Biohacking & Intimacy with Tonya Strong Ep#63

Biohacking & Intimacy with Tonya Strong Ep#63

 Hey, welcome everybody to the Habits and Humor podcast. My name is Suzi B, and you are here because you are here to learn about habits and health and have a great time doing it. That's what we do here on this show Today, we have a phenomenal guest who is in the health and wellness space in a realm that is way different than mine, and I love to have guests on here with that particular avenue where you get a totally different perspective than mine.

And so welcome to the show, Tonya Strong. We're so glad to have you here, Tonya. Awesome to be here. Thank you so much for having me. All right. So you guys, I'm just gonna introduce Tonya with a couple of words. Tonya is a biohacker and an intimacy expert. These are two things, one of one of 'em, probably a lot of us don't even know what it is, and the other, a lot of us don't talk about it.

So this is gonna be an interesting conversation on how we can use biohacking and intimacy in our relationships to increase our health. What a beautiful thing. So Tonya, go ahead and just tell us a little bit about your story. And how you got into this space, and then we'll go from there. Okay, perfect.

Thank you again for having me and Sarah and Angie, great to have you here. We've got my story. My story is a little convoluted and in for essence of time, I will keep it simple. I've been married to my partner for 30 years. We have three beautiful children instead of twin boys who we actually went sailing around the world for 11 years on a sailboat and raised them on a sailboat.

Yes. Oh my gosh, I've never heard of this. Oh. An extremely adventurous life. We've lived in Africa and Venezuela and South American and just like any other relationship we've had our good years and we've had our, oh, not so good years, right? And I don't know what happened, but about 11 years ago, my husband and I, we fell in love again.

True head over heels. The passion, the love. It was just like, it was like the puppy love that you feel when you're like a teenager. Don't what happened. I know what happened. Just blossomed and 11 years later. We're still in that honeymoon phase. Now with the honeymoon phase comes more time that you're dedicating towards your relationship, spending time together, carving out time together, looking forward to hanging out with each other.

But I still had three kids. I was working 90 hours a week. I had my own business, and I literally was like, I cannot keep doing this, right? This is, I'm burning the, I'm burning the candle at both ends and I have to do something different. I'm not gonna take out the relationship I have with my husband, but I need to increase my performance at work.

So I don't have to work as hard, I don't have to work as long my ability to sleep. More effectively and more efficiently, so that again, I have more time with my husband. And so my husband was already biohacking for a couple years at this point, so you. May wonder what biohacking is. Yeah, what is biohacking?

Stop right there. Let's talk about that for a hot second. Most people, when they say biohacking, I get this quizzical look of what does that mean? And it's very simple. Biohacking is, it's a term that came about 10 years ago for people who are really. Into figuring out how their body works and how to manipulate it to get your mind to do what you want it to do and to get your body to do what you want it to do.

And we're open to any modality. We're open to argue Veic Chinese medicine. Latest and greatest in scientific technology. We do a lot of biofeedback devices, a lot of testing to know if we're we're basically the CEOs of our health to an nth degree. And it's always, I like that CEO of your health to the nth degree.

If that doesn't make you wield some serious power, I don't know what wheel gas it does. It does. So as biohackers we're, we have a lot of information we're willing to do the n of one experiment. We're always experimenting on ourself. For me, I'm a biohacker that believes in behavior first environmental things.

Supplements come toward the end. But first we try and do things naturally. So that is what drew me to you. I love that you're like action first, and then supplement afterwards. This is a message I preach all the time Your supplements are that word for a reason. They supplement what you're already doing.

So you gotta have the right things in place first for those to be effective. Beautiful. Correct. Correct. So that was the, that's like the first part. That's the intimacy part that then spurred on the biohacking part. And so when you start biohacking, the first thing I did was of course get biofeedback devices and you have a couple to choose from.

