Top 5 Sleep Apnea Treatments Without CPAP

why does no one tell you that there's a world of sleep apnea treatments without a CPAP and that's because the Health Care system is not built for you it's built for health insurance driven fixes

that strap you to a CPAP or push you towards surgery but here's the truth there are dozens of powerful non-invasive solutions that are backed by research that can help you reclaim

quiet peaceful sleep without a CPAP or without surgery so that's why the real question is which ones actually work and that's why in this episode I'm going to share the top five sleep apnea

treatments without a CPAP and to kick things off let's dive into why cpaps leave so many people looking for better answers to go beyond a CPAP we need to First understand why a CPAP does not

work for everyone it works for some people it doesn't work for everyone and I'm going to give you the exact statistics from the research data on this but I don't want you to believe

this lie that gets perpetuated that the CPAP is the only option for Sleep Bing it's the best best option for sleep apnea both of those are highly highly debatable but that's not what we feel

when we're in the office for the first time going over our sleep study results where we're being told well you got to get on a CPAP or your heart's going to explode or your brain's going to explode you're going to get demen like all those

things will happen but the truth of the matter is it is not the only option and I'm not saying that than surgery which is then the only Next Step that they'll give you that's also not a great option

we'll talk about those statistics later and basically you're given two bad options which is not a choice whatsoever it's just forcing you down two Pathways that leave you dependent on a machine or

having to face the risk of irreversible surgery to your body and the reason we're pushed towards the CPAP is purely because of the health insurance algorithm seriously look at it if you

pull up a chart it will just pretty much always say Pap therapy Pap therapy Pap therapy when there's dozens of other options and I'm going to give you the top five in just a moment and why this

happens just to really quickly round this part out I'll just let the numbers speak for themselves this is what you can get a CPAP machine produce the mass quantity here about1 $150 a unit and

this is what they sell for we'll just scoot right on by that I'm not going to say you can just think it yourself now for now I'm going to go after the golden

cow of sleep apnea treatment here and using this quote as a very good example of why that is we're going to look at the quote here we're going to read it very carefully if you can wear it it's

100% effective if you can sleep with a CPAP machine it can provide a 100% correction now at first glance this seems that CPAP is the only option but just really read the words here if if

can there's a lot of things that need to happen correctly for a CPAP to be God's Saving Grace for sleaping again for some of you it is but for a lot of you you

run into what I call the big if if all these stars align if you're able to deal with it if it actually helps yeah it's great but what do those numbers actually shake down into is what I'm going to

share with you in a moment because the God's honest truth if you look at this research article the major finding is that the people who cannot tolerate or

use or are compliant with CPAP therapy they are the silent majority you would never know that going into your doctor's office CU all we get told is there's something wrong with us cuz we're not

using a CPAP when we're bad people but the fact of the matter is is most people will leave a CPAP behind because it is too much of a hassle and they're not feeling a

benefit it's not because they're forgetful it's not because they're bad people it's not because they're lazy and in fact these subset of people who benefit from a CPAP they're very

adherent because they feel a huge benefit they're like they're naming their CPAP which is great if you have a CPAP that works for you and you're happy with it that is awesome I'm not here to

take that away from you I'm here to highlight how actually the majority of people do not do well on a CPAP so that kills the first big if Europe if you can

wear it if you can stick with it but the thing is does it always provide a 100% correction let's look at that now so we look at this research study where they

had a lot of different primary endpoints they were looking at one of them was of the people who are compliant with CPAP how many of them report a positive

benefit what they found was that 20% of people who stuck with the CPAP reported no change in symptoms yes that means 80% of those people who stuck with it had benefit like I said there are some

people who they love their CPAP and would choose it over I don't know someone else in their family that they're not super close with okay maybe not their wife or maybe I don't know but nonetheless there's 20% of people who do

not respond so to show you the numbers in the drop off because once again if it was gold standard and great these numbers would be a lot better so 100 people are recommended a CPAP in their

doctor's office anywhere from a week to a year later 40% of them will still be on it there is a huge drop off and then

of those 40 people 32 of them give their CPAP thumbs up it's great so we go from 100 to 32 again the grand majority of people do not benefit from a CPAP that's

why all the treatments for sleep apnea we're going to talk about the top five are super important to understand because when you realize the gold standard is not the gold standard you

make a face like this the bottom line is if a cpat works for you awesome great thumbs up and I don't mean that in a bad way because there'll be people who they have a call with me I'm like hey looks

