David Beckham & A Heart Transplant Survivor's Plan to Stay Strong at 80

Key Takeaway

David Beckham and Dr. Don Muxlow reveal that elite performance isn't about genetics—it's about daily discipline. Beckham treated his body like an athlete for 22 years and continues that regimen at 50, focusing on how he'll feel at 80. Dr. Muxlow survived stage 4 cancer and heart transplant by maintaining exercise even during chemotherapy with hemoglobin levels that would leave most bedridden. The key: consistency in simple habits—eating real food, moving daily, and preparing your body for decades ahead, not just tomorrow.

Episode Overview

David Beckham, global football icon, and Dr. Don Muxlow, Mayo Clinic physician who survived stage 4 breast cancer and heart transplant, discuss what it takes to maintain elite health at any age. Beckham shares how his mother's home cooking and consistent routines prepared him for a 22-year career, while Dr. Muxlow reveals how maintaining fitness through devastating illness—including running a marathon one year post-transplant—demonstrates the power of lifestyle medicine. Together, they're launching wellness products focused on simplicity and real results.

Full Transcript

Transcript of David Beckham & A Heart Transplant Survivor's Plan to Stay Strong at 80 from The Dr. Hyman Show. Auto-generated from episode audio; may contain minor errors.

When I retired, I thought that my body needed to just recover and I stopped working out. My body fell apart. I'm aging exactly the same as everybody else's aging. It's really about how I want to feel when I'm 80 years old. Not right now. right now. right now. Let's switch over you, Don, because your story is quite amazing. It's more than quite amazing. It was just a few weeks into medical school that I was diagnosed with stage four cancer and they said, "You have 3 months to live.

You'll never be able to have children." Ultimately, I had a heart transplant. You were the first one to run a marathon within a year of having a heart transplant. When I took my first step, I thought, I think I made a big mistake. I was so decompensated. My calf muscles were literally indented. I had a threeperson assist and a rolling walker. David Beckham is a global icon whose name is synonymous with elite performance. Over a 20-year career at the highest level of professional football, he redefined what longevity looks like for an athlete.

Now at 50, he is applying that same worldclass discipline to a new mission. Joining him is Dr. Don Muselum, previously a Mayo Clinic physician who survived stage 4 breast cancer and a heart transplant only to run a marathon one year later. Together they are stripping away the confusion of the wellness industry to reveal what it actually takes to stay elite at any age. So kind of walk us through a day the life of David Beckham in terms of your health routine. health routine. health routine. I still want to live and feel like an athlete.

Every part of my life I treat as if I'm still playing. I think you should have him talk about his time in nature with his farm. This cockro is the most handsome cockro you'll ever see. So, how do you define health now for yourself? yourself? yourself? Hey, it's Dr. Heyman. I'm so excited to share this episode with you today. But before we dive in, I want to get your help. Please take a minute to hit that subscribe button. Whether you're watching here on YouTube or listening on your favorite podcast platform.

It truly means the world to me and it helps my team and I bring you this podcast every single week. Plus, I don't want you to miss a thing. So, thanks so much for being part of this community and I'm glad you're here. David Dong, welcome to the podcast. the podcast. the podcast. Thank you very much. Well, it's so great to have you both here. You both have health journeys and stories to tell. Um, you as an athlete, you as a survivor of breast cancer and heart transplant and also uh talk about how the average person can learn from the things that you've learned in ways that are remarkable.

Both your stories are extraordinary. You know, one you as an elite athlete who's learned how to take care of his health from the beginning and then continually improving even at this age. I think you look better now than you did in pictures when you were like 20. You now you sound like my wife. She says the same thing to me all the time. And and I don't believe her. So, you were kind of a scrawny little kid, though. I saw those pictures. That's very true. And you know, you uh you came back from two impossible things, which is stage four breast cancer and a heart transplant.

And you look fabulous and glowing. So, everybody's going to want to know uh what what have you both done. David, let's start with you. you you uh obviously everybody knows who you are. You're an elite athlete, you're football player, or as we say here, soccer player. And uh you you um we're chatting earlier, you're saying you've always been sort of paying attention to your health, but you kind of also grew up on crap food like pie and mash and chips and the and the and the you know, East End of London and like it wasn't a thing.

And you know, you would go to Cheesecake Factory when you were playing to get your pregame meals and they gave you a few bucks from the team to play. to play. to play. tell us about how you've kind of thought about your own health as a as a player because you know most athletes when we were chatting about this don't pay much attention to what they're eating. Uh you know some high performance Olympians obviously do but the average people in major league sports you know football players, basketball players, soccer players, baseball players or other football players football you know don't really pay attention.

They're eating crap and I've seen it. I we were chatting. I've seen, you know, what players eat in friends who own basketball teams or football teams and I'll go in after the game and I'm like, they're just eating like fried chicken and pizza and pasta and, you know, crap and burgers and hot dogs and I'm like, if you have a, you know, million-doll raceh horse, you're not going to feed it McDonald's and uh Coke and fries and a milkshake for for a pregame Kentucky Derby meal, right?

It's funny you say that though because, you know, being an owner of a team, you know, I want my players to be healthy. I want them to be doing the right things, eating the right things, drinking the same things or the right things. And each player has to be treated differently. I learned that when I was playing in uh in AC Milan, you know, each player was treated differently after a game. You'd go and get, you know, you go and have a blood test. They tell you exactly how you how much you've run, what you need to do in the next few games.

So, you know, every every every player gets treated differently these days. It wasn't the same when I was playing. Um, but I walked into our locker room, you know, uh, last season a couple of times and players are eating pizza. pizza. pizza. Yeah. Yeah. Yeah. And I'm like, is this the right thing? And they're like, well, players just want something something. They don't want something healthy. They don't want something that's that good for you. They just want something. and and pizza is the the the kind of food of choice on most of the players and that's right after the game.

But going back to my upbringing, yeah, you know, I I grew up in the East End of London. My mom was an amazing cook. You know, my dad worked from 6:00 a.m. till 900 p.m. every single day. So, my mom was the one that was home looking after me and my two sisters. Now, my mom, like I said, she without knowing prepared me for my career. Yes, we ate fish and chips. Yes, we ate pie and mash. But that was really a kind of a treat at the weekend or a Friday night.

