Priming & Hydration: 2 Tools to Supercharge Your Life

Unlock the secrets to charging up your day with positivity and peak performance by exploring the science-backed strategies of priming and hydration. Ever wondered how a simple shift in your morning routine could transform your entire day? Join me, David Sage, as we explore how priming, a technique that involves setting your mental and emotional state, can profoundly influence your mindset and social perceptions. From Tony Robbins' insights to fascinating studies on how physical sensations can alter our judgments, find out how to harness techniques like visualization, affirmations, movement, and gratitude to shape your reality and set a powerful tone for success.

Beyond mindset transformation, uncover the critical role of hydration in maintaining peak physical and mental performance. Despite its obvious benefits, many overlook how staying adequately hydrated can optimize energy and focus. With practical tips to incorporate these tools into your routine, this episode empowers you to enhance your life one sip at a time. Tune into the Sage Solutions Podcast and take a bold step towards becoming your best self with these transformative strategies.

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Episode Transcript

Speaker 1 (00:03):
Welcome to the Sage Solutions Podcast, where we talk
about all things personalgrowth, personal development and
becoming your best self.
My name is David Sage and I ama self-worth and confidence
coach with Sage CoachingSolutions.
I'm excited to be here with youguys today as we dive into two

(00:25):
different but powerful toolsthat you can start using today
to supercharge your day Primingand hydration.
We're talking about taking yourenergy, focus and overall
well-being to the next level.
These aren't just trendybuzzwords.
They're backed by science andproven to make a real difference

(00:47):
.
But before we get into it, ourgoal with this podcast is to
share free, helpful tools withyou and anyone you know who is
looking to improve their life.
So take action, subscribe andshare this podcast with them.
First up, let's talk aboutpriming.
Now, when I say priming, Iunderstand that priming has

(01:12):
several different meanings, butI'm talking about the kind of
priming that is often referredto by Tony Robbins Consciously
shaping your mental andemotional state to perform at
your best.
Shaping your mental andemotional state to perform at
your best.
Priming yourself at thebeginning of the day to have a
great rest of your day.
As Tony says, emotions arecreated by motion.

(01:34):
Priming is about deliberatelychoosing the emotions you want
to experience and then takingaction to create them.
Think about it how you startyour day often sets the tone for
everything that follows.
If you wake up feeling stressedand rushed, that negativity can
easily carry over into yourwork, your relationship and your

(01:57):
overall mood.
Priming helps you flip thescript, and there's research to
back this up.
Studies have shown that primingcan influence everything from
our problem-solving abilities toour creativity.
For example, a study publishedin the Journal of Experimental
Social Psychology found thatparticipants who were primed
with positive words performedbetter on creative tasks.

(02:20):
Another study published inPsychological Science showed
that priming with power-relatedconcepts can increase feelings
of confidence and assertiveness.
And to bring this trifecta ofstudies to a close, a study
published in the Journal ofScience by Williams and Barg in

(02:40):
2008 demonstrated anotherfascinating example of priming.
It showed how physicalsensations can influence our
judgments.
Think about holding a hot cupof coffee versus an ice-cold cup
of coffee.
It might seem trivial, but eventhat simple sensation can
subtly influence our perceptionsof others.

(03:02):
Participants in the studybriefly held either a hot or an
iced cup of coffee and then reada description of a hypothetical
person.
Those who held the hot coffeetended to rate that person as
warmer, friendlier and moregenerous, while those who held
the iced coffee rated the personas colder, closed off and less

(03:25):
friendly.
This shows how even a brief,seemingly unrelated physical
experience can prime our socialjudgments.
So how do you actually do it?
Well, there are many ways toprime yourself, including
mentally, verbally andphysically.
Some popular techniques usedinclude visualization Spending a

(03:47):
few minutes visualizing yourgoals and how you'll achieve
them.
Feel the emotions of success asif it's already happened or
happening in that moment.
Affirmations Repeat positivestatements about yourself and
your abilities.
Focus on what you want tobecome, not what you currently
are.
These affirmations have to berealistic and in the present

(04:11):
tense, I like to say I ambecoming more confident.
Until I feel comfortable enoughthat I can believe saying I am
confident.
If I don't feel that I'mconfident and I say I am
confident, my brain is going toreject that, but I can always
say I am becoming more confident.

