviews and all my other buddy podcasters have like 300 600 a thousand so you guys are giving me like a review inferiority complex here I'm mostly kidding but I'm also kind of not so please leave us a review on iTunes or stitcher they totally cheer up our team and they cheer me up too on to today's episode you guys we are joined by Evan DeMarco he's a sports medicine medicine and nutrition expert a published author a public speaker and frequent guest on television radio and digital platforms he's also a successful serial entrepreneur whose interest in diet health and supplements began as an athlete and consumer and led him to create a supplement called Alpha Omega now in order to do that he actually went back to school studied bio and organic chemistry and dive deep into everything from prenatal supplements to fat soluble vitamins and well as you guys can imagine you know me I get out hard on this episode and really really enjoyed learning all about all these different things it's not every day that I get to talk to a biochemist or an organic chemist I get to talk to both today and so you we learn a lot we learn about some of the supplements that you really might want to consider because of some of the dietary imbalances and deficiencies that we have in our modern diet and lifestyle we talked about of course one of my favorite subjects which is digital addiction and what it's doing to our brains and we talked about well I'll leave it up to you guys to discover but I think you're really gonna enjoy this episode I certainly did even though it's the second one I've recorded today all right on with the magic with my new super friend Evan DeMarco mr. Evan DeMarco welcome welcome I'm so glad to finally connect how are you my friend I am great thank you so much for having me I feel like we've been dancing around getting on this podcast for a while yeah you know I am guilty but when I say guilty I mean actually proud that I've been recording these like four months in advance so it's been pretty hard and I've had pretty low motivation to record because everyone is like well when's it going to come out and I'm like four months from now glad that it's finally our time all good things come to those who wait right absolutely so Evan tell us a little bit about yourself I know you have all kinds of different history in and around health tell me a little bit about your story and how you got to be where you are ah great question and I will try to keep it really short for your listeners we got time half our listeners are in traffic right now man so just you know whatever makes the drive go there you go okay so I basically grew up with sports being the real driving force in my life that was baseball it was football it was I mean basically anything that I could do to be outside playing and then high school came around and baseball kind of rose to the top of the you know the sports equation for me so then I went on to play in college and then got hurt and you know kind of lost my scholarship and lost my ability to play and so a health and wellness had always really been the backbone of everything that I had done it was you know being in the gym it was eating healthy it was you know really trying to optimize my performance as an athlete and then not being an athlete anymore I kind of found myself really lost what do I do so naturally I became an investment banker like as one does yeah exactly the most logical next step you know I'm like okay well I should put on the three-piece suit and the tie and go sit in an office and do paperwork and I thought that's what I should do and I recognized very early on that that was not my path I hated every single minute of it financially it was great but just emotionally it was that soul-sucking it was just a challenge to get out of bed every morning and so as a result of the mortgage meltdown I found myself with an opportunity to consult for a company that was in the sports and wellness category especially creating supplements and lifestyle products and I was doing it from a business perspective but I fell in love with the product again I fell in love with the branding and the you know the active lifestyle and everything that people were doing to improve their health and wellness journeys but I wanted to actually formulate and I recognized early on that I didn't have the background formulate so I went back to school and started studying all the biochemistry and organic chemistry and all the things that no one ever really wants to study Wow good for you thank you this is that I had a foundation to really understand what I could do in a lab and how I could actually help improve you know some of the products that were really in the back of my mind but didn't have the scientific knowledge to bring to the forefront and so that was great I was going to school at night kind of running this company during the days spending all the time in the lab I would take my notes from school into the lab and you know bring them to the lab guys and they hated me because I was just asking every stupid question Under the Sun of Michael can we do this can we do this and basically I kind of got a crash course in product development and so built that company up sold it and then started really going deep into product development for a whole bunch of different companies on everything and the health and wellness category everything from chia seeds to protein bars – you know recovery products – I mean and you name it I had my hands in it and then I started working on prenatal vitamins and that was kind of one of those things I got a contract to do it I was doing it rather dispassionately it's like oh it's prenatal vitamins I don't really have anything that's in this that's super exciting until I found out I was gonna be a dad then I'm like whoa okay let's really take a look at prenatal vitamins right got some skin in the game exactly and what I found was that most prenatal vitamins pretty much suck they haven't changed since my mom was taking them you know 40 years ago and so I really wanted to look at fetal brain development that