Cognitive Movement Exercises to Improve Focus, Memory & Processing Speed

Bill McKenna [00:00:00]:
Spinning in the chair left and right actually increase your iq.

Nick Urban [00:00:07]:
You’re listening to High Performance Longevity. The show exploring a better path to optimal health for those daring to live as an outlier in a world of averages. I’m your host, Nick Urban, bioharmonizer, performance coach, and lifelong student of both modern science and ancestral wisdom. Each week we decode the tools, tactics, and timeless principles to help you optimize your mind, body and performance span. Things you won’t find on Google or in your AI tool of choice. From cutting edge biohacks to grounded lifestyle practices, you’ll walk away with actionable insights to look, feel, and perform at your best across all of life’s domains. Bill, welcome to the podcast. This has been a long time in the making and I’m very excited to host you today.

Bill McKenna [00:01:02]:
Oh, man, I’m so excited. You’re, you know, talking to you, it’s like your audience is like, so perfect for this. It’s, it’s so exciting to be able to give them the things that we’re going to be talking about today. And most of all is that this is a super exciting interview because we’re going to actually teach them things that they can take away that are going to bump their IQ without putting any extra studying, no drugs, but just right up front, they’re going to be able to boost all the facets of their iq.

Nick Urban [00:01:43]:
Beautiful. I didn’t tell you this yet, but this morning I was going for a walk, a nice long morning walk like I always do, but then I pulled up your email, and instinctively, when I go on walks and I read either my Kindle or emails or whatever I’m doing, I hold my device up around eye level instead of looking down at it. Help me understand why that’s a good idea, because your email elucidated a lot of the effects of what doing the normal approach of looking down can do to the body.

Bill McKenna [00:02:13]:
You know, I’m going to take you on a journey here. This, this discovery happened in about 2009. In about 2009, none of what I did really, you know, I. The whole thing, Liz Larson and us working together and creating cognitive movement, it hadn’t even been a twinkle yet. But, but I was with this really interesting woman who was very knowledgeable about, about so many things. And she said, bill, you know, when you look down with your eyeballs, you’re activating the part of your brain that is sadness, that is, that is separation. And, and, and, you know, she says, look at me. You know, she put her eyes down.

Bill McKenna [00:03:07]:
What do you think I might be feeling as you look down, literally even a child will say, oh, they’re sad. Or you might think, oh, they’re introspective. But the. The interesting thing here is that, that today, because of the advent of AI, I knew this back in the day, you know, because I knew it was true. I could feel it in my body. If you look down, that activates that part of your whole chemical and neurological process. And. And I told the woman, I said, you know what, there’s going to be an epidemic of depression and anxiety.

Bill McKenna [00:03:53]:
I can feel it coming. Why? Because by 2009, the. The smartphone had already started to gain popularity. And I saw it in 2009, I was like, man, everybody’s going to have one. I got one. I love it. The iPhone came out in 2007. So.

Bill McKenna [00:04:15]:
So throughout the period of from 2007 to 2025, I utilized AI and I said, okay, AI, show me the adoption rate for smartphones. And it created this graph. I think you maybe saw that in the email. And this graph is like, just like that. It’s just a straight as. Everybody knows. I mean, the thing is just taken off. Everybody’s got one.

Bill McKenna [00:04:47]:
Literally 300 million people in the U.S. 300 million smartphones. So everybody’s got one. But. But the interesting thing was, is that I created. I had AI create another graph which is from. This is all from the data from the cell phone industry. How many hours per day do we spend on our phones, looking at our phones? It’s way more than you think.

Bill McKenna [00:05:17]:
It’s like, I had no idea. But for an adult, you know, normal person is around eight hours and nine and a half. For kids, you know, teenagers and what have you, it’s like crazy. And this is an average based upon the entire population. So. So we have a. The graph for amount of hours per day looks like this. The graph for.

Bill McKenna [00:05:43]:
You’re gonna blow your mind. The graph for depression and anxiety diagnosis in the United States. Lockstep, absolute lockstep with this. And it’s. And even in the teenagers, it’s more. But, you know, everybody had thought that, you know, it’s because of social media, blah, blah, blah, you know, and I’m not saying that it’s not, but it’s literally everybody knows it. A child knows if you look down, you’re sad. So this is more than just activating the part of the brain.

Bill McKenna [00:06:28]:
It disengages the chemicals of bonding oxytocin. When you look a person in the eye and you connect, you get this oxytocin this bonding chemical, and you also get this serotonin, this happy chemicals, your dopamine, all those things. You’re suppressing them. When you look down, everybody knew this from way before iPhones were ever introduced or anything like that. Everybody knew this. And. And people used to say, back in the day, they used to say, hey, look up. Things are going to be better.

Bill McKenna [00:07:10]:
Just look on the bright side. Look up, people. Literally, that was, you know, to say, look up, things are looking up. Everybody knew this. Well, as it turns out, you’re that same person that helped me, you know, back in 2009. She said, you know, Bill, if you got to go to a funeral and speak in front of people and you don’t want to cry, or. Or you got to talk at your best friend’s wedding, and, you know, you want to. You got to get through the speech and not cry.

Bill McKenna [00:07:43]:
You know, it’s. You just look up with your eyeballs. If you look up with your eyeballs, literally in about one minute, it’s like, boom, it stops. It stops. So. So it’s like an on button and off button. Look down, think of some thoughts, and you can cry. You know, that’s.

Bill McKenna [00:08:06]:
It’ll help you cry. And if you look up, boom, it stops. But it goes way beyond that. As we look up there, there is this prefrontal cortex area of the brain, the executive function. If you want new ideas, if you want, as Liz Larson says, if you want inspiration, like, you know, to think of new things and connect dots, look up with your eyeballs. Now, for. For guys like you and me, you know, that, you know, it’s not just guys, but it’s everybody, you know, everything’s gotten faster. You know, we have bird scooters, we got electric bikes.

Bill McKenna [00:08:49]:
We got faster bikes. We have motorcycles. And, you know, we’re all banging it up. You know, snowboarding and skiing and skydiving and what have you, you know, we’re all banging our heads up. Well, when we do that, you know, oftentimes it’s very difficult. One of the areas that’s difficult to look is up. And when we are not able to look up, we are not able to access those parts of the brain physically, easily and activate them. So, anyway, thank you for asking me about this.

