Going from bodybuilding to biohacking is a natural transition for many bodybuilders because they’re already experimenting on many levels, this is definitely true for our guest on today’s Awesome Health Podcast. Roger Snipes is a fitness coach who has competed as a natural bodybuilder, and he’s also one of the UK’s leading biohackers.
On episode 51, Wade Lightheart will talk with Roger about his interest in fitness, why he had to give up sprinting, change approach, get mentorship and eventually started exploring biohacking.
He had won one world title and placed second at another when he realized he didn’t care if he was back onstage ever again. He took some time to step away from training for competitions, and explored what was next. He was curious about things like DEXA scans and skin calipers as he had never tested or measured his own body fat percentage; he was also curious about DNA testing to determine what workouts are best based on genetics. All of those experiences and explorations eventually led him to the biohacking world.
One of the specific areas of biohacking we dive deeper into is gut health. As we’ve talked about before, your gut is another brain in and of itself so when you eat better you feel better, and you’re happier. Roger found this out for himself. He played around eating different foods and testing how he felt after, and he found certain foods were kryptonite for him. If he’d eat certain things he’d wake up in the middle of the night or wouldn’t be able to think straight.
In addition to gut health, he also discovered the benefits of grounding. He walks around barefoot in his garden, and keeps a grounding mat inside. He recommends anyone with EMF exposure to try grounding. Grounding can help with everything from insomnia to hormonal imbalances.
On today’s Awesome Health, we also talk about the benefits of intermittent fasting, red light saunas, plus Roger’s advice on how to get the most of from your physique and his top 3 biohacks!
- Roger Snipes on Instagram: instagram.com/rogersnipes
- Roger Snipes on YouTube: https://www.youtube.com/channel/UCV4yCHhea9-0o1p9hjS6wrQ
- Roger Snipes on Twitter: http://twitter.com/rogersnipes
- Roger’s podcast on iTunes: https://podcasts.apple.com/gb/podcast/the-roger-snipes-show/id1446934948
Read The Episode Transcript:
Wade Lightheart: Good morning, good afternoon and good evening. It's Wade T Lightheart from the Awesome Health Podcast, and boy boy, we have got a treat for you today. We have none other than Roger Snipes. Now if you are in the bodybuilding or fitness industry, or natural bodybuilding - you probably have heard of or should have heard of Roger Snipes. Let me tell you as a former competitive bodybuilder myself - I understand what a world class physique looks like, and then there's a guy like Roger, which is kind of some level above that. Well, I know when I went to the world championships, I can remember looking and getting into the room and I was excited to get in the room, but I saw a couple of guys that kind of looked like Roger and I was like, okay, I've hit my limit. Wade Lightheart: Roger is a fitness coach, a lifetime natural bodybuilder. He's won a ton of shows. And ladies, if you don't check out the pics, you might as well. Because as I sent over to my dear friend Joelle, I said - "if you want to see some man candy, this is the guy that you want" because she loves guys with physiques like yours. But what's really interesting is where Roger and I do share something and that is making the transition from bodybuilding to biohacking. I've always said that I believe that bodybuilders are the previous step of biohacking. They were always experimenting, doing kind of what I call clinical self research - "Try this, how does it go?" And when you get the kind of body, fat levels and physique levels, that someone like Roger has developed, you get highly attuned to how everything impacts your physique, how it impacts your brain. Wade Lightheart: And there's just an advantage that you get in biofeedback that I think is very hard to replicate in a lab, in a study or anything else. And that's why there's so many people who were in the fitness industry or the bodybuilding industry have translated, especially in the natural bodybuilding zone, because a lot of people that kind of went down the chemical route. It's kind of, you know, when you go down the chemical route, there's an acceleration of drug enhancements and sometimes you lose the refinements that come out of natural bodybuilding. But anyways, long story short, I'm going to get done talking. Roger, welcome to the show. Roger Snipes: Oh, thank you so much, man. That was a beautiful introduction. I feel quite overwhelmed now. Have to live up to something. Wade Lightheart: We're gonna get the max out of this and I'm excited to have you on. So let's just for our audience, can you share a little bit of your background, where you're from, how you got into bodybuilding and how you became such a well known fitness celebrity in the world and kind of where you're going today. Roger Snipes: Right, right. With bodybuilding, I didn't actually get into bodybuilding immediately. I think for me as a kid, I was very much into fitness. But I started off sprinting. It was one of those where unlike today, in my era, all the kids, there'll be outside, running up and down all the time. I was never in the house. Every time I went into the house, I was just covered in dirt because I'd just be out running about all the time. So every time me and my friends would be racing, I found that I was winning a lot of the races and I kind of thought to myself - maybe I might have something here. So when I used to compete in events at school, a 100 meters and 200 meters, I kept winning, getting lots of first place metals, and then eventually I started to compete into small tournaments in London. Roger Snipes: And then eventually I started to compete further up a field, up North, Manchester, Northridge, and different stadiums. And I really wanted to keep this up. But I used to live with my dad and he was, I don't know, let's say I didn't live in an enriched family. We didn't have much money and my dad couldn't afford for me to compete in different places. He couldn't because I wasn't getting any money. I wasn't sponsored. So my dad asked me to give it up because he couldn't afford to pay for extra clothes and travel and that sort of thing. I lived in North London and at the time there was a lot of crime that was going on. A lot of my friends were crooks as well. I was sort of almost venturing in that area. I got up to no good a few times and my dad could see what was going on and he didn't want me hanging out with that crowd. Roger Snipes: So he said "alright, I know you're really into fitness. What I'll do for you is I'll buy you some weights and I want you to just stay in your room and train. I don't want you hanging out with those people." So, you know, he saved up some money, bought me some weights and then I'll just started to play around with the weights to see what I could develop with them. And I didn't really think much of it. It was just a case of playing with the weights in hope that maybe something would happen. And when I would go out with friends, friends will be like "wow, I could see a little transformation happening". And I was pretty surprised. I thought that was probably mocking me or playing around with me cause they knew I was really trying to build a body. Roger Snipes: And no, I just found that they were pretty serious and I was starting to get a little bit of attention from the ladies as I started to approach the late teens. And it kind of made me a bit more interested to really keep it up because for something that I would do as a pass time, I started to notice the outside little changes in my body. Also every bit of pocket money I would get - I used to buy magazines. I didn't really get much pocket money. I would get I think about a pound a week. Most of my friends were getting maybe 20-25 pounds a week. I would get one pound. So once a month I would buy a magazine with that one pound. It was everything. It was the holy grail. It was everything. I'd be reading every little bit of detail and yeah, I'd buy magazines and you know, I try and read as much on the different types of proteins that were in there. I was thinking that protein in there was the answer to everything. Wade Lightheart: That was the whole magazine component. Did you have any particular athletes that you admired or influenced you, that you wanted to kind of aspire? Roger Snipes: At that time? Yeah. Well, when I was sprinting, I used to watch athletics all the time and I think the person that really done it for me at the time was, I forgot his name now. That was John Regis, but there was Linford Christie who was the main one for me. Remember Linford Christie, he had a beautiful