infant brain development on how our brains develop and see if I could optimize prenatal vitamin supplementation so I really went down this road of trying to understand how our brains work and what it is that we're doing to our brains why incidences of Alzheimer's and dementia become so rampant now it so really kind of got into the whole brain health category and that's been a big passion of mine for a long time is it really trying to optimize our brain health to recognize that we have done so much to our environment that we have done so much as far as a negative lifestyle that we have to really look at some of these optimization techniques to really ensure that we've got our brains you know staying healthy as long as humanly possible and it's great because you know we can keep our bodies healthy but what good is you know this incredible body if our brains are gone and conversely you know what's the benefit of having a brilliant mind if you can't get out of bed so it's really become this balancing act of how do we optimize our entire lifestyle so we've got this mind-body connection and things are working well hopefully well past one hundred one hundred percent and this is super fascinating I mean I get to talk to a lot of experts but very rarely I get to get as nitty-gritty as the bio and organic chemistry level so I'm gonna totally geek out I'm really looking forward to it I don't even apologize for all the key key questions you said something that stood out to me which is our environment has become kind of so disjointed from our evolutionary footprint I'm kind of putting words in your mouth but tell me a little bit more about that I mean what are the concerns for our brain health with regards to our environment our diet kind of broadly classify it as our modern lifestyle what are the things that are scary and standout for you I think one of the biggest ones that I noticed right out of the gate was the omega-6 to omega-3 ratio you know I kind of come from an Italian background you know where olive oil and fish and you know all of these things were kind of dietary staples right and then as you kind of look at the modern Western diet we recognize what we're doing to our bodies as a result of these high omega-6 intakes you know things like the saturated fats the corn oils all of these things so when we look at the historical numbers on this one we go back in time 200 years we see that the average omega-6 to omega-3 ratio is right around four to one and that's great that really seems to be this kind of sweet spot in our evolutionary cycle where you know we've got enough omega-6 is we've got enough omega-3s these polyunsaturated fatty acids are working really synergistically in the body if you look at the average American right now that ratio has jumped to twenty to one Wow so that omega-6 is so hyper pro-inflammatory I mean we are literally walking around as inflamed human beings 20 4:7 and what that does is you know I mean we're seeing at everything diabetes arthritis I mean every indication Under the Sun begins with acute inflammation becoming chronic which becomes disease but then we see it in the brains right it's really Alzheimer's dementia cognitive decline all of these things are systemic from our diets and that is one of the biggest culprits right there because that is I mean really if we're inflamed in our bodies are not controlling inflammation we're not resolving inflammation the way that we should it's gonna systemically impact us in all areas especially in our brains right and that's such an important thing that I want to actually emphasize an underscore which you said which is really all problems most people don't realize this I didn't realize this until years of conducting this podcast but so many problems in the body or caused by inflammation we're not even talking about like toxins no we're talking about actually these are known problems like anything that ends with an itis means that it's inflammation right so arthritis and well there's a hundred different ideas out there that you can think of and that all means that it's inflammation but you're also talking about systemic inflammation the body holding water and kind of just not being able to process and not being able to flush and not being able to work properly yeah and I mean really that boils down to our diet right I mean hit the nail on the head it's if we can't I always look at it like acute inflammation is great right we get a cut our immune system goes to that cut it tries to resolve that inflammation so we're gonna get some information we're gonna do with that but if our bodies are so busy trying to fight off all of this other inflammation because we don't have the proper immune modulation we don't have the proper omega-6 to omega-3 ratios we've got environmental toxicity that's wreaking havoc on our bodies well then our immune system can't handle that cut as effectively as it should so that acute inflammation can then become chronic inflammation which then becomes disease so it's like you know we look at it as just a simple cut but that could mean so much more and it's funny I was actually having dinner with a doctor friend last night and she was you know pointing to like this thing on her knee she went hiking and she banged her knee and she's like I've had this like bruise on my for six months and we start talking about it say you know doctors are usually the most unhealthy people out there right it's their lifestyles and their diets and everything like that and we kind of start peeling back the layers and she's like yeah I should probably just go get some blood work and see where am I you don't make a six-foot mega three ratios all right and that's just one part of it but if we isolate that alone and started modulating our ratios back to where they should be at that four to one it's amazing what we could accomplish totally and for people who are wondering like where are these omega-6 is coming it's mostly grains right like a lot of grains and all these like refined foods are full of omega-6 fatty acids correct yeah I mean that's that that's