Bill McKenna [00:09:33]:
It is so substantial, just this one little part of today’s interview, when you know that what you’re doing is you’re exercising a muscle by looking down. And if you look through the lens of sadness, of separation, of anxiety, of, you know, that’s not a high Performance way to go through life, you know, and that’s your crowd is, you know, you’re. And somehow intuitively you knew to look straight ahead, to check your, check your messages and check your phone that, you know, I find it not a coincidence that you would be the guy putting on a high performance, you know, podcast. Why? Because you’re accessing the correct parts of your brain and you’re not forcing it to start to look through that lens neurologically, chemically, you know, electrically, which is, which is what our brain’s about. You know, the neat thing about this is that your eyeballs, what we know from Cogno movement, the work that Liz and myself Larson created, is that your eyes are literally one with the brain. Now what that means is, is that we’re not talking about, oh, you know, it has something to do with the brain. They’re literally one system with the brain. A lot of people here probably know the work of Dr.

Bill McKenna [00:11:13]:
Andrew Huberman. He says eyeballs, brain, spinal cord, one neurological system. So the neat thing that we know, and everybody knows this from now looking at it is everywhere you look is a different part of the brain. Look up prefrontal cortex, look down this center of the brain area there. And, and with that, with that knowledge, there is so much more. Your peripheral vision is another part of your brain, your depth perception, everywhere you look is a different part of the brain. And knowing that, knowing that and being able to start to exercise the brain manually ends up producing mind blowing results. So how do we exercise the brain manually? What we do is literally through your eyes.

Bill McKenna [00:12:16]:
Because your eyes are one with your brain. There’s exercises that you can do to start to activate the parts of the brain that weren’t firing before. And when you activate those areas, there’s a way to tell if there’s a brain issue through the eyes. But when you activate all of these different areas in different ways and start to get them connected, there are absolutely mind blowing, massive jumps in your iq. So before, you know, before the days of, of Cogno, in the Cogno movement, in the early days, we, we knew that, oh my God, people are going from like, proverbially they’re, they’re like army men crawling through life. You know, they’re scraped up, they’re crawling through life. It’s so hard. And we saw people going from crawling, you know, proverbially crawling to walking, to running, to flying through life.

Bill McKenna [00:13:34]:
And these people, you know, either emotional injuries or physical injuries or whatever happened in their life, but they go through this evolution by doing these Exercises and we, we saw it happen, but we didn’t have the science. And, and you know, I was always telling people, man, it works, it works. Look at, look at Joe over here. He was a billionaire and lost it and then, and he was screwed. And now we got him online and everything’s going great and he’s a billionaire again. And, but, but today with the advent of AI, we’re able to take, here’s all the exercises we do and we’re able through deep research function of AI got access to the National Institutes of Health database. And as it turns out, everything we were seeing with each exercise was actually totally valid. And, and with that we, we’re able to actually get.

Bill McKenna [00:14:48]:
This is one of the things that I had pointed out earlier. These are what they call sub modalities of the iq. Your IQ is made up of many things like your working memory, your processing speed, your focused attention, your cognitive flexibility. Right. You know, all of us have seen somebody who’s not cognitively flexible, kind of like it’s a little bit challenged, you know, because they got one point of view and can’t change it. Well, anyway, we took, we took our exercises and had all of the research at the National Institutes of Health. Just a summary here that a gain, a gain in your IQ of somewhere, you know, like they say, you know, a Moderate increase is 5 to 9 points. Below 5 points.

Bill McKenna [00:15:49]:
Really nothing 10 points or greater is considered clinically significant. Clinically significant. That’s evidence in clinically of something is materially changed permanently within your brain. Get this working memory. This is National Institutes of Health from the exercises. And this is just one of the exercises. Now, cogno movement is made up of many different exercises. You know, vestibular stimulation, bilateral stimulation, very long last.

Bill McKenna [00:16:33]:
But this is just one. Each one is just one of the exercises. Working memory, 19 points improvement. 10 is clinically studio finished. This is a 22 gain, but I don’t believe 22 gain, I don’t think really puts it into perspective. But processing speed, 22 point improvement. Faster, faster. And we see this translate to athletics as well.

Bill McKenna [00:17:05]:
It’s. So we work with Olympic athletes, you know, you name it, MMA guys, professional cyclists, you know, that are for the Olympic teams and volleyball players, these sorts of things.

Nick Urban [00:17:22]:
So the processing, Anyone who’s making decisions.

Bill McKenna [00:17:25]:
Yeah.

Nick Urban [00:17:26]:
Needs fast processing speed, which every modern human, actually, every human that’s existed makes a lot of decisions. So it’s really universally applicable.

Bill McKenna [00:17:37]:
Exactly, exactly, yeah, universally applicable. So the speed translates to physical response time and correct action. Very important. And their cognitive flexibility oh, focused attention. Okay. For everybody that’s on this, on this. Anything that you’re going to accomplish, whether it’s athletically or, or if it’s intellectually focused attention. 34 point game.

Bill McKenna [00:18:15]:
Crazy crazy. Levels of, of increase in your ability to focus. No drugs, just exercising your brain.

Nick Urban [00:18:26]:
Well that’s like one of the most common use cases for meditation too is like focused attention meditations. But this is not something you needed to have willpower to do day in and day out and you don’t. Doesn’t take years or decades of training to experience the benefits of it.

Bill McKenna [00:18:40]:
Sounds like exactly, exactly what it takes is consistent effort effort with doing the homework and when you do the, when you do the homework works. So that’s, it’s, it’s fairly simple. You know, it really helps to work with a professional, you know that you know, as a practitioner because to, to the nuance of it to do it correctly and get the benefit so you’re not just kind of spinning your wheels and cognitive flexibility. 15 points. Still crazy good. Crazy good.

Nick Urban [00:19:18]:
That is a lot for you said this is all from one exercise.

Bill McKenna [00:19:21]:
No, this is, these are, are different exercises. So we put in, here’s, here’s, here’s all the cognitive movement exercises. You know, there’s a lot and then I want you to look at all things, all of the sub modalities of IQ and if there’s any, any, any science, peer reviewed, published scientific evidence at the National Institutes of Health that, that show what it does and, and if is there any performance increase, decrease, you know, whatever be the case. So for example, you know, and this is, this is one again, you know, your audience is going to love, is going to love this. This is a wonderful takeaway is we knew one of the exercises we do with cognitive movement and when we do the exercises, you don’t just do one exercise. You’re going to do many different exercises and in concert the results are even better than this. There’s no, no NIH study for the concert. But individually there is.

Bill McKenna [00:20:36]:
There, there is the evidence.