physique, he wasn't crazy muscular, but he just had a nice tight physique. And I was like, wow, I'd love to have a physique . So, you know, that was like one of the things that really worked for me. But then when I started to get the bodybuilding magazines, I saw that it was a lot more exaggerated. I was like, wow, his physique is great, but this is achievable and all I need is some protein by Muscletech, of course. I can't remember who the other brands were, but Muscletech was really high on top there. Wade Lightheart: At that time from I think were the big brands back in the round that time. Roger Snipes: Yeah. Yeah. And the face of those were people like Shawn Ray, I remember seeing Paul Dillett in the magazines a few times, Kevin Levrone, Shawn Ray and a Flex Wheeler were like my heroes. Wade Lightheart: Shaw Ray was my favorite physique going up cause he was about my height. I'm a short guy, I'm only 5'8 inch. Shawn I think is even a little bit shorter than me and had that just full muscle belly look. And then Flex, I think Flex never really got the maximum out of his potential. I thought he had probably the most potential in the sport, the lines and the muscle bellies. But of course Ronnie Coleman was around there and that's difficult guy to beat. Roger Snipes: I know, right? I know. Wow. Ronnie. I think Ronnie struggled for a bit, but then once he found what he was missing it might be then that was it. He just dominated throughout. Wade Lightheart: Do you think that the sprinting contributed as a foundational component and maybe motor development or physical development as a foundational component that contribute to why you have, I mean, such an aesthetic physique? Like for me, watching sprinters run, if you haven't had the opportunity to go to a track in a field event and watch world-class sprinters run, I think everybody should do so because you really see what it looks like when humans are working their entire body. It's beautiful. It's just an extraordinary experience and you kind of get an insight about like just how poor the hours versus motor coordination, you know, like you see that you go, okay, that looks like, you know, it's like horses running or it's just transcendent. And that's what I love about sport. At the highest levels it becomes art. It's really an art and it's fine art. So going back to the question, did you feel that was a contributing component or it was just luck of the draw? Roger Snipes: I think it was, I think it was definitely a very strong foundation for me. Because when I was sprinting, I was always questioning how can I get better. I really wanted to know. So, although I was sprinting and that was my sport, I used to jog around the park. I didn't fully understand that exactly what I needed to do to be faster at in. All I knew was I needed to be fit. So I used to eat whatever fruits and vegetables I can eat. I also take multivitamins whilst in lots of them there's anything which meant health. I would just take all of it. I'll be jogging around the park and I'll be doing squats and it really did kind of shape my whole idea of just being as fit as possible. Roger Snipes: I think that was my main thing for me. And then I slowly moved over towards bodybuilding and I'd compete for some years, but then off the competing aye, I decided I didn't want to compete on the stage anymore. I mean I love going to the gym or just training, but I just felt as though some of that real fitness, which it was my foundation, was slightly missing because I was just more focusing on okay X the X and I don't know, maybe carb cycling and not so much on just like micronutrients and like really trying to excel my health. So that's when I started to move slightly away from the bodybuilding side. Wade Lightheart: Yeah, you make a great point there and I think a lot of people miss identify with what I call cosmetic and fitness competitions and bodybuilding competitions and these things are kind of an externalized aspect of physique presents. So we see a magazine of someone who's in contest condition, which is ripped to ribbons and you know, looking at this perfect in these kind of calculated poses to accelerate, accentuate the physique development. And we automatically assume that that person is at a higher level of fitness or a higher level of health. And oftentimes, I always say that there's a performance aspect that's involved in that, that may actually be compromising the health. And that's what happened to me. That's what got me into learning about digestive system. Cause when I went to the Mr Universe, I had a health crisis. I gained 42 pounds of fat and water and 11 weeks after that. Wade Lightheart: And I was like okay, wait a second. I learned to build the body from the outside in, but there's something going on inside me that I'm not addressing. And I got mentorship and that kind of led eventually to where I am today, kind of in the biological optimization for humans. That's what I'm into. Or some people would call that biohacking. So now you had an incredible career. Very successful in a lot of levels. So was there a moment where you shifted, because for me, I can remember being on stage and there was just a point where it's like the F, I could win a number different, but the fire was gone. It wasn't like I had that extra ounce to kind of go to that, to accelerate my body any further. Did you feel if something like that or just got different interests or what was it? Roger Snipes: Yeah, I think it was a combination because I was competing in a natural bodybuilding federation and there was one time I competed in Miami and the competition just excelled like times 10. I was like, wow, these guys, they look incredible. And I remember speaking to a guy backstage and I was like, wow, I never knew that natural physiques can look like this. And then the guy said to me, what you think everybody is natural here? I would say, yeah, of course it's a natural show. And he said, no, there's ways of actually manipulate your body so that you can pass the test. And he was like, that person's not natural, that person. I was like, no, no, no, no. You know, it was painful to hear. So from there I thought, I can't continue to do this. You know, I want my hard work to be seen. Roger Snipes: So I started to look around and try and find other federations, but there wasn't, it wasn't really credible enough. So then I went into a federation that was more to do with just sort of like aesthetics and showmanship on the stage. So I'd go on as a muscle model so I could still do some bodybuilding poses but more of a modeling poses as well. And because I had done that, was like the first part of my stage experience, I'd done some modeling on the stage, it sort of brought that back, it was kind of natural for me. Wade Lightheart: Let's talk about that moment where you started to transition. Cause I think that's important for people, especially right now, there's people are being forced into transitions and maybe how your life was living in the past is now changing. So there's a psyche that kind of happens when, you know, you transit from sprinting to bodybuilding and then bodybuilding kind of into more of a showman type aesthetic appeal and then in the biohacking. So these little kind of components I think are great moments for people to recognize that "Hey, we don't always have it all figured out." There's a transition process. Roger Snipes: When I actually went on the stage, I was I used to subscribe to Men's Health Magazine and I'd have that delivered to my house every month. And it was one of those where I'd finished reading the magazine and I placed it back on a table. And I remember I was drinking a coffee, getting ready for work, and I looked at the front cover as I was drinking the coffee. I picked it up and I looked at it and I was like, why am I buying this magazine when this guy, it looks average, you know, I look better than him. Why? And I thought to myself - maybe it's just my own imagination. So then I started to ask some friends and they said yeah, you look better than this guy. And I was like "how was it?" Roger Snipes: He ends up on the front cover and I'm working in the office covering everything up. I just don't get it. So I think that's what really sparked the interest. Like how can I get on the front cover? So that was like my initial push. I never had any experience with photo shoots, so I had no idea how I'd end up on the front cover if I didn't even do photo shoots. So my first step was let me go to some photo shoots and get some experience in front of the camera. And when I went to a few photo shoots, then one of the photographers said to me - have you actually considered competing? You have an amazing physique. And I didn't actually know that there was natural shows because I'd been looking at magazines and all I knew of was like the Olympia. Roger Snipes: And I was like "Well, I'm not that big." These guys - they're giants. And he goes, yeah, that's because they're on stuff, but I'm talking about a natural show. And I was like, does that even exist? I had no idea. So, I think I've discovered this in 2009 and when I discovered it, that's when I started to look into, okay, will it show what I want to do? And that's sort of like where it kind of cascaded. I think when I had some experience on the stage, it was loads of fun. I thought it was amazing. I was getting loads of highs and then I think as it started to become a lot more popular, I noticed that people are starting to pay their way for placement and it was starting to look a bit political and I didn't really want to get involved in that cause I just love being on the stage and that is it. Roger Snipes: I just wanted to compete. That is it. But then I saw, you know, you'd have to get your tan from the right place, who is your coach, who's prepping you? I was like - I don't need a coach. I know how to diet. Oh yeah. But you've got to get the right coach if you want to place. I really don't need a coach. And you had to get the right trunks from the right place and you had to buy some kind of like a PDF that you had to put on your social media profile, advertising federation. And I was like - "I'm not really feeling this." All I want to do is compete and enjoy myself. I love the sport, but it's starting to become a bit too structured and taking my love out of competition. Roger Snipes: So I thought to myself - one of the reasons why I competed is because I was getting lots of great feedback from people and I thought to myself - this is a great way to inspire others. But then as I started to look further into it, I realized that, you know, I enjoyed creating the body that I have, but I didn't necessarily agree with how strict the diet got. And people were coming to me asking me to coach them for shows and whether I can, you know, put them on a similar diet and I'm happy to do that to myself. If I pass out, that's fine. But I don't want to be responsible for causing someone to have kidney failure or I don't know, just like some irreversible sickness because I've put them on a really bad diet, to get into competition physique, body fat levels is hard work. Roger Snipes: And again, I didn't mind doing it for myself, but like doing it for others I didn't really feel right about. So that was one of the reasons I kind of pulled back away from it, I thought to myself - let me try to inspire people in other ways because I've got social media, I can show people. It's easy to keep in shape. You don't need to compete to keep in shape. Rather than pushing and promoting a federation, I just promote myself. Wade Lightheart: That's a smart move. As a business movement, I think there's an advantage to getting a few titles and getting a little bit of credibility. But then, you know, making that transition and that's one of the things that thanks to Matt, my business partner, when I got back from the Mr Universe, it's like "Hey, you know, you're a natural at the time and being a plant based guy as a vegetarian, there's nobody competing in natural on a plant based diet. This is interesting. We could probably market and sell this online." And I remember telling him "what do you mean? Nobody's making money online." This was 2004, he's like "yeah, I am. And I think we can." And I was like - "I don't even have a computer." So I didn't believe anybody could make money online. He didn't believe I didn't have a computer. I just got back from India and spent some time in Ashram and I was just kind of meditating and hanging out. He helped me with that marketing piece and eventually that turned into the company we have today. So let's talk about that transition. So you, you kind of leave the sport and then you become quote unquote Roger Snipes on the social media platform. Wade Lightheart: I think a lot of people get caught up in the stage game and they don't make that transition soon enough. They think they need to win another title there. They need to win another thing. And it's really not about that. What would you say to that for yourself? What was that transition like and what were some things you learned along the way? Roger Snipes: I think the transition was quite easy, really. It felt as though the reins was lifted off me and I can just do whatever I felt like, you know, it was kind of difficult when you compete with the federation, they want you to associate with those people as well. So they will say "Oh, you know, maybe you should collaborate with them. Oh, don't be talking to people on the other federation." And I'm like, well, they're my friends. I'm not allowed to publicly talk about them. Like what is that all about? So yeah, it was a pretty easy move. It was a few federations that I was with and each time I was with one, I just felt as if people were just trying to control me and I was like, mate, I just want to compete on the stage. Roger Snipes: Don't try and get involved in my personal life. Wherever I do outside of the stage is my business. But then I felt that, you know, if I didn't abide, then it could cost me a title or affect my placing. And I just thought, you know what, let me just cut the reigns, cut the ties, but don't burn bridges. I'm like, do you know what? It's all good. I'm going to do my own thing. So, you know, I just felt well, when did this transition happen? I think 2014. Wade Lightheart: Okay, well in around 2014 - 2015. Roger Snipes: Yeah, so I won one world title, played second. I was like "do you know, that's good enough, don't care." I was in Vegas at four. Let me just have some fun in Vegas, collaborate some people and try and figure out what I'm going to do next. Cause I knew I didn't want to get on this stage again. And then I guess it just kind of put me on a path of self discovery, trying to understand a bit more about myself. It got me a bit more to "I don't need to train to look a certain way, I could train because I enjoy it." Right? So when people were asking me "Oh, what's your training plan?" I was like - "I'm just enjoying myself right now. I'm doing whatever I want." And it was brilliant. Roger Snipes: It felt so great. So you know, in doing that I wanted to understand a bit more about myself. And I think I just happened to be personal training in one gym called a Reebok Sports club, and before then I actually done a DEXA scan. I've done a DEXA scan because I done a little thing on social media. I said "guess my body fair." And loads of people was making guesses, but I didn't even know what my body fat was. So I was like okay, I'm going to check it today. And then someone said "Oh, how are you going to check it? Are you going to use a skin caliper?" I said "yeah, that's right." And they said "but that's not a gold standard." Roger Snipes: And I was like "well, what is the gold standard?" And someone said - a DEXA scan. A few people who said some other stuff, but then I'd done a little search on a DEXA scan and I thought "Oh, this thing's really interesting." An actual scan. So I went to a center and they said what they will do is take an actual scan and they can tell me what my a fat free mass was, my bone density as well and lean body mass. I was "Oh my God, wow, this sounds amazing." Amazing. All I cared about was my body fat, but I got a full on report on like everything about, not just my subcutaneous fat, my visceral fat and the minerals, but also how heavy my bones was. This is far more interesting than I anticipated. Roger Snipes: And it kind of made me think that I'd love to understand a bit more about myself rather than just body fat. Cause that was the only thing I understood about. And then after that, I think shortly after, a company was introduced to the gym where I was working called the DNA Fit, which do a DNA test. And what they do is they can tell what type of training would be most suited to your genetics. Well, that's the concept behind what do they check - certain types of genes, which are most for certain types of things. And then they comprise a report. So they comprise a report and from that they can tell you what type of training, whether you would be more, higher in power or hiring in insurance, and also what type of minerals would be most suited for your body type as well, or your genetics. I was like, wow. I was blown away. I was so blown away. And it made me think there are other companies like that out there and it's slowly cascaded from there. I didn't find everything immediately, but then I slowly found out that there was this whole biohacking community and I think it's likely to move a bit quicker. Once I found out that there was other people who are just as interested in it as me, then you know, more information started to come my way. Wade Lightheart: That's a great insight. I think a lot of