All language subtitles for MIT_s 7-Minute _Fasting Breath_ Triggers Autophagy (No Diet Needed)_en

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MIT<00:00:01.680> researchers<00:00:02.320> just<00:00:02.639> discovered<00:00:03.040> that<00:00:03.439> 7

MIT researchers just discovered that 7

MIT researchers just discovered that 7
minutes<00:00:04.080> of<00:00:04.240> a<00:00:04.480> specific<00:00:04.880> breathing<00:00:05.279> pattern

minutes of a specific breathing pattern

minutes of a specific breathing pattern
triggers<00:00:06.480> the<00:00:06.799> same<00:00:07.040> cellular<00:00:07.600> cleanup<00:00:08.000> your

triggers the same cellular cleanup your

triggers the same cellular cleanup your
brain<00:00:08.559> gets<00:00:08.800> from<00:00:08.960> a<00:00:09.120> 3-day<00:00:09.599> water<00:00:09.920> fast.<00:00:11.280> In

brain gets from a 3-day water fast. In

brain gets from a 3-day water fast. In
the<00:00:11.679> next<00:00:11.840> 12<00:00:12.160> minutes,<00:00:12.880> I'll<00:00:13.200> show<00:00:13.280> you<00:00:13.440> the

the next 12 minutes, I'll show you the

the next 12 minutes, I'll show you the
autophagy<00:00:14.320> breath<00:00:14.559> that<00:00:14.799> Tibetan<00:00:15.280> monks<00:00:15.599> use

autophagy breath that Tibetan monks use

autophagy breath that Tibetan monks use
to<00:00:16.000> maintain<00:00:16.480> razor<00:00:16.880> sharp<00:00:17.199> cognition<00:00:17.760> into

to maintain razor sharp cognition into

to maintain razor sharp cognition into
their<00:00:18.320> 90s,<00:00:19.439> and<00:00:19.680> neuroscientists<00:00:20.800> finally

their 90s, and neuroscientists finally

their 90s, and neuroscientists finally
understand<00:00:21.840> why<00:00:22.080> it<00:00:22.320> works<00:00:22.560> at<00:00:22.720> the<00:00:22.880> molecular

understand why it works at the molecular

understand why it works at the molecular
level.

level.

level.
Most<00:00:25.760> people<00:00:26.080> believe<00:00:26.480> fasting<00:00:26.960> is<00:00:27.119> purely

Most people believe fasting is purely

Most people believe fasting is purely
about<00:00:27.840> food<00:00:28.160> restriction,<00:00:29.439> but<00:00:29.599> the<00:00:30.160> 2016

about food restriction, but the 2016

about food restriction, but the 2016
Nobel<00:00:31.439> Prize<00:00:31.840> research<00:00:32.320> revealed<00:00:32.719> the<00:00:32.960> real

Nobel Prize research revealed the real

Nobel Prize research revealed the real
mechanism.

mechanism.

mechanism.
It's<00:00:35.120> about<00:00:35.360> activating<00:00:35.920> autophagy,

It's about activating autophagy,

It's about activating autophagy,
your<00:00:37.840> cell's<00:00:38.320> self-cleaning<00:00:39.040> system.<00:00:40.320> What's

your cell's self-cleaning system. What's

your cell's self-cleaning system. What's
been<00:00:40.800> hidden<00:00:41.520> is<00:00:41.760> that<00:00:42.000> your<00:00:42.239> breath<00:00:42.559> controls

been hidden is that your breath controls

been hidden is that your breath controls
the<00:00:43.280> exact<00:00:43.760> same<00:00:44.000> metabolic<00:00:44.640> switches<00:00:45.040> as

the exact same metabolic switches as

the exact same metabolic switches as
fasting.<00:00:46.719> And<00:00:46.960> this<00:00:47.200> changes<00:00:47.600> everything.

fasting. And this changes everything.

fasting. And this changes everything.
You<00:00:49.200> felt<00:00:49.520> it.<00:00:50.239> the<00:00:50.559> afternoon<00:00:51.039> brain<00:00:51.360> fog,

You felt it. the afternoon brain fog,

You felt it. the afternoon brain fog,
the<00:00:52.239> sluggish<00:00:52.800> thinking,<00:00:53.600> the<00:00:53.840> sense<00:00:54.079> your

the sluggish thinking, the sense your

the sluggish thinking, the sense your
mind<00:00:54.559> isn't<00:00:54.879> as<00:00:55.039> sharp<00:00:55.280> as<00:00:55.440> it<00:00:55.680> used<00:00:55.760> to<00:00:55.920> be.

mind isn't as sharp as it used to be.

mind isn't as sharp as it used to be.
You've<00:00:57.440> tried<00:00:57.680> intermittent<00:00:58.320> fasting,<00:00:59.120> keto,

You've tried intermittent fasting, keto,

You've tried intermittent fasting, keto,
neurotropics.

neurotropics.

neurotropics.
But<00:01:01.920> Harvard<00:01:02.320> researchers<00:01:02.960> found<00:01:03.199> something

But Harvard researchers found something

But Harvard researchers found something
shocking.

shocking.

shocking.
You<00:01:05.920> can<00:01:06.080> trigger<00:01:06.400> autophagy<00:01:07.119> in<00:01:07.280> your<00:01:07.439> brain

You can trigger autophagy in your brain

You can trigger autophagy in your brain
without<00:01:08.080> changing<00:01:08.479> what<00:01:08.720> you<00:01:08.880> eat,<00:01:09.680> just<00:01:09.920> by

without changing what you eat, just by

without changing what you eat, just by
changing<00:01:10.560> how<00:01:10.799> you<00:01:10.960> breathe.

changing how you breathe.

changing how you breathe.
What<00:01:12.720> I'm<00:01:12.960> about<00:01:13.119> to<00:01:13.280> share<00:01:13.600> comes<00:01:13.920> from

What I'm about to share comes from

What I'm about to share comes from
2,000-year-old<00:01:15.200> Tibetan<00:01:15.680> tumo<00:01:16.159> breathing

2,000-year-old Tibetan tumo breathing

2,000-year-old Tibetan tumo breathing
that<00:01:17.040> modern<00:01:17.439> longevity<00:01:18.159> science<00:01:18.640> validated

that modern longevity science validated

that modern longevity science validated
in<00:01:19.520> 2023.

in 2023.

in 2023.
This<00:01:21.759> isn't<00:01:22.080> meditation.<00:01:23.439> This<00:01:23.600> isn't

This isn't meditation. This isn't

This isn't meditation. This isn't
hyperventilation.

hyperventilation.

hyperventilation.
This<00:01:26.080> is<00:01:26.240> a<00:01:26.479> precise<00:01:26.960> breath<00:01:27.280> pattern<00:01:27.600> that

