Built, Not Found: The Daily Systems Behind Real Health

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Episode Transcript

(00:00):
We're gonna be talking abouteverything.

(00:01):
Health related.
So health is a big, big themegoing into every new year, and I
know that we're approaching thenew year here in about two weeks
or so, or maybe you're watchingthe recording of this.
And we're long past the newyear.
Health is typically one of themost, uh, I guess, uh, the most
brought up topics during thistime of the year because a lot

(00:23):
of people are looking to kind ofget back in shape as they set
these new year resolutions.
And as we all know, most NewYear resolutions.
Typically people don't followthrough.
You even have a nationalquitters day, um, during the
month of January for all thepeople who set those new year
resolutions and then basicallyjust kind of put'em on the back
burner for the rest of the year.

(00:43):
So my question to you is, hasthat been the case for you?
How, how did your New Yearresolutions go early this year?
Did you follow through?
Are you still working on them?
And I'm a firm believer thatit's much better to build
momentum going into the new yearthan just to start from scratch.
Today's podcast episode isbuilt, not Found, the daily

(01:05):
systems behind Real Health.
So when it comes to justnavigating through, through
health, a lot of it really doescome down to your systems, how
you go about.
Your health.
I always say that systems, Iremember learning years ago that
system is an acronym for savingyourself some time, energy, and
money.
So when it comes to your health,how do you systemize your

(01:28):
health?
What, what is your daily ritual?
What is your weekly ritual?
What are some of the things thatyou do every single day or every
single week that make thebiggest difference?
You know, health is, isinteresting because I feel like
when it comes to your overallhealth.
Health is one of those areaswhere you don't really see the,
the drastic impact of your, yourdaily rituals right away.

(01:51):
And I think that's a big reasonwhy people kind of put their
health on the back burner.
And I know I've been guilty ofthis myself.
I'll go 3, 4, 5 days and youdon't really notice it
initially, but then iteventually catches up to you.
So it, it's super important toalways spend some time every
single day dedicating time toyour health.
And when we talk about health.

(02:12):
A lot of people have this ideaof health, like going into the
gym or eating healthy, butthere's so many different
dimensions of your health.
You have your mental, yourphysical, your emotional right.
All of these different aspectsof your health that most people
typically don't think about.
So for example, how do younavigate through your emotional
health?
How do you, how do you take careof your emotional health?

(02:34):
What are you doing every singleday to take care of your
emotional health?
In terms of the way you feel,because I remember hearing years
ago by a great mentor of minethat.
The quality of your life isdetermined by the quality of
emotions you consistently feel.
So it would definitely makesense to take care of your
emotions if you're reallycognizant of your overall

(02:55):
health.
And what about mental health?
Mental health is a big, big partof your overall health.
And I think about, I went to amental health symposium that I
spoke at a couple of months ago,and there was a lot of different
talks about.
Uh, so many aspects of, ofdealing and navigating through
mental health challenges.

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When you think about it, most ofus go through some type of
mental health challenge throughthroughout the course of our
lives.
Sometimes it's, it's goingthrough burnout, it's overwhelm,
it's anxiety, it's stress.
It's so many different thingsthat, that really affect our
mental health.
But what are you doing everysingle day or every single week
to cater to your mental health?

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Because most of the things thatwe typically do, and not, not
all of us, but a lot of peopletypically will, will put a, a
bandaid on a gaping wound,right?
And that bandaid is going out,partying, going out, drinking,
kind of distracting yourselffrom feeling what it is that you
need to feel to do the healingnecessary for true
transformation.

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So what are you doing?
What are you implementing inyour system to kind of.
Navigate through these differentmental or emotional health
challenges.
So yes, when, when navigatingthrough or dealing with health
in general is super important tounderstand that it's not just
going to the gym.
It's not just eating healthy,but it's also the other things
that you do to take care of yourmental and emotional health.

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So let's jump right into it.
If you guys don't mind, drop alike, comment, share, tag
someone who can get value fromthis.
If you're on YouTube, subscribe.
It most certainly helps get thismessage out to the world.
There's so many people thatcould really benefit from
starting off their Tuesday withsome Breakfast Club sessions.
So here we go.

