#59 - How to build your immune system against corona

Summary

Everyone has been talking about the coronavirus lately, but what is actually a virus? Other than staying away from infected people, what can you do to protect yourself? And how does your immune system play into this? How to build an immune system against corona?

These are some of the questions we are answering in today's episode of "Becoming Great.com". The purpose of this episode is to make you feel a bit safer and prepared for dealing with a virus and learn about different ways to improve their immune system.

The two friends Erik Bergman and Emil are both nerds and the topic of health and personal development, every now and then we do episodes with this theme and this is one of those episodes.

We dig into our own life hacks, tips, and tricks for how to improve our lives. We are not scientists or doctors, but we are passionate learners and we talk about the things that we apply ourselves.

In the introduction, we touch on the questions of how to build an immune system against corona but all in all the episode is about how to defend ourselves vs any virus. We describe what a virus is, how it works, and how our immune system works to protect us.

We talk about the most important factors that play into the immune system. Age, genes, nutrition, gut flora, stress, and sleep. Age and genes aren't much we can influence so instead we dig into how you can decrease your stress levels by becoming better at saying no and by practicing gratitude and meditation. How to improve your nutrition by eating different high vitamin levels foods such as sauerkraut, cod oil, lemon, turmeric, and garlic.

We are also talking about the importance of sleep for the immune system and what we are doing to be able to sleep better in stressful times.

Transcript

[00:00:50] Everyone has been talking about the Corona virus lately, but what is actually a virus and how does it spread? How does it impact our bodies and what can we do to prevent it from harming us? These are all some of the questions that we're going to talk about in today's episode.

[00:01:15] The word virus comes from Latin and it means poison and they are everywhere. Did you know that just one litre of seawater contains 100 billion viruses?

[00:01:29] Obviously, that's a lot of viruses. One hundred billion. I had to Google this this morning, then 10 billion bacteria and 100 billion viruses.

[00:01:39] So they're everywhere. But we are not susceptible to them. And not everyone is equally susceptible to viruses as well. And the purpose with this podcast is to make you that is listening. Feel a little bit more safe, because I kind of want to summarize all the things I know that I can do that are quite simple to make our immune systems stronger and more resilient to viruses in general.

[00:02:12] And also a little disclaimer is that none of us are doctors. We are health enthusiasts.

[00:02:17] And so this is not meant to cure corona virus or anything like that.

[00:02:23] But it is some things you can do to strengthen your immune system, things we all the things we are doing. Yeah, that's beautifully put.

[00:02:31] So I'm here with you, as always, my beautiful, healthy, tall, youthful, very beautiful friend. Eric, the founder of Great Dot.

[00:02:41] One of my best friends and the co person I'm doing this podcast with. Well, thank you. Very introduction. Good, sir.

[00:02:50] And I'm here with A.I.M., who is the host of this podcast, who is also the person who got me interested in health in the first place. It's a bit of a health maniac is the reason I eat lots of pills everyday that I don't know what they are. We might go into that today. I don't really know what he has in store. Either way, he was the first one joining me into it.

[00:03:09] And together we're doing the Becoming Great Dot.com podcast, a podcast for people who wants to make the world a better place and believe that entrepreneurship and personal development are ways of doing that. And hey, they were talking about viruses. Hey, I got a question then. I don't know if you have an answer to. Interesting. Huh?

[00:03:32] So there are good and bad bacteria. We have tons of good bait here in our bodies. Are they good and bad viruses?

[00:03:41] Very interesting question.

[00:03:45] I don't have to answer to that.

[00:03:49] No, I don't know if viruses live inside of us because the bacteria live inside of us. Viruses are not really living. They're not. That's why it can't really kill a virus cause it's not alive in the first place. It's just a ball of genetic code. Sounds like we need to start with what is a virus. That's a very good question. So it's basically a ball of information that is wrapped in a fatty layer. So what the viruses do is that they can't really do anything on their own, but they can get into your body and inject information into your cells and then make them do all kinds of evil things, like producing more viruses.

[00:04:29] Ok, it's like a tiny little thing that jump into our bodies one way or another and then go in to our own cells and hijack them.

[00:04:39] Exactly. And they can't really jump per say. They don't have legs. They don't have wings.

[00:04:43] So the main way the corona virus spreads, for example, is when someone coughs or sneezes and then that goes with water drops in the air and then into someone's nose. Her mouth or mouth or the virus looks almost like a think of it like a tennis ball, OK? Then it's the yellow part of the tennis ball. It's a fatty layer and then the fluffy things that sticks to stuff. OK. Yeah. And each virus targets a specific body tissue and the corona virus specializes in the lung. So it goes through your throat and into the lung and lungs and then sticks to those cells because they are a match to them.

[00:05:25] Ok. So if someone coughs, it's like they're coughing out. Billions of teeny, teeny, tiny, little yellow, fluffy tentacles. And then someone else either breathed the stem in or get them on their lips or on their hands and under construction sites that we probably touched our face already read in this podcast.

[00:05:47] It's hard to get out of the habit and just right off the bat. I wasn't going to say this now, but the main thing for Coronavirus is to wash your hands. And they are so cool video that you need to wash your hands for 20 seconds, because what soap does is that it dissolves fat. And think of the corona viruses, the jello part of the tennis ball. Think of that as a fat layer. So when that solves the virus, just. And the highlights? It solves. OK. And you need to wash your hands for 20 seconds at least for that to happen.

[00:06:17] Otherwise, it doesn't dissolve because it takes 20 seconds for soap to take the yellow fluffy thing away.

[00:06:25] A virus, excessive piercing.

[00:06:27] That's exactly the action. When I wash my hands for 30 second, it's like, come on, you know, that's what my mom told me.

[00:06:33] But it actually makes sense because it takes that long for the fat the to dissolve. So the virus is like a teeny tiny tennis ball that you cough out. And it goes into your lungs and then it hijacks your cells. What does it get your cell to do with Corona?

[00:06:49] So it injects your it injects is its information into the cell. And it tricks to sell to use the body's own resources to multiply itself, create more, more, more corona viruses. And after a while, the cell dies and it explodes out the corona viruses that goes to other places and is doing harm. And it's also tricking your body's own immune system to attack the lung cells, which is causing havoc. That's a little bit, of course.

[00:07:17] Ok, so the tennis balls goes into other cells and they turn those cells into tennis ball factories. Yes.

[00:07:25] Now, the good thing is that we have a system that is preventing this, which is our immune system.

[00:07:31] And that's kind of like immigration to tennis ball immigration. Immigration in the U.S. wants so speak anyway, annoying, but spoke the language anyway.

[00:07:43] Yes. So we have a system that is the sign to identify which things that don't belong and then get them out to kill them. And that's our immune system.