I don't know whether you know that, but on a Friday night, it's tradition that you have fish and chips. Yeah. Yeah. Yeah. And I always used to go on a Sunday morning with my grandma and my granddad. Not my granddad cuz he was he was working, but my grandma. And we'd always go to our local pie mash. But what is pie mash for Americans? Cuz I don't know. don't know. don't know. Okay. So pie pie mash, I'll explain it. So pie mash is uh it's like a minced meat pie.

It's a very basic minced meat pie with pastry. And then you have um a mashed potato, but it's not your whipped creamy, you know, milky mashed potato. It is a mashed potato that is just mash is just potatoes and salt. Yeah. And then here's here's the part where everyone goes, so bad. so bad. so bad. It's called liquor and it's a kind of gravy, but it's made out of stewed eelss and parsley and it's mixed together and it's this green sauce that is like the lizard.

I mean that like a sink thing and then you pile like and then you pile like pepper and salt and like chili vinegar which is it's my favorite meal. That was that that would be my last meal. That's amazing. So, so in all honesty, you know, those were treats and we understood that those those were treats. But during the week, actually, and and the night before I would play on a Sunday morning, my mom would always make me like a piece of steak or a piece of grilled chicken and pasta.

So, that really prepared me for, you know, probably gave me the longevity in my career. You know, from a from a really early age, I was eating good things. You know, I might have the odd pie mash, fish and chips, but majority of the time I was eating good things. So that really has completely changed now. You know, in the world of football or soccer, completely changed. you know, the scientific part of, you know, eating and looking after yourself and wellness now has completely gone, you know, full circle in all honesty because like I said, when I was when I first joined Manchester United, we at lunchtimes, we used to have uh steak and chips or pie and chips, baked beans, and for dessert, we'd have a chocolate pudding and chocolate custard every every single day.

day. day. Yeah. Yeah. Yeah. Every single day. There's no vegetables in there. No vegetables. No vegetables. I mean, when you got beans on your plate and chips, you know, we were like not worried about the vegetables. And the fact that I then continued I I went on and played till I was 38 years old. So I my I had a long career. career. career. What's the average football players at that time? It was probably 32 34 if you were lucky. Yeah. Um but nowadays obviously with all the science that's in with the teams now and the players players their longevity of their careers now is going some players are playing till 38 40 41 40 so players are longing their careers because of what they're doing to their bodies now.

And did you did you change over time in terms of what you were doing to maintain your health as you're playing? No, I was pretty I was honestly pretty consistent. you know, a lot of players obviously had to change because, you know, I've not talked about, you know, going for a pint, you know, on a Wednesday or a Thursday afternoon. You know, players I didn't used to do that, but players used to do that, you know, before a game on a Saturday, they would go and have 10 pints in in the pub on a Wednesday or a Thursday before a game.

Wow. Wow. Wow. You know, so but that I mean, I'm talking about 30 40 years ago. I'm not talking about 10 years ago. I'm talking about that time. So, it was a different and and players were still performing. Five quarts of beer, I'd be like on the floor. floor. floor. I know. I know. But that's really how I was able to, you know, I I did adjust. Of course, I adjusted because I had to, but I was pretty consistent through my whole career. You know, players used to go away after the end of the season, come back and they would be heavy, you know, and and I was never like that, you know.

Throughout the summer, I always looked after myself. I never over ate. I never drank. I was never a big drinker in all honesty anyway. So I was able to go away for four or five weeks in the summer, eat what I wanted, but I always looked after myself. You know, the the the coach would always turn around to us and say, "Take four weeks or or just take two weeks and do nothing." I never did any nothing. I always did my training throughout those four weeks.

And that's that's how you stayed so long in the game, I think. So I think so. Yeah. And how do how do you sort of navigate this now? You know, being 50 in like you're Yeah. 50 50 last year. That's a big year, right? It was a big year. A lot happened last year for me. Um so it was a special year last year. Yeah. Turning 50 was a a big milestone, but to be honest, everyone made, you know, I think my mate my wife made a little bit more fuss about it than than than me.

Uh turning 50. She turned 50 the year before me, which I always remind her about obviously. Um, but she turned 50 the year before me. But I was excited about, you know, I just treated it like any other birthday. Um, I don't feel any different. I don't I don't think I look any different, but um few more gray hairs, but apart from that, no, it's uh But has it made you think differently about your health? Because, you know, we're going to talk about a minute, but you created a new company, I am 8, which is about helping people create health on a simple daily regimen.

And you recently launched a longevity product which we're going to talk about which I love. What made you sort of want to think differently about your own health that led to kind of this? Like I said earlier that you know early on in my career no one talked about the scientific part of looking after yourself or the wellness part or the supplement part or the vitamins part. No one no one talked about it. It wasn't really a thing that really got talked about. We didn't we weren't sat down and said and and told to take certain things, but I always looked at the market as as as something really interesting, you know, and I always looked at what was out there, you know, and even before the end of my career, I started looking at things and what I could do to make my performance better, you know, on more on the holistic side than than any other.

Um, so I was always looking for things. I was always looking for supplements. I was always looking for different vitamins and things and and and different smoothies and what I could do to kind of keep myself as healthy and keep you know on that that level of of play and also level of professionalism. So when I started coming towards the end and after my career, I then started to focus, okay, I've been an elite athlete for 22 years. Now I'm not an elite athlete. I still want to live and feel like an athlete.

I still, you know, every part of my life I treat as if I'm still playing. still playing. still playing. You know, I wake up, I have a schedule. I'm very regimented on what I do every single day, what I take every single day, how I look after myself. If I've got if I've got an important day, you know, one day, I'll still go to bed at the right at the same time as I as I did when I played football. So, I continued to treat myself and treat my body like when I was playing.

But, I looked at what was out there. And you know, I had so many people come up to me and say, "It's just so confusing. What do you take? What do you do? What do you put in your body?" And I'm like, "Well, I want to be able to turn around to someone and say, "Okay, this is what I take, and I want it simple." And it's one of the things that I spoke to Danny Young about when, you know, when we first started the conversations, I said, "All I want is simplicity.

I don't want to be taking 17 to 20 tablets every single morning. I want to put it in one drink and I want to put it in water and I'll mix it up and I want to take it and I want it easy and I want you and I want it to taste good and I that funnily enough that was one of my things. Well, it does actually. I'm having some right now. It's got to taste good. And I want to feel an instant want to feel I want to feel an instant like like impact.

And and I must admit it's the one thing that people say to us every single day. Like the day after that week, they feel an instant impact. So when you turn 50, do you think about your health differently or you just like I'm on the same regimen. I'm going to act like I'm 20 and keep I don't think What's your like daily regimen that you I don't think of my time at 50. I want to think at my time at 80. Yeah, that's what I mean.