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We're gonna start off with somefun facts and life hacks to get
us kickstarted.
The very first fun fact that wehave is you can't out exercise
poor sleep.
You can't out exercise.
Poor sleep.
One night of bad sleep canreduce insulin sensitivity by up
to 25%, meaning your bodyprocesses food worse the next

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day.
You see, sometimes it's notabout just the food you consume,
it's about the way your bodyprocesses the food.
And if you're not gettingadequate amounts of sleep, if
you're not.
Properly hydrating, it doesaffect the way your body
processes the food.
So it's, it's, it's one thingagain, to, let's just say have a
very lean diet, a very cleandiet, but it's another thing to

(05:27):
make sure that you're guardingyour insulin levels by just
getting enough sleep, right?
So this is a big, big part ofit.
So remember, you can't outexercise, poor sleep, no matter
how in shape you are.
You have to make sure that you,you have that good sleep.
It's like exercise can be yourleft hand and then sleep is your
right hand and they kinda worktogether when you're working on

(05:49):
your overall health.
The second fun fact is your gutproduces over 90% of your
serotonin.
So you guys hear me talk a lotabout serotonin on this show.
Serotonin is a happy chemical inyour body.
It's a mood stabilizer and it'sthe the feeling you get when you
have.
High levels of social esteem oryou feel a sense of gratitude

(06:12):
when you feel a sense ofwellbeing and peace.
This is serotonin and it'simportant to understand that 90%
over 90% of it is producing yourgut because, uh, mental health.
Physical health are inseparable.
What you eat directly affectshow you feel emotionally.
It's a big, big part of theprocess.

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So when we talk about emotionalhealth, understand that your
food, the food that you consume,does play a big part in that.
Okay.
And there's a lot of ways youcan boost serotonin levels
through like meditation, you cango out and get sunlight.
Sunlight does help produceserotonin in your body as well.
Third fun fact is most peopledie from.

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Lifestyle created conditions,not genetics.
Studies show genetics typicallyaccount for less than 10 to 15%
of chronic disease risk.
So this is really, really goodto understand because think
about it, the people that youknow, think about the last 10 to
20 people that you know thathave passed away, and I, I

(07:17):
oftentimes ask groups of peoplethis just to kind of give some
perspective.
When I, when I reflect back on10, the last 10 to 20 people
that I know that have passedaway, the vast majority of them,
it was due to health challenges,right?
But then when you even go deeperand you peel back the layers of
that onion, when you get to theroot of it, you end up finding a

(07:41):
lot of lifestyle habits thatweren't necessarily conducive to
that person's health.
Sometimes it wasn't, let's say,the lack of exercise, it was
possibly the amount of stressthat they had.
The way they navigated throughstress.
It was their relationships.
It was, it was so many aspectsof their mental health that was

(08:03):
not necessarily, uh, being takencare of.
It was being neglected and, andthat affected their overall
health in general.
So it, it is super, superimportant to just acknowledge
the fact that we have a lot morecontrol than we realize when it
comes to our overall lives, downto our longevity.

(08:24):
Moving forward The third life.
Uh, well, now going into thelife hacks actually, so the
first three fun facts was youcan't out exercise.
Poor sleep.
Your gut produces over 90% ofyour serotonin.
And the third was most peopledie from lifestyle created
conditions, not genetics.
Now, as we go into life hacks,the very first life hack is the,

(08:46):
the 10 minute.
Walk rule, the 10 minute walkrule.
So the way it works is you walkfor 10 minutes after your
largest meal of the day, itsignificantly improves
digestion, blood sugar, andenergy.
So I, I remember when I wasgrowing up, you kind of like had
it beat into your head to justrelax and not do any physical

(09:07):
exertion.
At least I did.
And I remember just hearing thisand like you, you kind of have
to just properly digest yourfood and just lay there.
But.
It's, it's interesting when yousee how other people live,
especially people who are healthfanatics, and you start to
realize that sometimes the, thethings that you learned in your
early years are actually notalways necessarily the most

(09:30):
beneficial.
So as you can see, most peoplewould not think to go for a 10
minute walk directly after alarge meal, but it absolutely
does.
Help.
Second thing is protein first inevery meal.
So eating protein first reducesblood sugar spikes and naturally
regulates appetite.

(09:50):
Without counting calories.
So when was the last time yougenuinely thought about eating
protein?
First, we never really thinkabout the sequence in which we
eat our food, but it, it issuper helpful to know the
actual, uh, sequence or the bestsequence.
So for, for optimal health.
Okay, so protein first in everymeal is the idea, so, so you can

(10:13):
reduce that blood sugar spikeand naturally regulate appetite
without counting your calories.
Lastly, we have sunlight beforescreens.
Getting five to 10 minutes ofmorning sunlight resets your
circadian rhythm, improvingsleep focus, and hormone
balance.
So sunlight is very importantand I love tuning into the

(10:36):
Andrew Huber Andrew Hubermanpodcast.
He's a a Stanford professor anda phenomenal.
Scientists in general, and hetalks a lot about different
health hacks and everything likethat.
If you've never tuned into ashow, I definitely recommend it.
And you know, on the Hubermanshow, one of the things that I
learned is whenever you wannareset your CI circadian rhythm,

(10:58):
for those of you who arestruggling with your sleep,
maybe it's very difficult to getoptimal sleep throughout the
night.
There's a few things that Iactually wanna recommend.
A lot of people don't take thesethings into account.
So a lot of people, when theythink about getting good, good
sleep, they only think aboutgetting, let's say, seven to
eight hours.
However, if you really wannaimprove your sleep, there's so

