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0 (1s): Coming up on the get lean, eat clean podcast. 1 (4s): And I think fundamentally many people who ask propping today, they, they, they knew a new diet, the eight take news, press full hobbies, like not exercising, or let me run for marathon or something. Very ambitious. And they often neglect the fact that, you know, by sleeping maybe seven hours a night and, and building a better habit for sleep might actually have a bigger impact. And if you sleep well, then you recover faster. And by the way, if you sleep more, you actually burn more calories, kind of counter-intuitive because if you sleep more than you have no time to eat that much then, and I think that to get up with some type of, I don't, I'm not saying fasting, I'm saying like a little bit time, restrictive eating would be amazing. 0 (51s): Hello, and welcome to the get lean, eat clean podcast. I'm Brian grin. And I'm here to give you actionable tips to get your body back to what it once was five, 10, even 15 years ago each week. I'll give you an in-depth interview with a health expert from around the world to cut through the fluff and get you long-term sustainable results. This week I interviewed Ari Tula. He's a San Francisco based entrepreneur and the co-founder and CEO of a smart nutrition service ELO, whose mission is to transform food from the leading cause of disease to medicine. We discussed his journey into creating a cutting-edge customized health company, specific biomarkers that are the foundation of optimal performance. 0 (1m 34s): What can be done to address the rise in chronic health conditions in America and his one tip to get your body back to what it once was. This is a very interesting interview with Ari, lots of great tips. He's got a really cool supplement company called ELO. Check it out. Hope you enjoy the interview and thanks so much for listening. All right. Welcome to the get lean eat clean podcast. My name is Brian grin and I have CEO and co-founder of ELO Ari Tula. Welcome to the show. 1 (2m 4s): Hey Brian. Great to be here. 0 (2m 6s): Yeah. Thanks for coming on from San Francisco. And before we get into it, I have a bunch of topics to talk about. Perhaps maybe give the audience a little bit of background of yourself and how you started ILA, which is a nutritional supplement company. 1 (2m 21s): Ah, I'd love to, so might've missed auto. I come from Finland or isn't it. So been living in the bay area for about 15 years and I've been really heavily involved in, in nutrition for the last about 20 years I got into by accident. My, my wife had a thyroid tumor over 20 years ago and it led into auto immune diseases, hormonal silences, and just overall, overall feeling not good. And that was one of those things that, you know, is medically unknown, unknown, that nobody knows what to do about. And all the years we realized that the diet was able to help her. 1 (3m 6s): And it finally enabled us to get, get a family and, and all those things. And it really made me a big believer on this idea that food is medicine. Food can also cause a lot of disease as we all know. And that has been one of the things that, you know, has been very center of my life because of course we know as an, as a good husband, you know, and, and, you know, partner, you want it to help. And I went along with, with all the different diets and so forth. And we went into this sort of almost like a keto type of diet, long time ago, maybe 18 years ago, where you eat no sugar, you eat very little grains and you eat a little meat. And that was helping my wife do lower inflammation in her body and find that the body was able to heal herself. 1 (3m 52s): And I of course did the same type of diet then. And I feel, feel crate. Then I'm performing at a pretty high level physically and also mentally because of that today, I think, and I'm Ella was born about maybe three years ago when I finally started to think about my, my next business after selling, setting the previous ones. And it really felt great to build the company at this time and eight, where you have now platforms in place about food delivery. You have a lot of science in place about the impact of diet and nutrition, doll health, and also had a great farming team in place that, you know, we were able to start the company. So that was the kind of foundational piece of, of Ella. 1 (4m 35s): And we've been around now for about two years and it's been, it's been wonderful to, to see the impact we can have on human health by, by providing them the right nutrition at the right time. 0 (4m 46s): Yeah. Interesting. In, you know, with, with what you learned from your wife, what, what type of principles I know you mentioned you went, you went keto, is that right back? How long ago was it? That was 18 years ago. 1 (5m 2s): Yeah. I don't think we knew about, I don't think the KIDO, I don't know if the word was available, but it was basically a diet that you eat very clean and you eat food that is helping you lower inflammation. And of course we, I mean the science then wasn't that evident about serger and, and carbs, but you know, it, it, we thought about we, a lot of doctors have helped us to think about it. And I think we were one of the first, but the early people who really saw the