And and that's really why I'm doing the things that I'm doing now. It's why I'm I'm looking to the future rather than looking at 50 because I've done what I've done. I'm aging exactly the same as everybody else is aging. You know, I might have been an athlete for, you know, a long time, but I'm still aging the same as what you're aging, what everyone else is aging. So, you know, it's really about how I want to feel when I'm 80 years old. Not not right now because I've done what I've done to get myself to this point.

I feel good. Um and and that's what I want to continue. Amazing. Let's switch over you, Don, because your story is quite amazing. And it's more than quite amazing. Yeah. It's it's kind of like I I don't think I've ever met anybody who's had your story. And I also don't think I've ever really met anybody who looks as good as you who's had a heart transplant. transplant. transplant. You're a physician. you you're trained in sort of integrative medicine. You work at Mayo Clinic in you know teaching women who are going through breast cancer how to do that in a holistic way.

You have been a patient and that's led you on a health journey for yourself and made you so passionate about bringing this to so many people and I think a lot of us who are in this field are like that. We've had some horrible thing happen to us. Regular medicine didn't figure it out and then we had to figure it out for ourselves. So maybe you could share a little bit about as a patient and survivor like what was what was it about your health journey that helped that lead you to where you are now and this mission that you're on to to bring health to so many and and um tell us a little bit about like what you went through.

through. through. So thanks Mark and thank you David. I know you're having to listen to this again, but it's powerful. And you know, so often I I almost in the beginning was embarrassed and a little quiet about sharing my story, but then I was getting so much feedback about how inspiring it was and giving individuals hope. And I really want to help move individuals beyond hope to knowing that they too can attain their vitality without pause and flourish beyond massive healthcare adversity, which is what I did.

And and much like you, David, you know, I I lived a very healthy lifestyle growing up because my mom was at home. She cooked these healthy meals, you know, and that's a big part of it. When you have, I think, a solid foundation of health and wellness, you have much better outcomes. And so, this is a big shout out because when I work with women, a lot of times they're very inspired to want to make change within themsel, but then quickly the next thing they say is, "Yes, but my husband's not going to want to do this.

What about my kids?" And this is really a big shout out that the earlier we start, the more likely you're going to have a flourishing life regardless of whatever may come to you because we don't have total control over health adversity. Even if you're living a healthy lifestyle, it's not to blame yourself. These things sometimes just happen. Yeah. You didn't get breast cancer cuz you're eating crap or something. We live in a toxic environment and who knows, you know, you know, you know, I have so many women that come in and they ask that question, why me?

And that was one thing I never did. I never felt like I was in a battle or I was fighting this. I just trusted, you know, I looked for lessons and I really felt it's like a more fate like this was really happening, you know, for me, not to me. But it was just a few weeks into medical school that I was diagnosed with stage four cancer. And it just And you were how old? I was 26. That's crazy. That's crazy. That's crazy. So, it was just really quite surprising that this was the diagnosis that had happened.

And you know, they came into the room. This was uh the year 2000, uh, Thanksgiving weekend. They came in. I had actually collapsed. They had to take me to urgent surgery. I was in cardiogenic shock. 16 cm mass wrapped around my chest because I was misdiagnosed, misdiagnosed, misdiagnosed, misdiagnosed. Doctors really didn't think anything was wrong with me. But with the fastpaced medicine that people don't just pause and this was, you know, starting back in the 2000s when healthc care was really starting to shift even back then, no one ever listened to my lungs.

So I I ended up getting diagnosed at a very late stage. And so I had this massive tumor wrapped around my heart that was compressing the great vessels and that resulted in cardiogenic shock. They did a thorocottomy the next day. That's when they crack open your chest. Yeah. Just big massive surgery. Uh and you know the next day they came in my room and they said, "You have three months to live without chemotherapy, 20 months to live with chemotherapy. You have stage four cancer and you're going to need to drop out of medical school and you'll never be able to have children." It was like all these absolutes.

And I thought, "Wow, you know, know, know, that's a lot to hold." It was interesting, you know, and I I remember just feeling very sturdy though and steady. I had always had faith in God and belief in something bigger than myself and I just trusted, you know, I was in medical school, so there was this element of curiosity which was kind of an interesting psychology, but I I never fought it. You know, I knew I needed to do the conventional therapy, so went on to do chemotherapy and bone marrow transplant, uh, radiation therapy, stayed in school the whole time.

But when I had my knowing the the great question you asked is how did you know you wanted to do what you did is I remember during my bone marrow transplant my oncologist was very special. I had a bicycle in my room. I said said said you had surgery, you had chemo, you had radiation radiation radiation and then you had a bone marrow transplant transplant transplant and a bone marrow transplant. This was in 2000. So this was back when they just really gave you high doses of treatment to just totally deplete the immune system and then they gave it back to you.

So it's pretty powerful. Just for people listening who don't understand what a bone marrow transplant is, essentially they they destroy your own immune system. They they kill your bone marrow marrow marrow and then they give you somebody else's bone marrow which rebuilds your immune system and then hopefully will help you survive. But it's it's a lot. That's exactly right. You know, and this was with the City of Hope. This is in a research study because they knew that, you know, otherwise there's no way really to cure this cancer.

And so that's what they did. The Hail Mary. It's Exactly. It's a Hail Mary. And so it was so fascinating though. I kept my life the way it always was. I always wake up at 4:00 a.m. I would ride the bike that was in my room. There was also a bicycle that my oncologist had at the nurses station so I could sneak out. And it was in that sneaking out to watch the sunrise to go ride my bike at the nurses station. Everyone in the other room.

Wait, wait. You brought a bike into the nurses station nurses station nurses station that the oncologist did. It was so cool. Stationary bike. Stationary bike. Stationary bike. Two stationary bikes. I had two bikes. One in my room for on the days that he really didn't want me to leave. And he said, "Yeah, most mornings everyone's tucked in the rooms. you're you're fine to come out. And I'd ride my bike and watch the sunrise every day for about an hour. I mean, this is when my hemoglobins are like six, you know, it was crazy.

It was really fast. Okay, wait a minute. You have to understand what she's talking about because I recently had surgery and my hemoglobin went to seven and I could barely sit up in a chair and here you're saying you're riding your bike with that's when you have no blood in your body. It's like a third of the blood that you're supposed to have in your body. body. body. It is true, but you know, I'm a smaller satur. satur. satur. I was very much into cardiovascular exercise.