You have the aura ring, you've got the whoop band, now you've got eight sleep. You've got, some ways that you can see. How are you sleeping? What's your activity, what's your H R V, et cetera. And so I started seeing some numbers that I didn't really like. So I said, okay, I'm gonna go get some tests done and see what my baseline is.

So then as I make changes, I know, am I winning or am I losing? Am I doing a good job making these changes? So when got a full workup, surprisingly go to the doctor, a doctor, not my doctor, but a doctor. And he nonchalantly basically told me, you are a mess. You have high blood pressure, you're pre-diabetic, you have atherosclerosis.

I'm 39 at this point. What? Yeah, crazy hot. What? And you had no idea, you weren't symptoms or anything. This was just for curiosity's sake. I think when you're in this high stress zone, you just get used to that stress. You are, your body's able to adapt, but you're under a lot of pressure in your body. These are all silent things that are happening that you don't really have acute things that would show that you're pre-diabetic until you're really.

Showing signs of it. Interesting. Now, I do have three autoimmune diseases. So I have high amounts of inflammation which fuel all of these things for 20 years. Not one doctor mentioned anything like that. Oh, by the way, you may actually have like atherosclerosis when you get older. Or as this doctor said you wanna make sure you have everything in order because your life is gonna be about 10 years shorter than what you would expect.

At that point I was like, what? Holy smokes. Yeah. I walked out of that office and was like, I am gonna prove this guy wrong. So I went head over heels into the biohacking, figuring out if I don't have that much time left, I better figure out, like whatever I'm gonna do better be really working. It's gotta be based in science.

It's gotta be something that is gonna make a big difference. As all of your clients know, diet and exercise always at the top of the list, right? But then I came across a study called the Blue Zone Study. It's by Dan Butner and National Geographic. It was published in 2004, but it's been going on for decades before that.

And basically what Dan did, and I love this, is he said, okay, if we wanna get older and we wanna increase our longevity and our health span, Let's go talk to people who are a hundred years or older and see what it is that they're doing. So he started mapping out all these cents, is what they're called.

And he found that they were clustered, that he had these huge percentage of clustered cents in places like Sardinia, ok. Okinawa in five different places around the world. So we started studying them now to be an a Arian, just so you know, a little background. It's about 0.04% of the population will actually make it to a hundred.

So for these places to have such a high density of people living to a hundred, something has to be in the water. So he wanted figure out. Yeah. That's crazy. That's a whole community of people that the rest of us, I don't know anyone who's over a hun. No, that's a lie. I know one person who's over a hundred years old.

Wow. Wow. Okay. He went and mapped to out and he went and he said, okay, what are they doing? What are they doing that's similar to each other? And what are they doing that's different than us? And of course they have about the same type of diet macronutrients, pretty much all the same.

Exercise all about the same. But the determining factor, the biggest determining factor, even in those communities, the people that were living to a hundred within those communities were the ones that had the best relationship. And when I say relationships with themselves, relationships with family, with the community, with spirituality and God, and most importantly with their partner.

So this just boom. I was like, wow. Okay. So let's figure out the why of that. I love figuring out how the body works and how does a relationship actually affect your health. Yeah. That's fascinating. It's absolutely fascinating. And so I started looking into it and it makes sense. The prime directive of your, of this organism that we call our body is two things.

Every single cell has two prime directives, and that is one to live. That is number one prime directive. Number two is to have babies and reproduce. Reproduce. Exactly right. So we have a huge amount of feedback loops that have been built into our physiology that actually like, support and reward the behavior of looking for a mate, finding a mate mating with that mate, right?

Keeping that mate. And so it only makes sense that the more that we. The better connection that we have with our mate, the more that these positive feedback loops are gonna be in play. Now with that comes usually less stress, right? I think we can all agree that when we are. Really connected to our partner that we're like duck and wa ducks in water to stress.

Stress can be all around us, but it doesn't necessarily penetrate the way that it does when our partner and you are not really connected. Yes. We also absolutely, we have, we choose healthier behaviors when we're not stressed and when we're connected to our partner we have better healing, we have a greater sense of purpose and a greater sense of wanting to live longer.