people when they get testing, I always suggest to people go out and get a DEXA scan because it's so much more than a fat test and you have the same almost everybody I know that has actually done a DEXA scan and comes back with the same thing. Like, wow, I can see the display, the proportion of muscle, I see the bones, there's all of this data. And of course we're all kind of fascinated by ourselves. But here you get this real world stuff that you can now have a benchmark and you can get legitimate information on what you're going to do and what's going to come next. And then genetic typing and then nutrient components and deficiencies. We have a podcast on episode 25 with Dr. Paul Maximus, the five tests that you need to know and we talk about doing a Dutch test and a SpectraCell test and the DEXA scan, and these things that you get this feedback. Wade Lightheart: Before that was kind of reserved for, you know, elite athletes and teams that had a hyper budgets to support these athletes or people who were sick. But nowadays as individuals, we can now get access to many of these tests and then we can go off and start doing experiments ourselves with whether it's diet or nutrition or supplements or whatever it happens to be. And we can actually start to track and get our own feedback on this. And I found it fascinating what turns you on to this quote unquote biohacking world. When you kind of made this thing and then realised "Oh, I discovered this." - did you go to an event? Did you hear a podcast? What got you into this whole biohacking role? Roger Snipes: I don't know. It's like I knew there was more to what I understood about the human body, but I was thinking how am I going to find out? I don't want to try and be a doctor. I'm not interested in that. I wasn't great at school. I just want to practically find out stuff, you know? And so I would be just experimenting, seeing what type of foods would work for me. I was trying keto before I even knew that that was the name of it. And I found that it was okay for me, but my energy levels was just a bit too low. But I think my micro biome has changed over the years. When I do that now, it's easy. My energy levels is high. So how did I come up? I don't know. Roger Snipes: I'm just trying to think now. I think it's kind of become a bit more, I would say, within the last maybe two or three years, that's where I've met the most people in the whole biohacking field. You know, I had people reach out to me saying "Oh, have you tried this? Have you tried it?" I think that's the great thing about social media - when you talk about your experiences with certain types of supplements, have you tried this supplement? Oh, why is that, why is that one bell? Oh, well I've read this and then you do your own research on it. But biohacking, it was just like something totally different. You know, I think I was reading about red light therapy and every time I thought about therapy, Roger Snipes: when you see a therapist, you know, if you need someone to speak to, the first time I thought about red light therapy, I was thinking red light district and therapy. Sexual therapy, you know, quiet figure out, it's like "what is this?" So you know, the more I looked into it, I was like "this sounds interesting, but how is light on the skin going to change certain components, what's this about? Cellular health?" It was all just baffling to me, but just made me want to learn a bit more. If I can for myself change a cellular level - then that's what it's all about. Roger Snipes: I spent many years trying to build up any kind of cognitive development because when I lived with my dad, he was really strict parent, but at the same time he was quite verbally destructive. So I grew up with really bad self esteem. Although, you know, I loved fitness, I really didn't believe in myself. So I started listening to a lot of audio on self development. You know, teach yourself how to think, positive mental attitude. And then I started to look into neuro linguistic programming, understanding human behavior, someone's responding to me in a certain way, really looking into the eyes and mirroring, matching and mirroring, that sort of thing. So I found that pretty fascinating by only done that for my own personal development. Roger Snipes: And then I realized that when I started to talk to other people about it, not many people did understand that because they didn't spend the time to do that. I guess they didn't feel they needed it, whereas I desperately felt the need. But then I started to think to myself, you know, I've worked so for so long on my brain and my mental focus, keeping a clear mind, but I want to know what's going on inside my body. Then I found out about red light therapy and molecular hydrogen water, loads of different stuff. Loads of them. I can't think off the top of my head how it all started, but I just had lots of companies reaching out to me the moment I started to talk about my experience about stuff. Wade Lightheart: Yeah, we see some similarities there. And I know myself, I got into molecular hydration water or red light therapy, hyperbaric chambers, meditation, NLP - for those who don't know, it is neuro linguistic programming, which was developed by John Grinder and Richard Bandler. Tony Robbins kind of ran with that and created a first NLP, which then he changed to NAC - neuro associative conditioning. He used to work with Bandler and had lots of great stories about it and of course took that to the world. And a lot of people are totally ignorant to the internalization or how we process information or how we access information and how that you can change that, which will change your perception. And I noticed in here you talk about a number of different technologies, so maybe you can kind of give us over the last four or five years or however long it's been that you've been working on this stuff. What are the types of things that you have found in your life that's really made a difference, either in your cognitive capacity, your physical capacity, or your health, what is your go to list and why? I'm sure people are curious what's Roger's secret? There's gotta be something that he's doing. So is there any secrets or is it a combination of things that you think that would be most beneficial for most people? Roger Snipes: Okay. So I think one of the things that works for is definitely gut health. It's other than the actual brain itself - gut health is soul. It's so important. That's what I feel. So when it comes to buying food, I spend so much time selecting certain types of foods and I've done a microbiome test and I actually need to do another one because after three months, you know, your microbiome economy changes. But before even doing that, I understood that if I eat certain foods, I'd just get problems. I can't think straight. I'm like, wow, I just eaten something and I just can't focus or I'll just fall asleep. There's been times when I'd eaten some milk chocolate. I used to be a big fan of ice cream and what used to happen was I would eat a hog and dust or to Haagen DAAs back to back and then I'll just wake up at two o'clock in the morning completely drowsy. Roger Snipes: Like I drank a whole bottle of vodka or something - a mad headache and stumble from brushing my teeth and then just crash in the bed and wake up with a headache. And I was like - but that's ice cream! Why is that? So then I started to understand that it's something that is going affect my gut health and it's going to affect my brain. So I spent a lot more time trying to understand what type of foods is going to clear my head. So gut health is definitely one of those things which kind of brought me onto looking into BiOptimizers cause I started to listen to some podcasts and so many people were talking about BiOptimizers and I was like, wow, this is incredible. I've worked on cleaning up a lot of the foods, I know what certain foods are kryptonite foods, but if I have something which is going to help to break down some of the foods so it digests even better, then one of the great things for me is that I'd probably feel happier because I just, you know, when you eat good food, you just feel happier anyway. Roger Snipes: Your gut is happy, you are happy and understanding that you can absorb more protein. I just thought to myself, I can absorb more protein, that means more proteins emphasis. So definitely gut health is one of the most important things. Grounding as well. I do a lot of grounding. I'll go out in the garden and I'll walk around barefoot. I've also got a grounding mat. You know, anything to protect me from any kind of EMF around me. I would suggest anyone who has EMF in their house, which they would to, you know, try to keep grounded as often as possible. Got grounding sheet. So I'll sleep on that. Every night I went from the computer to grounding mat for