it and there are some natural sources of those you know like walnuts and other things and those are great but yeah when you start talking about your refined food your corns you know your corn oils you know you can just go to McDonald's and everything on there is just an omega-6 right and fresh fish and olive oil and stuff like that as you said those are omega-3 sources correct and here's something interesting we'll geek out a little bit more but if you look at fish oil right and this is one of the platforms that I never really understood until I did a deep dive on to it but fish oil predominantly or most fish oil predominantly comes from like anchovies and sardines that are caught off the coast of Peru and so from there they're taken to like a fish factory and they're literally just pressed and you've got like fish oil and fish meal is sent off to places around the world for fertilizer pet foods and things like that that fish oil which is most commonly referred to as 1812 or crude oil and that 1812 is representative of the EPA and DHA concentration of 18 and 12% for a total of 30% well that remaining 70% is all things like saturated fat pro-inflammatory omega-6 cholesterol all the bad fats right so people think oh I need to take a fish oil because it's healthy so they go to Costco and they buy their for your supply of fish oil for nine dollars or whatever it is and that's typically that really cheap fish oil which has more omega-6 on it so now they're just exacerbating an already bad situation right you've got a 20 to 1 Omega 6 don't make a 3 ratio you'll go buy a cheap fish oil and it's like well that's not doing anything for you well ok guilty because I definitely have like a your supply of fish oil in my fridge right now you know I threw out the bottles I put it all in glass jars but I don't remember where it came from but I think it probably came from a GNC or something like that so here's one way to tell on this one is go take it out of the refrigerator put it in the freezer overnight and if you take it out in the morning and it's cloudy you'll know it has more saturated fat than it has the you know the concentrated omega threes oh that's a really nice test did everyone in the audience catch that so you take it out and so in the fridge it has a little bit of clouding like little streams of clouding but you're saying has to go in the freezer and if it's completely clouding then it's junk exactly I mean you know think of it as the coconut oil test right I mean everyone's got coconut oil and you know that at below 72 degrees it's solid above 72 degrees it's liquid so you've got that saturated fat that has that solid point and especially with that combination of saturated fat and polyunsaturated fatty acids with your omegas put those in the freezer and if that thing comes out cloudy you know you've got a higher concentration of the sat fats than you do the omega-3s and that's a usually good indication that you need to increase the concentration level of your omega-3s when you're shopping next time that is really really interesting and just so we're clear I mean it's saturated fat we can say what we want about it it it's been vilified but it's actually not the saturated fat you're worried about its the omega-6 is in that highly processed you know saturated fat and the more the fact that you're not getting the omega-3s that you think you are in your fish oil supplement correct yeah and so you know if you're really looking at the teeter totter the balancing equation with all of these you know saturated fats polyunsaturated fatty acid your omega-6 your mega threes if your diet isn't optimized to the point that you have that four to one kind of ratio that we know is the sweet spot so you're already kind of pro inflamed with more omega-6 in your diet and then you take an omega-3 or a fish oil supplement that has more omega sixes well you're just adding more weight to the you know the omega-6 side of the teeter totter and you know you're not really optimizing or balancing your body the way that you should be Wow really really interesting now I want to ask you Evan because again I don't often get an opportunity to geek out with an organic chemist people often say that you know we pee out most of our vitamins what's your take on that I mean I know vitamins are different from fish oils and even minerals but what's your take on which supplements are worth taking and which ones you really do have to get from dietary nutrition that is probably the best question you could've asked so I'm happy you asked that it's what I write because I think by and large Americans are laughed at from the rest of the world because we have expensive pee how many billions do we spend supplements right right my take on this is pretty succinct is that let's go back 50 years a hundred years right you know if you were middle America you were a farmer maybe you weren't eating enough citric acid or you know enough citrusy fruits or something like that you know maybe you take a vitamin C because you're worried about getting scurvy well that ship has sailed right so now we get into these multivitamins and we get into a lot of these even fat soluble vitamins so we're constantly taking these things but we don't know why and maybe it's because our mailman gave us some tip on the latest greatest supplement maybe we saw you know a friend who recommended it maybe the Internet you know gave us some recommendation but my thing is is unless you're taking a supplement that it's directly tied to some diagnostic test that says you need that supplement oftentimes you're just wasting your money or worst case scenario you might be doing more harm than good so if you're working with a great practitioner and I don't necessarily mean your general practitioner but a good maybe naturopathic doctor or someone who kind of believes in looking at some of the data points looking at your blood work looking at where you might be deficient and then creating a supplement program based off of that then oftentimes you're just wasting money or worst case scenario you're doing more harm