like your cp's doing fine you like it fits you and your lifestyle let's not reinvent the wheel here unless like there's some good reason to that's not my goal my goal is to find and give

different options for people so they don't have to try to like force themselves into this only one box when there's so many options a available so if you're like most people who do not benefit don't beat yourself up it's not

your fault you have options and in fact we're going to get into those top five options ranked here today and I want to note that all of these are additive you can stack all of these if you really

want to you don't need to but if you take one and two and combine them together that's fine actually a pretty good strategy so let's dive into number five as I go through each of these I'm

going to present it of where I'm showing you what the problem is so we can understand what's happening at the core instead of just recommending things all willy-nilly and then you can see how

they fit together as well so with number five as we know how sleep apia works we have a faster inhale pulls the tongue back Airway is blocked pretty easy but

there's going to be certain things that make this more likely to happen one of them is if we imagine if we take this part of the human body this would be the chin we're looking at it through the

side here and if we bring this further back then this collapse in the back of the airway is going to be more likely to happen so if your jaw is back or your

jaw is small or if you have a recess jaw which would be the the fancy way of saying that then that will make it that much more likely for the fast inhale to pull that tissue into the back of the

airway just simple physics if something's closer to a big gust of wind it's going to get sucked up by it so when we look at this you can see it a little bit better here where we have this part of the jaw it's further back

now if we we open it up if we bring It Forward then this is nice and open without changing any other variables or factors so if you're a smart cookie and seeing all the mads here I'm going to

tell you what that means if you don't so don't get sad but instead get mad what I mean by that is a mular advancement device which I'm going to throw into a big bucket of categories of stuff in

your mouth that brings your jaw forward which makes sleep apne treatment without CPAP number five mouth guards mandibular advancement devices or mad and also oral

appliances here's an example of a simple mouth guard I think this is the Snore RX I'm not 100% positive on that now with these devices how effective are they

okay I'm going to tell you how effective they are the risk Etc and then you know telling you how to try this out for yourself so with the effectiveness if we look at this paper it can improve

symptoms by about 30 to 50% it's pretty big that's pretty awesome for a anywhere from a $50 piece of plastic and I know an oral Appliance

can go into the thousands however it's a lot less annoying than a bunch of air blowing all over the place so for this recommendation and pretty much everything that I'll recommend there's

one guiding principle of starting at the least invasive the Least Complicated and also the least expensive by extension and going up because you don't want to start with a $4,000 oral Appliance when

you could have just tried out a $50 mouth guard okay and that's because it's super important to do the least that gives you the most return on your effort that's what we're always figuring out with our

clients what's going to do the trick for you with the least amount of effort now with the recommendations I'll give you a list I'll tell you about how to get that in a little bit for the recommendations of everything that we're talking about

but of course there's going to be some side effects that we need to worry about because when I had a mouth guard it was not the most pleasant experience yes for some people big improvements awesome but for me not so much so I had a lot of jaw

pain and discomfort feel like someone would just punch me in the face when I woke up in the morning maybe someone did I don't know but that's from the mouth

guard causing a change in the geometry of your jaw uh can also lead to tooth movement or teeth movement rather it's going to move more than one it's going to either lead them to bring closer

together or even just like angled in a way that's going to cause some pain and if you're someone who has TMJ mouth cards can kind of be a double-edged sword some people say it goes away some

people gets worse so proceed with caution if you have TMJ you know you got some jaw pain issues there and of course the limitations of mouth guards it can always fall out and they often need to

be replaced I would still say better than a CPAP but of course everything is going to have its own limitations so that's number five mouth guards mad devices and of course oral appliances so

for number four this brings us back to our general premise of the tongue and other tissues being pulled into the back of the airway and the tongue is one of the most common ones it can still be the soft pallet or some other tissues in the

back but nonetheless the important thing to notice is that you can just think of it like there's a bunch of stuff towards the front of your mouth and Airway and when you lay on your back it will follow

the line of gravity so gravity is going to be going from top to bottom I think that's still true I know gravity is a theory but I think that's the the gist

of it and then that will pull it into the back of your Airway and block things off or it'll make it that much more likely to fall back because we have a lot of people who they can't sleep on

their back but then we correct other things like they're breathing then they can't but in the meantime being able to understand this relationship super duper important because if you could turn your

head to the side and this was the only image I could find on Google that would represent what I wanted to find I could not find this with an anatomy

chart but if you have your head on the side instead of going back your tongue will go to the side as shown here by

this lovely dog so as a result your Airway is that much more likely to stay open and that's why treatment option number four is positional therapy so