my feet. And I would just walk outside and keep grounded. And one thing which I felt helped to increase my sleep or make my sleep better and allowed me to dream a lot more was switching off my wifi. Wade Lightheart: Just switching off my wifi. That's a fascinating component. And I know there's one of our researchers that work for BiOptimizers. Her husband is actually an electrical technician. He's into sound and frequency and wifi signals and we'd have a test where he can go around the house with this meter and determine where wifi signals actually kind of condensed. They travel in these different areas. And there's three types of people there are what they are non mutated, partially mutated and then fully mutated to electrical technologies coming from EMF radiation. So a lot of the younger people are more adapted to it cause they've been born into it compared to people like myself or maybe your age that were kind of partially mutated. And then there's people in my parents' age, which oftentimes are not mutated at all and it really disrupts sleep patterns by your circadian rhythms. Wade Lightheart: It can throw off hormone balances. And so there's a scale, like everything else of people's influence. So a lot of people who are suffering from insomnia or brain concentration or inability to recovery or not having those natural dream shakes, shutting off the wifi at night actually makes a big difference. Or even in some cases you have to go to hard lines and just get it out. If you're one of these ultra-sensitive and I don't think enough people have really understood the potential impact to their long term health what these can cause the people. So please, if you're listening, investigate that stuff. There's some great technology out there that you can start learning about ETFs and try it. Just shut off the wifi, just journal - how did you sleep? And shutting off the EMF versus having it on. And it's quite interesting how that is. When I go to New York city for example, I can't sleep at all, but you just are right. Wade Lightheart: There's so much frequency going through that place, it's like I could be up for three or four days straight. It's just I can't sleep. I might as well get up. It's still clock in the morning cause that it's like a buzz going through my entire body. And yeah, that's a big one. Grounding, grounding. We got David Wolfe on our podcast next week, and he's a big grounded, getting on the earth. And I remember when people told me that at first, I'm like, come on man, what are you talking about? The little woo, but it's amazing. I think the first time I got exposed to that was a Pretty woman - Richard Gere and Julia Roberts - telling me "you got to take your feet when you travel and get your feet on the ground. It helps to relax you." Well, it turns out she was right there. There is a visceral effect in your body when you actually get your feet on the ground. What are some other things that you've been doing or that you found that's really worked well for you in enhancing your health and vitality? Roger Snipes: I think I mentioned about the hydrogen water. It's like, you know, I've tested it at different times. You can get the effervescent tablets which I think they might average something like 5 or 6 PPMS, or something like that. But then you've also got the ones which have the electrolysis that you plug in as well. With those, you don't have to keep buying the FFS, so I'll drink that throughout the day. But I find that the more of that I have, if I go to bed relatively late, I can wake up and still feel refreshed. But if not that, I plan to go bed late, but I know it's almost like a little hack for myself. Like hydrogen water - I'll wake up, no headache at all. If I go to bed and I've slept two hours, I feel like I've had the sleep, but I can't keep doing that, you know? I feel that's really good. But I have, you know, a few tools which I use. Got this behind me here is called BrainTap. So it has these light frequencies that goes through your ears and also these lights that go into your eyes, you pull the visor down. Roger Snipes: Is it cool that pull it down like that? And when you switch it on, it's funny because it's called blue light. Maybe I'll demonstrate. Obviously, if you're listening to it on iTunes or another device, you wouldn't see. Oh, this one doesn't switch on until you press play. But that was it. Wade Lightheart: And you can see the lights there. And I really feel that this is this kind of technology using sound frequency lights on the brain - it's an exploding and expanding field and both Matt, co-founder and myself, we're really into all this sort of stuff because you can feel it. You can really, I remember putting on the V light where you shove lasers up. This is the thing that can shoot lasers into your brain and all that sounds. Roger Snipes: I forget what it stands for actually. I think I know what you're talking about though. You put up your nose. Wade Lightheart: Yeah, yeah. I got this thing on your head and it sends these different frequencies into your brain and then the lasers are being shot in your brain. Now here's a remarkable story. I started doing that and I didn't have much of a sense of smell. My sense of smell started to increase in my body because it was activating an aspect of smell - before I would never smell anything. And then I remember after doing that for about a week, I started to pick up smell and I started to increase my flavor awareness of various things. My friends would talk about "Oh, this has a smoky taste." I'm like, I don't know, it's good. And then I started doing that for a bit and I was like "wow, you know, I can actually taste the things they're talking about," which I couldn't before. What do you particularly like about that device that you found, that's for you? Roger Snipes: Well, what I like about it is it's like you can just choose a set in wherever you want and it kind of makes me think about the matrix. When you watched a movie, you know, it's like, Keanu Reeves says he knows Kung Fu. Wade Lightheart: Most of the famous line, right. Roger Snipes: And then they stopped fighting crazy. I mean, you don't wake up like that, but yeah, it's like you can hear these little subliminal messages being spoken to you. There's loads of things going on. Obviously you've got the lights going on in your ears and then you've got the lights flashing in your eyes and then you've got the binaural beat music plan, you know, 360 degrees everywhere moving around. You got one affirmation going on and you hear a little tone behind it speaking. But one thing I do find fascinating is that each time, well, the first time I put it on and it was going through the different states, you got the beta, feta, delta, all those different states are the big ones. I'd fall asleep each time. Each time, like for the first maybe three or four times, it was crazy because I put it on and I was like, okay, this sounds quite interesting. Roger Snipes: And then I remember the first time I just remember with my head back and I was like - what the hell happened? I'd fallen asleep, but I was wide awake. When did I go to sleep? And I only had it on for about 15 minutes and I'd fallen asleep. And when I spoke to the doctor that created it, actually done a podcast with him recently, which I'll be releasing next week, Dr. Patrick Porter. He was telling me about the different brain states, which I was going into. And that was the reason why. And I just found it really fascinated. I'll read books every day, but for me, this is like a way of helping me to power charge my reading and retention. And you know, if I want to be a better person in one way or another, I could find the setting on the app, click on it. Roger Snipes: And it'll make me feel that way, but it definitely has made me like dream a lot more. I was dreaming on and off here and there. But the moment I put this on - I will like so much, vivid dreams. So that's one thing I actively notice. Sometimes we might learn things but we don't know that we've learnt until one day we recognize that we've picked up a pattern in something. "Oh my God, I didn't know I knew that." I just know that, you know, my sleep is a lot better and I'll wake up a lot more refreshed afterwards. Red light therapy - I use red light therapy every night. Roger Snipes: I used one by a company called Joovv. I've heard a few people talk about it. I was like, alright, I need to get my hands on one of those. But it really depends. Today I haven't really been out that much. I walked into garden for a bit and then it started to rain. I was like, all right, let me come back in the house. But I really try if I can to keep it as natural as possible. I would just go out like the day before it was raining a little bit, but I need some sun, you know, I'm not going to stay in a house even it was raining. I don't