And a purpose of that. So you're talking about decreasing the amount of stress in your relationship itself to have overall increased better health. We're not talking about decreasing the stress of your entire life. We're talking about being connected with your partner and decreasing that aspect of stress is an indicator of humongous health benefits, correct.

Absolutely. Absolutely. If you can handle pretty much any stress that's on the outside world, if you and your partner are connected and strong and intimate and have a good relationship, most people, at least that's what most people feel interesting and unfortunately, there's all different types of studies out there but most recent studies show that upwards of 60% of couples are unhappy sexually with each other.

And I think a lot of that actually has to do with the fact that men have. About a 50% chance of suffering from erectile dysfunction at some point in their in their life. And 50%, that's huge. 50% of men, correct. Whoa, I did not realize that. And that can be caused by hormones. It could be caused it could be the carrying the coal mine for cardiovascular disease.

And a lot of times men don't even realize that it's happening. But when I say it happens to the man, it also happens to their partner. Because it affects both people, and especially if they're not talking about it. Another thing is 20% of women have never even had an orgasm. And so the and many couples report that they just, they're not as interested after about 40.

In having any intimate relations and they tend to grow apart. So yeah, I help couples focus and have more intimacy. And remember, I, intimacy does not necessarily mean sex, and sex does not mean intimacy. We do talk about both and how they interact but the goal is really just increasing joy, increasing their health span.

I like that you talked about early on in this making time for each other. I think that is a crucial aspect of this. Would you say that's one of the most what would you say are the most important pieces of increasing that intimacy so that you have that improved relationship? Is time in those, in the top three?

I think that is probably the number one thing and when I talk with couples who have been together for the longest, it is about carving out time. It is a non-negotiable that you spend time with each other every single day just like you do with your children. Do you think that you're gonna have a good relationship with your children if you do not spend time with them?

No. You have to spend time, and I love the concept of the whole date night. But I think every night, really, every day there should be a time that you're connecting and that you're talking and that you're refilling that bucket of love for each other. Beautiful. So in spending this time together, I like that you're saying, you use the biohacking and the, and habit formation.

I'll throw that in there. You guys, if you form these habits, you get to spend less time thinking about what you have to think about and more time thinking about what you want to think about. And if you're making health and these other habits easier, you're biohacking and using these other systems to create.

Automated aspects of your life, then you free up some time. You have more time and energy to spend with your partner. But how do we prioritize that time? Like just being in the same room or, specifically, I know you mentioned joy. Do we need to spend, the fun times together?

What is the best way to spend that time together is create that intimacy. So for everybody, it's different, right? We're all at different stages in our life. Some some children or some couples have small children, so they have to negotiate. Like I have a lot of people who spend time during the day when the kids are at school and they still have energy, because by the end of the day, they're tired, they wanna go to bed.

The kids are, like home. And for them, having a nice lunch in the afternoon together and taking a walk is how they connect and share that intimacy. And so it, it just depends on the person and where they're at. And it's up to you and your lifestyle, what works best for you. But just carving out that time, it's non-negotiable.

Everybody in my house knows. Everybody in my life knows at eight 30 there is, it's just Robert and I, that's it. Every single day. It doesn't matter. That's beautiful. Yeah. Non-negotiable. That's one of my very favorite words. And we'll say how do you create work-life balance? Or how do you create this and that balance, that's what it is.

You decide what's the most important thing to you when you put that first and everything else thing. Everything else, somewhere else goes aside. And the fun thing about that is from a biohacking point of view, and there's a reason behind it too, is that when you have a set time, say the eight 30 thing for my husband and I.

We anticipate it all day long. So we've got this continual flow of dopamine. And dopamine is the drug of anticipation pursuit. And since we know that we're on for eight 30 to connect and hang out and talk, whatever We're looking forward to it all day long. We're talking about it. We're, we're texting each other about it and Hey, what are we gonna do?