benefit of this. And of course today, you know, you have many, many companies out there as an example, like Virta health, they are reversing type two diabetes today with the keto diet. 1 (5m 43s): And it's amazing to see 10,000 plus people who have been healed now by doing that. And, and I mean, there's so much going on today in the world that is based on somehow on behavior sayings and an interest. And I think you really are what you eat and the food really is medicine. So those are the fundamental principles of my thinking every day. 0 (6m 10s): Yeah. I, I definitely agreed. I definitely agree with you with that. How with your company ELO, I know I was taking a look at it. It's nutritional supplements, but it is different than a normal know supplement company in the sense that it looks like you do customization, customized formulations based on biomarkers. Perhaps maybe get a bit a bit into that and how that works. 1 (6m 33s): Yeah. So at LOE, we be called call it smart nutrition. So we are smart, interesting company. Maybe it's the first time you hear about it. But I think, you know, it is really the future where we are trying to make the nutrition smart. I think about like your smartphone and your smart watch or your smart car or whatever you have smart home. What it means in the prison is that all the things we do at ELA, they are personal. They're made for you. All the things are also precise. They are grounded in science and in our case, they are crowded in blood biomarker testing. For example, all the wearable device data we get from you. 1 (7m 14s): And also of course, health Westerners. And lastly, the smart nutrition is proactive. It basically gets better with time. So there's an AI model that this learning about the impact of the nutrition do use specifically, we're all different. And, and let's say it could be like you don't like some paste or something is not working for you. All that feedback group is coming back to you. And then we modify improve based on that. So if I kind of summarize what we do today, this is a fairly incarnation of LOE. Been around, live in the market for about a year in the clinical trial. And now for the last three months live. And we have a lot of people signing up every day today with this, of course. 1 (7m 54s): Wonderful. So we do in the beginning, you sign up on the web, we direct you to download the L app. It'll happen this the centerpiece of every day, you get a blood test and get at your home. So what do you do with that? With that you basically, you get at home, you prick your finger, you send it back to our lab. We test for biomarkers today. Those are not like nutritional biomarkers or mineral stay off lipid panel. So we do your cholesterol, LDL, HDL, VLDL, triglycerides. We test your A1C, which is the diabetes biomarker. We also look at the mineral vitamins, like vitamin D vitamin B12. We look at the iron or with ferritin. 1 (8m 36s): And we also look at your inflammation. Like you heard about my wife. I mean inflammation, my, but it's a really key metric for human health. So we test the homocysteine. So it's the same type of panel you get. If you go to a very expensive concierge doctor that you pay, you know, 10,000 a year or something, and we do the test every 90 days, once we get the results, you are connecting with a yellow coats, these are registered dieticians. So you can talk with a coach, you go through your data and then you get the app and you can communicate with your every everyday. If you want, you can send a photo of a food you're eating. You can send a photo of a label, product, your thinking, and so forth, and they're going to help you go through all those things. 1 (9m 17s): Some people use it daily. Other people use it monthly. And then once you have your plan set, you will get a back of a supplements in a daily packets that have your name on. And they come every month and they have been modified every month based on the feedback group we get about you. So it really is. I think maybe the first time you really can get smart supplements that are made for you specifically. We make the cocktail and the formulation based on six different active compounds that are all validated in clinical trials with humans. So we have the whole L AI is based on all the clinical studies done today in the world for humans related to nutrients. 1 (10m 0s): And there are some products we haven't get added because there's not enough evidence scientifically that they can have an impact on our health. 0 (10m 8s): Did you say six or 1 (10m 9s): 66? Zero 0 (10m 12s): 600. Okay. Gotcha. Very cool. I mean, I've seen some, some customized supplement companies, but nothing perhaps where, you know, you, you are in contact with a consultant that can sort of guide you along and make adjustments. As, you know, as you start taking the supplements, what type of do you guys talk about lifestyle changes as well? Because obviously supplements are one aspect, but obviously as you know, lifestyle changes are probably if not more important than supplements 1 (10m 44s): A hundred percent. So the, these are these a diet this in school have been working with with people like you and me to help them to perform better. Or they are people who worked in a hospital setting, working with people who are, who have diabetes or who have cancer. So they are bringing that same knowledge now in every conversation. And some members are more willing to change behavior. Some people just want to have very, very directed supplements for them that are helping them to optimize maybe death sentences and so forth that we found on the, on the blood testing. It really depends. But most people, when they go through this, they are amazed of the quality of the people we have now as Ella full-time coaches. 