Ep 234 Breathing, Moving and Mastering the Mind with Dr. Greg Wells

Episode Transcript
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(00:00):
I think that the key for exponential entrepreneurs
navigating a lot of uncertainty in the world as it exists right
now, the magic is giving yourself permission to get out
of beta mode, which is where thevast majority of the world is
operating right now into alpha. So that you can learn and be
strategic and plan and then evensometimes down into a Theta

(00:20):
brain wave state really chill. So you can come up with new
solutions to old problems and becreative and innovative.
And that I think is the path forward, even more so in this
era of artificial intelligence. And I think artificial
intelligence most likely will probably take over the beta
brain wave mode stuff. So the more that we can be alpha

(00:42):
and Theta now, the more likely it is we're going to be
successful moving forwards. Welcome to the business of doing
business. I'm your host, Dwayne Carrig.
With 35 years in business and close to 30 ventures across 12
industries, I've seen a lot. Amid the celebrity allure of
entrepreneurship, many exceptional entrepreneurs remain

(01:03):
shadowed here. I team up with these hidden
talents to unveil their challenges and successes.
Dive in with me to unearth entrepreneurial gems, learn from
our experiences and get educated.
Greg Wells. Dr. Greg Wells, thank you so

(01:23):
much for being on the show. I'm so glad to see you.
I'm elated that you're here. First of all, thank you for for
coming. I appreciate it.
Dwayne, it's so good to see you buddy.
I know we were talking about this for a while.
I'm glad we finally managed to pull it together and super
psyched to spend some time with you and chat.
It's gonna be great. I'm gonna actually shout out to
Stu Saunders, who's been on the podcast before, who introduced

(01:45):
us, and it's interesting. So I was saying to the producer
before the show that, you know, the 15 years that I spent with
Tony Robbins, I'm a bit of a snob when it comes to watching
people on stage and listening tothem speak.
And that's how we kind of first got introduced.
And I got to say as soon as you got up and started talking and
and we'll get into what you do. But I looked at my wife and I'm

(02:07):
like, we got to get Greg on the podcast.
This guy's phenomenal. And so your whole stage presence
and how you speak is, is, is unbelievable, man.
I really appreciate that. That means the world to me,
especially given you know what you've done and who you've seen
and you know the bar is high. So I appreciate.
I appreciate that and hopefully you and your wife got something
out of it and maybe we can sharesome ideas with your audience to

(02:30):
be awesome. It was awesome.
It was so awesome. So I'll give you a formal intro
here or I'll try to do the best I can because it's the only
thing that I actually try to come prepared on the on the
podcast for is like I really believe in you know serendipity
or or Grace or the universe justshowing up and guiding two
people into an interesting conversation.
I don't come actually with any questions but I I did your bio

(02:53):
I've read your book it's phenomenal.
By the way your most recent bookyou have 5 but powerhouse which
I'll I'll get into that in a minute but so Doctor Greg Wells
I'm sorry listeners to divert here but you have your Master's
and PhD in exercise and respiratory Physiology and
correct me if I'm wrong after but I'm just giving you kind of
my high level notes and you're Iwould just say like an

(03:17):
adventurous and an exercise endurance sports enthusiast
which I would love to hear more about that And you know I know
you've done some ultra marathonsIron Man's I can't ever
pronounce it but you did a big bike tour in Africa Tour de Tour
de Afrique is it. The Tour de Afrique, yeah.
Yeah. OK, cool.

(03:37):
In 2320. Years ago.
I can't even believe it's been that long.
Crazy. Oh, really?
Wow. Well, I mean, you're still at
it, 'cause you're doing a lot oflike mountain climbing and and
and ice climbing and all that kind of stuff.
I did want to read one thing that I'm going to like, just
read it out. Because I I won't get it
accurately if I don't. But when I was doing the
research on you like your moon shot, which I have a couple

(04:01):
questions about but your moon shot is to solve the billion
person problem of sleeplessness reducing by I think it was 25%,
obesity by 35%, inactivity by 85% and mental health by 20%.
There's kind of the sub note to it which is I want to achieve
this by making our workplace andschools.

(04:22):
I'm gonna let you share it, but basically, you know you want to
do it in the workplace and in schools, and when you go there,
it's to get healthier, improve your well-being, reach to your
true potential. And so I think that in itself is
like a whole conversation. There's going to be so many
things that we're going to be able to talk about.
But essentially, like I kind of net you down as you're a cross

(04:43):
between an Andrew Huberman and aDavid Goggins.
That's. Funny.
I like that. That's cool.
Thank you. Two pretty epic humans, man.
So I'm even if I'm in the same conversation, that's that's
super cool. Well, I honestly, I do.
I think what you have to speak about is, you know, shaping
people's lives, improving them, improving their longevity,

(05:05):
improving their health span, your experience.
And it all kind of started to from, you know, your own
personal incident when you were a teenager, which I'm sure we'll
talk about. But ladies and gentlemen, that's
my introduction to Doctor Greg Wells.
This guy is a fabulous human being and I'm going to pre call
it right now. Pull out your notebook and your

(05:25):
pen 'cause you're probably goingto want to write a lot of stuff
down, so. So that's that's my pre frame.
Good to see you, bud. Good to see you too, buddy, and
thank you so much for that. You know, ultimately it's just
about helping people. If I, you know, always come back
to this, So what do I love to dothe most?
I love to coach. I love to teach.
I love to share ideas, and what I've discovered I think I'm
pretty good at is taking really complicated science and making

(05:47):
it understandable for people. So that's what I'm leaning into
more these days. Just doing more public speaking,
more podcasts, more books and have the opportunity to share
these ideas with your audience is amazing.
You know, as you mentioned, likeimagine if we could make schools
places that when you go there, you get healthier, you improve
your well-being, you act, you reach your potential.

(06:08):
Some schools, absolutely. But imagine if we could do that
with all schools. Similarly, we all spend a lot of
time at work. Imagine if we could make our
workplaces places that when you go there you get healthier
mentally, physically, emotionally.
Because unquestionably that's going to unlock our performance.
Which means that you know, the company will do better too.
Like we want to be successful, but do it in a healthy way.

(06:30):
And that's what it's all about now.
And. You know, it's interesting when
I read your moon shot, I do havea side question.
But Peter Diamandis, like that'swhere Peter, that's the first
time I heard Moon shot is. Are you an Abundance 360, you
know Peter, or is that kind of the relation?
Yeah, absolutely. So that's where that came from,
right. And it's written in the inside
of my journal and you know I literally wrote down Peter's

(06:52):
moon shot and then used that as a tactic to work through coming
up with my own. And it is, you know, the 10 day
training program that he runs onthat to come up with your own
moon shot. And that's the one that
resonated. I don't worry so much about
reaching a billion people, but the numbers that it fascinate me
are that 25% of the population diagnosed sleeping challenge.

(07:13):
We have 35% of our population that struggles with obesity and
and overweight, We have 85% of our population that doesn't get
enough physical activity to prevent a chronic disease and
one in five people are struggling with mental health.
And the reality is we all know someone who's struggling with
mental health. So it's actually everybody is
struggling with mental health now and depression, anxiety with
the ones that I talk about because they're mild to

(07:35):
moderate. The more severe ones are out of
my realm of of what I can influence.
So I figure if I can help peopleto sleep better then that makes
it a lot easier to make good decisions around the foods that
we eat, which then obviously improve our health and
well-being, give us more energies and get out there and
get a workout in or even just gofor a walk.
Doesn't even need to be a workout.

(07:55):
And we know that physical activity improves mental health.
If you then if your mental health is a little bit better,
guess what you sleep better. We create this positive upward
cycle of Wellness, which is really what I want to try to
enable people to achieve. Because right now for far too
many people we're on this downward spiral, right 45% of
the population right now struggling with burnout.

(08:16):
And so there's a lot of work to do.
But I think that if we just do it, you know, one handshake at a
time, 1 little conversation at atime, I think we can make a dent
in the universe and and make it a little bit better.
Well, it's guys like you that are going to do it and so you've
thrown out a few stats here thatwhich is crazy. 45% of people
are facing burnout. I really would love to go back
when you talk about inactivity being 85% like that statistic

(08:40):
blows my mind. I'm a pretty active guy.
So I would you know, obviously Idon't think I fall in that 85%
category. But I do think when I listen to
you talk about mental health andI sleep sleeping and all that
kind of stuff. I think man, if if you have an
active day, it helps so much. And then one of the things that
reading your book and again I'm,I had somebody on just that we

(09:03):
aired actually this week re aired and I'm a bit of a book
snob but like your book and I'm actually going to flash it for
those people who are watching Powerhouse by Greg Wells, this
book is, it's almost not even like a book.
It's like a resource manual. It's one of the best resource
manuals that I've read in regards to just living healthy.

(09:23):
You know, you get so many thingsoff of the Internet, You know,
it's reels. People listen to Instagram and
their social media, Facebook, all that kind of stuff, and
there's lots of valuable stuff out there, you know, don't get
me wrong, but the way you put itin this book and how concise it
is, it's fantastic. I wouldn't mind actually just
kind of breathing into this a little bit.
And actually, I used the word breathing, 'cause it's the first

(09:44):
chapter of the book that was theone that kind of blew me away
right away, I guess selfishly, because I would say it's the one
area as active as I am and my wife and I are and our whole
family. But the breathing is probably
one piece that that we've probably let slip and I've
committed to because of your book.
I've committed to 2024 really ramping up my breathing and my

(10:07):
consciousness around breathing, but inactivity.
So maybe we can start with inactivity and then maybe move
into the book. I don't know.
This is going to go a lot of places we.
Can take it wherever we want to.And I mean those two are
interconnected, right? And the really cool thing is
that if we do nothing, like if you lie on the bed and you close
your eyes and you just relax, the great thing is, is your

(10:28):
brain is going to send enough signals down into your body that
you're going to breathe with no worries.
You don't actually have to consciously think about
breathing. It's going to happen.
Even when you're asleep. We breathe, which is awesome
because it keeps us alive. But the cool thing that we've
discovered is that if you changeyour breathing patterns
deliberately, you can alter yourPhysiology.
So, for example, if you take a nice deep breath in and then a

(10:50):
very long exhale, that calms down to your nervous system and
decreases the feelings of distress, for example.
And so that birthday candle breath, right?
Like children will do that naturally.
You see little kids, they'll sigh every once in a while.
It's awesome to see. And we can do that too.
So if there's a point during theday when you feel like you're
tense, you're just like, man, I really need a reset right now.

