1
00:00:00,000 --> 00:00:02,640
You have your buffer day and your
free day, and what that really does

2
00:00:02,640 --> 00:00:08,045
is it makes you prioritize your life
and set time aside for what matters.

3
00:00:08,522 --> 00:00:09,212
dallas-burnett_49_04-14-2026_152159:
Hey, everybody.

4
00:00:09,212 --> 00:00:10,982
We're talking to Tracy Gaping today.

5
00:00:10,982 --> 00:00:12,452
What an amazing guy.

6
00:00:12,512 --> 00:00:17,475
He's a recovering urologist, turned
founder of Peak Launch and Precision

7
00:00:17,475 --> 00:00:22,545
Performance Medicine has some incredible
stories about facing his own mortality on

8
00:00:22,635 --> 00:00:28,980
a routine physical, walking away from a.
17 year surgical career at nearly 50 to

9
00:00:28,980 --> 00:00:34,500
self-fund a brand new path making family
his number one priority while helping high

10
00:00:34,500 --> 00:00:37,410
performance leaders reclaim their edge.

11
00:00:37,470 --> 00:00:38,850
He's a great new friend of mine.

12
00:00:38,850 --> 00:00:42,570
You don't want to miss this
incredible conversation.

13
00:00:44,370 --> 00:00:46,860
Welcome to the last 10%.

14
00:00:47,280 --> 00:00:51,840
Your host, Dallas Burnett, dives
into incredible conversations that

15
00:00:51,840 --> 00:00:53,970
will inspire you to finish well.

16
00:00:54,355 --> 00:00:56,480
And finish strong, strong.

17
00:00:57,085 --> 00:01:02,605
Listen as guests share their journeys and
valuable advice on living in the last 10%.

18
00:01:03,325 --> 00:01:07,975
you are a leader, a coach, a business
owner, or someone looking to level

19
00:01:07,975 --> 00:01:10,735
up, you are in the right place.

20
00:01:10,795 --> 00:01:16,105
Remember, you can give 90% effort and
make it a long way, but it's finding

21
00:01:16,105 --> 00:01:18,295
out how to unlock the last 10%.

22
00:01:18,590 --> 00:01:23,360
That makes all the difference in your
life, your relationships, and your work.

23
00:01:24,080 --> 00:01:25,340
Now, here's Dallas.

24
00:01:27,525 --> 00:01:29,205
welcome, welcome.

25
00:01:30,045 --> 00:01:34,155
I'm Dallas Burnett, sitting in
my 1905 Koch Brothers barber

26
00:01:34,155 --> 00:01:37,125
chair in Thrive Studios.

27
00:01:37,485 --> 00:01:42,705
But more importantly, today we have a
great guest, TEDx speaker, bestselling

28
00:01:42,705 --> 00:01:48,386
author of Mail 2.0, the founder of
Peak Launch , who helps leaders feel

29
00:01:48,386 --> 00:01:53,546
better, live better, and lead better
with precision performance medicine.

30
00:01:53,546 --> 00:01:55,226
Welcome to the show, Tracy Gaan.

31
00:01:55,251 --> 00:01:56,066
Tracy Gapin: Oh, thanks so much.

32
00:01:56,066 --> 00:01:56,711
Good to be here with you today.

33
00:01:57,791 --> 00:01:58,451
Dallas Burnett: Ah, man.

34
00:01:58,451 --> 00:01:59,501
It is been, it's exciting.

35
00:01:59,501 --> 00:02:01,421
I was looking and we were
talking before the show.

36
00:02:01,421 --> 00:02:05,411
I'm just excited to get into this because
you have, you've had such an interesting

37
00:02:05,411 --> 00:02:08,891
career, and not only that, but you've
had a pivot and some different things,

38
00:02:08,891 --> 00:02:12,221
and so you are just, you're applying
your expertise all over the place.

39
00:02:12,221 --> 00:02:12,641
So I'd love

40
00:02:12,656 --> 00:02:12,926
Tracy Gapin: Yeah.

41
00:02:13,091 --> 00:02:16,726
Dallas Burnett: love for you to share
with our listeners how you got, you

42
00:02:16,726 --> 00:02:20,686
went into medicine, you were, you went
into surgery, what got you involved in

43
00:02:20,686 --> 00:02:22,066
medicine, and how did you get to that

44
00:02:22,366 --> 00:02:22,966
Tracy Gapin: Oh my gosh.

45
00:02:22,966 --> 00:02:23,116
Yeah.

46
00:02:23,116 --> 00:02:25,936
You know, I, I knew ever since I
was a kid, like fourth grade, I

47
00:02:25,936 --> 00:02:28,606
knew I was gonna be a doctor and,
uh, you know, my mom was a nurse.

48
00:02:28,606 --> 00:02:31,696
That probably has something to do with
it, but I was really fascinated with

49
00:02:31,696 --> 00:02:33,916
anatomy, biology at a very early age.

50
00:02:33,916 --> 00:02:35,416
And so I knew I was gonna be a doctor.

51
00:02:35,956 --> 00:02:40,006
And when I went to medical school, you
go through all your surgical rotations,

52
00:02:40,056 --> 00:02:42,946
your, Rotations in the hospital and
I had no idea what I wanted to do.

53
00:02:44,106 --> 00:02:45,726
In medicine, but I knew I was a surgeon.

54
00:02:45,936 --> 00:02:47,796
I knew I had a surgeon mentality.

55
00:02:47,796 --> 00:02:51,246
And as you go through the different
rotations, you know, men's health

56
00:02:51,246 --> 00:02:53,076
and urology really stuck to me.

57
00:02:53,136 --> 00:02:57,536
And so I ended up pursuing urology
and I was, very fortunate to have

58
00:02:57,536 --> 00:03:00,756
a, 25 year career in urology.

59
00:03:01,206 --> 00:03:02,016
Dallas Burnett: Wow.

60
00:03:02,431 --> 00:03:04,831
Tracy Gapin: you know, robotic surgery,
treating prostate cancer, men's

61
00:03:04,831 --> 00:03:09,401
health, really, you know, focused on,
optimizing lives on a daily basis.

62
00:03:09,401 --> 00:03:11,576
And, it was very
rewarding until it wasn't.

63
00:03:12,581 --> 00:03:17,051
So about halfway through that career,
I hit a wall where like a lot of

64
00:03:17,051 --> 00:03:19,211
other doctors, I was burned out.

65
00:03:19,511 --> 00:03:20,411
I was in poor health.

66
00:03:20,411 --> 00:03:22,061
I was about 30 pounds overweight.

67
00:03:22,061 --> 00:03:23,321
I wasn't sleeping well.

68
00:03:23,321 --> 00:03:27,491
I felt like crap, and I wasn't taking
care of myself because I was honestly

69
00:03:27,821 --> 00:03:31,271
so focused on my patients, on my,
on my career, my practice that I was

70
00:03:31,271 --> 00:03:33,251
neglecting my own health, my own self.

71
00:03:34,236 --> 00:03:39,296
And, my wife and I had a son on
the way, and so I, was, nudged.

72
00:03:39,296 --> 00:03:43,706
I was urged to go get my first physical
and doctors are terrible patients.

73
00:03:43,826 --> 00:03:45,746
And so I went for my first physical ever.

74
00:03:45,746 --> 00:03:46,796
I'm 40 years old.

75
00:03:47,006 --> 00:03:47,966
This was now I'm age.

76
00:03:48,026 --> 00:03:49,946
I'm dating myself here
almost 14 years ago.

77
00:03:50,666 --> 00:03:54,896
And I go for this physical and I see
this, concierge doctor here in town.

78
00:03:55,921 --> 00:03:59,521
Colleague of mine, and it was a very
eye-opening, vulnerable moment to be

79
00:03:59,521 --> 00:04:02,791
sitting there on that exam table, wearing
one of those thin little paper gowns that

80
00:04:02,791 --> 00:04:05,396
barely cover some, some really important
real estate if you know what I mean.

81
00:04:06,116 --> 00:04:06,446
Right.

82
00:04:06,451 --> 00:04:09,116
And, and I'm sitting there and
his only answer for me was that

83
00:04:09,116 --> 00:04:10,076
I needed to be on a statin.

84
00:04:11,166 --> 00:04:12,096
and that's all he wanted.

85
00:04:12,096 --> 00:04:14,616
He said, you need to lose some weight,
exercise, and I'm gonna put you on statin.

86
00:04:15,336 --> 00:04:18,486
And here I am, like not knowing
much about what I needed.

87
00:04:18,486 --> 00:04:20,376
Other than that, it was
gotta be more than that.

88
00:04:20,376 --> 00:04:21,336
It was supposed to be more than that.

89
00:04:21,366 --> 00:04:24,091
and I didn't know what the answer was,
but I knew that wasn't quite enough.

90
00:04:24,141 --> 00:04:25,941
and so that got me
going down rabbit holes.

91
00:04:26,146 --> 00:04:29,116
I went back to school and I started
educating myself on epigenetics,

92
00:04:29,116 --> 00:04:31,796
which is, the science of how your
environment affects your, the way

93
00:04:31,796 --> 00:04:35,286
your body works, studying functional
medicine hormones, peptides, and

94
00:04:35,286 --> 00:04:36,486
really the science of longevity.

95
00:04:36,536 --> 00:04:39,541
and I was able to, regain my own health.

96
00:04:39,691 --> 00:04:42,891
I found, a path forward that I
actually felt passionate about.

97
00:04:43,371 --> 00:04:46,891
I actually, realized that
I wasn't just burned out.

98
00:04:46,891 --> 00:04:50,251
I was really ready to have a very
innovative, different approach.

99
00:04:51,246 --> 00:04:53,886
And, traditional medicine at this
point, I suddenly had this eye-opening

100
00:04:53,886 --> 00:04:57,816
moment Dallas, where I realized that
our healthcare system is so focused on

101
00:04:57,816 --> 00:05:01,596
treating disease and symptoms and illness
and, here's a, here's your next pill.

102
00:05:02,376 --> 00:05:06,156
And I, I really, found my purpose
and passion in life through

103
00:05:06,156 --> 00:05:07,296
my own personal experience.

104
00:05:07,296 --> 00:05:10,296
And that is to really change
the way we approach executive

105
00:05:10,296 --> 00:05:11,766
health, men's health performance.

106
00:05:11,766 --> 00:05:15,766
and that's how I really, made the
pivot from traditional surgery.

107
00:05:15,831 --> 00:05:21,201
From urology into precision performance
medicine and, um, you know, now here

108
00:05:21,201 --> 00:05:25,431
I am after, 1200 plus clients now,
in GAP Institute, now peak launch.

109
00:05:25,791 --> 00:05:29,231
I've really, created what I call the
operating system for precision performance

110
00:05:29,231 --> 00:05:32,801
medicine, which is not treating disease
or illness or symptoms, but knowing

111
00:05:32,801 --> 00:05:35,171
what I needed back then 14 years ago.

112
00:05:35,171 --> 00:05:39,071
That's what most leaders, high performers,
entrepreneurs, founders, they need.

113
00:05:39,371 --> 00:05:42,441
It's, how do I. Improve my energy
and my focus and my drive so that

114
00:05:42,441 --> 00:05:46,071
I can perform better today and
be the leader that I need to be.

115
00:05:46,071 --> 00:05:47,631
And so it really, it
changed everything for me.

116
00:05:47,631 --> 00:05:48,956
This one moment there with that doctor.

117
00:05:50,166 --> 00:05:52,386
Dallas Burnett: That's amazing
and I think that's a great story.

118
00:05:52,386 --> 00:05:54,656
I'm, we'll get into more of
that in, in a second too,

119
00:05:54,686 --> 00:05:55,406
'cause I wanna talk about that.

120
00:05:55,406 --> 00:05:58,286
But it, it's very interesting 'cause
I think there's, I think there's

121
00:05:58,286 --> 00:06:02,456
a lot of people in a conversation
today that feel like the system, the

122
00:06:02,456 --> 00:06:05,906
healthcare system is a bit broken
and you kind of summed it up there.

123
00:06:05,906 --> 00:06:06,641
It's like it.

124
00:06:06,886 --> 00:06:10,156
It's, you go to the doctor and you feel
like you're just getting prescribed,

125
00:06:10,271 --> 00:06:10,481
Tracy Gapin: Yeah.

126
00:06:10,486 --> 00:06:13,096
Dallas Burnett: but it's prescription
of some type of a pill, and

127
00:06:13,096 --> 00:06:14,506
then it goes to another pill.

128
00:06:14,506 --> 00:06:17,506
And then by the time, you know, you're
in your sixties or seventies, you've

129
00:06:17,506 --> 00:06:20,266
got 10 pills, and you're like, I
don't even know what I'm taking now.

130
00:06:20,266 --> 00:06:22,636
And then the pills are acting with
the pills and it's just like, it's,

131
00:06:22,636 --> 00:06:27,326
it just seems like there's a. better
way, and it seems like you feel

132
00:06:27,326 --> 00:06:28,556
like you've kind of stumbled on it.

133
00:06:28,736 --> 00:06:31,136
I would love to know
like what is your, what?

134
00:06:31,136 --> 00:06:34,676
Why do you think, and this is a
more philosophical, but why do you

135
00:06:34,676 --> 00:06:36,576
think we've gotten as a system?

136
00:06:36,626 --> 00:06:39,176
why has the healthcare system
gotten to that point where you go

137
00:06:39,176 --> 00:06:41,306
to the doctor and you just feel like
you're getting prescribed medicine?

138
00:06:41,306 --> 00:06:42,146
Do you have any thoughts on

139
00:06:42,246 --> 00:06:42,811
Tracy Gapin: Yeah, I do.

140
00:06:42,811 --> 00:06:45,671
our system is controlled
by insurance companies.

141
00:06:45,671 --> 00:06:47,891
It's controlled by, big
pharma in a sense as well.