1 (11m 24s): Because I mean, I dunno if you haven't had an, had a chance to really, you know, work with a dietician. I had never had that before. And most people, I don't think they have had the experience and it really helps you when you can communicate with the person, what do you do? And how can it says behavior because somethings are not evident. And often, like you won't know, the micro senses are important. You don't need to, you can't send us everything at once. You have to say one thing at a time and we can help on that. And the ELA app of course, is then guiding you through daily. How do you change the habits in your life? So, and I mean, L is a smart nutrient company. 1 (12m 4s): I mean, supplements are one part of this. I have an array of things coming. I can't talk about it yet. I'm happy to tell it again when we have new product coming in, but this is not the supplement company. This is an interesting company. And our goal is really to build, to help you to perform at your optimal level, get help. They all stay healthy depending on what your goal is. 0 (12m 24s): Very interesting. Yeah. So you'll have more coming out in the, in the future. And what other than, you know, your wife, obviously going through some health issues, what, what else prompted you to start ELO? And, and did you, as far as sourcing the supplement stuff, where's it all sourced from? 1 (12m 44s): Yeah, so the, on the, on the foundational side I, I spent, I spent the last 20 years in tech, I got into first startup, 99. We built websites for global companies from Finland. I hope we were kids at the time and, you know, web 1.0, then later I was working for Nokia for a long time. So I stumbled upon, I started the team building the first smartphone before iPhone and Android, we invented the app store. We invented the gaming store, mobile gaming, all these things. And, and then I came to the valley to run game studios and global app studios at, at Nokia. And so I'd be doing like 20,000 apps, I think in my, my life to date. 1 (13m 26s): So more than most people's I know a lot about the space and the last decade I spent in healthcare, I built a company called better doctor. It was a doctor finder app that turned into a backbone kind of data company for the health care. So if you go today and look at your doctor network at your insurance company, it's been designed by, by my last company stools. So we, every doctor network today has started with the doors that we created. And my goal for that company was to help people find a doc that they love. And we were hoping to help a million people. And last year we helped 200 million people to navigate healthcare. So we kind of miss an accomplice and, and now my goal is to help millions of people get access and, and use nutrition to heal themselves. 1 (14m 13s): And that's our goal. And I had, I had wonderful. This is later that, you know, happened or my family, you know, my, my wife is to be able to pick as many of those, but then later my first son died. And that was the time when I got into healthcare and got into building the better doctor to help people find a doctor. We couldn't find the right doctor, we lost our son. So that was unfortunate. And, you know, luckily to be able to kind of help many, many, many more people in a similar setting. And we also started the investment fund. You know, we run with my wife that we invest in, in the startups, in this space. We are investors, many companies with, you know, you probably know in this space, in fact, quite big already. So that's kinda my life passing now is to like, invest all the money. 1 (14m 54s): I have invest all the time. I have available into making nutrition, more accessible to people. And what we do at the, if you take a look at the specifically the supplements and things, we do, I never use supplements in my life before I started the company. And of course my team, they tested my blood work and I had done it quite a while for, for many years already. I do every quarterly testing in the lab. And they found out that my vitamin D was super low. My doctor had never told me about it. And they think my vitamin D was 51, 5 super low. And then, you know, my team of course, you know, started to help me to get it up. And I was supplementing at 5,000 IUs, vitamin D a day. 1 (15m 36s): And that's the normal kind of higher dose to give to people and nothing happened. So they were like, huh, what's going on? And I had been fully sequenced many times by other companies and they took my, my sequencing data, my DNA. And they found out that I have two new days in swimming, vitamin D I don't metabolize sun properly. I told you, vitamin D in my body properly, suddenly I had to be super dose, like, I don't know, $30,000 of vitamin D. And that was able to get finally helped me to get up to normal