Nick Urban [00:20:39]:
So there’s people researching each of these exercises and reporting on like the different biological effects each of the exercises are producing.

Bill McKenna [00:20:46]:
Exactly. Individually. Wow. But you could imagine it. I’ll give you one exercise right now which everybody loves is, is spinning. We were doing spinning. You know, we would have people do spinning now. You know, word of caution, you know, you start spinning, I don’t want you to fall down and hit your head on the coffee table.

Bill McKenna [00:21:13]:
But if you do it in your office chair, you can Just start spinning around in your office chair. So. Or if you create yourself a big plushy situation where you can spin and there’s no chance of you hitting anything or, you know, that sort of thing, obviously that’s another great way to go. But spinning in the chair left and right, it will, it will actually increase your iq. I was like, but I knew, like I said, I knew we were getting these results, but I didn’t know the science behind it. So that’s just one of the exercises.

Nick Urban [00:21:57]:
So for that, say we want to actually implement this. Is it spinning like 25 times each way or for two minutes, or. It does not really matter that much.

Bill McKenna [00:22:07]:
So two tolerance. There are some people, this is called vestibular stimulation. And who would have thought that spinning has anything to do with processing emotions or your iq? Like, what? What?

Nick Urban [00:22:26]:
Well, it also makes me think because kids like I, when I was younger, loved spinning around. And I would do it until I got dizzy, then I’d stop, wait a little bit, then I would enjoy that feeling, and I would do it again. So it seems like there’s a lot of, like, built in intuition around. Like, these types of things help the body and the brain develop more effectively. But of course, as we get older, we stopped doing these things. So I’m curious how many of them are, like, intuitive to kids, but then adults ridicule them for whatever reason.

Bill McKenna [00:22:54]:
You’re, you’re, you’re dead on. They know they like it and it’s, it’s innate. If you let them go, they’ll do it. You know, I, I was like, you. You know, get me on that, on that thing in the, on the playground that spins around. I’ll just get on that and go, go, go, you know? But yes. And we don’t do it. How many people do it? Some people that are dancing do it.

Bill McKenna [00:23:20]:
The whirling dervishes. You, you’ve seen the, the Turkish whirling dervish. Yeah. People think, oh, you know, I don’t know, they’ve got their own customary dance. You know, they wear the white robe and they have the hat they help to the side, and it starts spinning like crazy. And the interesting thing is the reason they do it is for what they call, like a divine connection. And really what it is is quite simply they’re getting into their right brain. The right brain is the creative portion of the brain.

Bill McKenna [00:24:05]:
They say it’s your interface to the cosmos. You know, it’s the unlimited with the right brain. So. But the specific spinning they do basically puts them into the right Brain. So one way is left brain, the other way, right brain. So you’re creating this balance and stimulation. It’s absolutely fascinating.

Nick Urban [00:24:30]:
This also makes me wonder if someone, say, who gets car sick or seasick or something like that would benefit from, like, a little bit of this training added to their days.

Bill McKenna [00:24:41]:
A lot of different things can make one, you know, seasick or motion sick, you know, that sort of thing. But the way that we do it is you start off like, okay, can I make one spin? Can I just rotate one time? That’s all I got. You know, you’re. What you want to do is be right on the edge of, like, oh, you know, you know, right. That edge that we’re all so familiar with. You just take right to the edge and you stop. That’s it. And tomorrow we do one.

Bill McKenna [00:25:23]:
Maybe I. Maybe day three. Can I do one more spin? Now I’m doing two spins to the left and two spins to the right. For your typical, you know, your typical person, they can do. They can do a lot more. Obviously, again, you know, do all this with caution. The easiest way is your. Is your office chair.

Bill McKenna [00:25:50]:
If you, if you do stand up and do it in a safe area with pillows and all those things is. It is a little bit better because the, the system is challenged. You just, just enough where you’re a little wobbly and, and you’re. You’re trying. Your system’s trying to regulate.

Nick Urban [00:26:10]:
That’s a fun one.

Bill McKenna [00:26:11]:
Yeah, it is a fun one. And, and, and most of all, here it’s the concert. The. When you combine all of these different. All these different exercises, your peripheral vision, your depth perception, your eye movements into areas that your eyes don’t want to be. What happens is, is that you’re coming at it from all different directions and starting to create all this interconnectedness, and your balance gets better. The fear of, you know, risk of falling, fear of falling, you find your stand up straighter and you’re able to see the things around you and to be able to connect with the environment. When we have.

Bill McKenna [00:27:12]:
For example, you’ve heard of the Dr. Daniel Amen of the Amen Clinic. So I refer a lot of people over to Dr. Daniel Amen for the tests. Because if you can see the brain, you know, that was one of his big gifts to the world, is that, you know, the psychiatrists are the only doctors that don’t look at the organ that they treat the brain. So one of the gifts, though, that he gave the world because he scanned several hundred thousand brains now, is that he Was able to physically see that a emotional injury or a physical injury looks the same on a brain scan. It’s like, oh, my God, you know, like that. That time that your.

Bill McKenna [00:28:09]:
Your. Your lover cheated on you. The time that your best friend, you know, something bad happened to him, or, you know, you got fired or, you know, you did something stupid like, you know, jump out of a plane and get yourself a concussion or something, you know, all, you know, martial arts, you know, or. Or, you know, boxing, you’re getting banged up. Well, interestingly enough, because these injuries are physical. And we know from the work of Dr. Daniel from Andrew Huberman, Dr. Andrew Huberman from Stanford, that everywhere we look, you know, is these eyes are directly connected to the brain and the places that we look that maybe your eyes don’t want to go.

Bill McKenna [00:29:06]:
Maybe they have something where, you know, they start to jitter. You should. Blurred vision, double vision, all these things. We think, oh, it’s my eyeballs, you know. Well, actually, it’s a part of your brain. And the cool thing is, because we can see the disturbance and anybody can do this. I’ll show everybody right after this. How you do it is that, you know, when this comes online, you know, where the strain goes away, the double vision goes away or whatever it is.

Bill McKenna [00:29:45]:
It’s not really this. It’s the brain. And that is how we’re getting these levels of focus and performance and that sort of thing. But I promised. I promised that I’d. I’d give a Cracker Jack box, you know, prize. And if everybody is interested, if you, if you like, I can show everybody. This is.