(11:12):
Just like. And if you just do three of
those, you'll feel completely different.
And that's a great little tiny practice that you can do
anywhere, anytime. No one will even notice that
you're doing it, and it'll make a huge difference for you.
On the other end of the spectrum, if you need to psych
up, you can do these short, fastlittle hyperventilation just for

(11:34):
even 10 seconds, right? Like, right.
You see athletes doing that right before they go out to
compete. They're like exhaling hard.
That's a way of waking your Physiology up, increasing your
stress to get you ready to perform, which is also
important. You have an important sales
meeting if you're about to walk into a test and you notice that
you're a little bit tired, right?
Like there's ways of sparking usup.
Point being with all of this is that we can alter our Physiology

(11:55):
through our breathing. So it's kind of cool that we can
adopt breath work practices thatthen enable us to get into
control of how we are feeling through our breath.
It's almost like your breath andaction of breathing deliberately
then alters the way that you think, which then alters the way
that you feel and gets us back into a place where we're able to

(12:17):
either calm ourselves down if that's what we need, or psych
ourselves up if that's what we need as well.
So it's pretty neat how much of an effect breathing can have on
our Physiology. Yeah.
So as you were saying that, likethere's a couple of things that
I mean I would say for sure personally, you know, whenever I
feel like things are kind of ramping up inside my body and I
have some physiological kind of indicators that tell me, you

(12:41):
know, that's when I do take thatconscious breath and and say,
OK, is this true? Is it really true?
You know, I ask myself, I have aseries of questions that I ask
myself and it kind of brings me down and I think like for people
listening like they might go, OK, yeah, yeah, I get that.
Like that makes that's pretty common sense.
Where's the optimization and theultimate optimization when and I

(13:05):
I would say I'll use maybe the word intention where people use
breathing for intention in orderto improve to the next level.
I kind of group people. You know there's these people
who are just you know they're letting the world or their own
conscious just take over for them and and whatever happens

(13:26):
happens. And so I think like there's you
address it in your book where there's different levels of
breathing. I don't know if maybe you could
just talk about that a little bit and and how people can take
it wherever they are from. You know the basic of I have no
conscious awareness of my breathor whatever and it just happens
and shit, I don't know how I live to the people who have

(13:47):
intention. And then those people, whether
if they are athletic or if they are high performers, how do they
crank it to the next level? Yeah, I mean, there's a lot
there obviously. And just to get started, the
most important thing is just building your awareness.
And it's so interesting that meditation, like a core practice
that so many high performers adopt, that improves your health

(14:09):
and well-being too, not just your performance, but one of the
anchors that's commonly used in meditation is breath.
So you close your eyes, you relax, you bring your attention
to your breath, and you count your breaths and you watch your
breaths as they go by. And then when you notice that
you're distracted and that your mind is wandered, you bring your
attention back to your breath. And that's the beginning of

(14:30):
building some awareness around your breath and how you breathe.
And so it's a very cool tool that can be used for improved
mindfulness and vice versa. So that's sort of the starting
point. The next level when it comes to
breathing without question has to do with building more space
between some sort of a stimulus that occurs in your life and
your reaction to that stimulus. Let's say you see something on

(14:54):
social. It makes you feel not awesome.
You question its truth and you're like getting frustrated.
You notice that you're having this reaction.
The beautiful thing about takinga breath in that moment doesn't
have to have to be social. It could be someone says
something in a meeting, or maybesomething happens at home that
makes you feel a little bit stressed.

(15:16):
That little breath just gives you a little bit of space and
time between the stimulus into our reaction.
Now if those two things are back-to-back the if there's a
stimulus and all of a sudden you're like snapping, that's a
reaction. Usually that's out of our
control. That's very biological and it's
a lot of programming that goes into that and it is where it is.
It's really awesome. It's really optimized.

(15:37):
The more time and space that we give ourselves between stimulus
and whatever we do next, that moves from then being a reaction
to a response. And I love thinking of it in
terms of our responsibility, notresponsibility, in terms of like
what we're supposed to be doing,but response, dash ability, your
ability to respond to a situation intentionally.

(15:57):
And So what I think breathwork does in that moment is just buys
you a little bit of time and it'll feel like a million years
for you, but the rest of the world around you, it's like 3
seconds. They can wait, right?
Just a few seconds for you to take a breath and be like, huh?
And it's actually a chance for you to be contemplative, for you
to think, for you to be like, what is it that I actually want
to do next? And I'm not perfect at this by

(16:19):
any stretch of the imagination. This week I got an e-mail that
set me off, got super frustratedwith it, and I was about to send
a response. And Judith, my wife, was like,
do not send that e-mail. Just breathe.
And I was like, right, OK And I was like, delete.
We'll send that tomorrow and tryto deal with that a little bit
better. Right.
So stage 1, Mindfulness. Bring your awareness and build

(16:41):
that up. Become aware of your breathing.
Step 2 is use breathing to create a gap between stimulus
and response. The bigger that gap is, the more
intentional it becomes, the moreit turns into response ability.
And then if you want to actuallyuse this to elevate your
performance, then we can do things like in the morning when
you wake up you can do activating breathing patterns.

(17:02):
If you want to check this out, there's a very cool app called
Other Ship. If you can get it at other ship,
dot US my buddy Robbie Bent's company that built that app.
It's super cool. I use they do breathwork to
music. I love listening to it, so
that's a way for you to get psyched up in the morning.
My son uses sleep casts at nightfrom Headspace.
He's only nine and that helps him to calm down at the end of

(17:24):
his day because they lead you through little stories and
there's a little bit of breathwork incorporated there,
which is really, really neat. So that's sort of a way of
bookending your day using breathwork to either get you
going or to calm you down. If you want to use this in
sports, it becomes very interesting.
It doesn't have to be sports, itcan be your physical training.
Breath work really helps us withthat too.
If you think about getting into the weight room, what are we

(17:45):
taught to do? We're taught to exhale on the
contraction part of the movement, which increases your
strength and your power. So we always incorporate
breathing patterns with anythingthat we are doing in the gym.
And then in rhythmical repetitive activities like walk,
run, jog, swim, bike, paddle, anything where you're doing a
rhythmic repetitive movement. What happens is that your

(18:07):
breathing becomes entrained withthe movement and becomes hyper
efficient and perfectly titrated, which means like sort
of linked up to your oxygen and carbon dioxide balance inside
your body. And when we can get that moving
efficiently and effectively, thework of breathing decreases.
More blood flow then goes away from your lungs to your arms and

(18:29):
legs and makes the activity easier.
So there's all sorts of different ways in which you can
use this. You can use it to help your
psychology, you can use it to help your Physiology, you can
use it to bookend your days. You can use it to bring
attentional awareness training to your mind to enable you to
get control over your mind. So loads of different things
there that that all make a difference for us.

(18:49):
In the book you talk about, well, there's a couple things
that I wouldn't mind asking about, is one, you do end up
talking about in the book, how breathing and oxygen into the
mitochondria of the cell. And I I was kind of not going to
lie. I was kind of geeking out on
that a bit because, you know, I was never a good student in
school and I never really understood biology.
And you know, but I'm big on Physiology and I'm, I'm big on

(19:12):
using my Physiology to empower myself to do things.
But I really found it interesting how important this
really is to developing the celland creating optimization.
And I'm probably not using the proper words, so I'd let you
describe it. The other piece that you know
was was I was going to ask you about, you know, your last

(19:34):
explaining of breath work is have there ever been any studies
done on how much breath work canhelp with your mental health and
really helping you gain consciousness over yourself
rather than just letting yourself go?
I mean you I chuckled when you told that story about Judith
telling you not to send the e-mail.

(19:55):
I mean, like my my my wife wouldbe telling me that 2-3 times a
day, you know, a few years ago and until I figured out how to
calm myself down quite a bit over the last few years.
But I'm curious if you could share a couple of those things.
Yeah, I know. I'm I'm still working on
managing the the fire internallyat some .20 year, 25 years into
this journey. I'm still practicing but.
Well, we're brothers from another mother then.

(20:17):
Right. It's OK.
If it was just all flat, then itwould be pretty boring, but and
if you don't care, then you're not going to get fired up,
right? So it's all, it's all part of
just balancing it all out. You know, the interesting thing
about breath work and using our breathing deliberately is that
it enables us to actually fuel ourselves.
We'll breathe unconsciously justbecause the metabolism of our

(20:38):
bodies drives our breathing. It's very, very tightly
controlled. When you breathe in, you inhale
oxygen. That oxygen goes into your
bloodstream. Your heart then pumps that blood
throughout your body to fuel your muscles, your digestive
tract, your brain, your skin, your bones, your spinal cord,
all of it. And all of those different

(20:59):
tissues. Use the oxygen to help break
down the foods that you've eatento create energy that you then
use for all of the processes inside your body.
Movement, thinking, digestion, all of it.
That the metabolism that happenswhen you think when you move,
when you digest, creates a wasteproduct called carbon dioxide.
And the beautiful thing is that as oxygen moves off the

(21:20):
hemoglobin molecule in your blood and goes into the tissues,
your hemoglobin molecules then absorb all of that CO2, that
carbon dioxide carry it back to your lungs, and then you exhale
that CO2 out. And so when we breathe
intentionally and deliberately, we maximize the amount of oxygen
in our bloodstream and we're effectively getting rid of the

(21:41):
CO2 out of our bodies. Now that will happen completely
naturally. Your body controls that very,
very well. Like a good example of that is
that if you take a nice deep breath in and you hold your
breath for as long as possible, your CO2 levels will eventually
increase. And you will take a breath
because your Physiology will drive you to take that breath.

