If you've been listening to the show for awhile, you probably have noticed that there are a lot of different aspects to health, and it isn't as simple as exercising and eating well. These 2 aspects can make a huge difference in health, but lifestyle and environmental factors are also something that needs to be taken into account.
This is why I love what my guest Navin Hettiarachchi is doing. He is combining a bunch of different health modalities into his own method he calls the REDT Method.
Navin has taken his approach working with professional athletes and is bringing that knowledge to the rest of us. His goal is to help people live happy, healthy, pain-free, injury-free, and illness-free lives!
What To Expect From This Episode
- [0:00] Welcome to the Summit For Wellness Podcast
- [2:15] Who is Navin Hettiarachchi and what is his background
- [5:00] Was Navin able to take his own studies in sports medicine and apply it to his athletic endevours
- [6:45] When working with professional athletes, were there any health or training protocols that were surprising to you
- [9:30] If people focused more on prevention, we could stop disease and injuries much sooner
- [11:45] The Maasai have low rates of disease and we should study what they are doing more
- [13:15] The Maasai who go into the city typically have more health complications
- [15:15] Many injuries are non-contact injuries, what is causing this in the human body
- [18:00] We typically look up to athletes, yet their systems are usually wrecked
- [21:30] When Navin first starts with athletes, what are the first steps he takes to help them improve their bodies
- [24:00] How do you know people are receiving the right fuel, and how do you make changes
- [26:30] How can all of us use these same strategies athletes use and incorporate it into our own lives
- [37:00] What is the REDT Method and how can we apply it to our lives
- [39:00] What does Navin Hettiarachchi do every single day to improve his own health
Resources From This Episode
Some of these resources may contain affiliate links, which provides a small commission to me (at no extra expense to you).
Transcript For Episode (Transcripts aren't even close to 100% Accurate)
Bryan Carroll: [00:00:14] After recording over 150 podcast episodes, I can typically get a pretty good sense of how well an episode is going to be based off of my conversation with my guest.
And I have to say today's episode. May be the episode of the year for 2021. Now my guest Navin Hettiarachchi. He works with a lot of different pro athletes and pro sports teams, but there's a lot of lessons that he has learned over the years that can apply to everyone. So in this episode, we're going to talk about a lot of different strategies, how to optimize your own health.
We're going to be looking at sleep quality, movement, nutrition different ways to incorporate all these into your daily routines and what you can do today to improve your overall health. My name is Bryan Carroll. I'm here to help you move more well and be adventurous. So let's dive into my conversation with Navin Hettiarachchi.
Navin is an athletic trainer and strength and conditioning coach who has worked with teams such as a Washington mystics and Washington wizards. He is considered a one-stop go-to authority for health, wellness, and performance, where he used the REDT method to assess and treat his athletes.
Thank you for coming onto the show. Navin
Navin Hettiarachchi: [00:01:30] Bryan, thank you so much for having me. I'm so excited to speak with you. I love your podcast. I love the name. I love everything about you. So it's, it's absolutely my pleasure to be connected with you.
Bryan Carroll: [00:01:42] Yeah, I'm really excited to chat with you. One. I really love your energy, but also I love that you're incorporating so much into your REDT method.
And the, the fact that you have so much experience working with high-level athletes, celebrities, just people all over the place and still being able to, you know, create these. Overarching wellness programs to keep these people healthy as amazing. So before we dive into how you're doing that let's learn a little bit more about you and what your background is.
Navin Hettiarachchi: [00:02:12] So my background is I was born and raised in Sri Lanka. And I came to America when I was 14 years old. So I literally learned English when I was in high school. Then I went to college. I went to college for a small division, two college, and I got a track scholarship and I didn't know what I want to study since I did sports.
I figured I'd do sports medicine and Bryan that really took off. That's probably, that's probably the best check mark that I ever put in my life. Right. That's just literally sickness that you open the flood gates for me. Everything I studied in school, even though I couldn't really barely.
Right and read it. My English speaking was okay. When it comes to sports medicine, I was, I was hooked. I couldn't stop reading. I understood almost like why others can get A's it's so easy. Right. And I am feeling all the history, religion, sociology class, but sports medicine. I could get it. Then after that I got an internship with the Washington Redskins football team are out right after college.
I worked in a clinic like six few months then. I worked for the Washington Redskins. For two years, one year was an internship next year I travel and do all that. So it's a part-time job. And after that You know, it's just like any professional team and you don't win your head cost. You're fired, your director get fired.
So they clean the house. Then I was like, I'm just going to apply it to Washington visitors. And it's amazing. So this was 2003 and they were like, we really don't have a job, but you could come in and just create something. And I went in 2003 and literally I never left there. The building I literally was there every single day.
At one point I was there during the winter months I was working for the Washington wizards and during the summer months I was working for the Washington mystics WMB team. So last August. I was my 17th year. And it was a perfect into my segue was perfect time to kind of finish my junior high school, high school kind of graduate.
