November 12, 2025 • 49 mins
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Episode Transcript
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SPEAKER_00 (00:07):
In this episode, we dive into how small wins, clear
values, and kinder self-talkbuild stamina for a lifetime.
Today's guest is Glenn Lubert,co-founder and CEO of Stamina
Lab, a health tech companyhelping people create lasting
well-being, not throughwillpower, hacks, or habits, but
(00:27):
by building on the innerresources and skills they
already have.
Instead of fixing what's wrong,Glenn shows us how to find
capacity, collect evidence, andbuild real momentum, seeing life
as a practice and not aperformance.
There's definitely some newconcepts that I got out of this
(00:47):
conversation with Glenn.
And I'll definitely take some ofthese concepts and implement
them in my own life.
And I can't wait for you tolisten to this show and do the
same.
So you being a part of thiscommunity, would love for you to
share this with your innercircle folks who you feel like
would benefit from listening tothis episode.
And for yourself, hit the followbutton on any platform that
(01:11):
you're listening to this podcastso that you don't miss out on
any other shows moving forward.
Hope you enjoy the show.
We talk about stamina, we talkabout energy, and right away,
Glenn, I see you got a ton ofenergy.
And so I I really I'm I'm veryinterested in hearing kind of
who you are and how you spendyour time today.
SPEAKER_01 (01:33):
Yeah.
Well, thank you for having me,Josh.
I'm really excited to be on theshow.
This is you know, this issomething I'm really passionate
about to talk about this thework we do at Stamina Lab.
And really, you know, what my myjourney to uh my my day of you
know is is all about you knowhow to you know look you know
how to express the the joy of ofbeing able to have change in
(01:56):
your life and and reallyunderstand that you already have
the capacity in you and you'realready on the path to the
change you want to have in yourlife.
And I keep I remind myself thatevery day because we all have
highs and lows, and and even ifyou're an expert in the in it
like I am, you know, it's stillit's the practice.
And I think that's what what weI like to think about in the way
(02:17):
I frame it my day is around it'sthe practice.
It's not never perfect, it'sjust the practice.
And some days, you know, we wedo better, some days we don't,
some days you know, we're we'repeaking for our performance,
some days you know we're we'retrudging through, but it it's
the practice of of noticingwhere we are already on that uh
path to change.
So my my days, my days are youknow, my my days are uh begin my
(02:39):
mornings, you know, usually withyou know a connection with
myself, you know, how I how am Idoing physically, how am I doing
emotionally, what's my mindsetlike, you know, where am I at
spiritually or with you knowwith my higher self, and and and
then you know, and then startstart the day out with some uh
stretching exercises, um, or ifI have a long run day for
(02:59):
training, I'll I'll be out inthe morning right away for that.
But yeah, then get then gettingon on with the day with that
mind.
It's really about that settingthat mindset though for the day,
I think, and then keepingreminding yourself about it.
SPEAKER_00 (03:10):
Yeah, yeah, you definitely gotta get up early
out there in Austin to get thatlong run in, right?
But you talk about what and Iguess we can start here is
connecting with yourself andyour higher self and spending
some time alone.
What is that?
Is that through meditation?
Is that breath work?
(03:31):
Is that prayer?
What does that look like foryou?
SPEAKER_01 (03:34):
For me, yeah, the it's a it's before I get out of
bed.
It is a moment before I get outof bed.
You know, we get with that alarmgoes off, and you know, it's
like, okay, let's jump up andget out of bed.
But I I don't I don't do that.
You know, it's it's it's atwofold thing.
It satisfies the I'm not readyto get out of bed moment, but it
also is really important part ofthe day is is to to frame that
(03:54):
to you know go do a body scan ofmy body, you know, how am I
feeling physically?
I'm training for a marathonright now, so my legs are always
tired.
So, you know, I'm just but justnoticing that, just noticing it,
you know, saying, okay, my legsare a little tired here, or you
know, I'm a little sore overhere, and just noticing that
that body.
And then I ask myself, where amI?
Where am I at emotionally?
(04:15):
And just checking in, checkingin with yourself.
It's a it's an opportunity tonotice at the very least.
At the best, is to recalibrateand say, Oh, I noticed that I'm
feeling this way, and what do Iwant to feel instead?
And so it's that gives thatopportunity for that.
And you know, what's my what'smy mindset?
I try to re keep my keep, I havea mindset that I try to tell
(04:38):
myself every every day.
You know, it's that athleticmindset, is that entrepreneurial
mindset?
You know, what does that uh meanto me?
And just to reset that, evenit's the same thing I say every
day.
It's you know, just to say, oh,wait, this is our this is what
we're setting ourselves up forfor the day.
And then, you know, where am Iat, you know, with my higher
self, you know, and that'sthat's just you know, really
(04:59):
talking to myself about my corevalues.
You know, so sometimes I reachout to my mind's one of my my
father passed away, or mygrandmother, my grandfather
passed away.
You know, I like to imagine thatthey're up there guiding.
So that just is just having aconversation with the higher
self, who's the best person Iwant to be.
I want to, you know, I I've Ialways viewed as that someone's
(05:22):
uh look looking down on you.
So like, okay, I gotta make sureI'm doing my best jobs uh since
they're paying attention.
Um so that's kind of the or justchecking in with myself, like
you know, how do I, you know,how do I want to be today?
What am I what do I want to whatdo what values do I want to come
show up as with for myself, formy people around me, the people
I love, my colleagues.
Yeah, so it could be that thatspiritual self with with the
(05:46):
people in my life, or it couldjust be, you know, how do I want
to show up with the values thatare important to me?
And I think those the values oror that conversation it is
that's the higher self part ofit.
SPEAKER_00 (05:58):
Yeah, 100%.
So it sounds like you you primeyour day physically, mentally,
spiritually, yeah, emotionally,priming your day.
And so you are pretty muchyou're anchoring yourself for
the day.
You are more you're taking moreof a proactive approach to your
(06:18):
day as opposed to a reactiverepo repro uh approach, right?
You're not just jumping out ofbed and whatever comes your way,
you try to figure it out.
It sounds like you are reallypriming and anchoring yourself
to start the day.
SPEAKER_01 (06:34):
Yeah, and it doesn't have to be a long time.
I don't sometimes sometimes it'ssometimes it's longer because
depending on my how my bodyfeels, or I you know that type
of thing.
Sometimes it's longer.
Sometimes I wanna, you know, ifyou're in an emotional storm of
something in your life, or forme, if I'm in an emotional storm
of something in my life, thenmaybe that takes a little bit
longer, you know, processingsomething that's tougher.
Or some days, you know, somedays I wake up and I gotta be
(06:56):
out the door for that long runin like two minutes.
Maybe maybe it's cut real short,or or maybe I miss it a day, you
know.
And that's that's the thingabout doing these be doing
behaviors that not as habits,but as a direction you want to
go, is that you you don't beatyourself up for the missing a
day or not doing it the uh atthe best possible every time.
(07:17):
It's just it's the progressionthat you're making.
And the alignment will, if Imiss a day, it's okay.
You know, I'll be able to alignmyself the next day, or I can
align myself later in the laterin the day as well.
So that's I think that's animportant part of this of the
approach that we talk about atStamina Lab and we we work with
is to as is it's not aboutperfection, you know, it's
(07:40):
continuing that momentum, it'sall about momentum.
SPEAKER_00 (07:43):
Yeah, you know, uh you talk about body scanning,
and I I you know I I haven'tdone much of that, and I haven't
even heard much of that since Iwas an athlete, right, in
college.
Before certain games, I wouldbody scan, okay, how do my legs
feel today?
How does my body feel?
And that will kind of help menavigate my approach to the
(08:05):
game, okay.
I might have to play a littlebit differently because my legs
aren't there, right?
Or, you know, my ankle hurts, orwhatever the case may be, right?
We do these body scans, and thenyou talk about practice, right?
And I'm thinking about it.
I know you were an athlete,right?
Division one at uh bowlinggreen, right?
SPEAKER_01 (08:24):
Yeah, bowling green state university, yeah.
SPEAKER_00 (08:26):
Yep, those falcons.
And you talk about practice, andyou know, uh, practice was low
low states to some degree,depending on where you were on
the team or whatever the casemay be, but you got an
opportunity to try things,right?
Hey, let me try something out,let me do something different,
let me try to do things that Iwouldn't normally do so that in
(08:51):
the game I can have moreconfidence there.
And you talk about how youapproach every day as a
practice.
Yeah, you kind of take thepressure off yourself to some
degree, right?
And you give yourself theability to kind of try things to
get out of your comfort zone andtake the pressure off.
Talk about that approachingevery day as a practice, right?
SPEAKER_01 (09:14):
Yeah.
You know what our what we haveto say uh stamina lab is that
you are your own lab, you areyour own experiment, and you are
your own best coach.
And I think those threestatements sum up that
philosophy of practice, youknow, just to experiment with
things, like you said, it'sabout building that confidence
and building that momentum thatkeeps you moving forward.
(09:35):
That, oh, I do have evidence, Ican look for evidence in my life
that I do have the capacity todo this, that I do have the
resilience to do this, and thatwhen you when you view it as
that practice, and the game isthe game of life, you know.
So we're we're we're performingthe game, we're getting ready
for the game.
And yeah, I think that's reallywhere it comes down to is you
(09:58):
know, where you know, where canI experiment for today?
What can I what can I try?
And there's no failure again.
There's just experiment and whatcan and what can I what did I
notice when I did that?
What can I learn from that?
Yeah, and and those are thethat's that that's the practice
that I that I put into play.
SPEAKER_00 (10:18):
Yeah, I love that.
I am my own experiment in my ownin my own lab, right?
SPEAKER_01 (10:24):
Yeah.
SPEAKER_00 (10:25):
But it and you also talk about not getting into the
habit of fixing yourself either,right?
So I guess what is the the theapproach to that if you are
experimenting with yourself,you're looking to grow yourself,
but not getting in the mindsetof I ain't I need fixing, you
(10:46):
know.
SPEAKER_01 (10:47):
Yeah, it it's it's noticing.
It's all first of all, it's thenoticing, and then it's about
the question you ask yourself.
So when we think that we'retrying to fix a problem, we go
to a root cause analysis of theproblem.
And this is really kind of makesa lot of sense.
Okay, let's figure out what theproblem is, and then if it's and
if it's and we can replace thatwith something else that might
(11:07):
be more productive.
So, an example I like to say issay, um, let's say we're trying
to eat less sugar, we're alltrying to eat less sugar.
That's uh is ingrained in ourclosure.
So, so you know, in between asession, we had a client come
and say, Oh, you know, I had ahalf a pint of ice cream this
(11:29):
week, just complete failure, andthey're beating themselves up.
That's the first part of doingthat when you when you do that,
then you do that root causeanalysis.
You're beating yourself upbecause you weren't perfect in
the way you wanted to do it.
Again, it's a practice.
So first you're beating yourselfup.
So that's negative emotionscreate behaviors.
And so if you have a negativeemotion, you're not gonna it's
(11:50):
putting up a wall for you tocreate the beh the behavior you
want to have or the outcome youwant to have.
And so the normal approach wouldbe to say, What's the what's the
root causality?
Why do we do this?
Why did you have that half apint of ice cream?
The next time that happens, ifwe can identify what that
trigger is, the next time thathappens, let's replace it with
(12:10):
something else.
All right, seems logical, okay?