142
00:06:47,941 --> 00:06:51,391
and I'm not saying it's nec saying it's
necessarily intentional, but doctors

143
00:06:51,391 --> 00:06:53,941
get compensated based on volume now.

144
00:06:53,941 --> 00:06:54,416
It is simply.

145
00:06:54,781 --> 00:06:57,661
A volume game where you have
to do all this documentation

146
00:06:57,661 --> 00:06:59,041
and reimbursement gets cut.

147
00:06:59,041 --> 00:07:02,581
and Medicare and insurance companies
control how doctors get paid.

148
00:07:02,581 --> 00:07:05,131
It's one of the few industries
where you're actually controlled.

149
00:07:05,131 --> 00:07:07,531
You know how much you make, your
revenue is controlled by someone else.

150
00:07:07,531 --> 00:07:10,231
And so, um, what doctors
do to make up for that?

151
00:07:10,231 --> 00:07:12,001
is they replace it with volume.

152
00:07:12,511 --> 00:07:16,781
Next thing you know, you are a rat on
a wheel trying to go faster and faster.

153
00:07:16,781 --> 00:07:20,511
And now, if you're in my practice,
back in my urology career in

154
00:07:20,511 --> 00:07:22,251
Dallas, I had six minutes with you.

155
00:07:22,676 --> 00:07:25,306
I had six minutes to do all I have
to do, and there's not much that

156
00:07:25,306 --> 00:07:26,626
I can do in six minutes, right?

157
00:07:27,196 --> 00:07:31,606
And so what happens is it becomes
easy just to dispense a prescription

158
00:07:31,606 --> 00:07:33,976
medication to get you out the
door and move on to the next one.

159
00:07:34,336 --> 00:07:36,736
There's no focus on lifestyle.

160
00:07:36,736 --> 00:07:38,026
There's no focus on performance.

161
00:07:38,026 --> 00:07:39,676
There's no focus on diving deep.

162
00:07:39,676 --> 00:07:45,066
It's, you get very, narrow-minded in your
scope because you have limited time now

163
00:07:45,066 --> 00:07:46,446
because you're a route on that wheel.

164
00:07:46,596 --> 00:07:49,866
And it becomes an ugly, vicious cycle
where the ones who suffer other patients.

165
00:07:50,736 --> 00:07:52,146
Dallas Burnett: Hmm, that makes sense.

166
00:07:52,146 --> 00:07:56,106
And I definitely think that we, I think
everyone's experienced the same thing.

167
00:07:56,106 --> 00:07:57,366
You have, you feel awkward anyway.

168
00:07:57,366 --> 00:07:57,786
Go in there.

169
00:07:57,786 --> 00:08:02,016
You're in the gown, you're the paper gown,
and you feel like you leave sometimes

170
00:08:02,016 --> 00:08:05,451
with more questions than you have answers
when you experience that six minutes.

171
00:08:05,811 --> 00:08:06,531
Tracy Gapin: Exactly.

172
00:08:06,636 --> 00:08:07,506
Dallas Burnett: lacking, right.

173
00:08:07,506 --> 00:08:10,206
You know, you just come out and you're
like, I think, I mean, I've got a

174
00:08:10,206 --> 00:08:13,116
prescription, but I'm not sure I
understand what the real problem is.

175
00:08:13,116 --> 00:08:14,976
So I definitely have had that experience.

176
00:08:14,976 --> 00:08:15,696
So that's interesting.

177
00:08:15,696 --> 00:08:18,431
So now you took a, that's
a fairly large pivot.

178
00:08:18,431 --> 00:08:22,391
You're in surgery, you're doing
urology surgery on robotics.

179
00:08:22,391 --> 00:08:27,101
So this was just like, you know,
I mean this is advanced surgery

180
00:08:27,371 --> 00:08:27,731
Tracy Gapin: That's right.

181
00:08:27,791 --> 00:08:30,251
Dallas Burnett: doing at the time,
and so then you go and pivot.

182
00:08:30,461 --> 00:08:33,281
Did you have any colleagues
when you made that pivot?

183
00:08:34,076 --> 00:08:35,666
your colleagues like look at you like,

184
00:08:35,846 --> 00:08:36,746
Tracy Gapin: Oh my God,

185
00:08:36,926 --> 00:08:38,036
Dallas Burnett: we'll buy you a car or

186
00:08:38,156 --> 00:08:38,636
Tracy Gapin: right?

187
00:08:38,636 --> 00:08:39,326
Dallas Burnett: going through a midlife

188
00:08:39,506 --> 00:08:39,926
Tracy Gapin: Yeah.

189
00:08:39,926 --> 00:08:40,256
Right.

190
00:08:40,346 --> 00:08:40,466
Dallas Burnett: of

191
00:08:40,646 --> 00:08:41,006
Tracy Gapin: Yeah.

192
00:08:41,066 --> 00:08:42,566
Dallas Burnett: when you
went through that transition?

193
00:08:42,656 --> 00:08:43,526
Tracy Gapin: It's funny you say that.

194
00:08:43,556 --> 00:08:46,966
I was, treating prostate cancer,
kidney cancer, bladder cancer,

195
00:08:46,966 --> 00:08:50,116
like serious conditions every
day at high intensity career.

196
00:08:51,406 --> 00:08:55,906
Once I saw this path forward, once I found
my passion and really, honestly, what I

197
00:08:55,906 --> 00:09:01,936
was meant to do, like I realize now that
in my career in urology, I was one-to-one.

198
00:09:01,936 --> 00:09:04,546
I was in an exam room, in an
operating room with one client,

199
00:09:04,546 --> 00:09:05,986
one, one patient at the time.

200
00:09:06,376 --> 00:09:08,581
Now I can help serve millions of clients.

201
00:09:09,451 --> 00:09:12,091
It's the one to many approach
where I can really transform

202
00:09:12,391 --> 00:09:14,371
healthcare through that route.

203
00:09:14,371 --> 00:09:18,991
And so I, I really found my path forward
and once I saw that, once I learned a

204
00:09:18,991 --> 00:09:23,311
different way to approach it, I couldn't
unsee that and I couldn't go back and

205
00:09:23,311 --> 00:09:25,321
suddenly surgery felt, it was critical.

206
00:09:25,321 --> 00:09:28,051
I'm like, I'm saving lives one
at a time, but I felt like I

207
00:09:28,051 --> 00:09:29,281
was meant for something bigger.

208
00:09:29,281 --> 00:09:33,241
And so when I made this leap, my
colleagues thought I was batshit crazy.

209
00:09:33,241 --> 00:09:33,781
I'll be honest with you.

210
00:09:33,781 --> 00:09:35,011
They thought I was insane.

211
00:09:35,311 --> 00:09:36,391
They're like, whatcha doing?

212
00:09:36,396 --> 00:09:36,766
Because.

213
00:09:37,501 --> 00:09:40,531
I went from, you know, I was
making a, about seven figures

214
00:09:40,681 --> 00:09:41,971
to suddenly going down to zero.

215
00:09:41,971 --> 00:09:45,326
My first year, I started from
zero and from the ground up.

216
00:09:46,106 --> 00:09:47,336
But I had no other choice.

217
00:09:47,336 --> 00:09:51,296
I had to follow my heart, and now
I'm so glad I did because I now love,

218
00:09:51,776 --> 00:09:53,636
love, love what I do every single day.

219
00:09:53,636 --> 00:09:54,866
And I couldn't say that before.

220
00:09:54,926 --> 00:09:55,856
I certainly couldn't say that.

221
00:09:55,856 --> 00:09:57,211
And now I'm changing lives.

222
00:09:57,211 --> 00:09:58,141
I'm transforming healthcare.

223
00:09:58,141 --> 00:10:01,441
I get to have these fun conversations
where I'm reaching many millions of

224
00:10:01,441 --> 00:10:02,851
people that I couldn't otherwise reach.

225
00:10:03,031 --> 00:10:03,181
Yeah.

226
00:10:03,393 --> 00:10:03,933
Dallas Burnett: I love that.

227
00:10:03,933 --> 00:10:03,993
I

228
00:10:04,048 --> 00:10:04,398
Tracy Gapin: Again.

229
00:10:04,413 --> 00:10:04,833
Dallas Burnett: great story.

230
00:10:04,893 --> 00:10:08,283
'cause I think you definitely know
that you're passionate about something

231
00:10:08,403 --> 00:10:13,378
when in spite of your colleagues or
friends, maybe family, they're like.

232
00:10:13,938 --> 00:10:15,108
You're insane.

233
00:10:15,108 --> 00:10:15,858
What are you doing?

234
00:10:15,858 --> 00:10:19,778
And the money, because look, I mean
it's, being a surgeon and curing

235
00:10:19,778 --> 00:10:23,678
cancers and operating on that, it's huge
money and you were doing really well.

236
00:10:23,678 --> 00:10:27,428
So having the faith to step
out and say, Hey, this.

237
00:10:27,428 --> 00:10:30,338
I think that shows, obviously you are very
passionate about, so that's really cool.

238
00:10:30,388 --> 00:10:31,143
I think that leaders.

239
00:10:31,918 --> 00:10:34,648
There's so many things that you've
said that's already peaking people's

240
00:10:34,648 --> 00:10:37,708
interest because we've got leaders
that are going through transitions and

241
00:10:37,708 --> 00:10:41,188
pivots and trying to figure out their
passions and it's very encouraging them,

242
00:10:41,188 --> 00:10:44,888
I know for you to say, Hey, I took the
jump off the diving board in the deep

243
00:10:44,888 --> 00:10:47,228
end and a and the water feels fine.

244
00:10:47,228 --> 00:10:50,828
So, uh, I think that's really encouraging,
but I think it's also a huge thing

245
00:10:50,828 --> 00:10:52,298
that you're kind of unpacking because.

246
00:10:53,288 --> 00:10:56,803
I think for leaders, you're on one,
you're always looking for an edge, right?

247
00:10:56,803 --> 00:10:57,853
You're always looking for an edge.

248
00:10:57,853 --> 00:11:00,478
'cause you're always, you're in
shark infested waters, right?

249
00:11:00,478 --> 00:11:02,368
And you're trying to,
you're trying to win.

250
00:11:02,668 --> 00:11:06,448
And so whether you're leading a team,
whether you're leading an organization,

251
00:11:06,448 --> 00:11:09,068
whether you're starting a startup,
a venture fund is startup, or you're

252
00:11:09,068 --> 00:11:13,838
bootstrapping, you need energy, you need
creativity, you need peak performance.

253
00:11:13,838 --> 00:11:17,378
And so you hear a lot of things
online and I think there's.

254
00:11:18,158 --> 00:11:22,238
A lot of things that are great and
a lot of things that may not be so

255
00:11:22,253 --> 00:11:22,643
Tracy Gapin: Yeah.

256
00:11:22,808 --> 00:11:23,048
Dallas Burnett: so

257
00:11:23,273 --> 00:11:23,573
Tracy Gapin: Yep.

258
00:11:23,596 --> 00:11:26,296
Dallas Burnett: stiff through all that, I
think a lot of leaders feel like they're

259
00:11:26,466 --> 00:11:29,856
with understanding, what's the best

260
00:11:29,986 --> 00:11:30,336
Tracy Gapin: Right.

261
00:11:30,336 --> 00:11:30,346
Yeah.

262
00:11:30,726 --> 00:11:32,936
Dallas Burnett: especially
for them, as an individual.

263
00:11:32,976 --> 00:11:33,326
Tracy Gapin: Right.

264
00:11:33,536 --> 00:11:38,936
Dallas Burnett: I'd love to hear like,
what are some of the biggest that you see

265
00:11:39,056 --> 00:11:42,396
leaders making as it relates to their own

266
00:11:42,771 --> 00:11:43,521
Tracy Gapin: Yeah.

267
00:11:43,610 --> 00:11:45,530
Yeah, so I, I look at it as
three different categories.

268
00:11:45,530 --> 00:11:47,600
The first is fundamentals versus hacks.

269
00:11:47,960 --> 00:11:50,030
What I mean by this is there's
a lot of noise out there, right?

270
00:11:50,030 --> 00:11:53,000
The space of longevity has become such
a popular buzzword, and people are

271
00:11:53,000 --> 00:11:57,380
talking about all these magic hacks,
like, um, these different toys and

272
00:11:57,380 --> 00:12:01,400
peptides and gadgets and cryo and red
light and sauna, and PMF, and all these

273
00:12:01,400 --> 00:12:05,090
different cool things that have their
time in place and those context that's so

274
00:12:05,090 --> 00:12:07,400
important, but they miss the fundamentals.

275
00:12:07,460 --> 00:12:11,150
If they miss focusing on optimizing
your sleep and your gut health,

276
00:12:11,150 --> 00:12:14,270
your microbiome, we could talk
about your hormones, your fitness,

277
00:12:14,270 --> 00:12:16,820
toxins in your environment, the
nutrition, the food you're eating

278
00:12:16,870 --> 00:12:18,250
and what's right for your body.

279
00:12:18,310 --> 00:12:22,285
And so I, I think that a lot of
people think about the frosting first.

280
00:12:23,500 --> 00:12:25,270
When you gotta bake the cake
first, you know you have the

281
00:12:25,270 --> 00:12:26,260
key ingredients of your cake,

282
00:12:26,426 --> 00:12:27,536
dallas-burnett_49_04-14-2026_152159:
Uh, yeah.

283
00:12:27,610 --> 00:12:28,510
Tracy Gapin: doesn't rise, right?

284
00:12:28,930 --> 00:12:29,650
I think of it the same

285
00:12:29,666 --> 00:12:30,176
dallas-burnett_49_04-14-2026_152159: Yeah.

286
00:12:30,190 --> 00:12:32,500
Tracy Gapin: this stuff where
it's nutrition, it's sleep, it's

287
00:12:32,500 --> 00:12:35,080
hormones, it's gut health, it's
blood sugar control, et cetera.

288
00:12:35,470 --> 00:12:37,960
Then when you've done all
that work, heavy lifting.