So I am on to my next journey of you know, I always say that I helped 15 millionaire, young athletes every year. Now I really want to help 15 million people every year. So now I'm in. In the, in the, out there in the field, helping anyone and everyone that I can come across.
Bryan Carroll: [00:04:34] So I'm curious, since you were doing track and you were learning different stuff about sports medicine, were you able to take that information about sports medicine and use it to improve your own athletics and track?
Navin Hettiarachchi: [00:04:47] I did. Absolutely. No, I think, I think that's where it started. Right? I think that's where my biohacking started. I was literally reading and studying this Russian triple G. I did the triple jump, Russian plyometrics techniques experimenting on myself. I am trying this biohacking. Nutrition kind of like a fat adaptation.
This was like in, in 2000, I'm trying to figure out how I could manipulate the nutrition, the sunlight, the, the machines in the training room, how I can, so I would go to the training room at 11 o'clock at 12 o'clock when there's nobody around just kind of using everything and to see how I could heal it.
So that was my journey of just really took off of just being a biohacker not only the quote unquote, the term biohacking, but. Really something that you are very familiar to, like, bio-individuality like really figuring out what's the best food for them. Right. And then something that you do, like when it comes to exercise, how can I really customize exercise nutrition, mindfulness to this particular person?
So it really started from me now. I got opportunity to share with others, but anytime that I get a sample of. Functional medicine supplements or a new tool, a machine. I use it first. I want to believe be a believer. It, I want to try it. I want to hear myself. Then when I believe it is so much easier to tell other people.
Bryan Carroll: [00:06:18] So working with professional athletes, were there any surprising things that you learned about their health protocols and their training protocols that you didn't expect whatsoever?
Navin Hettiarachchi: [00:06:32] I learned so much, but I don't mind if I, if I told this to somebody else, I don't think they'll get it, but I want to tell you because, because of who you are and because of what you do, like for example, right.
Because of your, your nutritional lens. I could talk about nutrition. Like in professional sports, you are amazed by the nutrition, as dieticians is giving Gatorade, soy corn V I'm like, what are you doing? Gummy bear candy is like, no, like, so that's just, just mind-boggling that at the highest level at the Ferrari, they're putting bad gasoline in, right?
Like. The nutritionist or the DocuSign has, will recommend like PBN judge jelly or uncross the balls that had like 25 ingredients before the game or that's one, one lane. So we could talk about. Surgeons just want to have surgery, right? Like there's no preventative medicine, it's all reactive medicine.
Or you could talk about internal medicine, physicians just prescribing Statens or cholesterol medicine or insulin pump. Like there's no, no preventative care. And I will say that's the, the most surprising thing I feel like. Since I started from 2003 to now, it just went from one extreme of preventative care to like now it's like pretty much all pharmaceutical where it's no different because that's the patients that I see.
Right? Like today I got a phone call saying I mean on my doctor telling me don't take salt. I'm like, no, we need salt. We need real salt. We don't need process caked bleach salt, but we need thrill salt that has all the natural elements that just came from under the ground. You know, same thing with like, we could talk about cholesterol medicine or.
Well, if you could talk about blood pressure medicine, that's almost the question. And your question was like, what surprised me? What surprised me is that highest level of professional athletes, highest level is no difference than what's happening to our parents, our brothers and sisters in the real world.
Bryan Carroll: [00:08:41] Yeah, preventative care. There is one of the most underutilized aspect of health. And I think a big part of it is because it's so hard to determine that what you did prevented something, right? You can't say that you eating salt certain type of salt prevented X because it's hard to predict the future, but.
We live in such a reactive world where we know that if you blew your ACL out, then we do this for that to fix the ACL. So I think if teams and just people in general focus more on the preventative side, even though it's hard to fully understand what that's going to do in the future, we could stop a lot of Disease, a lot of injuries, a lot of health complications that we're currently facing as a society, even though we might not know exactly what's happening or what will happen in the future, but it'll at least slow down the progress.
Navin Hettiarachchi: [00:09:41] Absolutely. I mean, I think you said it right. Like it's literally, like when at Mendez Israel happened, the auto fix the ACL, but you really never addressed the root cause. Right. Because of your background in green Institute, you know, you got to look at the grade two extension, you got to look at the calc Aeneas porous and supernatural.
You got to look at the neck, right? C1, C2. Like they are looking at the teeth because dental effect on the ACL, like lot of people, right? 99 point. Nine 9% of people really look at that lens. They look at the knee, but they really forget everywhere else. Then they really forget to look at the nutrition because that's a huge component on gut, right?
What we eat. If you don't eat the right food that night before the month, before three months, people that has a huge correlation. To that ACL. So everything's really tied in to the word that used diseases. Diseases are manmade V equated, CRE created because of the convenience. They never had diseases. I was in Bryan.