(22:02):
You'll feel that sensation of breathlessness and eventually
you're going to breathe. Like, no matter how motivated
you are, your Physiology will override your psychology and
take control and get rid of thatCO2.
So it's very tightly controlled.What if we breathe
intentionally, let's say a few deep breaths to start your day?
You're, you know, making sure that all the CO2 is cleared out
of your your blood and you're making sure that your blood is

(22:22):
nicely oxygenated and flooding through all of those tissues,
which is really, really fantastic.
So it's a really cool practice that, you know, enables us to
have the most possible energy, because if your tissues have all
the oxygen that they need, then they're going to be able to
break down the foods that you'veeaten to create the energy to
fuel whatever it is that you're doing during the day that you
care about the most. It's a pretty neat little energy

(22:45):
driver, and it's all geared towards that cellular
respiration that happens in little structures called
mitochondria, which are in almost every single cell in the
body. If there was a practice, not I
don't want to beat breathing to death here, but I do want it.
The one piece that I would love to just kind of leave the
audience with is is in your opinion or based on your
experience, is there a consciousprocess throughout the day?

(23:10):
Like how much more could I optimize my Physiology, my
health both now and long term inthe future to if I had a
conscious, I'll call it ritual or exercise program or breathing
program is probably a bit the better word where I if like
every one minute, 5 minutes, 10 minutes, I just did, you know, a

(23:31):
32nd exercise with my breathing that would get me longevity,
peak performance, all that kind of stuff.
You know, if there was like a gateway drug to breath work, I
would say it's probably box breathing.
And box breathing is a tactic ortool or a tactic or strategy
that's used by firefighters, by police officers, by first
responders, by some military operatives.

(23:54):
And what box breathing does is it just enables you to breathe
through difficult circumstances that are perceived by you as
being very, very stressful. And so if you practice this, the
cool thing is, is when you're under pressure, you'll do it
naturally. And So what box breathing is, is
it's very simple. It's just 4 seconds in, four

(24:14):
seconds hold, 4 seconds out and four seconds hold. 4 seconds in,
hold out and hold. And if you were to do that like

(24:35):
a few times, it like if you wereto do 3 or 4 rounds of box
breathing, just like, let's say 5 breaths, right?
20 seconds eat. It's a couple minutes.
And if you were to do that at the start of your day, before
you go to school, before you go to work on a consistent basis,
that's a practice that you will learn and you will use it in a
difficult meeting. You'll use it when you're

(24:56):
nervous, You'll use it when you're tired.
Now, this amazing moment, I had the opportunity to commentate a
couple of Olympic Games, and at one of the Olympics I
commentated, there was a skater,a finger skater named Joni
Rochette. She lost her memory before the
Olympics. She went out to compete and the
crowd went crazy to support her and she got super nervous.
You could see it like she literally was almost moved to

(25:16):
tears before she even started. And so she skated back over to
her coach and you can see that she did 3 rounds of box
breathing to calm herself down, took a drink of water and went
out and executed the performanceof a lifetime to win a bronze
medal. So when we practice this, you
learn it, you feel it. Then at critical moments during
the day when you need to get yourself under control mentally,

(25:39):
physically and emotionally, you'll default to that almost
automatically. So if there's like one practice
that I would say like try it out, practice it and it will be
the unlock to helping you feel better at difficult times.
I think box breathing would be the one.
I was going to say the way you've laid out your book, I
tried that. And I've tried actually.

(25:59):
I tried all the breathing, actually.
You have, like, I don't know howmany there are.
There's got to be a dozen of them different breathing
exercises in your book, you know, I was really interested in
that for, I think, a number of reasons.
But the way you've laid your book out is like, it's really,
really interesting from the perspective of, you know, you
kind of broke it out into four sections or chapters, whatever

(26:22):
you want to call them, and one'sbreathing, the next one is
movement, energy and then thriving.
I loved how you and guys I I can't encourage you enough.
If you if you were looking for a, I'm gonna call it, well, it's
a book, but it's a resource actually, more than anything.
It's one of those things that you kind of keep on your shelf
and you go, hey, I want to do this.

(26:43):
And you pull up Greg's book and you actually kind of look it up
and it'll be in a section of, you know, how you can, you know,
different ideas and techniques that you can use in order to to
accomplish the goal that you're looking for.
You know, whether it's in mindfulness or, you know,
bringing your energy up and stress response and sleep and
exercise and food and all that kind of stuff.

(27:04):
Like, it's a complete resource. And I did try that.
It's harder than than than I thought.
Like the that hold for four seconds at the top and at the
bottom. Especially at the bottom it's
like. Yeah, you know what's really so
fascinating? The the hold on exhale is so
hard. But the really cool thing about
that is that when you get comfortable withholding your

(27:26):
breath on exhale, 'cause it's not like you, you're out of air,
right? And so to hold your breath while
you're out of air goes against all of the instincts that we
have. But the really interesting thing
is that really calms you down. Because if you can learn to
relax during the moment while you're holding your breath on
that exhale, it really helps youto learn how to settle the mind

(27:49):
under difficult circumstances. Is actually brilliant training
for your mindset and for your mental strength.
So that's one of the really coollittle hacks that you can get
out of that box. Breathing technique is is just
getting comfortable and relaxinginto the discomfort of what it
feels like to hold your breath on that exhale.

(28:09):
So thanks for bringing up the point about mental strength
because you know, you're right, it is hard.
And in your moon shot, mental health is one of the key
elements of your moon shot. What do you think of the biggest
things that people can do? You know, you talked about this
breathing and holding on the exhale being good for your
mental strength. And me, I just kind of equate
mental strength to mental healthand and I might be wrong there

(28:33):
because what do I know. But I'm curious you know, for
people who are struggling with mental health, maybe we could
flip into that because it's a good segue from breathing and
utilizing breathing for your mental health.
But also you know what else are the contributing factors that
you know you kind of talk about that would that would address
that? Yes, let's just set some

(28:53):
parameters around the conversation around mental
health. So we have mental illness which
is like severe depression, manicdepression, schizophrenia,
personality disorders like that is a clinical issue that should
be see a clinical psychologist, see a psychiatrist, get some
support because that is a medical condition.

(29:14):
It's far beyond what I'm trainedto deal with.
So we'll just separate that fromthe conversation and acknowledge
that it exists and definitely get support.
If you're struggling with that, then there's mental health,
which is variations in our mood throughout the course of the day
of the week, the month of the year.
And that includes things like mild to moderate depression and

(29:35):
anxiety. And so again, I'm a
physiologist, not a psychologist.
So I'm going to talk about the things that in the research show
influence that from my realm, which is largely exercise and
breath work and nutrition and sleep.
And what we have discovered is that there's a couple really
cool things. We know that physical activity
and exercise is spectacular for our mental health.

(29:56):
The really cool study that came out a few years ago that shows
that when we exercise 3-4 or five times a week for 45
minutes, that results in the lowest mental health burden, so
basically the lowest risk for depression and anxiety.
So if you want to optimize your mental health using exercise,

(30:16):
then that 3-4 or five workouts aweek, 45 minutes at a time is
the number that we're shooting for.
Sort of the the, the number of sessions and the volume in that
session. Cool thing is, is that study
broke it out into eight different types of exercise,
gardening, housework, walking, running, weights, yoga does and

(30:38):
what they found was doesn't matter what you do, it's the
exact same effect. So when it comes to our mental
health, any type of physical activity whatsoever makes a
difference and improves our mental health.
The cool thing also is it also improves your mental
performance. So another study showed looked
at 5000 school kids in the United Kingdom and show that for

(30:58):
every 15 minutes of physical activity that was added to the
school day, GPS went up a quarter grade point to a maximum
of one full grade .60 minutes, beyond which there were no
further benefits. So again, imagine if we could
sprinkle physical activity into our days at work and at school.
My gosh, we could elevate mentalhealth so much and also improve
cognitive performance at the same time.

(31:20):
So that's the mind, body, connection in action, basically.
And one of the most important things that I recommend for
people when it comes to optimizing our mental health is
a consistent exercise routine. It doesn't even need to be
exercise, It needs to be physical activity.
Increase the number of steps that you're taking throughout
the day. It doesn't matter where you're

(31:40):
starting. It could be 500, it would be
7000. We're just looking to nudge that
up a little bit more. Once you're 21,000 steps a day,
that's a half marathon. You can pump the brakes, right?
We don't need to go up to that level, but just a little bit
there makes a huge difference and and exercise is a really
incredible easy freeway for us to improve our mental health.

(32:01):
You were talking about that. Interesting that I think
differently about it when you express it that way.
Because, you know, for me, when somebody says exercise, it's
like I go into the gym tossing iron around and work out and or
I'll grab my boxing gloves and work on the heavy bag a bit and
all that kind of stuff. And if I'm not either drenched

(32:21):
in sweat or the next day I'm notin complete and total pain from
my workout. You know, I feel like, oh shit,
I didn't do enough. But really, when you were
talking about mental health, what kind of popped into my head
was is this as much about Physiology or is it, you know,
by getting out gardening, like what?
Like, I look at and I'm not trying to be judgmental, but

(32:43):
when you say gardening, I'm like, that's not exercise, but
but I know it is and I know I'm wrong.
So any listeners out there? Yeah, you try a deep squat while
you're wedding and to see how that feels.
But if you're like if you're down in your hands and knees and
and like you know, leaning and grabbing stuff and say it like
it counts. And I come from the same
background as you like, you know, high performance athlete.

(33:05):
Growing up a physiologist for Olympic level athletes, like
I've done, all the heart rate measurements, the blood lactate
measurements, the heart rate zones, the long workouts, the
aerobic, anaerobic, a lactic zone, training Like I've done
all of that stuff. But when it comes to our mental
health, what we have discovered is that it doesn't matter what
you do, anything has a benefit. And interestingly enough,

(33:25):
research for McMaster Universityin Hamilton, Canada has shown
that as little as 60 seconds of exercise has positive
physiological benefits. And there's emerging research
that shows that very short boutsof physical activity improve our
mental health as well. And so, yes, there's no
question, boxing, so good for you.