289
00:12:38,185 --> 00:12:41,215
The fundamentals of the foundation,
then you could introduce the

290
00:12:41,215 --> 00:12:43,675
awesome peptides that may help
and all these other biohacks.

291
00:12:44,155 --> 00:12:46,195
Most people have that in
reverse, and that's the problem

292
00:12:46,195 --> 00:12:47,065
that I see a lot of times.

293
00:12:47,965 --> 00:12:48,535
The second one is

294
00:12:48,561 --> 00:12:48,781
dallas-burnett_49_04-14-2026_152159: Hmm.

295
00:12:48,925 --> 00:12:49,525
Tracy Gapin: versus noise.

296
00:12:49,525 --> 00:12:50,005
I call it.

297
00:12:50,065 --> 00:12:52,855
You know, signal is, what do you need
to get your body to work the right way?

298
00:12:52,945 --> 00:12:56,335
And that's hormones, the nutrition
that's right for your genetics.

299
00:12:56,575 --> 00:13:00,475
Optimizing micronutrient levels, getting
the right fitness, clearing toxins.

300
00:13:01,135 --> 00:13:03,355
then there's a lot of noise that
gets in the way of that as well.

301
00:13:03,355 --> 00:13:07,615
Noise as in like gut issues,
microbiome issues, excess cortisol.

302
00:13:08,470 --> 00:13:08,920
S hormone,

303
00:13:09,156 --> 00:13:09,276
dallas-burnett_49_04-14-2026_152159: Hmm.

304
00:13:09,340 --> 00:13:12,170
Tracy Gapin: lot of other, issues,
blood sugar, imbalance, all these

305
00:13:12,170 --> 00:13:15,650
things that can affect the signal when
you know people are trying to lose

306
00:13:15,650 --> 00:13:17,960
weight and they can't understand why
everything they're doing in the gym's

307
00:13:17,960 --> 00:13:20,030
not paying off, it may very well be

308
00:13:20,121 --> 00:13:20,541
dallas-burnett_49_04-14-2026_152159: Hmm.

309
00:13:20,930 --> 00:13:21,620
Tracy Gapin: getting in the way.

310
00:13:21,620 --> 00:13:24,800
You don't even realize it can't tell
how many people I've seen where the

311
00:13:24,800 --> 00:13:28,790
issue is actually in their gut or issues
in poor quality sleep, and they don't

312
00:13:28,790 --> 00:13:32,390
even realize that this noise is getting
in the way of the signals and that's

313
00:13:32,390 --> 00:13:33,095
why they're not seeing the results.

314
00:13:33,695 --> 00:13:34,475
So that's the second one.

315
00:13:34,475 --> 00:13:36,395
The third one is stress versus recovery.

316
00:13:36,395 --> 00:13:37,505
You know, this is like resilience.

317
00:13:37,505 --> 00:13:39,155
We look at, stress.

318
00:13:39,155 --> 00:13:40,625
People talk about, oh, stress is bad.

319
00:13:40,625 --> 00:13:42,005
Stress is not necessarily bad.

320
00:13:42,005 --> 00:13:43,475
It's the balance that you need.

321
00:13:43,475 --> 00:13:47,315
Recovery as well, you know,
training, working out is stress.

322
00:13:47,315 --> 00:13:49,115
You need that stress
to build muscle, right?

323
00:13:49,835 --> 00:13:52,115
in fact, you're not building
muscle when you're training.

324
00:13:52,475 --> 00:13:55,295
You build muscle, when you're recovering,
when you're sleeping, when you're

325
00:13:55,591 --> 00:13:55,811
dallas-burnett_49_04-14-2026_152159: Hmm.

326
00:13:55,925 --> 00:13:57,785
Tracy Gapin: and that's when your
muscles get bigger and stronger.

327
00:13:58,205 --> 00:14:00,545
A lot of people miss that
and they're in go mode.

328
00:14:01,380 --> 00:14:02,070
how to execute.

329
00:14:02,070 --> 00:14:02,910
They know how to perform.

330
00:14:02,910 --> 00:14:05,560
And leaders, visionaries,
entrepreneurs are so good with

331
00:14:05,560 --> 00:14:07,720
this, but do you ever turn it off?

332
00:14:07,720 --> 00:14:10,000
Do you ever allow your
body to repair and recover?

333
00:14:10,000 --> 00:14:12,880
And so often that imbalance,
you lose resilience, and that's

334
00:14:12,880 --> 00:14:13,990
really a big problem as well.

335
00:14:14,290 --> 00:14:16,900
These are the key things that
I think are really at play.

336
00:14:17,350 --> 00:14:19,420
It's not that you're
missing some magic peptide.

337
00:14:19,420 --> 00:14:21,655
I love peptides, don't get me wrong, but

338
00:14:21,796 --> 00:14:22,546
dallas-burnett_49_04-14-2026_152159: Yeah.

339
00:14:23,080 --> 00:14:25,870
Tracy Gapin: the nuance of what
your body needs that's getting lost.

340
00:14:25,873 --> 00:14:27,399
dallas-burnett_49_04-14-2026_152159:
I think it makes sense because

341
00:14:27,399 --> 00:14:30,609
what you're saying is ultimately
there's always gonna be a fad.

342
00:14:30,609 --> 00:14:32,169
There's always gonna be
something new coming out.

343
00:14:32,169 --> 00:14:37,139
There's always gonna be some new, whatever
pill or formula drink or whatever it is.

344
00:14:37,449 --> 00:14:38,739
the problem is that if we.

345
00:14:39,249 --> 00:14:42,249
If you miss the basics, like you
said, the fundamentals, if you're

346
00:14:42,249 --> 00:14:44,829
not getting to sleep, you don't have
the hormones Right, you don't have

347
00:14:45,069 --> 00:14:47,679
the gut health, then it's so big.

348
00:14:47,679 --> 00:14:51,739
Those are so impactful that taking
the little, last little bit is

349
00:14:51,739 --> 00:14:53,959
not gonna really make that big
of a difference as those things.

350
00:14:53,959 --> 00:14:54,559
Is that right.

351
00:14:54,873 --> 00:14:55,353
Tracy Gapin: Yeah, absolutely.

352
00:14:55,353 --> 00:14:58,913
it's about context of, there are,
there's a time and place for everything.

353
00:14:58,943 --> 00:15:02,123
There are peptides that I love that
are amazing, that are very powerful

354
00:15:02,123 --> 00:15:03,923
molecules in the right context.

355
00:15:04,733 --> 00:15:05,903
But if your blood

356
00:15:06,019 --> 00:15:06,099
dallas-burnett_49_04-14-2026_152159: Hmm.

357
00:15:06,203 --> 00:15:08,903
Tracy Gapin: adequate, you know, for
example, GLP ones, there's a lot of

358
00:15:08,903 --> 00:15:12,843
talk and noise If you, over the last
several years about GLP ones and

359
00:15:12,843 --> 00:15:17,133
these peptides are, Are very powerful
for weight loss, for fat burning.

360
00:15:17,163 --> 00:15:18,483
They help control blood sugar.

361
00:15:18,603 --> 00:15:21,363
They help control satiety,
hunger mechanisms in your brain.

362
00:15:22,203 --> 00:15:23,283
powerful for weight loss.

363
00:15:23,613 --> 00:15:27,153
However, if you're not eating right,
if you're not eating enough protein,

364
00:15:27,153 --> 00:15:30,423
too many carbs, if you're not training,
if you're not sleeping well, if

365
00:15:30,479 --> 00:15:30,699
dallas-burnett_49_04-14-2026_152159: Mm.

366
00:15:30,753 --> 00:15:33,843
Tracy Gapin: proper nutrients,
then they may actually be

367
00:15:33,843 --> 00:15:34,863
more harm than good for you.

368
00:15:35,553 --> 00:15:38,673
That's the nuance of understanding
when and how do you use them.

369
00:15:38,673 --> 00:15:41,233
And that's where I think that,
precision performance medicine is

370
00:15:41,233 --> 00:15:45,653
understand that there, there's a real
nuance in science behind it I think

371
00:15:45,653 --> 00:15:48,293
there's a lot of influencers out there
that, that are missing that point.

372
00:15:48,315 --> 00:15:49,965
dallas-burnett_49_04-14-2026_152159:
that's just great advice because I

373
00:15:49,965 --> 00:15:52,335
think they are, you know, whe whether
you're talking about peptides, when

374
00:15:52,335 --> 00:15:55,395
you're talking about GLP, all those
things where we're losing weight.

375
00:15:55,395 --> 00:15:59,385
we focus on one metric and I think
that's a problem if you are just focused

376
00:15:59,385 --> 00:16:03,315
on weight, like, okay, I wanna see
the scale dick, go down five pounds.

377
00:16:03,735 --> 00:16:05,505
Then while that's good.

378
00:16:05,965 --> 00:16:10,135
You can do that one way and it not
be good for you long term, or you

379
00:16:10,135 --> 00:16:13,225
can do it another way and or, be
more holistic in your approach.

380
00:16:13,225 --> 00:16:14,185
And that's the result.

381
00:16:14,185 --> 00:16:18,115
I kind of feel like, it's if you focus on
profit in your business or on your team

382
00:16:18,295 --> 00:16:22,225
and that's the only metric you focus on,
then that's kind of like, that should be

383
00:16:22,225 --> 00:16:25,015
the outcome of a well run business, right.

384
00:16:25,015 --> 00:16:28,225
It's like, it's what we produce,
but if we don't just focus on that.

385
00:16:28,225 --> 00:16:29,665
So I, I, think that's the same thing.

386
00:16:30,075 --> 00:16:32,545
if you've worked with many,
many different leaders.

387
00:16:32,930 --> 00:16:38,120
High, you know, I mean, huge caliber
people, Hollywood, you know, actors and

388
00:16:38,120 --> 00:16:41,210
famous P folks, athletes, pro athletes.

389
00:16:41,590 --> 00:16:44,335
what are some recovery
routines that you find to be.

390
00:16:45,020 --> 00:16:47,540
Because we talked about you, you
mentioned stress versus recovery.

391
00:16:47,540 --> 00:16:48,290
We talked about that.

392
00:16:48,290 --> 00:16:50,870
We've talked about that quite a few
times on this is very important.

393
00:16:50,870 --> 00:16:53,870
The difference like is stress
is not necessarily bad, it's

394
00:16:53,870 --> 00:16:55,010
stress without recovery.

395
00:16:55,130 --> 00:16:55,940
Just like you said.

396
00:16:56,240 --> 00:16:59,540
What are some of the top recovery
techniques that you see to be

397
00:16:59,540 --> 00:17:05,550
so, uh, just fulfilling giving to
people, especially in leadership.

398
00:17:05,594 --> 00:17:08,084
Tracy Gapin: think one of the
most underappreciated aspects of

399
00:17:08,084 --> 00:17:10,274
our health and recovery is sleep.

400
00:17:10,814 --> 00:17:14,744
And most leaders undervalue sleep.

401
00:17:14,744 --> 00:17:16,514
And, the phrase I'll sleep when I'm dead.

402
00:17:16,754 --> 00:17:19,334
Well, that actually promotes that right?

403
00:17:21,900 --> 00:17:23,095
dallas-burnett_49_04-14-2026_152159:
You'll sleep sooner than you think.

404
00:17:23,095 --> 00:17:23,375
Right.

405
00:17:23,864 --> 00:17:27,104
Tracy Gapin: And so, you know when
you have poor quality, so I'll talk

406
00:17:27,104 --> 00:17:29,594
about quality in just a moment, but
when you have poor quality sleep,

407
00:17:29,594 --> 00:17:33,044
what that does is it turns off hormone
production, especially growth hormone

408
00:17:33,044 --> 00:17:34,544
testosterone and other key hormones.

409
00:17:35,354 --> 00:17:39,344
It raises blood sugar levels, it raises
cortisol or stress hormone, which raises

410
00:17:39,344 --> 00:17:41,054
blood sugar, which makes you store fat.

411
00:17:41,084 --> 00:17:44,564
Makes impossible to build muscle,
affects neurotransmitters in your brain.

412
00:17:44,844 --> 00:17:46,974
it alters metabolism,
it alters immune system.

413
00:17:46,974 --> 00:17:47,184
So.

414
00:17:47,364 --> 00:17:50,604
There's a lot of downstream
negative consequences by simply

415
00:17:50,604 --> 00:17:53,484
neglecting your sleep when you're

416
00:17:53,530 --> 00:17:53,980
dallas-burnett_49_04-14-2026_152159: Hmm.

417
00:17:54,024 --> 00:17:56,064
Tracy Gapin: Again, sleep is
when you're gonna build muscle.

418
00:17:56,064 --> 00:17:58,794
That's when you're going to have
the best ability to increase

419
00:17:58,794 --> 00:18:00,084
metabolism and burn fat.

420
00:18:00,084 --> 00:18:04,014
And it helps, the brain has this, what's
called the glymphatic system, which

421
00:18:04,014 --> 00:18:07,734
is how your brain basically clears
the trash, cellular debris, okay?

422
00:18:07,734 --> 00:18:09,894
Clear cellular, debris that.

423
00:18:10,239 --> 00:18:11,679
Your brain needs every night.

424
00:18:12,099 --> 00:18:14,199
When you don't get enough sleep,
you're actually depriving your brain

425
00:18:14,199 --> 00:18:16,089
of that, and that can actually promote.

426
00:18:16,089 --> 00:18:18,129
There's been studies that show that
it may actually promote long-term

427
00:18:18,129 --> 00:18:21,549
to cognitive decline in Alzheimer's
disease, and so sleep is so

428
00:18:21,625 --> 00:18:21,705
dallas-burnett_49_04-14-2026_152159: Hmm.

429
00:18:21,909 --> 00:18:24,039
Tracy Gapin: So when it comes
to recovery, one of the most

430
00:18:24,039 --> 00:18:26,619
important things people can do is
optimize and focus on their sleep.