I was in Tanzania a few months ago with the Maasai people. When we talk about diseases, they couldn't even understand it. I'm like no humans getting sick. They were like, No, no, no, no. I've a sheep gets sick. Our cow gets sick. I'm like, no, no, no men human you're getting sick. Like, no, you know, they didn't even understand that.
So it's, it's us in these countries is, is first world countries that have all these diseases, even though we have every single thing that we need.
Bryan Carroll: [00:11:16] You're the second person and like two or three days that have talked about them aside people and the lack of disease there. So I think I need to make them note to look further into the Messiah.
Cause that sounds like a, a safe Haven from disease over
Navin Hettiarachchi: [00:11:29] there. Oh, it's amazing. One thing I want to tell you about it. So we were there at Tanzania and Zanzibar and Tanzania viewer in like few days with Maasai people. One thing that was. Mind boggling to me was dental. So by looking at somebody's teeth there, you could tell you could so many in the Messiah, right?
It's in the jungle, like in the middle of the jungle, by looking at the teeth, you could tell if they are really a Messiah who would just stay in the jungle or Messiah that goes to the town, the Messiah that stays in the jungle, they are, they are, their teeth is like my wall white. Clean pristine. The people who go to the job to the village, to either work or do something.
They eat sugar, corn, flour, they have yellow marks all over the place. So it's inquired about just by looking at the teeth, you tip, you know, how healthy they are and what kind of food they do. They get to eat. American standard food, the flour, the corn, the canola oil, or are they really eating only good meat calming, really 99% goat milk blood and nose to tail organ meats.
Bryan Carroll: [00:12:42] So I'm curious when you're just looking at them visually the ones that tend to stay in the jungle more versus the ones that go into the city or into the towns. Do you notice any distension in the, in their stomachs or anything like that? Just visually looking at them. Yeah, you
Navin Hettiarachchi: [00:12:58] could, you could, I mean, you said it, the stomach, you could see that like little puffier.
First of all, they're the one who speaks good English, right? Because they go to the city, so they learn a little bit, so they could speak English. So, first of all, when they're speaking, you get to see that it is really rotten. There's cavities, all kinds of diseases in there. And at the same time, you could see the puffiness, the inflammation puffiness in their face and a little bit on the gut.
Like you could see. It's different. It's different. Like if you were talking to a couple of elders and they're 80 years old, 80 some they're like 80 plus they really don't know the age. And like they're like holding onto the gold and sitting squatting down and cutting the liver and all that. And the others you could see almost like, I don't want to call it lazy, but I could see just not as comfortable as squatting down.
You know, kind of like that. So it's very interesting that, that I was able to pick it up.
Bryan Carroll: [00:13:54] Interesting. Yeah, I'm definitely going to have to look more into them and make my way over there at some point. But taking that information that you just talked about, how different foods, you know, can have different impacts on the body.
We know that certain foods can cause inflammation in the body. And you mentioned that you do a food sensitivity testing with your athletes that you're working with to see what's going on there. So we also know that excess inflammation in the system can also cause havoc too. Ligaments muscle tissue fibers, all sorts of stuff in the body, which could then eventually lead to injuries.
So it's, it's interesting. Cause a lot of like ACL tears, I think what is it over 70% of ACL tears are non-contact related. And so these people aren't even getting touched and they're tearing their ACL's. So do you think this is a training issue? Like they're not being trained appropriately to handle those types of stresses as they're moving.
Do you think as a nutrition issue, do you think it's a combination of that plus other potential stressors, such as environment, lack of sleep, et cetera. What do you think there? I think,
Navin Hettiarachchi: [00:15:00] I think it's a human issue, you know, I don't think it's one issue. I think it's little bit of Sleep issue, little bit of stress issue, a little bit of a nutrition issue, little bit of mobility issue.
strength issue. It's not one but little bit of everything. They might have one big giant thing, right? Maybe they're just not mindful or maybe they just don't get the sleeping, the nutrition. Maybe they might have one big thing, but. Along that, that sprinkled in so many little things, and that's why they get hurt on the field or they get diseases, right?
Like Bryan, like I'm looking at doing this functional medicine labs on, you know, these 1920, 21 year old kids. And they are, you know, A1C is like 5.9 that fasting glucose is like, you know, one 12 and they got like four or five on the insulin. Like it's. Forget, putting ice off the practice. Forget using the cryo chamber after practice.
Right? Forget using eating the protein or whatnot, like, like figure out the root cause and fix it. But nutrition is, it doesn't matter. Like these kids want to get massages, Treeman, acupuncture, cupping, all that, but they don't want to spend two minutes. And, you know cooker oil, I mean, cook an egg that proper oil and source a proper organic egg, you know, they'd rather do the convenience of a drive-by of fast food restaurant and spend about the same amount of money, but they don't.