than good I think you know where you can never go wrong is the water soluble right because worst case scenario you're gonna pee them out vitamin C you know I've where we really get into trouble and where I really start to see some issues is when we start taking these fat soluble on a consistent daily basis your vitamin E is your vitamin B is your you know your fish oils if you're constantly loading your system up with these fat soluble and not processing them well any fish oil whether it's in your body or if it's sitting out on your counter and your freezer eventually can go rancid right so what's to think that if you've got all of this fish oil just building up in your system and you're not metabolizing it that it's not going to go rancid and what does that do to your body on a long enough timeline my personal thing is is that I give myself a reset so I take my supplements and then you know once every six weeks I take two weeks off and I don't take anything I allow my body to reset and then I jump back in really smart but I'm always using diagnostic tools to understand what it is that I should be taking you know how do i optimize my body how do i optimize my cellular function you know I think I'm in Park City right now and as soon as we get done with this I'm going to get some stem-cell therapy so it's all about you know just this balancing act how do we optimize our bodies yeah I love that I want to hear more about the stem-cell therapy and I'd love to hear about Diagnostics cuz I'm always geeking out on different ways that I can measure you know I just did the biome test I've done you biome 23andme you know I've got all the testers all the devices all that everything's you could ever possibly want for testing tell me more about that so I've done all of those as well the volume I think is a good one I like that in comparison to some of the other ones just because we get to see a little bit more of the RNA piece then you kind of can really look at the truest expression of what that RNA is first just your DNA snippets so I like it from a problem-solution standpoint right as we know that if we can take some of that data which is still being cultivated right this is by no means an exact science but the process is getting better the data is getting better so if we can kind of you know optimize our diets off of those and then really look at you know I mean perfect example I did mine it said kale was bad for me well this is the point in our life where we think that kale is good for everything right it's we've got an entire generation people who can make a lifetime of bad decisions and think they can undo those with a kale smoothie right so like kale is one of those vegetables that doesn't work well because of the oxalic component on spinach much better for me so those are great ones I think you know anything that you can look at and say hey that's just some small bit of information that you can take away from it whether it's reducing you know kale in your diet whether it's you know reducing dairy or anything like that and then blood work you know the proof is in the blood right so you're gonna have your microbiome and then you're gonna have your blood and if you can look at both of those and really start to put together the pieces of the puzzle you can kind of craft this whole health and wellness platform for yourself and then recognize that that's not gonna be what you do every single day for the rest of your life it's something you need to look at every six months we take those tests work with your doctors we look at that blood work if you find you're deficient in vitamin D or whatever it is that you're deficient and take the supplement optimize your lifestyle and then six months later look at it again did you improve if not why not if you did then what else can you look at so you're constantly making those small Corrections and and our bodies are not designed to do one thing every day forever right except move except move exactly a perfect example so that's always from a chemistry standpoint as we are a chemistry set it's how do we consistently tweak make small Corrections so that I want to live to be a hundred and fifty so I think that's the best way to do it yeah absolutely all right at this point I want to pause and take a moment to thank our sponsor for sig Matic who is making it easy for everyday people to unlock the incredible health benefits of mushrooms I originally learned about four sig Matic when I met their founder at a conference in 2015 and I have been pretty much obsessed with their products ever since personally I use the reishi mushroom tea most nights for an all natural sleep aid I carry their chaga immunity blend anytime I travel and I've also pretty much switched out my usual coffee or your Bramante for they're unbelievably awesome mushroom coffee either in ground or an instant form now what I love about the mushroom coffee is that it combines chaga for immune support with lion's mane for intense focus and because of that I actually find it to be more effective than most neurotropic or stimulants including Ritalin despite having only 40 milligrams of caffeine it's honestly insane if you haven't tried out their products I strongly strongly recommend you do so and tour encourage you to give them a try we've actually teamed up with four sig Matic to bring you an incredible 15% discount to take advantage of that just visit for Sigma tech comm / superhuman today alright back to the show I was hanging out with one of the kind of key executives that works with Ray Kurzweil and we were talking about you know just Ray's dream of living to 150 and then eventually living forever and I just think it's a really interesting challenge tell me about the stem cell situation so speaking of living to 150 the stem cells are basically right now kind of an infancy type of technology that's allowing you know allowing us to inject stem cells into our bodies and really trying to optimize mitochondrial function and cellular rejuvenation and they've been used for a while for different indications right so athletes have used