431
00:18:27,709 --> 00:18:31,579
I think of five quick tips I like
to give for sleep hygiene, they call

432
00:18:31,579 --> 00:18:33,889
it, which is, what do you do, those
two hours before you go to bed?

433
00:18:34,319 --> 00:18:37,229
first of all, no food or drink for at
least three hours before you go to bed.

434
00:18:37,629 --> 00:18:40,419
but if you need to take a sip with
your pills, that's okay, but in, in

435
00:18:40,419 --> 00:18:42,999
general, you wanna avoid any food
or drink for those last three hours.

436
00:18:43,479 --> 00:18:46,539
But five things in those two hours
before bed, you can read a book.

437
00:18:46,539 --> 00:18:50,649
This is the best time to read a book and
not a Kindle, but an actual paper book.

438
00:18:51,459 --> 00:18:52,329
time to journal.

439
00:18:52,719 --> 00:18:55,419
So, so important to document gratitude.

440
00:18:56,139 --> 00:18:57,609
Document, what are you grateful for?

441
00:18:57,609 --> 00:18:58,419
What are you thankful for?

442
00:18:58,419 --> 00:18:59,679
What did you accomplish today?

443
00:18:59,679 --> 00:19:01,809
And also your goals of what do
you wanna accomplish tomorrow?

444
00:19:01,809 --> 00:19:01,989
Right?

445
00:19:01,989 --> 00:19:03,159
Journaling is so, so important.

446
00:19:03,159 --> 00:19:04,509
The best time to do is right before bed.

447
00:19:05,139 --> 00:19:05,769
Third time.

448
00:19:05,829 --> 00:19:08,379
A third thing you could do
right now is you can meditate.

449
00:19:08,379 --> 00:19:11,859
Mindfulness, breathing exercise is such
an incredibly powerful way to turn the

450
00:19:11,859 --> 00:19:16,354
body off and get you in the state of
mind and, relaxation state for sleep.

451
00:19:16,734 --> 00:19:17,954
Number four, sauna.

452
00:19:18,709 --> 00:19:20,449
People always ask, well,
when should I do sauna?

453
00:19:20,449 --> 00:19:22,639
A great time to do saunas
just before you go to bed.

454
00:19:22,639 --> 00:19:25,219
The heat is very, very
powerful for promoting.

455
00:19:25,409 --> 00:19:27,569
it, it's a reflex where it
actually stimulates you, but

456
00:19:27,569 --> 00:19:29,959
then it actually brings you back
down to where the parasympathetic

457
00:19:29,959 --> 00:19:31,489
response is great for sleep.

458
00:19:31,489 --> 00:19:34,069
sauna's number four, and
you know what the fifth

459
00:19:34,205 --> 00:19:34,425
dallas-burnett_49_04-14-2026_152159: Wow.

460
00:19:34,489 --> 00:19:36,859
Tracy Gapin: the best way to get
your body and mind ready for sleep.

461
00:19:37,459 --> 00:19:38,119
And that's sex.

462
00:19:38,839 --> 00:19:39,049
Okay.

463
00:19:40,414 --> 00:19:42,564
So I am sex every night
before you go to bed.

464
00:19:42,874 --> 00:19:42,994
very

465
00:19:43,265 --> 00:19:43,485
dallas-burnett_49_04-14-2026_152159: Wow.

466
00:19:43,504 --> 00:19:45,184
Tracy Gapin: five things,
great ways that you can do.

467
00:19:45,274 --> 00:19:47,824
Obviously I didn't mention blue light,
I didn't mention your phone, I didn't

468
00:19:47,824 --> 00:19:49,564
mention scrolling on Twitter, Instagram.

469
00:19:49,600 --> 00:19:49,800
dallas-burnett_49_04-14-2026_152159: Yeah.

470
00:19:49,922 --> 00:19:51,242
Tracy Gapin: those five things
are great things that you

471
00:19:51,242 --> 00:19:52,742
can do, that you can instill.

472
00:19:52,742 --> 00:19:55,412
These are the only five things I'm allowed
to do in those two hours before you go

473
00:19:55,412 --> 00:19:56,732
to bed, and that'll really be helpful.

474
00:19:57,132 --> 00:19:58,662
finally, I'll give you, Dallas is.

475
00:19:59,347 --> 00:20:00,067
you can measure it.

476
00:20:00,187 --> 00:20:02,947
So people talk about recovery
and I work with a lot of

477
00:20:02,947 --> 00:20:04,507
leaders who will say, I'm fine.

478
00:20:04,507 --> 00:20:05,227
I'm not stress.

479
00:20:05,227 --> 00:20:06,277
Stress doesn't affect me.

480
00:20:06,277 --> 00:20:07,117
It's the next guy.

481
00:20:07,117 --> 00:20:09,757
And we're not just talking
about psychological stress.

482
00:20:09,757 --> 00:20:11,917
We're, and when we talk about
recovery, people say, yeah, I'm fine.

483
00:20:11,917 --> 00:20:12,337
I'm recovered.

484
00:20:12,337 --> 00:20:12,907
I feel good.

485
00:20:13,387 --> 00:20:14,587
Well, I say, let's measure it.

486
00:20:14,587 --> 00:20:15,167
Let's track it.

487
00:20:15,307 --> 00:20:19,007
So in, in my approach, the third step,
test design track, the third step is

488
00:20:19,007 --> 00:20:20,117
track where we're gonna measure it.

489
00:20:20,867 --> 00:20:24,287
can measure a metric called heart rate
variability, HRV, and a lot of people

490
00:20:24,287 --> 00:20:27,677
have heard of this, but there's a specific
way that you should be measuring it.

491
00:20:27,677 --> 00:20:28,607
Heart rate variability.

492
00:20:28,607 --> 00:20:30,857
You can track it with, you
know, I'm wearing an R ring,

493
00:20:30,857 --> 00:20:31,997
which is great for sleep, but.

494
00:20:32,622 --> 00:20:36,012
RV you're measuring at 24 7 is
not very helpful because there's a

495
00:20:36,012 --> 00:20:37,632
lot of noise involved in that low.

496
00:20:37,842 --> 00:20:42,312
So if I do a heavy workout today versus a
light workout tomorrow, that HRV number's

497
00:20:42,312 --> 00:20:45,222
gonna look very different because during
the day my activity was different.

498
00:20:45,942 --> 00:20:46,782
But if you measure

499
00:20:46,928 --> 00:20:47,008
dallas-burnett_49_04-14-2026_152159: Hmm.

500
00:20:47,082 --> 00:20:50,082
Tracy Gapin: heart rate variability in
the morning with a chest strap first

501
00:20:50,082 --> 00:20:53,832
thing in the morning when you wake up,
now you're in a arrested state, you're in

502
00:20:53,832 --> 00:20:57,972
the same condition every day, and now you
can compare apples to apples and actually

503
00:20:57,972 --> 00:21:00,282
understand what your HRV is every day.

504
00:21:00,492 --> 00:21:00,792
Okay.

505
00:21:01,763 --> 00:21:01,883
dallas-burnett_49_04-14-2026_152159: Hmm.

506
00:21:01,917 --> 00:21:04,447
Tracy Gapin: for the listener who has,
isn't familiar with it, heart rate

507
00:21:04,447 --> 00:21:08,317
variability is a metric that's really
a surrogate, a measure of your internal

508
00:21:08,317 --> 00:21:13,147
stress levels, your the balance of your
nervous system, it should be very high.

509
00:21:13,147 --> 00:21:16,417
You want your heart rate variability to
be very high and consistent over time.

510
00:21:17,337 --> 00:21:19,737
it drops down, it's a
sign that you're stressed.

511
00:21:19,737 --> 00:21:22,757
You're either, suffering from
poor sleep or you're over

512
00:21:22,757 --> 00:21:24,047
training is a big one I see.

513
00:21:24,527 --> 00:21:28,987
Or it's from alcohol or eating the wrong
foods or toxins or, hormone deficiencies.

514
00:21:28,987 --> 00:21:32,077
A lot of different things that
can cause low heart variability.

515
00:21:32,467 --> 00:21:38,197
But now when you see HRV
of 54, 52, 53, 50, 37.

516
00:21:39,987 --> 00:21:40,617
What's wrong?

517
00:21:40,617 --> 00:21:41,997
What's happened, what did I do?

518
00:21:42,267 --> 00:21:47,037
And you can learn from that and understand
what's causing that poor recovery state.

519
00:21:47,517 --> 00:21:50,247
And now you can really start to understand
what do I gotta do to improve it?

520
00:21:50,247 --> 00:21:52,797
That's the key because a lot of people
don't even, unless you're tracking, you

521
00:21:52,797 --> 00:21:54,267
don't even realize how far off you may be.

522
00:21:54,515 --> 00:21:55,475
dallas-burnett_49_04-14-2026_152159:
Oh my gosh.

523
00:21:55,475 --> 00:21:59,775
You know, That's so, that is so true
because I, just personal experience.

524
00:21:59,775 --> 00:22:03,715
So as it relates to sleep, I'd gotten
to a place, a couple years ago where.

525
00:22:04,645 --> 00:22:08,245
I was waking up like constantly at night.

526
00:22:08,305 --> 00:22:11,875
Just if the air conditioning
turned on, if my wife rolled over,

527
00:22:11,925 --> 00:22:13,425
if the car, it was a car drive.

528
00:22:13,425 --> 00:22:15,975
I was never, I was sleeping all night.

529
00:22:15,975 --> 00:22:18,945
I was getting hours, but I wasn't
getting quality and so I was like

530
00:22:18,975 --> 00:22:21,405
frustrated 'cause I was getting
up every day and I was exhausted.

531
00:22:21,435 --> 00:22:22,335
Like I was exhausted.

532
00:22:22,335 --> 00:22:25,275
I sleep, it didn't matter if I
slept four hours or eight hours,

533
00:22:25,335 --> 00:22:26,985
10 hours, I was getting exhausted.

534
00:22:27,435 --> 00:22:28,215
And so then.

535
00:22:28,720 --> 00:22:31,210
I was reading on something and
so I don't know what happened.

536
00:22:31,210 --> 00:22:33,280
I was reading some blog or whatever,
and so all of a sudden this

537
00:22:33,280 --> 00:22:34,540
thing comes up about magnesium.

538
00:22:35,560 --> 00:22:37,600
I never had, like, I never
even thought about magnesium.

539
00:22:37,600 --> 00:22:39,310
I'll take supplements, different
things like that, but here and there,

540
00:22:39,310 --> 00:22:42,170
but I never thought about magnesium
and it said, helps you get better,

541
00:22:42,200 --> 00:22:43,610
deeper sleep, puts you in deeper.

542
00:22:43,640 --> 00:22:45,230
I was like, well, I'll try it out.

543
00:22:46,220 --> 00:22:47,270
Oh my gosh.

544
00:22:47,510 --> 00:22:49,940
Like it was un, it was almost instant.

545
00:22:50,485 --> 00:22:53,005
Because I was never getting
into a deeper sleep.

546
00:22:53,005 --> 00:22:56,605
I started taking magnesium and
it was like instant that night.

547
00:22:56,605 --> 00:22:58,735
Like that night I get
to bed, what do you do?

548
00:22:58,735 --> 00:23:01,525
That's like that instant, that
night I had the best sleep.

549
00:23:01,525 --> 00:23:04,135
I woke up, I was like, I haven't
felt this good in like, and so

550
00:23:04,135 --> 00:23:05,515
I had not realized, well see.

551
00:23:05,515 --> 00:23:08,215
It's like you said, because I
wasn't tracking it, I just had this

552
00:23:08,215 --> 00:23:11,185
general malaise and it had been
getting worse over a period of time,

553
00:23:11,365 --> 00:23:12,505
but because I wasn't tracking it.

554
00:23:12,900 --> 00:23:17,190
I didn't even know until I was to a point
where I'm like completely exhausted.

555
00:23:17,370 --> 00:23:20,830
I'm like, this, I'm falling apart
here, missing stuff, wanting,

556
00:23:20,830 --> 00:23:21,700
not wanting to get outta it.

557
00:23:21,700 --> 00:23:24,050
That's just totally not my, personality.

558
00:23:24,050 --> 00:23:27,170
And then all of a sudden I start taking
magnesium and it's like, boom, I'm, back.

559
00:23:27,410 --> 00:23:30,470
But if I had been tracking, like
you said, if I'm tracking recovery.

560
00:23:31,205 --> 00:23:35,555
I would've known way sooner that
my numbers were way off, and then

561
00:23:35,555 --> 00:23:36,875
I could have said, what's going on?

562
00:23:36,905 --> 00:23:38,795
You know, like, why am
I not like whatever?

563
00:23:38,795 --> 00:23:41,505
Because I'm, I've got a baseline
that I can compare against.

564
00:23:41,505 --> 00:23:45,325
I had no baseline, so it wasn't until
I got, a bad, like in a bad way.

565
00:23:45,625 --> 00:23:46,285
so I love that.

566
00:23:46,285 --> 00:23:48,715
Now you said you wear it, you
would have a chest punch, so you

567
00:23:48,715 --> 00:23:51,595
actually literally strap on like
this chest monitor in the morning

568
00:23:51,595 --> 00:23:53,785
that's gonna tell you your HRV score.

569
00:23:53,989 --> 00:23:56,959
Tracy Gapin: of great straps out there
for H rv and I love Aura for Sleep.

570
00:23:56,959 --> 00:24:00,599
We'll talk about sleep in a sec. But, for
H RV heart variability, there's one called

571
00:24:00,599 --> 00:24:02,789
the Morpheus, which is what I recommend.

572
00:24:02,789 --> 00:24:05,369
It has a great app that, that
on your phone that you can use.

573
00:24:05,719 --> 00:24:07,199
and Polar makes one called.

574
00:24:07,439 --> 00:24:09,239
The polar H 10 strap a little older.

575
00:24:09,269 --> 00:24:12,839
with that one, you need to combine
with the elite HRV app on your phone

576
00:24:12,839 --> 00:24:15,959
so it doesn't have a great app to
track, you put it on in the morning.