(33:45):
And Matt, you can really burn some stress when you're hitting
things with boxing gloves on. Absolutely no question about
that. A good hard run.
Fabulous for your cardiovascularsystem, lifting weights,
spectacular for your muscles andyour bones.
Interval training, great for your buffering capacity for your
heart, your lungs, your blood, and also for your brain.

(34:06):
All of those different modalities of exercise have
unique benefits. Mix it up, do whatever that you
love, cause the more that you doit, the better that things are
going to get. The really cool thing is though,
they all improve your mental health.
So anything where you're doing physical activity reduces your
risk for depression, reduces risk for anxiety, can relieve
anxiety in the moment, can relieve depression in the

(34:28):
moment, And so we really need tolean into that.
Not saying don't take your medications, don't follow your
doctor's recommendations, absolutely do that.
Just use physical activity as anamplifier to improve all of
those benefits as well. I love what you were talking
about there which was really hithome to me 'cause my perception
which is not the right perception is I got to do you

(34:49):
know X + * 10 in order to but you don't you could you can
garden you can shovel the driveway.
You can go out for a walk you can do things that sit ups push
ups whatever it is push ups against the wall and and for
those it's this the perfect timeof the year to have this
discussion because people who are new into looking at an
exercise routine and or if you know somebody who's struggling

(35:14):
with a mental health participatewith them get them out.
Let's let's go for a walk. Let's do something that's going
to exert their energy And and ifyou're a beginner or if you're
if you have young kids or you have older parents, these are
important pieces to get them up,get them moving.
And it doesn't have to be a massive workout.
It could be just and you you said 45 minutes I think, right,

(35:35):
three to four or five times a week.
The research says 3-4 or five times a week, 45 minutes, lowest
mental health burden. But as you mentioned, it doesn't
really matter to be honest with you.
Like if you go for a walk and talk with a friend who's not
feeling very well right now, they're going to feel better
after walking and talking to you.
So do that. I remember when my kids were
young and we were struggling to find time and energy to get our

(35:58):
workouts in, I would go with my kids to the park.
And I remember one day very clearly trying to replicate
everything that Ingrid did when she was three years old in the
park for 90 minutes I was shattered.
Do you know, kids do plyometricsconstantly for like then wind
sprints and deep squats and all sorts of like stuff and it was
exhausted. That's an option for people who

(36:20):
have young families and you knowas our parents age and maybe
even you know, I've done some work in in old age homes and
seniors residences over the lastfew years, especially coming out
of the pandemic and lockdowns, getting someone to do any type
of physical activity in those facilities has benefits for

(36:42):
neurocognitive function even forpeople with Alzheimer's and
dementia. So throughout the entire
lifespan, right from the park, when you're a kid, all the way
through till we're approaching the end of our lives, this
movement will benefit us. Our bodies are designed to move
and thinking that the body and the brain and or your mind are

(37:05):
separate is not true. The brain is a physical
structure. It is connected to your body
through the nervous system. Your thoughts influence your
immune system. Your immune system influences
your brain. There's a gut brain connection.
When we move our muscles, the brain comes to life.

(37:25):
So when we think of ourselves holistically as this entire
package of the brain, the skin, the spinal cord, your bones,
your muscles, your digestive tract, everything starts to come
together. That's why I wrote a book called
The Ripple Effect. It's about sleep and how that
affects all of the aspects of our Physiology, nutrition, how
that can help us get healthier and to improve our well-being,

(37:48):
movement, and how that can sparkso many positive things mentally
and physically. And then of course, how we
think, right? The ability to focus and
eliminate distractions being so important in this era of
constant, unrelenting distraction.
So this holistic approach to health and well-being where we
don't worry so much about getting in those hard workouts.

(38:08):
And like I said, I've done them all right, Like I've I've been
in that space for so long. But what I've come to realize is
that if you're training for a marathon, that's fantastic
training for the Olympics. Absolutely hit the right target
heart rate zones. But for most people, I mean like
most people, like 90% of the population, we just need to move
a little bit more. And we've got busy lives.
We have jobs and families, and so getting in a 90 minute

(38:31):
workout where you're pouring sweat into the floor of the gym
just simply isn't realistic for the vast majority of people.
So how can we incorporate this into our days?
Go for a little walk at lunch. Stand up when you take a phone
call, stretch a little bit on the living room floor while
you're watching a show. Maybe do a few standing push ups
on the park bench while your kids are playing in the park.

(38:54):
Go for a little bike ride on theweekend.
And one of the things I saw sortof middle of the pandemic that
made me so happy, I mean, amidstall of the challenges of that
time was that there were so manyfamilies that went out for bike
rides in my neighborhood. Like, I would go out and I would
see the only dad riding and mom riding with with their kids.
I was like, that is fantastic. I really hope that we carry that

(39:17):
forward. So that's just a little reminder
to us that we need to judge ourselves a little bit less when
it comes to the workouts that we're doing and just get more
physically active. Of course, if you have a goal to
compete in jiu jitsu, you're going to need to learn the jiu
jitsu techniques and you're going to need to get into the
gym and get on the mat and do the training to get strong and
get flexible and learn the learnthe tactics and that's all

(39:37):
spectacular and fantastic. However, I also believe against
the background of that there's general health and well-being
mentally, physically, emotionally and spiritually.
And one of the foundations for achieving that literally is just
simply take more steps. It's interesting from reading
your book. I mean there's a whole bunch of

(39:59):
well frame this is this way. I I'm not a Walker.
Like, I hate it like I have really.
I'm like fuck. Like, I'll go to the gym and
I'll spend my half hour in the gym versus going out walking,
but. You do talk a lot about
mindfulness and getting out in nature and going out for walks.
And I I just, I really want to hit on this.

(40:21):
And in that there are many areasin people's lives and then I'd
love for you to chime in on this, but where you know what
you do today from a physicality or just just getting out and
moving aspect is what you will do tomorrow more than likely and
and actually probably less. You'll probably do less later

(40:42):
than you will now. So if you're in your 40s now and
you're not taking time to get out, walk, exercise, you know do
do whatever, by the time you're 607080, you're probably not
going to do more. One of our businesses that we're
in is in the senior care business.
It's one of the businesses that we own and we see it all the
time. We see, you know, people who are

(41:02):
thriving in their 70s and their 80s and we see people who are
really in dire shape in their 70s and their 80s.
And and a lot of it has to do with the things that like I
think all everything you just mentioned there obviously, which
is you know, exercise, first of all, being out moving on a
consistent basis with purpose and sleep, food, nutrition.

(41:26):
I mean, those are the kinds of things that like if people don't
really pay attention to those rituals and those habits now,
they sure as hell are not going to do it later down the road.
Maybe you could jump in, becauseI know there's a lot to unpack
with what you said earlier aboutthat.
Yeah, there's a lot to unpack there.
One of the core principles that I really, really, really believe

(41:47):
in is the aggregate of 1% gains accumulating small wins and
being consistent over the most recent holidays.
I had a chance to go spend some time with some friends and I I
was amazed at the relentless consistency with which they did
a very a few very specific things.
So one of the guys every single morning at 8:00 would go get

(42:09):
into. They lived in the mountains, in
the river near where they lived.It's the middle of winter in
Canada. It was really cold.
The water was icy. Every single day, 8:00 in the
morning he was in the river. Another one of the guys would go
for a run every single day, 7:00AM.
That was his thing. So relentless consistency
without question was serving those people.

(42:31):
That's the discipline of a practice.
And I really believe that this 1% win over an extended period
of time gives you compound gainsfor your body and mind, your
mind, your emotions, your healthand your and your well-being.
And the cool thing is, is that 1% of your day is about 15
minutes. So it's not a lot.

(42:52):
So we've learned that, for example, 15 minutes of walking
is enough to reduce your risk of13 different types of cancer by
24 to 40%. Sixty minutes of physical
activity will cut your risk of cardiovascular disease in half.
So little practices like this done consistently over a long
period of time are magic. Peter Tia's new book Outlive

(43:13):
talks about the decathlon, and he's got a number of different
activities that he wants to be able to do when he's 80.
For example, being able to get up off of the floor is a
powerful predictor of how long you will live.
So when we think about this in terms of our lifespan and
investing a little bit of time and energy right now buys you

(43:34):
years of functionality when we get older.
And I don't want to have a long slow decline into the end of my
time here in in this particular lifespan.
So it's like 80 great years. One bad day to me sounds pretty
good rather than 80 years where the last decade is a long slow

(43:56):
decline struggling with chronic illness.
And although it's really hard for us to motivate ourselves
today to try to prevent something that may or may not
happen 30 years from now, that is a difficult thing for us to
achieve. So remember, try to find the
things that you love. Like Dwayne, you said you love
getting in the gym and throwing the steel around and hitting the
punching bag. So like, do that.
That's amazing. Don't feel like you need to go

(44:18):
for a walk just because I'm talking about it on this
podcast. If you're listening to this
right now, think about what you love.
If you like riding your bike, ride your bike.
Like going for walks. Go for walks.
If you like doing yoga, fantastic gardening.
Learn more into that. Find your thing and just go with
it. And you may not do this forever.
You might be in a triathlon right now.