[00:07:52] And depending on how strong our immune system is, that's depends on how much Shans does these little tennis ball have to get in, highjacked yourselves and then multiply exponentially.

[00:08:12] Ok, so the better our immune system in is, the better would defend against it. What's the main factor is about immune system?

[00:08:21] Well, I have written down five for the purpose of this podcast, and they are h your genes, your stress levels, your your gut flora and your nutrition and your sleep. Yes. Six. So six. Yeah.

[00:08:42] And some of them are difficult to do anything about, especially short term. Like your kid, like your age or your genes. I think you can modify them a little bit, but maybe not within the timeframe of this pandemic. So I would like to focus on stress, nutrition and your sleep.

[00:09:00] And then I would like to ask you, because I know you're a person full of hopefully life facts only and not tennis balls, as far as I know, no tennis ball, tennis balls.

[00:09:10] Let's hope you're always looking for ways to improve your well-being. So what are some of approaches you have to reduce stress.

[00:09:22] Stress is something that I'm constantly battling with.

[00:09:27] And.

[00:09:29] I think that stress happens when there are too many things we either want to feel that we have to say yes to, because we don't want to let other people down or ourselves down or boss down. So we end up saying yes to more things than we can handle. And I've been doing this a lot. I've been saying, yes, too far, too many things, and I constantly do.

[00:09:53] So for me, the most crucial thing about decreasing stress is decreasing the numbers of. Yes.

[00:10:00] That I say to anything, the better I get at saying no, the better I get. Checking in with myself, do I really have time to do this? Do I really want to do this? Am I capable of doing this? And the better I get at saying no, regardless if that's. Maybe dinner with friends that I actually don't really have the time to or wants to prioritize right now or if it's a new job thing or you're just today friend of mine who's living in northern Italy, who is the most. Well, currently, when we're recording this podcast, more or less the most damaged area of all due to Korona and asked me if I wanted to do a live streaming with him and interview him, what's going on as like it's a very interesting thing to do.

[00:10:50] And still, I feel that I can't really keep up with all the other things on my agenda right now. So I said no to that, even though it felt like something that would develop or beneficial both me and for the listeners and my followers elsewhere, just getting good at saying no. I think that's the most crucial thing when it comes to stress. If you are good at saying no, you're almost immune to feeling stressed.

[00:11:20] Yes, I agree.

[00:11:21] And this gave me a reality check because I'm not the best at saying no. And I you made me realize where. Because you said in the beginning that you're saying yes to too many things that you want to do or that you say to yourself that you have to do that. Oh, those are two very different things. And they have to do is, of course, create more stress. But then I looked into my life and I have a lot of ideas in my head that I tell myself that I want to do. I don't have to.

[00:11:51] But when I have too many creative ideas and things that I want to do, those are actually causing a lot of stress as well by just being there. Yeah. And just having those ideas. And I'm saying, OK, I want to do this thing, but it's not gonna happen.

[00:12:08] Can I put it aside from for now and maybe go back to it later?

[00:12:13] Yeah.

[00:12:15] I feel the same way when my list of things that I want to do becomes too long, even if I don't do them.

[00:12:20] You're still there and they're poking my attention. You know, it's important to kind of is realize that this is not gonna happen and tear it up and throw it away. It's it's causing stress just by not being done.

[00:12:35] So how much stress would you say the whole pandemic is causing, you know?

[00:12:42] It's causing a lot of stress. Partly.

[00:12:47] Partly because of the stock market is crashing and losing a lot of money, partly because it's distracts our team a lot. So it takes away attention from building right of common everything we want to do. Partly because I feel a big responsibility about communicating about this. I want to educate all my followers about washing their hands. For example, I want to take responsibility in this, and I'm not an expert, which makes it really hard. And whenever I'm posting about it, I get a lot of negative comments.

[00:13:21] There is a lot of people out there really don't want to hear anything else about Cronos. So tired about Crohn already and.

[00:13:30] Yeah, it it stresses me out that I don't know how to deal with it, some been sleeping poorly lately in general. I'm worried about the world. I'm worried about how many people will suffer and die from this.

[00:13:44] And it takes a lot of my energy. Every everyday I'm updating these different graphs that I've been doing looking into each country. How are they dealing with it? And this podcast being recorded on the 20th of March. I'm not sure when we will release it, but at least for now, it starts to look like Italy, South Korea, Iran, especially China, who has been the most damaged countries, are getting it under control.

[00:14:14] And that put some ease at me that if you take a lot of actions, it's you can put it under control. But I feel a lot of stress about all of this.

[00:14:27] That's understandable, I think, especially when. When? Because you want to keep track, because you feel that responsibility to be updated about it all the time. I see how that would cause stress.

[00:14:39] And this is not something I can say no to. Really? Yeah, I want to say no to Korona. Stop growing up. Yeah.

[00:14:47] What else could I do? Well.

[00:14:52] I think it's tricky because my temptation is to look every day. How do all this doing? And at the same time I'm thinking, is this really helping me? Because I feel like I've researched and got a basic understanding of what I can do as an individual. So my approach that I have chosen to take in the last two days is to look at the stock market, look at the development of the situation maybe once every couple of days or once a week or something. And then, for the other part, tried to make my world a little bit smaller. So instead, I focus all of my energy as to the extent that I'm capable. Some affect that as well, of course. How can I make people around me feel better and safer? Can I be? So can I call my grandparents a little bit more often? Can I?

[00:15:43] I'll be reaching out to people and saying, hey, can I do some kind of favorite for you? Yes, those small things, because I think what is causing stress. What I realize cause stress for me is that I automatically get into a kind of self-preservation mode.

[00:16:00] Like, how can I protect myself? And I think that by default, it's increasing cortisol, increasing stress, and then ironically, making me more susceptible to the disease itself. The instinct is to pull money out of the market and that effect will have that the market is crashing if enough people do it right. So the self-preservation is kind of creating the thing. I don't want to happen. So try to do the opposite. I try to when I feel stress, like, how can I?

[00:16:31] Add value to something outside of me, because I think that that's something psychologically to start looking for, how can I contribute in that way, decreasing the focus on the negative, which would decrease distress, you know, decrease the self-preservation mode limited.

[00:16:55] There is a lot of talking about quarantine right now, stay inside, isolate yourself.

[00:17:02] How do you think loneliness plays into all of this? How does loneliness affect our immune system?

[00:17:08] Think it plays a huge role. I mean, we're social creatures and I've seen studies and I'm not sure how well you can study this, but that shows that being isolated is worse for your immune system than smoking a lot of cigarettes, for example. And I'm not sure how true that is, but I.

[00:17:28] Can guess that when you are when I'm with my girlfriend, for example, I just feel how I going to sort of restoration mode. I get full of these good chemicals like oxytocin, like serotonin, and those lower are cortisol, a lower stress levels, and put our body away from fight and flight into our more restorative system. So I think it's very important to try to keep your social listening. Of course. But try to stay as connected as you can to the people that matters to most.