them for knee problems for joint problems you know we've got people Kim Kardashian's using them for her vampire facial type of thing you've got hair transplant guys we're using you know the PRP type of thing to improve hair follicle transplants what we're really starting to understand is the whole chemistry behind this and how the XO's ohms play a role in this how the stem cells play a role in this and how each small piece when you pair it with something else or when you pair it with part of something a much larger treatment platform can really optimize mitochondrial function cellular rejuvenation so right now what we're looking at is stem cells PRP ozone laser light therapy and EXO's ohms as this kind of you know full-body treatment to really wind back the clock a little bit you know kind of getting our cells operating on a level that they were a long time ago versus you know really looking at what environmental toxicity has done how our environments are really slowing down our cellular rejuvenation how it's really slowing down our healing processes so that's what I'm doing today and it's something I've done a couple times but this is a new one because we're starting to look at the XO's ohms and the Allison clinic in Park City is really a cool place that on the forefront of doing some of this really unique innovative work in stem cells and echoes ohms awesome really really awesome and I don't know if you want to share this where are you having work done I'm going whole body so you know IV whether its life stress genetics whatnot have taken a little bit more hair than I would have liked so there's a vanity component I'm injecting some stuff in my hair interestingly enough they have something called the pea shot when I actually really liked this one so the pea shot is stem cells PRP ozone and laser light therapy into the penis for sexual health now one of the things that I really like about this is when you look at the whole human body and how it works erectile dysfunction can actually be kind of the canary in the coalmine right you know when you look at just the you know the physiological makeup of our sex organs we can start to see you know atherosclerosis any type of cardiovascular disease originated there before we see it in the rest of our body so this is one of those things where it's just kind of general health and wellness just maintenance you know things that you know really allow us to kind of stave off the the hands of time so yeah it's kind of a shall we say the 60,000 mile tune up in the stem cell category awesome really really cool now I have to ask first off I guess a couple different categories of this question first one what are the other supplements that you take on a daily basis besides the fish oil and I guess also before you answer that I know that the supplement that you work on Alpha Omega has another ingredient hence the name Alpha and Omega tell me about that ingredient tell me about other supplements that you're taking and then we'll get into the the follow-on questions okay also what else I taken again I usually cycle off of things so I'm always big on brain health I loved 5-htp I love gingko I mean really keeping your blood flow to the brain ah you know it going is you know you just can't ask for something better right it's like let's just keep the blood going where it's supposed to be going all natural safe yeah it's a great great option l-theanine is another one of my favorites and I think you know as amped up as we are in this society as stressed out as we are you know anything that can kind of help modulate that stress is a good thing I really am big on glutathione but it has to be light for zomball I'm really big on you know one of my favorite ones is milk thistle on rare occasions if I'm entertaining clients or if I'm out and I have too many glasses of wine that really helps the next day is this alleviating a hangover you know those are the ones that I kind of consistently take outside of the Alpha Omega and we'll talk about that so when I was developing prenatal vitamins one of the things that I looked at was brain development in the first couple of years of life and our brains really developed the most during the breastfeeding time now we can kind of see a lot of brain development from ages 1 to 5 and that really exponential growth but all of that really concrete brain development a lot of the things that happen you know from balancing and walking and just understanding our environments the beginning of language skills all happen in that role first year of life most of the time when people are breastfeeding so I started looking at breast milk is what's in it what are the constituent parts of that and why is that maybe a catalyst to some of this exponential brain growth two of the biggest things in there are Omega is predominantly DHA and choline and choline is one of those things that's become more and more topic of conversation in brain health but what I found was you have choline salts like choline by tartrates choline citrate and what I found is those have really no impact on brain metabolism whatsoever so then you have to start going down the road of like the phospholipids you've got phosphatidylcholine and all of these but when we a European Food Safety Agency report came out and what it started studying was breast milk and they found that the predominant choline source of breast milk was something called alpha glycerophospholipid so it's a phospholipid with the fatty acid tails that have been removed and replaced with a glycerol backbone so now you have something that easily crosses the blood-brain barrier so when that binds with DHA you kind of have this really unique matrix it's where the whole is definitely greater than the sum of the parts so you're talking about improved cell to cell communication nerve conduction velocity increased growth hormone lower c-reactive protein you know really starting to develop you know just those communications in the brain that cellular network and these two ingredients were really the cornerstone of that so I started giving it to my wife