I do the, the turn, the oven on and put all, and you know, I'll put few eggs.
Bryan Carroll: [00:16:41] Yeah, it's interesting because athletes are the people that we usually look up to. Right? A lot of people, they look at athletes and they figure they're super healthy. I want a body that looks like theirs. I want to be in shape. They have the best lives ever.
But when you actually work with athletes, a lot of their systems are just wrecked. They're hurting all the time. Like you said, they're not eating very well. They're eating crap food. And they're more prone to injuries. I think in the NFL, the average life span is like two to three years before you have a career ending injury.
And so the people that you see that's been in there for a long time, that's kind of rare overall compared to the number of athletes coming through there. So. On the one side where visually looking at someone and thinking that's what we want to be like. But in reality, there's so much more going on behind the scenes that we don't recognize.
That probably is not that great for our systems overall. It's a lot of stress.
Navin Hettiarachchi: [00:17:37] Absolutely. And I mean, you said it right. Those are the people that we look up to. Bryan, when I was in Sri Lanka, when I was five, until age of 14, I want to be a cricketer. So I literally eat what the cricketers. Was Ponsa, right.
They sponsor in a drink like Milo it's almost like worse than Gatorade and the cricketers was sponsoring hotdogs. So my mom said, that's all I ate when I was little hotdog. And rice and and my low, every single meal, because I look up to them. I want to be like that. But now we know like, is, is Frutos, glucose, monitors corn in the, in that, and in the hot dog is not even.
Meat in there. Right? So even though we look up to this, these people, like you said, these people are, this, this high-end athletes are in pain. They are gassy, they are bloated. They have skin issue. But what it is is that they're so gifted. They're so good at performing the sport, but when it comes to human beings, They're really functioning at an average level, but again, they're super skilled as Dunkin or kicking or throwing ball or tackling at the highest level, but via thinking just because they could do that, that they are better than us.
But if you really look at ourselves of a family members are, might be the best accountant, the best doctors, but it's not so cool because they're not on TV. You know, when Emma, somebody is on TV and do performing all this, we are thinking they are great, but then they're really not Hilti, you know? Or they are trying to be that healthy coming from, from that being in that industry for 20 years that I know like, you know, drink it like NBA, NFL is sponsored by Gatorade or NHL is sponsored by Dunkin donuts.
Right? So that alone tells us it's not real food, real ingredients. That means they are not. That surviving. They're doing really good, but they're not thriving. That means, like you said, that career is three to four years, but if they eat like a normal human being, it might be 10 years, two years, right. Maybe athletes might be able to play 45 to 50 years old.
If they took care of themselves, you know, like we already see like Tom Brady is just an outlier, but if everyone started doing the sleep, the nutrition, the mindfulness. Maybe everyone being the MBE until they're 35, 40, 45. But we don't know because they don't really care about the nutrition fact. Oh, the mainstream media, the mainstream physicians the, the standard doctor or the nutritionist, they don't talk about food.
They talk about packing it food, right?
Bryan Carroll: [00:20:20] Yup for sure. And luckily that the athletes that work with you, they're getting a headstart on all this stuff. They're learning more about their bodies and they've taken care of themselves, but there are a lot of athletes and just people in general that don't know this stuff.
So we'll stick with the athletes for now when you're working with someone or you're called in to work with someone and it's preseason not. During the season, but it's before the season begins or outside of the main season, what are some of the first steps that you take them through to get them started on this journey with you?
And then how does that change once they enter into their season?
Navin Hettiarachchi: [00:20:57] I think really the first thing that starts on me with the fridge. You know, I just really need to figure out what their Ferrari already know. It's a Ferrari, right? So it's really starts with the fuel let's let's look at your fuel, not only the fuel that you put on your body, right?
The gas that you put on, I want to know your transmission fluid out, and I want to knock your brake fluid. I want to know your windshield wiper fluid. So I literally started the blah. I would say, I would say I will start with a food sensitivity test. So I want to know what kind of food they could start eating.
Then I want to, I want to do like a complete panel of like a urine stool and blood to figure out what they're deficient in. So I'm gonna kind of tap off those two. And then now after that, the car has all the fuel. Then I work on alignment, right? Let's go into Gary Gray Institute. Let me put that hat on. I want to know.
Can they turn left, can deter, right? Can they reverse? Can they go fast slob break? Like, I want to know if their ankle moon like an ankle, neck move like a neck, can they move their teeth? Can they open their teeth? Can they breed like a normal human being? So I want to know, are there normal? So clean those patterns, clean the nutrition.
Now we go on it. So it's like a car now we drive. It's the Daytona 500. Now we drive 200 miles, 500 miles, but we bring into the pitstop every day, before practice, after practice, we bring it to the pit stop top off the fluids. We go, we go, we go and we do checks, you know, checks here and there, every cautious, every red flag, every all star weekend, every time they in Washington DC, or I fly to them.