Bill McKenna [00:30:10]:
This is how you can kind of start to tell what part of. Via your eyes is maybe not optimal with your brain. So this is extraordinarily simple. You just put your head forward, straight and level, and you lift your eyes up to the ceiling. And you looking up at the ceiling and rolling your eyes across the ceiling, you’re physically looking at the ceiling. And very, very slowly, you begin to crawl. Having your eyes, meaning looking down the wall extremely slowly all the way down to the floor. And then you very, very slowly will look across the floor.

Bill McKenna [00:31:03]:
You’re going to notice where your eyes don’t want to be, where your eyes are strained, where they feel maybe a little pull or. Or it’s like, I don’t really want to look there. You’ll. You’ll notice that your eyes want to quickly jump past an area. And when you. When they want to do that, that is where the money is. That’s where you can get Additional performance.

Nick Urban [00:31:36]:
So the trick there is to go very slow because otherwise you won’t notice where your eyes want to jump quickly to the next area.

Bill McKenna [00:31:43]:
You won’t really notice it because you jump by it. The other thing is, is that, and this is why working with a practitioner is great. You can do these exercises. We have self help do it yourself videos, which, you know, is kind of the, the starting place. But when you work with somebody, what you do is you as a practitioner. So I’m going to have you rotate your eyes and, and I’ll take a look and so the audience can kind of see what I’m. What I’m talking.

Nick Urban [00:32:20]:
Yeah, you got to watch the video version of this to see.

Bill McKenna [00:32:22]:
Okay, so start. So you look up 12 o’, clock, you look up and then begin rotating your eyes. See how that jumped right there? And this is for the audience. Did you feel it a little bit?

Nick Urban [00:32:34]:
Not really.

Bill McKenna [00:32:35]:
Go ahead and move your eyes. See how it jitters right there?

Nick Urban [00:32:43]:
Yeah, I was going to say it feels like my eyes jump everywhere.

Bill McKenna [00:32:45]:
Jump. Yeah, yeah, go ahead, go ahead. Keep going, keep going. Okay, yeah, keep going all the way around. And keep your head level so we could see your eyeballs.

Nick Urban [00:33:02]:
I felt it right there.

Bill McKenna [00:33:03]:
Okay. Yeah.

Nick Urban [00:33:08]:
Surprisingly hard.

Bill McKenna [00:33:08]:
Okay, so. And over on your left side, you know, you’re like, yeah, that’s how emotionally it feels like.

Nick Urban [00:33:17]:
Yeah, no, yeah, it’s like, okay, I’m done with this. I’m fatigued.

Bill McKenna [00:33:20]:
Yeah, exactly. And isn’t that interesting that it’s literally just one eye roll and it’s like, oh, yeah.

Nick Urban [00:33:28]:
This also makes me wonder about the effect of certain other things. Like, for example, like your overall energy levels going into the session. Say if you have caffeine, you’re dehydrated, whether or not you’ve eaten before that, how all of those different factors impact your ability to do some of these very simple movements.

Bill McKenna [00:33:46]:
They certainly, certainly can have, have an impact. But really the truth is it happened long ago. You know, you did a wheelie on your bike and you banged it up. You know, if you had a surgery and you know, you had some sort of issue with anesthesia or anesthetic or whatever, you know, it could be chemical, it could be emotional, it could be an actual injury, physically, it could be so many things that will, that will cause it.

Nick Urban [00:34:24]:
But as you said, your brain interprets them similarly, and so they show up as dysfunctions in the brain scans anyway. So it doesn’t really matter the form necessarily, because it’s still going to have a similar effect.

Bill McKenna [00:34:37]:
Exactly. But and in the way it kind of shows up in our lives is, you know, so many things. Like, for example, you know, financially, I cannot get it together. You know, I try. Maybe it’s hard for me to read, you know, and focus on a document. I, my mind wanders, I can’t remember certain things. It may show up like kind of a low grade, like, you know, I just don’t feel good. Maybe I don’t feel good about me or relationships.

Bill McKenna [00:35:28]:
Oftentimes it shows up within relationships, like, you know what, people are just like that and I don’t trust them. Whether it’s your business partner or whether it’s a romantic relationship, the lower down our brain is functioning, meaning not at optimal. The more you’re going to have conflict, the less peace you’re going to have in your life. And it shows up, you might say, you know, like, how’d you end up in that lawsuit? Well, you know, I’m just a really, you know, I’m going to tell people, which I’m not going to let anybody step on me or not. You know, there’s people who’ve been doing business all their lives and they don’t get in lawsuits. But, but it really has to do with, with perspective. It’s so interesting. Now we just did a rotation and that was one aspect of what we do in cognitive movement, which is your focused vision, but there’s also your non focused vision, your peripheral vision.

Bill McKenna [00:36:45]:
And you’ll find that especially if you’ve had a lot of traumas and things in your life, that it’ll shut down on one side, it may stay open on the other. But with these, with these lawsuits or divorces or whatever, what happens is the peripheral vision starts to, or, you know, getting punched in your head, your peripheral vision starts shutting down. And, and, and with this, emotions follow the physical as, as your perspective shuts down, your perspective shuts down. As people age, you know, there’s a vibrance when people are young like you, you know, it’s vibrant. You want to be around them like, yeah, we’re going out and getting it, you know, and you, you meet a lot of older people. Like Meatloaf, you know, on Wednesday. Is that Denny’s? And I’m gonna, you know, we gotta get the special. But they’re not all that way.

Bill McKenna [00:37:54]:
You can open up your peripheral vision and with it you have a whole different feeling. This, this like, because your, your audience is, is very active, you probably, this is something you relate to is like in, you watch MMA or you know, stuff like that, and you see, you see. Occasionally you’ll see somebody like, you know, throwing up your cut and the, and the guys just poo. And you’re like, you should have saw that coming. It was slow motion. It was so easy. What do you. What happened? You know, it was like literally blocked.

Bill McKenna [00:38:30]:
Their peripheral vision shut down. So that’s the area to come in on when you know this about, about it. But it, but that’s just the physical aspect of it. When we, when we open this up. The best way I can describe it is the. From a very practical standpoint, everybody here has probably been on vacation to somewhere that they always wanted to go. You know, it’s like, oh my God. Or it’s a concert, know where you were like, oh my God, I can’t believe it.

Bill McKenna [00:39:03]:
We’re going to go see my favorite band. And, and you finally get there and if you remember getting off the plane and being in that city or being at that concert and you’re like your, your peripheral vision opens up and you’re taking it all in. Remember the feeling you had, it’s actually this part of your mechanism within your body is affecting bidirectionally this feeling. It opens it up. And not only that, but you’re able to absorb more concepts, you’re able to see other perspectives. So in. It’s so valuable to do this work to enhance your blind spots, if you will, and your balance improves as well.