once again this is a big meta analysis study if you see anything out of Cochran that's pretty good metric of success there and the overall effectiveness of position positional therapy which is when you're sleeping on your side or

just any different position than like say on your back this can reduce the severity of sleep apnea by 6 to 10 Ahi points which is huge so if you're having mild sleep apnea this can bring you to

no sleep apnea if you have moderate it can bring you to mild if you're severe it can bring you to moderate it can bring you down a whole class and then also reduces symptoms by 20 to 40% so how does this happen well there's a lot

of different ways to do positional therapies just not laying on your side it's repositioning your body to prevent this blocking of the airway you can do this laying on your side but you can

also just elevate your head a little bit because if you move this head you angle it then the line of gravity is not going to be directly to the back of your throat it'll be kind of in the rear back

pocket of your chin there so a lot of different ways to do this so for instance if you're in the Supine position you can't really notice here very well but it's very slight difference if we look C versus D on

these Graphics here the head of the bed is slightly elevated that will reduce the episodes of apnea and also snoring same thing for a

lateral position and these are things you can use in conjunction if you are using a Sepp right now and you do feel like you're dependent on it and you may need a CPAP pillow so you can actually

have the The Mask fit or not like you know jam into your pillow at night but if you're able to elevate your head or also just go to your side that is going to be largely beneficial now just just one little caveat sometimes a lot of

people will just roll into their back automatically having some sort of thing to deter that whether it is a tennis ball a pillow a maybe that dog uh that I showed you those are going to be great

devices to prevent you from Rolling onto your back at night because when we look at these positions this is really ranked from worse for sleep apnea at the top to the

best because a lot of people will ask what's the best side supine the worst prone surprisingly is I mean I guess second worst isn't really a great place

to be but it is actually better than supine cuz think about it if we flip the other way if we flip the diagram to the other direction then the tongue is going forward and it's not going to the back

now there's other problems because prone is not the best for breathing per se but it will actually reduce the amount of tissue moving back because of gravity so if you can't sleep on your side prone is

actually a decent idea now for right versus left I'll just say it left is the best position to sleep in so if you can sleep on your left side that is going to

be the best for you just remember uh there's a reason that the knees you're tucked in here that will actually reduce the pressure on your spine so if you tuck your knees in put a pillow in

between that will really do a world of benefit now one of the side effects I know that text is so so small but one of the side effects of sleeping in a certain position one of the biggest

problems is if you have some sort of joint pain where you have to avoid a certain position position all the time so you want to be able to account for that accordingly whether that could mean a certain pillow for your head or a

pillow for your shoulder or putting a pillow between your knees all to reduce that discomfort and now of course biggest limitation you can always fall back into a bad position but once again

that's why I mentioned having some sort of thing that prevents you from Rolling onto your back you don't need to stitch a tennis ball to a shirt you can just stick something behind you it can be

that simple all right so that is number four so number three comes off the tales of a very recent study in sleep apne land where they were looking at what is the effect of closing the mouth and airf

flow at night and briefly what they found in this study is that when they close the mouth for most people it will actually improve air flow and allow the Airways to stay open now there's a

certain subset of people who obviously don't do very well with this whether they have nasal pops or just complete blockages deviated syptoms Etc however for the majority of people being able to

breathe your nose will go a long way so as part of this if we just look at this this is basically what's happening if you breathe exclusively through your mouth that will actually lead to a

faster and faster inhale and fundamentally that's why the tissues will get pulled back into the airway with exclusive mouth breathing now if we

are nasal breathing that is actually going to be a slower gentler steadier breath and that will allow the back of the the airway to stay open so if you

could tell already from this number three is nasal dilators and mouth tape one moment though nasal strips like the Breathe Right and all that actually

don't do much those are external nasal dilators I'm referring to internal nasal dilators so the ones where you put these little strips over your nose have not been shown in sleep app you to be

helpful whatsoever and what I mean by that is they've investigated it there's evidence and it says that these external naso dilators do not help sleep AP when you look at groups of people they may help you but it wasn't compelling enough

for me to make a broad recommendation and rank it as number three so nasal dilators that go in your nose and also Mal tape are number three on the list so Mal tape pretty simple and what this

will look like is about it will give you a decent reduction from 12 to about 8 so that is going to knock off four points and the

big caveats I did a whole video on this but the big thing to summarize that is the worse of a nose breather you are the less response you'll get from mouth tape some people mouth tape they swear by it