But that's a whack-a-moleapproach because you're like,
okay, well, then there's gonnabe another stressor, there's
gonna be another stressor, and Igotta find a replacement for
every one of those stressers,stressors.
And then when I ask, why did youdo that?
Now I gotta go back to the wholereason why I had that half half
a pint of ice cream.
Now I gotta relive that painfulmoment that caused me that to do
(12:31):
that half a pint of ice cream.
And really it doesn't matterbecause what the question you
want to ask yourself, andinstead of trying to do that
root cause analysis, thequestion you want to ask
yourself is what kept you fromeating that full pint of ice
cream?
What kept you from eating thefull pint of ice cream?
And that change that's that's abig shift there because now
instead of us trying to analyzewhy you had that, why did you do
(12:54):
that bad thing?
Why did you do that?
And let's figure that out andlet's relive the problem that
happened again.
Now I say, Well, what kept youfrom eating that full pint of
ice cream?
Now, now you're asking yourselfabout the resources and the
capacity that you brought to thetable to prevent you from eating
that full pint of ice cream.
You're like, Well, I didn't eatthe full pint of ice cream
because you know I'm trying tocut down a sugar.
I realized, you know, that I hada half point.
(13:16):
I'm like, oh, wait a second, Iwant to shut this down.
And so now I, you know, I say,What else?
What else?
What else?
Now have you you've left offfour, five, six things that you
did that that you brought tobear in that moment to keep
yourself from eating a full pintof ice cream.
So now instead of beatingyourself up, you come, you look
at this thing, like, wait asecond, I did something here.
I only ate half the pint of icecream.
(13:39):
And now the next time somestressor happens, it doesn't
matter what the stressor is.
I don't need to replace that onetrigger.
Now any trigger that comes up,hey, wait a second, I had the
resilience, I had the grit, Ihad the the I put the effort
towards only having half a pintof ice cream.
And though those things thatthose values and those resources
that you just laid out, thoseare applicable to everything
that's happening in your life.
(14:00):
And so that's what we try to wehighlight.
We ask that question, wehighlight those, those, the
capacity that says that you'realready on the path to eating
less sugar because you were ableto do that, even though you had
the half a pint, you still areon that path.
You and that's again thatmomentum that we're always
trying to elicit, the momentumwe're always trying to bring up
(14:21):
with inside the person.
And the person tells you whatthey are when we ask the
question, you have to askyourself the question.
That's if you want to be yourown best coach.
But you know, when we work withpeople, that's the questions
that we're asking them so thatthey tell us that what they what
the capacity they had.
They know they it's their innerresources, and it gives it it
makes a much more intrinsicconnection to their own capacity
(14:41):
inside themselves.
SPEAKER_00 (14:43):
Yeah, you know, I I've seen people have guilt and
shame and they spiral from it.
Yeah.
Well, you know what?
I'm I'm just not good enough, soforget it.
The goal of trying to avoidsugar.
I'm just gonna give into it andit is what it is, right?
But Glenn, what about if they doeat the full pint of ice cream?
SPEAKER_01 (15:06):
Then what kept you from what kept you from eating
for you just keep playing thegame.
Yeah, what kept you from eatingfrom what kept you from eating
another pint of ice cream?
Well, I you know, I didn't gointo the store and then like
that's uh and you can replace uhice cream with uh wine or beer
or whatever or you know, anyvice you to another binge
watching a TV show or anythingthat is that is not that you
(15:29):
that you that you think is nothelping you get to the person
you want to be.
And and even when you do spiral,I mean sometimes this is hard.
This is why sometimes it's goodto have a coach or or someone
else to call, but when you arespiraling, you know, the the the
you looking at and if you have afriend or someone else that
you're coaching that isspiraling, you know, uh oh
that's that sounds tough.
(15:49):
You want to stop you want to getthem from you want to have
empathy for them, but you wantto get you want that sounds
tough, you know.
How are you managing and copingeven in the in that in spite of
all that?
How are you even managing?
Because then that also asks theperson to realize how that they
do they have the capacity, theyare doing something, they are
(16:09):
adding bringing resilience tothe table, you know, they're
bringing grit to the tablebecause they are managing in
what some way, even with inspite of the storm that you're
in.
How are you even getting up inthe morning?
How are you even talking to me?
Because that that that againshifts to just a little bit of
momentum, and that's all youneed is this shift to a little
bit of momentum, and thoselittle small shifts we keep
adding on, we keep noticing allthe small things that you are
(16:32):
doing, and that those littleshifts continue to add up, and
that's where we keep the uhmomentum moving.
Yeah, so finding the good,finding the good even in some of
the bad of hey, well, even whenit's super bad, you're still
there's still something that'shappening here that's uh that's
keeping you keeping you going,and and it's really just
noticing, it's constantlynoticing those those areas.
SPEAKER_00 (16:56):
Yeah, yeah.
So now I'm thinking about evenwhen we talk about finding the
good, a lot of times folks, whenthey do eat the half pint of ice
cream, they have this negativekind of shame cycle or negative
self-talk, right?
And in the moment, is thatpretty much how you get folks to
start to have that more positivedialogue within their mind for
(17:19):
self-talk, is finding the goodand repeating that to
themselves.
What does that look like?
SPEAKER_01 (17:24):
Yeah, so it's again, it's one the the first step is
just noticing.
That when you notice that you'rein that uh when you're having
that self-talk thought, the notethat's already you've already
are you know 80% of the waythere because you just notice
it.
Once you notice it, then thenyou have that space for an
opportunity.
And you know, uh the question Ijust asked is you know, what
(17:45):
kept you from eating that fullpoint?
So that again shifts you to whatyou did do, what you were able
to do, or how would how did youmanage or cope in that
situation?
But there's also we have eightmagic words that we like to use
that really help with any timeyou have a fixed mindset, a
fixed thing way of thinking,like, oh, I'm not good enough,
(18:05):
I'm a failure, I always messthings up.
Any of those absolutes, when yousay something absolute, is that
in order to have just a littlebit of shift into the ability to
get into a type of thinking thatis uh have possibilities
basically.
(18:26):
That's what we're trying to getinto some possibilities, more
resourceful, right?
Or yeah, refor yeah, or we havesome resources, yeah.
So we have eight magic wordsthat we we like to say to say
they're right now, so far, notyet, and at least so for
example, when you say, Oh, I'mnot I'm I'm horrible at uh
cooking, uh or right now I'm notgood at cooking, or at least I'm
(18:52):
able to make this uh dish, or atleast I'm able to make that, or
I haven't figured out how to dothat yet.
And it just shit open cracks thedoor open for possibility that
allows you your mind to be startto be creative and saying, oh
wait a second, the it's thebrain is gonna find find a way
to solve problems.
So if you just all you have todo is sh just crack the door
(19:13):
open so there's a possibilitythat you're that you can solve
that problem.
And when you just crack thatdoor open, uh it's it's
limitless possibilities thatcould happen.
SPEAKER_00 (19:23):
You know, I uh because I think about you know,
when folks are really in anegative state and they try to
flip it into positive right offthe bat, right?
Why why do you feel like thatapproach doesn't work when they
I mean somebody's in a negativespace and then they try to flip
it into a positive right away?
SPEAKER_01 (19:43):
Because you know you're lying to yourself, you
know you're lying, you're justyou're just saying that because
I don't have any evidence tobelieve it.
You're just you're just doing astatement in order to to to flip
it.
But if I don't believe it, thenyou don't believe it deep down,
then you know you're just lying,lying yourself.
You need evidence, you needevidence that that's what builds
the confidence, and so you needevidence of it.
So what we need to do is tonotice, notice when we are when
(20:07):
when we were able to do it inthe past, uh or when we were
able to do it even when the ourproblem was even a little bit
less of a challenge.
So yeah, we could I could be inconstantly stressed, I'm
constantly stressed.
And then but say, Well, is thereany is there a moment or time
when you were even just a littlebit less stressed?
What did what were you doing andhow were you doing it?
(20:29):
It's the two pieces.
What were you doing and how areyou doing it?
And that gives you the evidencethat that's where you that's
where you're able to say, Oh,okay, wait a second, I did do
this, and that's that's what'sit's much more intrinsic and
more powerful because you havethat evidence rather than just
saying turning a negative into apositive.
You know, we we we know that weyou're smart enough you're
bullshitting yourself.
(20:50):
You need the evidence.
SPEAKER_00 (20:51):
Yeah, you know, this is my first time ever hearing
this.
The the not yet, hey, you know,I'm not good at this yet or
right now.
Uh yeah, because what it does isit's like, hey, I have the
potential to grow though.
SPEAKER_01 (21:07):
Yeah, and you do.
We have so much potential insideof ourselves.
SPEAKER_00 (21:11):
You know, just because I'm not good at this
certain thing right now doesn'tmean a year from now, five years
from now, I can't be excellentat it with Rex.
SPEAKER_01 (21:24):
Yeah, and you don't even necessarily have to be
excellent.
So let's just say if you want ifyou're if you're and that's why
we say we don't, it's not aboutstrengths, it's about the
capacity that we have, that theevidence that we already have,
because the strengths got us towherever we are, and we're
whatever stuck point we have, wethose strengths work really well
to get us to there.
What we're what we're looking atis that we could say, okay, I
(21:44):
want to eat healthy, and that'syou know one of the steps to the
the outcome of the person wewant to be.
Um but I don't have to be a goodcook to eat healthy, right?
So that even in spite of beinguh not a great cook, there I can
still make healthy uh food.
And so the strength doesn't haveto be a great great cook.
You can still make healthy foodeven if you don't have that
(22:06):
strength.
SPEAKER_00 (22:07):
Yeah, you know, here's what I'm realizing
talking to you.
You can find strength anywhere.
Any low point, you can find sometype of strength.
Yeah, you can find some type ofpossibility, strength to to
flip, right?
To have that behavior changethat you talk about.
(22:28):
And so many people struggle withuh change in behaviors and you
mention how emotions canindicate or or they could pretty
much drive behaviors, right?
SPEAKER_01 (22:45):
They could they could drive behaviors and they
can block you from the behaviorof the behavior you want to be.
If it's a negative emotion,you're not gonna go there.
And if if the emotions feelgood, you're gonna continue to
repeat them.
So that's why looking for thatevidence helps you build that.
It's not it's not fake emotion,it's not like the rah-rah, and
that you can do some of that fordopamine, and that's like a
little bit of a hack, but toreally get the sustainable
(23:07):
change, the long-term change,it's beyond habits.
It's it's starting with askingthe question of what do you want
instead of where you're at?
Or or defining what would whatare your best hopes for today?
What are your best hopes forthis week?
You know, we really that's thequestion we ask from every at
every session with with what areyour best hopes for this
(23:28):
session, Dave?
What what would this session, ifwe got to the end of the
session, what would that, howwould we know that it's been
useful for you?
So now we have the directionthat we're gonna go.
And so often we don't have thatdirection.
We we say you get we get the cabdriver pulls up to the cab, uh
the curb, and you get in thecab, and the cab driver says,
All right, all right, Josh, uh,where do you want to go?
(23:48):
Like, well, I don't want to goover there because I'm bad at
cooking, and I don't want to goover there because that person
makes me feel bad, and I don'twant to go over there because I
failed at that, and etc, etc.,etc.
And the cab driver looks aroundand is like, all right, Josh,
but I need to know where to go.
I can't pull away from the curbuntil you tell me where do you
want to go?