And so it's really important to have that anticipation part and you look forward to it. I love this. I love this because your brain really does, your brain can get as much benefit from looking forward to something as the thing itself. If you're not sure what I'm talking about, or you don't believe me, put a trip on your, we all not, we all remember being kids looking forward to Christmas, right?

And we're like, the whole month of December, it's oh my gosh, Christmas is coming. And then Christmas comes, we're like, okay. Yeah. That's exactly right. Yeah. The anticipation, I love this. So let's say that we're not spending time together. How do we carve that time out? What would be the first steps in that?

Again it's different depending on where your relationship is, right? Some people have already a very strong relationship and they just need to start. I would say start building a routine. That would be my number one thing is start building a routine. Like you have dinner, you go for a walk, you do a sauna.

You, like you, you have this routine where it just flows into time to spending together. Try and look at your schedules and the things that you do and the commonalities and see how can we be doing this together rather than doing it apart. And that's, and like working out, like that's a simple one.

You're like, you're sweating your body, and you smell each other, the pheromones going on are crazy and it's it helps you connect with your partner. So beautiful. There's lots of ways to do it. Awesome. I love this. So we're spending more time together. Yep. This is decreasing our stress.

This is increasing our overall wellness. What other benefits are we getting from this? I know you mentioned sleep, you've mentioned a couple of other things. How else does this physically affect us when we have this positive relationship? All right, so before we get into that, if I can, I wanna, and then I don't wanna get too much into like anatomy 1 0 1, but I think it's important to understand how the body works and some of the things that we're gonna be talking about that you can utilize so that you can better.

Not that I like the word manipulate, but you can manipulate your body, right? Like you can make your body do things that you want it to do when you want it to do it, but you have to understand how it works and what it looks like. So we're gonna go into a couple things that just from a physiological point of view we're gonna weave through this whole, whole conversation, but you have to understand the terminology.

So the first thing we're gonna be talking about is something called interception. And interception is simply this. It is the ability for you to sense what is going on inside your body and to be able to really understand and feel all the different parts of your body. And so you hear, stories of women who have like amazing hour long, orgasms, right?

And these are masters at Interoception. They are amazing at being able to focus their energy and. And and spread that energy throughout their entire body and knowing what's going on inside of you. Okay. And the other one is called ception, and that is the sense of being able to sense things outside of your body and your physical realm.

And for this today's discussion, we're gonna just talk about the five senses and how that can help your external session your external reception. When you increase your external reception, you can then chan channel that to your interoception and be able to have more knowledge of what's going on inside your body.

The other thing, you take what's around you and you utilize it to change what's within you. I like where this is headed. Correct. Next is I want, I would love to have people change their thought process of how their body works in the endocrine system. Okay? I want you to think of your body as the most amazing.

Compound pharmaceutical lab that has ever been created. Our bodies have the ability to produce the most amazing compounds that can change how we feel. Our pain tolerance. You wanna pain medication, don't go to Tylenol. Figure out how to release your endorphins. If you want more energy, figure out how to increase your dopamine so that your epinephrine goes up and you have more energy, you wanna be able to go to sleep.

Don't go take melatonin. Figure out how you can trigger your body to create more melatonin that you can do it naturally. In fact, many of the pharmaceutical drugs that we take today, like. For antidepressants are already just playing off the pharmaceutical pharmacology that we have in our body and maximizing it.

So really take advantage of your endocrine system and understand it because all of the hormones If they are outta balance in our body, that's when like our libido goes down and that's when we're tired and we don't sleep as well and our stress goes up. All of those things are modulated by our hormones and our endocrine system.

Last but not least, I promise, but this is super important to you guys, is your autonomic nervous system really understanding your autonomic nervous system. Now that is essentially. Your system that is handling everything that you don't have to think about. So your heart beating, your stomach, digesting all of the functions in your body that you don't have time to think about, nor do you want to, but they need to work.