some people doesn't work for them at all highly individual response now for nasal dilators because it's just a mechanical force to keep your nose open

there's less of an individual response to this and it will have a similar bump about a four five point reduction in ahi which can go a long way in symptom

reduction so this was a study I was referring to when they look at Breathe Right Strips don't really work but when they look at the internal ones again you can decrease events by about five which

which of course is not going to fix severe sleep apnea but it can actually lead to some improvement and that's why I say like stacking a few of these where you get Five Points here 10 points there

that allows you to move in the right direction and get better sleep then of course they have their own limitations right whether it is discomfort to your skin or just not being able to open your

mouth and it can also fall off so they're going to have their own limitations now this stage in the video I want to talk about what you will not find in the number one and number two spot I alluded to it earlier and the

question becomes it's like a coin flip for your health so let's play a little game shall we so if you have to flip a coin and with this coin flip no matter what just by flipping this coin whether

it's heads or tails the following will happen you will have a brutal 6 to 8 we recovery period where it is harder to sleep and it hurs to talk you will have a 3.5% chance of serious complications

that make the recovery even worse and a 5% chance of death just by flipping this coin one in 200 times someone will die you don't even know what you get for

heads or tails yet so would you flip the coin let's continue this heads you feel at least 50% better and Tails is no change in

symptoms whatsoever so again would you flip this coin just think about it because that's effectively when someone is getting

surgery whether it is a up PP where they're removing a lot of the tissue inside of your mouth or many other surgeries whether it is a nasal surgery

or just shaving out other parts of your tissue those are basically the odds that you will face and I pulled those statistics from these two papers this went out of Stanford they probably know

what they're talking about I don't know maybe I think Stanford's like okay and what that paper found is that the surgical cure rate is

43.2% in various different surgeries they just put them all together and that's when you physically remove the problem that is anatomy and a cure rate is defined as a

50% reduction in ahi those AR the best odds they're they're they're not that's why I call it a coin flip of how things are going to go now don't get me wrong some people

have great benefit from this but again there's a lot of risk that you have to weigh and then same thing for inspire that's what a lot of people know hypoglossal nerve stimulators as but

Inspire is just one of those devices that does that and when you look at the data I know they have like brilliant charts and all that but the fact of the matter is when you look at

this and they do the numbers themselves it has a 60% success rate and that success rate criteria is the exact same as the previous study that's something they use across the board however if you look at the study a little bit more in

depth half of these people are non-responders it does nothing for them so we just don't count them uh but if we did Inspire would have a 30%

success rate once again that's why I'm not discounting these things all together I just think it's important to know how these things actually shake out and how

many options you have before them that are not invasive just saying just saying so that's why surgery is not on this list whatsoever all right there's a lot of

different other options that are non-invasive natural and you can use in combination and they can actually progress and improve over time so let's dive into what those two are next so for number two that brings us back to our

lovely diagram so once again if anything comes into this lovely space here in the back of the throat whether now the tongue is a little bit bigger or maybe the tongue's swollen or the back of the airway is swollen or maybe there's some

more pressure things pushing down on your trachea and in all these different areas that make the passageway a little bit more narrow those will lead to more

apnea events here's the top three bigger tongue narrow Airway from surrounding tissues and also inflamed Airways and this is a matter of physics my friend we won't dive deep into this but what you

should know is that there is one factor that is the most important out out of them all so this equation is telling us

how much fluid or air can flow through a tube and it is related to the radius or half the middle of this circle here so

if we start in the middle we go out to the outside of this container that is the radius this to the fourth

power controls how much air can flow through here so to briefly demonstrate what this means and looks like let's say we have a part of your Airway and has a

radius of 1.2 CM which is somewhat realistic in humans and let's say we go from 1.2 to 1.5 CM that's a.3 CM change that is

about like the the edge of a credit card basically it's not very big now if we do the math on this and you can double check me this small change can double

the air flow a 95.3% increase 100% would be a doubling so the main thing is that small changes in Airway size lead to big changes in

air flow the reason I'm going over this is because the number two option without a CPAP is weight loss and improved metabolic health and in fact I would say improved metabolic health and weight loss is a part of that because the fact

is you can sleep better by improving your metabolic Health without losing weight now of course if weight loss happens if that's something that's important to you then that will also help but I speak to a lot of people who

they don't really have much weight to lose maybe like 10 lb it's it's not a whole lot and in fact I recreated the findings from the study

in a chart what they found is that every 20 lb weight loss had about a 10% reduction in symptoms and you can see how this is not going to completely get