(04:31):
Even a 1% increase is becomingmore confident.
Another common one is movementEngage in some form of physical
activity, even if it's just aquick walk or some stretching.
Movement helps shift yourphysiology and create positive
emotions.
And lastly, gratitude Take afew moments to appreciate the

(04:55):
good things in your life.
Focusing on gratitude can shiftyour perspective and create
feelings of joy and contentment.
Other examples include doingthings that you enjoy or
thinking about positive things.
The forward momentum that thosegive you towards the rest of
your day can have a compoundingimpact on your entire experience

(05:18):
.
In a way, primingsubconsciously helps shape your
perspective of reality.
Now let's move on to our secondsupercharging tool hydration.
This might seem obvious, but somany of us walk around
chronically dehydrated and it'simpacting our performance more

(05:39):
than we realize.
60% of your body is made up ofwater.
Our brain and heart are bothcomposed of about 73% water and
our lungs are like 83% waterHeck, even our bones are watery
at 31% water.
Water is one of our base humanneeds.

(06:00):
Without it, we literally die.
As Dr Andrew Huberman oftenemphasizes, hydration is not
about drinking water.
It's about optimizing cellularfunction, and he's right.
Dehydration can lead to fatigue, headaches, decreased cognitive
function and even mood swings.

(06:22):
Research has consistentlydemonstrated the link between
hydration and cognitiveperformance.
A study published in Nutrientsfound that even mild dehydration
can impair attention, memoryand executive function.

(06:42):
But how much water should youactually be drinking?
That's where the Galpin equationdeveloped by Professor Andy
Galpin comes in handy.
It's a great starting point forfiguring out your individual
hydration needs.
The basic equation is your bodyweight in pounds divided by two

(07:04):
, plus any amount of ounces ofwater lost during exercise
equals the daily water intake inounces.
For that last part, aboutounces of water lost during
exercise, you can always look uproughly how much water is lost
during the amount of exercisethat you did to factor it in.

(07:25):
But the biggest part of theequation is the first part Body
weight in pounds divided by twoequals ounces you should drink.
Remember this is just astarting point.
Factors like climate if otherthings had you sweating that day
and of course, yournon-exercise activity level all

(07:46):
play a part.
Individual physiology can alsoinfluence your hydration needs.
This is just an average and thebest starting benchmark that
there is.
Pay attention to your body'ssignals.
If you're feeling thirsty,you're already slightly
dehydrated.
Now, this isn't a nutritionpodcast, and hydration isn't

(08:09):
always as easy as just drinkmore water.
There are many factors when itcomes to water.
Generally speaking, filteredwater is better than tap water
because of well-documentedcontaminants in tap water, but
that doesn't mean that drinkingany tap water is going to kill
you.
Another thing that's oftentalked about in water is the pH

(08:30):
of water.
Now, it's well documented thatdrinking alkaline water does not
actually change the pH of yourbody.
However, there is some evidencethat alkaline water is more
easily absorbed by your body.
Another factor when it comes tohydration is the temperature of
your water.
Room temperature water, or evena little bit warmer, is more

(08:55):
easily absorbed by the body,because the water that you drink
can only get absorbed once itcomes to a close enough
temperature to the rest of yourbody.
This means that you have toactually spend small amounts of
energy heating up the waterbefore you can absorb it.
Hence why some people considerdrinking ice cold water a weight

(09:19):
loss hack.
But let's not get into that.
Frankly, both of these factorsare really small potatoes in the
grand scheme of things, andthey both come into play more
for high-level athletes thatneed to get their hydration as
quickly and efficiently aspossible.
However, there is one factorthat you should probably take

(09:40):
into account when it comes towater Don't try and get all of
your water in one sitting tomeet your needs.
Your body can only absorb somuch water at a time.
If you drink way too much ofyour water in one sitting,
you're going to end up peeing aton of it out without it
actually being that beneficialFor the chunk of the day that