(44:39):
That's OK. A little bit later, maybe you're
going to get into a little bit more resistance training in the
gym and that will be your thing.But you also mentioned nature
and when we do these activities outside, actually you don't even
need to do these activities outside when you go get outdoors
into nature in and of itself. Nature bathing or forest bathing

(44:59):
or Shinrin Yoku as the practicesknown in Japan, also elevates
our health and well-being. The plants around us outdoors
release molecules like phytensides which we inhale and
when they get into our lungs andour bloodstream, they increase
the strength and effectiveness of our immune system to such a
degree that nature bathing elevates our white blood cell

(45:22):
counts and specifically natural T killer cells which attack
cancer inside of our bodies. We also know that getting out
into nature improves our resistance to upper respiratory
tract infections like colds and flus.
So nature elevates all of this. It's another one of those little
amplifiers that take everything that we do and bring it to

(45:43):
another level. Another really cool thing about
getting out into nature is that it gets us out of alpha brain
wave state, which is hustle, focus, execute, getting stuff
done where we feel stressed and down into.
By the way important state to bein.
If you need to get stuff done every once in a while we need to
blow through our e-mail inbox. That's totally cool.
But then to recover and regenerate from that, to heal,

(46:05):
repair and regenerate, to get out of stress performance mode,
down into recover and regeneratemode, we need to be in an alpha
brain wave state, which is about50% as activated.
That's when you can be strategic, that's when you can
learn, that's when you can reflect, That's when you can
deconstruct. These states block each other as
well, but nature helps us to getinto that alpha brain wave

(46:29):
state. Just think about how easy it is
If you're out for a walk and yousit on a park bench and you're
in a, you know, a park where there's trees around.
How easy is it for you to sit there for a few minutes and just
look around you and allow your mind to settle versus if you're
in your office in a built environment, Again, important to
be there. We need jobs, got to pay the

(46:50):
bills, but we also need to recover and regenerate as well.
So nature's so powerful for us and really one of those things
that we can use to elevate our health, improve our well-being,
and if you actually do this, strategically improve your
performance mentally as well, I think for sure.
Can you just jump in a little bit deeper on the alpha and beta

(47:13):
waves? It's beta, right?
Alpha and. There's actually five states.
The one thing that, as you were talking about it, I understand
our listener base, you know, 80 to 85% of our of our listeners
are, you know, either business owners or there's driver, driver
people. You know, the alpha fuckers that
are just, they can't shut it off.
And and I'm I I was like that and I'm still like that but I'm

(47:34):
much better than I was. My perception of you know,
people went, you know, stop and smell the roses.
I'd be like, yeah, smelling the roses for lazy people, you know,
patience and all that shit. It just wasn't my groove at the
time and it wasn't until I got older that I really saw the
value. But I think it cost me like it
cost me. I think it cost me mentally.

(47:55):
I think it cost me cognitively this, you know, staying in that
alpha state for so long, repetitively over and over and
over again for decades, I think really did have a negative
impact. And I would love to help people
understand this a little bit more so that they don't have to
go through what I went through. Because there is a different

(48:17):
way, you know slash potentially better way because there's while
you're in an alpha, there's so many other things that you're
missing from an awareness perspective.
And I just wondered like you talked a lot about this before
and I would love for you to share a little bit about this
information because it's super powerful.
Yeah, I think day 2 on the summit that you and I were at
the whole day from my perspective was, was around this

(48:40):
topic. So I'm so glad you brought it up
And this is hyper relevant for business owners.
So let's just talk to the business owner.
I'm a business small business owner.
I've got you know two companies that I'm that I'm running right
now so I get it to struggle. It's a huge challenge.
You're you're you're the CFOCEOCTO like all of it.
So I get it. I'm with you on on that.
And understanding of the state that you want to be in to

(49:02):
accomplish certain tasks I believe elevates your
performance but also actually unlocks most of the challenges
that people are faced with when it comes to your health and
well-being. And we know that being a
business owner and an entrepreneur is really hard on
your mental health. The statistics are not good for
entrepreneurs. It's a hard Rd. that we are

(49:23):
choosing to travel with massive benefits.
I'm on that road for a reason. Sometimes.
Sometimes, hopefully, knock on wood, we'll.
Pretend for now that it is. Yes.
Shall we do that? Just assume that things are
going to be awesome. Imagine if it all works out.
So the first state to think about is beta brain wave mode 16
to 30 Hertz, or cycles per second of electricity flowing

(49:45):
through the neurons in the brain.
It's a very activated state. This is your hustle, focus,
execute, get stuff done. I'm in full on beta brain wave
mode now, speaking to you, I'm thinking about things I'm
planning. I'm analyzing your questions
like I'm in performance mode. And that's all good.
But stressful, right? Like, I've got adrenaline going
on. There's cortisol in my system.
These are my performance hormones.

(50:06):
And this is great because it's enabling me to focus better.
My Physiology is activated, My psychology is focused.
It's phenomenal for getting stuff done, but it comes at a
cost in terms of the amount of energy that I'm expending.
So I will be tired and in the hormones that are coursing
through my body right now, Specifically adrenaline and
cortisol, which are amazing for instantaneous performance but

(50:28):
not great for your long term health.
So after this time where you andI are on this zone and
performing right now and thinking and trying to serve
people, I am definitely going togo into a recover and regenerate
period. Probably going to go hit the
sauna, probably going to go do some mindfulness and meditation,
maybe even take a nap so I can hit the gym later and and do a
good job there too. Then we slow down a little bit

(50:54):
by about 50% and get into an alpha brain wave stage.
This is commonly achieved when we do meditation practice.
This is what we look to try to achieve when we're in breath
work, when we're in nature. It really helps us to drop down
into this alpha brain wave state.
This is when you can be strategic.

(51:15):
This is when you can plan effectively.
This is when you can reflect in journal.
This is when you can deconstructand understand what went well
and what didn't go well, what you can't do when you're
stressed. So it's a much, much calmer
state. Nature helps us to get into the
state. Journaling helps us to get into
the state. Mindfulness and meditation help

(51:37):
us to get into this state. Being around people that you
love and trust helps us to get into this state as well.
And alpha brain wave mode is critical for entrepreneurs and
business owners because we need to be strategic.
We need to navigate the world. We need to plan.
We need to deconstruct what's working and what isn't working.

(51:58):
I also believe that this is a powerful tool for all of us
because we've spent so much timein beta mode.
Hustle, focus, execute, get stuff done right, that whole
hustle culture, and not to mention the world has been on
high alert for four years due tothe news cycle.
And there are no question there are some major societal and

(52:19):
global geopolitical issues that we need to address to make the
world a better, safer place where everyone can reach their
potential. But I truly believe that the
only way that we're going to come up with solutions to those
problems is for us to step back,slow down, calm down, open up
our thinking so we can think peripherally and understand what
are all of the challenges here? And most importantly, where do

(52:41):
the opportunities lie? Where can I make the world a
better place? Where can I help people?
Where can I serve people? How can I be my best in order to
help others to the greatest extent of my personal potential?
Then there's actually one other state called a Theta brain wave
state. Theta brain wave state is again
50% even less activated than in alpha state.

(53:04):
It's kind of like when you're daydreaming, you're ideating
when your mind is wandering, andthis is when you can be
creative, innovative, and when you can solve problems.
So think about stressful situations at work, and you need
to come up with a solution to that issue.
You're probably not going to come up with the solution while

(53:27):
you're going through your e-mailinbox.
You're probably going to come upwith a solution to that problem.
If you go for a walk and you leave your phone on your desk
and you walk for long enough that your mind begins to settle.
By the way, it doesn't have to be walking.
It can be cycling. It can be any type of rhythmic,
repetitive movement that helps the brain to settle, decreases

(53:48):
the rate with which electricity cycles through the brain.
And it helps you enter into thisTheta brain wave state where you
can have those Eureka moments that are you coming up and
putting two and two together to solve the problems, to actually
make a difference in your work, in your life, in your
relationships, and ultimately unlock those that true human

(54:12):
potential. Slow down even further.
You're into an Delta State. That's when you're asleep.
But we don't need to talk about that right, that right now.
But those are the different states.
And then I think that the key for exponential entrepreneurs
navigating a lot of uncertainty in the world as it exists right
now, the magic is giving yourself permission to get out
of beta mode, which is where thevast majority of the world is

(54:33):
operating right now into alpha. So that you can learn and be
strategic and plan and then evensometimes down into a Theta
brain wave state, really chill, so that you can come up with new
solutions to old problems and becreative and innovative.
And that, I think, is the path forward, even more so in this
era of artificial intelligence. And I think artificial

(54:55):
intelligence most likely will probably take over the beta
brain wave mode stuff. So the more that we can be alpha
and Theta now, the more likely it is we're going to be
successful moving forwards. That's an interesting comment
for sure. So let's, I want to unravel that
one. But before we do, I just the one
thing I wrote. I was making notes when you were
saying this stuff and do this great stuff because I I mean, I

(55:18):
very seldom take notes and podcasts, 'cause I try to be
really into the conversation, but you're getting such great
information here. It's so good.
But the one thing that hit me was when you were talking about
beta and I and I, and I think ithit me as much because I was
stuck in that area. So, so, so often.
How can people actively reduce, what could they use?
Like what's influencing beta in the world today?

(55:40):
You talked a little bit about news.
You know, one thing that I stopped doing six years ago was
I stopped watching the news. I don't watch the news on TVI
think it's complete horseshit. I will read some articles every
once in a while. I very on social media, very
little. But I'm just curious, like, as a
business owner, like, do people like drama?

(56:02):
People like chaos. They're attracted to it, and not
everybody does, but many people do.
What are some of the things thatthey actively should be paying
attention to? To void?
Because I know, I mean, I could list off a whole bunch of
friends that are, you know, business guys that they're just
like, they're send me articles and go look at this fucking shit
and it's like, dude, like, I don't even want to see this

(56:23):
stuff. I don't.
So maybe you can. Can you comment on that?
Yeah, absolutely. This might be one of the grand
challenges of our time. That's controlling our
attention, right? And we are humans and we are,
you know, our evolutionary biology is such that the humans
who survived were the ones who heard the crackling in the
branches around the campfire andlooked and saw the Saber toothed

(56:46):
tiger and saw the negativity andwere aware of what was going on.
And the people that they didn't pay attention to that were the
ones that you know were the the last ones running and got eaten.
And so from an evolutionary biology perspective, we are
programmed to notice negativity.We are programmed to notice
things that are threats, legitimately so like it's it

(57:06):
kept us alive and the differencenow is that it's not a Saber
toothed tiger, it's a news headline.
But our Physiology reacts the exact same way.
When information goes in throughyour eyes, through your ears, it
gets turned into electrical pulses which funnel through a
structure in your brain called the amygdala, which makes
decisions about whether or not the things happening in our

(57:29):
environment are a threat. And if it perceives that they
are a threat, it activates a cascade of effects throughout
the hypothalamic pituitary axis.In case anyone wants to look
that up, Which is your sympathetic stress system,
nervous system, Which activates you to It's the fight or flight
system, right? And so it gets you ready to run
or fight because it legitimatelythinks that it is a threat.