Nick Urban [00:40:03]:
I’m not thinking about how this applies. In pop culture we say, oh, they are very narrow minded, meaning the blinders are on, they’re looking straight ahead. And also when I was coming across vision and studying it to begin with, I came across the idea of, what do they call it, panoramic vision or something where you let your eyes soften and then you focus on your peripheries and you kind of just like. I don’t want to call it zoning out, but it’s like an incredibly fast way of shifting out of the sympathetic nervous system and going to a more parasympathetic state. And it sounds like so much of what you’re describing is about regaining the ability to autoregulate our nervous systems.

Bill McKenna [00:40:43]:
That’s exactly it. That’s all the work we do. And we’re utilizing the entire nervous system to do that. We have exercises we do with a ball and to be able to smoothly track the ball and where it is in time and space and doing exercises that include your spine and stretching your spine with a particular eye position where it doesn’t want to be so we attack the brain from both perspectives, but physically, the eyeballs, one end of the brain and the spinal cord, the other end of the brain. So the concert of the two creates these rapid changes in a person’s life. And it’s not one thing, it’s everything. Oftentimes we’ll, we’ll, we’ll. You know, a person is out there and they’re, they’re, they’re in a place that they have one problem.

Bill McKenna [00:41:51]:
I had this one, one billionaire that I worked with, legitimate, no bs, got my own plane with my couch in it. You know, we’re that type of billionaire, you know, and he had had a terrible fall. You know, he was a hard, partying, hard, partying young billionaire who, who was out enjoying life. Well, you know, he got lit up and fell down on some stairs and badly damaged his brain. And his literal head was swollen up like a, like a basketball. Wouldn’t, couldn’t recognize him. All the, all the damage you can imagine. Well, after this accident, you know, where he just, you know, fell down, literally collapsed his empire.

Bill McKenna [00:42:48]:
Everybody got sued. Neighbors, business partners, incoming lawsuits from, from the, the shareholders. Everything collapsed. You can imagine what it might be going. But like, to go from unbelievable, you know, like, where are we going today? It’s Brazil, baby. You know, where are we going? Where’s tomorrow? You know, Grand Cayman’s, you know, so two, like lost it all. And not only lost it all, but lost it all within conflict and anger. Filled with anger and rage and irrational thinking.

Bill McKenna [00:43:38]:
But as Dr. Daniel Amen says, people look at behavioral issues and think that this person’s just bad, you know, not behaving well. It’s really a physical brain issue. And he had damaged his brain so bad. He was, it was horrible life. That’s how life was for him, his interpretation of it. But anyway, fast forward. Finally we met and, and we worked together intensely.

Bill McKenna [00:44:16]:
And this guy, unbelievable, he came back, you know, he got divorced, by the way. Oh, yeah, divorced too, you know, of course, but of course we’re going to get a divorce too. So. So anyway, he came back. I mean, it was horrible, you know, the damage. But he was, inside of him a hard worker. And we worked through all those glitches and areas, getting his brain online, one, one after the next, and we did it every single day. He came back, he got married, he fell in love, got married his business, he created another business and boom, boom, boom, he’s back, baby.

Bill McKenna [00:45:04]:
You know, he’s doing it again, so it’s so exciting to see. But it wasn’t One aspect of life, it was all of life. You know, he was concerned about his past haunting him. And you know, those stuck feelings around something are one of the things that hold us back. And that’s one of the things that we do with cognitive movement, is basically work on the stuck emotion because it’s really just a stuck thought in the brain and you can see it in a certain eye position. So anyway, my point is, is that it’s not just iq, it’s your emotions, it’s your fear, it’s your anger, it’s what the parts of the brain that are operating and it’s through your entire body. We utilize the entire thing to get the changes. Yeah.

Nick Urban [00:45:59]:
Do you ever have people push back and they came in thinking they were just going to solve this little thing or medium sized thing over here? They go through the program and then they all of a sudden their entire life looks different because what they thought was part of their personality actually wasn’t part of their personality. And it was more dynamic. And once this shifted over here, they were more outgoing and friendly towards people and like everything around them just shifted.

Bill McKenna [00:46:22]:
Afterward 100% every damn week. You know, it’s, that’s how it is. But the, the thing is, is that the way it happens for the person who’s doing the work, it’s like as natural as breathing. As natural as breathing. They see the change and it’s like, oh, it’s like changing your mind without trying. I’ll give you an example. There was a kid, there’s a kid who got badly injured at 6 years old, hit his head and at 6 years old, never the same. I began working with him at 20.

Bill McKenna [00:47:15]:
Life was very hard for this guy. Relationships, relationships with family, communications. Can’t interpret things, you know, whether you’re, for example, whether you’re just being irrational or you have a really good point, can’t decipher, you know, and not feeling, you know, not feeling good about oneself. Overwhelmed, overwhelmed, confused, brain fog, these sorts of things. Can’t focus, can’t get stuff done. But when we started working, all we worked on was just the physical stuff because there was such resistance to making emotional changes. All we did was physical. Usually we work both physical and emotional.

Bill McKenna [00:48:15]:
That’s optimal. But depending where someone’s at, we, we worked together and what happened is, is just on the working, the physical things on, on athletic performance, all the emotional things changed. Relationship with family Bloom. Everybody is being communicated with now and, and he says, I can decipher now whether someone is being rational or not or Logical. I. Any wants to help people. You know, where he couldn’t before, it didn’t even enter his mind. Concern for another didn’t enter his mind.

Bill McKenna [00:48:56]:
Now it is, it’s a, it’s an amazing thing. But, but something as simple as sleep. He hasn’t slept well since he was 6 years old. And now he’s sleeping. Sleeping, you know, restfully. When. Anyway, it’s a, it’s an entire system that, that we have and it all works together.

Nick Urban [00:49:24]:
What do you chalk it up to? Mainly, of course there’s a ton of things, but like you put it all under one umbrella. Would you say it’s mostly about restoring the nervous system or something else?

Bill McKenna [00:49:34]:
The, your nervous system literally is, is your brain and the entire body, this nervous system. And it’s so interesting. You know, my business partner, Liz Larson, she had said that I thought this was genius, that your subconscious is your nervous system. And, and how is that? Well, all of your reactions, the reactions that you have in this lifetime, whatever they are, are literally a feeling. And this feeling we get, whatever feeling it is, we’ll think a thought equal to the way we feel and then we act it out in the world. Know, I feel this way. I think this way. I will do that action.