This is a precise breath pattern that

This is a precise breath pattern that
flips<00:01:28.159> your<00:01:28.400> cellular<00:01:28.880> metabolism<00:01:29.600> from

flips your cellular metabolism from

flips your cellular metabolism from
growth<00:01:30.240> mode<00:01:30.720> to<00:01:31.040> cleanup<00:01:31.439> mode<00:01:31.680> in<00:01:32.000> 7

growth mode to cleanup mode in 7

growth mode to cleanup mode in 7
minutes.

minutes.

minutes.
The<00:01:34.960> cellular<00:01:35.439> aging<00:01:35.840> epidemic<00:01:36.400> is<00:01:36.640> silent,

The cellular aging epidemic is silent,

The cellular aging epidemic is silent,
but<00:01:37.920> the<00:01:38.079> effects<00:01:38.479> are<00:01:38.640> not.

but the effects are not.

but the effects are not.
By<00:01:40.560> age<00:01:40.960> 40,<00:01:41.759> your<00:01:42.000> brain's<00:01:42.479> natural

By age 40, your brain's natural

By age 40, your brain's natural
autophagy<00:01:43.600> efficiency<00:01:44.159> has<00:01:44.400> already<00:01:44.720> dropped

autophagy efficiency has already dropped

autophagy efficiency has already dropped
by<00:01:45.360> 50%.

by 50%.

by 50%.
You're<00:01:47.360> accumulating<00:01:48.159> cellular<00:01:48.720> junk<00:01:49.040> faster

You're accumulating cellular junk faster

You're accumulating cellular junk faster
than<00:01:49.600> you<00:01:49.759> can<00:01:50.000> clear<00:01:50.240> it.<00:01:51.200> Misfolded

than you can clear it. Misfolded

than you can clear it. Misfolded
proteins,<00:01:53.040> damaged<00:01:53.520> mitochondria,<00:01:54.880> oxidized

proteins, damaged mitochondria, oxidized

proteins, damaged mitochondria, oxidized
lipids.<00:01:56.960> They're<00:01:57.200> like<00:01:57.439> toxic<00:01:57.920> waste

lipids. They're like toxic waste

lipids. They're like toxic waste
clogging<00:01:58.719> your<00:01:58.880> neurons.

clogging your neurons.

clogging your neurons.
This<00:02:00.799> is<00:02:00.960> the<00:02:01.119> metabolic<00:02:01.759> trap<00:02:02.079> of<00:02:02.240> modern

This is the metabolic trap of modern

This is the metabolic trap of modern
life.<00:02:03.840> Constant<00:02:04.320> eating,<00:02:05.040> chronic<00:02:05.520> stress,

life. Constant eating, chronic stress,

life. Constant eating, chronic stress,
and<00:02:06.479> shallow<00:02:06.880> breathing<00:02:07.360> keep<00:02:07.600> your<00:02:07.759> cells

and shallow breathing keep your cells

and shallow breathing keep your cells
locked<00:02:08.399> in<00:02:08.640> m0<00:02:09.520> dominant<00:02:10.000> growth<00:02:10.399> mode.<00:02:11.599> The

locked in m0 dominant growth mode. The

locked in m0 dominant growth mode. The
cleanup<00:02:12.239> crew,<00:02:13.120> the<00:02:13.360> autophagy<00:02:14.080> process

cleanup crew, the autophagy process

cleanup crew, the autophagy process
never<00:02:15.520> gets<00:02:15.840> called<00:02:16.080> in.<00:02:17.520> The<00:02:17.840> brain<00:02:18.160> specific

never gets called in. The brain specific

never gets called in. The brain specific
consequences<00:02:19.280> are<00:02:19.520> what<00:02:19.680> you<00:02:19.920> experience<00:02:20.400> as

consequences are what you experience as

consequences are what you experience as
cognitive<00:02:21.360> decline,<00:02:22.560> memory<00:02:22.959> glitches,

cognitive decline, memory glitches,

cognitive decline, memory glitches,
stubborn<00:02:24.480> brain<00:02:24.720> fog,<00:02:25.599> and<00:02:25.760> that<00:02:26.080> underlying

stubborn brain fog, and that underlying

stubborn brain fog, and that underlying
fear<00:02:26.959> of<00:02:27.200> neurodeenerative<00:02:28.319> disease<00:02:28.720> down

fear of neurodeenerative disease down

fear of neurodeenerative disease down
the<00:02:29.120> road.

the road.

the road.
You've<00:02:31.120> likely<00:02:31.440> tried<00:02:31.760> traditional<00:02:32.319> fasting.

You've likely tried traditional fasting.

You've likely tried traditional fasting.
The<00:02:33.519> hunger<00:02:33.920> pangs,<00:02:34.480> the<00:02:34.640> lifestyle

The hunger pangs, the lifestyle

The hunger pangs, the lifestyle
disruption,<00:02:36.160> the<00:02:36.400> metabolic<00:02:37.040> adaptation

disruption, the metabolic adaptation

disruption, the metabolic adaptation
that<00:02:38.000> makes<00:02:38.160> it<00:02:38.319> a<00:02:38.560> constant<00:02:38.959> battle.

that makes it a constant battle.

that makes it a constant battle.
Compliance<00:02:40.879> is<00:02:41.040> the<00:02:41.280> enemy<00:02:41.599> of<00:02:41.840> consistency.

Compliance is the enemy of consistency.

Compliance is the enemy of consistency.
Here's<00:02:44.080> what<00:02:44.319> longevity<00:02:44.959> researchers<00:02:45.599> missed

Here's what longevity researchers missed

Here's what longevity researchers missed
until<00:02:46.319> 2021.

until 2021.

until 2021.
What<00:02:48.239> if<00:02:48.400> you<00:02:48.560> don't<00:02:48.720> need<00:02:48.879> to<00:02:49.120> stop<00:02:49.280> eating<00:02:49.680> to

What if you don't need to stop eating to

What if you don't need to stop eating to
trigger<00:02:50.160> autophagy?<00:02:51.599> What<00:02:51.760> if<00:02:51.920> you<00:02:52.080> just<00:02:52.239> need

trigger autophagy? What if you just need

trigger autophagy? What if you just need
to<00:02:52.640> change<00:02:52.800> your<00:02:53.040> oxygen<00:02:53.680> carbon<00:02:54.000> dioxide

to change your oxygen carbon dioxide

to change your oxygen carbon dioxide
ratio?

ratio?

ratio?
In<00:02:56.800> the<00:02:56.959> frozen<00:02:57.280> Himalayas<00:02:58.000> of<00:02:58.160> the<00:02:58.319> 11th