(57:52):
The problem is, is that if your boss gives you or a client gives
you some feedback that you don'tlike, you can't run or fight.
You have to breathe. You have to be calm.
You have to interpret that information.
You have to respond, not react. We can't react the way our
Physiology was designed to because if we did run or fight,
the cool thing is, is that contracting your muscles breaks

(58:14):
down the stress hormones and then gets rid of them such that
after a run you feel so much better.
But if we never break those downthrough physical activity, they
keep coursing through our body. And that's what causes chronic
disease, which is why 70% of thedeaths in the Western world are
related to stress related illnesses.
Cancer, cardiovascular disease, type 2 diabetes, metabolic

(58:36):
syndrome are all related to these, this physiological
challenge that we're faced with.So what do we do?
What we do is we leverage the media psychology effect, which
is that whatever information is coming in through our eyes and
our ears changes the brain via neuroplasticity.
All of the information coming intriggers our brain to adapt and

(58:57):
change positively or negatively.If you are binge watching the
Evening News, that will make youmore predisposed to noticing
negativity. But if imagine you did something
different and instead of watching the Evening News, the
headlines of fear that are designed to make sure you don't
change the channels, that they can continue to serve you ads.

(59:17):
Imagine that you didn't do that for an hour and instead you read
the biographies of some of the greatest people in human history
for a year. What would your psychology would
be like? Who would you be in a year from
now, instead of focusing in on the negativity you actively
learned? I, as well as you, will never
watch the Evening News. I don't even listen to the news
on the radio. I quickly scan the news

(59:39):
headlines on BBC because I thinkit's a reasonably moderate news
source in our world today. People might disagree with me,
but sort of like the the most moderate I-1 I could find.
So that I'm aware of what's going on in the world.
I want to know what's happening in the world.
I need to be aware that there's a a challenge in the Middle
East, that there's challenges inEastern Europe, that there are
societal issues that we need to address, but those don't change.

(01:00:03):
My day-to-day work, my day-to-day work is teaching
people how to be healthier so that they can do the best that
they can to help other people. And that's how I'm going to make
a positive difference in the world.
Every second that I spend on external negativity that I
cannot control is a waste of time sharing negativity into.

(01:00:23):
The world is not going to changeanybody's opinion, and sharing
my views on whatever that situation happens to be is
probably not going to change anyone's opinion either.
So instead of recycling the newsinto my social media feed, I'll
post an article about how to geta good night's sleep, because I
think that's going to help people more than others.
Controlling your attention. Defending your attention right

(01:00:46):
now is an uncommon advantage in an era of constant, unrelenting
distraction that leverages algorithms that are built to
capture and hold your attention.And so defending yourself in
terms of delete the social mediaapps from your phone?
I did that. I'm a broadcaster, not a

(01:01:06):
consumer. When it comes to social media,
that will make a difference. Auditing who in your circle has
access to your brain. If your friends are challenging
you, supporting you, encouragingyou, inspiring you, brilliant,
let's let them into our calendar.
We have maybe have people that we absolutely love, but perhaps

(01:01:28):
they're speaking about things that doesn't help you right now.
You know what? It's OK for you to not spend as
much time with those people. Similarly, what podcasts are you
listening to? Who do you follow on social?
Are they informing you? Are they inspiring you?
Are they making your life better?
This is really hard work to figure out.

(01:01:49):
Unfollow Friday is a great practice right?
Just go through the feeds and delete block everything that is
negative and that will definitely improve your life
massively. You and I have a common friend,
Stu Saunders and he and I were at an event Tony Robbins event
in in Las Vegas and we went through our our Twitter feed and

(01:02:11):
and literally unfollowed hundreds of people that weekend
just to try to clean up the influences on our our
psychology. So that's definitely something
for all of us. I was at a school last night
doing this work teens to try to help them understand that what
they're consuming on TikTok for example, social media platforms.
Not not relevant, but it's the content that you're consuming.

(01:02:34):
Who are you consuming? Who's got your attention?
Who are you allowing into your brain?
And let's make sure that that isfantastic, awesome, inspiring,
informative. What books are you going to read
this year? What articles do you want to
read and or write even? What influence do you want to
have in the world? Let's make it informative,
positive upliftings that we can influence the people, that we

(01:02:56):
can influence in a positive way to elevate the world, support
people, solve problems, and ultimately make the world a
better place. I'm glad you said all that and I
was really, really pushing to get you on this podcast in
January because because you knowthe new year sparks these kinds
of thoughts and people they theythey really start to look at

(01:03:18):
making some New Year's resolutions and but this piece
guys and I, and actually I like that timing because most people
I I forget what the statistic isbut it's like 87% of people
abandoned their their New Year'sresolutions within like 2 weeks
or something like that. It's an enormously crazy the
statistic and and I probably completely blew that one but it

(01:03:38):
but it's it's nuts and this is good advice guys.
What Greg is saying here is I think Jim Rowland said it years
ago and I'll also bastardize this quote but it was you know,
he said you you must be stand guard on the gates of your mind.
And now more more than ever there are things at play,
whether for good or for evil that are trying to grab our

(01:04:01):
attention and you have to be self selecting what you allow
your attention to go towards. You only have so much time,
energy and focus and and what Greg is saying, you know, like
go through your feeds and and offload the stuff it it it is,
it's not serving you. You know to that point it's like
you know where do the statisticstake us in terms of mental

(01:04:25):
health? Like is it getting, is it gonna
get better, is this are we you know with social media.
I know that's, I mean that's a completely asinine question
probably. But for me, I'm so fearful when
I look at especially youth today, you know, where they're
going, what's happening in schools, where their attention's
being drawn to and how do we geta hold of it.

(01:04:45):
And you kind of just talked about AI and you know beta, beta
waves and and so I'd love to maybe jump into that
conversation a little bit if if you don't mind I'm.
I'm happy to chat about about that.
Couple of years ago I was at a session at the Hospital for Sick
Children and was with some people that were discussing, you

(01:05:06):
know, what's going to happen after the pandemic.
And when we had a chance to talkabout what's going to happen, we
got some data that suggested that there would be a wave of
depression, anxiety, burnout, some mental health effects of
everything that has collectivelyhappened over the last little
while. Are you talking about Post
COVID? I'm talking about post COVID, so

(01:05:27):
like thinking about the end of the pandemic now we're sort of
plus 12 to 1824 months. We're definitely at the back end
of the wave of the impact that that had on on all of us.
So I am very hopeful that thingsare going to get better.
I also think that in order for things to get better, we have to

(01:05:48):
continue to improve our world, make the world a better place,
and really recognize that it's harder for some people to do
that for for others. So I'm working towards actively
making sure that there are no systematic limitations on human
potential. If there's anything in society
that systematically blocks people from reaching their
potential, that stuff's got to go.

(01:06:10):
Because I believe that everyone should be competing on a level
playing field, and all of us then are in a meritocracy that
enables the best people doing the best work to serve the most
people and make the biggest difference in the world.
So that's what I'm hopeful happens.
I do believe that we are now in possession of information that
makes it possible for us to improve our mental health.

(01:06:34):
We know that exercise makes a difference.
We know that eating healthy food, which is really hard for
some people right now, especially in this inflationary
environment that's made food so expensive, right?
Like it's really harder to do that.
We need to be a bit more strategic with trying to make
that happen. We know that nature makes a
difference. I'm really hopeful that we can
work with governments to build more parks, more accessible

(01:06:55):
places for people to be able to go outside and move with their
families, in parks, in and around places that make us
better. We know what we need to do.
We have the data as a society. Now the decision becomes, are we
going to make the world a betterplace?
Like, what's the opposite of a hospital?

(01:07:16):
It's a park, right? The what's the opposite of a
hospital? It's a gym.
It's a gym in the school where the kids go to play, right?
It's the playgrounds. It's all of these places.
We know that when we're in theseenvironments, our physical,
mental, and emotional health gets better.
We also know that strong social connections are some of the

(01:07:37):
strongest predictors of mortality.
Your social connections are a stronger predictor of overall
mortality than quitting smoking,quitting drinking, doing
cardiac, renal rehab after a cardiac event, even physical
activity. We can build these networks of
people around us in an environment where social media

(01:07:58):
is making us feel more lonely than ever.
Ironically enough, even though we're more connected than we've
ever been, we're lonelier as well.
Because I'm not sure if these relationships that we have via
our devices are as strong or as powerful in terms of their
benefit for us as when we see people in three dimensions, we
have the information, we know what we need to do.