We check and see, okay. How are you compared to preseason? How is your workload? How is your brake fluid? How's your food sensitive. What's happening? How's your bloating. How's your sleep? How's your REM sleep. How's your deep sleep. How's your resting heart rate. The quality of sleep. I really need to know everything compared to you.
It's not competitor LeBron or Tom Brady is compared to you compared to your norm. How are you doing now? That's in the middle of the season. So it's, it's, I'm not trying to make them the best LeBron or best Tom Brady or breast Sammy Sosa. I'm trying to compare them to their best Tom print, to best version of themselves, how we can get the best out of their body and their mind.
Bryan Carroll: [00:23:13] No, I love that. I love that you're incorporating all those different aspects into it. And so when you're, you're setting people up on these programs, what's kind of your timeline to know if something, if the right fuel is working well, or if you need to change the quality of the fuel, or how do you know when the right alignment and tuning that you're doing is the right program for them.
Navin Hettiarachchi: [00:23:35] So I love that question now. So many classes let's go into habit performance. So it's every day test treat retest, right? Okay. Let's take their ankle dosa flection. Okay. What is it? Let's treat it. Let's retest it. How is it? I test it then. Hey, Bryan, how are you? Can you walk? And you want, can you jump?
Is it better? Right. You're the driver. I'm just a mechanic, but I want to call into the carpet and say, Hey, Bryan, how do you feel? How is the car running? How's the car turning? So it's just the constant communication when it comes to performance, but that's no different than nutrition. Right? Hey, Bryan, how did you sleep last night?
How was your energy? Do you need five cups of coffee or do, are you high on life? You don't need anything. Can we fast today for 18 hours? Or you can, because via nutritionally, Depleted it from yesterday, you can't fast forward 10 hours. So those are kind of indications that's tells me also, I just love looking at them when I'm there.
I see it. Right. I see it in their eyes, their body language, the energy, their saliva, their lips that mannerism I get to. So see so much just because I've been on the court, sitting on the court, been on the field, being in thousands of. Practices, you know, so it just intuitively I get it. I understand it.
It's who I am as a person. I, I get a vision. I'm sorry, but Alisha, I wish without Y like a being like a five B woo. That's another way to say it, but I just know that like, Hey, this kid needs this. Like, let me, like the question pops into my head.
Bryan Carroll: [00:25:21] Perfect. Yep. Yeah. I'm loving all of this. So now people listening to this, they might be like, you know, I'm not a professional athlete, so I don't know if this really applies to me.
However, we do know that you're you still require your. Your brain to, in order to function, especially, you know, any type of mental type of job, like a corporate type of situation where you're using your brain for computer stuff, working with other people. So how can we still apply this to the general population?
And why is it important for them to go through this same type of method for their own bodies?
Navin Hettiarachchi: [00:25:57] You know what on it, to be honest with you, I think professional athletes have it easy. They just go to work for a couple of hours. Right. And they are done regular people. You just said it, lawyers, corporate people, teachers, Housewives, moms, their work nonstop.
So. Professional athletes. They work for three hours, four hours. They got a Massoud acupuncture, chiropractor, osteopath doctors, food. They don't have to think about food. They don't have to think about anything. All they gotta really do is just go to the court and workout for us. We actually had to pay for the gym to work out.
You know what I mean? On top of that, these athletes getting paid so much money. So I think it's being a professional artist, super easy compared to being a mom or a housewife or lawyer, whatever job it is. It's tough. That's all you got to put in hours upon hours work. So when you talk about the timewise, it's so much more, then we had to go and workout.
Okay. So, so real, real human beings, real people is already starting a disadvantage because you already lost. No, I don't want to say lost, but you, one third of the day is already gone. You're doing something for somebody else. Okay. So now your question is. How can we do this? So the wave, since we had to give one eight, one third of our data, somebody else, we need to fill up a cup.
So how do we fill up a cup? Right? The way that we fill up a cup is nutrition. So I'm going to talk about four pillars of a cup is standing on force four legs of the stool to have a cup really starts with nutrition. Nutrition really starts with food that works the best for you. Okay for that works for Bryan or his wife, Sarah, or me or my wife.
All of us have different thumbprints. So all of us need different food. If Bryan could eat a sweet potato, it doesn't mean I can eat a super doodle. I need to find. Is it good for me to use, to put it because the way that we digested, the way that the glucose glycemic index going to affect us, the way that our DNA is made is little different.
So we need to know, first of all, if the food that you're eating is proper for us, based on our DNA, based of another muscle testing bids on our food sensitive, we just got to test it and find out if you can test it and find out, right. See if you have Tenzin and you have nothing. But they know intuitively when they eat this, this fruit, the Berry, ah, I just don't feel good at nighttime.