In the frozen Himalayas of the 11th

In the frozen Himalayas of the 11th
century,<00:02:59.680> Tibetan<00:03:00.239> monks<00:03:00.560> developed<00:03:00.959> a

century, Tibetan monks developed a

century, Tibetan monks developed a
practice<00:03:01.599> called<00:03:01.920> tumo,<00:03:03.120> the<00:03:03.280> inner<00:03:03.680> fire

practice called tumo, the inner fire

practice called tumo, the inner fire
breath.<00:03:05.280> Their<00:03:05.519> ancient<00:03:05.920> texts<00:03:06.480> speak<00:03:06.800> of

breath. Their ancient texts speak of

breath. Their ancient texts speak of
burning<00:03:08.000> away<00:03:08.400> impurities<00:03:09.200> from<00:03:09.440> within.<00:03:10.800> We

burning away impurities from within. We

burning away impurities from within. We
now<00:03:11.200> have<00:03:11.360> the<00:03:11.599> translation.<00:03:12.879> They<00:03:13.120> were

now have the translation. They were

now have the translation. They were
describing<00:03:13.840> autophagy<00:03:14.560> activation.

describing autophagy activation.

describing autophagy activation.
These<00:03:16.400> monks<00:03:16.800> maintained<00:03:17.360> cognitive

These monks maintained cognitive

These monks maintained cognitive
sharpness<00:03:18.400> and<00:03:18.640> physical<00:03:19.040> vitality<00:03:19.760> into

sharpness and physical vitality into

sharpness and physical vitality into
extreme<00:03:20.640> old<00:03:20.959> age.<00:03:21.840> And<00:03:22.000> they<00:03:22.159> did<00:03:22.319> it<00:03:22.480> not

extreme old age. And they did it not

extreme old age. And they did it not
through<00:03:22.959> diet<00:03:23.680> but<00:03:24.000> through<00:03:24.239> breath.<00:03:25.680> The

through diet but through breath. The

through diet but through breath. The
bridge<00:03:26.239> to<00:03:26.400> modern<00:03:26.800> validation<00:03:27.360> is<00:03:27.599> where

bridge to modern validation is where

bridge to modern validation is where
this<00:03:28.080> gets<00:03:28.319> undeniable.

this gets undeniable.

this gets undeniable.
The<00:03:30.400> 2016<00:03:31.200> Nobel<00:03:31.680> Prize<00:03:32.000> in<00:03:32.159> Physiology<00:03:32.879> went

The 2016 Nobel Prize in Physiology went

The 2016 Nobel Prize in Physiology went
to<00:03:33.200> Yoshori<00:03:34.000> Osumi<00:03:34.560> for<00:03:34.720> mapping<00:03:35.040> the<00:03:35.280> very

to Yoshori Osumi for mapping the very

to Yoshori Osumi for mapping the very
mechanism<00:03:36.080> of<00:03:36.319> autophagy,

mechanism of autophagy,

mechanism of autophagy,
cellular<00:03:38.640> self-eing<00:03:39.280> for<00:03:39.519> renewal.<00:03:40.799> Then<00:03:41.519> in

cellular self-eing for renewal. Then in

cellular self-eing for renewal. Then in
2019,<00:03:43.360> a<00:03:43.599> Netherlands<00:03:44.159> study<00:03:44.400> on<00:03:44.560> the<00:03:44.720> Wimhof

2019, a Netherlands study on the Wimhof

2019, a Netherlands study on the Wimhof
method<00:03:45.599> proved<00:03:46.080> controlled<00:03:46.480> breathing<00:03:46.959> could

method proved controlled breathing could

method proved controlled breathing could
activate<00:03:47.519> the<00:03:47.760> EMPK<00:03:48.640> pathway,<00:03:49.840> the<00:03:50.080> master

activate the EMPK pathway, the master

activate the EMPK pathway, the master
metabolic<00:03:51.200> switch<00:03:51.440> that<00:03:51.680> triggers

metabolic switch that triggers

metabolic switch that triggers
autophagy.

autophagy.

autophagy.
And<00:03:54.080> in<00:03:54.319> 2023,<00:03:55.599> Stanford<00:03:56.159> research<00:03:56.640> sealed

And in 2023, Stanford research sealed

And in 2023, Stanford research sealed
it.<00:03:58.000> Controlled<00:03:58.400> hypoxia<00:03:59.120> from<00:03:59.360> specific

it. Controlled hypoxia from specific

it. Controlled hypoxia from specific
breath<00:04:00.159> retention<00:04:00.720> mimics<00:04:01.120> the<00:04:01.280> metabolic

breath retention mimics the metabolic

breath retention mimics the metabolic
signature<00:04:02.319> of<00:04:02.560> fasting.<00:04:03.840> Elevated<00:04:04.400> ketones,

signature of fasting. Elevated ketones,

signature of fasting. Elevated ketones,
activated<00:04:06.159> autophagy<00:04:06.799> genes,<00:04:07.760> suppressed

activated autophagy genes, suppressed

activated autophagy genes, suppressed
MTOR.

MTOR.

MTOR.
The<00:04:10.400> mechanism<00:04:10.879> is<00:04:11.120> elegant.<00:04:12.560> Breath<00:04:12.959> induced

The mechanism is elegant. Breath induced

The mechanism is elegant. Breath induced
CO2<00:04:13.920> tolerance<00:04:14.560> combined<00:04:14.959> with<00:04:15.120> intermittent

CO2 tolerance combined with intermittent

CO2 tolerance combined with intermittent
hypoxia<00:04:16.959> signals<00:04:17.440> a<00:04:17.680> controlled<00:04:18.239> cellular

hypoxia signals a controlled cellular

hypoxia signals a controlled cellular
stress.<00:04:20.160> Your<00:04:20.479> cells<00:04:20.799> interpret<00:04:21.280> this<00:04:21.440> as<00:04:21.680> a

stress. Your cells interpret this as a

stress. Your cells interpret this as a
nutrient<00:04:22.400> scarcity<00:04:22.960> event.<00:04:24.160> This<00:04:24.479> flips<00:04:24.800> the

nutrient scarcity event. This flips the

nutrient scarcity event. This flips the
metabolic<00:04:25.520> switch<00:04:25.840> from<00:04:26.080> MT0<00:04:26.880> driven<00:04:27.199> growth

metabolic switch from MT0 driven growth

metabolic switch from MT0 driven growth
to<00:04:27.759> AMPKdriven<00:04:29.040> cleanup.<00:04:30.400> Your<00:04:30.720> body

to AMPKdriven cleanup. Your body

to AMPKdriven cleanup. Your body
initiates<00:04:31.600> its<00:04:31.840> cellular<00:04:32.320> renewal

initiates its cellular renewal

initiates its cellular renewal
protocols.<00:04:34.240> The<00:04:34.479> monks<00:04:34.880> didn't<00:04:35.120> know<00:04:35.280> about

protocols. The monks didn't know about

protocols. The monks didn't know about
mTor<00:04:36.240> or<00:04:36.400> amk.

mTor or amk.