level. And what happened. I felt very different. I slept better. I performed better. And I was like, ha, that's crazy. So then I asked access sequence, my extended family in Finland, and they all had the same mutation. They were all, all might've been deep and we've been able to help them to get back on the normal level as well. 1 (16m 21s): That was before COVID. And now none of them died of COVID. You know, my parents are old and, and, and so forth. So, I mean, that's kind of power I've seen personally on like simple things like, you know, vitamin and mineral levels can have an impact. And of course, to your question is a really good one. How do we know that the, the soft partners specifically are something that can have an impact on people's health? I think most supplements out there, even in whole foods are stuff that you should never eat. They are not what they say. They are not those properly. Sometimes not even the right thing. They, they claim they are. So we, this every supplement we have in a third party, what we do also, we are now starting to source supplements from the best people in the market. 1 (17m 3s): Keep in mind, yellow is coming in these daily packets, I'm sewing it, her daily packet. We can put any pills in this packet. It doesn't need to be coming from, you know, one vendor. So we are talking now with lot of people that you probably know in the supplement space who have the highest product for, let's say omega-3. For example, we picked a company called E V EWI who have a really interesting new vegan omega three product made in the us from Alto. So we added their pill into Ella packets, and we are not talking to dozens of other companies who also have these very, very credible products. That's having a big impact in clinical trials. So that's kind of how we do it. 1 (17m 43s): And on top of that, we all with desk, all the products ourselves for advocates, you know, impact, and also for a period. So think about heavy metals and toxins toxins that could be in the pistols. 0 (17m 56s): Yeah. I love that. And it's interesting. You bring up the vitamin D you know, the vitamin D supplements, you know, especially I'm in the Midwest in Chicago, you know, we don't get a lot of sun and that's typically where you would get it from. And it's interesting that you had a mutation where you can actually absorb vitamin D and I love how you do the blood testing testing as well. I think a lot of people get blood tests. They go, their doctor, actually, I have had a client recently tell me that. And like, the feedback on it is just minimal, right? Like they might look at their cholesterol and LDL and that'll be it. And for the most part, you know, statins are dished out left and right. 0 (18m 37s): And, you know, we, we know that there's other ways that, that, and there's probably better ways to deal with, you know, maybe a high LDL perhaps. And if you have more importantly, like the small particles, the VLDL, like you mentioned to help get those down, is that something you guys look into as far as screening and making sure that, you know, you're, you're dealing with particle size and not just, you know, the overall picture of total cholesterol. 1 (19m 7s): I, a lot of point there. And I think, you know, you, you know, this space, well, it's a good question. So LDL HDL track was the rice VLDL are kind of the core, you know, fat mess events we do. And I think there's so much more we could do in the future today. I think at ELO, we are a little bit limited as any at-home collection company, because we can't collect, you know, five bottles of blood that would be very difficult to do alone. So we have, we are requiring like a thing to break today. Think about like five to supply that is still like, you know, some people it's difficult. They have never done it before. So I, I don't, I don't blame it. The, no, it's always solid, painless, sometimes difficult, but everybody can do it. 1 (19m 51s): And it's maybe easier than going through a lab and you're using big needles and sold before, but what's happening today in this world is it's super compelling. Think about after COVID started the at home collects and biomarker testing market has grown 11 times and there has been huge amount of innovation taking place already. And we are just getting started as an industry. So I think in the next 10 years, we are really moving from this idea where you have to go to the lab and we need to take, you know, many vials of blood. I just did this today. Earlier. I did nine, nine vials of blood from my bane. 1 (20m 32s): And you know, it's not, not very fun, but that same thing can be done. I think in the next 10 years at home, I don't mean at home collected. It can be tested at home like your COVID test, but you swap your nose and then you put it in a test and you see results automatically. Or, you know, you have companies like Bessel health where you can be in a stick and they can give you guidance on what happens. You take a photo with your camera on your phone, and it tells you your results, a very narrow number of biomarkers of course today, but that's going to be the future. So I think, you know, I don't think we know necessarily today as a scientific community, that I'll be out the right things. Like your point LDL can be high, but if you have a large particle to the LDL and it's high, it might not be a big deal. 1 (21m 20s): So sometimes we are making these things maybe a big bit too big of a deal easily. And of course you, you mentioned the spans. I didn't say that, but, you know, that's the one example where 50 million Americans are getting a drug that doesn't work for many people and it has side effects. And I think, you know, you have to be both accurate that most people who gets that this could be also treated with better nutrition. 