as this kind of prenatal matrix and then she's kind of giving some of her friends and somewhere interesting why I feel a whole lot sharper when I take this then I kind of start looking at like well what happens as we get older and turn especially in our supplement world once we get to a certain age especially as adults we switched from DHA to EPA and that's been kind of the the model that has been pitched to us or so long as EPA is really the anti-inflammatory omega-3 so we stop really focusing on this DHA on this brain health until we get further down the food chain or further down the our lifecycle and then like oh maybe we should start out in DHA back in so I really wanted to create this product that allowed us to you know as adults take in GPC glycerophospholipid started out is this prenatal vitamin kind of evolved into this this daily supplement regiment that I created and you know started selling and in developing and you know really as this just completely natural fundamental base for brain health and I always kind of got a little nervous for some of the other stuff out there with you know whether it's like lion's mane or jellyfish extract or some of this other stuff that really has no science and no longevity behind it like DHA and GPC have been in the market for 30 40 50 years as something that's been studied so we know what it does and we know that there really are no side effects to these two constituent parts of this alpha mega platform I created mmm interesting okay follow-on question what are the other things that you're doing for brain health I know exercise is probably one of them but what exercise what diet what are your other habits and kind of hacks for brain health since you think so deeply about it so I'm competing in a Spartan beast in Tahoe in two weeks Wow yeah and I don't know how I got myself involved in this one but you know brain-derived neurotropic factor is obviously a big one and one of the best ways to stimulate that is exercise I'm a big believer you know in resistance training I think that's you know when we really look at long-term running cardiovascular work I think that that does have a negative impact on our muscular skeletal system so I think that any longevity platform for our brains for our bodies has to involve resistance training and at a pretty comprehensive you know pace it's like we need to be doing that four to five days a week that's a big one for me one of the things that I found greatest thing for our brains is to make sure that the last thing that we do before we go to bed and first thing that we do when we wake up is not look at our cell phones totally yeah it's just amazing how many people do that it's oh I'm going to bed it's like check Facebook check Instagram you know check my emails like the blue light alone is horrible but then you start to look at things like FOMO right now a clinical diagnosis people are actually being diagnosed with FOMO fear of missing seriously wow what a world exactly so carving out the emotional time the spiritual time for ourselves to fall into a natural state palete to stay asleep to really optimize our sleep patterns without interrupting that with blue light with anxiety you know drive or anxiety ridden social media emails and then making sure we're doing that in the morning right give yourself that routine first thing in the morning I wake up I drink my coffee I read the news you know I work out you know I journal I meditate it's like I have that routine in the morning and I find that if I break that routine my day is shot I just can't recover you know if I check my phone and I see the emails then I spent the rest of my morning solving problems instead of dealing with the thing that's most important which is my mental and physical health and if I start off my day appropriately that way the rest of the day is great it doesn't matter what problems I can deal with those but if you don't give yourself that appropriate time to get into your routine every single day it's gonna cost you right yeah that's something that I've outlined for one of my goals over the next quarter is really nail down what my ideal morning routine is now that you know my fiance is no longer working outside the house work together mornings and so figuring out what the couple morning routine looks like and I've just identified that that's gonna be one of my biggest low-hanging fruit for optimizing and consistently having really really great days I mean I'm pretty good in the morning about not checking my phone but like getting the exact timing of things I think is also gonna be really important so having not just a routine but having the routine start at the same time every single day even if I don't have a reason to wake up that early yeah it's one of my main focuses and goals I think it's a great one and I think if you do nothing else I think if you did nothing else in this world but stop looking at your phone first thing in the morning mentally prepared for your day you know whether that's meditating or journaling or whatever else you need you know creating that 30 minutes of consistency every single day that would change most people's lives exponentially ya know I absolutely agree in first off today we're recording this September 17th iOS 12 is coming out so for anyone who hasn't upgraded yet upgrade because it will actually help you deal with cell phone addiction it's got all kinds of really amazing features to help you curb cell phone addiction limit your use I think it's just an incredible I've been telling everyone I can about it I think it's an incredible effort by Apple to realize like the products not just the products that they build but the products that are built to operate on the product that they build are becoming a serious addiction factor for people so install that pay attention how much you use your phone set limits and restrictions and I got another amazing thing which I'd love to share with you if you're interested in brain health first off the sentence that I want to say was make sure that everyone out there reading calendar ports book deep