mTor or amk.
But<00:04:38.240> they<00:04:38.560> discovered<00:04:38.960> something<00:04:39.280> longevity

But they discovered something longevity

But they discovered something longevity
scientists<00:04:40.720> only<00:04:41.040> proved<00:04:41.520> 3<00:04:41.759> years<00:04:42.000> ago.<00:04:43.360> Your

scientists only proved 3 years ago. Your

scientists only proved 3 years ago. Your
breath<00:04:43.919> controls<00:04:44.320> your<00:04:44.560> cellular<00:04:45.040> age<00:04:45.360> more

breath controls your cellular age more

breath controls your cellular age more
than<00:04:45.759> your<00:04:46.000> diet<00:04:46.320> does.

than your diet does.

than your diet does.
This<00:04:48.400> is<00:04:48.800> the<00:04:49.040> autophagy<00:04:49.840> breath.<00:04:50.720> A<00:04:50.960> 7<00:04:51.280> minute

This is the autophagy breath. A 7 minute

This is the autophagy breath. A 7 minute
cellular<00:04:52.240> fast.

cellular fast.

cellular fast.
Phase<00:04:54.880> one,<00:04:55.600> metabolic<00:04:56.400> priming,<00:04:57.199> minutes<00:04:57.600> 1

Phase one, metabolic priming, minutes 1

Phase one, metabolic priming, minutes 1
to<00:04:58.080> two.<00:04:59.360> Sit<00:04:59.600> with<00:04:59.759> your<00:05:00.000> spine<00:05:00.400> straight.

to two. Sit with your spine straight.

to two. Sit with your spine straight.
This<00:05:01.680> isn't<00:05:01.919> about<00:05:02.240> posture<00:05:02.720> for<00:05:02.960> posture's

This isn't about posture for posture's

This isn't about posture for posture's
sake.<00:05:04.320> It<00:05:04.560> optimizes<00:05:05.199> veagal<00:05:05.600> tone<00:05:05.919> for<00:05:06.080> the

sake. It optimizes veagal tone for the

sake. It optimizes veagal tone for the
essential<00:05:06.720> parasympathetic<00:05:07.680> shift.<00:05:08.880> Take<00:05:09.120> a

essential parasympathetic shift. Take a

essential parasympathetic shift. Take a
moment<00:05:09.440> to<00:05:09.680> notice<00:05:10.000> your<00:05:10.160> baseline

moment to notice your baseline

moment to notice your baseline
breathing.<00:05:12.080> Most<00:05:12.400> people<00:05:12.560> are<00:05:12.880> chronic

breathing. Most people are chronic

breathing. Most people are chronic
overreathers,<00:05:14.560> keeping<00:05:14.880> their<00:05:15.120> cells

overreathers, keeping their cells

overreathers, keeping their cells
perpetually<00:05:16.080> in<00:05:16.320> growth<00:05:16.639> mode.<00:05:17.840> I<00:05:18.080> want<00:05:18.160> you

perpetually in growth mode. I want you

perpetually in growth mode. I want you
to<00:05:18.560> introduce<00:05:18.960> the<00:05:19.199> concept<00:05:19.680> of<00:05:20.000> air<00:05:20.320> hunger.

to introduce the concept of air hunger.

to introduce the concept of air hunger.
Exhale<00:05:22.639> fully<00:05:23.199> and<00:05:23.520> hold<00:05:23.759> for<00:05:24.000> a<00:05:24.160> comfortable

Exhale fully and hold for a comfortable

Exhale fully and hold for a comfortable
count.<00:05:26.000> Notice<00:05:26.320> the<00:05:26.639> urge<00:05:26.800> to<00:05:27.039> breathe.<00:05:28.240> That

count. Notice the urge to breathe. That

count. Notice the urge to breathe. That
sensation<00:05:29.039> is<00:05:29.280> your<00:05:29.440> metabolic<00:05:30.000> flexibility

sensation is your metabolic flexibility

sensation is your metabolic flexibility
baseline.<00:05:32.080> It's<00:05:32.400> the<00:05:32.560> key.

baseline. It's the key.

baseline. It's the key.
Phase<00:05:34.639> two,<00:05:35.280> the<00:05:35.600> 5510<00:05:36.479> autophagy<00:05:37.199> cycle.

Phase two, the 5510 autophagy cycle.

Phase two, the 5510 autophagy cycle.
Minutes<00:05:38.560> 3<00:05:38.800> to<00:05:38.960> 6.<00:05:40.320> Now<00:05:40.960> we<00:05:41.199> begin<00:05:41.440> the<00:05:41.600> core

Minutes 3 to 6. Now we begin the core

Minutes 3 to 6. Now we begin the core
pattern.<00:05:43.120> Inhale<00:05:43.680> slowly<00:05:44.080> through<00:05:44.320> your<00:05:44.479> nose

pattern. Inhale slowly through your nose

pattern. Inhale slowly through your nose
for<00:05:44.880> a<00:05:45.120> count<00:05:45.280> of<00:05:45.440> five.<00:05:46.639> Make<00:05:46.800> it<00:05:47.039> a<00:05:47.199> deep

for a count of five. Make it a deep

for a count of five. Make it a deep
diaphragmatic<00:05:48.560> breath<00:05:49.360> filling<00:05:49.759> your<00:05:49.919> lungs

diaphragmatic breath filling your lungs

diaphragmatic breath filling your lungs
completely.

completely.

completely.
Hold<00:05:52.160> that<00:05:52.400> breath<00:05:52.639> in<00:05:52.800> for<00:05:52.960> a<00:05:53.120> count<00:05:53.360> of<00:05:53.520> five.

Hold that breath in for a count of five.

Hold that breath in for a count of five.
This<00:05:55.120> is<00:05:55.199> where<00:05:55.360> the<00:05:55.600> magic<00:05:56.000> happens.<00:05:57.360> CO2

This is where the magic happens. CO2

This is where the magic happens. CO2
rises<00:05:59.120> which<00:05:59.440> actually<00:05:59.840> improves<00:06:00.400> oxygen

rises which actually improves oxygen

rises which actually improves oxygen
delivery<00:06:01.360> to<00:06:01.520> your<00:06:01.680> tissues<00:06:02.160> via<00:06:02.400> the<00:06:02.560> bore

delivery to your tissues via the bore

delivery to your tissues via the bore
effect.<00:06:04.319> Your<00:06:04.560> cells<00:06:04.880> begin<00:06:05.120> to<00:06:05.280> sense<00:06:05.520> the

effect. Your cells begin to sense the

effect. Your cells begin to sense the
metabolic<00:06:06.319> shift.

metabolic shift.

metabolic shift.
Now<00:06:08.880> exhale<00:06:09.360> slowly<00:06:09.759> through<00:06:10.000> your<00:06:10.240> nose<00:06:10.479> for