rid of everyone's symptoms unless you have like 100 or 200 lbs to lose so I'll have people who they lose 20 40 lbs and

they'll usually say something like this I lost weight helped a bit but I'm still struggling that's why stacking these and having additional help on other aspects is huge that's why I want to talk about

metabolic health because in in one study this is out of Harvard what they found is that when you have a higher quality anti-inflammatory diet just as one example we'll talk about many other

things that will actually reduce and is associated with the reduction 20 40% of symptoms and that's without considering weight loss so that's pretty big and so in over the

years what I found is that there's going to be four factors that will lower inflammation to then lead to better breathing and sleep so nutrition environment Circa Rhythm and stress I talked about these quite a bit

extensively but just brief overview sleep apnea will lead to certain nutritional deficiencies there's certain ways you can eat that will enhance your body's ability to use oxygen there will be certain things in your environment that will increase inflammation and hurt

your breathing stress is going to hurt your breathing and lead to inflammation and your circadian rhythm is also going to be a factor for inflammation your CC rhythm is just the timing of when your

body does certain things throughout the day like when are you awake when you go to bed when do you first eat so on and so forth so to help with all these as a real quick thing you want to be able to

have a little tip for each and every single one of them so for diet eating within daylight hours gives you a two for one because when you eat within your bi or Cadian Rhythm parameter that will

allow inflammation to go down and give you better breathing and sleep next environment being able to open the windows at least once a day and also add some nice house plans like spider plants

Etc that will actually improve your air quality and give you better breathing and sleep at night for circadian rhythms about 10 minutes a Morning Light is going to be really important and then for stress having some scheduled

downtime especially in the afternoon the evening and even you some deep breathing at that time will be super helpful for you and your sleep so those those are just some ways now obviously the

limitations are these may not all apply to your individual needs everyone within each single one of these categories will have different needs you may have different things in your environment you may have

different stressors that need to be dealt with it's just going to be very individual and of course if you don't have a way to stay consistent and accountable lifestyle things are very

easy to follow off the bandwagon but hey there's very little downside because none of these are going to have any the complications of say surgery unless you're doing some crazy nutrition things

so that's number two so let's give a drem roll for what is number one on the list so to revisit this there's one aspect because we talked about before how these tissues these soft tissues

there's a reason I'm emphasizing soft they will flop back into to the back of your Airway and that is precipitated or triggered by a fast inhale creates a

vacuum negative pressure sucks things in now if these structures are more tense then they are less likely to flop back

into the back of the airway and cause problems so think you know where I'm going with this once again if we just pull the muscles back why not just

strengthen them and that's exactly what this Mega high resolution photo that I couldn't find a better photo of but it's representing that you can increase the strength of these different muscles your

tongue facial muscles especially around the lips you can actually increase the strength of those dramatically and then as a result what will happen well I'll tell you by showing you the research

that's why my number one pick is myofunctional therapy think of it as a mouth face and tongue oral Airway

workout and what the research shows is that myofunctional therapy can decrease the Ahi or your sleep Avenue score by about 50%

50% you stack that with some of the other things that's like you're pretty much golden in terms of what this looks like give you a brief demonstration I'll tell you how to get a guide on all these aspects in a little bit but just to give

you an overview of what this is think of it as working out your tongue you may press the tongue against the roof of your mouth you may work on tongue posture keeping the tip of your tongue behind your front teeth middle towards

the middle of the mouth and engaging your tongue in that way you may have to work on say your your cheek muscles in your lips to make sure your mouth is staying closed at night maybe your soft

pallet is a little saggy and going down to the back of your throat well you work on the pallet by using different exercises like saying and other fun things like that and also your neck as

well I will have all these listed out for you I'll tell you in a moment how to get that because I don't want to overload you with a bunch of information you have to take notes because I do have a bonus now the bonus pick because I

thought it would be a little bit too self- serving to put myself as number one I thought that'd be a little bit weird so I took myself out because

obviously my opinion is highly biased a surgeon will think surgery is the best very often a sleep Tech will think a CPAP is the very best thing everyone has

their own opinion and it's up to you to decide what works for you all the experts myself included we're just here to present an option to you and it's up to you what you want to pursue now to

make my case for breathing rot trining now before I give my case of breathing R trining I do want to mention that yes I do use many aspects of the things we just talked about I think they're all

great do they all work for everybody no some work great for others some don't work at all and we move on to the next thing but breathing retraining is one of the pillars across the board that we're