And so that's the that's thevery first step is you know what
(24:08):
do I want to where do I want togo?
What would be my best hope forthis day, my journey, this
conversation, and it applieseverywhere.
They're just having the brain isso smart that when you if you
try to say, okay, my goal isthis, and you just have a goal,
my goal is this, then then it'sgonna say, Oh, I can't do it
because of time, money, weather,equipment, family, friends, you
(24:31):
know, all the things that aregonna are gonna block you.
But if I say, Okay, this is whatI what I wear where I want to
go, and then I ask, I ask, whatdifference will that make?
That's the key.
I want this with my goal, but Idon't know what difference is it
gonna make, and what differenceis that going to make?
And and basically you're askingthe question that's gonna get to
that higher self of you that wetalked about at the very
(24:52):
beginning.
It's gonna get to those thosevalues, the key the things that
are most important to you.
And when you and then you we askwe paint that picture in such
vivid detail.
What would you notice you'd bedoing?
What would other people noticeyou be doing?
What would your pet notice yoube doing differently?
You know, the all thesequestions to just paint that
vivid picture because now theall those things that got into
(25:13):
your roadblock way, they don'tthe our our brain is so
creative.
When we paint that vividpicture, it doesn't know the
difference between the past,present, or the future.
So when we paint that vividpicture of that future that we
want to have and what everybodywould notice, we'd be doing, and
and when we have that, the brainsays, Okay, we've already been
there.
I need to figure out how to getthere again.
(25:35):
So all those roadblocks that wewould be putting up, the brain's
the brain's like, there's manypaths to that same river, and
that river is the value, is theperson we want to be, and
there's many different pathsthere.
So if we walk down a path andthere's a big roadblock there,
the brain will figure out oh,there's another path I can take
to get there.
So, for example, if you know mygoal is to be a healthy person,
then then okay, because it'sraining out, it's cold out, or
(25:58):
it's too hot out here in Austin.
You know, the the the there'smany different ways I could do
that.
Okay, well, what else could I dotoday?
That's why when you think aboutthat from this, is this this is
our solution-focused approach,is what we talk about.
It's evidence-based, it's gotthousands of research studies,
hundreds of meta-analysis on it.
And and the reason it leads tolasting sustainable change
versus just trying to do a rigidhabit where you have a trigger
(26:20):
and an anchor and and that typeof thing, is that because it's
so anchored in your values andthe and this person that you
want to be and how you defineit.
And when that is so deeplyingrained into you, like I said,
there's many paths to the sameriver.
So I I can get up and say, okay,well, what can I do today that
makes me healthy?
I can't do that one habit that Iwanted to do, that one morning
(26:44):
routine, strict morning routine.
Then I felt like a failure, youknow, beating myself up.
When I say when I look at it asa practice and that there's many
paths to the same river, now atthe very least, maybe I just
park further away from thegrocery store and I walk, you
know, I walk a little bitfurther.
But then you start again, it'slooking for evidence that I'm
still on that path.
It's not a I fell off the wagonand I I gotta get I gotta get
(27:05):
back on.
No, there's still something youdid today that's still that if
you notice it and you say it toyourself or you write it down
even, you know, it's to continueto look for that evidence
because that's what leads tosustainable behavior change,
because it's the momentum we'reconstantly noticing.
Oh no, wait, I'm still moving inthat that direction, even in the
smallest way.
SPEAKER_00 (27:24):
Man, you know, uh you hit you touched on it really
big, is understanding you knowwho you want to be and what
those values are for you.
And I don't know if a lot offolks have sat down and kind of
took the the the quiet time toto do that, to really understand
what's most important to themand who they actually want to
(27:45):
be.
And then you can access what youcall the higher self, right?
You visualize like who you wantto be, you can see okay, my
higher self in it.
SPEAKER_02 (27:56):
And start to make it.
SPEAKER_00 (27:58):
Yeah, and what difference will it make, right?
And usually what it does is itevokes an emotion, yeah, a
feeling that we're looking toaccess, right?
SPEAKER_01 (28:08):
And that's why we're painting that picture.
We're trying to get thatemotion, we're trying to make it
so that way it's so vivid inyour mind, you know what it
feels like, smells like, tasteslike, and what other people
would be noticing that would bedifferent.
And sometimes these questionsare hard.
And we when you know you saidlots of people never think about
that.
So when we're in these, when ourwhen we're in a coaching session
and we ask that question andsomeone gets says, you know
(28:29):
what, I never thought aboutthat.
That's when we know we're makingprogress.
Um, that's when you know you'remaking progress, was when you
when you say, I never, I neverthought about that.
And that's okay.
And and you know, that'ssomething that's something that
well, and between now and thenext time we meet, you know,
notice when things are goingjust a little bit better for
you, or notice when you aremoving in your in a way that
that seems right for you.
(28:50):
And that starts to get those arethe bread clums, those are the
clues to what those what thatwould be, what what that
difference will make for you,what what your direction is
going to be, what your valuesare.
You know some sometimes there'sa tendency for value creation.
You go down a there's an app,you can do it, you can check off
all the values.
Of course I want to have allthose values, they're all great
values, you're right.
(29:10):
But you know what that's that'sdoesn't feel authentic again.
It's just like switching anegative to a positive, just
picking up 10 values off of asheet of paper.
That's not really what isimportant to me.
And values change over alifetime.
So, you know, you you know, whenyou're younger, maybe maybe
definitely when you're younger,maybe you need you need to make
a living.
And you know, you that's somoney is an important value, but
(29:32):
what difference will that moneymake for you?
You know, and that's where youstart to get to that higher
stuff.
Well, what will that money I'llbe able to uh be so secure?
I'll be able to take care of myfamily.
What difference will that thatmake?
Well, then you know, I you knowI'll have a lot of love.
You usually get to love and joyand happiness, and the more you
the more you have the thedifference, keep asking that
difference question.
You usually get to those pieces,but you know, this is it's it's
(29:54):
a journey.
It's I like to do annual reviewsas end of the year coming up.
It's also an it's that's a goodtime to continue to look at your
look at these values and whatdifference they're gonna make
when you do those goals becauseagain, it changes over a
lifetime, and you're just you'retrying to set the direction of
the trying to make decisionseasier you're trying to set set
the direction of of your lifeand just have a little bit more
(30:15):
just navigating this big cargoship of a of of your of your
life and think oh man i'm gonnamove it over this way a little
bit i'm gonna move it over thisway because it doesn't change on
a dime you know you gotta youknow slowly move it this way and
keep keep noticing that when thewhen the if we if it was an old
ship with a wheel on it you knowevery time it keeps moving in
this way we gotta keep you knowlet's keep moving it this way
let's keep moving it towards theperson we want to be yeah you
(30:37):
talk about momentum too right somuch so yeah and so many times
where I've been consistent atsomething and then maybe I fall
off the wagon and then I havethis shame this guilt of these
certain things and we talk aboutthe emotion of it blocking you
or helping you get pastsomething and hearing you talk
(31:00):
it so many times so many so manytimes where I would have been
able to keep the momentum goinghad I just seen that oh yeah I
fell off the wagon but here'ssome good things right and well
what yeah what kept you fromfalling off the wagon even
further or or or what am I stilldoing what am I still doing
(31:21):
that's still moving me in thedirection of my of the person I
want to be that goal that I wantto achieve so yeah okay so I'm
gonna marathon training so Imaybe I didn't go run today but
okay well what did I do?
I hydrated well you know I I I II tried to fuel myself well so
okay wait okay I'm not I'm notfully off the of the program I'm
still doing other things thatare still moving me in that
(31:41):
direction just noticing thosebecause it keeps that momentum
going and it's so much easier toget back on the wagon or get up
next day and and do the program.
SPEAKER_00 (31:48):
That's so good.
That's so good.
And then behavior change rightis is you know understanding
those values and the differenceit will make yeah right with
that behavior change to createlong lasting success.
That's so good to talk to me andand here you you are you know
here you are training for amarathon right but also too I
(32:09):
think a lot of folks need thesleep in recovery right oh yeah
it's so important yeah highperformers you know the
importance of getting real restreal rest yeah yeah what can we
do that yeah you made a reallygood you got a really good
statement there is rest rest andrecovery and so when you when
(32:32):
you shift the outcome to restand recovery that takes away any
stress you might have fromsleep.
SPEAKER_01 (32:40):
So the biggest sleep problem is people wake up in the
middle of the night or they havetrouble falling asleep at night
because of of of all the thingsthat are happening during the
day then we start to itreinforces itself you know oh I
can't fall asleep I can't fallasleep I need to I need to get I
need to get the I need to get tosleep I need my seven eight
hours whatever I'm should bedoing all the shoulds um those
(33:03):
are always the a blocker or theshoulds and or I wake up in the
middle of night same thingstarts ruminating about oh I
gotta get this done and I'm notgonna get my seven eight hours
I'm not gonna be able to do mywhat I need to do tomorrow I'll
be tired and when you shift itfrom rest and recovery there's
now there's many paths to thatsame river and it's not just
(33:23):
sleep.
So again a traditional approachwould say all right if if you
can't sleep you want to get outof bed because you don't want to
associate not being able tosleep with being in that bed
because that's a that's acognitive association that's
going to uh then continue toperpetuate yourself and that is
valid and it has tons ofcognitive behavior research
(33:44):
behind it.
At the same time there's anotherapproach that I really like to
utilize which is it's just it'sacceptance comes from acceptance
commitment therapy is to sayokay well that's okay I'm it's
okay I'm not getting I'm notable to sleep at least again at
least one of the magic words atleast at least I'm getting rest
(34:07):
all right at least I'm gettingrest and that's what this is
about okay um I I'm still mybody's still recovering you know
I'm I'm I'm not bringing in alot more inputs into my brain
I'm let's just let's breathe youknow let's just stay calm let's
calm the nervous system let'swhat can we do to rest and you
start coming up with differentyou know you can do all this is
(34:27):
breathing work breath work youknow there's meditation there's
just laying there and that'sstill getting rest and once you
say okay once you oftentimeswhen you say that's okay I'm
getting it calms the nervoussystem down enough to be like oh
and then you then you fall fallasleep because you've taken away
that anxiousness that's thatthat angst that goes around with
(34:50):
not getting those six or sevenhours of sleep or oh you know uh
I'm not gonna get the sevenhours sleep that that's okay
tomorrow I'll be tired and I'llget a good night's sleep.
You know you're not gonna yeahyou might not perform at 100%
but not every day has to be atuh the the perfect 100% I read
something where you're like ifyou're if you're if you're
running at 70% and you give 70%that's 100%.
(35:15):
So I literally love that one.
So yeah so it's it's again it'slike being framing it around
rest and recovery and what can Ido to rest and recover and not
get so hung up on that seveneight hours of sleep.
Man yeah just a common theme isjust not beating yourself up
right it's not beating yourselfup and just you know so many
(35:39):
times you know you can't go tosleep you keep tossing and
turning you get more annoyed andyou get more agitated right as
opposed to just accepting heywell at least I'm getting rest
at least I'm getting rest yeahat least I'm getting rest and
what can I do to get rest howokay now okay in spite of me not
thinking I was falling asleephow am I managing and able to do
this what can I do to to get mymy rest and recovery all right
(36:03):
well I can I'm I'm laying in bedthat's that's fantastic you know
I'm not bringing any morestimulus into my brain you know
just gonna breathe and I want toput my music on that's that's
great too as well don't get tooalso people get so caught up on
looking at the screens theresearch is was that was
propagated around the the bluelight on the screen there's so
little blue light that comes outof our computers and our our
(36:24):
phones that it that's notturning on any sensors in your
brain it's it's really aboutwhat content that you're putting
into your if you're so if youlike to watch your Netflix show
right before you go to bed youknow watch it.