[00:18:02] So how would you do that then?

[00:18:05] To me, it sounds like you're saying go hug everyone right now because it's good for your immune system.

[00:18:10] Well, how could you keep contact with people? It's, I think, words of affirmation. I think you can show love in many ways. Yeah, right.

[00:18:18] Even without the touch, do favors for people like I'm very lucky to be containing with my girlfriend. So that's super lucky. But still, like, call people, tell them how much they mean to you.

[00:18:32] So are you doing that, calling people more than usual? I have called I made a list of people that have made it halfway through that list.

[00:18:42] Yeah. Who are they?

[00:18:46] I started with called me. I started and I do meet you. You're part of my campaign, but I'm part of you. If I get sick, I'll bring you down. Yeah.

[00:18:55] And I think another way to combat loneliness actually is all kinds of spiritual practice, because I think that makes you more connected to yourself. And that's the primary relationship that you will always have. So I every night before we go to bed.

[00:19:11] Me and my girlfriend, we do a gratitude practice. We're taking time to think of things that we're grateful for. We're taking time to think about things we have done well today. So we boost our self-esteem. I think all of those things that makes us feel good about ourselves and the world would have a very good spillover effect to the resilience of our immune system.

[00:19:32] Ok. If you spend time focusing on what is positive right now, that in itself lowers cortisol, which is the stress hormone and. Helps to focus on the immune system.

[00:19:47] Yes. Healthy thoughts in general. Like placebo. Thinking that, thinking healthy thoughts and thinking that you would be healthy is real.

[00:19:55] So basically, no one, I think about it. Stress is basically our bodies responds to danger.

[00:20:04] Like the lion on the savannah kind of thing. And if there is a lion on the savannah, we cannot really focus on viruses cause the lion is more important than Corona. Yeah. And if we believe that there is a lion all time, which is stress, we are not building our immune system.

[00:20:23] But if we instead focus on what is good in life, what is good in the world. We don't focus on any dangers.

[00:20:29] And our immune system can build up exactly like beautifully summarized. There's a. There's no point in trying to use your immune system to ward off small intruders. There's a big cat in front of you. Right. So that's what you do. Visualization.

[00:20:45] I know in the mornings, for example, and I do this. I focus on what I want to happen in the world. What's life? I sit for a couple minutes and, yes, visualizing.

[00:20:58] A day into the future, four years into the future, what I want to experience, what I want to happen.

[00:21:06] Yeah, it's not where you're calling myself and seeing positive things.

[00:21:09] Exactly. And in those fantasies, you probably are happy and healthy. And the mind can try to distinguish between your fantasies and realities. So it thinks it's there. And then your body's responding accordingly, sending out the same hormones, sending out the same neurotransmitters.

[00:21:25] Ok, so to sum this up a little bit, then stress not good for your immune system. You can lower it by being better at saying no to things. That's a good start. This thing is less things.

[00:21:38] You can lower it by actually being connected with other people in times of isolation. That's very good to do. Over the phone call, your parents, grandparents, old friends get together and we go for walks more. So you're actually socializing outside. And if you're in a love bubble with your fiancee or girlfriend or whatever and be there because you're probably going to infect each other either way.

[00:22:04] And you spend time on being grateful and meditating, do different gratitude practices. All of those things decrease stress, increase immune system. Exactly. Spiritual practice is more important.

[00:22:26] You mentioned nutrition before. Yes. About nutrition, what can you do to build strong immune system with food or whatever?

[00:22:34] Something interesting about viruses is that they are not all active. So some viruses, those little tennis balls, they float around in our body and they do nothing. Just wait and wait and wait until the system is weakened and then they attack.

[00:22:49] Okay.

[00:22:51] And there are some things that are causing this latent viruses to become more active. And that can be poor nutrition. It can be times of stress. I think a perfect example of this is the last big pandemic we had, which was the Spanish flu in 1918 that affected a quarter of the world's population, killed between 20 and 100 million people.

[00:23:14] We're not really sure.

[00:23:16] And this happened in 1918 and what happened before that was a war, First World War. Super stressful event for the entire world. And people didn't have access to fresh food. So soldiers and many people had to eat canned food that was saved. People had a dog food. Like there wasn't fresh food available.

[00:23:39] Ok. Some people that had really bad diets, meaning that their immune system went down. So all of more or less all of the world's population were more susceptible to this virus. Exactly. And which is one of the reasons why it hit so badly.

[00:23:54] Exactly. There wasn't enough manpower to have good food production.

[00:23:58] Ok. So today then, if we can access good food, what what is good to eat? OK.

[00:24:03] So there are some some vitamins and minerals that are very important for the system. And I would say that the one that is the most important is vitamin C. So bite them in, see is very antiviral. If you have a cold, for example, vitamin C will decrease the time that you have a cold. It's it can protect against certain lung viruses. It increases your white blood cell count. There's a lot of very good things for your immune system.

[00:24:36] And where do you get that? I know oranges. What else?

[00:24:40] Ok. That's always so interesting that you bring out four inches. Well, that's the go to solution that I've heard all my life.

[00:24:47] Oh, by the way, there's a lot of vitamin C and orange juice.

[00:24:50] Yes. And a lot of sugar. Yes, I know. You can't get it from a supplement, but I wouldn't recommend that because status scorebook acid. And that is produced artificially. OK. I would try to get it from food.

[00:25:04] And some very good sources for it are like green leafy vegetables, bell peppers, berries, for example, a bell pepper has three times as much light and see as an orange. So one deciliter of pepper will cover your daily need, which is about 80 milligrams. One destiny. Let's hope despite getting. No, it's not about the spicier thing. It's the big ones.

[00:25:30] Ok, a paprika like paprika. I think Taco Bell Peppers. I would say paprika.

[00:25:36] We're going with paprika, Swedish red peppers.

[00:25:40] You know, the English word as well. But a really cool superfood for vitamin C that I have found after a study that was done at Cornell University is what might be the most vitamin C dense food in the entire world.

[00:25:52] Can you guess and I told you this before. Basically the world in English. OK. Sauerkraut. Sauerkraut. Which is fermented cabbage.

[00:26:01] And the researchers found that fermented cabbage, especially the red one, can have a vitamin C Cup count up to 300 mg per deciliter, which is a lot, I assume. Yeah. So your daily need is 80 milligrams, OK. So, like, deciliter could cover almost your. Weekly dose. I think it depends on how it's fermented and stuff, but so more either way, the Germans should be immune them they should be. And also that fermented cabbage contains a lot of probiotics, which is these. Got a good gut bacteria that we've talked about before. So that would also strengthen your immune system.

[00:26:41] The sauerkraut is a good thing to eat in general. Well, it's one of both humans.

