163: 18 Days To Peak Performance

We count down 18 days to Daytona by building the champion’s edge from the inside out. Sleep, anti-inflammatory nutrition, intermittent fasting, and a seven-day detox form a simple system to fix deficiencies, clear toxicities, and unlock stable energy and focus.

• deficiencies and toxicities as root causes
• 3-2-1 sleep method for deeper recovery
• nutrient-dense smoothies and paleo dinners
• plant-based, light lunches to reduce inflammation
• autophagy through 12–16 hour overnight fasts
• dinner-to-dinner 24-hour reset on quiet days
• seven-day functional medicine detox to support liver pathways
• building nervous system resilience and mitochondrial energy
• sharper focus, faster recovery, better decisions under pressure

Visit victorylanewellness.com to learn more and take the free assessment

Chapters

• 0:00 Countdown To Daytona And The Inner Race
• 2:35 Deficiencies And Toxicities: Root Causes
• 3:15 Big Rocks Strategy For Fast Gains
• 4:16 Sleep As The Ultimate Recovery Tool
• 6:07 The 3-2-1 Method For Better Sleep
• 8:20 Anti-Inflammatory Nutrition Plan
• 12:01 Intermittent Fasting And Autophagy
• 15:40 Seven-Day Functional Medicine Detox
• 19:07 Building Systems For A Champion’s Edge
• 19:43 Program Invitation And Giveback Initiative