If you like to enjoy readingsomething that's funny memes on
the on your Instagram that'sfine too as well.
But if it's if it's agitatingyou and getting you upset even
there's they did research evenwith college students who play
(36:45):
violent video games before bedslept great didn't it didn't
have any huge impact on theability to fall asleep because
for them it's just fun.
It wasn't it's not likesomething that it for me it
probably get me all anxious onit but for for them it was just
something fun that was relaxingfor them to decompress for the
day.
So even though it had the brightscreen and the machine gun war
(37:06):
it was it was a relaxingactivity.
So if it's a relaxing activityfor you then enjoy it.
SPEAKER_00 (37:11):
Yeah yeah and then talk to me about stress right
because I do feel like yeah youtalk about getting agitated or
stress right yeah and I feellike a lot of folks either they
have certain habits that getthem more agitated or create
stress or we talk about kind ofall these different things about
(37:33):
beating yourself up that cancause some stress as well but
you know I've heard that stresslives in the body right and you
know we can we can release itright and and how have you found
folks managing stress and it isit should it be managed should
it be released what what's yourapproach to to stress yeah so
(37:56):
again you're getting into thecab and you say I don't want to
be stressed okay great but whatdo you want to be instead you so
describe just name what you wantto be you know I want to be
focused or I want to be calm oryou know it could be different
for different people so you haveto describe what that instead is
where do you want to go and nowokay once we know where we want
(38:18):
to go now there's different waysto get there.
SPEAKER_01 (38:20):
What can we what can what can I do?
What's something I've done inthe past that has helped me get
to that you know some people maynot want to be super calm they
want to be you know locked infocused and that they're using
that stress as that a way to ohokay then maybe it's maybe it's
talking about knowing thatstress is also a focusing tool
and it's a performance tool andjust remind yourself okay this
(38:41):
helps me focus this helps meperform or I want to be calm
okay and then there's what whathave I I can give you
prescription to say oh do thisbreath work do that do that da
da but that might not work foryou when we when we ask these
questions okay what do you wantinstead what does that look like
and then where in the in thepast have you done that where
that have have you been calm orif that's the destination and
(39:05):
people come up with some of themost interesting crazy things
that I would never have come upwith that it was in their life
and that's really what it'simportant is what do you what is
it for you?
What does it look like for you?
Because when I tell you what todo what to do then you're like
oh that was Glenn's idea and itdidn't work for me.
I don't believe it but when Iwhen I ask you to come up with
like two or three things thatget you to that state of calm or
(39:26):
performance then now you haveevidence in the that you've done
this in the past and that'swhere you lean on is the those
things and you can experimentwith things that other people
say to try but you know it'sreally looking for evidence for
where you've already managed gotto the place you want to be
whether it's you know somepeople like to be like jacked up
and focused on their for theperformance you know we know
from being athletes you know youwant to have a level of stress
(39:49):
for a performance yeah uh beforea game you want it you you want
to feel a little bit of that.
That's when you know hey I'm I'mat the top of my game today if I
feel too relaxed then I'm alittle nervous.
Yeah yeah yeah it that's I thinkhaving a little bit of uh of
stress it'll help you lock inright it'll help you prepare
(40:10):
help you focus it's alldepending on how you see it
right do you see it and it'schronic if it's chronic that's
where the the problem comes inbecause it then leads to
inflammation and uh uh changebut if it's you you can use it
to your advantage it helps youdrop lock into flow states you
know the same neurochemical uhsignature that you would have
for getting into a flow state soyou want to you you want to use
(40:31):
it so what when in the past haveI used it in a in a productive
way or if that's my if I have aperformance goal if my goal is
where do I want the cab driverto go to take me to calm well
when have I done what have Idone in the past that has helped
me calm maybe that's maybe Ilistened to some specific kind
of music that I listened to whenI was in high school or college
that I really you know calms methen that's gonna be specific to
(40:53):
just me and so it's askingyourself those those questions
and looking for evidence of whenyou when you have been the
destination you want to go.
Yeah you earlier you talkedabout us being a lab or our own
experiment talk to us aboutstamina stamina lab what made
you create that the you know thename of it and and stamina I
(41:17):
think a lot of folks they canstruggle with the stamina to to
keep going right yeah becauseyou know things like life can
get in the way right lifechallenges life struggles the
ability to stay consistent atthe boring things right the
things that aren't exciting youknow or just hey just just
(41:38):
falling off the wagon forwhatever reason right when you
think about stamina what whatcomes to mind for you and why
stamina lab how did that cometogether yeah so it's the it's
the energy the the resiliencethat you want to bring to bear
and and and it's and it's thiswe call it we say the stamina of
(41:58):
a lifetime because you know wewant to have that stamina to be
able to have that energy thatresilience that grit that the
health for in a the an entirelifetime so that way we can do
the things we want to do in inour life the stuff that that
makes a difference for us and sothat's what the stamina is in
(42:21):
the lab is you know how weexperiment to do that and then
we are all individuals in thatwe're trying to experiment with
how we can get stamina for alifetime and we and we struggle
I like I said the falling offthe wagon is you you there's you
you could have fallen what whatkept you from falling further
you know it's always there'salways resilience that you're
bringing and what we're tryingto do in this lab is we're
(42:43):
trying to notice when we aredoing that and and what we did
and how we did it.
And it's constantly noticingbecause we're we're just trying
to continue to look for momentumthe fact that people are
listening to this podcast thisis this is this is this is
evidence that they are alreadyon the path to change and being
the person that they want to bebecause they're listening to
this podcast especially theylisten all this way to the this
(43:05):
part of the the episode they youknow that's a huge evidence that
they're on on the path to uhbeing the person that they they
want to be so it's thatconstantly noticing that where
you where you're bringing thatresilience that stamp that
energy uh the grit to to bearyeah constantly understanding
the good the good that you aredoing and not focusing on the
bad because it's so easy for usto focus on negative it's almost
(43:28):
you know I've heard like heythese negative thoughts negative
things creep up almostautomatically how weeds would
grow right totally it was we'reevolutionarily designed to look
out for the lion to attack us soyes we have a negativity bias
it's constantly going to be ondoing that and we like to say
that the you are the sky you arethe the your values the person
you are you are the sky and youryour emotions your feelings
(43:51):
these are the clouds the windthe the weather that's that's
coming by sometimes it's clearskies and sometimes you'll
you'll feel tired or anxious butthat's that's just the weather
it's gonna pass at at one pointand so it's it's good to ground
yourself in the fact you're thesky yeah yeah and and
understanding that it's it's notgonna be perfect right yeah it's
(44:13):
gonna be different some days andand and you you know you might
not be able to controleverything definitely because it
could be a big storm happeningright but but but at the but uh
to ground yourself on the valuesthat you are the person that you
that you're still trying to beand even in spite of this
thunderstorm what's evidence ofthat sows me that I'm still that
(44:36):
sky look you're constantlylooking for like just a little
opening of where that sky isyeah yeah man this is so good
this is so so many new conceptsthat I'm hearing right and I
just want to just share thatwith you of how uh you know I've
read a lot of books done a lotof podcasts listened to a lot of
(44:56):
podcasts these are some newconcepts that I know will
definitely help me out and Iknow they help a lot of other
folks as well of just man havinggrace with yourself and
especially you know you know menuh former athletes a lot of our
the the way we were you knowloved approved of validated for
(45:20):
was through our performance yeahand how good we did and so you
automatically look at thenegative and you are
automatically hard on yourselffor certain things and being
able to have some of thosephrases like hey I'm not good
right now or not yet or well atleast I did this right these are
(45:42):
powerful statements that cankeep the momentum going and give
you confidence to keep going asopposed to the other direction
that that shame cycle and uh I Ijust want to share how powerful
it is you know some of thesetools and techniques that you
have it's it's really reallyunique.
Thanks I'm glad it resonates andit it resonates with with me you
(46:05):
know again as a former divisionone athlete as well to know that
when I bring these types ofquestions to my bear to myself
it really just shifts how youknow training is hard when
you're when you're you know anathlete is training is hard so
and that's what the kind ofmindset we're trying to be bring
to bear to you know being anentrepreneur or or or you know
(46:27):
the work we're work you'retrying to do the the person you
want to be trying to be thathave that practice daily
practice is that to sustain thatit's you know it's hard to get
up and push every day push everyday when you're trying to trying
to be the best so really lookingat those moments are so
important for this to be uh notto be a somewhat of enjoyable
(46:50):
experience it's not just it'sjust not the it's just not the
the the win you want you want tohave the you want the process to
be enjoyable too as well.
Yeah and and even when you lookat yourself as a lab or as an
experiment you kind of take astep back from yourself to some
degree and and you're able toobserve yourself more right yeah
that's a great point yeah to todo that because you know that
(47:13):
gives you perspective andsometimes like when we ask these
questions it's it's hard to getanswer these questions to
yourself and that's why wesometimes we say you know what
what would what would yourspouse notice what would your
parents notice your loved onesyour colleagues when you when
you start to change pull theframe out it allows you to be a
little more objective objectiveon uh who you want to be what
you want to do or like I saideven what your pet would notice
(47:36):
about you because again it justchanges that lens to pull
yourself out pull it out of yourown head a little bit right 100%
Glenn what where can people findyou learn a little bit more
about your journey and then tellfolks a little bit about you
know what you have going on withwith Stamina Lab and the work
that you do.
Yeah sure um you can find me onyou know Twitter or uh Instagram
(47:58):
at Glenn Lubert and you know orat staminalab.io is where our
website is staminalab.io thoseeight magic words we talked
about those you can download awhole PDF about how to utilize
those better and sign up for ourinside stamina lab newsletter we
get pushed publish out everyweek all these great
conversations and questions thatyou want to ask yourself but
(48:21):
just constantly asking yourselfthese questions and practicing
answer asking yourself thesequestions it's a it's a mindset
we had one of our clients saythis is like a 180 degree
mindset and he he was a verysuccessful entrepreneur and sold
his company made a lot of moneyand but and he's like you know I
felt like I've been on defensemy whole life and now that I
have these questions I now feellike I'm I'm on offense finally
(48:43):
and so if you sign up you knowsign up for the newsletter you
get that we we we have a YouTubepage that we we publish out push
out videos every uh week or sothat again talk about we just
take the lens and we put it ondifferent ideas.
Uh we have we have a quest everymonth that you can sign up for
like right now we're doing wejust finished the self-talk
mastery quest we have settingbound user in the holiday quest
(49:03):
we're doing annual review youknow resilience quests those
type of things and so it's justtaking the lens of the solution
evidence based solution focusedapproach and put it on different
topics so then we can start toask these questions in different
ways and then you start to likeoh I started how that mindset
shift yeah 100% yeah man playingon offense right yeah man it
feels a lot better it feels alot better but no I make sure I
(49:27):
put all that information in thefootnotes Glenn you know
appreciate that man like I saidyou you added a ton of value a
lot of new concepts so Iappreciate you coming on the
show.