A heart rate kind of goes up. Oh, I just start scratching. Oh, it just doesn't make me feel good. Your body's telling us if you listen to your inner self, if you just be quiet and just listen, we could hear and understand how that food affect a Vino, that all of us in tune in low, that other kids, not a lot of kids lie, like throw S and food.
And be like, no, eat this, eat this. But five years later, we go to the doctors, test it. All of a sudden they're sensitive to the food that they throw away. A quick example of me, like I do a drink of coffee every morning, Bryan black coffee. And then like last month, like my brain is like, My brain was like, not even thinking coffee, beer, I'm a coffee addict.
When I go anywhere in the country, you know, drink a, like a more free toxin-free coffee, first thing in the morning, it's just like, I like the taste. So my brain is like, no, no, no, no. I tried it. I blew it. I cannot even drink a sip. So then I did I was messing around with the different, new, different A type of food sensor test, I call yolk test.
And one of the food that red flag was coffee. I'm like, wow, that month my body intuitively knew I didn't want to drink coffee. So in about three months, if I redo the test, most likely the coffee is going to be gone a bit, but that's how we intuitively know it. So that's, that's the nutrition. Second thing is.
Sleep right. Bryan, you just had a guest recently talked about one of the white amens that no one's talking about. Why am I S sleep? So we need the wider S it's not about sleep. I, you getting two to three hours of deep sleep. Are you getting two to three hours of REM sleep? When does your heart rate lowers?
Is it lower? And at 6:00 AM before you get up, that means you instead of repairing the whole night, you. We're working the whole night. You are digesting the food online. That means you eat food too close to the bedtime, right? Like sleeping in is not the sleeping working out is not just working out because we gotta be quality worker.
If you go and work out everyday, run three months. At one point it's something better than nothing at a certain point is that's going to be no return in that, in that investment. So same thing with sleep. We'd got to make sure we hit those amazing markers. So say if you don't have a tracker, like a whoop aura that you want to know how you sleep.
Well, one of the best tests has been to get up in the morning. How's the energy level. Do you want to Starbucks and get five coffees? Do you fall asleep at three o'clock? Do you hit the snooze button five times? Right? Those are easy indications that doesn't cost us anything to figure out if you're getting the second place.
So we talked about nutrition. We talked about sleep. And remember when you don't sleep, you mess up the nutrition because obviously Bryan knows, or your hunger hormones kicked in. Now you're going to that packet of chips, right? Then my third pillar is mindfulness. If you are not being mindful of what you eat or how you sleep, we know obviously if you're not mindful, even that that's an effect on gut microbiome.
Right. We are thinking about something else. The TV, the Twitter, the IgE, we are not healing ourself. So we are being monkey mind instead of healing and repairing ourself and being at state of peace that the disease doesn't get into other body. Then we are not mindful. Bryan, via creating a toxic environment.
We are creating a 5g. Unreadable in my mind that we cannot exist. So we gotta be very mindful. We gotta be very at peace so we could sleep good so we could eat good and we could perform and heal. So it's mindful is another, another pillar. And then last thing is like, we talked about, if you're running everyday, you is good.
Yeah. Obviously it's good. Just like slipping everyday, but you're missing so many other valuable. Valuable, maybe you need to do have one day of mobility. One day of yoga, one day of cross training, one day of heavy lifting. I will body likes alternative movement of a body likes forward, backwards, sideways, turning, twisting, rolling.
Right? Kind of like what the kids did when that three months mark, they were crawling like a. Crawling they're rolling. They're they're half kneeling or squatting. So we need those fundamental ontocology developmental moments of basic moments. So honestly, a person to do the normal movements. Just do what the baby did.
Roll a little bit, crawl a little bit, crawl, forwards, backwards, sideways squad down. I, if you have a desk stand up. Right. So like very variation of your sitting throughout the day. So all these are really simple. I call them free 99, that it doesn't cost anything, and that will prevent 99.9% of the diseases.
And not only you get to be human, but get to. Thrive at the highest level of human being, living this grade. But imagine you're thriving every day, right? You are. That's just like a play on the court. Having 50 points, 25 rebounds twenty-five or Sears or throwing seven touchdowns. They can do it every day.
If we take care of ourself, by being mindful, when we are mindful, they're going to dial in our sleep nutrition movement. You're going to dial in every two. So. Panic kind of tying into what we talked about. Everything's interconnected, but the biggest thing is VR own C E O R hell. Right? Even a lot of the professional athletes.
They're not the CEO of their own health. Right. They are just a race car or they're just a driver, right. They nutrition's done by somebody else. Their orthopedics is done by somebody else. Their sleep is dysfunctional because of something else. Right. They're not even at being a human being. So in B in order to be a human being, we got to go back to the ancestors.