But you are too. And we each have our different reserves. But I was very fit prior to my cancer diagnosis. I would do Camelback Mountain in Arizona twice. I'd go up, come down, go up, come down, and then I'd even run after that. So I was very fit. I had a high V2. So I had a lot of reserves. So when my hemoglobin was low, I would even climb Camelback with like hemoglobins of seven. It was crazy. I just was very blessed to to have this high vitality.

But you know why? It's because I showed up for myself. I ate right. I exercised regularly. And we know exercise during chemotherapy is incredibly powerful. We know it improves outcomes. And recent colctal cancer studies show you like on par with the benefits of chemo. It's really really really important. Exercise, important. Exercise, important. Exercise, you know, you exercise is just so so important that we move our body. But I just remember looking out and seeing everyone else in the rooms and they were dying in an effort to stay alive, you know.

But I describe it as I attained my vitality without pause and it was the lifestyle that made the difference. And I really do attribute that to why I'm here today. And unfortunately, those treatments were, you know, ones that we really didn't know what they would do to someone. They cured the cancer. What a blessing, right? Because otherwise, I wouldn't be here. But they caused advanced heart failure. So, we cure the disease, but the patient died. died. died. Exactly. It's It's another testament to the importance of exercise because when I was found to have advanced heart failure, my ejection fraction, I I don't think I've ever heard of one lower.

It was 8%. was 8%. was 8%. And you were walking around? No, I was actually ready to collapse. I was in cardiogenic shock again. And this was in the year 2003. So it was about 3 years after my That's like that's like for people in plain English, it's like basically about a seventh of what your heart should be pumping. If it can only beat and pump a seventh of the blood, that's what she had. had. had. It was really hard. And I lived with heart failure for 18 years.

That's insane. That's insane. That's insane. You know, and I I remained in I finished residency, did a hospital fellowship, and heart failure, you get better, you know, you get worse. Could you ever do it? You get better, you get worse. There was a lot of procedures along the way and different interventions that they kind of would patch me up. You know, I'd work a little better for a while, then I'd kind of decompensate and the chemo is what destroyed your heart. Yeah. heart. Yeah. heart. Yeah.

You know, it's really fascinating. Well, this is super cool science. So, you know, ultimately I had a heart transplant and they are investigating the heart and the genes in the heart and how this could have happened. And they identified something called the Titan gene. And this Titan gene is a gene that makes the meiocytes the the my heart cells very sensitive to chemo and radiation and childirth. And I was actually able to have a baby. And so I went into this endstage heart failure right after I delivered my child.

So it was kind of like a triple hit. So most individuals, you know, if they have chemo, they're okay. Well, you had a baby and a heart failure. That's that's all three. Now, are you still smiling? Well, it's just such a blessing. And you know, that's the the beauty of posttraumatic growth, right? When if you have adversity and you rise above, you know how hard life can be. And now it's like I live this seamless, just truly blissful, glorious life. Just a life without resistance is so easy.

Life is so easy now. But you but you had a heart transplant in 20 uh 21, right? It's the ultimate longevity hack, I must say, cuz I have a very young heart in my body. So, I'm not recommending anyone else to do it. But And you were the first one to run a marathon uh within a year of having a heart transplant, or were you the only one who's had a heart transplant who's run a marathon? No, there's been there's been other men. Actually, I don't believe that there's been a woman that's actually run it.

I think there was one woman that walked one, but it was many years after her heart transplant. So this is exactly one year after my heart transplant. And after I said I was going to do that, I thought, uhoh. When I took my first step, I thought, I think I made a big mistake. I was so decompensated. My my calf muscles were literally indented. I had a threeperson assist and a rolling walker. And I was just thinking, oh, I'm I may not be able to do this.

I was like, I've got to try. So I applied all those pillars of lifestyle medicine. You mean after the surgery, you're on a walker? walker? walker? Yeah, after the surgery, you know, on a walker. I was on life support lead. But not during the marathon. You weren't on a walker. No, I ran that hard, man. I shined. That was pretty cool. Yeah. But yeah, we have a cardio uh sports medicine specialist uh who's a cardiologist at Mayo and and they ran races with me leading up to the marathon.

I trained very smart. The truth is I actually ran a marathon at the 11 month uh cuz they we wanted to run one marathon just to make sure I would be safe in terms of public. We didn't want cameras on me and she like dies. Well, well, this sort of speaks to the really next question I have for you, which is you went through all this, which almost killed you and these are serious diseases. You know, stage four breast cancer, heart failure, they're not really lifestyle diseases.

I mean, heart failure was from chemo. How did it change how you think about your own health and investing in your health and your own sort of regimen for creating health? And then how did it affect, you know, your thinking about what you're doing in the world? It's been so inspiring to be able to figure out how important lifestyle is. And I always was really fascinated with food. So I've always really invested in eating healthy, but sometimes it was a little too restrictive and it wasn't balanced and it wasn't with harmony.

There was a little bit of turbulence. Maybe I was doing it out of fear where now I really, you know, eat to live and I embrace that in a way that it's it's enjoyable and it's something that individuals should really try to do the same. I don't think that we should use fear tactics to inspire others to eat healthy. This is just what fuels our body. You know, you don't put we've heard these analogies. You don't put junk in a car. You shouldn't have put junk in your body.

I I mean getting rid of the ultrarocessed food and David, that's what you said was so important is your mom was there cooking dinner for you. You didn't eat fake food. I was lucky. That's the most important thing. Fish and chips and pie mash actually sounds pretty healthy to me compared to what most people eat today. But I'm talking about fish and chips and pie mash. And then we've got Dawn telling her inspiring story. That's okay. That's okay. That's okay. We're just really blessed and exercise and movement.

I always moved my whole, you know, life and I continued to do that. So I think I was really blessed that I had this very healthy childhood that my parents really believed in and it just set the stage for this to be just very natural for me in this entire transition. The one thing that I would say I really have to work on is sleep. I'm not very good with sleep. I don't think I'd rather be alive. Sleep is really hard. I sleep good, but I don't want to sleep.

I want to like live. So that's my goal is find a pill that could replace sleep. There's a there is a gene and maybe we all have this that you just don't require as much sleep. We think that these individuals can get restorative. Uh, restorative. Uh, restorative. Uh, I definitely have that gene. Do you? I think I do, too. I must have that gene. Yeah, I'm happy with four. I feel like I'm missing out when I'm sleeping. Feel like I'm missing something. something. something. Yeah, I know.