SPEAKER_00 (49:36):
Oh thanks John for having me yeah 100% 100%
In this episode, we dive into how small wins, clear
values, and kinder self-talkbuild stamina for a lifetime.
Today's guest is Glenn Lubert,co-founder and CEO of Stamina
Lab, a health tech companyhelping people create lasting
well-being, not throughwillpower, hacks, or habits, but
(00:27):
by building on the innerresources and skills they
already have.
Instead of fixing what's wrong,Glenn shows us how to find
capacity, collect evidence, andbuild real momentum, seeing life
as a practice and not aperformance.
There's definitely some newconcepts that I got out of this
(00:47):
conversation with Glenn.
And I'll definitely take some ofthese concepts and implement
them in my own life.
And I can't wait for you tolisten to this show and do the
same.
So you being a part of thiscommunity, would love for you to
share this with your innercircle folks who you feel like
would benefit from listening tothis episode.
And for yourself, hit the followbutton on any platform that
(01:11):
you're listening to this podcastso that you don't miss out on
any other shows moving forward.
Hope you enjoy the show.
We talk about stamina, we talkabout energy, and right away,
Glenn, I see you got a ton ofenergy.
And so I I really I'm I'm veryinterested in hearing kind of
who you are and how you spendyour time today.
SPEAKER_01 (01:33):
Yeah.
Well, thank you for having me,Josh.
I'm really excited to be on theshow.
This is you know, this issomething I'm really passionate
about to talk about this thework we do at Stamina Lab.
And really, you know, what my myjourney to uh my my day of you
know is is all about you knowhow to you know look you know
how to express the the joy of ofbeing able to have change in
(01:56):
your life and and reallyunderstand that you already have
the capacity in you and you'realready on the path to the
change you want to have in yourlife.
And I keep I remind myself thatevery day because we all have
highs and lows, and and even ifyou're an expert in the in it
like I am, you know, it's stillit's the practice.
And I think that's what what weI like to think about in the way
(02:17):
I frame it my day is around it'sthe practice.
It's not never perfect, it'sjust the practice.
And some days, you know, we wedo better, some days we don't,
some days you know, we're we'repeaking for our performance,
some days you know we're we'retrudging through, but it it's
the practice of of noticingwhere we are already on that uh
path to change.
So my my days, my days are youknow, my my days are uh begin my
(02:39):
mornings, you know, usually withyou know a connection with
myself, you know, how I how am Idoing physically, how am I doing
emotionally, what's my mindsetlike, you know, where am I at
spiritually or with you knowwith my higher self, and and and
then you know, and then startstart the day out with some uh
stretching exercises, um, or ifI have a long run day for
(02:59):
training, I'll I'll be out inthe morning right away for that.
But yeah, then get then gettingon on with the day with that
mind.
It's really about that settingthat mindset though for the day,
I think, and then keepingreminding yourself about it.
SPEAKER_00 (03:10):
Yeah, yeah, you definitely gotta get up early
out there in Austin to get thatlong run in, right?
But you talk about what and Iguess we can start here is
connecting with yourself andyour higher self and spending
some time alone.
What is that?
Is that through meditation?
Is that breath work?
(03:31):
Is that prayer?
What does that look like foryou?
SPEAKER_01 (03:34):
For me, yeah, the it's a it's before I get out of
bed.
It is a moment before I get outof bed.
You know, we get with that alarmgoes off, and you know, it's
like, okay, let's jump up andget out of bed.
But I I don't I don't do that.
You know, it's it's it's atwofold thing.
It satisfies the I'm not readyto get out of bed moment, but it
also is really important part ofthe day is is to to frame that
(03:54):
to you know go do a body scan ofmy body, you know, how am I
feeling physically?
I'm training for a marathonright now, so my legs are always
tired.
So, you know, I'm just but justnoticing that, just noticing it,
you know, saying, okay, my legsare a little tired here, or you
know, I'm a little sore overhere, and just noticing that
that body.
And then I ask myself, where amI?
Where am I at emotionally?
(04:15):
And just checking in, checkingin with yourself.
It's a it's an opportunity tonotice at the very least.
At the best, is to recalibrateand say, Oh, I noticed that I'm
feeling this way, and what do Iwant to feel instead?
And so it's that gives thatopportunity for that.
And you know, what's my what'smy mindset?
I try to re keep my keep, I havea mindset that I try to tell
(04:38):
myself every every day.
You know, it's that athleticmindset, is that entrepreneurial
mindset?
You know, what does that uh meanto me?
And just to reset that, evenit's the same thing I say every
day.
It's you know, just to say, oh,wait, this is our this is what
we're setting ourselves up forfor the day.
And then, you know, where am Iat, you know, with my higher
self, you know, and that'sthat's just you know, really
(04:59):
talking to myself about my corevalues.
You know, so sometimes I reachout to my mind's one of my my
father passed away, or mygrandmother, my grandfather
passed away.
You know, I like to imagine thatthey're up there guiding.
So that just is just having aconversation with the higher
self, who's the best person Iwant to be.
I want to, you know, I I've Ialways viewed as that someone's
(05:22):
uh look looking down on you.
So like, okay, I gotta make sureI'm doing my best jobs uh since
they're paying attention.
Um so that's kind of the or justchecking in with myself, like
you know, how do I, you know,how do I want to be today?
What am I what do I want to whatdo what values do I want to come
show up as with for myself, formy people around me, the people
I love, my colleagues.
Yeah, so it could be that thatspiritual self with with the
(05:46):
people in my life, or it couldjust be, you know, how do I want
to show up with the values thatare important to me?
And I think those the values oror that conversation it is
that's the higher self part ofit.
SPEAKER_00 (05:58):
Yeah, 100%.
So it sounds like you you primeyour day physically, mentally,
spiritually, yeah, emotionally,priming your day.
And so you are pretty muchyou're anchoring yourself for
the day.
You are more you're taking moreof a proactive approach to your
(06:18):
day as opposed to a reactiverepo repro uh approach, right?
You're not just jumping out ofbed and whatever comes your way,
you try to figure it out.
It sounds like you are reallypriming and anchoring yourself
to start the day.
SPEAKER_01 (06:34):
Yeah, and it doesn't have to be a long time.
I don't sometimes sometimes it'ssometimes it's longer because
depending on my how my bodyfeels, or I you know that type
of thing.
Sometimes it's longer.
Sometimes I wanna, you know, ifyou're in an emotional storm of
something in your life, or forme, if I'm in an emotional storm
of something in my life, thenmaybe that takes a little bit
longer, you know, processingsomething that's tougher.
Or some days, you know, somedays I wake up and I gotta be
(06:56):
out the door for that long runin like two minutes.
Maybe maybe it's cut real short,or or maybe I miss it a day, you
know.
And that's that's the thingabout doing these be doing
behaviors that not as habits,but as a direction you want to
go, is that you you don't beatyourself up for the missing a
day or not doing it the uh atthe best possible every time.
(07:17):
It's just it's the progressionthat you're making.
And the alignment will, if Imiss a day, it's okay.
You know, I'll be able to alignmyself the next day, or I can
align myself later in the laterin the day as well.
So that's I think that's animportant part of this of the
approach that we talk about atStamina Lab and we we work with
is to as is it's not aboutperfection, you know, it's
(07:40):
continuing that momentum, it'sall about momentum.
SPEAKER_00 (07:43):
Yeah, you know, uh you talk about body scanning,
and I I you know I I haven'tdone much of that, and I haven't
even heard much of that since Iwas an athlete, right, in
college.
Before certain games, I wouldbody scan, okay, how do my legs
feel today?
How does my body feel?
And that will kind of help menavigate my approach to the
(08:05):
game, okay.
I might have to play a littlebit differently because my legs
aren't there, right?
Or, you know, my ankle hurts, orwhatever the case may be, right?
We do these body scans, and thenyou talk about practice, right?
And I'm thinking about it.
I know you were an athlete,right?
Division one at uh bowlinggreen, right?
SPEAKER_01 (08:24):
Yeah, bowling green state university, yeah.
SPEAKER_00 (08:26):
Yep, those falcons.
And you talk about practice, andyou know, uh, practice was low
low states to some degree,depending on where you were on
the team or whatever the casemay be, but you got an
opportunity to try things,right?
Hey, let me try something out,let me do something different,
let me try to do things that Iwouldn't normally do so that in
(08:51):
the game I can have moreconfidence there.
And you talk about how youapproach every day as a
practice.
Yeah, you kind of take thepressure off yourself to some
degree, right?
And you give yourself theability to kind of try things to
get out of your comfort zone andtake the pressure off.
Talk about that approachingevery day as a practice, right?
SPEAKER_01 (09:14):
Yeah.
You know what our what we haveto say uh stamina lab is that
you are your own lab, you areyour own experiment, and you are
your own best coach.
And I think those threestatements sum up that
philosophy of practice, youknow, just to experiment with
things, like you said, it'sabout building that confidence
and building that momentum thatkeeps you moving forward.
(09:35):
That, oh, I do have evidence, Ican look for evidence in my life
that I do have the capacity todo this, that I do have the
resilience to do this, and thatwhen you when you view it as
that practice, and the game isthe game of life, you know.
So we're we're we're performingthe game, we're getting ready
for the game.
And yeah, I think that's reallywhere it comes down to is you
(09:58):
know, where you know, where canI experiment for today?
What can I what can I try?
And there's no failure again.
There's just experiment and whatcan and what can I what did I
notice when I did that?
What can I learn from that?
Yeah, and and those are thethat's that that's the practice
that I that I put into play.
SPEAKER_00 (10:18):
Yeah, I love that.
I am my own experiment in my ownin my own lab, right?
SPEAKER_01 (10:24):
Yeah.
SPEAKER_00 (10:25):
But it and you also talk about not getting into the
habit of fixing yourself either,right?
So I guess what is the the theapproach to that if you are
experimenting with yourself,you're looking to grow yourself,
but not getting in the mindsetof I ain't I need fixing, you
(10:46):
know.
SPEAKER_01 (10:47):
Yeah, it it's it's noticing.
It's all first of all, it's thenoticing, and then it's about
the question you ask yourself.
So when we think that we'retrying to fix a problem, we go
to a root cause analysis of theproblem.
And this is really kind of makesa lot of sense.
Okay, let's figure out what theproblem is, and then if it's and
if it's and we can replace thatwith something else that might
(11:07):
be more productive.
So, an example I like to say issay, um, let's say we're trying
to eat less sugar, we're alltrying to eat less sugar.
That's uh is ingrained in ourclosure.
So, so you know, in between asession, we had a client come
and say, Oh, you know, I had ahalf a pint of ice cream this
(11:29):
week, just complete failure, andthey're beating themselves up.
That's the first part of doingthat when you when you do that,
then you do that root causeanalysis.
You're beating yourself upbecause you weren't perfect in
the way you wanted to do it.
Again, it's a practice.
So first you're beating yourselfup.
So that's negative emotionscreate behaviors.
And so if you have a negativeemotion, you're not gonna it's
(11:50):
putting up a wall for you tocreate the beh the behavior you
want to have or the outcome youwant to have.
And so the normal approach wouldbe to say, What's the what's the
root causality?
Why do we do this?
Why did you have that half apint of ice cream?
The next time that happens, ifwe can identify what that
trigger is, the next time thathappens, let's replace it with
(12:10):
something else.
All right, seems logical, okay?