work because it goes into the changes actual neuro chemical and structural changes to the brain that are caused by cellphone addiction but after reading that I got a great solution which is I bought this kitchen safe with a timer on it and you put the phone or chocolate or whatever TV remote in the box you scroll it to six hours 36 hours 96 hours whatever it is for me it's usually okay end of the workday don't eat my cell phone during the workday scroll it eight hours push the button it locks by my cell phone amazing that's brilliant yeah I can't tell you how much more productive my fiance and I have been because I've been working from home the last few days with her we just put the phones in the box and then it's like when we take a break the break doesn't become a 30 minute check my email on my phone break it becomes a get up drink a glass of water okay I don't have anything to do get back to work there was something I read a long time ago and it was kind of a like a conversational study and basically within any group context about every 7 minutes there's a lull in conversation you know and that's just for the conversation to reset itself a new topic to cop for me and go on from there and it's interesting right go out to dinner with a group of people and you know just check your timer right look at the watch eight o'clock and then about 807 you're gonna start to see that happen but what happens is other than people drinking a glass of water or you know starting to eat their food or whatnot everyone checks their phone so it becomes that weird thing right it's like now it's socially acceptable to being a group of people and check your phone and it's horrible right what is this doing to our interpersonal communication skills our interpersonal relationships right we're no longer engaged with people we're so distracted that we're not capable of having these great in-depth fundamental conversations about what people want to do you know what their goals aspirations are you know we're losing our ability to communicate and replacing it with our ability to send emojis as a means of you know communication it's horrible 100% and the thing is people don't realize like this need to always be stimulated number one it causes depression it causes anxiety it causes a degradation of your ability to focus on anything but I was sitting in the room a genius network and Alan Parker gave this amazing ten minute talk about creativity and how you can rediscover your creativity and do your best work when it comes to writing or whatever it is and it was the most genius revelation it was one of my biggest takeaways from the week which is relearn how to be bored if you're ever not motivated to be productive or creative it's probably because you have an outlet for your mind which is turning on Netflix or checking your phone put all that crap away sit in a quiet room for twenty to thirty minutes you recommended an hour but most people won't even make it twenty to thirty minutes you will get so bored your brain will just do the work right you'll have incredible ideas you'll have incredible motivation and you will sit down and you will do the best work of your life because most of us don't remember what it's like to be bored since mobile internet came out you know yeah does anyone remember what silence was like right someone else instead of sending them arrested I wonder what that person is doing you know no like we just instantly send a message and disrupt someone else's consciousness you know it's funny I have a good friend who's unfortunately passed away and his mother had a huge vast collection of books and so he said you know hey feel free to come over to the house and take any of the books you want I'm a big reader you know I read probably five to six books a week so I go over there and it was the original like lifetime Encyclopedia series and I'm like I have to have that and I recognized one of the things right is Google has put all this information at our fingertips but an encyclopedia was one of those things you have to open and scroll through you know page through it and recognize there's this incredible breadth of information now interestingly enough when you start looking at a lot of this information is outdated but it was still fascinating to have like you know pull out this book and just start scrolling you know flipping through it like see I can't even say it I say scroll that's like right we're conditioned to think that way but it's flipping through these pages and realizing that we as human beings used to have this inherent curiosity for things that we could go to resources for that and now with all of this information at our fingertips it's kind of I think taking us mentally backwards in a ways where we don't have that creativity we don't have that thirst for knowledge we just recognize that that knowledge is there and so almost take it for granted yeah absolutely absolutely so Evan first off amazing that you read five to six books a week that's mind-blowing what are some of your top books of all time you know I think the seven Habits of Highly Effective People has to rank is number one and that's just one of those I can still go back to it even though it was written a long time ago and obvious it's been updated I can still go back to it and those principles really apply and it's not just a book that you read from front to back it's one that stays with you and you can always just you know find one reference point in there to you know if you're having a bad day it's you just open it up like hey you know let's let's begin with the end in mind let's you know let's work on some of these personal victories so let me quantify this and it's funny because I did get into this conversation with someone recently is I now use read to also recognize that these are audiobooks because I when I work out I listen to books instead of music so my role or my philosophies I always balance one fiction with one nonfiction and I think that just kind of keeps things creative and keeps things flowing recently I read the red rising series which was absolutely