(01:08:21):
Hopefully collectively as a society, schools, businesses,
homes, we can make some decisions to not need hospitals
anymore. Imagine that, like, one of my
dreams is to be able to walk in to sick kids and it's empty,
right? There's no one there.
All right? It has nothing to do where let's
let's go do something else, right?
Like, how cool would that be? As like a vision to walk into a

(01:08:45):
hospital and it's empty. Of course, there's genetics and
all those sorts of things. Some people are going to get
sick. We need to take care of them,
but imagine if we could reduce the need for it.
Get rid of chronic diseases, through physical activity,
Through healthy nutrition, Through eliminating food
deserts, through educating people and supporting people to

(01:09:05):
make decisions around a healthy lifestyle that extends our
lifespan and our health span, which is how long you live
without a chronic disease. We know what to do.
It's just a question of doing it, building the networks of
people around us that do it withus to make it inevitable that we
are healthy and successful. So that's my big rant, That's my

(01:09:26):
vision for the future. We'll see what happens.
You make such an interesting like statement there.
You know, part of my brain was it's not even possible.
I mean, obviously you said there's genetic things that are
going to go on and obviously we'll need hospitals.
But what do you think? The question that kind of popped
in my head was like, what would be the percentage and say in 20

(01:09:47):
or 30 years if people, but if they got ingrained, they really
bought into this process and they really saw the
significance. And I think sometimes they go,
well, it doesn't make a difference anyways.
What I eat, how I breathe, how Iwork out, what kind of
difference is it gonna make? But it does make a difference.
And where do you think we could get as a society in terms of our

(01:10:10):
health and our lifespan and our,you know, our Wellness, our
whole Wemless platform? What do you think we could get?
Like what would be a prediction that you might have based on
your experience in history and education and?
Well, yeah, my prediction is probably going to be a lot
different than what I hope. But an example I think that's
that gives me the most hope is what happened in a Baltimore

(01:10:33):
school board a number of years ago.
And what the people running the school board noticed was that
there was violence in the schools, there were behavior
issues there. The staff was spending more time
dealing with issues around behavior and violence than they
were around teaching, and they had no budget to do anything

(01:10:54):
differently. And So what they did was they
implemented mindfulness and meditation programs in those
schools. They replaced detention with
meditation. And over the course of a
reasonably short period of time,the violent incidences in those
schools that adopted these practices decreased by about
80%. It's on the front cover of Time

(01:11:16):
magazine. Just look up Baltimore School
Board meditation and you'll findthe articles.
And so I am hopeful that we can implement some of these ideas.
That's why I work with school boards, why I work with
businesses. When when we create environments
with children, with our employees, with our families,
with our communities, where practices like these get

(01:11:38):
installed, even in areas with tremendous socio economic
challenges, the cool, the interesting thing is that
physical activity is free. Just need to move.
Meditation's free nutrition, without question is challenging.
Food deserts, prices going up, takes time to cook.
All those sorts of things are very are are challenging
legitimately and we need to address those.
And we even see some of the techcompanies now beginning to help

(01:12:02):
people to use technology intentionally not compulsively.
Tech's not going away. AI is not going away.
We're just at the very early stages of knowing how to use it.
I believe we're undergoing a transformation in our society.
Much like we transitioned from agriculture to industry 100
years ago, we're now transitioning from industry into
technology. And it's so early on, we don't

(01:12:23):
really know how to use it and we're figuring it out.
And I actually think we're goingto look back upon these devices
much the same way we look back upon smoking.
Like Can you believe we actuallydid that, We allowed that to
happen? No question.
That's how we're going to look back upon this.
So I'm hopeful. Examples like the Baltimore
School board give me great hope that we can actually do things
that will make a massive difference and that can be

(01:12:46):
implemented right away. So I'm not willing to make a
prediction right now 'cause I think my prediction about what
actually is going to happen unfortunately isn't the
direction that I want want it togo.
But I'm going to maintain hope and fill myself full of hope and
do the work that I can to influence the people that I can
influence, such that at the end of my time here on this planet,

(01:13:09):
I can sit down on my lie down onmy on my deathbed with my family
surrounding me and have a littlegrin on my face knowing that,
you know, I did the best I could.
I made a positive difference. I definitely moved the needle in
the right direction. So I can look my grandchildren
in the eye and say, you know what?
I did my very, very best. I think I made a difference and
hopefully they can take the mantle and continue to do so.

(01:13:30):
Humanity's overcome unbelievablechallenges, and I believe that
we can overcome these challengesas well and without question
make the world a better place. But it'll require a slightly
different approach than what we're doing right now.
If anybody listening Google thatstory on Baltimore's school
board, find out what they did and share that link with a

(01:13:51):
teacher that you know, because these are the kinds of things
that we need. These are the stories.
I've never heard that story before.
These are the kind of things that we need to share.
Those are the kinds of things that should go viral, you know,
along with, I mean because it starts with our kids with with,
with youth. In my opinion school should be
you know, there should be some type of, you know, get up out of

(01:14:11):
your chair every 30 minutes and you know do like a a a slow
standing jog or you know some whatever they used to call those
you did in school. 20 seconds ofshadowboxing go 20 seconds out.
That's right. Yeah, you know, let's gamify
this kind of stuff in terms of, you know, in the classroom and
get people moving their body, get them breathing properly, get

(01:14:33):
them eating, you know, better. And that is a that is a problem.
Eating is going to be, nutrition's going to be one of
the ones that that is going to be difficult.
But it's probably, you know, notthe most important because as
you said at the very beginning of the podcast we have, you
know, 85% of the population is kind of classified as inactive.
So everything drops with a it's like a Pebble in a pond and

(01:14:55):
those ripples cascade out. And that's going to be what's
critical. When you talked about the
Baltimore school, it's to me that's I mean meditation I think
is great. I, I meditate.
I use Sam Harris his app and I found it to be unbelievably
healthy for me from from a, you know, especially from that
perspective of and I'm not surprised by what you said about

(01:15:16):
the Baltimore school, which is like extending the time and
distance between stimulus and response, you know, that is so
critical. It's not just critical in
business, it's critical in your intimate life.
It's critical with your kids. Like these are the things, you
know, if people could learn thatone thing, it changed their life
in a lot of ways. It would change the experiences

(01:15:36):
that they have with their kids, with their intimate significant
other or their friends and all that kind of stuff.
So, I mean, it's, I mean, all these are great points.
Sorry, I don't. I try not to talk to him, but
it's so interesting what you're saying, right?
And when you were talking, it reminded me of the Serenity
Prayer. It was, you know, one of the
things that one of my mentors, he wasn't an alcoholic.
I'm not an alcoholic, but he was.

(01:15:57):
He he used it, 'cause it makes it's common sense, you know, God
grant me the serenity to accept the things that I that I can't
change and the courage to changethe things that I can and the
wisdom to know the difference. And and really it's about when
you talked about it earlier, about the media, you can't
change that stuff. And and so don't get drawn into
it. It's critical to just really
focus on what you can change. Anyways, those were my draw outs

(01:16:19):
from what you had said and we'llprobably need to wrap this up
soon. But I do have a couple.
Like I really am interested in your thought processes from a
perspective of the beta level performance, like in your in
your the beta waves in your brain and being stuck in
performance and what it cost youin terms of energy and your
hormones and all that kind of stuff.
And you made a comment and I didwant to circle back to it, which

(01:16:40):
was you had a belief about AI will replace a lot of that
function. And so the preparing for alpha
and Theta. And so I'd be really curious
about your kind of perspective of where we're going to be going
with AII have my own personal opinions.
And I see so many youth, so manykids nowadays, they're

(01:17:01):
graduating like to become teachers and all that kind of
stuff. And certainly teaching is not
going to go away, but I think it's going to be done
differently going into Health Sciences, which is your
background. I'm curious, where do you think
that's going to take us and the impact on these brain waves and
how we utilize ourselves and? I actually think AI is going to

(01:17:22):
be tremendously helpful. It's no question it could
potentially be really bad, but Ithink it's going to be
tremendously helpful. For example, I've trained
ChatGPT on my 5 books. I've told it don't scrape from
the Internet, just create answers to my questions based on
my own books. So it has to use my information
that I've written that I've researched, that I trust.

(01:17:43):
And it's incredible. You can say, hey, write an
article on cold. Funny enough it draws from my
five books and writes an articleon cold and it saves me a huge
amount of time. I of course edit it to make sure
that it's that it's good, but itsaves me that initial time
necessary to go through and findthe pages and the beta brain
wave work stuff, the lighter hustle, focus, execute, get

(01:18:03):
stuff done. I still do my own thinking.
I still do my own planning, my own strategizing, my own
creativity, my own problem solving.
I think AI will end up taking over a lot of the beta brain
wave, hustle, focus, execute tasks that don't require higher
levels of thinking, liberating us to spend more time in alpha,

(01:18:25):
which is strategic thinking, learning, deconstruction,
reflecting and Theta mode, whichis problem solving, creativity,
innovation and ideation. I actually think that's a good
thing. Having said that, there are some
challenges associated with that which we're going to have to
balance out. How does that play out in the
workplace? Well, I actually think that it's

(01:18:45):
going to enable us to do a lot more faster and it's going to
power us to truly unlock our potential by not spending time
on things that we're not suited for.
We can be creative, we can be solving these really cool
problems, we can be stacking products to solve the individual
needs of individual people. But it's going to be super

(01:19:06):
disruptive in education. Imagine if you're teaching Grade
6 and you want to talk about ancient Egypt.
Instead of looking at it in a book or reading something, which
I big believer in reading five books I've written, right?
I'm a big fan in in the written word, but imagine putting on
glasses and going to ancient Egypt and looking around in 3D

(01:19:28):
as they are building the pyramids.
Game changer in terms of an experience for a child,
understanding and feeling what that must have been like.
And we know that when people experience the perspective of
others, empathy goes up. So that's possible.
And I think education is one of the last areas that really
hasn't been disrupted by technology.

(01:19:51):
And I'm an educator, you know, Iwas a professor for 20 years.
And I'm actually quite hopeful that we are going to find a
better way of teaching and unlocking human potential
because as I mentioned, we're getting out of the industrial
education. The purpose of education for the
last 100 years has been to prepare people to work on a
factory line, an assembly line. Now we need very, very different

(01:20:16):
skills, the ability of to learn rapidly anything.
Will be crucial. The ability to be creative, to
think critically, to analyze, todeconstruct, to be empathetic,
to understand the challenges of others.
I mean, that's the future. And believe it or not, I

(01:20:37):
actually think technology might serve us in terms of our ability
to teach that and do that better.
So I'm still very, very hopeful.No question, We the, the robots
could take over and kill us all,right?
In which case, this will be a funny podcast for them to listen
to. I'm actually quite hopeful.
And, you know, Adam is 9 years old, and I want him to know this

(01:20:59):
stuff, but I want him to use technology intentionally, not
compulsively. And that's the battle because
the algorithms are geared to capture and hold his attention
and train him to be compulsivelyusing the tech.
So I will fight that with every shred of my being.
My daughter's 13. She has no social media.
She's absolutely not hard. No.

(01:21:20):
But she Facetimes her friends sothat she can be in video contact
with the people that she loves. That's amazing.
So intention, not compulsion. The world is changing rapidly.
AI is here. It's not going anywhere.
It's going to change business. It's going to change education.
I believe it will automate beta brain wave mode tasks.
Hustle, focus, execute, get stuff done.