But that's a whack-a-moleapproach because you're like,
okay, well, then there's gonnabe another stressor, there's
gonna be another stressor, and Igotta find a replacement for
every one of those stressers,stressors.
And then when I ask, why did youdo that?
Now I gotta go back to the wholereason why I had that half half
a pint of ice cream.
Now I gotta relive that painfulmoment that caused me that to do
(12:31):
that half a pint of ice cream.
And really it doesn't matterbecause what the question you
want to ask yourself, andinstead of trying to do that
root cause analysis, thequestion you want to ask
yourself is what kept you fromeating that full pint of ice
cream?
What kept you from eating thefull pint of ice cream?
And that change that's that's abig shift there because now
instead of us trying to analyzewhy you had that, why did you do
(12:54):
that bad thing?
Why did you do that?
And let's figure that out andlet's relive the problem that
happened again.
Now I say, Well, what kept youfrom eating that full pint of
ice cream?
Now, now you're asking yourselfabout the resources and the
capacity that you brought to thetable to prevent you from eating
that full pint of ice cream.
You're like, Well, I didn't eatthe full pint of ice cream
because you know I'm trying tocut down a sugar.
I realized, you know, that I hada half point.
(13:16):
I'm like, oh, wait a second, Iwant to shut this down.
And so now I, you know, I say,What else?
What else?
What else?
Now have you you've left offfour, five, six things that you
did that that you brought tobear in that moment to keep
yourself from eating a full pintof ice cream.
So now instead of beatingyourself up, you come, you look
at this thing, like, wait asecond, I did something here.
I only ate half the pint of icecream.
(13:39):
And now the next time somestressor happens, it doesn't
matter what the stressor is.
I don't need to replace that onetrigger.
Now any trigger that comes up,hey, wait a second, I had the
resilience, I had the grit, Ihad the the I put the effort
towards only having half a pintof ice cream.
And though those things thatthose values and those resources
that you just laid out, thoseare applicable to everything
that's happening in your life.
(14:00):
And so that's what we try to wehighlight.
We ask that question, wehighlight those, those, the
capacity that says that you'realready on the path to eating
less sugar because you were ableto do that, even though you had
the half a pint, you still areon that path.
You and that's again thatmomentum that we're always
trying to elicit, the momentumwe're always trying to bring up
(14:21):
with inside the person.
And the person tells you whatthey are when we ask the
question, you have to askyourself the question.
That's if you want to be yourown best coach.
But you know, when we work withpeople, that's the questions
that we're asking them so thatthey tell us that what they what
the capacity they had.
They know they it's their innerresources, and it gives it it
makes a much more intrinsicconnection to their own capacity
(14:41):
inside themselves.
SPEAKER_00 (14:43):
Yeah, you know, I I've seen people have guilt and
shame and they spiral from it.
Yeah.
Well, you know what?
I'm I'm just not good enough, soforget it.
The goal of trying to avoidsugar.
I'm just gonna give into it andit is what it is, right?
But Glenn, what about if they doeat the full pint of ice cream?
SPEAKER_01 (15:06):
Then what kept you from what kept you from eating
for you just keep playing thegame.
Yeah, what kept you from eatingfrom what kept you from eating
another pint of ice cream?
Well, I you know, I didn't gointo the store and then like
that's uh and you can replace uhice cream with uh wine or beer
or whatever or you know, anyvice you to another binge
watching a TV show or anythingthat is that is not that you
(15:29):
that you that you think is nothelping you get to the person
you want to be.
And and even when you do spiral,I mean sometimes this is hard.
This is why sometimes it's goodto have a coach or or someone
else to call, but when you arespiraling, you know, the the the
you looking at and if you have afriend or someone else that
you're coaching that isspiraling, you know, uh oh
that's that sounds tough.
(15:49):
You want to stop you want to getthem from you want to have
empathy for them, but you wantto get you want that sounds
tough, you know.
How are you managing and copingeven in the in that in spite of
all that?
How are you even managing?
Because then that also asks theperson to realize how that they
do they have the capacity, theyare doing something, they are
(16:09):
adding bringing resilience tothe table, you know, they're
bringing grit to the tablebecause they are managing in
what some way, even with inspite of the storm that you're
in.
How are you even getting up inthe morning?
How are you even talking to me?
Because that that that againshifts to just a little bit of
momentum, and that's all youneed is this shift to a little
bit of momentum, and thoselittle small shifts we keep
adding on, we keep noticing allthe small things that you are
(16:32):
doing, and that those littleshifts continue to add up, and
that's where we keep the uhmomentum moving.
Yeah, so finding the good,finding the good even in some of
the bad of hey, well, even whenit's super bad, you're still
there's still something that'shappening here that's uh that's
keeping you keeping you going,and and it's really just
noticing, it's constantlynoticing those those areas.
SPEAKER_00 (16:56):
Yeah, yeah.
So now I'm thinking about evenwhen we talk about finding the
good, a lot of times folks, whenthey do eat the half pint of ice
cream, they have this negativekind of shame cycle or negative
self-talk, right?
And in the moment, is thatpretty much how you get folks to
start to have that more positivedialogue within their mind for
(17:19):
self-talk, is finding the goodand repeating that to
themselves.
What does that look like?
SPEAKER_01 (17:24):
Yeah, so it's again, it's one the the first step is
just noticing.
That when you notice that you'rein that uh when you're having
that self-talk thought, the notethat's already you've already
are you know 80% of the waythere because you just notice
it.
Once you notice it, then thenyou have that space for an
opportunity.
And you know, uh the question Ijust asked is you know, what
(17:45):
kept you from eating that fullpoint?
So that again shifts you to whatyou did do, what you were able
to do, or how would how did youmanage or cope in that
situation?
But there's also we have eightmagic words that we like to use
that really help with any timeyou have a fixed mindset, a
fixed thing way of thinking,like, oh, I'm not good enough,
(18:05):
I'm a failure, I always messthings up.
Any of those absolutes, when yousay something absolute, is that
in order to have just a littlebit of shift into the ability to
get into a type of thinking thatis uh have possibilities
basically.
(18:26):
That's what we're trying to getinto some possibilities, more
resourceful, right?
Or yeah, refor yeah, or we havesome resources, yeah.
So we have eight magic wordsthat we we like to say to say
they're right now, so far, notyet, and at least so for
example, when you say, Oh, I'mnot I'm I'm horrible at uh
cooking, uh or right now I'm notgood at cooking, or at least I'm
(18:52):
able to make this uh dish, or atleast I'm able to make that, or
I haven't figured out how to dothat yet.
And it just shit open cracks thedoor open for possibility that
allows you your mind to be startto be creative and saying, oh
wait a second, the it's thebrain is gonna find find a way
to solve problems.
So if you just all you have todo is sh just crack the door
(19:13):
open so there's a possibilitythat you're that you can solve
that problem.
And when you just crack thatdoor open, uh it's it's
limitless possibilities thatcould happen.
SPEAKER_00 (19:23):
You know, I uh because I think about you know,
when folks are really in anegative state and they try to
flip it into positive right offthe bat, right?
Why why do you feel like thatapproach doesn't work when they
I mean somebody's in a negativespace and then they try to flip
it into a positive right away?
SPEAKER_01 (19:43):
Because you know you're lying to yourself, you
know you're lying, you're justyou're just saying that because
I don't have any evidence tobelieve it.
You're just you're just doing astatement in order to to to flip
it.
But if I don't believe it, thenyou don't believe it deep down,
then you know you're just lying,lying yourself.
You need evidence, you needevidence that that's what builds
the confidence, and so you needevidence of it.
So what we need to do is tonotice, notice when we are when
(20:07):
when we were able to do it inthe past, uh or when we were
able to do it even when the ourproblem was even a little bit
less of a challenge.
So yeah, we could I could be inconstantly stressed, I'm
constantly stressed.
And then but say, Well, is thereany is there a moment or time
when you were even just a littlebit less stressed?
What did what were you doing andhow were you doing it?
(20:29):
It's the two pieces.
What were you doing and how areyou doing it?
And that gives you the evidencethat that's where you that's
where you're able to say, Oh,okay, wait a second, I did do
this, and that's that's what'sit's much more intrinsic and
more powerful because you havethat evidence rather than just
saying turning a negative into apositive.
You know, we we we know that weyou're smart enough you're
bullshitting yourself.
(20:50):
You need the evidence.
SPEAKER_00 (20:51):
Yeah, you know, this is my first time ever hearing
this.
The the not yet, hey, you know,I'm not good at this yet or
right now.
Uh yeah, because what it does isit's like, hey, I have the
potential to grow though.
SPEAKER_01 (21:07):
Yeah, and you do.
We have so much potential insideof ourselves.
SPEAKER_00 (21:11):
You know, just because I'm not good at this
certain thing right now doesn'tmean a year from now, five years
from now, I can't be excellentat it with Rex.
SPEAKER_01 (21:24):
Yeah, and you don't even necessarily have to be
excellent.
So let's just say if you want ifyou're if you're and that's why
we say we don't, it's not aboutstrengths, it's about the
capacity that we have, that theevidence that we already have,
because the strengths got us towherever we are, and we're
whatever stuck point we have, wethose strengths work really well
to get us to there.
What we're what we're looking atis that we could say, okay, I
(21:44):
want to eat healthy, and that'syou know one of the steps to the
the outcome of the person wewant to be.
Um but I don't have to be a goodcook to eat healthy, right?
So that even in spite of beinguh not a great cook, there I can
still make healthy uh food.
And so the strength doesn't haveto be a great great cook.
You can still make healthy foodeven if you don't have that
(22:06):
strength.
SPEAKER_00 (22:07):
Yeah, you know, here's what I'm realizing
talking to you.
You can find strength anywhere.
Any low point, you can find sometype of strength.
Yeah, you can find some type ofpossibility, strength to to
flip, right?
To have that behavior changethat you talk about.
(22:28):
And so many people struggle withuh change in behaviors and you
mention how emotions canindicate or or they could pretty
much drive behaviors, right?
SPEAKER_01 (22:45):
They could they could drive behaviors and they
can block you from the behaviorof the behavior you want to be.
If it's a negative emotion,you're not gonna go there.
And if if the emotions feelgood, you're gonna continue to
repeat them.
So that's why looking for thatevidence helps you build that.
It's not it's not fake emotion,it's not like the rah-rah, and
that you can do some of that fordopamine, and that's like a
little bit of a hack, but toreally get the sustainable
(23:07):
change, the long-term change,it's beyond habits.
It's it's starting with askingthe question of what do you want
instead of where you're at?
Or or defining what would whatare your best hopes for today?
What are your best hopes forthis week?
You know, we really that's thequestion we ask from every at
every session with with what areyour best hopes for this
(23:28):
session, Dave?
What what would this session, ifwe got to the end of the
session, what would that, howwould we know that it's been
useful for you?
So now we have the directionthat we're gonna go.
And so often we don't have thatdirection.
We we say you get we get the cabdriver pulls up to the cab, uh
the curb, and you get in thecab, and the cab driver says,
All right, all right, Josh, uh,where do you want to go?
(23:48):
Like, well, I don't want to goover there because I'm bad at
cooking, and I don't want to goover there because that person
makes me feel bad, and I don'twant to go over there because I
failed at that, and etc, etc.,etc.
And the cab driver looks aroundand is like, all right, Josh,
but I need to know where to go.
I can't pull away from the curbuntil you tell me where do you
want to go?