577
00:24:15,959 --> 00:24:18,569
And what I recommend first thing in the
morning, you wake up, sit on the couch,

578
00:24:18,569 --> 00:24:21,449
you be drinking your coffee if you need
to, you could be journaling, whatever

579
00:24:21,449 --> 00:24:22,589
you gotta do for your morning routine.

580
00:24:23,129 --> 00:24:26,189
And it takes two and a half minutes
to get a scan done, a reading done.

581
00:24:26,399 --> 00:24:26,609
Okay?

582
00:24:26,609 --> 00:24:28,859
In two and a half minutes, you'll get your
heart variability, and then you're done.

583
00:24:28,889 --> 00:24:29,459
You take it off.

584
00:24:29,459 --> 00:24:30,779
Now you, you're good for the day.

585
00:24:30,779 --> 00:24:31,919
And then tomorrow you could do the same.

586
00:24:32,704 --> 00:24:36,594
So that's how I recommend tracking
HRV to see, again, apples to apples

587
00:24:36,594 --> 00:24:38,784
one day to the next for sleep.

588
00:24:39,144 --> 00:24:40,104
There are a lot of devices out there.

589
00:24:40,104 --> 00:24:42,324
I personally find r to
be the most accurate.

590
00:24:42,354 --> 00:24:44,304
nothing's a hundred percent, but
it's as close as you can get.

591
00:24:45,114 --> 00:24:48,834
And what I find a lot similar to the story
you shared Dallas, is I had a can, one

592
00:24:48,834 --> 00:24:50,784
of my clients who told me he slept great.

593
00:24:50,784 --> 00:24:51,564
He's like, yeah, I sleep fine.

594
00:24:51,564 --> 00:24:52,884
I'm like, okay, well let's just, see.

595
00:24:52,884 --> 00:24:53,424
Let's just track it.

596
00:24:53,424 --> 00:24:53,904
Let's measure it.

597
00:24:53,904 --> 00:24:54,714
I'm big on data.

598
00:24:55,419 --> 00:24:56,019
And his

599
00:24:56,065 --> 00:24:56,635
dallas-burnett_49_04-14-2026_152159: Yeah.

600
00:24:56,709 --> 00:24:57,399
Tracy Gapin: that he slept.

601
00:24:57,399 --> 00:25:00,099
In fact, seven hours looked great, seven
hours, three minutes, looked awesome.

602
00:25:00,969 --> 00:25:03,579
Deep sleep is one of the key
restorative stages of sleep that

603
00:25:03,579 --> 00:25:04,629
we really care about, right?

604
00:25:04,629 --> 00:25:07,299
And you're supposed to get 60
minutes of deep sleep every night.

605
00:25:07,779 --> 00:25:11,914
And on this particular night, when Ken
got seven hours of total sleep, he only

606
00:25:11,914 --> 00:25:13,834
got one minute of deep sleep, one minute.

607
00:25:15,090 --> 00:25:15,310
dallas-burnett_49_04-14-2026_152159: Oh,

608
00:25:15,454 --> 00:25:15,874
Tracy Gapin: that's what.

609
00:25:16,205 --> 00:25:17,405
dallas-burnett_49_04-14-2026_152159:
I know what that feels like.

610
00:25:17,449 --> 00:25:17,959
Tracy Gapin: like crap.

611
00:25:17,959 --> 00:25:18,349
Exactly.

612
00:25:18,654 --> 00:25:21,109
and, but you would never know unless
you're tracking it That's why I'm

613
00:25:21,155 --> 00:25:21,545
dallas-burnett_49_04-14-2026_152159: No.

614
00:25:21,597 --> 00:25:24,267
Tracy Gapin: I'm really obsessed with
tracking data to know what's working

615
00:25:24,267 --> 00:25:26,127
and, where you gotta address your energy.

616
00:25:26,127 --> 00:25:30,087
Because with Ken, it wasn't just
improving the quantity of a sleep,

617
00:25:30,087 --> 00:25:32,757
it was specifically deep sleep, which
happens in the first half of the night,

618
00:25:32,757 --> 00:25:33,957
and that's a very different approach.

619
00:25:34,077 --> 00:25:34,227
Yeah,

620
00:25:35,233 --> 00:25:35,803
dallas-burnett_49_04-14-2026_152159: Hmm.

621
00:25:35,833 --> 00:25:38,323
So the deep sleep happens
on the first half.

622
00:25:38,547 --> 00:25:38,727
Tracy Gapin: that's

623
00:25:38,773 --> 00:25:39,853
dallas-burnett_49_04-14-2026_152159:
first half of the night is when

624
00:25:39,853 --> 00:25:40,993
you get most of your deep sleep.

625
00:25:41,173 --> 00:25:42,343
That man, okay, That's interesting.

626
00:25:42,343 --> 00:25:42,883
I didn't know that.

627
00:25:43,393 --> 00:25:43,783
All right.

628
00:25:43,833 --> 00:25:46,713
so I wanna talk a little bit
about this because you have.

629
00:25:48,003 --> 00:25:51,813
You have come, you we're a surgeon in
urology, but you, but now you work with

630
00:25:51,813 --> 00:25:55,138
all kinds of different leaders, but you
also you have very special, have a high

631
00:25:55,138 --> 00:25:57,628
specialization in males specifically.

632
00:25:57,628 --> 00:26:02,068
So let's, if you don't mind, just
for all the dudes out there, for all

633
00:26:02,068 --> 00:26:06,208
the male listeners of the last 10%,
which by the way, thank you guys for

634
00:26:06,208 --> 00:26:07,648
the last 10% that has been growing.

635
00:26:07,648 --> 00:26:10,168
We're now over 78 countries globally.

636
00:26:10,408 --> 00:26:11,788
So thank you for all the listeners.

637
00:26:12,198 --> 00:26:13,488
Just want to tell everybody, thank you.

638
00:26:13,488 --> 00:26:14,898
This been tuning in the last 10%.

639
00:26:14,898 --> 00:26:17,478
So this is for all the dudes out there.

640
00:26:17,568 --> 00:26:19,098
What do dudes need to be?

641
00:26:19,098 --> 00:26:22,668
Because there's all this stuff you see on
television like, you need to buy this, you

642
00:26:22,668 --> 00:26:24,798
know, these pills that take testosterone.

643
00:26:24,798 --> 00:26:26,088
You need to do this, you need that.

644
00:26:26,298 --> 00:26:27,648
But we see that, I mean, Right.

645
00:26:27,648 --> 00:26:31,598
now there's the epidemic in the US that,
fertility rates are falling And we're

646
00:26:31,598 --> 00:26:33,098
just seeing a lot of problems in the.

647
00:26:33,513 --> 00:26:34,983
With the dudes, with the males.

648
00:26:34,983 --> 00:26:39,633
So what advice would you give men, who
are not only leaders, but are also men?

649
00:26:39,633 --> 00:26:42,483
What should they be paying
attention to specifically?

650
00:26:42,647 --> 00:26:44,357
Tracy Gapin: shout out Kudo
to you and your podcast.

651
00:26:44,357 --> 00:26:45,077
Awesome podcast.

652
00:26:45,077 --> 00:26:47,267
You guys are doing a great job
there the last 10%, so great job.

653
00:26:47,913 --> 00:26:48,393
dallas-burnett_49_04-14-2026_152159:
Thank you.

654
00:26:48,527 --> 00:26:48,737
Tracy Gapin: yeah,

655
00:26:48,873 --> 00:26:48,883
dallas-burnett_49_04-14-2026_152159: you.

656
00:26:49,097 --> 00:26:50,357
Tracy Gapin: what men need to
know, I'm gonna give you the bad

657
00:26:50,357 --> 00:26:51,317
news first and then the good news.

658
00:26:51,317 --> 00:26:51,917
So bear with me.

659
00:26:51,917 --> 00:26:54,437
The bad news is, like you
said, fertility rates.

660
00:26:54,467 --> 00:26:57,257
a great study at Israel show that
fertility worldwide is about.

661
00:26:57,347 --> 00:27:01,547
50% lower than it was 20 years ago,
and it's getting worse every, year.

662
00:27:01,593 --> 00:27:02,343
dallas-burnett_49_04-14-2026_152159: Wow.

663
00:27:02,763 --> 00:27:03,213
Wow.

664
00:27:03,227 --> 00:27:05,057
Tracy Gapin: Similar decline
in testosterone levels.

665
00:27:05,462 --> 00:27:08,942
Three studies worldwide, one in the
us, two in Europe, all showed the

666
00:27:08,942 --> 00:27:10,382
same, all three showed the same thing.

667
00:27:11,672 --> 00:27:15,362
a 50% decline in free testosterone
over the last 20, 30 years.

668
00:27:15,362 --> 00:27:16,652
and it's declining every year.

669
00:27:17,102 --> 00:27:20,142
And, a lot of culprit, a lot of
explanations, reasons the biggest

670
00:27:20,142 --> 00:27:22,062
one are toxins in our environment.

671
00:27:22,062 --> 00:27:26,037
Chemicals, plastics, toxin, et
cetera, in our food, in our drinking

672
00:27:26,037 --> 00:27:27,717
water, in our personal care products.

673
00:27:28,087 --> 00:27:29,592
and so testosterone levels are plumbing.

674
00:27:30,772 --> 00:27:31,552
Now, why do we

675
00:27:31,708 --> 00:27:31,788
dallas-burnett_49_04-14-2026_152159: Hmm.

676
00:27:31,822 --> 00:27:32,572
Tracy Gapin: Why does that matter?

677
00:27:32,632 --> 00:27:36,382
Well, it's not just about sex,
not just about building muscle,

678
00:27:36,382 --> 00:27:37,372
not just about looking good.

679
00:27:38,152 --> 00:27:42,127
It's about brain Brain function focused.

680
00:27:42,127 --> 00:27:47,587
Mental acuity, concentration, metabolism,
blood sugar control are lipids.

681
00:27:47,797 --> 00:27:49,777
Men with lower testosterone
have increased.

682
00:27:49,777 --> 00:27:53,137
LDL, they have increased in
some cardiovascular disease.

683
00:27:54,367 --> 00:27:57,127
show that men with low
testosterone, this is very powerful.

684
00:27:57,127 --> 00:28:01,897
Here, Dallas with low testosterone
have a 30 to 50% increased risk

685
00:28:01,897 --> 00:28:04,057
of early cardiovascular mortality.

686
00:28:05,227 --> 00:28:06,037
Compared to men who

687
00:28:06,108 --> 00:28:06,398
dallas-burnett_49_04-14-2026_152159: Good.

688
00:28:06,847 --> 00:28:07,417
Tracy Gapin: testosterone.

689
00:28:07,837 --> 00:28:10,507
So we're not just talking about sex
and muscle and quality of life, we're

690
00:28:10,507 --> 00:28:13,927
talking about actual health benefits
of optimizing your testosterone,

691
00:28:13,927 --> 00:28:17,017
and that risk actually goes away
when you fix testosterone as well.

692
00:28:17,107 --> 00:28:18,367
Numerous studies have shown this.

693
00:28:19,087 --> 00:28:22,667
The fears around testosterone
are, false news if you will.

694
00:28:22,937 --> 00:28:26,327
Testosterone replacement therapy
does not cause prostate cancer.

695
00:28:26,657 --> 00:28:28,007
Unequivocally, I'm a urologist.

696
00:28:28,007 --> 00:28:31,817
25 year plus in urology does not
cause prostate cancer and testosterone

697
00:28:31,817 --> 00:28:35,267
replacement therapy does not cause heart
attacks, does not cause heart disease.

698
00:28:35,267 --> 00:28:36,557
It actually reduces that risk.

699
00:28:37,337 --> 00:28:42,037
Okay, so TRT is, in general, it's safe.

700
00:28:42,187 --> 00:28:45,682
It should be done only with a, under
the supervision of a physician for sure.

701
00:28:46,612 --> 00:28:48,502
but most of those
testosterone boosters out.

702
00:28:48,502 --> 00:28:50,212
that you could buy over the
counter, they're garbage.

703
00:28:50,212 --> 00:28:52,402
They're not gonna really make
an appreciable difference.

704
00:28:52,802 --> 00:28:53,927
lifestyle can help a little bit.

705
00:28:54,647 --> 00:28:57,137
So, lemme give you an example of
what I see guys always say, well,

706
00:28:57,167 --> 00:28:58,427
like, I'll just do the natural stuff.

707
00:28:58,427 --> 00:29:01,007
I'll just, you know, I'll, I'll
train, I'll, you know, some of the

708
00:29:01,007 --> 00:29:03,557
things you can do naturally are,
strength training, especially the

709
00:29:03,557 --> 00:29:06,617
big muscles like the quads and the
hamstring in the back and the core.

710
00:29:06,987 --> 00:29:12,227
improving nutrition, improving sleep
quality, reducing stress, clearing toxins.

711
00:29:12,227 --> 00:29:13,727
All these things can definitely help.

712
00:29:14,447 --> 00:29:18,317
what I find in my practice, again,
1200 plus clients now that we've

713
00:29:18,317 --> 00:29:21,737
been working with men will come
in 20 plus years in urology.

714
00:29:21,737 --> 00:29:22,727
I'll see this as well.

715
00:29:23,582 --> 00:29:28,712
Men will come in with a free testosterone
of 4, 5 consistently, and that number used

716
00:29:28,712 --> 00:29:31,742
to be like 20 for men to be optimized.

717
00:29:31,742 --> 00:29:34,532
Free testosterone should be
somewhere around 18, 20, maybe even

718
00:29:34,532 --> 00:29:38,822
as high as 25 for some men, but
call it 20 as our general target.

719
00:29:39,302 --> 00:29:42,662
Most men I see come in and there
are 3, 4, 5, maybe six or seven,

720
00:29:42,662 --> 00:29:43,502
eight, somewhere in there.

