How are you guys doing? Five is great. One is you've had better days. How you doing? Okay. So, you don't need to flip the bird. That's fine. Okay. Cool. All right. Let's all stand up. Let's do something together.
So, we're going to test a biological age marker. So, what you're going to do is you're going to pick your left or your right foot. You're going to stabilize yourself on that foot. And then I'm going to count down from three. And when I hit one, you're going to close your eyes. You're going to try to stay upright as long as you can. Okay? And the rule is you can't have your foot out and about. It's got to be somewhere close by. Hands have to be close by. I'm sorry, close by, not out. So, kind of tucked in like this. Left or right? Okay. Ready? Three, two, one. Eyes closed.
5 seconds. 10 seconds. 15. 20. Okay, we'll stop there. Okay. Who made it to 20? Good job. Okay, cool. So, this is a biological age test that looks at a muscle in your brain that allows you to maintain balance. As you age, this muscle atrophies and you are unable to maintain your balance as well as when you were younger. So, when you get older, if you fall down, it's a really big problem. You can hurt yourself. That's a really bad situation. So, as you age, your brain doesn't maintain its muscle. Okay? So, the age category on this is if you're upright from 0 to 7 seconds, that's age 60 to 80. 7 to 15 is 40 to 60. And 15 to 30 is 20 to 40. Okay. But don't worry, that was a first go. Let's try it again. Okay. Choose left or right foot. Get ready. Shake it off. Okay. If you tuck your foot in and you probably like bend your knee a little bit, like feel stable, like get structured. Okay. Ready? Three, two, one, go.
Five, 10, 15, 20. Well, I'll go to 30 this time for a few of you who will make it. 25 and 30. Okay, cool. So, for those of you who didn't make it to 30, this is definitely a muscle you can build in your brain. So, when you work out, you can do these simple one-legged stands. There's little bouncy balls like Bosu balls you can follow around. So, you can do something to build that. Now, you go ahead and sit down.
So, first of all, I'm really excited to be with all of you today because I think we're going to have a fun time. A couple years ago, five years ago, I wondered if we are the first generation who won't die. Now, that sounds insane, but also it could be true. And so, I wondered if you actually take that concept to be serious, what would you do? And so, I hired a team of medical professionals. We tried to measure the biological age of every organ in my body. My heart, my lungs, my pancreas, my liver, my balance, my oral health, my eyes, my ears. And we found out that I was a whole bunch of different ages. So, for example, I was 42 at the time. We discovered my left ear is age 64. So, I have mild to moderate hearing loss from shooting guns and listening to loud music. That was very alarming. I discovered other things like my heart, for example, was doing pretty well, age 37. So, that was cool. And then throughout the body, we found all these different ages. And then we said, okay, can you take my biological ages as a baseline? Look at the scientific evidence to say, what can you do to actually improve health across the entire body, organ by organ, across the entire body? And so, over the past couple years, I've become the most measured person in history, and I've been trying to become the healthiest person on Earth. So, there's this idea there's a richest person in the world, there's a fastest, but there's never been a healthiest. And so, I've been trying to post my biomarkers and say, 'This is a new competition. It's a new way to understand wellness. You can publish your data and share your markers.' So, I've tried to make it a fun sport. So, today I want to talk to you about basically everything I've learned collapsed into a few simple basic lessons that you can incorporate into your lives. Would that work today? Okay, cool. First, okay, by show of hands, who got eight hours of sleep last night? Seven. Six. Five. Four. This is a true test of honesty. Three. Two. One. That's cool. Who pulled an all-nighter? Okay, cool. So, sleep is the best longevity drug in the entire world. Okay. Nothing outperforms sleep. I have built my life around sleep. And so modern culture has this weird relationship where sleep is almost sin where it's like if you say you're getting eight hours of sleep it's like why aren't you working harder? Like why are you not sleeping under your desk? Why are you not flexing three to four hours of sleep per night? That's really the cultural zeitgeist. And so I did the opposite and I built my entire life around high quality sleep.