[00:26:46] Yes. Though I'm eating it almost every day now, both for the gut bacterial flora and for and for the vitamin C. Exactly. What else? Vitamin D, I would say, is number two. And many viruses, by the way, have a strategy that they're attacking the receptors for vitamin D.. Invite them in, see, and makes us less able to utilize these vitamins.

[00:27:06] Okay, so they kind of tennis balls that clog up around our vitamin C and vitamin D plays pretty much.

[00:27:13] And so that shows how important it is for the immune system to function as well. Yeah. And vitamin D, you can almost look at it almost more like a hormone than a vitamin, and it's a regulator for our immune system. So it's very, very important.

[00:27:27] And that's another point of the isolation. Like yesterday, we had a first sunny day in Sweden and it was eight degrees. Do you hear that, guys? Eight degrees and sunny. And I was in the sun for four hours just to soak up that vitamin D.

[00:27:41] The best place to get it is from the sun. But you can get it from supplements as well. Again, no specific food for that cod liver oil. I would go for that.

[00:27:52] And that's basically a supplement because no one would just go and eat cod liver oil. You can get it s.m.

[00:27:58] And because cod liver oil is good for another supplement, I would recommend, which is like them. And A you can get both A&E from cod liver oil and I have I buy it as a bottle virgin cod liver oil and I drink it. It doesn't taste too much. There's lemon in it. Sounds horrible. No, it's not a bad actually. And the reason I want to drink it is because if you buy off the shelf cod liver oil, especially if it's a low quality brand that could be rancid, could have gone bad. So if you taste it, I know it's.

[00:28:30] It sounds horrible. I'm going to trust your word. It's not too bad. I have it in my fridge and have a light. It's not too bad, at least not the brand that I am.

[00:28:39] Ok, so that's the health part, then? Yes. So let's sum that up. Eat more sauerkraut. Eat cod liver oil. Be out in the sun when possible.

[00:28:47] Yes. Other important micronutrients are selenium and cinq. You can get them from seafood. Vitamin E is very important. You can get that from nuts and seeds. I would also drink apple cider vinegar or lemon juice. I do that every day. Turmeric is very good. It lowers your inflammation. And then number one antiviral thing. Can you guess what that is?

[00:29:14] Garlic, garlic.

[00:29:16] I would regularly that's good for Corona. And for vampires.

[00:29:21] There are no vampires. There aren't.

[00:29:27] Ok. Garlic.

[00:29:29] Ok, so that goes along with turmeric, garlic. How liberal is sauerkraut?

[00:29:35] Selenium in sync with these pills, them.

[00:29:40] You can't get it through pills or seafood. Some good sources in general. Yeah, sink. I think four grams of liver contains your daily dose of. Liver, by the way, is probably the most nutritious food. There is a lot of good stuff in it.

[00:29:58] I'm yet to find a way to cook it in a way so it doesn't taste horrible. I'm getting it. OK, yes.

[00:30:08] So it's all of that stuff and you're at least improving your chances of staying healthy.

[00:30:13] Exactly. And making sure your immune system can quell the invasion of those little tennis ball before they start to multiply exponentially.

[00:30:21] Kids eat this and just get some really good tennis rackets that he just goes straight out again. That is precisely the point. Create a little Pete Sampras and Bjorn Borg and John McEnroe, those within your body. And it just beats the crap out of the bulls. Yes.

[00:30:41] And we're back and we want to talk about something you said you were struggling with during these times, and that is sleep.

[00:30:49] Yeah, I think sleep is such an underrated thing. I think that's so important for everything.

[00:30:56] And to be honest, I don't know how important it is to for immune systems. I guess you will tell me for pretty much everything in our body. Sleep is essential.

[00:31:06] And I used to try and life hack my body into sleeping less until the realisation that nature doesn't do anything in vain. And nature wouldn't have invented this thing called sleep, which is basically not procreating, not collecting food and being very easy to harm for lions by just being passed out.

[00:31:32] So I realized with those things that it's super crucial and I'm struggling, sleeping right now because I'm stressed up. General. And what I'm doing, at least ease it out, is that I'm doing. No.

[00:31:48] No work whatsoever after eight o'clock.

[00:31:51] I usually try to do less of. I'm turning down all lights after eight o'clock. At least as much as possible. And I have flight flight mode. What's it called? Nightshifts on my phone and computer and all other screens that I'm watching to stay away from blue light.

[00:32:11] And.

[00:32:12] At least it makes it better. I'm not sleeping well at the moment. What else? What am I missing? What is the impact on the immune system? Asleep.

[00:32:22] I saw an ad, a comment on the first thing you said that I tried to make myself sleepless.

[00:32:28] And one tricky thing about sleep is that we don't really have a good system for that. We don't have a Bufford for sleep. So in the book, Why We Sleep on Matty Walker that I really like about sleep. Show that the tested students and if they lose a night of sleep, there's no real way for them to fully get it back, even if they sleep more later. That will still have a negative cognitive effect on their performance in tests and stuff. So nature doesn't have a buffer for sleep. You can't sleep extra first and then you lose it later. And the reason for that is that there are no animals that are willingly depriving themselves of sleep. Humans are the only animal that is doing that. So the idea that you should sleep less, would you think that comes from.

[00:33:17] Performance, you want to work as much as possible? Yeah. Yeah. Get get the most shit done. Exactly. I had that mindset as well. And that. Bless you sleep and still function that better off, you are your life first and you're gonna get more productive. Which is simply bullshit, less sleep than increased stress levels. If you don't sleep, does it increase less stress levels? And that's why it has a negative in pressure. Increase the stress level. It.

[00:33:48] You will have higher cortisol. You will have more cravings for sugars and sweets. That is also lowering your immune system.

[00:33:58] Sleep more in general. Yeah. Prioritize sleep in times. Scary times.

[00:34:04] Prioritize cuddling as well. I think oxytocin. You have someone to cuddle with. Yeah. If you have someone to culo. This is not a time for a tender. And maybe I was.

[00:34:15] You're too much in love, right? If you can.

[00:34:18] If you can. Yeah. Prioritize downtime. I would say. I'm not saying that. What do you mean with downtime. Yes. More relaxation time. In times like this I think. I think the recent I don't have a great answer for how you can deal with your sleep problems right now is that it is a tricky time. I think it's so hard for myself as white as well to not be affected by what the world is going through globally. So maybe this is not a time where we can expect to be as productive as always. Maybe this is a time where maybe I need to sleep one more hour per night so that my psyche has time in dreamland to deal with all of this stuff that is happening.

[00:35:05] I like something I read on. Social media somewhere.

[00:35:10] Someone who was pissed for people complaining about what the impact of this will be on the economy. And he's like, this is the purpose of economy. The reason why we have good economy is so we can deal with shitty times.