Bill McKenna [00:50:35]:
And that goes from ice cream. You know, I want. It’s, you know, it’s 10 o’ clock at night. I’d like to get after that, that pint ice cream. Sounds real good, you know. Yes, yes. Okay. Well, it goes from that to your love life to your, you know, I can see making $10 million in my lifetime, but $100 million, that’s a big issue.

Bill McKenna [00:51:05]:
I. Oh, no, no, no, no, no, no. I, you know, then I’ve got a security issue and. No, or you know what? Maybe, maybe it’s, you know, if you have more than $10,000 in your bank account, you know, then, you know, there’s the starving people in the other parts of the world. You’re, you’re not a good person because you got this money and they don’t. You should have been doing, you know, so you get rid of your money or it could be anything, you know, I, because, you know, myself, I didn’t understand all this and I had a lot of brain injuries. You know, I, I was 35 years in martial arts. I fell off my bike and broke my neck.

Bill McKenna [00:51:50]:
I, I went skydiving and, and I, you know, I nearly died skydiving. I crushed my face and my sternum and my leg and almost died. And anyway, you know, I didn’t really think that I had a head injury. I. It never occurred to me. Have you ever had a hand injury? My, My business partner asked me, hey, Bill, have you ever had a concussion? And I was like, no, never football, you know. Yeah. And.

Bill McKenna [00:52:20]:
And I would smash my head, you know, intentionally, you know. Yeah. So anyway, the thing is, none of us think we have it, but the truth is, is that remains with us. Dr. Daniel Amen says an untreated concussion is an untreated concussion. So anyway, it’s. It is something that. It’s just sure is fun to work with people and watch them come online and all utilizing all these aspects.

Bill McKenna [00:52:56]:
Yeah.

Nick Urban [00:52:56]:
So you mentioned the physical several times that you guys work through them and you do the super eye exercises. And then also there’s an emotional component. Like, what’s the full system to get the best effects? Are there other components or is it just the super eye exercises plus the, like, whatever kind of emotional work that is?

Bill McKenna [00:53:17]:
That’s a really good question. So, so there are, there’s. I don’t, you know, you know, 30, 40 exercises that we do in, all in concert with each other. But the most effective. Effective. The most effective, if you really want to bang it out is, is you let yourself feel how you do now. You know, I got a real problem with, you know, my brother or, you know, my wife or my girlfriend, my boyfriend, what, whatever, you know, I feel this or I’m afraid, afraid of that or angry about this. Shame, guilt, grief, humiliation, anger, fear.

Bill McKenna [00:54:08]:
Whatever I’m feeling authentically, you let yourself feel it and you do these exercises. Now, these exercises are everything from walking in a figure eight to spinning, to doing all of these eye exercises, your ears, your peripheral vision exercises that are getting it online at certain depths away from you, even your hearing and also your touch. All of it works together to get the brain functioning. If, for example, your. Let’s say my peripheral vision is shut down, so I have my focus vision, my proprioception, my touch, my hearing, my focus sight, and my peripheral vision and depth perception, all these different functions. But let’s say one of the functions and this is a part of the brain, mind you, is shut down. What we do is we work with the others. Like I’ll.

Bill McKenna [00:55:25]:
We’ll start to work with sound, like within your depth, within the depth and your focus, vision and sound. And then what happens is all of a sudden, think the other one pops online. So we’re coming at it from multiple angles. There’s even things that are absolutely, like, beyond high performance, which is the non Visual part of your retina. Not very many people know about this, but your, there’s this part of your retina which is the non visual part which sees into other, other parts beyond the visual, visual spectrum of light. And this, when you get a, when you get a brain injury and that sort of thing, what happens is that goes offline and in a particular area and, but when it comes back online, you’re like, whoa, you really, your life takes off. So when I, when I say beyond physical, you know, the even high performance to this other level, you can bring this online. And there’s a bunch of amazing science behind it.

Bill McKenna [00:56:51]:
For example, with your eyes closed, somebody can ring a bell. And they’re ringing the bell, let’s say over here and you got your eyes closed and you say, okay, go touch the bell. And, and you’ll be like, like over here. Yeah, you’re like, what?

Nick Urban [00:57:09]:
There’s totally missing it.

Bill McKenna [00:57:11]:
There’s this, there’s this Mind’s Eye Institute. You know, the science of this is from Chicago, I think it’s. Dr. Zelinsky has written books and stuff about it. But, but you can wear a prism glasses, these certain lenses and they’ll ring the bell and you’re like, boom, boom, boom. So it is this non visual part of the, of the retina can be, can be brought back online. We do things a little bit differently at Cogno, but, but basically we get that, you know, bow, boom, boom. You know, so, so you can, there’s, there’s things you can do to really enhance your life.

Bill McKenna [00:57:55]:
And this is the part of the brain. Maybe people have seen this. There’s a one school in Utah, there’s another one in England where they have the kids blindfolded and they’re reading with the blindfold. Have you seen that before? No. Oh man. Yeah. Well, anyway, it’s just outside of Salt Lake City. Amazing.

Bill McKenna [00:58:17]:
Amazing.

Nick Urban [00:58:18]:
When I was learning about neuro linguistics, I learned the acronym vak. Visual, auditory and Kinesthetic. And it seems that people, people get the best results when, as you do in your program, they combine some assortment of the three.

Bill McKenna [00:58:33]:
Yeah. When you, when you combine all three, what you’re doing is you’re basically these different ways that you learn, right? You’re learning through, you know, visual, kinesthetic and auditory and one can help out the other. That’s what we found. Plus there’s a lot more than the early days of nlp. Today we know about all these other functions and ways to bring it online.

Nick Urban [00:59:10]:
So do you see that certain people say the ones that are visually dominant, respond better to the eye exercises, or is it pretty universal?

Bill McKenna [00:59:18]:
Everybody’s a little different. Some, some people are stronger in one capacity than another. And because of that, we’ll utilize all of it in concert. So we’ll find, we’ll find the area that, the sense that we can utilize to help stimulate the others and to bring it online.

Nick Urban [00:59:47]:
And then also, Bill, have you heard of people with like, say, physical eye issues, like say, vision issues, experiencing any benefit to their vision from using this kind of system?