Now, the automatic autonomic nervous system has two arms. One is the sympathetic nervous system, which I hate the name, and most scientists do as well because it's not sympathetic at all. Okay? They don't know why they got named that way. It's incorrectly named. The sympathetic nervous system. The only primary purpose of that is to, if you are getting chased by a tiger or predator, that is the system that takes over.

It's the fight or fight system. Its main job is to get your heart racing to vaso dilate all of your arteries except I'm sorry, all of your arteries to your legs, but to vaso dilate all of your other arteries. So that includes your libido, everybody, right? So it, and your glucose, your cortisol goes up, your oxygen goes up, your heart rate goes up, your respiration goes up, and that everything else in your parasympathetic nervous system.

Gets turned off. So what's in your parasympathetic nervous system? Everything that we want to have more of. We wanna have better digestion, right? I would assume everybody who wants to lose weight and or gain muscle, it depends on your digestion, right? So if you have constipation, if you're bloated, if you've got gas, it's because your digestive system is not properly functioning.

Very often it's because you're operating most days in the sympathetic nervous system and your digestive system's turned off, your immune system gets turned off. So it's not out there looking for cancer cells. It's not out there looking for senescent cells or infections, and it's. It's on high alert in case you get bit by the tiger, but it's not looking for anything to rest and repair.

Okay? The other thing is you're certainly not making babies, and you have no interest in making babies if you're in the sympathetic nervous system, right? And so most people, unfortunately today, because we have this perceived stress, none of us have tigers. Most of us don't have tigers chasing us. We have this thing called a perceived stress, and we put it upon ourselves and we force our body to operate in this sympathetic nervous system most of the time.

And so you gain weight because you have cortisol and you have increase in glucose, you have increase in insulin, so you can't lose weight, right? And so getting out of this sympathetic nervous system is key to our health, to our longevity, to our. Sex life to our immune system. It's really, it's key for everything.

And today we're gonna talk about how you have the control, you have the tool to be able to get out of sympathetic and get into parasympathetic at any time. Beautiful. So let's just jump right into that tool. So now that we know exactly what we need, what we want, how do we go from sympathetic to parasympathetic?

This is, I wasn't around when they were developing the human body, and so I wasn't there. But this, I am so glad that they gave us this tool. It's a tool that we carry around with us at all times. It's something that each and every single one of us, this very second can actually turn on and utilize to change from sympathetic to parasympathetic.

I know of. Please, most of your clients know it, and it's as simple as breathing. The art of being able to breathe is is what can control your sympathetic to your parasympathetic. In fact, it is part of your autonomic nervous system, so you don't have to think about breathing right. But you can stop yourself.

It is the only function in the autonomic nervous system that you can control, that you can consciously control. And and I believe that they gave us that as a tool, whoever gave us that as a tool. Because that is a way that we can control our auto autonomic nervous system now, amazing. I know like the heart, you can't stop beating, right?

But you can hold your breath, you can control it. And did you know that we breathe about 20,000 times a day? So you have that many opportunities every single day to either force your body into sympathetic or parasympathetic mode, and each one of those will affect what, how you sleep, how stressed you are, and if you get sick.

One simple thing. So how do we use breathing? Obviously we can think about our breath. We can or not think about our breath. That's kinda the cool thing about breath is it happens whether you think about it or not, but Got it. If we're wanting to make it a more conscious effort, if we're wanting to have all of these benefits, what do we need to



So with breathing first of all, finding a learning about how to breathe correctly is probably your first step, right? There's a fantastic book by James Nester that it's called Breathe. There are a few other books out there, but that's the one that I typically recommend. And it's a fantastic book that teaches you all about why you wanna breathe or how you wanna breathe, and you.