(01:21:42):
Liberating humans to spend more time in alpha learning,
strategizing mode and Theta creative innovation mode.
I actually think it's going to be better, but who knows?
And I totally agree with you. That will be the big difference.
You know, when AI starts to, youknow, migrate in into a larger
portion of our life, I think you're right and I, but I don't

(01:22:02):
think we're ready for it. That's why I wanted you to kind
of jump on that. Because people who are
listening, whether you have kidsor whether it's for yourself,
the practice of being an alpha and the practice of getting into
Theta is a deliberate future benefit for you because you're
going to have to exercise that muscle, if you will, or that

(01:22:23):
ritual or that exercise, in order to be able to get there
and be there more often and feelcomfortable there.
Like, I never felt comfortable there.
Like to see you said, oh, when you sit down on the bench for
the first couple of minutes and,you know, for two or three
minutes, I was like, fuck that. I felt like shit, like I was
like. I know you feel like you're
wasting your time. Right.
You know, because you're so jacked.
And it it's an exercise in the practice.

(01:22:44):
I used to have a God. He was so smart.
He passed away. But I had an amazing mentor.
His name was Harold Cunningham, Super smart guy in the car
business he was mentoring me through when I was really
growing my business in my 30s and in my early 30s.
I asked him if he would be my mentor and he said I will 100%.
I only ask you one thing and this is mandatory and and and

(01:23:05):
you have to do it every three months.
You have to go away for four days.
And I was like, what? And he's like, Yep, you got to
unplug, Don't take any work withyou.
No phone, no computer, and not the phones were like they are
today. But you, you know, you, you
can't reach out, but you've got to unplug for four days every
three months. And I was like, yeah, your

(01:23:26):
fucking mind like it. I'm not doing that, 'cause I
was, I just thought beta was theway to go like that.
And at the time, I didn't know the phrase beta, but it was
like, it was go, go, go. It was hard, but it was the best
thing I ever did. A millionaire weekend?
Go on a retreat, Bring nothing with you and just spend two or
three days ideating, thinking, journaling, deconstructing,

(01:23:50):
planning. Get away from everything, and
the likelihood of you coming up with that $1,000,000 idea is
very, very high versus if you'restuck in your e-mail inbox, doom
scrolling through social and reading news headlines, right?
Like, imagine the difference of three days to think versus 3
days of the busyness of our lives at the moment.

(01:24:10):
It's an absolute game changer. I love that idea.
I do it once a year. I definitely should do it more
often. And I love the fact that he
suggested doing it every three months.
Totally accessible and definitely something we want to
give ourselves permission to do.Yeah.
And I and we do it, but I would say honestly, I wouldn't say we
unplug you know, fully, you know, we have unplugged fully

(01:24:33):
and to do that fully well now I can just be like, oh, this is
great, this is the best time of my life getting rid of the
phone. But but in the beginning when I
was young and when I was really at it, it was very tough.
And so for those of you who are listening like this is really
good information and very good advice.
Like Greg, Doctor Wells is really giving you because this

(01:24:54):
is going to be important stuff and it's coming.
AI is coming. It it is going to delodge a lot
of this go, go thinking high performance kind of stuff and
it's something that you want to prepare for and and you should
be conscious about it. That like I said, I'm super
hopeful. I believe that humans overcome
massive challenges. I look at how far humanity has

(01:25:17):
come and it's pretty incredible world that we've constructed, no
question. Massive issues that we need to
deal with to make the world a better place.
And it's easier for some people and it is for others.
And I want to make sure that everyone has access to their
their potential, wherever they happen to be, whatever their
situation is. But I'm hopeful, I think that in

(01:25:38):
100 years from now, I truly believe that we will be in a
better place as a species than we are right now.
So hopefully this conversation moved us a little bit in that
direction. Well, I can't thank you enough
for being on the show. You know, if I could just add
into that last pieces, you know,I would encourage people like
you can only control what you can control.

(01:25:58):
I mean, the world has always hadshit going on and that's not
going to change and it won't change in the future.
Maybe it shouldn't change because honestly, if we didn't
have tough times, you know how? What would strengthen us?
What would unify us? So I think sometimes you have to
be grateful for the toughest things that come in life or the

(01:26:20):
hardest things that come in life.
Also knowing that you know thereare some things start with you.
I think that's kind of the message that I've kind of taken
from you as guys start with you be influence yourself and I
would say honestly I'm grab a copy of Powerhouse by Doctor

(01:26:40):
Greg Wells and I would, I would go through it and use it as a
resource because I mean and I never mentioned this earlier but
at the end of the book you want to do one quick thing buy the
book go to page 197 I think it is.
I don't have that written down. I remembered it at 197.
It starts with a 100 day challenge and you created 100

(01:27:02):
days of reviewing pretty much everything that you talked about
in the book. And you give like, hey a day one
do this, day 2 day this day day three do this.
And it's a collection of I read through it and I was like holy
shit this is you know, rather than try to recreate the wheel
you should seriously buy this book and you should start with
the 100 day challenge. If if you're wondering like how

(01:27:24):
do I do this, what should I do, what are the first steps?
And that's always. I think some of the biggest
problem is we have a conversation and we talked about
some really high level stuff andthen people walk away from
whether it's this podcast or something else, and they go,
well, how do I implement this? What do I do?
Well, I'm telling you, buy the book.
I'm not promoting this because you know Greg's gonna make like

(01:27:47):
2 bucks off it probably. I don't know what your agreement
is with your. Publishers, actually, But
anyway. Yeah, exactly.
So, so that's not why Greg wrotethe book, I'm sure.
But in order to help yourself and if you're struggling on how
to make best action on what we talked about today, I honestly
think you should buy this book and go to page 197 and just

(01:28:08):
start and it will walk you through all kinds of things,
whether it comes to breathing, whether it comes to your
movement and your physicality, your energy, your sleep, stress
response, like it's all there. Thanks for putting this book
together. Sorry, it's not.
This is not a shameless plug foryour book.
I I really believe that it is a really excellent guide to people

(01:28:31):
who want to endeavor into this area of their lives and make
themselves better. This is the new year, you know?
Go make it a new you. But it won't happen.
If you don't have something to just do every single day, put it
in your calendar, block some time aside for it, and get it
done. Yeah.
Thanks for the promo. I really appreciate it.
Like, you're right. I you don't make well.

(01:28:54):
Very few people are making millions of dollars dollars off
their book like JK Rowling did Harry Potter.
Good job. That's awesome.
But for the rest of us, we just do it to try to make the world a
better place. And I've been doing it to try to
put my knowledge in a place so that my kids can read it someday
and you know, it's still valid for them.
So if you get the book and you really like it, that's awesome.
Try the 100 day challenge. That would be absolutely
amazing. Please ping me on social at

(01:29:14):
Doctor Greg Wells, Instagram, Twitter, LinkedIn, whatever, and
ask me questions, 'cause I learned from the questions that
come in. And many times I know the answer
and I can point you to the rightpart of the book to get the
answer and the resources and thereferences that you want.
But every once in a while, I gota question I actually don't know
the answer to. And that's what keeps me
learning, keeps me growing. So yeah, thank you.
If you get the book, that's awesome.

(01:29:36):
Hope this podcast was helpful for all of you.
And please reach out on social and and ping me with your
questions because I'd love to answer them and I'd.
I'd love to keep learning. So yeah, it's been an honor to
be here, Dwayne, Thank you so much, buddy.
And hopefully next time we do this, we can do it live and in
person. Hey, I'd love to have you up at
the house. I mean, you're close enough.
You're in Toronto and we'll haveto, we'll do it in the summer or

(01:29:56):
the spring. We'll do another podcast and
then you bring the kids up and we'll go out in the boat and
stuff like that and have a good old time.
But I just, I'm going to add onething.
Sorry to what Greg just said is,guys, if you have any questions,
sincerely, I'm telling you Greg is one of the nicest people on
the planet. He will respond like he is
unbelievably sincere about what he does.

(01:30:18):
He's super passionate about whathe does and he will respond and
answer your questions and so it can you just again give where
can they get you at at Doctor Greg Wells.
Yeah, my websitesdoctorgregwells.com so
Dr. Greg, Greg Wells. WELL, s.com podcast is there,
books are there, Social's there.So that's probably the best
place for people to go to get a handle on everything that I'm up

(01:30:39):
to. Yeah, make 2024 your best year
AT and start with this Hundred day challenge.
It's pretty freaking awesome, dude.
Thanks so much for being here. I'm so grateful.
I appreciate it. I can't thank you enough.
Thank you. No, it's super fun.
Loved every second. Loved hanging out with you at
the Epic Conference and hopefully we'll do it again next
year. Yeah, that's another plug too.

(01:31:00):
If you ever want anybody wants to go to an awesome conference
that's held in the first week ofDecember, Ish.
I think it's called Epic. It's done here in Toronto.
Greg is is a faculty member. So Greg is usually there.
I think every year he's a faculty member.
You'll be able to see him live. You'll see a bunch of other guys
live that are phenomenal and it is.

(01:31:22):
It's a great start to your end of year process to the beginning
of the next year, if I will. And it's amazing guys.
So you should do that and you should TuneIn to Greg and thank
you so much, buddy. I appreciate it.
I'm looking forward to doing this again.
Thanks for listening. I appreciate you being with us.

(01:31:42):
If you found value in the show and know a friend or a Co worker
who could benefit from the conversation, please share the
link via text or on social media.
Remember, each share creates a ripple effect of knowledge and
inspiration. We'll see you next week.
The views, information, or opinions expressed by guests

(01:32:03):
during the Business of Doing Business podcast are solely
those of the individuals involved and do not necessarily
represent those of Dwayne Kerrigan and his affiliates.
Dwayne Kerrigan for the Businessof Doing Business Podcast is not
responsible for and does not verify the accuracy of any of
the information contained in thepodcast series.

(01:32:24):
The primary purpose of this podcast is to educate and
inform. Listeners are advised to consult
with a qualified professional orspecialist before making any
decisions based on the content of this podcast.

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