using people who have these big Transformations so once again the problem is fast breathing then leads to a pull on the tissues here and when I say fast it doesn't always mean

continuously fast it could be these spikes this little irregularity sudden jolts or pedal to the metal increases so it's fast in a regular in that sense and

that will lead to again tissues getting pulled back blocking things off so fixing it pretty simple in theory slow breathing slow steady breathing so if you slow down your breathing and it's a

lot more steady there's less pull on all these different tissues and then the airway stays open pretty simple so that's why I love breathing or trans and just to have this one factor in isolation because combining all these

different things and then combining it with lifestyle too like it's going to be too much data to go over right now but just for something that is outside of me not related to me a study done and

performed without my input so breathing retraining in sleep apno a review of many different articles and what they found were a lot of big improvements here so these are the major findings

you'll see and I know it says apnea episodes here it's reduction in apnea episodes I thought it' be weird to have one negative when all the other ones are you know positive nonetheless mental Clarity

going up by 50% energy going up by 75% apnea episodes being reduced by 40% Sleep Quality improving by 55% in a big overview of how breathing retraining can

help breathing at night reducing snoring and reducing sleep apnea and like I said before the best is to use as many as you need cuz there's never a one- siiz fits-all a lot of what I'm doing with

our clients is figuring out hey pulling from these and other modalities what's going to work best for you so we can fix this problem as efficiently as possible and just stacking all those rocks and

victories now for the guy that I promised you you do have a great option available to you get more specific on this one aspect and that's what the top five cpat free sleep apnea fixes is all

about going to give you a quick recap that actually goes beyond because there was a certain list of things that I went over in this video I wanted to save the time and brain space just have it written down for you okay and then I

want to give you additional tips and nuances so you can go through that as your leisure and then also address some of the topness around this because once again we always get told you probably do these go out into the real world your

doctor probably like you what are you doing wiggling your tongue well here you go here here's some evidence for you there so I'll tell you how to get that in a moment now another thing you can get option two I mean you can also just

get both it's not really an either or here is the sleep apnea reset protol Workshop so what this is is we're diving deeper on your unique needs where I walk

you through a series of test where it's like hey how strong is your tongue what's your jaw like and how long can you hold your breath at this certain sequence so on and so forth so we can

identify what are those specific aspects to you and then I walk you through how to then create a series of protocols for your muscles your Airways and your breathing so that you're able to have

the most effective thing to get started with so a lot of people who want something that's a little bit more streamlined and a little less trial and error than having to go through all the different things and YouTube videos this is a great starting point and it also

comes with the Sleep appne solution ebook as a nice bonus for you where it's going over some of the top lifestyle things and learning more about breathing there for you at your convenience so

that's something you want there will be a button on screen maybe it was already up and I didn't even notice that cuz I recorded this and then put the button in later nonetheless how to get both of

them is pretty easy so how to get this is pretty easy for either one of them so for the free guide you're going to click the link in the description if you're on desktop super easy I usually put the

first thing there in that little box of text just underneath the video if you're on your phone it's a little tricky you'll have to click the title of this video really intuitive and then the

description box pops up and then it the link might be cut off but it will look like this like here's a free guy and then click that blue h hyperlink there you go now for the Sleep apne reset

protocol if you missed the button earlier right here I swear I picked the best faces for these anyway you could press that button if it was already there if you don't see

it rewind but also easy if you just look down a little bit like you scroll down on your phone you look down your desktop and if you're on TV I'll tell you what to do in a moment uh you just click that button there okay this is not the most

upto-date image but it's still there press that button it is available for you now to make things even easier I have direct links to both so for the free

guide you can go to ow.com fortop Five that's one word so top five five is a number okay top five numeric five or if you want the sleep app in

your reset protocol go to ow.com reset and if you're on your smart TV which apparently 40% of you are pretty cool I have some QR codes if you want to

make things super easy CU I think when you're on your smart TV you're not on your phone or maybe you are someone can let me know how that works I I I don't have a TV I'll be honest with you so

step number one get your phone I think it works iPhone and Android the same you're going to access your camera and then you just point you don't take a photo but you will point at the QR codes I'm about to show you and then a little

link will pop up and you press that link pretty fun so how you do that all right now for the QR codes here they are so you can take your phone if you want the

free top five guide there go ahead and scan the QR code on the left and then you'll press that if you want to go right for the sleep app in your reset protocol Workshop scan the QR code on

the right and then click the link that comes up either way it's a great decision towards your health so thanks so much for watching I'm Dr Dylan pekus

and I'll see you on the next page