Ideally wanna breathe through your nose, always in through your nose. It hydrates, it cleans the air, it hydrates it, and it also bonus, it produces something called nitric oxide. For anybody out there, nitric oxide is a vasodilator. So that's very important if you want to increase your cardiovascular health all over your body.

So breathing through your nose is super important. The other thing is learning different types of breathing techniques from box breathing to kundalini breathing, to cy cyclic hyperventilation breathing, or the Wim H method. All of those different types of breathing techniques will come in handy depending on whether you want to get into the synthetic mode or you wanna get out of it, and to be able to control that at any time.

Another thing, just a side note about breathing, a benefit of breathing. And this is how it comes into intimacy and biohacking as well, is that when you breathe through your nose, you're actually activating two things. You're activating your lungs, but you're also activating your oldest sense, which is smell.

And smell was most scientists believe our first sense it was created. And the goal of smelling is to identify noxious gases that could kill us and to find a mate. So please have that sink in like a primary. Millions of years, our nose has been built to find mates. Now, you may have found your mate and liked your mate because of how they looked or how they sound.

But you also have to like how they smell and that smell is incredible. So you have this ability to take incense, not just through your nose. I don't know if you know this, but you can smell through your mouth and your eyes as well. You have olfactory cells in all of those areas and it has, that's new information.

Yes, I know. And there's actually 350 genomes that out of two 20,000. 350 active genomes for smell 1000 for smell total. So we have an, a very acute sense of smell, similar to a dog. A lot of people think we don't have as, as strong a smell as a dog. We actually do. And the night, the wonderful thing about smell is you have a direct access to your hypothalamus.

Your amygdala and your cortex. And once it sends, and it's the quickest of all the senses, so it can go directly into your brain and then shoot out and then go to your body. So it is key for creating new memories. It's key for inducing emotions. Hormones and a ton. A ton more like we could do a whole series, like for a month of podcasts just on the sense of smell.

So that's just a quick thing, right? So utilize that and think about how you can use that in your intimacy. So we're gonna give you some ideas on that. Let's start with some of the tools for your toolkit. What can you do to increase your ability to breathe, but also increase, let's say, let's start with interoception, the ability to look inward.

One of the things that I would recommend is a yoga practice. Yoga is probably one of the, one of the oldest techniques, and yoga is primary purpose is meditation. It is the art of looking inward with movement involved, and Yoga is includes breath. You're doing a lot of inhaling and exhaling as you should but you're also really aware of all of your muscles, your fascia, your structures, your body, you're be able to control and really increase your interoception.

Not to mention from an intimacy point of view, it helps with your stability, your flexibility, your balance, your strength, all of the things that are really important. You have a very vibrant, intimate life. Next thing I would say is massage. Massage is a fantastic way to connect with your partner.

It gives physical touch. And when I say massage, like just a massage, not like a, not, we're not talking like a sexual massage. We're just talking massage. That is a great way for you to get to know your body, for your partner, to get to know your body. And just that physical touch will increase your serotonin, your dopamine, your oxytocin, your connection to each other, and.

Increase that with smell put on lavender or frankincense or mer, which is really helpful in decreasing pain as well. And use that time together to connect, increase your dopamine and decrease your pain. So it's like a, it's a, it's an all, it's a three fur really, I think massages. We've got breath, we've got yoga, we've got massage, all the things, breath, yoga, massage.

Another great one to use is hot and cold. We do a lot. I sauna pretty much every single day. I'm signing at least six times a week. It helps with your cardiovascular system. It helps with detoxification. But I also make a point to. Most days I'm starting with my partner. And so it's another time that we get to spend together.

We get to connect, we get to talk not to mention that we're naked and sweating. That's always I think a positive. And we use smell in that as well. So we use a lot of eucalyptus and peppermint. Eucalyptus and peppermint scientifically has shown that it opens up your brain and activates it.