Something's going on that I want to be part of. part of. part of. So, the idea of you sleep when you're dead, life's too fun. Yeah, you're right. But you do, but you do need to sleep. You do need to sleep. It's important. You do need to sleep for metabolic health. And, you know, so I think that this is actually a very important thing that we had to focus on. And when I was running that marathon, that was one thing I really was mindful of. And you said another really important thing, uh, David, is that you're very regular with your sleep and you have sleep consistency because there's research now that says, yeah, that's important.

10 p.m. to 2 a.m., you need that sleep. That's like the critical hours if you can be really regular, especially over a lifetime. So, but you know there's no magic bullet but you know we all know in my background was in exercise physiology and so I did a lot of research early on and we called it erogenic aids at the time and that was neutrauticals to support sports performance or peak performance human existence and so I really do believe in supplements as an adjunct to a healthy lifestyle.

It's never going to replace a healthy lifestyle but even the healthiest of lifestyles just isn't enough anymore. you know, you there's a lot of nutrient gaps. You know, the enhanced data, you know, you talk about this often. It's hard to get what you need even if you're eating what you think may be an idea. You know, the what she's talking about, don't talking about in English, is this study that the government puts on called the National Health and Nutrition Examination Survey. Essentially, it's a big study that's been going on for decades that tracks everybody in America and what they're eating and their health and their blood test, their nutrition levels.

And this studies find that over 90% are deficient or insufficient in one or more nutrients at the level not that's optimal for health but at the level that you wouldn't get a deficiency disease. So how much vitamin C do you need to not get scurvy? 10% of Americans are deficient in vitamin C at the level that would give them scurvy or 80% are deficient and sufficient in vitamin D or 93% are low in omega-3s and you know 50% are low in magnesium and zinc and you know it's like it's a lot and we're seeing this you know at function health which is the company that I co-ounded to help people track their own personal health data it's shocking 70% or low in the Quest reference range which is the standard reference lab we use in 70% are low in one or more nutrients at the level that's not the level I think is good or you would think is good.

Like vitamin D of 30 is not good. It should be 50 or a ferret in their iron stores 16 is not good. It should be 45. If it's between, you know, lower than 45, you'll get hair loss and fatigue and all kinds of sleep issues and other things and, you know, omega-3 fats and vitamin D. And it's just it's amazing to see the the problems in a in a population that actually is pretty health forward because they're actually going to do proactive things about their health.

So, what about the rest of the population, you know? So, I think I think providing basic nutrients is so important, but I I kind of I want to kind of loop back to you because what you said kind of struck me was, you know, you're not doing what you're doing now to stay healthy at 50. You're doing what you're doing now to stay healthy at 80. So, kind of walk us through a day in the life of David Beckham in terms of your health routine and and what are the foundational things?

things? things? It's actually not that interesting, but I will tell you, but I will tell you. Obviously, I have four children. So, I have one my daughter who's uh 14 years old. She's still obviously at school every single day. So, um my mornings really revolve around getting her out of bed downstairs, breakfast inside her. I wake up at probably 6:15, 6:30 every morning because I like to go downstairs, make sure everything's set up, breakfast, the fire's on, lights are on, music's on, you know, radio's on the radio station that she loves.

So, um, and then she comes down at around 7:30. Um, Victoria is up by then as well. Um, so she's a kind of an early riser as well. So, she comes down around the same time as me. Um, and then we wait for Harper to come down. She comes down, she has breakfast. Mo most of the time it's uh she has scrambled eggs or some cereal or some fruit. Um, and then I drive her to school. to school. to school. You're the chauffeur. Do you wear a hat?

I I'm I should get a hat because I am I She likes to sit in the back sometimes when she's got her friend, but uh no, most of the time my daughter's like, "Don't talk to me. You don't know me. Like, just drop me off like 100 yards from the door at school." school." school." I'm I'm actually not there yet. She's not like embarrassed to me at the moment. So, um yeah. And even if she shows any of those kind of sides, I I I'm all over her.

Like I'll walk in, I'm kissing her, I'm telling her that I love her in front of her friends, her teachers. Um, no, but so I but I love that time in the morning. I love, you know, Victoria goes into the gym. She starts her session quite early, so she does like 45 minutes before me and then we go in and we work out together. But I'll get but I'll get to that. Um, so I take her to school, I drop her off. Um, and then obviously I drive back to the house.

I go into the gym and that's like my time with Victoria to to work out and laugh. I love to work out and laugh and that's why I actually work out with my wife because she makes me laugh and I make her laugh apparently. But she's laughing at me rather than anything else. Um so we do about she does about 30 to 40 minutes on the stair climber first before I get there. And then uh we work out with um one of my close friends who's actually an ambassador for IMA, Bobby Rich.

So he works us out and I mean he loses his mind working out with me and Victoria because I'm very I Victoria always says that I become Yeah. She she says I'm always trying to like talk to him about something to slow the session down. Um, but I'm always taking the right like time in between each each each set. Um, but she's like, "Okay, let's go. Let's go. Let's go." So, she's always jumping on to So, we work out together for an hour. We laugh a lot at each other.

Um, and that's part of the routine in all honesty. Family connection, love, laughter, exercise. You're already like, you already got like five really big health points. points. points. And then obviously before you even have breakfast before before we've had breakfast. So then we're working out and actually there's one exercise which she actually cried once through this exercise because she found it so difficult. And every time I try and get Bobby to do it at least once a week because it makes me laugh. It makes me laugh to watch her go through this painful like exercise, but she does the same.

There's exercises that I'm not very good at as well. So what is that exercise that makes you cry? cry? cry? It's just it's a it's a pull-up, but like you have to slowly let yourself down. And I don't know what she was having a moment during during that session and all of a sudden I was like, "You're not crying, are you? You're crying." And I made a big thing of it. So, um, but we laugh about it. Um, so we work out together. We have a lot of fun.

And then I go up to she goes up to shower and then I go up to make us a smoothie. Uh, we both have like a a smoothie each with IMA in it. And And she's obsessed with it. and and she's not easy to like change supplement whatever she's taking. She's like very loyal to that. But then when we started the IMA, you know, I think it was 2024 that I started taking it, she was she was very curious, but she was like, "Well, I've got my thing.