Bill McKenna [00:59:58]:
So, so, you know, there’s things that I can say and things I can’t say, you know, so we don’t cure any name disease, physical or psychological. There’s no. That is, we’re doing exercises that will stimulate the brain and build mental acuity and athletic performance. Now, as you bring your brain online, this is a brain thing because the eyeballs in the brain are one. People see changes in their vision. So. But it’s really just a brain, just a brain thing. I’ll tell you a story.

Bill McKenna [01:00:47]:
This story happened many years ago. I don’t know, maybe 2018 or 19. There was a, a woman, I was doing a training and I train a lot of doctors and therapists and, and also regular people be, you know, just ordinary person. Can be a cognitive movement practitioner. But you know, obviously there’s people out there that are professionals that are, that are working in the field, but had an ophthalmologist who came to the practitioner training and, and during the practitioner training, he, he, you know, at the end of the practitioner training, the live portion, there’s a video portion and there’s a live portion, he said to me, he said, hey Bill, you, you. I need, I told everybody I need volunteers because I need the practitioners to practice on somebody. And, and, and he said, he said, you need people for us to practice on? And he said, I said, yes. And I said, bring your, you know, bring your hard cases.

Bill McKenna [01:02:00]:
Bring the cases that you, you have no solution for. And he was like, he looked at me and he was like, you really sure about this? I said, absolutely. Bring them on the worst of the worst. So I didn’t know what I was stepping into, but I, you know, being ignorant and, but I knew the stuff worked. So he ends up bringing in this woman and this woman is basically, she’s blind. And, and he, he told me, he said, listen, this woman was in a communist country as a child. The father said, said in the, in this communist country. He made a statement about the political party that was a no go.

Bill McKenna [01:03:08]:
And they Arrested him and the entire family. So, so they’re forced into a hard labor camp and told the wife, hey, wife, you know what, you, you know, just divorce him and you and the kids can go. And they’re no, not doing it, not divorcing him. And we’re sticking together. And then, and then the unbelievable happens. Oh, well, that’s fine. Guess what? Tomorrow is execution day and somebody in your family is going to have to witness it. Oh, well, who are we going to choose? Well, I guess my 9 year old daughter.

Bill McKenna [01:04:03]:
I, I just was absolutely floored. And it wasn’t until later that I thought these, these people probably said, it’s not you, you got to choose one of your children to witness it. But anyway, you know, that made more sense because I couldn’t see a parent, you know, I couldn’t see a parent doing it. But the nine year old daughter stood up in front and was the witness and they pulled out a firearm, shot the person. The blood spilled onto the little girl. She passes out, she passes out, wakes up blind, blind, nine years old, hit the fast forward button. She’s now 50 years old, living in the United States. And the doctor that invited her in said, hey ma’, am, if you say word one that this is related to the execution, she’s out the door.

Bill McKenna [01:05:21]:
Okay, okay, well, what I’m going to do is. And that would be the approach that I would have taken. Yeah, but was emotional, but I, but I just. Okay, got it. I can go at this from the physical. So what I did was she came in the door and when she came in the door, I thought, I’m screwed. Because she had this, this visor on, dark glasses, you know, and she, and we had all the drapes drawn. There was just a little bit of light in the house.

Bill McKenna [01:05:55]:
And she was like, oh, oh, oh. You know, and she was like, like shaking and frail. Most days she lays on the floor to try and get by, you know, because vertigo and all this stuff. So, so they had done work on her with acupuncture and they got a, a part, partial, partial little bit of vision in one eye, but light was overwhelming, you know, like literally she couldn’t be in light, so hence the dark glasses and the hat and all this stuff and having to be helped everywhere. Well, anyway, she sits down in the chair and she takes off her glasses. Everything. I said, okay, we’re just gonna go a little bit at a time. And we worked with the, you know, the cognitive movement ball.

Bill McKenna [01:06:57]:
I’m gonna have you to just track this. And she, you Know, I started moving the ball and, and boom. She had like a seizure. You know, she, she could see part of it and she had this seizure like oh. And I was, I just. Okay, slow down more. So we slowed down and we did these exercises where I just, I was like, okay, we’re just going to, bit by bit, that part of your vision that you have, we’re just going to have you to track this, this ball. I was just trying to keep her out of seizures and to do these, these exercises.

Bill McKenna [01:07:40]:
And the exercises were visual and they were also the, some of the walking exercises that we do and some neck, particular position things. Anyway, bottom line is I thought when I went in this, because of her reaction, I thought she’s so bought into this, there’s going to be no way out. There’s a huge value. You know, when somebody’s so exaggerated into it, like, oh, you love this, this problem. You know, you’re not letting go of this problem. It’s too value. It’s all personality. Now it’s a.

Bill McKenna [01:08:15]:
Our probably an hour and 15 minutes later. The glasses are off, the hat is off. She was actually in the front yard laughing in the sunlight.

Nick Urban [01:08:30]:
This is after one session.

Bill McKenna [01:08:31]:
That was one session. That was one. Yeah. It was crazy. You know, her, her, her vision came back and that sort of thing, you know, the whole, the whole thing. She was, she was ecstatic, crying. It was, it was incredible. But again, it wasn’t about, you know, it’s called hysterical blindness.

Bill McKenna [01:08:57]:
But you know, we’re able to get to the parts of the brain to just help, just wherever that stress, you know, that she couldn’t use, couldn’t use her brain. So that’s all we did.

Nick Urban [01:09:09]:
Bill, before we start to wind down, you’ve already mentioned the spinning in the chair or if you get a little more advanced to, to stand up and try spinning that way, both left and right. You’ve also mentioned a test that we can do, a non medical test that we can do to see how our nervous system is doing and where in our field of vision there might be disturbances. Are there any other things that we can do either on a walk or add to our exercise routine or something to help smooth out some of the nervous system, for lack of a better word, stuckness or disturbances.

Bill McKenna [01:09:43]:
Yes. So your audience is really, they’re getting a full, you know, it’s an entire Costco, Costco Cracker Jack boxes. It’s not just one Cracker Jack box. You get a bunch of Cracker Jack box. I’ll give you the next one. Okay, so the next one, this one is free, and you can go to Google and, and. And type in labyrinth locator. Labyrinth locator.

Bill McKenna [01:10:12]:
Now I think it’s.org labyrinthlocator.org I believe. And a labyrinth is. Is there’s something like 8,000 of them around the globe or 9,000 now around the globe. And people used to think that a labyrinth was some sort of sacred thing. And the reason that people really felt it was sacred is people would walk a labyrinth and they would have epiphanies and resolutions to problems. They would have their prayers answered. But that sounds kind of like crazy, doesn’t it? Well, until you understand the neuroscience of the labyrinth. So, again, this was a amazing piece of.