721
00:29:44,582 --> 00:29:48,452
You do all this natural stuff
for six months religiously.

722
00:29:48,812 --> 00:29:50,342
You're compliant every day.

723
00:29:50,342 --> 00:29:52,592
You have perfect lifestyle,
which no one's going to.

724
00:29:52,592 --> 00:29:53,882
Of course, life gets in the way,

725
00:29:54,213 --> 00:29:55,593
dallas-burnett_49_04-14-2026_152159:
Yeah, yeah,

726
00:29:55,652 --> 00:29:57,992
Tracy Gapin: social life and dates
with your wife, you know, et cetera.

727
00:29:58,893 --> 00:29:59,193
dallas-burnett_49_04-14-2026_152159: yeah.

728
00:29:59,342 --> 00:30:02,372
Tracy Gapin: say you are perfect
for six months, then that free

729
00:30:02,372 --> 00:30:04,262
tee of five may become 10.

730
00:30:05,402 --> 00:30:06,782
That's a hundred percent improvement.

731
00:30:07,712 --> 00:30:08,582
Yes, it

732
00:30:08,583 --> 00:30:08,973
dallas-burnett_49_04-14-2026_152159: hmm.

733
00:30:09,032 --> 00:30:09,662
Tracy Gapin: percent improvement.

734
00:30:10,292 --> 00:30:10,922
That's awesome.

735
00:30:10,922 --> 00:30:12,452
However, you're only half the way there.

736
00:30:12,452 --> 00:30:13,652
Again, you're at 10.

737
00:30:13,653 --> 00:30:14,248
dallas-burnett_49_04-14-2026_152159:
You only have it there.

738
00:30:14,552 --> 00:30:18,032
Tracy Gapin: most men
because they're so far.

739
00:30:19,577 --> 00:30:23,087
so far declined, so far diminished
from where they're supposed to be.

740
00:30:23,087 --> 00:30:23,897
They don't even realize it.

741
00:30:23,897 --> 00:30:24,527
You don't even feel it.

742
00:30:24,527 --> 00:30:27,167
It's such a gradual decline that you
don't even realize how far you are.

743
00:30:27,497 --> 00:30:30,077
This is why I'm a huge proponent
of the benefits of testosterone.

744
00:30:30,977 --> 00:30:31,847
Now, that's not all you need.

745
00:30:31,853 --> 00:30:31,933
dallas-burnett_49_04-14-2026_152159: Hmm.

746
00:30:32,027 --> 00:30:34,277
Tracy Gapin: I've seen men coming in
and they've been on testosterone and

747
00:30:34,277 --> 00:30:35,807
they're like, doc, I still feel like crap.

748
00:30:35,897 --> 00:30:37,067
That's just one piece of the

749
00:30:37,403 --> 00:30:37,483
dallas-burnett_49_04-14-2026_152159: Hmm.

750
00:30:37,757 --> 00:30:39,472
Tracy Gapin: one ingredient to
that cake we talked about earlier.

751
00:30:40,772 --> 00:30:44,992
But it's a critical hormone that most
men, don't necessarily recognize as low.

752
00:30:45,052 --> 00:30:47,512
So every man out there should get
your free testosterone level check,

753
00:30:47,512 --> 00:30:48,457
not total, but free testosterone.

754
00:30:49,305 --> 00:30:50,254
dallas-burnett_49_04-14-2026_152159:
Free testosterone.

755
00:30:50,254 --> 00:30:50,644
All right.

756
00:30:50,644 --> 00:30:51,814
That's great advice.

757
00:30:51,814 --> 00:30:52,504
Great advice.

758
00:30:52,504 --> 00:30:53,884
You heard it here last 10%.

759
00:30:53,884 --> 00:30:57,484
If you're a dude, you're listening
to last 10%, doesn't matter your age.

760
00:30:57,484 --> 00:30:58,109
Go get, go, get that free.

761
00:30:58,884 --> 00:31:00,564
Free testosterone checked out.

762
00:31:00,564 --> 00:31:01,554
You should be around 20.

763
00:31:01,794 --> 00:31:02,334
That's your goal.

764
00:31:02,334 --> 00:31:03,324
Maybe even higher.

765
00:31:03,324 --> 00:31:05,274
But you gotta get to, we
gotta try to get to 20.

766
00:31:05,754 --> 00:31:07,164
And, I think that's really good advice.

767
00:31:07,164 --> 00:31:09,654
And too, it's it's like you're saying
that it's not something that you feel

768
00:31:09,654 --> 00:31:11,424
like, Hey man, I'm not doing something.

769
00:31:11,604 --> 00:31:14,724
I need to be going out and doing
something so I can get more testosterone.

770
00:31:14,724 --> 00:31:15,264
That's great.

771
00:31:15,264 --> 00:31:16,679
You can, but you still it.

772
00:31:16,924 --> 00:31:20,744
It may not even be that, like you said,
environmental factors, different things.

773
00:31:20,744 --> 00:31:24,164
Toxins in our environment, different
things that's going on that exist today

774
00:31:24,164 --> 00:31:25,604
that didn't exist a hundred years ago.

775
00:31:25,604 --> 00:31:28,214
They weren't having to deal with
the plasticizers, the forever

776
00:31:28,214 --> 00:31:30,914
chemicals, all these things
that can affect those hormones.

777
00:31:31,194 --> 00:31:32,364
you can't do anything about it.

778
00:31:32,684 --> 00:31:37,154
in terms of what you do, you may
never, ever be able to overcome that,

779
00:31:37,344 --> 00:31:39,234
inertia that you're pushing against.

780
00:31:39,234 --> 00:31:41,514
But hey, you get it checked
and you get that replacement.

781
00:31:41,514 --> 00:31:42,234
So that's really good.

782
00:31:42,234 --> 00:31:42,924
I love that advice.

783
00:31:42,924 --> 00:31:43,224
So.

784
00:31:44,209 --> 00:31:47,689
When you were going through, was there
a time like, 'cause you were in, I think

785
00:31:47,689 --> 00:31:49,699
this is a hangup like so as a leader too.

786
00:31:49,729 --> 00:31:51,349
'cause a lot of leaders are busy people.

787
00:31:52,594 --> 00:31:53,674
they're wide open.

788
00:31:53,674 --> 00:31:54,604
They're charging the hill.

789
00:31:54,604 --> 00:31:57,004
They are very focused on,
driven on getting their goals.

790
00:31:57,364 --> 00:32:02,614
You were a doctor and you have all
the information about health, but

791
00:32:02,624 --> 00:32:03,704
we were talking before the show.

792
00:32:03,704 --> 00:32:05,984
You had gotten to a place where you
didn't feel like you were healthy,

793
00:32:06,194 --> 00:32:08,654
and you even mentioned it when, in the
beginning of the show, you didn't feel

794
00:32:08,654 --> 00:32:10,184
like you were in place, were healthy.

795
00:32:10,184 --> 00:32:14,234
What was it that was the wake
up call that helped you connect?

796
00:32:14,714 --> 00:32:17,654
Like where you were, where
to where you wanted to go?

797
00:32:17,654 --> 00:32:19,064
what for you, what was that?

798
00:32:19,544 --> 00:32:20,529
What was that moment?

799
00:32:20,608 --> 00:32:23,848
Tracy Gapin: through my own health
journey that I share, I really

800
00:32:23,848 --> 00:32:30,848
came to recognize that our approach
to health has been bastardized.

801
00:32:31,658 --> 00:32:32,288
It is all

802
00:32:32,389 --> 00:32:32,609
dallas-burnett_49_04-14-2026_152159: Mm.

803
00:32:33,428 --> 00:32:37,088
Tracy Gapin: you go to a doctor
when there's a problem and.

804
00:32:38,108 --> 00:32:39,338
My passion is men's health.

805
00:32:39,398 --> 00:32:42,278
It's always been men's health and I
probably go back to some childhood issues

806
00:32:42,278 --> 00:32:45,278
that can explain that, but nonetheless,
men's health is really my focus.

807
00:32:46,808 --> 00:32:50,338
we're simple creatures, like
men don't ask for directions.

808
00:32:50,338 --> 00:32:53,693
We don't seek help unless like something's
falling off, like, or something,

809
00:32:53,693 --> 00:32:54,808
unless something's really wrong.

810
00:32:54,838 --> 00:32:55,138
Right?

811
00:32:55,858 --> 00:32:59,878
And, and even then we'll try to
GPT to, you know, chat right?

812
00:33:00,344 --> 00:33:00,464
dallas-burnett_49_04-14-2026_152159: I.

813
00:33:00,928 --> 00:33:01,258
Tracy Gapin: Yeah.

814
00:33:01,258 --> 00:33:03,038
and so that really drives home.

815
00:33:03,038 --> 00:33:08,738
The problem that I see in men's health
is that most men are They're reactive.

816
00:33:08,738 --> 00:33:11,048
If it ain't broke, don't
fix it kind of mentality.

817
00:33:11,048 --> 00:33:14,738
and I think that gets you in
trouble because what happens

818
00:33:14,738 --> 00:33:17,588
is it's a gradual decline.

819
00:33:18,338 --> 00:33:22,308
decline 1% today, the 1% tomorrow,
and you continue to decline.

820
00:33:22,308 --> 00:33:24,468
You don't even realize
how far you've fallen.

821
00:33:24,828 --> 00:33:25,638
I'll give you a great example.

822
00:33:25,638 --> 00:33:27,318
I to.

823
00:33:28,428 --> 00:33:30,078
an event two weeks ago.

824
00:33:30,078 --> 00:33:34,268
Now, one of my colleagues, he was a
surgeon here in town and I've been outta

825
00:33:34,268 --> 00:33:36,668
urology now for five, six years now.

826
00:33:36,768 --> 00:33:40,128
I left the traditional medical
world here in town, but my, a good

827
00:33:40,128 --> 00:33:43,998
friend of mine who was a surgeon,
just retired had a retirement party.

828
00:33:43,998 --> 00:33:49,038
And so I went to this retirement
party to support my friend, there

829
00:33:49,038 --> 00:33:50,358
were about a hundred doctors there.

830
00:33:50,598 --> 00:33:52,308
Doctors I hadn't seen in five years.

831
00:33:53,404 --> 00:33:54,124
dallas-burnett_49_04-14-2026_152159:
Oh wow.

832
00:33:54,129 --> 00:33:54,529
That's cool.

833
00:33:54,618 --> 00:33:55,398
Tracy Gapin: of this world, right?

834
00:33:55,398 --> 00:33:57,408
I'm now in this whole new
world of optimization and

835
00:33:57,408 --> 00:33:58,458
precision performance medicine.

836
00:33:58,458 --> 00:34:00,558
I'm speaking, I'm on
stages, podcasts like this

837
00:34:00,728 --> 00:34:01,018
dallas-burnett_49_04-14-2026_152159: Yeah.

838
00:34:01,377 --> 00:34:05,127
Tracy Gapin: I'm, serving leaders who
come to me 'cause they wanna be served.

839
00:34:05,127 --> 00:34:07,197
Not when, not like when I was
in urology, when you come to me

840
00:34:07,197 --> 00:34:09,537
'cause of kidney stone or you have
cancer, you need to be served right.

841
00:34:10,123 --> 00:34:10,693
dallas-burnett_49_04-14-2026_152159:
Right,

842
00:34:10,767 --> 00:34:10,947
Tracy Gapin: go

843
00:34:10,963 --> 00:34:11,503
dallas-burnett_49_04-14-2026_152159:
right.

844
00:34:11,772 --> 00:34:16,167
Tracy Gapin: this, happy hour, this
cocktail party celebration of retirement.

845
00:34:16,527 --> 00:34:18,597
And I'm surrounded by all these
doctors I haven't seen in five years.

846
00:34:18,597 --> 00:34:21,377
And I'll swear to God, Dallas,
they must have aged 30 years.

847
00:34:21,377 --> 00:34:22,757
In the five years since I've seen them.

848
00:34:24,087 --> 00:34:24,567
they all

849
00:34:24,823 --> 00:34:24,853
dallas-burnett_49_04-14-2026_152159: Ooh.

850
00:34:25,017 --> 00:34:26,907
Tracy Gapin: decrepit
compared to when I saw them.

851
00:34:26,907 --> 00:34:28,077
And I think that just speaks to.

852
00:34:28,797 --> 00:34:32,127
That's like every other leader out
there where you're stressed out.

853
00:34:32,127 --> 00:34:33,747
you're driving your body into the ground.

854
00:34:33,747 --> 00:34:35,067
You're not focused on your own health.

855
00:34:35,067 --> 00:34:37,827
You're not focused on anything other
than your career, your job, and

856
00:34:37,827 --> 00:34:40,667
getting stuff done every day instead

857
00:34:40,688 --> 00:34:40,978
dallas-burnett_49_04-14-2026_152159: Yeah.

858
00:34:41,207 --> 00:34:43,097
Tracy Gapin: a very proactive,
very different approach.

859
00:34:43,097 --> 00:34:47,742
And so it was very powerful and surreal
to see these doctors who I respect,

860
00:34:48,432 --> 00:34:51,732
but damn, they've aged 30 years in the
last five years since I've seen them.

861
00:34:51,732 --> 00:34:52,212
And.

862
00:34:52,582 --> 00:34:56,727
I think it just drives the point home that
you're either, I think of it like cities.

863
00:34:57,142 --> 00:35:01,552
You know, some cities, like my wife's from
Youngstown, Ohio, that city's decaying.

864
00:35:01,582 --> 00:35:02,397
it's it, right?

865
00:35:02,438 --> 00:35:02,728
dallas-burnett_49_04-14-2026_152159: Yeah.

866
00:35:02,847 --> 00:35:03,597
Tracy Gapin: it's like old.

867
00:35:03,597 --> 00:35:04,107
It's decrepit.

868
00:35:04,157 --> 00:35:05,062
it, it's falling apart.