It can't be as good as my thing." Yeah. Yeah. Yeah. And I was like, "Well, you're going to have to change at some point to show some loyalty to me." So, yeah. So, she changed uh finally, but but then so we have our smoothie. I go up and shower and then I head into the office. I I always eat at 1:30 every day. I have grilled salmon, brown rice, vegetables. Um then I have full day in the office. I go and pick my daughter up every day at 4:00, which I feel very blessed to be able to do that cuz not every parent gets that opportunity.

I drive her home and then we prepare dinner and then you know put her in bed and then do exactly the same the next day. Amazing. Amazing. Amazing. So that's it. That's that's good. You're eating healthy, you're with family, you're laughing, you're connected. I mean that that's it really. I mean I think you know people don't understand that that it's not that hard that it's just it's just a consistency. It's the daily habits. It's building a routine and and and your sleep stuff is also important.

The sleep stuff is really important because I think like me and Dawn just said, you know, I I've not really been I'm not great at sleeping, you know, like I always I I just want to be awake to be honest. Um, but throughout my career, I was pretty good, you know. I always went to bed like 10:00 was the latest I went to bed the night before a game. Um, and the games would always be at like either 3:00 in the afternoon or 4:00 or sometimes in the evening, but I would always go asleep at the same time every single night.

And I always slept pretty well unless it was a big game where I was a little bit kind not nervous or anxious, just excited, you know, I was I was not one of those nervous players. I was kind of excited about the game. Um, so you know, my my my sleep these days is a lot better than what it was when I was playing. And and that's down to Victoria. Victoria is always like, you we're in bed early, we're sleeping early because we're up tomorrow early.

So I always try and get, you know, at least seven 7 hours at least um every night. And I know you need a little bit more than that, but that's that's pretty good for me. That's great. So that has really been, you know, part of my kind of thing that I've really worked hard on because I I when when we talk about balance, you know, in people's diets, in people's lifestyle, it's not just about, you know, what you take. It's about everything else that you do.

Like we've just said, you know, I laugh throughout my workout. You know, I walk my dogs. I take my daughter to school. I do have pie mash every now and again. You know, it's it is about balance and we have to get that right. It's about a number of things that we do and sleep is a big part of that, you know, and I have worked hard at that. Like I've worked harder at drinking more water, you know, I was never great at drinking a lot of water.

But now I'm great at it apparently. But you know, you get up a few nights, few times during the night obviously, but if you drink too much water, but I you know, I I think you should have him talk about his time in nature with his farm. Oh yeah. Oh, that's right. You're a beekeeper. You're you're you big part of my life life. Yeah. It's a big part of my life. my life. my life. Nature is also medicine. Yeah. Yeah. Tell us. Is this in the UK?

You got a This is in the UK. It's in uh in the Cotsworld down in the countryside. And um I started uh I I you know throughout lockdown after lockdown I was like okay I want to create our own like I want our own food. I want our own vegetables. also want to be able to grow things that we eat every every weekend. So that's what I do. So I created this farm that's grown and grown and grown. And then we started obviously with the bees.

The bees was the first thing actually. The bees was the first thing which me and one of my children came to me uh throughout lockdown and he was like, "Dad, have you seen these beehives on online?" He said, "Let's get one." So we we we we bought a we it was a flat pack um beehive. We we stayed up till 4:00 in the morning building it. And then I was like, "Do the bees I had no idea. This was my first time even thinking about bees and honey." And I was like, "Do the bees come naturally?" And obviously they don't.

You have to buy the bees. So you buy the bees and a man a man comes up in a white van and he gets out with a cardboard box and he says, "There you go. There's your bees." And you're stood there holding this box of bees. And you don't have a one of those suits on yet. No, because they're all in the box still. So, you got this box of bees and there's 5,000 bees in each box. 5,000. 5,000. 5,000. 5,000. There's one queen bee and there's 5,000 bees.

So, I'm stood there. So, then I contacted a local beekeeper and she's amazing. So, she came around and her name's Helen. She's unbelievable. She came round and she said, "Okay, this is how it works. We put the bee we put the bees suit on. We put the bees, transferred the bees from the box into the hive. And and that's really how it it all began. But I must admit, I post a lot with my with my my my my stuff that I do in my garden because I have this amazing [ __ ] roll and I have this these amazing hens.

This cockro is the most handsome [ __ ] roll you'll ever see. I'm going to show you a picture. He's so handsome and he struts around and he's gorgeous. He's so handsome. But one of the things that is that I that I I I get a lot of comments from I like to walk around my garden in bare feet, you know, not when I'm planting, but I I once was planting a rose and I was digging with obviously I was digging with no shoes on and no socks on and it didn't go down very well.

So, everyone was had a lot of comments about that because of the roses. Because of the roses, but I love it. You know, it's one of those I I always go down to the countryside for a day and just walk around in bare feet, walk around my garden, walk around the the vegetable garden, and it's it's one of my big passions. passions. passions. Being in nature is something we're all all organic, all organic, all organic, deficient in, you know, and you eat it. And you eat the food.

And I eat the food. Chickens eat the eggs. Eat the eggs. We have uh we have um seven uh six hens, one cockro. I have seven ducks. So, we have duck eggs. Duck eggs. Duck eggs. We have um we have some amazing apple juice actually at the house now as well. So we have apple juice, we have jam, um plum jam from the from the trees. Yeah. Yeah. Yeah. Oh man. Oh man. Oh man. Yeah. We have so many plum trees that I was just like, "What am I going to do with all these plums?" So one weekend Victoria came down and the table was like covered in these plums.

She was like, "What are you doing?" I was like, "Well, I'm gonna make some jam." I love it. Wow. And Don, how about you? I mean, in terms of your your routine, I mean, you're you've been you're in your early 50s, you've had two major illnesses, you know, that mostly would have killed people, and you look like you're just starting your life. So, what what is what is your sort of routine and non-negotiables that you've kind of come to understand that are part of uh, you know, essentials for your life?

Yeah, you know, I wake up at 4 a.m. every morning. I love I start my work early. That's when my mind is nice and clear. And I exercise in the morning. So I try to get a 60-minute run in the morning. I eat a whole food plant predominant diet, but for the most part, I've done that most of my life. When I'm traveling, I'll add in some fish here and there just because it gets hard to do whole food plant-based, but I really stick to a healthy nutritional pattern, getting lots of vegetables and fruits.

I really focus on that food diversity for the gut microbiome. I don't have a garden. I wish I did because I I'm just so inspired by that story. It's just very hopeful. It's something I I think I want to do in 2026. Yeah, you've inspired me. I don't know if I can get roosters, but yeah, this is pretty or this is pretty exciting. Um, so I I really live by what I speak to my patients about in my own lifestyle, but I have such meaning and purpose in my career.