Activates it and wakes it up. So if you're at all tired, ever take some peppermint, some eucalyptus, smell it and it will help you think more clearly. Then after the sauna, we have a cold plunge right next to it and we jump in the cold plunge, which is another dopamine rush for about four hours. Out of all of the things to increase your dopamine, Any type of cold therapy, whether it's your hands, putting it into ice, cold water, splashing cold water on your face, taking a cold shower or if you have access to a cold plunge doing that, that will increase your dopamine up to 40% and it will sustain it for about four hours.

So this is usually something that we're doing at around seven or eight o'clock at night. It activates our vagus nerve, which actually helps us get a good night's sleep, reduces our stress, and allows us to like really. Be in the moment with each other because I think a lot of people they fo they have a hard time turning off their day, they have a hard time turning off their mind and really being present with each other. And that cold plunge, it definitely makes you feel present, that's for sure. You almost can't think about anything else. So how cold does it have to be and how long do you have to do it to get these benefits? So if you're gonna go into an actual cold plunge it doesn't have to be that cold.

58 degrees is the cutoff point of getting that dopamine rush. I wouldn't go too cold. I wouldn't go probably under 40 degrees. I have done 38 degrees before and oh, that was too much. And as you do it more, you have to do it longer to be able to get the same results. That's just how the body worked.

But even just. For less than a minute you're gonna get some of those dopamine brushes from it. From what I've heard, you want to go until you have at least overcome the gasp for reflex. So where you, when you first get that cold water on you guys, you're gonna, and you're gonna get that. Yeah.

Really everything tightens up and then you wanna at least stay there until you can relax. For some people, I would highly recommend getting down, getting the Whim H app. And he has a lot of breathing exercises, shows you how to get into it because it is an art and it is some, and if you do it three times every.

Client of mine, I just say, just do it three times. And after three times they're like, I love this. Thank you for forcing me to do it three times. And if you do it three times, you will love it. Brilliant. So what is a cold plunge like? Do you have a, is it like a hot tub that's got cold water or what are you using?

So you can use all different types of things. Like my house in Italy, I have a chill pod that's an insulated built for it. Here at my house in Minnesota. I have when you go to the physical. Trainer's office and they've got that stainless steel tub with a little whirlpool action that they use for ice bath or hot bath. I have that for my ice plunge here. So there's all different kinds of options and some people just use their bathtub. Some people take a cold shower. It's about activating especially on your hands, and your face will give you the most bang for your buck if you're looking to activate your vagus nerve and your parasympathetic nervous system.

Hands and face. Good to know. Hands and face. Yep. So then, all right, you guys, so we've covered a lot of things here. We've talked about breath, we've talked about yoga, we've talked about massage, hot, cold, smell, all these different things. How does all of this, like what are some of the steps or some of the habits that we can take away from today to.

Make this a consistent thing in our lives. We all know consistency is the most important thing in anything that we do. So how do we be consistent with this stuff? And what could we start with if we're doing none of these things? What would be maybe one takeaway from today that we should start? I think I love for a load of questions.

Yeah, that is, I'm wonder so first I think just knowledge. Just having the knowledge of it is the most important. Once you have knowledge, then all of a sudden action becomes easier because you understand the why behind it, at least in my eyes. I like, I don't like being told what to do. I like to be told why, and then I make a choice.

And then start learning more about it. And reading that book, I would highly recommend also getting some tape to sleep with so that you know that you're sleeping through your, you're breathing through your nose when you sleep. That is like critical. And then it'll also start training your nose to be able to breathe better.

What if you have a deviated septum asking for a friend? No, it's me. I have a deviated septum and I cannot breathe through the left side of my nose. I've even had the surgery, the whole thing. I have tried to fix this and adjust. Can't be done. But you can still breathe through your nose, right? I can, but it's about 30% of the normal oxygen level that I should be getting.

Okay, so this is a fun fact. There are two parts of your body that are made out of a very special part of muscle that expands, and it is the private regions of both male and female has this and the nose. So the nose, the more you use it, the more you breathe through it. This muscle will act this cavity.