0 (21m 45s): Yeah, yeah, totally true. And yeah, I think we were just touching the iceberg of where we're going, as far as, like you mentioned, I, you know, with COVID and everything, if anything, if there was a positive from that, realize that we have to all take our health into our own hands and be proactive about it. And so what, what, what do you think should be done other than obviously companies like yourself, where you're sort of doing the self-testing and, and finding out what works for you, but what other areas do you think we need to address, like as far as in America or worldwide for all these chronic health issues that have just been on the rise? 1 (22m 24s): Massive, massive question. It's a $2 trillion question because we spend about two to 3 trillion a year on managing people who have these issues related to the metabolic health. Think about, you know, obesity, heart disease, including, you know, high blood pressure and, and so forth. And, and diabetes of course, has a rampant, the crawling, like we're going to have doubled among diabetics in the next coming decade than we have today. And we already have a big, big history today. So I, I look at, I look at health and I'm not a doctor. I'm not a dietician. I'm not even a scientist in a, in a real Moschino human health. 1 (23m 5s): I'm being a layman who spent last 20 years trying to find a way to help, you know, my family. And then I've been very, very involved in trying to kind of stay at optimal performance myself from an athletic perspective and also a mental perspective. So for me, it's all about the, the right nutrition, like what is right for you and not just what you put in your mouth, but when do you do it? Like I do intermittent fasting often. I believe that there's a big impact on that. I do. B-roll on fasting every month, every quarter, one week. I think there's a massive impact on human health. And I'm, I'm, I'm a believer that, you know, with the right nutrition, we can actually impact not only the lifespan, but also a little bit, I think on the, on the whole, you know, some span off, you know, how long you live, right? 1 (23m 58s): Health span of course means how many good years you have. Ideally, you know, you want to be 95, you want to be skiing down the slope and then you die. That'd be great way to go. I think for many people not to be in a ventilator or like most people died today when they get old. But the second point is really sleep. I think recovery and sleep and mindfulness are super important aspects. And the third of course is activity exercise. You don't need to be a runner or triathlete or anything like that, but you need to move enough. That's an example. I'm involved in two companies, two in glucose monitors today, levels, health and super sapiens. Both of them are really interesting because you put the apple meter on you and you can see real-time impact of glucose in your body. 1 (24m 43s): Well, you can, you know, I can't eat rice anymore. I can't eat oatmeal anymore. I can't eat corn because of the learning I had ever. But what I learned is that, you know, when I eat something like pasta that will spike me, always go for a walk for 15 minutes after the meal, and then you're going to dump the spike away. So it's like really building a system where, you know, we optimize all these things. And one thing, you know, I I'm involved in aura for eight years as an investor. I've been wearing seven years every night. So I have plenty of data, thousands of nights. And I mean, I am a guy and a guy that, you know, last night I slept like at 95 sleep score. And I usually get over 90. 1 (25m 24s): I never going to sleep three bad nights in a row, no matter what, what I do, you know, there could be a bachelor party or whatever happens, you know, with the people I love people are going to go out the third night, I'm going to go sleep at night because you don't want to, when you know the day that you don't want to stretch your body too far, you want to be sensible about it. And I think we being reasonable, it's very keen in human health. 0 (25m 49s): Yeah. I mean, you bring up a lot of great points there, right? Optimizing sleep, going periods without food activity level, it doesn't have to be anything crazy. You know, I talk about like these micro workouts, if anything, over the years, I've probably decreased the actual time I spend in the gym, but maybe the frequency goes up, right. So 20 minutes you can go and do plenty and be done. And so I love how you talk about fasting. We talk about it a lot on my podcast quite a bit. And it's interesting. You do. So you do daily, periodic fasting, and then, and then once a quarter, you do a longer fast. Is that right? 