Transcript

SPEAKER_00: 0:01

Welcome back to the program. 18 days. That's it. 18 days until Sunday, February 15th, as of the recording of this program, which brings us to the 68th running of the Daytona 500. And while engines are being dialed in and setups are being refined and strategy finalized, there is one thing most competitors underestimate. Nerves of Steel don't happen overnight. Neither does Focus, neither does calm underpressure, and neither does a champion's edge. Those are built biologically long before the green flag drops. Today we're breaking down the most important high-performance health hacks that you can apply right now to fast track your energy, your focus, your recovery, and your resilience, not just for Daytona, but for any race. Imagine a season without burnout, brain fog, or the costly crash of your health. Because the truth is, the real race starts within. I'm grateful you're here. And here's the truth: most people never hear. Only two things, that's right, just two things cause those symptoms. It's not bad genetics, it's not lack of willpower, and it's not just getting older. The two things are this deficiencies and toxicities. That's it. Either your body doesn't have what it needs, which is a deficiency, or it's burdened with what doesn't belong. You fix those two things, and the system starts working again. So a reality check here. We're gonna talk about these 18 days and how nature really works. Now we're gonna get grounded for a minute. 18 days isn't a long time in terms of biology. Nature doesn't rush. I mean, it takes 90 days for a new season to turn over and begin. But and this really matters, you can fast track high performance health when you focus on the biggest levers first. So using that big rocks theory, how do you fill a bucket the quickest? You put the biggest rocks in there first, and then the smaller rocks, and then the sand, of course. So we're going with the the biggest levers that we can push that are gonna make the biggest difference. And the most brilliant things in life are often simple. So some of these things might sound a little simple, uh and I dare I say even boring. So let's walk through the four most powerful and proven moves that you can make right now. Now, I'm not gonna call these health hacks. I just kind of said that because it it uh sounded good with alliteration, but we're gonna call these high performance health trips, health tips. And tip number one is sleep. That's right, your fastest recovery tool. Sleep may sound boring, but it's the most underrated performance enhancer on the planet. Now think about it. Elite Olympic athletes and professional competitors routinely target nine to ten hours per night, not just seven to nine. So sleep is when the nervous system resets, the brain clears waste, the brain has this amazing system. So the body has the lymphatic system for clearing waste, the brain has the glymphatic system, so it's got its own waste management system, and it happens to be most active at night when you're sleeping. Uh, during sleep, we also get hormone rebalancing, we get muscle repair, uh, we get immunity strength, and so much more. And the beauty is that you can actually start tonight. And I'm gonna give you a quick tip here. Uh, we call it the 3, 2, 1 method. So three hours before bed, no food or calories, no, no midnight snacks, no snacks three hours before bed. So ideally, if you're shooting for nine to ten hours of sleep, hopefully you're getting to bed somewhere between nine and 10 uh p.m. And that means no food or calories after about 6 p.m. at night. And I know that that could be sometimes difficult if you have family and young children, you want to spend time with them, uh, getting to bed that early. Um, but that is three hours before bed, no food or calories. And then two hours before bed, no liquids. And the reason is this we don't want you waking up in the middle of the night and disrupting that precious REM sleep or deep sleep uh to have to urinate. So it's very important two hours before bed, no liquids. And then one hour before bed, no screens or artificial lighting. Now, I know if you have to be on your laptop or on your phone, send in a message, you know, you can put on, like I'm wearing here, if you're watching on video, these blue light blocking glasses, fantastic for that, for um looking at a screen after dark. But I said artificial lighting too. And so, you know, we went from incandescent lighting technology to fluorescent lighting and then high-intensity discharge lighting and then LED lighting, and pretty much the entire world is operating on LED lighting now, but incandescent lighting is trending uh back into circulation because of the adverse health effects of those other types of lighting, specifically LED lighting. And that artificial lighting has blue light in it, and that can trigger uh cortisol levels to raise at night, which is super unhealthy. I'm not gonna go too much deeper into that. But the 321 method, three hours before bed, no food or calories, two hours before bed, no liquids, and one hour before bed, no screens or artificial light. It's simple, it's powerful, and has immediate impact. If you do this for seven days, you're gonna see a huge uh improvement in your sleep quality and uh your mood and your energy levels the next day. Now, high performance health tip number two nutrition, anti-inflammatory by design. Food isn't just about calories, it's about energy and information. That's right. Food is like a program for your body, energy and information. And right now, your goal is to lower inflammation and higher or raise cellular energy. And what that looks like for a nutrition plan is breakfast can be a nutrient-dense smoothie with what we call uh DNS powder, so daily nutritional support powder. And this is where we're actually using this uh it's a multivitamin, the DNS powder, it's a multivitamin, multi-mineral, uh, it has amino acids, it has uh detox cofactors, it's basically got everything you need for nutritional value for to get your day started. And this is helping to replace those deficiencies that we were talking about earlier. Now, if you truly want to know what your deficiencies are or toxicities, uh that's when we can get into some functional lab testing, can be done right at home, can be done right at the track. Uh, you can do the samples in your motorhome and mail those off through uh overnight shipping that is included in these lab tests. Um, and that's an amazing way to look at deficiencies and toxicities. So, breakfast, a nutrient-dense smoothie. Now, why a smoothie? Because it is, it's blended and it think of it as pre-digested. It's already digested for you. Your body saves about 30% of its energy where it doesn't have to break down this food because it's already been broken down in the blender into a smoothie, and you're just sipping on that over the course of maybe um, you know, 90 minutes, 60 minutes or so. Now, lunch. Lunch is gonna be a plant-based, light, anti-inflammatory lunch. Now, why plant-based? Because animal protein will actually take you out of um autophagy. We're gonna talk about autophagy when we get into intermittent fasting in just a minute, but the uh the plant-based lunch is actually going to help keep you in that fasted state for a little bit longer, but you're still gonna have protein, a plant-based protein on that. Could be uh beans or legumes, uh, hemp hearts is one of my favorites, and you're aiming for about 30 grams of protein uh for each meal. Now, in the afternoon, you know, most athletes need uh maybe an afternoon snack. So you could do a second smoothie, which would be absolutely amazing, again, nutrient-dense, or you could do a deconstructed smoothie for a clean snack. So, what that might look like is maybe a banana or an apple, you know, a good healthy piece of fruit, and maybe uh some nuts and seeds could help with that to stabilize blood sugar. And your dinner should be uh paleostyle on this plan. Talking about a quality protein, talking about brightly colored fruits and vegetables, uh not fruits, but brightly colored vegetables uh for your dinner, preferably cooked or steamed. You want these vegetables to pass the fork test so that uh they can be easier for your digestive system to break down. You know, we don't want to try to break down a raw salad uh for your final meal at night. And then when I said quality protein, uh I would stay away from red meat. Honestly, I would. Um lean more towards