incredible as a series of books it was that this kind of Spartacus meets science fiction meets yeah the whole thing was just incredible anytime that there's a brain book I mean I love Joe Maroons work any time that there's any information that comes out about the brain I'm soaking that up so on again I probably read to brain books a week just to really understand what research is being done where people are going with brain health what the understandings are coming out with but yeah that's the thing is just read as much as you can and that's one of the biggest things to keeping your brain healthy is reading I love it I love it I mean I want to be respectful of your time so I'm gonna go ahead and wrap us up but before I let you go and thank you I just want to ask you what is your top takeaway from the episode what's the thing that you hope that people carry with them for the rest of their lives the in theory we've only got one spin on this third Rock from the Sun so don't waste any amount of that time on things like Instagram or Facebook you know it's like create your bucket list make sure you go out and experience all of the beauty that this planet has to offer and that's relationships that's adventure that's you know write down the top ten things that you want to do at this very moment and go out and do them but don't just be content with that once you do one of them cross that off and add two things to the bottom you know make your life about the experience about the journey and not just the you know I'm binge watching Netflix or you know taking selfies somewhere I think that we've forgotten how to be interpersonal with other people to experience all the joy and potential that this planet has to offer so I think that's the basis of any health and wellness journey is know where you want to go know what you want to accomplish and then backfill everything with solid data work with a good diagnostic physician we'll get your labs eat healthy you know just understand your body and understand what you want to do with it and I think the rest will follow I love that and if people want to reach out and learn a little bit more tell us a little bit about the Alpha Omega supplement that you created and where people can find it so I would go to Oh max health calm that's om ax health calm there's a whole series of blog posts there's the book 30 days to a better brain that I wrote on that that you can take and that's simple tricks and hacks to really kind of optimize brain health in a 30-day period you can find me on instagram again as we bash social media you can find me there Evan underscore DeMarco or on Facebook at Evan DeMarco awesome make sure to check that I'm gonna check this out because first I'm gonna do my test on my fish oil that is in my fridge and see what I'm working with because maybe I lucked out and got the good stuff but for my refill I want to check out this Oh max Alpha Omega product and just one of the questions people asking because it is I know it's like meant to boost cognitive health is it also gonna stimulate you or is it something you can take at night it's a morning thing explain to me how that one works so alpha GPC does not have any cardiovascular stimulants now some people will find that just because of the neurocognitive benefit that they do stay awake but they're finding that's like I'm staying awake but I'm thinking about things not ruminating on problems but they become hyper creative my recommendation is always start in the morning that way if you do have any issues it is a water phase phospholipid so it'll burn out of your system usually by the time you go to bed but start in the morning and then yeah it's you'll definitely find that just being laser focused being more in tune with your brain and able to kind of be less abd it's amazing what you can accomplish awesome and if I'm not mistaken you guys also have a product that is just the ultra pure fish oil if people don't want the kind of alpha GPC think correct yeah so if you're looking for just a good incredible quality fish oil something that's a 93% concentrate that's one of the best in the market the one that Omax is very very proud of love it love it awesome check that out folks Oh max health comm and we will also link that in the podcast episode at superhuman dot blog Evan DeMarco it's been an absolute pleasure chatting and getting to know you my friend I hope we really can be touch absolutely Jonathan thank you so much this was an Austin of y'all awesome my pleasure see you soon take care alright Super Friends that is all we have for you today but I hope you guys really enjoyed the show and I hope you learned a ton of actionable information tips advice that will help you go out there and come the impossible if you've enjoyed the show please take a moment to leave us a review on iTunes or stitcher or drop us a quick little note on the Twitter machine at go superhuman also if you have any ideas for anyone out there who you would love to see on the show we always love to hear your recommendations you can submit on our website or you can just drop us an email and let us know that's all for today guys thanks for tuning in thanks for tuning in to the becoming superhuman podcast for more great skills and strategies or for links to any of the resources mentioned in this episode visit w-w-w mancom slash podcast we'll see you next time

1 Comment

  1. Jonathan, my name is Josh Henderson from Adelaide Australia. First and foremost I want to thank you for all your amazing work, courses, & podcasts. I've been listening on Spotify for 6 month's now (which has no review method, hence why I'm here writing this on YouTube), I've also done your Endocrine course & focusing on starting your super-learner course very soon hopefully.
    I've recently listening to (audiobook) Dale Carnegie's 'How to win friends & influence people' from your recommendation, & it has changed my whole way of thinking. Already having a huge positive effect on my life.
    I'm greatly thankful for all you have taught me.

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