Now exhale slowly through your nose for

Now exhale slowly through your nose for
a<00:06:10.800> count<00:06:11.039> of<00:06:11.199> 10.<00:06:12.479> Make<00:06:12.720> it<00:06:12.960> controlled<00:06:14.080> making

a count of 10. Make it controlled making

a count of 10. Make it controlled making
sure<00:06:14.479> you<00:06:14.720> empty<00:06:15.039> your<00:06:15.199> lungs<00:06:15.600> completely.

sure you empty your lungs completely.

sure you empty your lungs completely.
This<00:06:17.440> extended<00:06:18.000> exhale<00:06:18.479> maximizes<00:06:19.360> CO2

This extended exhale maximizes CO2

This extended exhale maximizes CO2
retention<00:06:20.720> and<00:06:21.039> is<00:06:21.199> the<00:06:21.440> primary<00:06:21.840> trigger<00:06:22.160> for

retention and is the primary trigger for

retention and is the primary trigger for
empaic<00:06:22.960> activation.

empaic activation.

empaic activation.
Here's<00:06:24.880> the<00:06:25.039> science.<00:06:26.400> That<00:06:26.639> extended<00:06:27.120> exhale

Here's the science. That extended exhale

Here's the science. That extended exhale
combined<00:06:28.000> with<00:06:28.160> breath<00:06:28.479> retention<00:06:29.120> creates<00:06:29.440> a

combined with breath retention creates a

combined with breath retention creates a
state<00:06:29.840> of<00:06:30.080> transient<00:06:31.120> controlled<00:06:31.600> hypoxia.

state of transient controlled hypoxia.

state of transient controlled hypoxia.
Your<00:06:33.600> cells<00:06:34.000> interpret<00:06:34.400> this<00:06:34.720> exactly<00:06:35.120> as

Your cells interpret this exactly as

Your cells interpret this exactly as
they<00:06:35.520> would<00:06:35.680> a<00:06:35.919> fasting<00:06:36.319> state.<00:06:37.680> This

they would a fasting state. This

they would a fasting state. This
activates<00:06:38.479> the<00:06:38.639> core<00:06:38.960> autophagy<00:06:39.680> genes<00:06:40.479> ULK1,

activates the core autophagy genes ULK1,

activates the core autophagy genes ULK1,
ATG7,

ATG7,

ATG7,
BEC1.

BEC1.

BEC1.
The<00:06:46.000> 5<00:06:46.240> to<00:06:46.479> 5:10<00:06:47.120> ratio<00:06:47.600> creates<00:06:47.919> the<00:06:48.160> optimal

The 5 to 5:10 ratio creates the optimal

The 5 to 5:10 ratio creates the optimal
CO2<00:06:49.360> tolerance<00:06:49.840> training<00:06:50.560> while<00:06:50.880> maintaining

CO2 tolerance training while maintaining

CO2 tolerance training while maintaining
absolute<00:06:52.000> safety<00:06:53.039> and<00:06:53.199> it<00:06:53.440> pushes<00:06:53.759> your

absolute safety and it pushes your

absolute safety and it pushes your
nervous<00:06:54.319> system<00:06:54.560> into<00:06:54.880> parasympathetic

nervous system into parasympathetic

nervous system into parasympathetic
dominance.

dominance.

dominance.
Repeat<00:06:57.919> this<00:06:58.160> cycle<00:06:58.479> 10<00:06:58.720> to<00:06:58.960> 12<00:06:59.280> times.<00:07:00.560> This

Repeat this cycle 10 to 12 times. This

Repeat this cycle 10 to 12 times. This
will<00:07:01.039> take<00:07:01.199> approximately<00:07:01.919> 3<00:07:02.160> to<00:07:02.400> 4<00:07:02.560> minutes.

will take approximately 3 to 4 minutes.

will take approximately 3 to 4 minutes.
Phase<00:07:05.759> three,<00:07:06.560> the<00:07:06.800> ketone<00:07:07.360> spike<00:07:07.759> protocol,

Phase three, the ketone spike protocol,

Phase three, the ketone spike protocol,
minute<00:07:08.960> 7.<00:07:10.319> After<00:07:10.639> your<00:07:10.880> final<00:07:11.199> 10-count

minute 7. After your final 10-count

minute 7. After your final 10-count
exhale,<00:07:12.560> instead<00:07:12.880> of<00:07:13.039> inhaling,<00:07:14.000> you<00:07:14.240> will

exhale, instead of inhaling, you will

exhale, instead of inhaling, you will
hold<00:07:14.639> your<00:07:14.800> breath<00:07:15.039> out.<00:07:16.160> Hold<00:07:16.400> it<00:07:16.560> for<00:07:16.800> your

hold your breath out. Hold it for your

hold your breath out. Hold it for your
maximum<00:07:17.520> comfortable<00:07:18.000> duration,<00:07:19.039> aiming<00:07:19.440> for

maximum comfortable duration, aiming for

maximum comfortable duration, aiming for
30<00:07:19.919> to<00:07:20.160> 60<00:07:20.560> seconds.

30 to 60 seconds.

30 to 60 seconds.
This<00:07:22.400> is<00:07:22.560> the<00:07:22.800> most<00:07:23.039> potent<00:07:23.440> trigger.<00:07:24.639> The

This is the most potent trigger. The

This is the most potent trigger. The
science<00:07:25.199> is<00:07:25.520> clear.<00:07:26.479> Breath<00:07:26.880> retention<00:07:27.440> after

science is clear. Breath retention after

science is clear. Breath retention after
a<00:07:27.919> full<00:07:28.160> exhale<00:07:28.639> most<00:07:28.960> powerfully<00:07:29.520> mimics<00:07:29.919> the

a full exhale most powerfully mimics the

a full exhale most powerfully mimics the
fasted<00:07:30.639> state.<00:07:31.919> Studies<00:07:32.319> show<00:07:32.560> blood<00:07:32.880> ketones

fasted state. Studies show blood ketones

fasted state. Studies show blood ketones
can<00:07:33.680> rise<00:07:34.000> within<00:07:34.400> minutes.<00:07:35.440> M0<00:07:36.400> is

can rise within minutes. M0 is

can rise within minutes. M0 is
suppressed<00:07:37.680> and<00:07:37.919> autophagy<00:07:38.639> genes<00:07:39.039> fire<00:07:39.360> up.

suppressed and autophagy genes fire up.

suppressed and autophagy genes fire up.
You<00:07:40.720> will<00:07:40.960> feel<00:07:41.199> air<00:07:41.520> hunger,<00:07:42.319> perhaps<00:07:42.720> slight

You will feel air hunger, perhaps slight

You will feel air hunger, perhaps slight
discomfort<00:07:44.160> and<00:07:44.400> often<00:07:44.800> a<00:07:44.960> wave<00:07:45.199> of<00:07:45.360> warmth.

discomfort and often a wave of warmth.