care. Roger Snipes: Need this. Looked at some trees, just took in a bit of dead sunlight. There was hardly any, but this is cool. I'm happy. But yeah, if I'm going to be in the house a bit longer, if I'm by the computer a bit longer, working on some stuff, then I'll tend to use the red light a bit more. If I've got out and if it's really sunny, then I won't even switch it on to be honest with you. I've got something called a NanoVi. I wouldn't even be able to explain that. Wade Lightheart: Oh yeah, I love the NanoVi. So a NanoVi - there's four stages to water and so there's a solid liquid, a gas, and then a crystal stage. And this crystal stage, what it does is it increases protein folding inside the body and there's some very big recovery aspects. And one of the things that we noticed when using the NanoVi, myself, Matt uses it, or copywriter Anthony uses it. One of the interesting things about it - it is the best way to kind of unwind in the evening. So if we are kind of in the beta mode of daytime activity, caffeinated, thinner thing, talk on your phone, working on your computer, doing that sort of stuff. And then the easiest way to switch out of that would be 20 minutes Wade Lightheart: on the NanoVi - would just flip your body into a relaxed state. And we found that extraordinary for recovery, hydration in the brain, protein folding, which is your protein folding is an aspect of anti-aging. So yeah, it's a great tech. We'll put all the links to all this sort of stuff in here cause I think it's interesting. Virtually everything that you've talked about is things that I use, things that Matt uses, that our executive team uses. It's such a reaffirmation about a tech to me. Some of it's expensive, but of course if you're looking at your life, I mean, you know, over the long term it pays value, right? Roger Snipes: That's it. Exactly. Next thing I'm looking at is a sauna and I want to get a red light sauna. I'm just trying to work out where exactly it's going to be put. I don't have a massive house. But I might squeeze it in a conservatory. I'm just looking at the dimensions at the moment. And the one I'm looking at is by Clearlight and that seems to be pretty popular at the moment. Wade Lightheart: A couple of other things I noticed - intermittent fasting is something I see. That was one of the things. So right now I'm doing an interesting experiment. I'm doing the 12 hours of eating, followed by 36 hours of fasting, so alternate day fasting. So I eat fruits from 8 to 8 one day and then I start my fast at 8 pm at night and I don't eat till the next day 8am. The next day I do 12 hours, and I do three days like that a week. And then I have two days where I fill up and then I go back through that cycle. And it's been probably the easiest diet that I've ever engaged in. It's really, really phenomenal. But I've done all types of fasting, like compressed eating where you boat 4 hours or 8 hours or 6 hours. What have you found in intermittent fasting? Because I think this is one of the easiest hacks for people to try and experiment with and start to recognize that "Hey, you don't need food all the time and if you eat less it can have some extraordinary benefits." What have you noticed and how did you get into intermittent fasting? Roger Snipes: The main reason I got involved in fitness, it was to be as fit as possible. And you know, there was lots of talks about intermittent fasting and I was thinking - what's the benefit? And I think the key word that really flashed in my head was autophagy. And I was like, wow. And all I need to do is eat less or condense the eating window. I don't even necessarily need to eat less. I could just condense the window. So I was like, do you know what? I think I'll try that because I think I was, you know, for many years, especially when you've got a bit of a bodybuilder mentality for many years, you wake up in the morning like "Ooh, need a break that fast as quick as possible." Wade Lightheart: I don't want to be capitalized. Gotta eat every 3 hours, man, are you going to start wasting? I can feel my muscles wasting away right now. It's like there's this terror out of your mind that I lived for years. It's like, Oh my God, if I don't get my carbs or whatever, my insulin is going to go low, my amino acids. And then of course, when you look at the longevity studies, the one common element seems to be people who live a long time eat less. This whole thing is cellular. Autophagy for people don't know is where your body is actually consuming the dead or dysfunctional or mutated cells in your body. And that's done by doing a fast of at least 16 hours or more. So tell me how you jumped into that. Roger Snipes: After reading into that, this seemed like a good thing. So I think I started off, I thought, let me try and do a 16/8. I think I probably failed the first time. You know, I think I had maybe one hour left and I was like "Oh, I can't do this." I started devouring all sort of food I wouldn't even normally eat. I think I still had that mentality that I need to eat every three hours. You know? I was like no, I must eat, must eat. Roger Snipes: So I was eating all sorts of junk, every single carb available on the planet. I don't even think I ate protein in that window. And then the next day I was like no, I need to sort this out. And then I managed to do the 16/8. And you know, I think what happened was I started to reduce it week by week. I think the first week was okay. And then I thought, you know, reduce it to a 7 hour eating window, then a 6 and a 5. And I think I stayed on 6 for a little while cause it just seemed like this is pretty short. And then I think one day I'd just done it by accident. I was like, okay, now that was my time to eat. I had something to eat. Roger Snipes: And then like my appetite just went, I didn't even finish all my food and I was like, no, maybe I should forced myself. And then I was like no, let's see what happens. Don't eat anymore. And when I looked into it, I realized that it was condensed down to like 3 hours. You know, I ate within a 3 hour window until my next eat in time. So I thought maybe I'll try and do that again. And you know, I sometimes do it in a 3 hours, sometimes 2 hours, but I would say on average eating in a 4 hour window, just sort of taking my time and eat in. And it's just kind of been that way. And what I tend to do when I'm eating is I've tried to have as much different types of nutrients as possible on the plate and not just all solid foods, but I'll have a couple of smoothies as well. Roger Snipes: So I'll normally have a plate of food. Maybe some mixed nuts on the side. I'll have a smoothie with all these different powders in there. I don't know, random stuff. Maybe blueberries, raspberries. I'll have maybe even some shiitake but sometimes I'll put shiitake in my coffee. Um, yeah, I'll have coffee during my intermittent fast and I've got all these powders that will just mix in. I'll have chaga, shiitake, reishi, lion's mane, what else? I know there's a few more. I've got like all these different ones where I'll buy the powder and I'll just pour it in there and I'll just like lay up, you know? Wade Lightheart: Yeah. I think all of us have a cupboard where there's just powders and potions and throws and really like stirring up this, mixing it up in the shaker and taking it as "Oh, that was a good combo." Or a little bit of this, a little bit. It becomes of a fascinating experiment. Every day is a little bit different or a little bit like you get to tweak, you get to find your masters. And that's kind of the fun I find. That's kind of the fun part of doing all this. Roger Snipes: There's certain days I'll think, okay, well how am I feeling? Alright, let me just go another day, low carbs, fibrous foods. And if I have an aggressively heavy training day, then I'll just have a bit more carbs and I kind of go according to how I might feel. But if I eat fish, then I might decide I'm gonna have a bit more green stuff. I'll have some chlorella and spirulina and I have some activated charcoal and I'll just look at a foods and be like, all right. Then I'll just have maybe these supplements - if I have a steak then I'll have, you know, Masszymes, but otherwise that's not something that I would have all the time. There's certain foods which are just quite light and I'll be like, I think my body will be fine. Wade Lightheart: What do you notice from intermittent fasting? What have been the benefits that you feel that you've been able to acquire from intermittent fasting and maybe how long have you been doing it? When did you see that kind of kick in? Roger Snipes: I think it's been, I don't know, probably hasn't even been a great, great amount of years. It's been like maybe a year and a half. Yeah, about a year and a half. Saved a lot of time, a lot of time. Huge! Cause I just walk around with