[00:35:25] This is not the economy's job right now is to be shitty because that's that's when we need it the most.

[00:35:32] And I think that made sense is like the reason we work hard. Reason we do things is not to buy luxury is crap we don't need. You know, it's to be able to deal with viruses taking over the world.

[00:35:49] Yes. You like this type of conversations, if you would like, for more people to hear a message about how to make the world a better place, especially to entrepreneurship and personal development. The main thing we would like for you to do to help us is to go into your podcast, stop and press subscribe, because if you do, that will greatly increase our chances to get into different, different podcast apps. Top podcast Populist's. Because the reason for that is that if you're in the top list enough, it's not dependent on your total amount of views, which is good for us. A tiny podcast. It has more to do with the ratio between listeners and subscribers so that we would very much appreciate.

[00:36:36] Good. Thank you it. Thank you. This was far healthy. Yeah. Oh, no. Corona High five. That's right. The Corona. Corona about Bolduc. See you guys later. Cheers.

[00:00:50] Everyone has been talking about the Corona virus lately, but what is actually a virus and how does it spread? How does it impact our bodies and what can we do to prevent it from harming us? These are all some of the questions that we're going to talk about in today's episode.

[00:01:15] The word virus comes from Latin and it means poison and they are everywhere. Did you know that just one litre of seawater contains 100 billion viruses?

[00:01:29] Obviously, that's a lot of viruses. One hundred billion. I had to Google this this morning, then 10 billion bacteria and 100 billion viruses.

[00:01:39] So they're everywhere. But we are not susceptible to them. And not everyone is equally susceptible to viruses as well. And the purpose with this podcast is to make you that is listening. Feel a little bit more safe, because I kind of want to summarize all the things I know that I can do that are quite simple to make our immune systems stronger and more resilient to viruses in general.

[00:02:12] And also a little disclaimer is that none of us are doctors. We are health enthusiasts.

[00:02:17] And so this is not meant to cure corona virus or anything like that.

[00:02:23] But it is some things you can do to strengthen your immune system, things we all the things we are doing. Yeah, that's beautifully put.

[00:02:31] So I'm here with you, as always, my beautiful, healthy, tall, youthful, very beautiful friend. Eric, the founder of Great Dot.

[00:02:41] One of my best friends and the co person I'm doing this podcast with. Well, thank you. Very introduction. Good, sir.

[00:02:50] And I'm here with A.I.M., who is the host of this podcast, who is also the person who got me interested in health in the first place. It's a bit of a health maniac is the reason I eat lots of pills everyday that I don't know what they are. We might go into that today. I don't really know what he has in store. Either way, he was the first one joining me into it.

[00:03:09] And together we're doing the Becoming Great Dot.com podcast, a podcast for people who wants to make the world a better place and believe that entrepreneurship and personal development are ways of doing that. And hey, they were talking about viruses. Hey, I got a question then. I don't know if you have an answer to. Interesting. Huh?

[00:03:32] So there are good and bad bacteria. We have tons of good bait here in our bodies. Are they good and bad viruses?

[00:03:41] Very interesting question.

[00:03:45] I don't have to answer to that.

[00:03:49] No, I don't know if viruses live inside of us because the bacteria live inside of us. Viruses are not really living. They're not. That's why it can't really kill a virus cause it's not alive in the first place. It's just a ball of genetic code. Sounds like we need to start with what is a virus. That's a very good question. So it's basically a ball of information that is wrapped in a fatty layer. So what the viruses do is that they can't really do anything on their own, but they can get into your body and inject information into your cells and then make them do all kinds of evil things, like producing more viruses.

[00:04:29] Ok, it's like a tiny little thing that jump into our bodies one way or another and then go in to our own cells and hijack them.

[00:04:39] Exactly. And they can't really jump per say. They don't have legs. They don't have wings.

[00:04:43] So the main way the corona virus spreads, for example, is when someone coughs or sneezes and then that goes with water drops in the air and then into someone's nose. Her mouth or mouth or the virus looks almost like a think of it like a tennis ball, OK? Then it's the yellow part of the tennis ball. It's a fatty layer and then the fluffy things that sticks to stuff. OK. Yeah. And each virus targets a specific body tissue and the corona virus specializes in the lung. So it goes through your throat and into the lung and lungs and then sticks to those cells because they are a match to them.

[00:05:25] Ok. So if someone coughs, it's like they're coughing out. Billions of teeny, teeny, tiny, little yellow, fluffy tentacles. And then someone else either breathed the stem in or get them on their lips or on their hands and under construction sites that we probably touched our face already read in this podcast.

[00:05:47] It's hard to get out of the habit and just right off the bat. I wasn't going to say this now, but the main thing for Coronavirus is to wash your hands. And they are so cool video that you need to wash your hands for 20 seconds, because what soap does is that it dissolves fat. And think of the corona viruses, the jello part of the tennis ball. Think of that as a fat layer. So when that solves the virus, just. And the highlights? It solves. OK. And you need to wash your hands for 20 seconds at least for that to happen.

[00:06:17] Otherwise, it doesn't dissolve because it takes 20 seconds for soap to take the yellow fluffy thing away.

[00:06:25] A virus, excessive piercing.

[00:06:27] That's exactly the action. When I wash my hands for 30 second, it's like, come on, you know, that's what my mom told me.

[00:06:33] But it actually makes sense because it takes that long for the fat the to dissolve. So the virus is like a teeny tiny tennis ball that you cough out. And it goes into your lungs and then it hijacks your cells. What does it get your cell to do with Corona?

[00:06:49] So it injects your it injects is its information into the cell. And it tricks to sell to use the body's own resources to multiply itself, create more, more, more corona viruses. And after a while, the cell dies and it explodes out the corona viruses that goes to other places and is doing harm. And it's also tricking your body's own immune system to attack the lung cells, which is causing havoc. That's a little bit, of course.

[00:07:17] Ok, so the tennis balls goes into other cells and they turn those cells into tennis ball factories. Yes.

[00:07:25] Now, the good thing is that we have a system that is preventing this, which is our immune system.

[00:07:31] And that's kind of like immigration to tennis ball immigration. Immigration in the U.S. wants so speak anyway, annoying, but spoke the language anyway.

[00:07:43] Yes. So we have a system that is the sign to identify which things that don't belong and then get them out to kill them. And that's our immune system.

[00:07:52] And depending on how strong our immune system is, that's depends on how much Shans does these little tennis ball have to get in, highjacked yourselves and then multiply exponentially.

[00:08:12] Ok, so the better our immune system in is, the better would defend against it. What's the main factor is about immune system?

[00:08:21] Well, I have written down five for the purpose of this podcast, and they are h your genes, your stress levels, your your gut flora and your nutrition and your sleep. Yes. Six. So six. Yeah.