And so that's the that's thevery first step is you know what
(24:08):
do I want to where do I want togo?
What would be my best hope forthis day, my journey, this
conversation, and it applieseverywhere.
They're just having the brain isso smart that when you if you
try to say, okay, my goal isthis, and you just have a goal,
my goal is this, then then it'sgonna say, Oh, I can't do it
because of time, money, weather,equipment, family, friends, you
(24:31):
know, all the things that aregonna are gonna block you.
But if I say, Okay, this is whatI what I wear where I want to
go, and then I ask, I ask, whatdifference will that make?
That's the key.
I want this with my goal, but Idon't know what difference is it
gonna make, and what differenceis that going to make?
And and basically you're askingthe question that's gonna get to
that higher self of you that wetalked about at the very
(24:52):
beginning.
It's gonna get to those thosevalues, the key the things that
are most important to you.
And when you and then you we askwe paint that picture in such
vivid detail.
What would you notice you'd bedoing?
What would other people noticeyou be doing?
What would your pet notice yoube doing differently?
You know, the all thesequestions to just paint that
vivid picture because now theall those things that got into
(25:13):
your roadblock way, they don'tthe our our brain is so
creative.
When we paint that vividpicture, it doesn't know the
difference between the past,present, or the future.
So when we paint that vividpicture of that future that we
want to have and what everybodywould notice, we'd be doing, and
and when we have that, the brainsays, Okay, we've already been
there.
I need to figure out how to getthere again.
(25:35):
So all those roadblocks that wewould be putting up, the brain's
the brain's like, there's manypaths to that same river, and
that river is the value, is theperson we want to be, and
there's many different pathsthere.
So if we walk down a path andthere's a big roadblock there,
the brain will figure out oh,there's another path I can take
to get there.
So, for example, if you know mygoal is to be a healthy person,
then then okay, because it'sraining out, it's cold out, or
(25:58):
it's too hot out here in Austin.
You know, the the the there'smany different ways I could do
that.
Okay, well, what else could I dotoday?
That's why when you think aboutthat from this, is this this is
our solution-focused approach,is what we talk about.
It's evidence-based, it's gotthousands of research studies,
hundreds of meta-analysis on it.
And and the reason it leads tolasting sustainable change
versus just trying to do a rigidhabit where you have a trigger
(26:20):
and an anchor and and that typeof thing, is that because it's
so anchored in your values andthe and this person that you
want to be and how you defineit.
And when that is so deeplyingrained into you, like I said,
there's many paths to the sameriver.
So I I can get up and say, okay,well, what can I do today that
makes me healthy?
I can't do that one habit that Iwanted to do, that one morning
(26:44):
routine, strict morning routine.
Then I felt like a failure, youknow, beating myself up.
When I say when I look at it asa practice and that there's many
paths to the same river, now atthe very least, maybe I just
park further away from thegrocery store and I walk, you
know, I walk a little bitfurther.
But then you start again, it'slooking for evidence that I'm
still on that path.
It's not a I fell off the wagonand I I gotta get I gotta get
(27:05):
back on.
No, there's still something youdid today that's still that if
you notice it and you say it toyourself or you write it down
even, you know, it's to continueto look for that evidence
because that's what leads tosustainable behavior change,
because it's the momentum we'reconstantly noticing.
Oh no, wait, I'm still moving inthat that direction, even in the
smallest way.
SPEAKER_00 (27:24):
Man, you know, uh you hit you touched on it really
big, is understanding you knowwho you want to be and what
those values are for you.
And I don't know if a lot offolks have sat down and kind of
took the the the quiet time toto do that, to really understand
what's most important to themand who they actually want to
(27:45):
be.
And then you can access what youcall the higher self, right?
You visualize like who you wantto be, you can see okay, my
higher self in it.
SPEAKER_02 (27:56):
And start to make it.
SPEAKER_00 (27:58):
Yeah, and what difference will it make, right?
And usually what it does is itevokes an emotion, yeah, a
feeling that we're looking toaccess, right?
SPEAKER_01 (28:08):
And that's why we're painting that picture.
We're trying to get thatemotion, we're trying to make it
so that way it's so vivid inyour mind, you know what it
feels like, smells like, tasteslike, and what other people
would be noticing that would bedifferent.
And sometimes these questionsare hard.
And we when you know you saidlots of people never think about
that.
So when we're in these, when ourwhen we're in a coaching session
and we ask that question andsomeone gets says, you know
(28:29):
what, I never thought aboutthat.
That's when we know we're makingprogress.
Um, that's when you know you'remaking progress, was when you
when you say, I never, I neverthought about that.
And that's okay.
And and you know, that'ssomething that's something that
well, and between now and thenext time we meet, you know,
notice when things are goingjust a little bit better for
you, or notice when you aremoving in your in a way that
that seems right for you.
(28:50):
And that starts to get those arethe bread clums, those are the
clues to what those what thatwould be, what what that
difference will make for you,what what your direction is
going to be, what your valuesare.
You know some sometimes there'sa tendency for value creation.
You go down a there's an app,you can do it, you can check off
all the values.
Of course I want to have allthose values, they're all great
values, you're right.
(29:10):
But you know what that's that'sdoesn't feel authentic again.
It's just like switching anegative to a positive, just
picking up 10 values off of asheet of paper.
That's not really what isimportant to me.
And values change over alifetime.
So, you know, you you know, whenyou're younger, maybe maybe
definitely when you're younger,maybe you need you need to make
a living.
And you know, you that's somoney is an important value, but
(29:32):
what difference will that moneymake for you?
You know, and that's where youstart to get to that higher
stuff.
Well, what will that money I'llbe able to uh be so secure?
I'll be able to take care of myfamily.
What difference will that thatmake?
Well, then you know, I you knowI'll have a lot of love.
You usually get to love and joyand happiness, and the more you
the more you have the thedifference, keep asking that
difference question.
You usually get to those pieces,but you know, this is it's it's
(29:54):
a journey.
It's I like to do annual reviewsas end of the year coming up.
It's also an it's that's a goodtime to continue to look at your
look at these values and whatdifference they're gonna make
when you do those goals becauseagain, it changes over a
lifetime, and you're just you'retrying to set the direction of
the trying to make decisionseasier you're trying to set set
the direction of of your lifeand just have a little bit more
(30:15):
just navigating this big cargoship of a of of your of your
life and think oh man i'm gonnamove it over this way a little
bit i'm gonna move it over thisway because it doesn't change on
a dime you know you gotta youknow slowly move it this way and
keep keep noticing that when thewhen the if we if it was an old
ship with a wheel on it you knowevery time it keeps moving in
this way we gotta keep you knowlet's keep moving it this way
let's keep moving it towards theperson we want to be yeah you
(30:37):
talk about momentum too right somuch so yeah and so many times
where I've been consistent atsomething and then maybe I fall
off the wagon and then I havethis shame this guilt of these
certain things and we talk aboutthe emotion of it blocking you
or helping you get pastsomething and hearing you talk
(31:00):
it so many times so many so manytimes where I would have been
able to keep the momentum goinghad I just seen that oh yeah I
fell off the wagon but here'ssome good things right and well
what yeah what kept you fromfalling off the wagon even
further or or or what am I stilldoing what am I still doing
(31:21):
that's still moving me in thedirection of my of the person I
want to be that goal that I wantto achieve so yeah okay so I'm
gonna marathon training so Imaybe I didn't go run today but
okay well what did I do?
I hydrated well you know I I I II tried to fuel myself well so
okay wait okay I'm not I'm notfully off the of the program I'm
still doing other things thatare still moving me in that
(31:41):
direction just noticing thosebecause it keeps that momentum
going and it's so much easier toget back on the wagon or get up
next day and and do the program.
SPEAKER_00 (31:48):
That's so good.
That's so good.
And then behavior change rightis is you know understanding
those values and the differenceit will make yeah right with
that behavior change to createlong lasting success.
That's so good to talk to me andand here you you are you know
here you are training for amarathon right but also too I
(32:09):
think a lot of folks need thesleep in recovery right oh yeah
it's so important yeah highperformers you know the
importance of getting real restreal rest yeah yeah what can we
do that yeah you made a reallygood you got a really good
statement there is rest rest andrecovery and so when you when
(32:32):
you shift the outcome to restand recovery that takes away any
stress you might have fromsleep.
SPEAKER_01 (32:40):
So the biggest sleep problem is people wake up in the
middle of the night or they havetrouble falling asleep at night
because of of of all the thingsthat are happening during the
day then we start to itreinforces itself you know oh I
can't fall asleep I can't fallasleep I need to I need to get I
need to get the I need to get tosleep I need my seven eight
hours whatever I'm should bedoing all the shoulds um those
(33:03):
are always the a blocker or theshoulds and or I wake up in the
middle of night same thingstarts ruminating about oh I
gotta get this done and I'm notgonna get my seven eight hours
I'm not gonna be able to do mywhat I need to do tomorrow I'll
be tired and when you shift itfrom rest and recovery there's
now there's many paths to thatsame river and it's not just
(33:23):
sleep.
So again a traditional approachwould say all right if if you
can't sleep you want to get outof bed because you don't want to
associate not being able tosleep with being in that bed
because that's a that's acognitive association that's
going to uh then continue toperpetuate yourself and that is
valid and it has tons ofcognitive behavior research
(33:44):
behind it.
At the same time there's anotherapproach that I really like to
utilize which is it's just it'sacceptance comes from acceptance
commitment therapy is to sayokay well that's okay I'm it's
okay I'm not getting I'm notable to sleep at least again at
least one of the magic words atleast at least I'm getting rest
(34:07):
all right at least I'm gettingrest and that's what this is
about okay um I I'm still mybody's still recovering you know
I'm I'm I'm not bringing in alot more inputs into my brain
I'm let's just let's breathe youknow let's just stay calm let's
calm the nervous system let'swhat can we do to rest and you
start coming up with differentyou know you can do all this is
(34:27):
breathing work breath work youknow there's meditation there's
just laying there and that'sstill getting rest and once you
say okay once you oftentimeswhen you say that's okay I'm
getting it calms the nervoussystem down enough to be like oh
and then you then you fall fallasleep because you've taken away
that anxiousness that's thatthat angst that goes around with
(34:50):
not getting those six or sevenhours of sleep or oh you know uh
I'm not gonna get the sevenhours sleep that that's okay
tomorrow I'll be tired and I'llget a good night's sleep.
You know you're not gonna yeahyou might not perform at 100%
but not every day has to be atuh the the perfect 100% I read
something where you're like ifyou're if you're if you're
running at 70% and you give 70%that's 100%.
(35:15):
So I literally love that one.
So yeah so it's it's again it'slike being framing it around
rest and recovery and what can Ido to rest and recover and not
get so hung up on that seveneight hours of sleep.
Man yeah just a common theme isjust not beating yourself up
right it's not beating yourselfup and just you know so many
(35:39):
times you know you can't go tosleep you keep tossing and
turning you get more annoyed andyou get more agitated right as
opposed to just accepting heywell at least I'm getting rest
at least I'm getting rest yeahat least I'm getting rest and
what can I do to get rest howokay now okay in spite of me not
thinking I was falling asleephow am I managing and able to do
this what can I do to to get mymy rest and recovery all right
(36:03):
well I can I'm I'm laying in bedthat's that's fantastic you know
I'm not bringing any morestimulus into my brain you know
just gonna breathe and I want toput my music on that's that's
great too as well don't get tooalso people get so caught up on
looking at the screens theresearch is was that was
propagated around the the bluelight on the screen there's so
little blue light that comes outof our computers and our our
(36:24):
phones that it that's notturning on any sensors in your
brain it's it's really aboutwhat content that you're putting
into your if you're so if youlike to watch your Netflix show
right before you go to bed youknow watch it.