My work is not work. It is my love and my passion truly. So, I start my day typically about 8 or 9:00 with patients. And I have pretty long days. I go pretty late. Research projects, you know, keep me busy. and I started the lifestyle medicine residency curriculum at Mayo Clinic and I'm medical director for employee well-being where you know it's so meaningful because they're people that saved my life so to help them be their healthiest version of themsel they're caring for our patients so really to help them learn how to cook healthy started a fitness center at Mayo Clinic so our staff at Mayo actually have access to a gym that's open 365 days a year 7 days a week 24 hours a day and no charge charge charge so it's pretty cool so they can go and exercise right on site Right.

And you know, this is really cool. So part of that employee well-being, we're actually doing a 100 person randomized control study with the IMA. This is a high stress group of individuals. So it's going to be fun to look at those nutrient deficiencies that you know there's nutrient there's nutrient there's nutrient gap testing them before. Yep. We're large panel of testing and and Danny Jung has really invested appropriate. I mean, I don't know of any other neutrutical company that dedicates resources to having a scientific advisory board as well as the research.

So, we're really excited about doing this study at Mayo Clinic. And we actually brought IM8 on to Mayo Clinic's Mayo Clinic Ventures because we're not allowed to collaborate with outside industry, but in this realm where we're building product and helping to advance the science, we're able to do this. So, it's really exciting and it's fun to do it in the staff and the staff are really excited about it, you You know, so we actually sell IMA in the Mayo Clinic Pharmacy. Uh, a lot of my patients do really nicely with it.

They love the flavor. They love the convenience like we talked about, but it's really fun for me to be able to not just care for patients, but help to optimize staff as well. So, it's been Yeah, because healthcare workers are among the sickest in the country. They really are, you know, and they're role modeling this behavior, which is so so critical. And, you know, I guess, you know, for me, winding down the end of the day, my daughter is in college now. She's 22. So, you know, it's easy to kind of work a little bit later and I try to go to bed by 10:00.

You know, I don't get my 7 hours sleep, but I just don't feel I wake up, I like spring out of bed. I don't We bed at 10, wake up at 4. That's a I love my 4 a.m. Sometimes it's like 3:22. Like this morning it was 3:22, but I'm on California time, so we're allowed. It's really 6:22 my time. Let's uh let's dive into some some um some rapire questions. Uh what's one habit that is sort of non-negotiable that you you would never give up or that you maybe a bad habit that you like that maybe?

maybe? maybe? My one non-negotiable habit that I to be honest it's working out. It's working out because when I retired I thought that my body needed to just recover and I stopped working out. I just sat and did nothing for I I planned to do nothing for 6 months because I thought my body has been through everything. It's been through surgery. It's been, you know, beating it up over the the that that time. Um, but it was the worst thing I could have done. have done.

have done. So, from that day, I was like, I'm always doing something. Whether it's Did you do nothing for 6 months? I did nothing for 6 months. And what happened to you? My body fell apart. I I thought that, you know, my back would feel better, my knees would feel better, my ankle, I ruptured my Achilles through my career. I I thought that the body needed to just recover and it was the worst thing I could have done. So So gradually I started getting back into you know cycling.

I started you know boxing. I tried everything. I tried everything and then I found a workout that worked for me and and that's my non-negotiable. I will work out every single morning and if I if I'm traveling I'll be doing press ups in my room. I'll do something. I'll always do something to just get my because it's not what I don't it's not that I don't care about what I look like. It's not all about that. It's it's actually what mentally and how I feel. Um so that's my non-negotiable.

non-negotiable. non-negotiable. Yeah, I agree. For me, too. You know, especially, you know, the the older you get, the more non-negotiable it is. Yeah. Yeah. Yeah. Like when you're younger, you can get away with it. And I, you know, I've had many back surgeries and to me it's it's just it's just a foundation for feeling good. But if I don't, my back hurts. hurts. hurts. Yeah. Yeah. Yeah. And so I know I have to do it just for keeping myself going. And and and it makes me feel good and it's just good for everything.

for everything. for everything. Exactly. Exactly. Exactly. Yeah. If you don't move, you won't. It's true. It's true. It's true. How about you, Don? My non-negotiable is waking up at 4 a.m. because I just have so much I want to do, including move. But I have a lot. So it's it is my quiet time. So it's just so peaceful. But my non-negotiable is 4 a.m. or earlier, actually. I mean, I love that if you go to bed early enough. Yeah. Yeah. Yeah. Yeah, I do. I try.

10. Yeah. Yeah. I mean, I I love getting up early and I love the quiet and I love that like nobody's bothering me. It's like, you know, you wake up at 5 and 4, 6, you know, it's like the world's still asleep and you can have this moment. Um, it's great. So, what's what's a food you could eat every day? Oh my goodness. A food I can eat every day. day. day. It could be pie and mash if you want. It could be pie and mash, but it shouldn't be pie mash.

But it can. That's okay. Oh my goodness. I mean, when you when you do everything else right, it doesn't have to be about perfection. So, perfection. So, perfection. So, a food I could eat every day. You know what? And it's quite controversial. A radish. A radish. I love radishes. A spicy radishes. Spicy radishes from the garden. From the garden. Yeah. From the garden. I I pull them, I clean them a little bit, and then I I love radish. You need some of the dirt on because then you get some more probiotics.

There you go. There you go. go. go. Yeah. You'll a good adjunct to your IMA. Yeah, I like that. That's good. What about you? about you? about you? Oh, mine is easy. The purple sweet potato. I just love those. They're glorious. I think you had them, right? They're so gorgeous. Yeah, those are the Okanowan sweet potatoes. And in Okinawa is one of the blue zones where people live a very long time. So, time. So, time. So, they have 150% more anthocyanins than blueberries. That powerful fiber.

I eat them almost three times a week. Like I they're in my house all the time. And if I can't find them in the grocery store, it's very upsetting. And they Yeah, you're right. or they'll sell out or they're a little bit out of season. So, there's a way you can grow them. You should I should grow them. Oh, you should want them. I get messages from people in the UK. Where can I get purple sweet potatoes? David has them. Yeah, those are great. That's a great I'm going to have a long queue outside my house.

my house. my house. How about uh recovery? What's your most important recovery tool you use? Um IMA. I may actually as you know I've had a couple of things in the last couple of years where I've had to have you know whether it be nasal surgery or you know dental surgery and the one thing that I took every single morning and it helps me recover quickly was I other than that an ice bath. I love ice baths. It helps me recover from actually it it clears my head.