[00:08:42] And some of them are difficult to do anything about, especially short term. Like your kid, like your age or your genes. I think you can modify them a little bit, but maybe not within the timeframe of this pandemic. So I would like to focus on stress, nutrition and your sleep.

[00:09:00] And then I would like to ask you, because I know you're a person full of hopefully life facts only and not tennis balls, as far as I know, no tennis ball, tennis balls.

[00:09:10] Let's hope you're always looking for ways to improve your well-being. So what are some of approaches you have to reduce stress.

[00:09:22] Stress is something that I'm constantly battling with.

[00:09:27] And.

[00:09:29] I think that stress happens when there are too many things we either want to feel that we have to say yes to, because we don't want to let other people down or ourselves down or boss down. So we end up saying yes to more things than we can handle. And I've been doing this a lot. I've been saying, yes, too far, too many things, and I constantly do.

[00:09:53] So for me, the most crucial thing about decreasing stress is decreasing the numbers of. Yes.

[00:10:00] That I say to anything, the better I get at saying no, the better I get. Checking in with myself, do I really have time to do this? Do I really want to do this? Am I capable of doing this? And the better I get at saying no, regardless if that's. Maybe dinner with friends that I actually don't really have the time to or wants to prioritize right now or if it's a new job thing or you're just today friend of mine who's living in northern Italy, who is the most. Well, currently, when we're recording this podcast, more or less the most damaged area of all due to Korona and asked me if I wanted to do a live streaming with him and interview him, what's going on as like it's a very interesting thing to do.

[00:10:50] And still, I feel that I can't really keep up with all the other things on my agenda right now. So I said no to that, even though it felt like something that would develop or beneficial both me and for the listeners and my followers elsewhere, just getting good at saying no. I think that's the most crucial thing when it comes to stress. If you are good at saying no, you're almost immune to feeling stressed.

[00:11:20] Yes, I agree.

[00:11:21] And this gave me a reality check because I'm not the best at saying no. And I you made me realize where. Because you said in the beginning that you're saying yes to too many things that you want to do or that you say to yourself that you have to do that. Oh, those are two very different things. And they have to do is, of course, create more stress. But then I looked into my life and I have a lot of ideas in my head that I tell myself that I want to do. I don't have to.

[00:11:51] But when I have too many creative ideas and things that I want to do, those are actually causing a lot of stress as well by just being there. Yeah. And just having those ideas. And I'm saying, OK, I want to do this thing, but it's not gonna happen.

[00:12:08] Can I put it aside from for now and maybe go back to it later?

[00:12:13] Yeah.

[00:12:15] I feel the same way when my list of things that I want to do becomes too long, even if I don't do them.

[00:12:20] You're still there and they're poking my attention. You know, it's important to kind of is realize that this is not gonna happen and tear it up and throw it away. It's it's causing stress just by not being done.

[00:12:35] So how much stress would you say the whole pandemic is causing, you know?

[00:12:42] It's causing a lot of stress. Partly.

[00:12:47] Partly because of the stock market is crashing and losing a lot of money, partly because it's distracts our team a lot. So it takes away attention from building right of common everything we want to do. Partly because I feel a big responsibility about communicating about this. I want to educate all my followers about washing their hands. For example, I want to take responsibility in this, and I'm not an expert, which makes it really hard. And whenever I'm posting about it, I get a lot of negative comments.

[00:13:21] There is a lot of people out there really don't want to hear anything else about Cronos. So tired about Crohn already and.

[00:13:30] Yeah, it it stresses me out that I don't know how to deal with it, some been sleeping poorly lately in general. I'm worried about the world. I'm worried about how many people will suffer and die from this.

[00:13:44] And it takes a lot of my energy. Every everyday I'm updating these different graphs that I've been doing looking into each country. How are they dealing with it? And this podcast being recorded on the 20th of March. I'm not sure when we will release it, but at least for now, it starts to look like Italy, South Korea, Iran, especially China, who has been the most damaged countries, are getting it under control.

[00:14:14] And that put some ease at me that if you take a lot of actions, it's you can put it under control. But I feel a lot of stress about all of this.

[00:14:27] That's understandable, I think, especially when. When? Because you want to keep track, because you feel that responsibility to be updated about it all the time. I see how that would cause stress.

[00:14:39] And this is not something I can say no to. Really? Yeah, I want to say no to Korona. Stop growing up. Yeah.

[00:14:47] What else could I do? Well.

[00:14:52] I think it's tricky because my temptation is to look every day. How do all this doing? And at the same time I'm thinking, is this really helping me? Because I feel like I've researched and got a basic understanding of what I can do as an individual. So my approach that I have chosen to take in the last two days is to look at the stock market, look at the development of the situation maybe once every couple of days or once a week or something. And then, for the other part, tried to make my world a little bit smaller. So instead, I focus all of my energy as to the extent that I'm capable. Some affect that as well, of course. How can I make people around me feel better and safer? Can I be? So can I call my grandparents a little bit more often? Can I?

[00:15:43] I'll be reaching out to people and saying, hey, can I do some kind of favorite for you? Yes, those small things, because I think what is causing stress. What I realize cause stress for me is that I automatically get into a kind of self-preservation mode.

[00:16:00] Like, how can I protect myself? And I think that by default, it's increasing cortisol, increasing stress, and then ironically, making me more susceptible to the disease itself. The instinct is to pull money out of the market and that effect will have that the market is crashing if enough people do it right. So the self-preservation is kind of creating the thing. I don't want to happen. So try to do the opposite. I try to when I feel stress, like, how can I?

[00:16:31] Add value to something outside of me, because I think that that's something psychologically to start looking for, how can I contribute in that way, decreasing the focus on the negative, which would decrease distress, you know, decrease the self-preservation mode limited.

[00:16:55] There is a lot of talking about quarantine right now, stay inside, isolate yourself.

[00:17:02] How do you think loneliness plays into all of this? How does loneliness affect our immune system?

[00:17:08] Think it plays a huge role. I mean, we're social creatures and I've seen studies and I'm not sure how well you can study this, but that shows that being isolated is worse for your immune system than smoking a lot of cigarettes, for example. And I'm not sure how true that is, but I.

[00:17:28] Can guess that when you are when I'm with my girlfriend, for example, I just feel how I going to sort of restoration mode. I get full of these good chemicals like oxytocin, like serotonin, and those lower are cortisol, a lower stress levels, and put our body away from fight and flight into our more restorative system. So I think it's very important to try to keep your social listening. Of course. But try to stay as connected as you can to the people that matters to most.

[00:18:02] So how would you do that then?

[00:18:05] To me, it sounds like you're saying go hug everyone right now because it's good for your immune system.

[00:18:10] Well, how could you keep contact with people? It's, I think, words of affirmation. I think you can show love in many ways. Yeah, right.