If you like to enjoy readingsomething that's funny memes on
the on your Instagram that'sfine too as well.
But if it's if it's agitatingyou and getting you upset even
there's they did research evenwith college students who play
(36:45):
violent video games before bedslept great didn't it didn't
have any huge impact on theability to fall asleep because
for them it's just fun.
It wasn't it's not likesomething that it for me it
probably get me all anxious onit but for for them it was just
something fun that was relaxingfor them to decompress for the
day.
So even though it had the brightscreen and the machine gun war
(37:06):
it was it was a relaxingactivity.
So if it's a relaxing activityfor you then enjoy it.
SPEAKER_00 (37:11):
Yeah yeah and then talk to me about stress right
because I do feel like yeah youtalk about getting agitated or
stress right yeah and I feellike a lot of folks either they
have certain habits that getthem more agitated or create
stress or we talk about kind ofall these different things about
(37:33):
beating yourself up that cancause some stress as well but
you know I've heard that stresslives in the body right and you
know we can we can release itright and and how have you found
folks managing stress and it isit should it be managed should
it be released what what's yourapproach to to stress yeah so
(37:56):
again you're getting into thecab and you say I don't want to
be stressed okay great but whatdo you want to be instead you so
describe just name what you wantto be you know I want to be
focused or I want to be calm oryou know it could be different
for different people so you haveto describe what that instead is
where do you want to go and nowokay once we know where we want
(38:18):
to go now there's different waysto get there.
SPEAKER_01 (38:20):
What can we what can what can I do?
What's something I've done inthe past that has helped me get
to that you know some people maynot want to be super calm they
want to be you know locked infocused and that they're using
that stress as that a way to ohokay then maybe it's maybe it's
talking about knowing thatstress is also a focusing tool
and it's a performance tool andjust remind yourself okay this
(38:41):
helps me focus this helps meperform or I want to be calm
okay and then there's what whathave I I can give you
prescription to say oh do thisbreath work do that do that da
da but that might not work foryou when we when we ask these
questions okay what do you wantinstead what does that look like
and then where in the in thepast have you done that where
that have have you been calm orif that's the destination and
(39:05):
people come up with some of themost interesting crazy things
that I would never have come upwith that it was in their life
and that's really what it'simportant is what do you what is
it for you?
What does it look like for you?
Because when I tell you what todo what to do then you're like
oh that was Glenn's idea and itdidn't work for me.
I don't believe it but when Iwhen I ask you to come up with
like two or three things thatget you to that state of calm or
(39:26):
performance then now you haveevidence in the that you've done
this in the past and that'swhere you lean on is the those
things and you can experimentwith things that other people
say to try but you know it'sreally looking for evidence for
where you've already managed gotto the place you want to be
whether it's you know somepeople like to be like jacked up
and focused on their for theperformance you know we know
from being athletes you know youwant to have a level of stress
(39:49):
for a performance yeah uh beforea game you want it you you want
to feel a little bit of that.
That's when you know hey I'm I'mat the top of my game today if I
feel too relaxed then I'm alittle nervous.
Yeah yeah yeah it that's I thinkhaving a little bit of uh of
stress it'll help you lock inright it'll help you prepare
(40:10):
help you focus it's alldepending on how you see it
right do you see it and it'schronic if it's chronic that's
where the the problem comes inbecause it then leads to
inflammation and uh uh changebut if it's you you can use it
to your advantage it helps youdrop lock into flow states you
know the same neurochemical uhsignature that you would have
for getting into a flow state soyou want to you you want to use
(40:31):
it so what when in the past haveI used it in a in a productive
way or if that's my if I have aperformance goal if my goal is
where do I want the cab driverto go to take me to calm well
when have I done what have Idone in the past that has helped
me calm maybe that's maybe Ilistened to some specific kind
of music that I listened to whenI was in high school or college
that I really you know calms methen that's gonna be specific to
(40:53):
just me and so it's askingyourself those those questions
and looking for evidence of whenyou when you have been the
destination you want to go.
Yeah you earlier you talkedabout us being a lab or our own
experiment talk to us aboutstamina stamina lab what made
you create that the you know thename of it and and stamina I
(41:17):
think a lot of folks they canstruggle with the stamina to to
keep going right yeah becauseyou know things like life can
get in the way right lifechallenges life struggles the
ability to stay consistent atthe boring things right the
things that aren't exciting youknow or just hey just just
(41:38):
falling off the wagon forwhatever reason right when you
think about stamina what whatcomes to mind for you and why
stamina lab how did that cometogether yeah so it's the it's
the energy the the resiliencethat you want to bring to bear
and and and it's and it's thiswe call it we say the stamina of
(41:58):
a lifetime because you know wewant to have that stamina to be
able to have that energy thatresilience that grit that the
health for in a the an entirelifetime so that way we can do
the things we want to do in inour life the stuff that that
makes a difference for us and sothat's what the stamina is in
(42:21):
the lab is you know how weexperiment to do that and then
we are all individuals in thatwe're trying to experiment with
how we can get stamina for alifetime and we and we struggle
I like I said the falling offthe wagon is you you there's you
you could have fallen what whatkept you from falling further
you know it's always there'salways resilience that you're
bringing and what we're tryingto do in this lab is we're
(42:43):
trying to notice when we aredoing that and and what we did
and how we did it.
And it's constantly noticingbecause we're we're just trying
to continue to look for momentumthe fact that people are
listening to this podcast thisis this is this is this is
evidence that they are alreadyon the path to change and being
the person that they want to bebecause they're listening to
this podcast especially theylisten all this way to the this
(43:05):
part of the the episode they youknow that's a huge evidence that
they're on on the path to uhbeing the person that they they
want to be so it's thatconstantly noticing that where
you where you're bringing thatresilience that stamp that
energy uh the grit to to bearyeah constantly understanding
the good the good that you aredoing and not focusing on the
bad because it's so easy for usto focus on negative it's almost
(43:28):
you know I've heard like heythese negative thoughts negative
things creep up almostautomatically how weeds would
grow right totally it was we'reevolutionarily designed to look
out for the lion to attack us soyes we have a negativity bias
it's constantly going to be ondoing that and we like to say
that the you are the sky you arethe the your values the person
you are you are the sky and youryour emotions your feelings
(43:51):
these are the clouds the windthe the weather that's that's
coming by sometimes it's clearskies and sometimes you'll
you'll feel tired or anxious butthat's that's just the weather
it's gonna pass at at one pointand so it's it's good to ground
yourself in the fact you're thesky yeah yeah and and
understanding that it's it's notgonna be perfect right yeah it's
(44:13):
gonna be different some days andand and you you know you might
not be able to controleverything definitely because it
could be a big storm happeningright but but but at the but uh
to ground yourself on the valuesthat you are the person that you
that you're still trying to beand even in spite of this
thunderstorm what's evidence ofthat sows me that I'm still that
(44:36):
sky look you're constantlylooking for like just a little
opening of where that sky isyeah yeah man this is so good
this is so so many new conceptsthat I'm hearing right and I
just want to just share thatwith you of how uh you know I've
read a lot of books done a lotof podcasts listened to a lot of
(44:56):
podcasts these are some newconcepts that I know will
definitely help me out and Iknow they help a lot of other
folks as well of just man havinggrace with yourself and
especially you know you know menuh former athletes a lot of our
the the way we were you knowloved approved of validated for
(45:20):
was through our performance yeahand how good we did and so you
automatically look at thenegative and you are
automatically hard on yourselffor certain things and being
able to have some of thosephrases like hey I'm not good
right now or not yet or well atleast I did this right these are
(45:42):
powerful statements that cankeep the momentum going and give
you confidence to keep going asopposed to the other direction
that that shame cycle and uh I Ijust want to share how powerful
it is you know some of thesetools and techniques that you
have it's it's really reallyunique.
Thanks I'm glad it resonates andit it resonates with with me you
(46:05):
know again as a former divisionone athlete as well to know that
when I bring these types ofquestions to my bear to myself
it really just shifts how youknow training is hard when
you're when you're you know anathlete is training is hard so
and that's what the kind ofmindset we're trying to be bring
to bear to you know being anentrepreneur or or or you know
(46:27):
the work we're work you'retrying to do the the person you
want to be trying to be thathave that practice daily
practice is that to sustain thatit's you know it's hard to get
up and push every day push everyday when you're trying to trying
to be the best so really lookingat those moments are so
important for this to be uh notto be a somewhat of enjoyable
(46:50):
experience it's not just it'sjust not the it's just not the
the the win you want you want tohave the you want the process to
be enjoyable too as well.
Yeah and and even when you lookat yourself as a lab or as an
experiment you kind of take astep back from yourself to some
degree and and you're able toobserve yourself more right yeah
that's a great point yeah to todo that because you know that
(47:13):
gives you perspective andsometimes like when we ask these
questions it's it's hard to getanswer these questions to
yourself and that's why wesometimes we say you know what
what would what would yourspouse notice what would your
parents notice your loved onesyour colleagues when you when
you start to change pull theframe out it allows you to be a
little more objective objectiveon uh who you want to be what
you want to do or like I saideven what your pet would notice
(47:36):
about you because again it justchanges that lens to pull
yourself out pull it out of yourown head a little bit right 100%
Glenn what where can people findyou learn a little bit more
about your journey and then tellfolks a little bit about you
know what you have going on withwith Stamina Lab and the work
that you do.
Yeah sure um you can find me onyou know Twitter or uh Instagram
(47:58):
at Glenn Lubert and you know orat staminalab.io is where our
website is staminalab.io thoseeight magic words we talked
about those you can download awhole PDF about how to utilize
those better and sign up for ourinside stamina lab newsletter we
get pushed publish out everyweek all these great
conversations and questions thatyou want to ask yourself but
(48:21):
just constantly asking yourselfthese questions and practicing
answer asking yourself thesequestions it's a it's a mindset
we had one of our clients saythis is like a 180 degree
mindset and he he was a verysuccessful entrepreneur and sold
his company made a lot of moneyand but and he's like you know I
felt like I've been on defensemy whole life and now that I
have these questions I now feellike I'm I'm on offense finally
(48:43):
and so if you sign up you knowsign up for the newsletter you
get that we we we have a YouTubepage that we we publish out push
out videos every uh week or sothat again talk about we just
take the lens and we put it ondifferent ideas.
Uh we have we have a quest everymonth that you can sign up for
like right now we're doing wejust finished the self-talk
mastery quest we have settingbound user in the holiday quest
(49:03):
we're doing annual review youknow resilience quests those
type of things and so it's justtaking the lens of the solution
evidence based solution focusedapproach and put it on different
topics so then we can start toask these questions in different
ways and then you start to likeoh I started how that mindset
shift yeah 100% yeah man playingon offense right yeah man it
feels a lot better it feels alot better but no I make sure I
(49:27):
put all that information in thefootnotes Glenn you know
appreciate that man like I saidyou you added a ton of value a
lot of new concepts so Iappreciate you coming on the
show.
SPEAKER_00 (49:36):
Oh thanks John for having me yeah 100% 100%
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