And so there's a few things you want to do and I'll tell you why it makes sense. Okay. So, the number one health thing you can do is to lower your resting heart rate before bed. So, tonight before you go to bed, when you lay your head on the pillow, take a few deep breaths, calm yourself down, and then find your resting heart rate. So, if you have a wearable, pull up and see your heartbeat. Or if you don't, just take your pulse right for 6 seconds, multiply it by 10. That's your baseline resting heart rate. Now, let's say it's 60 beats per minute. Your goal over the next, say, month is to lower that by 10%. To be down to about 54ish. Okay? Now, the way you're going to do this is your final meal of the day to be 4 hours before you go to sleep. So, if your bedtime's at 10 p.m., your final meal and snack, your final food is 6:00 p.m. Nothing else after that. Now, the reason why you ought to do that is food, you know this intuitively from experience. Food right before bed raises your temperature, raises your heart rate, raises blood glucose, right? And it wrecks your sleep. It decreases the quality of your sleep and it decreases the satiety hormone. So, you wake up in the morning 45% more hungry. So, it has all these negative side effects. If you push your food back earlier by four hours, you have lower heart rate, more stable blood glucose, better sleep, and in the morning, much stronger willpower. So when you see the croissant or whatever thing in the morning that tempts you, you're much more likely to say no to it. Okay? So food 4 hours before sleep.
Number two is you want to have some kind of wind down routine. So 60 minutes before bed, actually do the second one. Say screens off 60 minutes before bed. Who could do that? No, you can't. We're all addicted to our phones, right? Does anybody turn their screens off before bed? Really? That's good. That's very good. So, most people cannot do that. It's like screens right up until the moment of sleep. So, what's wrong with that is if you have a screen in front of your face, you've got light exposure. You also have arousal. So, if you're scrolling or you're texting or you're working, it creates a heightened state on your nervous system and again raises your heart rate. So, the best practice is screens off 60 minutes before bed. I know that's very, very hard. You turn the screen off and it's like, what do I do? Okay, so there's many things you can do, but mostly it's your opportunity to figure out what to do. You can go for a walk, read a book, talk to a friend, meditate, take a bath, sauna, like you can do a whole bunch of different things, but it's very, very hard. But you'll find that your relationship with your phone and your heart rate is significant. It will raise your heart rate.
The third thing is you need to have some kind of wind down routine. So you probably know this. You put your head on the pillow and you're ready to go to sleep and then your brain starts like squawking, right? Like looping through like what you have to do, what you didn't do. That conversation left you mad, what you're sad about, what you're anxious about, like and it keeps on looping and you're kind of like, I want to go to bed, but it just keeps on going. So that's like an unreconciled outcome from the day. So, my personal process is I line up the Brians. So, at 8 I go to bed at 8:30 p.m. So, 7:30 p.m. Sleep Brian shows up. He's there and there's a long list of Brians that want to talk to him. The first one is always ambitious Brian and he shows up and he's like, I got to bang your idea. It's really, really good. And sleep Brian says, I love you, ambitious Brian. You're doing a great job in life. We're so proud of you. Also, we're in sleep mode. So, right now, we're going to write down your idea and tomorrow we're going to talk about it. And ambitious Brian comes back and he says, 'Are you sure?' And he says, 'Yeah, we got it.' So then he walks away and then anxious Brian shows up and he says, 'Today at Salesforce, you said that thing. You really blew it, right? People probably think you're a total asshole.' And Sleep Brian says, 'We hear you, Anxious Brian. Thank you for the self-awareness. Spot on. Thank you.' So the next Brian's come up, but they all want to talk to me about their unresolved conflict of the world. So we all know this from experience. Now, when I do that, I'm able to then reconcile my internal systems and say, 'I'm okay.' Like, we can sort this stuff out. Tomorrow, we can think through these things. And then, what happens is when I put my head on the pillow, I can fall asleep within 2 to 3 minutes. I'm good. If you don't, that time period from your head hits the pillow to when you go to sleep, it's going to be very long. And then when you eventually fall asleep, you'll wake back up and you're still looping on the same things, and it gets harder and harder to go back to sleep. Okay? So, so far we have food four hours before bed. We have screens off. We have a wind down routine. So, you see how this is like right, you get these habits in place. Now, you're still feeling some momentum. You want to have in your environment a lot of reds and or amber lights. So, in my home, I have a home that's very naturally lit. So, I almost never turn lights on ever. I wake up with the sun, go down with the sun. But it is great to be mindful of light. Most lights have like these are very blues, like actually this legit blue. Those will suppress your melatonin, so you don't want to do that. And then caffeine. Try to have your last cup of coffee or your last stimulant by around noon. It has a 6-hour half-life. So a cup of coffee at 4:00 p.m. is a half a cup of coffee at 10:00 p.m. So you're going to sleep with caffeine in your body. So be mindful of that. There's a lot of benefits to coffee. But in fact, you have to consume your coffee before noon. If you consume coffee after that to address tiredness, you lose most of the longevity benefits. So you want to have it earlier in the day. All right, let me stop there. How many of you think you could do that? Those four things. Cool. Who can't and tell me why?