food all the time. Whilst it's raining. Wade Lightheart: I used too when I was eating meat, but I remember you said you used to take cans of tuna to the movie theater and I carried a can opener and a fork everywhere I went because I could just pick up the cans either, because didn't want to go anabolic right here in the theater. What's that tonight? Smells like tuna flavor. What's going on? That's how crazy it is. And now it's totally the opposite. That's funny. Saving factor is huge. Roger Snipes: Big time. You know, I can cook at home, I can eat at home. And I think the amazing thing as well - I'm not using any of that Tupperware, you know, whereas I used to use that a lot back in a day and, you know, I'll take it and throw it in a microwave, like new king, my food with all this radiation and PPA, you know what I mean? Whereas now I'll cook it in an iron skillet, and it's just everything's fresh. I feel like I'm thinking a lot clearer. I do have the occasional, as Dave Asprey would say, a kryptonite. I'm aware how I'm going to feel and I'll try to mitigate the damage as much as I can. Roger Snipes: So if I have bread, which I do love the taste of, I know it's going to affect my cup, so I'll have some digestive enzymes for that, the Gluten Guardian. Sometimes I'll take it a bit late or sometimes I'll take it, you know, maybe a couple of hours before or something like that might take about 6. Because when I decide to eat bread, I go just absolutely nuts. It's like crack. It's like, seriously, I can't control it. I'm like, all right, I know that if I'm going to have one slice, I'm going to finish the loaf probably. Wade Lightheart: My mother bakes extraordinary bread and she is undefeated and having and blowing out even the most staunchest diet. She cooks this bread and she brings it into the oven and puts the butter on the top of it. And it was like, you know, these rolls and stuff and it's over. It's over, it's done. You know, it's a lovely little lady that brings out the bread and everybody crumbles and it's over and it's just a bread party. So one of the reasons we had to develop Gluten Guardian is because the same thing as a bread is just one of the, I don't know what it is about it, but it can be very addictive and also very complicated for people. So that window you can get probably, you can get away with every now and then without really damaging your physique. While that's one of the things. Roger Snipes: It's crazy. I've gone a few days full of blow in and out with like all sorts of garbage food taken, you know, mental hits, gut hits. I'm just really trying to see - my body composition gonna change whilst I'm doing this intermittent fast. Definitely mentally and got wise and just the stench of the friggin thoughts is disgusting. But body wise no, not really. It doesn't really affect me that much. My body will start to kick into, you know, metabolic flexibilities super quick. Wade Lightheart: It's pretty amazing. One of the things I've noticed from intermittent fasting and the research supports this is that you release chemicals in your brain called BDNF, brain derived neurotrophic factors, and so mental clarity, mental endurance, ability to focus where a lot of people are struggling. And I do believe a lot of that's because of the contaminants that is in food and chemicals and dyes and preservatives agents and stuff, which really play havoc with their neuro transmitters. And I think for people who are struggling in that era, getting involved in intermittent fasting and really understanding that conversion to cognitive enhancers. We came up with a new product this year called CogniBiotics. I don't know if you've tried, have you tried our CogniBiotics? We gotta send you something. I'll send you over some. We'll look to get your feedback. Wade Lightheart: So we use combination of chinese herbs and probiotics that manufacture the neuro-transmitters to make your brain work. And one of the interesting things is when you intermittent fast, you start producing more of these brain derived neurotrophic factors. Which leads me to the next thing which is nootropics. Nootropics is kind of an expanding field in the biohacking community. Of course, most people are, you know, aware of it, especially if you went to an Ivy League university, almost everybody's on like Modafinil or Adderall or Provigil or Vyvanse or these pretty hardcore drugs that people get addicted to. There's definitely work they can increase in. There's a variance between what genetics you are. But underlying this now is we're seeing the emergence of nootropics and in other words, specific supplements that can enhance cognitive function, cognitive endurance, you know, mental focus, things like that. Memory, even you talked about lion's mane. I think three grams a day is great for memory. I did that for my memory. It was fantastic. But let's talk about nootropics - have you used a lot of nootropics? Are you experimenting with that and what's your experience so far? Roger Snipes: I wouldn't say I've tried a lot. I can't remember the names of the brands, to be honest with you. But many things could be called the nootropics, isn't it? If you was to have even a nicotine gum, they would say that could be a nootropic as well. Right? And I tried that and it tastes disgusting, but you know, you do feel a bit wired though. But what I found when I tried that was how apart from the horrible, bitter, peppery taste,you get this real feeling and the moment it starts to go down, you want it to go back up again. And if you're not careful, you want to be on it all the time. Wade Lightheart: Yeah. Nicotine is really, really tricky because it's the only that actually upregulates receptor levels. Every other day, if you take a bunch, you'll get more. But as you nicotine's the opposite, they don't even know what the mechanism is that you actually start increasing receptors the more you want it. So it's a hyper addictive chemical. I mean the cognitive effects are definitely significant, but there could be some complications about the vasoconstriction over time. Roger Snipes: I was told about that. So there's one which I'm taking now that I've got, sorry, might be downstairs. Got a couple. There used to be kind of this, no joke. Yeah, so these are Blue Cannatine by a company called a Troscriptions. Now this time is a combination - it's got nicotine in there, and methylene blue, CBD, caffeine, hempcaNNA. Roger Snipes: Certain days, this really works very well. I noticed that. Wade Lightheart: You know, if I'm training, for instance, I have no idea why, but if I'm training and I've had this maybe half an hour before, somehow my training session kind of feels like it's been amped up. Even although it's got nicotine in there and it might cause a restriction, I'm not sure. I feel like the session is on like mindful body. Like the focus is on the focus, is definitely there. So it's amazing. Absolutely incredible. But I haven't really tried any other caffeine. I'll have on a regular basis. Roger Snipes: There's a company that reached out to me recently, sent me an email. They said they wanted to send me some stuff. I'd have to look through the email. I got a ton of emails. I wouldn't be able to tell you. Well, I haven't tried that many to be honest. No, I can't find, well I've been told that if you microdose LSD, that's supposed to be good. Wade Lightheart: Yeah, I seen that. We're not advising anybody, any legal, we get all the legal protections out there in the world today. I can't say anything. But yeah, there's a lot of people who are microdosing LSD or psilocybin, which is from mushrooms, which have cognitive effects. But of course as they say, the devil is in the dose. If you do not want the effect, you're kind of like "Oh, I just want to listen to pink Floyd all day long." It's a regulated and that's one area that people are exploring nowadays. And it's interesting this field, cause Matt and myself, we've done a lot of experiments and we have been for years on cognitive enhancers on all levels. And like the biohackers where I was, we'd order stuff in and we'd be like chopping it up. Wade Lightheart: And the thing with new nootropics, of course there's a huge variance in people's brains. So kind of like what you're talking about, the genetics and exercise. Some people are more dopamine dominant, some are more serotonin dominant, some are more aesthetic. Some people are GABA dominant. So these neuro-transmitters, you might be more dominant or more deficient in them. And so you'll get different effects depending on which level of neurochemical dominance. But I think it's an exciting field, because everybody, you know, with all this digital data, we're trying to get the edge. I want to keep talking to you forever, but my assistant just said that I've got another call in 10 minutes. We're going to get you back. Wade Lightheart: Cause this is just nothing but gold here. Can you share what are a couple of things? I'd like to get them to just going to let you run for the next little bit. What are the foundational components that you think everybody should do if they want to get the most out of their physique? What are the principles that you live by? Number two, what would you say is maybe your top three hacks that you think make the most difference in your life? And then number three - where do people find you? How do they get connected with you? What are you doing? Cause I know you coach people and you're on Instagram, you're on Twitter. Please give us all the handles of how people can find you. Reach out and if they want to ask you questions or hire you and all that sort of stuff, if you can kind of unload that, that'd be awesome. Roger Snipes: Okay, cool. So I think with fitness, I think the main thing is probably consistency. I think a lot of people, they have this vision as to where they want to be, but I think they've got these slightly unrealistic ideas. They have maybe a certain amount of body fat and they want to achieve another type of body fat. They want to lower it by a very short period of time and they become de-motivated. And that's another thing which I tend to talk about a lot on my social media. And that is stop on motivation. When I train, most of the time I don't have motivation. I just think it's a very good point. I don't feel like it, but you just go do it, and then you kind of get into it when you're there. Roger Snipes: I've become driven now, but I think from when I used to live with my dad, there was many things I had to do but I didn't like doing. He used to grow his own vegetables and I had to dig up lots of the soil and to plant the seeds. And you know, when it was time to harvest, I had to get it all out. And you know, I hated doing it, but it was really rewarding afterwards when we had all this like all crops, and it kind of like set me up for the future in thinking that planning ahead and knowing that it might be difficult initially, but you're going to reap the rewards afterwards and stop sort of having real short term goals or stop sort of having a short term vision or being short sighted, shall I say, you know, have real telephoto lens and see a bit further ahead. So just be a lot more persistent and consistent really I think that's one of the main things. People are not really consistent if you want to achieve stuff, sometimes you have to do things on repetition over and over and over and over again before you see results. Wade Lightheart: I think to summarize, I love what Tony Robins says - it's the difference between having goals versus standards. Standards are something that you hold for long periods of times. And obviously when you see someone with a physique like yours, that isn't a goal, that's a standard that you set for yourself. That is everything else is not acceptable. So that becomes the bench line versus someone who doesn't work out, doesn't exercise, doesn't eat junk food or you know, we all have the same amount of down of day. It's just what is the standards, which then changes your priorities and then goals come out of those things within those things. And I think a lot of people go at it with the goal but don't set a standard or, you know, don't really get the nuanced components of a long term strategy and this kind of hit and miss, you know, two seconds of fame on. Roger Snipes: Yeah, that is such a valid point. Definitely. I think the standards in between that is almost like how are you going to achieve that goal? You need to be within a certain standard. So you have to think about your quality of sleep, the people that are around you as well. And the types of foods that you're buying. You know, I'll do all these biohacks because they all work in synergy with each other. I don't do it because I always like it. It has to be done, you know, for me to achieve that optimal fitness. So, yeah, definitely standards. And what was the next thing you said? A couple more things. So that was the number one thing about, you know, just going and do it. Not relying on motivation. A couple of other things that you feel are essential for people to kind of have that next level of physique or health or vitality. Next level physique. I don't know. I don't know. Roger Snipes: Let's put it this way. Diet or exercise, which is most important. Definitely diet. I mean, I love exercise. Don't get me wrong, I love exercise, but sometimes if I fall off the training for some time, if I'm okay with the diet, my body doesn't really respond in a bad way. My body's like "I'm able to maintain", but if I fall off the diet and I'm consistent with the training, it makes no difference. My head will fall apart, my gut, my body. Definitely diet. So I know it's difficult to get organic all the time. And I'd always suggest if you can try to get as much organic as possible. And if you eat meat, you know, grass fed meat and wild caught salmon, all that good stuff. But if you can't, then at least try to eat as much natural vegetables as you can. Roger Snipes: I would say more vegetables and fruits and keep away from refined carbohydrates. If you're gonna have some carbs, just maybe try and get a bit more for vegetables. I think that is sort of key. Really - loads and loads of vegetables and you know, some fatty vegetable, drizzle, some extra Virgin olive oil on it or something like that and sprinkle some pink Himalayan salt and make it taste a bit savory. But the moment you start to eat too much carbohydrates and you get used to that as your kind of satiety, then you really need to change your palette to another way of eating. Cause people who tend to rely on carbohydrates and lots of refined and nutrient deficient carbohydrates, they're going to be a lot more prone to sickness. And this includes people who are bodybuilders as well. You just have to know how to have the carbs when you need it, but you don't necessarily need to have so much carbs all the time. I don't think it's necessarily. Roger Snipes: I do online coaching. So anyone who's looking to transform their body, there's lots of my clients now are very much into the intermittent fasting, so it's basically as regimented as they want it to be. Very easy depending on a person's lifestyle. Online coaching - they could just email me at [email protected]. I'm on Instagram, Facebook and Twitter. That's Roger Snipes - instagram.com/RogerSnipes or twitter.com/RogerSnipes, or facebook.com/rogersnipes. I also have a YouTube channel as well. Just type in Roger Snipes. I'm still trying to work out videos on that at the moment because I'm trying to work a bit more on my podcasts. So yeah, you can find me on iTunes and SoundCloud and there's loads of other platforms which I wasn't even aware of, but somehow it snowballs on these other platforms. So just type in 'Roger Snipes show' in Google and you'll find all my podcasts there. Wade Lightheart: Roger, any last words of wisdom that you'd like to share with our audience before we wrap it up and get you back for another one? Roger Snipes: Last words of wisdom. Roger Snipes: Man, I think there was one thing that I learned from an audio book by a guy called Brian Tracy a very long time ago and it was - 'if it's to be, it's up to me now.' There's so many things which I do in life because I know that no one else can do it for me. And there's so many things that is going to be so painful to do, but the moment you do ,it is such a gratifying feeling. But the feelings of endorphin, serotonin, all the positive stuff. So just know that if you don't do it, it will never be done. But if you do it, there is a chance that you might win. Another saying to that - it's better to try and fail than fail to try. So at least you have a chance if you give it a go. Wade Lightheart: Beautifully said. I've actually used that, if it's to be, it's up to me.' I use that mantra as well. I've done that many times, especially in areas where it wasn't that good. Roger, this has been amazing. I feel that we just opened up the book and started to get into the meat and potatoes. So we're going to bring you back at a new time. I want to thank you for taking the time today to share with our audience your insights. Please check out those Instagram handles, the YouTube channel we have that. We'll put that up on the show links. This guy has got an extraordinary physique, but you're a beautiful human being and I just so grateful that you've been out there with your nice, shining, bright self, a representative, a blessing, truly awesome health. So thanks for being here and we'll see you again on the Awesome Health show. Take it to the next level. Cause 'if it's to be, it's up to me.' Adapt that model. I think it's a great one from Roger and thanks so much for being here today. Roger Snipes: God bless. Thank you.