How did they do it? They went to bed when the sun down in San came back up. They, it real food that needed. Sun water the ground. They were very peaceful because they didn't have that box. That always kind of put our news that bad news with the tutor G right. They were at very much at inner peace content content.
And the Bryan D ran every day sprint someday because they were chasing somebody someday. They would go walk. They will take their shoes off. And they're connected with the, the, the ground earth, the ground in which you are a big fan of, right. Let's go back to the normal, healthy human being. Then Bryan Vico climb the summit of health, wellness, and performance VR in charge to climb the summit mountain of health, villains, and performance.
Bryan Carroll: [00:35:26] I love it. I love it. And I love that you said we are the CEO of our own health. That is like one of the perfect definitions I've heard is we are in charge, even if it's just one person, but we are in charge of that one person. And it is our responsibility to take care of that one person. And I've said it before on the podcast, but I'll say it again.
A lot of times, people. Focus too much on other people. Like if you have a family are so focused on your taking care of your family, that you forget to take care of yourself. But if you put that energy into taking care of yourself, you'll be able to better take care of other people. So always work on your own health, no matter what that should be priority.
Number one for everybody,
Navin Hettiarachchi: [00:36:07] absolutely. A hundred percent. Fill your cup. Then it's easy to gear other people from your cup. If you have an empty cup. You can't even take care of yourself is empty. You don't have anything to give.
Bryan Carroll: [00:36:21] Right. Yep. Well, you have the REDT method. And we've talked a little bit about it, but can you explain a little bit more about what the REDT method is?
Navin Hettiarachchi: [00:36:30] So regiment a really came about you know, when I retired, everyone was asking, what was your matter? What did you do? So kind of sit down and really, really figure out what am I doing? How am I keeping these people from not having surgeries and playing in the NBA for a long time, I've being a normal human being for a long time.
So it's M R E D T. So R E is a root cause evaluation. Right. You know, that's one, something that. Even you love it. It's in your website. Root cause what's the root cause. So that's Ari root cost and root cost evaluation. Right. And then D is for design. I need to design. So when I go and see a patient, I need to design.
Sometimes I got to design that bedroom. The fridge their training plan, their partner, their workouts, the supplements we got to design, they got to come up with a plan then T is for transformation or treatment. So we talk about an ACL, right? Bryan, I take pride in my athletes not getting hurt. That's that's my pride.
Like one year in the WMB I had a we had a losing season, but every single athlete. Actually for a couple of years, every single athlete played every single game, nobody got hurt. So I take pride in people playing without getting hurt. So P for transformational our treatment, I want to transform. If that person got an ACO, I want to prevent that person getting another injury on that leg, other leg, any other injuries that has to do anything with that.
So key for transformational treatment as a human being, as an athlete, as a person. So that's a R E D T reddened method.
Bryan Carroll: [00:38:14] Perfect. And then my final main question for you is what is your vision of what healthy looks like and what are three things you do daily to reach that vision?
Navin Hettiarachchi: [00:38:22] To me, healthy, healthy is We talked about it, right?
You are your own CEO. That means no pharmaceuticals, no physicians. You are not in pain. The energy levels high, you you're high on life. And you're just very grateful for what you have. Like you're just literally in charge of your own life and you're thriving. So that's, that's my vision. Of being a vision of perfect health and, and, and what I do every day, you know what, every day, I just really biohack myself for good nutrition.
You know, I go and find go to the farm. I drive to the farm. I want to know what the cow is fed. I want to touch the cow. I want to see the grass. So I don't. Buy anything while I don't put anything in my body, if I don't know what the animal is ate. So I'm very much into figuring out the real food, the real ingredients then our respect, my sleep my monitor, my sleep, I track my sleep.
I figured out where the holes are, because remember it doesn't matter how much guests you put on a gas tank. If you have a whole. It's just going to keep leaking out. Right. So I minimize the leaks through my sleep, my nutrition and Bryan. Um, obviously I work out every day. I do, you know, CrossFit, paddleboarding, basketball, soccer, yoga, hot yoga, anything, and everything, different moments.
And then at the end of it that I tie everything in just being mindful every day. Right. Isn't that about the yoga that you do that one hour of the week or one hour of the day? Are you being in a yoga type of movement or are you doing mindful moment? What I'm trying to say is that if you do CrossFit every day for one hour, and if you go and sit for 10 hours and you sleep the wrong way for another 10 hours, You're going to be a stiff ball, right?
You are you going to be like a break, but if you do CrossFit for one hour, but if you move throughout the day, you're going to be very mobile, very stable, very strong throughout the day. And you're going to maintain that. So same thing with me, for me, the biggest thing in my life right now at age 45 is, is inner peace at peace of mind.
So I really cherish it. I keep that. Bill. Got it. And by me keeping it God in my life is thriving a feel good, my energy level attract amazing human beings like you into my life. Amazing clients, amazing patients. So it's who we are inside is what we white bread outside. And that's what we attract and via try.