(10:01):
you didn't drink all of thatwater.
You're going to be dehydrated.
So the best way to keepyourself hydrated is to spread
your water out and drink smallersips regularly over time.
This is why keeping a waterbottle with you is one of the
most beneficial things you cando.
When we talked about habits andtaking action and motivation

(10:24):
and discipline, we talked aboutfriction.
If you have to jump through abunch of hoops to get to water,
you are much less likely todrink that water.
But if the water's right therein front of you, likely to drink
that water.
But if the water's right therein front of you, it's so much
easier to stay hydrated.
The last thing that you can doto help increase your hydration

(10:44):
is utilizing electrolytes.
Electrolytes can both increasethe absorption rate of water and
they can help you retain andutilize more water.
Your electrolyte balances,along with your hydration, have
many different effects on yourbody, including how your muscles

(11:07):
work and effects on your bloodpressure.
Electrolytes include sodium,potassium, magnesium and a
series of other elements.
You can always use somethinglike liquid IV or element to
enhance your water's absorptionand utilization.

(11:27):
So here's how to implementthese two tools.
Start your day with a primingroutine.
Even just five minutes ofvisualization or affirmations
can make a huge difference.
Gratitude is often anincredibly powerful tool for
this as well, since we know thatpriming is a thing we can focus

(11:51):
on our locus and take controlof our conscious perspective to
help put ourselves in a goodmood and prime ourselves to have
a productive, successful andpositive day.
So starting the day by fillingup your inner cup is always a
great idea.
Then, throughout the day,prioritize hydration.

(12:13):
And actually let me take a stepback here.
One of the very first thingsyou should do when you wake up
is drink a big glass of water,because, remember, you haven't
been drinking water at allthroughout the night as you've
been sleeping, so everyone wakesup dehydrated.
Now back to prioritizinghydration throughout the day.
Carry a water bottle with youand aim to drink consistently.

(12:37):
Use the Galpin equation as aguide, but also listen to your
body.
Now I'm going to admit here I amnaturally pretty terrible at
this second tool.
I tend to forget to drink water.
I know that there is a linkbetween ADHD and being terrible

(12:58):
at drinking water, and that maybe a part of the cause.
But frankly, I'm just beingopen here.
I am naturally not good atdrinking water and for me one of
the things that has made a hugedifference is not just having a
water bottle, but actuallyhaving a water bottle with a

(13:19):
strap.
Now I have a tendency to getdistracted and leave things
places, and when I've tried todo water bottles in the past, I
often left them places and thenI wouldn't have them and then
they weren't helping or servinga purpose.
So they would help me for likea day or a part of a day or two
days, and then I would be kindof screwed and it was costly to

(13:42):
replace them and I'd have to gotry and drive and find them.
It wasn't great For me.
Having a water bottle with astrap that I can just sling over
my shoulder so that I don'talways have to carry it in my
hand has been a game changer.
I was surprised by how much ofa difference this has made, but
ever since I started doing it, Idrank way more water, because

(14:04):
having that water bottle with methroughout the day decreases
that friction by combining thepower of priming.
With optimal hydration, you'resetting yourself up for success.
You'll have more energy, betterfocus and a more positive
outlook.
These two simple tools cantruly supercharge your day.

(14:26):
Well, that's it for today'sepisode of the Sage Solutions
podcast.
I hope you found these toolshelpful and remember you are
enough and you deserve to fillup your inner cup with happiness
, confidence and self-compassion.

(14:47):
Thank you for listening to theSage Solutions podcast.
Your time is valuable and I'mso glad you choose to learn and
grow here with me.
If you haven't already, don'tforget to subscribe so you don't
miss out on more sage advice.
One last thing the legallanguage.

(15:13):
This podcast is for educationaland informational purposes only
.
No coaching client relationshipis formed.
It is not intended as asubstitute for the personalized
advice of a physician,professional coach,
psychotherapist or otherqualified professional.