[00:18:18] Even without the touch, do favors for people like I'm very lucky to be containing with my girlfriend. So that's super lucky. But still, like, call people, tell them how much they mean to you.

[00:18:32] So are you doing that, calling people more than usual? I have called I made a list of people that have made it halfway through that list.

[00:18:42] Yeah. Who are they?

[00:18:46] I started with called me. I started and I do meet you. You're part of my campaign, but I'm part of you. If I get sick, I'll bring you down. Yeah.

[00:18:55] And I think another way to combat loneliness actually is all kinds of spiritual practice, because I think that makes you more connected to yourself. And that's the primary relationship that you will always have. So I every night before we go to bed.

[00:19:11] Me and my girlfriend, we do a gratitude practice. We're taking time to think of things that we're grateful for. We're taking time to think about things we have done well today. So we boost our self-esteem. I think all of those things that makes us feel good about ourselves and the world would have a very good spillover effect to the resilience of our immune system.

[00:19:32] Ok. If you spend time focusing on what is positive right now, that in itself lowers cortisol, which is the stress hormone and. Helps to focus on the immune system.

[00:19:47] Yes. Healthy thoughts in general. Like placebo. Thinking that, thinking healthy thoughts and thinking that you would be healthy is real.

[00:19:55] So basically, no one, I think about it. Stress is basically our bodies responds to danger.

[00:20:04] Like the lion on the savannah kind of thing. And if there is a lion on the savannah, we cannot really focus on viruses cause the lion is more important than Corona. Yeah. And if we believe that there is a lion all time, which is stress, we are not building our immune system.

[00:20:23] But if we instead focus on what is good in life, what is good in the world. We don't focus on any dangers.

[00:20:29] And our immune system can build up exactly like beautifully summarized. There's a. There's no point in trying to use your immune system to ward off small intruders. There's a big cat in front of you. Right. So that's what you do. Visualization.

[00:20:45] I know in the mornings, for example, and I do this. I focus on what I want to happen in the world. What's life? I sit for a couple minutes and, yes, visualizing.

[00:20:58] A day into the future, four years into the future, what I want to experience, what I want to happen.

[00:21:06] Yeah, it's not where you're calling myself and seeing positive things.

[00:21:09] Exactly. And in those fantasies, you probably are happy and healthy. And the mind can try to distinguish between your fantasies and realities. So it thinks it's there. And then your body's responding accordingly, sending out the same hormones, sending out the same neurotransmitters.

[00:21:25] Ok, so to sum this up a little bit, then stress not good for your immune system. You can lower it by being better at saying no to things. That's a good start. This thing is less things.

[00:21:38] You can lower it by actually being connected with other people in times of isolation. That's very good to do. Over the phone call, your parents, grandparents, old friends get together and we go for walks more. So you're actually socializing outside. And if you're in a love bubble with your fiancee or girlfriend or whatever and be there because you're probably going to infect each other either way.

[00:22:04] And you spend time on being grateful and meditating, do different gratitude practices. All of those things decrease stress, increase immune system. Exactly. Spiritual practice is more important.

[00:22:26] You mentioned nutrition before. Yes. About nutrition, what can you do to build strong immune system with food or whatever?

[00:22:34] Something interesting about viruses is that they are not all active. So some viruses, those little tennis balls, they float around in our body and they do nothing. Just wait and wait and wait until the system is weakened and then they attack.

[00:22:49] Okay.

[00:22:51] And there are some things that are causing this latent viruses to become more active. And that can be poor nutrition. It can be times of stress. I think a perfect example of this is the last big pandemic we had, which was the Spanish flu in 1918 that affected a quarter of the world's population, killed between 20 and 100 million people.

[00:23:14] We're not really sure.

[00:23:16] And this happened in 1918 and what happened before that was a war, First World War. Super stressful event for the entire world. And people didn't have access to fresh food. So soldiers and many people had to eat canned food that was saved. People had a dog food. Like there wasn't fresh food available.

[00:23:39] Ok. Some people that had really bad diets, meaning that their immune system went down. So all of more or less all of the world's population were more susceptible to this virus. Exactly. And which is one of the reasons why it hit so badly.

[00:23:54] Exactly. There wasn't enough manpower to have good food production.

[00:23:58] Ok. So today then, if we can access good food, what what is good to eat? OK.

[00:24:03] So there are some some vitamins and minerals that are very important for the system. And I would say that the one that is the most important is vitamin C. So bite them in, see is very antiviral. If you have a cold, for example, vitamin C will decrease the time that you have a cold. It's it can protect against certain lung viruses. It increases your white blood cell count. There's a lot of very good things for your immune system.

[00:24:36] And where do you get that? I know oranges. What else?

[00:24:40] Ok. That's always so interesting that you bring out four inches. Well, that's the go to solution that I've heard all my life.

[00:24:47] Oh, by the way, there's a lot of vitamin C and orange juice.

[00:24:50] Yes. And a lot of sugar. Yes, I know. You can't get it from a supplement, but I wouldn't recommend that because status scorebook acid. And that is produced artificially. OK. I would try to get it from food.

[00:25:04] And some very good sources for it are like green leafy vegetables, bell peppers, berries, for example, a bell pepper has three times as much light and see as an orange. So one deciliter of pepper will cover your daily need, which is about 80 milligrams. One destiny. Let's hope despite getting. No, it's not about the spicier thing. It's the big ones.

[00:25:30] Ok, a paprika like paprika. I think Taco Bell Peppers. I would say paprika.

[00:25:36] We're going with paprika, Swedish red peppers.

[00:25:40] You know, the English word as well. But a really cool superfood for vitamin C that I have found after a study that was done at Cornell University is what might be the most vitamin C dense food in the entire world.

[00:25:52] Can you guess and I told you this before. Basically the world in English. OK. Sauerkraut. Sauerkraut. Which is fermented cabbage.

[00:26:01] And the researchers found that fermented cabbage, especially the red one, can have a vitamin C Cup count up to 300 mg per deciliter, which is a lot, I assume. Yeah. So your daily need is 80 milligrams, OK. So, like, deciliter could cover almost your. Weekly dose. I think it depends on how it's fermented and stuff, but so more either way, the Germans should be immune them they should be. And also that fermented cabbage contains a lot of probiotics, which is these. Got a good gut bacteria that we've talked about before. So that would also strengthen your immune system.

[00:26:41] The sauerkraut is a good thing to eat in general. Well, it's one of both humans.

[00:26:46] Yes. Though I'm eating it almost every day now, both for the gut bacterial flora and for and for the vitamin C. Exactly. What else? Vitamin D, I would say, is number two. And many viruses, by the way, have a strategy that they're attacking the receptors for vitamin D.. Invite them in, see, and makes us less able to utilize these vitamins.

[00:27:06] Okay, so they kind of tennis balls that clog up around our vitamin C and vitamin D plays pretty much.