1 (26m 29s): Yeah. I used, I, I been doing sometimes like water only today. I'm, I'm doing the prolong fast because I, I really like what they do. And I'm, I'm a breakfast pray, man. So I'm a simple kind of guy. So I need to guide us how to do it. So they gave me a tsetse what to do now, what to do in an hour. So it helps me a lot. And I mean, those are all the things that, you know, we are, we will incorporate into, into ELA going forward because we really are trying to build a smart person company that can help you integrate these things. We all know work into your life. Of course you have to start somewhere. So the beginning we have is the supplements, because we know that, you know, 150 million Americans, they eat supplements every week, 150 million of them don't know if they eat the right things or they do anything to you. 1 (27m 17s): I mean, that's a massive problem. So at this point, it can help you immediately with that because we've been asked, you know, if we give you supplements that have no impact on the biomarkers, we will say, it's supplements. We know as much, it's totally transparent. You know what I know about you? And we can work on that together with your codes. So I'm not claiming that we always succeed, but then staying that, you know, we give you a hundred percent transparency on what will happen. And then you can have a say on what might be better or not. 0 (27m 47s): Yeah, no, I, I agree. I mean, a lot of times with supplements, I feel like people just guess what the take, they hear something, they, they get an ad or, and who knows the sourcing of the supplements. I mean, I've had a few other companies on, on my podcast, one of them, which I don't know if you've heard of upgraded formulas, Barton Scott, they do here, mineral testing. And I I've done some testing with them. It's really interesting. You know, is this something you've thought about maybe implementing down the road, is, are there certain tests that maybe are better when, when you use your hair as opposed to blood, 1 (28m 20s): We, we have we, our platform at the lowest agnostic in a way. So if you way want, you can connect to ELO by apple health, all the different wearable device you have, like, you know, I have aura book, I have apple watch sign on at scale brought press of golf. You can collect the data. So we get all those biomarkers. We call biomarkers, parole, biomarkers, like blonde and, you know, urine and saliva and hair follicles that are more from the body and also digital biomarkers that are more from the outside of your, your skin. So I think there's so much happening and I'm, I'm involved as a, as an investor in many of the companies that are looking at different, like, you know, MeToo lays and studies looking at the epigenetics. 1 (29m 3s): It's super interesting for me to saliva. Urine is interesting hair follicles. You know, you could probably do. There's a company, I believe just involved recently kind of an enabler. They do sweat sensing. They have a sweat sensor that you is, may be able to detect glucose game to answer. You don't need to have a big needle. Let's say in five years, maybe it works, but I'm, I'm, I'm, in-full this in a way I don't care how we get the data. As long as the data is scientifically proven and valid. And today one thing I, I, I don't yet really belly fully yet is the basically using stool samples and looking at your microbiome. 1 (29m 44s): And it's, it's compelling, super compelling, but you know, it's 10 times, 200 times more complicated than DNA. And it took us a while to understand the DNA. So it might be another, you know, many, many years before we actually know fully what it is. And I'm going to guy who I leave some part of the, you know, you're in Europe and we've been traveling a lot. And, you know, I can be two months in another place in the world where I have a different type of microbiome, all different types of food and, and different bacteria. So my microbiome would say, it's completely in that two months. And then I get back to the California. And again, I say, so I don't think we really know what's good or bad, and now you can get these, you, you can do the microbiome test today and get very credible looking feedback saying, stop doing tomatoes and kale like that. 1 (30m 33s): That's what they told me. I love kale. And I think kale is pretty good for me. I think maybe I had it two months, but I mean, it's like a blanket, no kale. And so, I mean, I don't think that's very productive if, you know, you put people probably even kale, like I do every day to eating, like, you know, I dunno park. 0 (30m 53s): Got it. Got it. Yeah. Yeah. As far as gut microbiome, I'm sure there's a lot of more research. There's a lot more research that needs to be done regarding testing your stool and seeing if it, if, if, you know, if you should have certain probiotics and yeah. That whole industry, I think just starting out personally, but you know, I love everything you're doing with ELO. One question I ask a lot of my guests towards the end is what, what, what one tip would you give someone that's maybe trying to get, get their body back to what their once was, maybe they're in their fifties and sixties and they want to get to where they were in their thirties and turn back the clock a little bit. What, what one tip would you give that individual? 