discomfort and often a wave of warmth.
This<00:07:47.039> is<00:07:47.120> the<00:07:47.360> signal<00:07:47.680> of<00:07:47.840> the<00:07:48.000> metabolic

This is the signal of the metabolic

This is the signal of the metabolic
shift.<00:07:50.080> When<00:07:50.319> you<00:07:50.479> need<00:07:50.720> to<00:07:50.880> breathe,<00:07:51.599> inhale

shift. When you need to breathe, inhale

shift. When you need to breathe, inhale
slowly<00:07:52.560> and<00:07:52.960> controlled.<00:07:54.240> Do<00:07:54.400> not<00:07:54.639> gasp.

slowly and controlled. Do not gasp.

slowly and controlled. Do not gasp.
Repeat<00:07:56.319> this<00:07:56.639> extended<00:07:57.120> retention<00:07:57.680> cycle<00:07:58.000> two

Repeat this extended retention cycle two

Repeat this extended retention cycle two
to<00:07:58.479> three<00:07:58.720> times.

to three times.

to three times.
Critical<00:08:01.199> coaching<00:08:01.599> points.<00:08:02.960> Never<00:08:03.280> force<00:08:03.680> to

Critical coaching points. Never force to

Critical coaching points. Never force to
the<00:08:04.000> point<00:08:04.160> of<00:08:04.319> sharp<00:08:04.639> pain<00:08:04.800> or<00:08:05.039> panic.<00:08:06.319> Build

the point of sharp pain or panic. Build

the point of sharp pain or panic. Build
CO2<00:08:07.440> tolerance<00:08:08.080> gradually.

CO2 tolerance gradually.

CO2 tolerance gradually.
Slight<00:08:10.080> tingling<00:08:10.479> or<00:08:10.720> warmth<00:08:11.120> is<00:08:11.360> normal.

Slight tingling or warmth is normal.

Slight tingling or warmth is normal.
It's<00:08:12.639> the<00:08:12.800> metabolic<00:08:13.360> shift,<00:08:14.240> not

It's the metabolic shift, not

It's the metabolic shift, not
hyperventilation.

hyperventilation.

hyperventilation.
For<00:08:16.720> maximum<00:08:17.280> autophagy<00:08:18.000> activation,<00:08:19.039> do

For maximum autophagy activation, do

For maximum autophagy activation, do
this<00:08:19.440> fasted,<00:08:20.720> ideally<00:08:21.280> in<00:08:21.440> the<00:08:21.599> morning<00:08:22.160> or

this fasted, ideally in the morning or

this fasted, ideally in the morning or
at least<00:08:22.800> 3<00:08:23.120> hours<00:08:23.360> after<00:08:23.759> eating.<00:08:25.039> If<00:08:25.199> you

at least 3 hours after eating. If you

at least 3 hours after eating. If you
are<00:08:25.599> pregnant,<00:08:26.400> have<00:08:26.639> epilepsy,<00:08:27.759> severe

are pregnant, have epilepsy, severe

are pregnant, have epilepsy, severe
cardiovascular<00:08:29.280> conditions,<00:08:30.080> or<00:08:30.319> a<00:08:30.479> panic

cardiovascular conditions, or a panic

cardiovascular conditions, or a panic
disorder,<00:08:32.080> this<00:08:32.320> technique<00:08:32.719> is<00:08:32.880> not<00:08:33.120> for<00:08:33.279> you.

disorder, this technique is not for you.

disorder, this technique is not for you.
Remember,<00:08:35.760> the<00:08:36.000> air<00:08:36.240> hunger<00:08:36.640> sensation<00:08:37.279> is

Remember, the air hunger sensation is

Remember, the air hunger sensation is
the<00:08:37.839> goal.<00:08:38.880> It<00:08:39.120> signals<00:08:39.599> metabolic

the goal. It signals metabolic

the goal. It signals metabolic
switching,<00:08:41.120> not<00:08:41.440> oxygen<00:08:42.080> deprivation.

switching, not oxygen deprivation.

switching, not oxygen deprivation.
If<00:08:44.320> you<00:08:44.480> feel<00:08:44.800> lightaded,<00:08:45.760> you're<00:08:46.000> breathing

If you feel lightaded, you're breathing

If you feel lightaded, you're breathing
too<00:08:46.720> fast.<00:08:47.760> Slow<00:08:48.000> the<00:08:48.240> pace<00:08:48.480> and<00:08:48.800> focus<00:08:49.120> on

too fast. Slow the pace and focus on

too fast. Slow the pace and focus on
extending<00:08:49.839> the<00:08:50.080> exhale.<00:08:51.279> The<00:08:51.519> effects<00:08:51.839> are

extending the exhale. The effects are

extending the exhale. The effects are
not<00:08:52.240> subtle.<00:08:53.440> Within<00:08:53.760> 5<00:08:54.000> to<00:08:54.240> 10<00:08:54.399> minutes,

not subtle. Within 5 to 10 minutes,

not subtle. Within 5 to 10 minutes,
you'll<00:08:54.959> notice<00:08:55.279> mental<00:08:55.680> clarity<00:08:56.000> as<00:08:56.320> ketones

you'll notice mental clarity as ketones

you'll notice mental clarity as ketones
cross<00:08:57.120> the<00:08:57.360> bloodb<00:08:57.600> brain<00:08:57.920> barrier.<00:08:59.200> You'll

cross the bloodb brain barrier. You'll

cross the bloodb brain barrier. You'll
feel<00:08:59.600> a<00:08:59.839> subtle<00:09:00.160> energy<00:09:00.560> shift,<00:09:01.600> not<00:09:01.760> the

feel a subtle energy shift, not the

feel a subtle energy shift, not the
jittery<00:09:02.480> kind,<00:09:03.120> but<00:09:03.360> a<00:09:03.600> clean,<00:09:04.320> alert<00:09:04.800> clarity

jittery kind, but a clean, alert clarity

jittery kind, but a clean, alert clarity
from<00:09:05.519> improved<00:09:06.080> mitochondrial<00:09:06.959> efficiency.

from improved mitochondrial efficiency.

from improved mitochondrial efficiency.
Hunger<00:09:08.720> signals<00:09:09.120> often<00:09:09.519> reduce<00:09:09.839> due<00:09:10.080> to

Hunger signals often reduce due to

Hunger signals often reduce due to
ghrein<00:09:10.720> suppression<00:09:11.200> from<00:09:11.519> EMPK<00:09:12.320> activation.

ghrein suppression from EMPK activation.

ghrein suppression from EMPK activation.
And<00:09:13.760> you'll<00:09:14.000> likely<00:09:14.320> feel<00:09:14.480> a<00:09:14.720> slight<00:09:15.040> body