[00:27:13] And so that shows how important it is for the immune system to function as well. Yeah. And vitamin D, you can almost look at it almost more like a hormone than a vitamin, and it's a regulator for our immune system. So it's very, very important.

[00:27:27] And that's another point of the isolation. Like yesterday, we had a first sunny day in Sweden and it was eight degrees. Do you hear that, guys? Eight degrees and sunny. And I was in the sun for four hours just to soak up that vitamin D.

[00:27:41] The best place to get it is from the sun. But you can get it from supplements as well. Again, no specific food for that cod liver oil. I would go for that.

[00:27:52] And that's basically a supplement because no one would just go and eat cod liver oil. You can get it s.m.

[00:27:58] And because cod liver oil is good for another supplement, I would recommend, which is like them. And A you can get both A&E from cod liver oil and I have I buy it as a bottle virgin cod liver oil and I drink it. It doesn't taste too much. There's lemon in it. Sounds horrible. No, it's not a bad actually. And the reason I want to drink it is because if you buy off the shelf cod liver oil, especially if it's a low quality brand that could be rancid, could have gone bad. So if you taste it, I know it's.

[00:28:30] It sounds horrible. I'm going to trust your word. It's not too bad. I have it in my fridge and have a light. It's not too bad, at least not the brand that I am.

[00:28:39] Ok, so that's the health part, then? Yes. So let's sum that up. Eat more sauerkraut. Eat cod liver oil. Be out in the sun when possible.

[00:28:47] Yes. Other important micronutrients are selenium and cinq. You can get them from seafood. Vitamin E is very important. You can get that from nuts and seeds. I would also drink apple cider vinegar or lemon juice. I do that every day. Turmeric is very good. It lowers your inflammation. And then number one antiviral thing. Can you guess what that is?

[00:29:14] Garlic, garlic.

[00:29:16] I would regularly that's good for Corona. And for vampires.

[00:29:21] There are no vampires. There aren't.

[00:29:27] Ok. Garlic.

[00:29:29] Ok, so that goes along with turmeric, garlic. How liberal is sauerkraut?

[00:29:35] Selenium in sync with these pills, them.

[00:29:40] You can't get it through pills or seafood. Some good sources in general. Yeah, sink. I think four grams of liver contains your daily dose of. Liver, by the way, is probably the most nutritious food. There is a lot of good stuff in it.

[00:29:58] I'm yet to find a way to cook it in a way so it doesn't taste horrible. I'm getting it. OK, yes.

[00:30:08] So it's all of that stuff and you're at least improving your chances of staying healthy.

[00:30:13] Exactly. And making sure your immune system can quell the invasion of those little tennis ball before they start to multiply exponentially.

[00:30:21] Kids eat this and just get some really good tennis rackets that he just goes straight out again. That is precisely the point. Create a little Pete Sampras and Bjorn Borg and John McEnroe, those within your body. And it just beats the crap out of the bulls. Yes.

[00:30:41] And we're back and we want to talk about something you said you were struggling with during these times, and that is sleep.

[00:30:49] Yeah, I think sleep is such an underrated thing. I think that's so important for everything.

[00:30:56] And to be honest, I don't know how important it is to for immune systems. I guess you will tell me for pretty much everything in our body. Sleep is essential.

[00:31:06] And I used to try and life hack my body into sleeping less until the realisation that nature doesn't do anything in vain. And nature wouldn't have invented this thing called sleep, which is basically not procreating, not collecting food and being very easy to harm for lions by just being passed out.

[00:31:32] So I realized with those things that it's super crucial and I'm struggling, sleeping right now because I'm stressed up. General. And what I'm doing, at least ease it out, is that I'm doing. No.

[00:31:48] No work whatsoever after eight o'clock.

[00:31:51] I usually try to do less of. I'm turning down all lights after eight o'clock. At least as much as possible. And I have flight flight mode. What's it called? Nightshifts on my phone and computer and all other screens that I'm watching to stay away from blue light.

[00:32:11] And.

[00:32:12] At least it makes it better. I'm not sleeping well at the moment. What else? What am I missing? What is the impact on the immune system? Asleep.

[00:32:22] I saw an ad, a comment on the first thing you said that I tried to make myself sleepless.

[00:32:28] And one tricky thing about sleep is that we don't really have a good system for that. We don't have a Bufford for sleep. So in the book, Why We Sleep on Matty Walker that I really like about sleep. Show that the tested students and if they lose a night of sleep, there's no real way for them to fully get it back, even if they sleep more later. That will still have a negative cognitive effect on their performance in tests and stuff. So nature doesn't have a buffer for sleep. You can't sleep extra first and then you lose it later. And the reason for that is that there are no animals that are willingly depriving themselves of sleep. Humans are the only animal that is doing that. So the idea that you should sleep less, would you think that comes from.

[00:33:17] Performance, you want to work as much as possible? Yeah. Yeah. Get get the most shit done. Exactly. I had that mindset as well. And that. Bless you sleep and still function that better off, you are your life first and you're gonna get more productive. Which is simply bullshit, less sleep than increased stress levels. If you don't sleep, does it increase less stress levels? And that's why it has a negative in pressure. Increase the stress level. It.

[00:33:48] You will have higher cortisol. You will have more cravings for sugars and sweets. That is also lowering your immune system.

[00:33:58] Sleep more in general. Yeah. Prioritize sleep in times. Scary times.

[00:34:04] Prioritize cuddling as well. I think oxytocin. You have someone to cuddle with. Yeah. If you have someone to culo. This is not a time for a tender. And maybe I was.

[00:34:15] You're too much in love, right? If you can.

[00:34:18] If you can. Yeah. Prioritize downtime. I would say. I'm not saying that. What do you mean with downtime. Yes. More relaxation time. In times like this I think. I think the recent I don't have a great answer for how you can deal with your sleep problems right now is that it is a tricky time. I think it's so hard for myself as white as well to not be affected by what the world is going through globally. So maybe this is not a time where we can expect to be as productive as always. Maybe this is a time where maybe I need to sleep one more hour per night so that my psyche has time in dreamland to deal with all of this stuff that is happening.

[00:35:05] I like something I read on. Social media somewhere.

[00:35:10] Someone who was pissed for people complaining about what the impact of this will be on the economy. And he's like, this is the purpose of economy. The reason why we have good economy is so we can deal with shitty times.

[00:35:25] This is not the economy's job right now is to be shitty because that's that's when we need it the most.

[00:35:32] And I think that made sense is like the reason we work hard. Reason we do things is not to buy luxury is crap we don't need. You know, it's to be able to deal with viruses taking over the world.

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[00:36:36] Good. Thank you it. Thank you. This was far healthy. Yeah. Oh, no. Corona High five. That's right. The Corona. Corona about Bolduc. See you guys later. Cheers.