869
00:35:05,872 --> 00:35:07,912
cities are very, they're very
young and they're like, I grew up

870
00:35:07,912 --> 00:35:09,532
in the Dallas area, prosper Texas.

871
00:35:09,532 --> 00:35:10,282
It's this little town.

872
00:35:10,287 --> 00:35:11,962
Wasn't, it wasn't even on
the map when I was a kid.

873
00:35:12,232 --> 00:35:14,512
Now it's like this
thriving, growing community.

874
00:35:14,512 --> 00:35:15,382
they can't build houses

875
00:35:15,483 --> 00:35:15,773
dallas-burnett_49_04-14-2026_152159: Yeah.

876
00:35:15,832 --> 00:35:16,762
Tracy Gapin: keep up with, like, growing.

877
00:35:17,092 --> 00:35:20,302
I think of you're either in an
anabolic growing phase like that, or

878
00:35:20,302 --> 00:35:21,952
you're on a catabolic decay phase.

879
00:35:21,952 --> 00:35:22,912
Which one do you want to be?

880
00:35:22,912 --> 00:35:23,367
'cause you can only be one.

881
00:35:24,262 --> 00:35:25,102
And that's how I look at

882
00:35:25,133 --> 00:35:25,583
dallas-burnett_49_04-14-2026_152159: Hmm

883
00:35:25,912 --> 00:35:28,642
Tracy Gapin: during, in, in the
catabolic, Youngstown, Ohio decaying

884
00:35:28,642 --> 00:35:32,362
phase rather than in the prosper,
Texas growing anabolic, how can I

885
00:35:32,362 --> 00:35:35,682
be better kind of phase And it's,
know, your approach, your podcast.

886
00:35:35,682 --> 00:35:36,642
So focus on mindset.

887
00:35:36,642 --> 00:35:40,662
This is a mindset shift that you gotta
more intentional and proactive about it.

888
00:35:40,828 --> 00:35:41,877
dallas-burnett_49_04-14-2026_152159:
I think that's so true.

889
00:35:41,877 --> 00:35:44,487
It reminds me of your story when
you talked about those surgeons

890
00:35:44,487 --> 00:35:45,807
at the party and how they'd age.

891
00:35:45,807 --> 00:35:47,457
It reminds me of the president, Right.

892
00:35:47,457 --> 00:35:51,027
So they, you've seen those pictures
of like when you go into office as

893
00:35:51,027 --> 00:35:53,127
the president, it doesn't matter which
president, like look at all the pictures

894
00:35:53,127 --> 00:35:55,277
when they go into office and when they
come outta office and you're like.

895
00:35:55,492 --> 00:35:57,622
Dude, good gracious.

896
00:35:57,622 --> 00:35:59,122
because they just age so much.

897
00:35:59,122 --> 00:36:02,032
Now, granted, I know it's like, you
know, four to eight years when they're

898
00:36:02,032 --> 00:36:08,272
coming out, but still, it's like, man,
that is a hard four to eight years.

899
00:36:08,272 --> 00:36:08,902
Doesn't matter.

900
00:36:08,952 --> 00:36:12,132
it just, because again, like you're
saying, they're focused every day

901
00:36:12,132 --> 00:36:15,522
getting up, rolling to it, doing their
thing, Uh, you know, set up some down.

902
00:36:15,522 --> 00:36:17,192
They're probably not taking
care of their bodies as much as

903
00:36:17,192 --> 00:36:18,642
they should, during that time.

904
00:36:18,642 --> 00:36:20,322
And it just, it does
have an impact on you.

905
00:36:20,322 --> 00:36:22,332
So I think that's, I
think that's really true.

906
00:36:22,712 --> 00:36:25,432
I think you've really given us
some things to think about, today.

907
00:36:25,432 --> 00:36:28,202
I think this, obviously the
fundamentals versus the hacks.

908
00:36:28,202 --> 00:36:29,222
I think that's so true.

909
00:36:29,492 --> 00:36:33,712
Everything you said, even in, in, in the
advice that you shared, about What you

910
00:36:33,712 --> 00:36:38,392
do in terms of recovery that you gave
about sharing in terms of no, you know,

911
00:36:38,422 --> 00:36:42,652
no eating three hours before bed reading,
doing the gratitude or journaling.

912
00:36:43,112 --> 00:36:45,662
Meditation, the sauna,
sex, all those things.

913
00:36:45,662 --> 00:36:48,752
It's hilarious because when you talk about
it, you are like, Hey, the fundamentals

914
00:36:48,752 --> 00:36:54,062
are first, and that's like, you know,
sleep, uh, you know, gut health and that

915
00:36:54,152 --> 00:36:55,802
way you eat clean eating and that type.

916
00:36:55,802 --> 00:36:59,312
And then some of the things on recovery,
all these are things that have been

917
00:36:59,312 --> 00:37:01,892
around since the, almost the dawn of time.

918
00:37:01,892 --> 00:37:02,222
Right?

919
00:37:02,252 --> 00:37:06,672
It's just doing the, those things well
and being intentional about it and then.

920
00:37:06,877 --> 00:37:09,787
All these hacks and things that we're
coming out with and technology and all

921
00:37:09,787 --> 00:37:11,407
this other stuff, it just adds to it.

922
00:37:11,407 --> 00:37:13,657
It can add to it, but I think this
is so good because it shouldn't

923
00:37:13,657 --> 00:37:14,767
be overwhelming to leaders

924
00:37:14,887 --> 00:37:18,367
And if you're listening to this
and you're busy, pick one thing.

925
00:37:18,527 --> 00:37:19,967
don't listen to the list.

926
00:37:19,967 --> 00:37:22,357
Now, you may have if, listen, I'm
gonna defer to the doctor on this.

927
00:37:22,357 --> 00:37:23,587
That may, you may say, do five.

928
00:37:23,587 --> 00:37:25,477
But I would say start somewhere.

929
00:37:25,607 --> 00:37:27,977
don't get overwhelmed while the
list and go, well, I've got,

930
00:37:28,277 --> 00:37:29,387
I've got too much going on.

931
00:37:29,387 --> 00:37:32,267
I don't, I can't think about
sleep and hormones and gut health

932
00:37:32,267 --> 00:37:32,832
and all this at the same time.

933
00:37:33,337 --> 00:37:34,297
Look, pick one.

934
00:37:34,297 --> 00:37:35,287
Let's do one better.

935
00:37:35,287 --> 00:37:36,127
Let's get one better.

936
00:37:36,127 --> 00:37:38,467
Let's start on the path and then
we'll feel better and we'll go

937
00:37:38,467 --> 00:37:39,847
to, we'll go to the next one.

938
00:37:39,847 --> 00:37:41,717
But, I think those are all great things.

939
00:37:41,717 --> 00:37:42,617
It shouldn't be overwhelming.

940
00:37:42,647 --> 00:37:44,087
It doesn't have to cost you a fortune.

941
00:37:44,357 --> 00:37:45,797
Just get on the path.

942
00:37:45,797 --> 00:37:48,117
And then once you start feeling a
difference, I know for me, when I

943
00:37:48,117 --> 00:37:52,347
started taking that, magnesium, it was
like game changer, like life changing.

944
00:37:52,377 --> 00:37:55,107
I would do that if I could go back
five years before I'd start taking

945
00:37:55,107 --> 00:37:56,847
it sooner, maybe even before that.

946
00:37:57,057 --> 00:37:59,617
And I'm sure there's other
things, are the same way, but it's

947
00:37:59,617 --> 00:38:00,907
not, it doesn't cost a fortune.

948
00:38:00,907 --> 00:38:02,827
It's just getting on the path
and making those changes.

949
00:38:02,827 --> 00:38:05,487
So I think that's really great if
people are stuffing, this is one

950
00:38:05,487 --> 00:38:07,467
thing I'd love for you to talk
about from medical perspective.

951
00:38:08,122 --> 00:38:09,062
And then we'll wind down.

952
00:38:09,062 --> 00:38:14,652
But I would love to hear, 'cause a lot
of leaders struggle with burnout, right?

953
00:38:14,652 --> 00:38:15,762
they're burning at both ends.

954
00:38:15,762 --> 00:38:16,992
They're not getting their sleep.

955
00:38:16,992 --> 00:38:20,232
we know sleep is important, but
what would you specifically say

956
00:38:20,502 --> 00:38:22,302
to leaders who are struggling?

957
00:38:22,302 --> 00:38:24,642
they're not kind of struggling,
they are in the middle of burnout.

958
00:38:24,642 --> 00:38:26,852
What advice would you give
leaders in, in that scenario?

959
00:38:26,911 --> 00:38:27,241
Tracy Gapin: question.

960
00:38:27,241 --> 00:38:30,121
I think it comes down to intentionality.

961
00:38:30,121 --> 00:38:31,561
It comes down to boundaries.

962
00:38:31,561 --> 00:38:34,801
It says down, it comes down to balance
setting boundaries in your life.

963
00:38:35,161 --> 00:38:37,421
What I mean by this is, I'm a
big proponent of Strategic Coach

964
00:38:37,421 --> 00:38:38,941
Dan Sullivan's, coaching program.

965
00:38:38,941 --> 00:38:39,991
and one of the things he talks

966
00:38:40,217 --> 00:38:40,437
dallas-burnett_49_04-14-2026_152159: Yes.

967
00:38:40,649 --> 00:38:42,379
Tracy Gapin: you have your, focus day.

968
00:38:42,379 --> 00:38:44,419
You have your buffer day and
your free day, and what that

969
00:38:44,419 --> 00:38:46,159
really does is it makes you.

970
00:38:46,589 --> 00:38:50,699
Prioritize your life and set
time aside for what matters.

971
00:38:51,479 --> 00:38:54,529
for me, you mentioned this in the
intro, I, first and foremost, I'm a dad.

972
00:38:54,949 --> 00:38:55,939
Like, uh, everything

973
00:38:56,035 --> 00:38:56,335
dallas-burnett_49_04-14-2026_152159: Hmm.

974
00:38:56,599 --> 00:38:58,819
Tracy Gapin: to I'm a dad to
my two amazing, beautiful kids.

975
00:38:58,819 --> 00:39:00,859
Nothing else is as important as that role.

976
00:39:01,039 --> 00:39:04,489
And I think of wearing a hat, like
I have a lot of hats in my closet.

977
00:39:04,519 --> 00:39:05,749
Most men have a lot of hats, right?

978
00:39:06,709 --> 00:39:07,039
I think

979
00:39:07,045 --> 00:39:07,585
dallas-burnett_49_04-14-2026_152159: Yeah.

980
00:39:08,059 --> 00:39:08,359
Tracy Gapin: as.

981
00:39:09,264 --> 00:39:10,824
You wear a lot of hats, right?

982
00:39:10,824 --> 00:39:15,719
You're a CEO, you're a community
leader, you're an employer, you're a

983
00:39:15,719 --> 00:39:19,339
husband, you're a homeowner, you're
a dad, but each of those are a hat.

984
00:39:19,339 --> 00:39:20,539
But you can only wear one hat at a time.

985
00:39:21,379 --> 00:39:22,039
that's how I think about it

986
00:39:22,140 --> 00:39:22,360
dallas-burnett_49_04-14-2026_152159: Mm

987
00:39:22,429 --> 00:39:23,239
Tracy Gapin: hat are
you wearing right now?

988
00:39:23,239 --> 00:39:26,959
You can wear one hat at a time you gotta
be sure you wear all your hats, right?

989
00:39:26,959 --> 00:39:30,049
And so the only way you can do that
is to set time and to prioritize.

990
00:39:30,049 --> 00:39:33,079
And so I have on my calendar
times that are blocked out.

991
00:39:33,139 --> 00:39:34,069
I'm a dad right now.

992
00:39:35,239 --> 00:39:35,449
I'm a

993
00:39:35,735 --> 00:39:36,215
dallas-burnett_49_04-14-2026_152159: mm.

994
00:39:36,529 --> 00:39:37,489
Tracy Gapin: these three hours.

995
00:39:37,489 --> 00:39:38,119
I'm dad.

996
00:39:38,119 --> 00:39:40,219
I can only wear that one hat,
and if someone tries to reach me,

997
00:39:40,219 --> 00:39:41,869
you literally cannot reach me.

998
00:39:42,559 --> 00:39:43,399
There are other times in

999
00:39:43,415 --> 00:39:43,865
dallas-burnett_49_04-14-2026_152159:
That's good.

1000
00:39:43,909 --> 00:39:46,069
Tracy Gapin: where I'm making
content or I'm focused on doing

1001
00:39:46,069 --> 00:39:47,509
what I have to do for the business.

1002
00:39:47,749 --> 00:39:48,679
That's my focus time.

1003
00:39:48,679 --> 00:39:50,329
It's called, you cannot reach me.

1004
00:39:50,329 --> 00:39:52,519
During that time, my team can't
reach me, no one can reach me.

1005
00:39:52,519 --> 00:39:55,129
My wife can't reach me because I,
everything's unplugged and unfocused.

1006
00:39:55,549 --> 00:39:57,499
When you do that, you start to create.

1007
00:39:57,719 --> 00:40:00,629
More of a consistent schedule,
and now you're gonna create time.

1008
00:40:01,019 --> 00:40:01,769
A free day.

1009
00:40:01,859 --> 00:40:02,699
It's called a free day.

1010
00:40:03,059 --> 00:40:04,979
And you can even do it half
a day if you have to start.

1011
00:40:05,309 --> 00:40:07,829
But a free day is where you're
literally not allowed to work.

1012
00:40:09,029 --> 00:40:09,929
And it's hard at first.

1013
00:40:09,929 --> 00:40:10,769
It's freaking hard.

1014
00:40:10,949 --> 00:40:13,079
You're literally not allowed to
answer an email, you're not allowed

1015
00:40:13,079 --> 00:40:14,429
to text, you're not allowed to slack.

1016
00:40:14,429 --> 00:40:17,279
You're team, you're not allowed to
do anything that's really to work.