And you'll likely feel a slight body

And you'll likely feel a slight body
warmth,<00:09:16.320> thermogenesis<00:09:17.200> from<00:09:17.360> the<00:09:17.600> metabolic

warmth, thermogenesis from the metabolic

warmth, thermogenesis from the metabolic
switch.

switch.

switch.
But<00:09:20.080> the<00:09:20.240> real<00:09:20.560> transformation<00:09:21.360> comes<00:09:21.680> from

But the real transformation comes from

But the real transformation comes from
the<00:09:22.080> 21-day<00:09:22.880> cellular<00:09:23.440> reset<00:09:23.839> protocol.

the 21-day cellular reset protocol.

the 21-day cellular reset protocol.
Do<00:09:25.760> this<00:09:26.000> technique<00:09:26.399> once<00:09:26.800> daily,<00:09:27.920> preferably

Do this technique once daily, preferably

Do this technique once daily, preferably
in<00:09:28.640> a<00:09:28.800> fasted<00:09:29.279> state.<00:09:30.480> This<00:09:30.720> amplifies

in a fasted state. This amplifies

in a fasted state. This amplifies
autophagy<00:09:32.160> by<00:09:32.399> three<00:09:32.560> to<00:09:32.800> four<00:09:33.040> times.<00:09:34.480> In

autophagy by three to four times. In

autophagy by three to four times. In
week<00:09:35.040> one,<00:09:35.839> your<00:09:36.160> cells<00:09:36.480> begin<00:09:36.800> recognizing

week one, your cells begin recognizing

week one, your cells begin recognizing
the<00:09:37.680> fasting<00:09:38.160> signal<00:09:38.880> and<00:09:39.120> your<00:09:39.360> autophagy

the fasting signal and your autophagy

the fasting signal and your autophagy
genes<00:09:40.399> upregulate.

genes upregulate.

genes upregulate.
By<00:09:42.320> week<00:09:42.640> two,<00:09:43.440> mitochondrial<00:09:44.320> biogenesis

By week two, mitochondrial biogenesis

By week two, mitochondrial biogenesis
accelerates<00:09:46.320> and<00:09:46.640> your<00:09:46.880> brain<00:09:47.120> fog<00:09:47.519> will<00:09:47.760> show

accelerates and your brain fog will show

accelerates and your brain fog will show
noticeable<00:09:48.560> improvement.

noticeable improvement.

noticeable improvement.
By<00:09:50.399> week<00:09:50.720> three,<00:09:51.519> you<00:09:51.760> achieve<00:09:52.240> sustained

By week three, you achieve sustained

By week three, you achieve sustained
autophagy<00:09:53.440> activation.

autophagy activation.

autophagy activation.
Studies<00:09:55.839> show<00:09:56.080> this<00:09:56.320> is<00:09:56.480> the<00:09:56.640> minimum<00:09:57.040> time

Studies show this is the minimum time

Studies show this is the minimum time
for<00:09:57.600> metabolic<00:09:58.160> adaptation,<00:09:59.440> leading<00:09:59.760> to<00:09:59.920> a

for metabolic adaptation, leading to a

for metabolic adaptation, leading to a
15<00:10:00.560> to<00:10:00.880> 20%<00:10:01.600> measurable<00:10:02.399> increase<00:10:02.640> in

15 to 20% measurable increase in

15 to 20% measurable increase in
autophagy<00:10:03.680> efficiency.

autophagy efficiency.

autophagy efficiency.
The<00:10:05.600> long-term<00:10:06.160> benefits<00:10:06.720> backed<00:10:07.120> by

The long-term benefits backed by

The long-term benefits backed by
research<00:10:08.240> are<00:10:08.480> profound.

research are profound.

research are profound.
Cognitive<00:10:10.560> enhancement,<00:10:12.000> improved<00:10:12.560> memory

Cognitive enhancement, improved memory

Cognitive enhancement, improved memory
consolidation<00:10:13.839> and<00:10:14.160> processing<00:10:14.720> speed<00:10:14.959> as

consolidation and processing speed as

consolidation and processing speed as
autophagy<00:10:15.920> clears<00:10:16.240> out<00:10:16.399> neuronal<00:10:17.040> debris,

autophagy clears out neuronal debris,

autophagy clears out neuronal debris,
neuroproction,

neuroproction,

neuroproction,
reduced<00:10:20.800> markers<00:10:21.200> for<00:10:21.360> Alzheimer's<00:10:22.000> and

reduced markers for Alzheimer's and

reduced markers for Alzheimer's and
Parkinson's<00:10:22.880> risk<00:10:23.200> through<00:10:23.360> the<00:10:23.519> clearance

Parkinson's risk through the clearance

Parkinson's risk through the clearance
of<00:10:24.079> damaged<00:10:24.560> proteins.

of damaged proteins.

of damaged proteins.
Metabolic<00:10:26.959> flexibility.

Metabolic flexibility.

Metabolic flexibility.
Fasting<00:10:29.120> becomes<00:10:29.600> easier.<00:10:30.560> Energy

Fasting becomes easier. Energy

Fasting becomes easier. Energy
stabilizes.<00:10:32.240> Cravings<00:10:32.800> diminish.

stabilizes. Cravings diminish.

stabilizes. Cravings diminish.
Cellular<00:10:35.279> age<00:10:35.600> reversal.

Cellular age reversal.

Cellular age reversal.
Consistent<00:10:37.680> autophagy<00:10:38.399> activation<00:10:39.040> has<00:10:39.279> been

Consistent autophagy activation has been

Consistent autophagy activation has been
shown<00:10:39.760> to<00:10:40.000> improve<00:10:40.480> biological<00:10:41.279> age<00:10:41.680> markers.

shown to improve biological age markers.

shown to improve biological age markers.
You<00:10:43.360> are<00:10:43.519> activating<00:10:44.079> the<00:10:44.320> same<00:10:44.560> longevity

You are activating the same longevity

You are activating the same longevity
pathways<00:10:45.760> as<00:10:46.000> caloric<00:10:46.560> restriction,<00:10:47.680> which

pathways as caloric restriction, which

pathways as caloric restriction, which
in<00:10:48.160> animal<00:10:48.480> models<00:10:48.959> translates<00:10:49.519> to<00:10:49.760> a<00:10:50.000> 30%

in animal models translates to a 30%

in animal models translates to a 30%
lifespan<00:10:51.279> extension.

lifespan extension.

lifespan extension.
Here's<00:10:54.240> what<00:10:54.399> I<00:10:54.640> didn't<00:10:54.880> tell<00:10:54.959> you<00:10:55.120> at<00:10:55.360> the