It clears my head you know even if I've not worked out I I'll go and sit in an ice bath for 10 minutes. 10 minutes. What temperature? Go in and out. It's It's really It's really It's really um It's like two 2°. Damn. Damn. Damn. Yeah. So, it's cold. You're like whim hopping. It's cold. It's cold. It's cold. Holy cow. I got like I don't know. Like somebody said I had like 6% body fat and if I if I did that I'd be like shaking for an hour.

Oh yeah. You have to you have to have a shower close to to to warm your bones up. But uh but but ice bath, ice bath seems to recover muscles, you know, my muscles and you know, my aches and pains and uh I love it. I love ice bath. I have what I call a triathlon. It's a sauna, a hot tub, and a coal plunge on my deck. I love my house. I like that. like that. like that. It's Yeah, you can come over and do my triathlon.

How about you, Don? What do you do? Oh gosh. You know, I feel like my life is a little bit complex. I I feel like sometimes I get just so busy that and I recover really quick because of my nutrition. And so I find that my whole food plant based nutrition just has such powerful anti-inflammatory properties that I can really just keep going. But I would say for me it's not necessarily something I do every single day, but every 3 months I do a 5day fasting mimicking diet with Prolon.

I I really and I'm not sponsored by them, but I really love that. And I use that fasting mimicking diet for my patients during chemotherapy actually for their seven, you know, their 72-h hour fast. So, I'm a I'm a big advocate for that. I I'm not a good faster like daily. I like to eat as soon as I wake up. Oh, yeah. Well, you're a little thin. So, if you didn't fast like me, you kind of waste away. And I need energy as soon as I wake up.

I I am intuitive. I listen to my body like I would never get that cold. Uh-uh. Get in the hot, you know. Now, you're sounding like Victoria. Victoria's never got Actually, she got in the ice bath once. Oh, good for her cuz that was love, by the way. It was love. for Victoria. It was Well, I I actually told her it tightens skin. I was like, "It tightens your skin." She was like, "Okay." She was like, "I'm in. I'm in." So, yeah, she only did it once.

She She didn't need it. need it. need it. Bring on the wrinkles. Yeah. So, so the fasting is what I would recommend. You know, I think that trying to get that 12 hours each night is great, but I just I'm not good at that. Yeah. It's hard. You know, it's it's what you said. I think I want to just double down on the anti-inflammatory diet is it should be a sort of a non-negotiable recovery tool because whether you're a professional sports or whether you're just a human being wanting to live up and feel good, it's so important and I and I think with my patients see how much inflammation plays a role in their health or disease actually and how much an anti-inflammatory diet can actually help them feel better.

And um I created something called the 10day detox diet which was just you know just the name of what I did with my patients in elimination diet adds it adds in all the healthy foods and the anti-inflammatory foods and takes out all the inflammatory foods and you do it for 10 days and people's lives are changed. I mean not just they lose weight but they the inflammation goes out of their body their skin clears up their rashes go away. Their joints feel better. Their headaches go away.

Their digestion gets better. And it's so simple. It's not it's just basically taking out the bad stuff, putting in the good stuff. And it's it's um in 10 days we've we've done thousands of people there's a 70% reduction in all symptoms from all diseases in 10 days. And it sounds like like like I'm hyperbolic but actually that's what people find and it's it's so quick and I I just I would say people don't believe how how um they can feel better. They don't realize how close it is if they just change a few habits.

So hopefully this inspires them. Do some habit change. So ant diet. I don't know about the 10-minute coal plunge, but but the workout for sure. Um, what what are you more strict about now at at your 50s than you were when you were 18 that you're you're sort of like doubling down on? on? on? Uh, sleep and drinking water, you know. I I'm definitely stricter with that now. You know, I think that that's almost a non-negotiable. It's almost sleeping water. sleeping water. sleeping water. When you started to say drinking, I was like, drinking?

Sweet. I had to correct that really quickly. Sleep and drinking water. Okay. There was a little bit too much of a pause between drinking and water. Definitely not 10 points. How about you, D? You know, for me it's sleep, too. And I really work on that. I'm very intentional because I found out when I wasn't sleeping, my metabolic health was more deranged. It wasn't because I had a body composition. It I wasn't sleeping. So, we really do need to honor our sleep. And you know, a unique thing I find in my patients is so much sleep apnea that would have otherwise been not detected.

That's not necessarily my situation, but this is just a shout out. Sleep hygiene is is something really to focus in on. So for me, it would be sleep too. sleep too. sleep too. Sleep. I agree. Sleep is important. All right. So how how do you define health now for yourself? Both of you, David, start. start. start. How do I define health? To be honest, I want to obviously look after myself. Um, but I want my family to What does health mean to you? like what is like when you think of health what is what does it represent and what um I think it represents everything that is in my life at the moment um and that really wasn't I'm not saying it wasn't as important when I was playing um because when you're an athlete you're surrounded by doctors by nutritionists by people that want to look after you and have to look after you but now obviously for a long time I've been looking after myself in a different way purely because I've had to you know of Of course, I have an amazing wife that does everything for me.

She makes my smoothies when I'm not making them for her. So, I have an amazing wife that does that. But my health, I've I've noticed how important it is for me because there's nobody else doing it for me other than myself. And I have to do that. that. I have to do that. How about you, Don? Yeah, I think that's just so important for me. It would be, you know, especially going through healthcare adversity is just to wake up each morning and feel good, you know, not have any resistance and impediments and things that are pulling you down, whether it's aches or pains or reduction energy, shortness of breath, chest pain, whatever it may be, but just to live that life without those ailments.

And you know, I just find even in my patients during chemotherapy when they're taking good care of their bodies that they're able to attain that vitality and then to use that vitality to really, you know, go after your meaning in life and then share that with others and it just fulfills this beautiful purpose- driven life. I think that's really important, Don. I mean, I think, you know, a lot of people walk around with what I call FLC syndrome. You know what that is? That's when you feel like crap.

And that and that, you know, that's something people think they have to live with. and you know the the work both of you are doing you know with support things like IMA healthy diet exercise sleep it's not that hard thanks for being on the show thanks for doing the work you do in the world and making a little bit better place thanks Mark this is not thank you so much Mark Pleasure thank you you you if you love that last video you're going to love the next one check it out