1017
00:40:17,279 --> 00:40:19,139
And that free day can be something as.

1018
00:40:20,554 --> 00:40:24,124
Monotonous as yard work or
something as, taking your kid to a

1019
00:40:24,124 --> 00:40:26,854
soccer game or my son's a golfer,
so I got a caddy for my son,

1020
00:40:27,372 --> 00:40:27,727
dallas-burnett_49_04-14-2026_152159:
That's awesome.

1021
00:40:27,806 --> 00:40:28,616
Tracy Gapin: fun, so rewarding.

1022
00:40:29,876 --> 00:40:33,656
but that free day is mentally
checking out of work so that you

1023
00:40:33,656 --> 00:40:35,546
can, again, wear that different hat.

1024
00:40:36,266 --> 00:40:36,626
unless you.

1025
00:40:37,841 --> 00:40:38,891
Are intentional about that.

1026
00:40:38,891 --> 00:40:41,771
It just doesn't happen and it leaks
and work leaks into everything.

1027
00:40:41,801 --> 00:40:45,261
And so I'm very intentional about that
at night too, whenever my workday is

1028
00:40:45,261 --> 00:40:48,231
done, whether it's five o'clock or
whether it's 6 37 when, you know, seven

1029
00:40:48,231 --> 00:40:49,881
o'clock, whatever that time is, I'm done.

1030
00:40:49,881 --> 00:40:52,431
I'm now dad and husband
and it's so important.

1031
00:40:52,437 --> 00:40:53,034
dallas-burnett_49_04-14-2026_152159:
I love that.

1032
00:40:53,034 --> 00:40:53,994
I love that advice.

1033
00:40:53,994 --> 00:40:57,314
I think the free day probably made
certain, entrepreneurs or leader

1034
00:40:57,314 --> 00:41:00,014
skin crawl because they don't
feel like they can take any time.

1035
00:41:00,014 --> 00:41:03,194
They're like, free day, ah, my
everything's gonna fall apart.

1036
00:41:03,194 --> 00:41:04,934
But listen, hey, if you're
leading in the last 10.

1037
00:41:05,129 --> 00:41:08,939
And you're coaching and you're developing
your teams like, you should, and

1038
00:41:08,939 --> 00:41:11,549
you're putting the systems in place
and doing what you're supposed to do.

1039
00:41:11,579 --> 00:41:12,599
You could take a free day.

1040
00:41:12,599 --> 00:41:14,969
That's part of recovery,
that's part of, That's part of

1041
00:41:14,969 --> 00:41:16,529
living something called life.

1042
00:41:16,719 --> 00:41:18,664
and, and life is bigger than business.

1043
00:41:18,814 --> 00:41:20,974
And so we've gotta
remember that as leaders.

1044
00:41:21,254 --> 00:41:23,234
we're not just leading our
organizations, we're leading

1045
00:41:23,234 --> 00:41:24,524
our life and everybody in it.

1046
00:41:24,524 --> 00:41:27,424
And so I, I think that I think
that's really good advice.

1047
00:41:27,424 --> 00:41:28,144
I think the free day.

1048
00:41:28,519 --> 00:41:29,269
is awesome.

1049
00:41:29,269 --> 00:41:31,369
I love Dan Sullivan as well,
so that's really good advice.

1050
00:41:31,369 --> 00:41:32,059
Boundaries.

1051
00:41:32,149 --> 00:41:32,779
Oh man.

1052
00:41:32,779 --> 00:41:33,949
Yeah, that's really good.

1053
00:41:33,979 --> 00:41:34,579
It's really good.

1054
00:41:34,579 --> 00:41:34,879
So

1055
00:41:35,023 --> 00:41:35,413
Tracy Gapin: team.

1056
00:41:35,413 --> 00:41:38,983
I make sure that my team does the
same and like my key leaders, I make

1057
00:41:38,983 --> 00:41:40,153
them take time off on the weekend.

1058
00:41:40,153 --> 00:41:41,503
don't be slacking me,
don't be emailing me.

1059
00:41:41,503 --> 00:41:44,393
You need to get like, like turn
off, unplug, and when they don't,

1060
00:41:44,423 --> 00:41:46,433
they're burned out when they
come back to work on Monday.

1061
00:41:46,433 --> 00:41:47,633
And so it's so important that they take

1062
00:41:47,729 --> 00:41:48,149
dallas-burnett_49_04-14-2026_152159: yeah.

1063
00:41:48,263 --> 00:41:48,893
Tracy Gapin: as well.

1064
00:41:49,403 --> 00:41:52,778
And, I think that just allows you to be
more focused when it is time to turn on.

1065
00:41:52,958 --> 00:41:53,178
Yep.

1066
00:41:53,694 --> 00:41:54,654
dallas-burnett_49_04-14-2026_152159:
I think that's a great,

1067
00:41:54,984 --> 00:41:56,004
that's a great advice too.

1068
00:41:56,004 --> 00:41:58,194
If you're leading a team, if
you're leading an organization,

1069
00:41:58,194 --> 00:42:01,724
how intentional are you a about,
how you're leading yourself.

1070
00:42:01,724 --> 00:42:01,994
Right.

1071
00:42:01,994 --> 00:42:03,219
Because we can't give what we don't have.

1072
00:42:03,664 --> 00:42:03,934
Right.

1073
00:42:03,934 --> 00:42:07,084
So if we don't have sleep and we're
not getting, we're not taking the

1074
00:42:07,084 --> 00:42:08,494
rest and recovery like we should.

1075
00:42:08,494 --> 00:42:11,284
If we're not doing those things,
we can't give that to anybody else.

1076
00:42:11,284 --> 00:42:13,984
I was talking, I was actually, it's funny
you say, I was speaking at an event one

1077
00:42:13,984 --> 00:42:18,004
time and the whole event, the reason they
brought me in was to talk on burnout.

1078
00:42:18,004 --> 00:42:20,194
'cause they said this
whole industry is burnout.

1079
00:42:20,194 --> 00:42:23,434
And so they had these business owners
there and this lady was like, I

1080
00:42:23,434 --> 00:42:26,014
said, because, I made that comment,
you can't give what you don't have.

1081
00:42:26,254 --> 00:42:28,864
And I asked the question at the
end and she said, well, I just

1082
00:42:28,864 --> 00:42:31,929
wanna let you know, I think you're
exactly right 'cause I'm burnout.

1083
00:42:32,634 --> 00:42:34,554
And that's what I've given to my team

1084
00:42:34,893 --> 00:42:35,253
Tracy Gapin: that's right.

1085
00:42:35,424 --> 00:42:37,614
dallas-burnett_49_04-14-2026_152159:
because I can't take, I can't turn off.

1086
00:42:37,764 --> 00:42:39,504
So I'm emailing people late at night.

1087
00:42:39,504 --> 00:42:42,714
I'm doing all these things I should,
which is causing them to do it, and then

1088
00:42:42,714 --> 00:42:45,534
It's, causing them to burn out and their
turnover's high, and this is going on.

1089
00:42:45,534 --> 00:42:46,614
There's dramas over here.

1090
00:42:46,854 --> 00:42:49,404
And so you can't give what you don't
have, but you do give what you do have.

1091
00:42:49,404 --> 00:42:51,084
So if you're burnout, you're
giving that to your team.

1092
00:42:51,084 --> 00:42:56,219
so do your team a favor and set boundaries
and get, and don't be burnt out, right?

1093
00:42:56,219 --> 00:42:58,229
Do what you need to do
to get to a good place.

1094
00:42:58,298 --> 00:42:58,448
Tracy Gapin: Yeah.

1095
00:42:58,448 --> 00:43:02,198
And the other part, you know, a
lot of leaders think, like you just

1096
00:43:02,228 --> 00:43:03,698
described, oh, I can't take a day off.

1097
00:43:03,698 --> 00:43:05,408
Oh my God, there's no
way my team needs me.

1098
00:43:05,798 --> 00:43:09,488
The way I look at it as you either
have a job or you have a business,

1099
00:43:09,638 --> 00:43:10,898
because if you have a business.

1100
00:43:11,168 --> 00:43:13,718
If your business should be able to
run without you there, especially

1101
00:43:13,718 --> 00:43:15,848
for one day, one single day.

1102
00:43:16,009 --> 00:43:16,429
dallas-burnett_49_04-14-2026_152159:
Mm-hmm.

1103
00:43:16,478 --> 00:43:17,228
Tracy Gapin: then you have a job.

1104
00:43:17,298 --> 00:43:17,838
you gotta do something

1105
00:43:17,939 --> 00:43:18,724
dallas-burnett_49_04-14-2026_152159:
That's right.

1106
00:43:19,549 --> 00:43:20,869
You gotta do something
different, That's right?

1107
00:43:21,169 --> 00:43:21,949
That's great advice.

1108
00:43:21,949 --> 00:43:25,999
Well, listen, I trace this has
been, this has just been fantastic.

1109
00:43:25,999 --> 00:43:28,669
I know our listeners have
just really enjoyed it.

1110
00:43:28,829 --> 00:43:29,819
you have shared so much.

1111
00:43:29,819 --> 00:43:31,799
wonderful advice and great wisdom.

1112
00:43:31,799 --> 00:43:34,469
We got two questions
to round out the show.

1113
00:43:34,469 --> 00:43:39,329
Number one, how can people find out
more about you, connect with you.

1114
00:43:39,599 --> 00:43:42,179
I know you got some book coming
out, so let's talk about that.

1115
00:43:42,179 --> 00:43:43,919
How can people get, more information?

1116
00:43:44,008 --> 00:43:46,348
Tracy Gapin: So, um, I have a great guide.

1117
00:43:46,348 --> 00:43:48,388
It's called a High Performance
Health Handbook, and you can

1118
00:43:48,388 --> 00:43:51,838
go to peak launch.com/guide.

1119
00:43:51,898 --> 00:43:55,348
Again, peak launch.com/guide,
G-U-I-D-E and have a high

1120
00:43:55,348 --> 00:43:56,218
performance health handbook.

1121
00:43:56,218 --> 00:43:58,978
For any of the leaders out there,
it's 15 strategies and tactics

1122
00:43:58,978 --> 00:44:00,688
that you can start using today.

1123
00:44:00,988 --> 00:44:04,228
Have better energy, better focus,
better drive, better resilience.

1124
00:44:04,443 --> 00:44:07,613
And, again, that's my gift to
the listener and I check out

1125
00:44:07,624 --> 00:44:07,844
dallas-burnett_49_04-14-2026_152159: Wow.

1126
00:44:08,033 --> 00:44:11,713
Tracy Gapin: peak launch.com and
also have a mail 2.0 is again,

1127
00:44:11,713 --> 00:44:15,283
book I released back in, I think
it was 2020 now, my second book,

1128
00:44:15,549 --> 00:44:16,089
dallas-burnett_49_04-14-2026_152159: Nice.

1129
00:44:16,723 --> 00:44:19,543
Tracy Gapin: specifically helping
other doctors follow my path and

1130
00:44:19,543 --> 00:44:20,953
really change medicine as well.

1131
00:44:20,953 --> 00:44:22,123
Comes out in October?

1132
00:44:22,544 --> 00:44:22,764
dallas-burnett_49_04-14-2026_152159: Wow.

1133
00:44:23,469 --> 00:44:24,309
Wow.

1134
00:44:24,309 --> 00:44:25,209
That's awesome.

1135
00:44:25,209 --> 00:44:25,329
you.

1136
00:44:25,329 --> 00:44:26,499
got a lot going on, man.

1137
00:44:26,499 --> 00:44:27,429
That's really awesome.

1138
00:44:27,429 --> 00:44:29,859
Well, if you're driving,
you're listening to last 10%.

1139
00:44:29,859 --> 00:44:31,509
We're gonna put that in the
show notes, so don't worry.

1140
00:44:31,509 --> 00:44:33,999
You can just click on the show
notes, get that link, download

1141
00:44:33,999 --> 00:44:35,469
the God Connect with the.

1142
00:44:36,524 --> 00:44:38,544
And we just, appreciate
you for being on the show.

1143
00:44:38,544 --> 00:44:39,504
One last question.

1144
00:44:39,504 --> 00:44:44,604
That is, if you were to have, or listen,
wanna listen to a guest on the last 10%,

1145
00:44:44,664 --> 00:44:46,104
who would you like to hear on the show?

1146
00:44:46,248 --> 00:44:47,898
Tracy Gapin: man, I would have to.

1147
00:44:48,148 --> 00:44:50,788
share my man crush, Ben Hardy.

1148
00:44:50,788 --> 00:44:54,598
So, Dr. Benjamin Hardy, he's
an organizational psychologist.

1149
00:44:54,598 --> 00:44:54,688
I

1150
00:44:54,934 --> 00:44:55,804
dallas-burnett_49_04-14-2026_152159:
That's awesome.

1151
00:44:55,864 --> 00:44:56,734
That's awesome.

1152
00:44:56,848 --> 00:44:57,418
Tracy Gapin: He is actually

1153
00:44:57,574 --> 00:44:58,094
dallas-burnett_49_04-14-2026_152159:
That's really good.

1154
00:44:58,108 --> 00:45:00,078
Tracy Gapin: mine, uh, through a,
a genius network that I was in.

1155
00:45:00,461 --> 00:45:02,081
dallas-burnett_49_04-14-2026_152159:
we really appreciate you today and

1156
00:45:02,141 --> 00:45:03,281
uh, and thank you For sharing that.

1157
00:45:03,331 --> 00:45:06,091
we'll have to see if old Ben, we
can reach out to Ben and, and then

1158
00:45:06,091 --> 00:45:07,198
see if we can get him on the show.

1159
00:45:07,198 --> 00:45:09,357
Thank you for, again, for,
uh, being on the show.

1160
00:45:09,387 --> 00:45:13,007
Uh, Dr. Tracy, appreciate You and
thanks again for being on last 10%.

1161
00:45:13,441 --> 00:45:13,861
Tracy Gapin: You got it.