Incredible. Amazing life, right in a human human journey, spiritual beings in the human journey. And we want to thrive every single day. And that's where my ad Ben I'm very mindful when I'm pay attention to my inner self. My life is amazing. And that's my journey right now, Bryan T telling people that you know how to be the CEO of their own life to find amazing practitioners like you to troubleshoot, to figure out that they have a leak in that gas thing and not to live, but to thrive at the highest and the best they could possibly can.
Bryan Carroll: [00:41:36] That's awesome. I love everything that you're doing. I mean, where can people find more about you and where do you want to send people?
Navin Hettiarachchi: [00:41:43] I since COVID started, I retired from my NBA, so I started a website it's called Nevinhealth.com. And then I started the Ig few months ago. I call it my COVID ID.
So I want to share more information with people. It's a Navin dot. It's E T that's my IgE and I'll have a LinkedIn. My whole name is my LinkedIn. And please send me any questions. And everyone, I want to let everyone know that. First of all, congratulations, Bryan, on this amazing podcast and people who are listening to this information, you are already headed the masses.
Right head of the 99.9% and continuing to do what you're doing. Somebody just said that masses, if you take the M out, it spells a really bad word, so we don't want to spell a bad word. So stay away from the masses. Be connected to a person like Bryan listened to the well summit of wellness podcast is amazing information.
Be your best version every everyday, and take care of yourself.
Bryan Carroll: [00:42:47] Awesome. Navin I really enjoyed this conversation. I'm definitely gonna Make sure to get you back on the show at another time, because I think we have lots more that we can talk about and dive into. And I, I just love the energy that you bring to all of this and the message that you're trying to share with everyone.
So thank you for coming. Thank you, bye. And
Navin Hettiarachchi: [00:43:05] it's all my pleasure. I appreciate you.
Bryan Carroll: [00:43:07] It was such a blast to chat to, and he's such a good guy and he's just a wealth of knowledge. I hope in, you know, a decade or two, I can be half as good as he is at what he's doing. And I'm so excited that he's able to incorporate a lot of these strategies that he's learned with working with professional athletes in sports, and to apply it to the general population.
Like the rest of us, not all of us are going to be athletes whose entire lives is based around, you know, focusing on our health, but we should be incorporating this into our daily lives because the only important thing we do have is our health. We need to recognize that as a species that we need to be working on our health, as much as we can and not giving it up, because there will be a point in your life that you'll wish that you add a better health than what you do.
So if you work on these strategies, start applying them to your life and start making little changes here and there overall in the long-term you're going to see drastic. A success. So definitely start applying what you learned from this episode to your own daily routine. Next week. Let's go learn who my guess is and what we'll be learning about.
I am here with Shawn Wells. Hey Sean, what is one unique thing about you that most people don't know
Shawn Wells: [00:44:32] that I'm double jointed?
Bryan Carroll: [00:44:35] Whoa,
is it everywhere or just specific joints?
Shawn Wells: [00:44:44] It's just my fingers. Just my fingers. I can't do like the full, like a, you know, fit in like a little basket kind of thing. But but you know, it's got, it's got its advantages, I guess. Like I don't, I don't, I'm not tend to stop my fingers or, or break them.
Bryan Carroll: [00:45:00] Yeah, it's always a good party trick to want to catch people's attention.
Well, what will we be learning about in our interview together?
Shawn Wells: [00:45:10] In our interview, we're going to go through ways to increase your energy by looking at experimentation with blood work and genetics the diets that make sense. Doing different exercises what it looks like to have a growth mindset, having the right people around you.
And most certainly we go through supplements and deficiencies. What are the right supplements? How should you be taking them? What brands you need to look at? All that good stuff.
Bryan Carroll: [00:45:39] No. What are your favorite foods or nutrients that you think everyone should get more of in their diet?
Shawn Wells: [00:45:45] Yeah, we go through this in the video.
So the teaser. Definitely vitamin D three and magnesium, but there's way more to talk about in the video.
Bryan Carroll: [00:45:59] And then what are your top three health tips for anyone who wants to improve their overall wellness?
Shawn Wells: [00:46:05] I TA help tip is something that we talk about in the video, but, you know, quickly. Exercise snacks, finding ways to move your body throughout the day, every hour so that you're not too sedentary, your body will remodel itself to hold itself in the least energetic way.
So over time when you're sitting in chairs, Your body is remodeling to keep you in that bent position that I'm comfortable positioning, shortening muscles things like that. So that's where you need to just move your body, get your blood flowing get your muscles moving and not be sedentary
Bryan Carroll: [00:46:44] chatting with Sean.
We'd talked a lot about nutraceuticals and it's a lot of fun to see different viewpoints on the nutraceutical industry. So until then keep climbing to the peak of your health.
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