Here's what I didn't tell you at the

Here's what I didn't tell you at the
beginning.<00:10:56.800> This<00:10:57.040> technique<00:10:57.519> doesn't<00:10:57.839> just

beginning. This technique doesn't just

beginning. This technique doesn't just
clean<00:10:58.240> your<00:10:58.480> cells.<00:10:59.519> When<00:10:59.839> Japanese

clean your cells. When Japanese

clean your cells. When Japanese
researchers<00:11:01.040> studied<00:11:01.440> Tibetan<00:11:01.920> monks<00:11:02.240> doing

researchers studied Tibetan monks doing

researchers studied Tibetan monks doing
this<00:11:02.720> breathing,<00:11:03.600> they<00:11:03.839> found<00:11:04.079> something

this breathing, they found something

this breathing, they found something
extraordinary.

extraordinary.

extraordinary.
Autophagy<00:11:06.880> doesn't<00:11:07.120> just<00:11:07.360> remove<00:11:07.760> damaged

Autophagy doesn't just remove damaged

Autophagy doesn't just remove damaged
proteins.<00:11:09.519> It<00:11:09.760> selectively<00:11:10.480> preserves<00:11:11.040> and

proteins. It selectively preserves and

proteins. It selectively preserves and
strengthens<00:11:11.920> the<00:11:12.160> neural<00:11:12.480> pathways

strengthens the neural pathways

strengthens the neural pathways
associated<00:11:13.839> with<00:11:14.079> intention<00:11:14.640> and<00:11:14.959> focus.

associated with intention and focus.

associated with intention and focus.
Your<00:11:17.040> brain<00:11:17.360> literally<00:11:17.839> becomes<00:11:18.160> what<00:11:18.399> you

Your brain literally becomes what you

Your brain literally becomes what you
concentrate<00:11:19.200> on<00:11:19.440> during<00:11:19.839> cellular<00:11:20.320> cleanup.

concentrate on during cellular cleanup.

concentrate on during cellular cleanup.
The<00:11:22.000> monks<00:11:22.399> used<00:11:22.640> this<00:11:22.880> during<00:11:23.200> manifestation

The monks used this during manifestation

The monks used this during manifestation
practices.<00:11:25.440> They<00:11:25.760> understood<00:11:27.040> when<00:11:27.279> your

practices. They understood when your

practices. They understood when your
cells<00:11:27.760> are<00:11:27.920> in<00:11:28.079> renewal<00:11:28.560> mode,<00:11:29.360> your

cells are in renewal mode, your

cells are in renewal mode, your
consciousness<00:11:30.240> has<00:11:30.560> maximum<00:11:31.200> plasticity.

consciousness has maximum plasticity.

consciousness has maximum plasticity.
Science<00:11:33.440> calls<00:11:33.680> it<00:11:33.839> neuroplasticity<00:11:34.880> during

Science calls it neuroplasticity during

Science calls it neuroplasticity during
metabolic<00:11:35.920> switching.<00:11:37.360> The<00:11:37.600> ancients<00:11:38.079> called

metabolic switching. The ancients called

metabolic switching. The ancients called
it<00:11:38.480> fasting<00:11:38.959> the<00:11:39.200> mind<00:11:39.440> into<00:11:39.760> new<00:11:40.000> reality.

it fasting the mind into new reality.

it fasting the mind into new reality.
Same<00:11:41.920> mechanism,<00:11:42.800> different<00:11:43.200> language.

Same mechanism, different language.

Same mechanism, different language.
You're<00:11:45.040> not<00:11:45.200> just<00:11:45.440> cleaning<00:11:45.760> your<00:11:46.000> brain.

You're not just cleaning your brain.

You're not just cleaning your brain.
You're<00:11:47.120> rewiring<00:11:47.760> which<00:11:48.000> thoughts<00:11:48.399> survive

You're rewiring which thoughts survive

You're rewiring which thoughts survive
the<00:11:48.959> cleanup.<00:11:50.320> You<00:11:50.640> now<00:11:50.800> have<00:11:50.959> a

the cleanup. You now have a

the cleanup. You now have a
2,000-year-old<00:11:52.000> technique<00:11:52.560> validated<00:11:53.120> by

2,000-year-old technique validated by

2,000-year-old technique validated by
Nobel<00:11:53.760> Prize-winning<00:11:54.480> science.<00:11:55.839> 7<00:11:56.240> minutes.

Nobel Prize-winning science. 7 minutes.

Nobel Prize-winning science. 7 minutes.
No<00:11:57.519> fasting<00:11:58.000> required,<00:11:58.880> no<00:11:59.200> supplements,

No fasting required, no supplements,

No fasting required, no supplements,
just<00:12:00.720> you,<00:12:01.279> your<00:12:01.600> breath,<00:12:02.320> and<00:12:02.560> your<00:12:02.800> cellular

just you, your breath, and your cellular

just you, your breath, and your cellular
intelligence.

intelligence.

intelligence.
Do<00:12:05.279> this<00:12:05.440> once<00:12:05.760> tomorrow<00:12:06.160> morning<00:12:06.399> on<00:12:06.560> an

Do this once tomorrow morning on an

Do this once tomorrow morning on an
empty<00:12:07.040> stomach.<00:12:08.320> Notice<00:12:08.720> the<00:12:08.880> clarity.<00:12:10.079> Then

empty stomach. Notice the clarity. Then

empty stomach. Notice the clarity. Then
do<00:12:10.480> it<00:12:10.639> for<00:12:10.880> 21<00:12:11.360> days<00:12:11.600> and<00:12:11.839> watch<00:12:12.079> your<00:12:12.320> brain

do it for 21 days and watch your brain

do it for 21 days and watch your brain
fog<00:12:13.040> vanish,<00:12:14.240> your<00:12:14.480> mental<00:12:14.880> sharpness

fog vanish, your mental sharpness

fog vanish, your mental sharpness
return,<00:12:16.240> and<00:12:16.480> your<00:12:16.720> biological<00:12:17.440> age<00:12:17.760> start

return, and your biological age start

return, and your biological age start
moving<00:12:18.399> backward.

moving backward.

moving backward.
Autophagy<00:12:21.040> isn't<00:12:21.360> a<00:12:21.519> theory.<00:12:22.480> It's<00:12:22.720> your

Autophagy isn't a theory. It's your

Autophagy isn't a theory. It's your
cell's<00:12:23.360> built-in<00:12:23.839> renewal<00:12:24.320> system.<00:12:25.680> And<00:12:25.839> you

cell's built-in renewal system. And you

cell's built-in renewal system. And you
just<00:12:26.160> learned<00:12:26.399> how<00:12:26.639> to<00:12:26.720> activate<00:12:27.120> it<00:12:27.279> with

just learned how to activate it with

just learned how to activate it with
breath.<00:12:28.800> The<00:12:29.040> monks<00:12:29.360> were<00:12:29.600> right.<00:12:30.399> The

breath. The monks were right. The

breath. The monks were right. The
science<00:12:31.040> proves<00:12:31.440> it.<00:12:32.480> Now<00:12:32.720> go<00:12:32.959> use<00:12:33.200> it.