Will expand the more you use it. And so when I first started breathing through my nose, I was exactly the same. I was like, I feel like I am just, I'm really struggling to get as much oxygen as I need. But then after a few weeks of doing it, you, that muscle will a there that will actually expand. Your cavity will expand and your ability to inhale will expand.

So it's just about using it and your body will adapt. Fascinating. That's good to know. Use it or you lose it. That's awesome. A little. There you go. Okay, gals and ladies and gentlemen, that was awesome. Thank you so much, Tonya. This was absolutely enlightening in so many ways, so much interesting information.

Like she said, the first step is to learn and then to do take something stuck out to you today. If it felt like all of the things stuck out, don't be overwhelmed by it. Start small. Start with something you can do today. What was one of the things that stuck out to you from today's episode? I would love to know send me a message on Instagram or Facebook or wherever, or just comment in the habits and humor Facebook group.

What was your top takeaway from today? And then do it. Start actually doing the thing and do it. Like she's saying, she does it six outta seven days or whatever. You want to be as consistent as possible. Consistent does not mean a hundred percent of the time. This is what a lot of people struggle with is, oh, I can't do it a hundred percent of the time, so I won't do it at all.

Listen, as long as you're on days outnumber your off days, you're being consistent. So just try to do something today that will increase whatever it is that stuck out to you today that you need more of. Maybe you need more of that parasympathetic time. Maybe you need more time with your partner. Maybe you need more of that deep intermit intimate connection in Interoception x interoception, whatever it was that stuck out to you today.

I highly encourage you to take some action and get consistent with it. If you need help with forming these habits, you know where to find me as @suzibhabits on any social media platform. Tonya, how do we find you? How do people reach out to you and learn more from you? They can reach me at the imperfect Biohacker is my, i is my Instagram but also email as well.

So is my email. I do. Biohacking retreats and health retreats, longevity retreats in my home in Italy, and also sailing retreats as well. We do couples and some longevity retreats sailing too. Amazing. That's awesome. I love it. So cool. So I hope you guys all got a ton of value out of that today.

I know I did. That was fascinating information and I sincerely hope that all of you will take what you learned today and actually put it into action. That is the whole point of this show is come to laugh, stay to learn, choose to live. At this point, you need to choose what you're going to do about, and I highly encourage you to take the top takeaway from today's episode and put it into your life.

Turn it into a habit, and keep it forever, and watch how those benefits keep coming for you. Habits are so incredibly powerful. Thanks you guys for being here today. If you would like to join the live q and a session after these podcast episodes every single week, we have these guests on here live, and we do a live q and a right after the recording.

So if you would like to join us for the live recording, if you're not able to be here today, wherever you're catching this, come to And you're able to sign up to receive reminders of when the show is live. So and you can sign up to receive those reminders.

You can come and join us every single Tuesday live at 2:00 PM Pacific Time, 3:00 PM Eastern, and get to know these guests. So those of you that are here right now, go ahead and stay on the line. Those of you that are catching this on a replay or something like that, please join us on a future Tuesday so that you can have these conversations.

And of course, you can absolutely reach out with questions to Tonya in the Habits and Humor Facebook group, or to her personal at , the imperfect biohacker gmail or on Instagram. Thank you so much for being here, Tonya. Those of you that are live with us, go ahead and stay with us.

The rest of you, we will catch you next time right here on Habits and Humor.

 I'll wrap up today with some fantastic news. It's that time again, time for another free challenge. Our free Healthy Habit Challenges help you achieve massive results with simple, everyday actions. Whether you want to lose weight or feel great, this challenge is for you. It's quick, it's simple, and it's free.

So what have you got to lose? Suffer, maybe a few pounds. Find details in the Habits and Humor Facebook group or head to to join for free today. Let's kickstart your journey toward a healthier, happier you. I'm Suzi B, and this is Habits and humor. Come to laugh. Stay to learn.

Choose to live. I'll see you in that next challenge.