Bill McKenna [01:11:03]:
Of technology that the woman that I had talked about earlier, one of my teachers, had educated me on. A labyrinth is not a maze. A labyrinth has one pathway. You literally walk the labyrinth, and it will force you to make a U turn to the left. You walk a little further, and it forces you to make a U turn to the right. And every time you. You do a U turn, you force your. Your nervous system to use the opposite lobe of the brain.

Bill McKenna [01:11:44]:
So you might be a person that is extremely logical. And. And then when you walk and you might be under high stress, logical people tend to be high stress, but there’s no stress over in the right brain. So by walking the labyrinth, all of a sudden, for 50% of the time, I’m in the left brain, and then I’m in the right brain, I’m giving both of my parts of my brain an opportunity to look at a problem. Now, when you walk the labyrinth, if you walk it with an intention, you know what? I want to do this ipo, and I’m not sure who to go with. I want to, you know, I want to run this marathon, but I’m not sure, you know, or you name it. I can’t stand my girlfriend or can’t stand my husband or, you know, whatever. Bring your phone with you.

Bill McKenna [01:12:41]:
You bring your phone with you and get ready to make notes because you’re going to walk this thing, and all of a sudden, boom. New idea. Boom. Resolution, Boom. One after the next. And. And this is basically a natural way to start to get your left and right hemispheres going. I have my clients that are really into, you know, having their business perform, and I give them this homework to do, you know, daily.

Bill McKenna [01:13:16]:
So they’re out there doing it. And really what it is, is it just helps you to start. Start firing, start firing. These labyrinths are free you just put in your zip code and you know how many miles you’re willing to travel to go to get one, and there you go. So if you can’t do it, let’s say I’m, I’m living in, you know, wherever you know. And there’s, gosh, I typed it in. There’s not one for 29 miles. Put two chairs in your living room and walk a figure eight.

Bill McKenna [01:13:48]:
It’s the same thing, but, but a labyrinth is better because it has different amounts of time because you’re walking for further and then shorter, like, okay, I’ll be in left brain for a little while. Right brain for a long time. Right brain, long time. Left brain, little time. You know, it’s like, it varies it up. It’s so it’s a, it’s a really interesting piece of technology. So anyway, these are some of the roots of cognitive movement and, and a few of the gifts there, there are. Now there’s a basic program, it’s called Cognitive Movement Essentials.

Bill McKenna [01:14:27]:
You can get it online on the website. You know, that’s a place to start where you can actually start to utilize this and learn just a, you know, handful of the techniques. There’s also a practitioner program, which you learn all the techniques. It’s, you know, four and a half months of videos, it’s in person training. It’s a, it’s a lot, but those people are really banging it out.

Nick Urban [01:14:53]:
And also, if you guys choose to do the labyrinth exercise around you, make sure when you’re taking those notes on your phone, you’re not looking down, you’re holding your phone up in front of you to take us full circle back to the beginning of this conversation.

Bill McKenna [01:15:06]:
Beautiful. Yeah.

Nick Urban [01:15:07]:
So, Bill, if people want to connect with you, will you repeat that URL of where they can find your programs and your work? Because I think you have multiple different places to send people.

Bill McKenna [01:15:17]:
Absolutely. Cognomovement.com that’s C-O G N O M O V E m e n t.com cognomovement.com and there you can get the Essentials program. If you want to book a 15 minute discovery call, you know that like, hey, you know, like to get on a program and work together. Happy to do that as well. And also there’s information on the practitioner program there as well.

Nick Urban [01:15:52]:
All right, and the last question for today, if people have made it this far, what’s the final parting thought you want to leave them with?

Bill McKenna [01:16:00]:
Final parting thought is, is that there is so much more, you know, there’s A feeling to being you. Like, hey, that’s just how I am. That’s just how it is. And. And the amazing thing that I would leave you with is that there is a you that’s crawling, a you that can walk, a. A you that can run, and a you that can fly. And as you go and you bring your brain and your nervous system regulated all online, you’ll find yourself going through the steps to flying. And I know it sounds crazy.

Bill McKenna [01:16:43]:
I know it sounds impossible. It’s like, what do you mean? It’s no way. But it’s real. It’s true. And simple exercises that you can. You can start doing today. You’ve got some of them for free. You’ll.

Bill McKenna [01:16:58]:
If you do them and you do them religiously, you’ll start to see it.

Nick Urban [01:17:01]:
Oh, I didn’t mention or ask you, but what is the time commitment for someone working through the Essentials program? The exercises there? Are we talking 30 minutes a day or four hours per day or somewhere in between?

Bill McKenna [01:17:13]:
So the homework that I give people, you know, the. The Essentials program, I think is something like three, three, three, four hours of videos that are there for you of different training on different things. The basics. These are really basics. But. But that’s the. The whole training. But as far as the homework per day, everybody’s a little different.

Bill McKenna [01:17:34]:
And by that, I mean, they don’t have the capacity either in the amount of time or literally how exhausting it can be. Just like you got a little fatigued running your eyes around. Well, you start off three to five minutes a day, and then you work up. Work up to 30 minutes a day or, you know, the more you do, the better it works. If for the people that are really on an accelerated path that I work one to one with, we work. We work up to about three times a day, 20 minutes per session. And this is an accelerated program where, you know, they have a goal of whatever it is that they’re looking to get, whether it is to have an optimized brain and nervous system or. Or maybe it’s around, you know, an Olympic hopeful situation or.

Nick Urban [01:18:37]:
Yeah, that’d be like the equivalent of training camp, like summer training camp in football or sports. And it’s working towards a specific goal. But the average person probably doesn’t need to do three sessions of 20 minutes per day.

Bill McKenna [01:18:49]:
No, no. But if they’re, you know, if they’re popping off, you know, five, ten minutes a day, that alone will do it.

Nick Urban [01:18:57]:
Well, Bill, this has been a blast. I learned a ton from you today. Extra emphasis on nervous system health and regulation and working with the unconscious, the subconscious, and a lot of different ways of integrating these things into our lives and routines. Thank you for your work and I look forward to connecting with you in the future.

Bill McKenna [01:19:17]:
Thank you.

Nick Urban [01:19:18]:
Thanks for tuning in to high performance longevity. If you got value today, the best way to support the show is to leave a review or share it with someone who’s ready to upgrade their healthspan. You can find all the episodes, show notes and resources [email protected] until next time, stay energized, stay bioharmonized, and be an outlier.