um lean meats like uh chicken breast or, you know, and that would be pasture-raised, or ideally wild caught salmon would be absolutely amazing. And then add in your healthy fats, uh, talking about maybe a half of an avocado or a quarter of an avocado or uh two tablespoons of olive oil. Simply, that would be your healthy fat. We don't want to overdo it because uh a tablespoon of olive oil is about 150 calories, so that adds up pretty quickly. Uh, we don't want to overdo it. And then, of course, if you're looking to maintain or put on weight, we would add in some healthy starch like root vegetables, maybe uh baked sweet potato, nice and soft, delicious. You could add some um some high quality ghee or butter on there, clarified butter uh for flavor, maybe a little bit of cinnamon, that would be amazing. And so what this meal plan does is it supports mitochondria, which is your energy production, right? Those are the little powerhouses in your cells you learned about in high school biology, supports those mitochondria, supports brain clarity, uh especially with the healthy fat in there, uh, supports hormone signaling, supports joint health. And this really fuels the system. It doesn't overload it. All right, enough about the nutrition, high performance health tip number three intermittent fasting. This is when we are cleaning house. Intermittent fasting isn't about restriction, it's about autophagy, or the technical term is autophagocytosis. But the word autophagy literally breaks down into self-eating. Your body's built-in cleanup and repair system. So, what we want to do to trigger this natural phenomenon that won a Nobel Prize for Science and Health in 2016, we want to start with a 12 to 16 hour overnight fast. So, an example would be 6 p.m. to about 8 a.m. or 10 a.m. So most of that over that fasting is overnight. And this ties back into our 3, 2, 1 method with finishing dinner, uh, you know, your last caloric intake around uh 6 p.m. And you know, we don't want our digestive system ramping up any later than about 6 p.m. because that's going to take energy, right? Your energy is not infinite, it's finite. It's gonna take energy to run your digestive system instead of the rest and relax and repair systems of the body while you're sleeping. So back to that 3, 2, 1 method, very important. Ties into overnight fasting, 12 to 16 hours. And then choose your quietest day of the week. So for you know, uh a top race car driver in the NASCAR series, if you're racing on Sunday, you might not want to do this next thing on a Monday. This is a 24-hour reset diet or a 24-hour fast. And most of that is overnight. So we're talking dinner time to dinner time, 6 p.m. to 6 p.m. or 5 p.m. to 5 p.m. That's your 24-hour fast on your easiest, quietest day. So if you have a uh a day that you don't exercise and that's your sort of your recovery day, that would be a great day to do this 24-hour reset diet, dinner time to dinner time. And what this does is it accelerates that cellular repair, it reduces the inflammation, uh, it creates metabolic efficiency. And you might be thinking, Jeff, I'm gonna be starving if I don't eat for 24 hours. Well, we take that daily nutritional support powder and we add in, so a typical dose is uh two scoops per day. So we what we do is we do one scoop in a shake that's just some filtered water about 8 a.m. So that's your breakfast shake. 8 a.m. one scoop, and that's giving you uh just enough nutrients to keep you satiated, keep you satisfied, and it's giving your body all those vitamins and minerals throughout the day. So one scoop at 8:30 a.m., uh about maybe 8 a.m., another scoop at about 11:30 a.m. in about 20 ounces of water, and then another scoop, the third scoop about 3:30 p.m. Um, and then by 6 p.m. or 5 p.m., even you can be having your um your paleo style dinner. And that's a fantastic way to reset the body. And if you're hungry in between those shakes, you can have maybe some uh herbal tea like ginger tea or lemon water, you know, fresh squeezed lemon and water. That's gonna help to keep you satiated in between those shakes. I've been doing this for years. Uh my reset day is usually Thursday. It used to be Monday, I moved it to Thursday because that's the day that uh I do a light exercise, and uh it just works better for my schedule. So absolutely amazing for um for wellness, for weight loss, for longevity, especially for longevity. That cellular cleanup, a little extended fast. Now, moving on, and this kind of ties everything all together here high performance tip, high performance health tip number four. This is the biggest needle mover, a seven-day functional medicine detox. Now, ideally, I would like, and my clients and my private wellness practice, I typically start with the functional lab testing, and then we move right into a 21-day functional medicine detox. But seeing as there's only 18 days left until the Daytona 500, and that's what this show is about today. Uh, the biggest needle mover could be a seven-day functional medicine detox. You know, you could probably squeeze in a 14-day, that would be amazing. Uh, but a seven-day, you know, is is definitely better than nothing. If there's one thing that moves that needle the fastest, this is it. So let's explain. A seven-day functional medicine detox protocol, this helps to remove those stored toxins that we were talking about. This, what this does is it activates phase one and phase two liver detoxification. Your liver is the second uh biggest detoxifier of the body. The first one is the skin, and the second organ is the liver. We really want to focus on the liver. If you're familiar with the modality called Ayurveda, uh, this is a 6,000-year-old uh clinically proven, science-backed medical uh method, right? Ayurveda is a method of medicine that's still in practice today. So for 6,000 years, this has been used because it works. And they have a saying in Ayurveda that says, so goes your liver, so goes your health. So it's very important to maintain uh good liver health and uh liver clearance. And when we do that, we remove stored toxins, we reduce inflammation, we restore those liver detox pathways, uh, we replenish critical nutrients. Very, very important. And this uh this protocol also naturally integrates uh sleep. So it's not just, you know, take these supplements and starve yourself. We're not starving by any means. Um, but it integrates, it's a proven system that integrates sleep and targeted nutrition and intermittent fasting into this proven system. And for many athletes and high performers, this is where brain fog starts to disappear, where energy starts to return at levels that you haven't felt if ever in in years or even decades. Your joints feel lighter, you feel more mobile, you're sleeping better, your focus is sharpening, sharpening. And it's not extreme, this is strategic. So let's talk about what this builds and and the systems that really matter because your your body is composed of all these systems, right? Uh when you apply these four principles together, you're building a more resilient nervous system, you're building stronger mitochondrial energy, a robust immune system, uh faster recovery capacity, which means you're gonna have more focus, more endurance, better emotional regulation, uh, better decisions under pressure. And that, my friend, is the champion's edge. So the bigger mission here, if you want guidance and accountability and precision around this process, our Victory Lane Wellness Champion's Edge program exists for exactly this reason. And the beauty is that every champion's edge enrollment supports Race for a Reason. This is our give back program, which provides integrative health testing and personalized wellness plans for chronically ill children connected to NASCAR charities. And it's something I'm I'm very passionate about. So you're not just optimizing your performance, you're actually helping restore someone else's, and that someone else is a young child that could potentially be a future race car driver as well. So visit victory lanewellness.com to learn more and take the free assessment. Uh, it'll be linked up in the show notes. It's in all of our social media bios, and you can also grab that over on our website and see how to fast track your high performance health starting now. Because when the green flag drops, you want your body, your brain, and your nervous system fully online. And that doesn't happen by accident. We'll see you next time. Bye-bye.