1 (31m 34s): I would, because I have such a unique background of following and seeing aura or associated tracking ring that is out now a million million hands are so many people use every night and they really focused on understanding sleep better. And I think fundamentally many people who ask propping today, they, they take new a new diet. They take news, press full hobbies. Like you're not exercising, or let me run for a marathon or something very ambitious. And they often neglect the fact that, you know, by sleeping maybe seven hours a night and, and building a better habit for sleep might actually have a bigger impact. 1 (32m 15s): And if you sleep well, then you recover faster. And by the way, if you sleep more, you actually burn more calories, kind of counter intuitive. Because if you sleep more than you have no time to eat that much, then I think that to get with some type of, I don't, I'm not saying fasting, I'm saying like little bit time, restrictive eating would be amazing. You can have it prefaced if you like it breakfast, but don't make it heavy on carbs. Make it more like an omelette or maybe a smoothie that is more glycine, meaning that not spiking your glucose, not a lot of cigarettes. And you know, like apple is better than the banana as an example. And then I think, you know, one thing that people often don't think about, and it depends on your culture, like, you know, I have friends like Allianz or they're from Creek and you know, they, they basically, you know, they eat late by default. 1 (33m 6s): That's just culture. You go to France, you know, people eat at 11:00 PM and that's what they always do. But I think if you live in a normal setting in the U S I don't think, you know, we need to eat after 7:00 PM. So I'm adamant about it in my family. Nobody ever eats after 7:00 PM. And that has had a massive impact because then if you skip the morning breakfast times, I do many mornings, then you eat that 11 or noon, and then you don't eat after seven. Your time window of eating is not that big. And you can't eat that many calories in that timeframe. Then you sleep better because you haven't, if you eat 11, then you go sleep right after you're not going to sleep that well. 1 (33m 47s): And then I think the last point on this alcohol, I'm a Finn or instantly on, if people know something about offense, you know, we drink a lot and you know, it's like very unhealthy at times when people, when they go back home, when you see people, you know, getting, you know, in a wasted in alcohol, not very smart, but drinking alcohol at night has a massive impact on your sleep. And like I talked about earlier, I mean, I optimize not for the physical performance over the looks. I optimize for human performance, also the mind. And I know the data so well now that they've know if you have a glass of wine at 9:00 PM, you will not get the proper REM sleep REM sleep is to sleep. That is basically making your brain recover after the day. 1 (34m 32s): And if you don't, you, you don't, you don't let your brain to recover after the day. You will not learn anything in the moment. So if you, if you have Casa one every night for a year at 11, one glass, big glass, your ability to learn decreases traumatically. And those are going to things that most of us don't know. So I have a glass of wine almost every other day, but I do that 5:00 PM 0 (34m 56s): Love that LA lots of great tips there. I have to tell my wife about the wine cause I get on her about that every once in a while. It's fine. But anyways, that's a whole nother topic, but yes, I love what you talk about. Closing the kitchen at seven on the same way, some type of fast and closing that window. It doesn't have to be really, really, you know, it doesn't have to be an hour or two. It could be, you know, a few hours giving yourself time to get a couple meals in. But when you have structure in your day like that, it's tough to indulge in certain things, because most people eat a lot of junk at night anyways, past seven o'clock there's not a lot of good things that happen anyways, as far as food is concerned. 0 (35m 37s): So yeah, aria, I love all the knowledge. I really appreciate it. And where's the best place for people to find you. 1 (35m 44s): He says, play to find the ELO is to go to ella.health. And we are open today in every state except New York, New York is coming soon, New York block disc and list and stock kind of tough. You can also find us at Instagram, ella.health, Facebook, LinkedIn, and elsewhere. And if you want to find me, my name is Ari doula. I think I'm the only one with that name in the world. So if you Google me, I mean, I'm the easiest person to find. There's nobody else with my name. 0 (36m 16s): Very unique. Right? All right, Ari. Well, I appreciate you coming on and thanks so much for everything shared today. 1 (36m 24s): Hey, thank you. Just wonderful. How afraid one? 0 (36m 28s): Thanks for listening to the get lean, eat clean podcast. I understand there are millions of other podcasts out there and you've chosen to listen to mine. And I appreciate that. Check out the show email@example.com for everything that was mentioned in this episode, feel free to subscribe to the podcast and share it with a friend or family member has looking to get their body back to what it once was. Thanks again, and have a great day.