(11:19):
many different aspects of ofsleep to take into
consideration.
Prime example, if you can eatthree hours before three hours
or more before you go to sleep.
It's definitely going to improveyour sleep.
Why is that?
Because remember, your body isdigesting food while it sleeps,
so if you want to get adequatesleep, make sure that you eat

(11:44):
again over three hours beforegoing to sleep, if at least two
hours ideally.
But if you can go over threehours before you go to sleep,
it's even better.
Another thing is.
Screen time after 10:00 PMThere's tons of research these
days that shows how screen timehas a direct effect on the
quality of your sleep.
So do your best, especiallythose of you who like to read

(12:05):
before you go to bed, try not toread it a, a book from your
phone.
Right now you have all kinds ofkindles and, and devices these
days that limit the amount oflight exposure to your eye, but
have a, either a book ortechnology that's specifically
designed to not.
Add so much light to to youreyes right before you go to

(12:28):
sleep because it does affect thequality of your sleep.
Sometimes also, we have theselights on while we sleep, so
there'll be lights, and thatlight actually affects the
quality of your sleep as well.
So this is something that I hadto be very mindful of.
We add to.
Really, uh, uh, be mindful ofthe types of curtains that we
use because we have these hugewindows in our bedroom and our

(12:50):
bedroom brings in a lot oflight.
So one of the things that we didwas we got curtains specifically
to darken out the room.
Whenever we do take napsthroughout the day, or even
better, if you can wear an eyemask, that eye mask also helps
just shut down your brain,because once your brain sees
that.
It's lights out.
It's naturally programmed tostart to shut down.

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So light exposure plays a big,big part when it comes to your
overall sleep.
And then let's see if there'sany, I know there's tons of
different ways also having yourroom be cold instead of.
Warm.
So if you're hot throughout thenight, it's definitely going to
affect your sleep.
So I know for me, I'm one ofthose people who have to have

(13:33):
the AC cranking and the fanblowing and be bundled up under
a cover in order to have thevery best sleep possible.
And lastly, what comes to mindis making sure that you don't
drink fluids before going tosleep, because some of us will
wake up throughout the night andthen it obviously is gonna have

(13:53):
an effect on your sleep if youcan't sleep throughout the
entire night.
So all critical aspects ofgetting really, really good
sleep.
Okay, here we go.
The very first segment today isgonna be redefining optimal
health.
So what that actually lookslike.
So remember this, health isn'tthe absence of sickness.

(14:13):
It's the presence of energy,clarity, and resilience.
I remember hearing from a doctorfriend of mine, he would always
reference the quote that anounce of pre, uh, an ounce of
prevention is better than apound of cure.
It's so much better to preventbad health, right?

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Or just, uh, you know, uh, Ishouldn't even say bad health.
It's just sickness in the bodybecause health is health, right?
So when you have this ease inthe body, a lot of the times.
It's things that you could haveprevented just from simple
lifestyle changes.
So again, the key message ishealth isn't the absence of
sickness.
It's the presence of energy,clarity, and resilience.

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You optimize your health so thatyou can live a better quality of
life.
Oftentimes when we think ofhealth, we are thinking, okay,
how in shape do I look?
How, how many pounds am I?
But it's so much more than that.
You should look at your healthas functional health.
Health that you could actuallyuse for your day-to-day life, to

(15:18):
help you navigate throughwhatever it is that you do, uh,
with your life, whether it'sbeing a parent or being a
community leader, or being abusiness owner, whatever it is,
that's why you optimize yourhealth so you can do more of
what you were called to do now.
One of the things that's superimportant to understand is
looking healthy does not equate.

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To being healthy.
A lot of people think that, oh,just because someone is shredded
or has six pack abs that they'renecessarily healthy.
No, sometimes people just havereally good genes and they look
a lot healthy, healthier thanthey are, but it's, it's so much
more than that.
Okay, so there's four pillars ofoptimal health.

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There's your physical.
So I always say, I, I go to thethe gym for two things to look
good and to feel good.
So you sculpt your body.
But let's be real.
Working on biceps isn'tnecessarily going to be the
thing that makes you feel goodthroughout the day.
It might make you look good.
They, they used to always jokewhen I played football back in

(16:22):
the day, they would always jokeand say, curls are for the
girls, right?
Curls for the girls because.
The curls wasn't really helpingyour performance in football,
having huge biceps does nothingto your football abilities, but
it, it was just your confidencelevel, right?
So physical is one aspect, butthen you have the mental, as I
mentioned, and your mentalhealth.

(16:43):
How do you navigate throughthat?
And one thing you have tounderstand is that your body and
brain are interconnected.
They're both influencing eachother at any given moment.
You wanna boost your serotoninlevels, you wanna boost your
dopamine levels.
Things as simple as gratitudeexercises where it's more mental
could have a direct effect onthe happy chemicals that flow

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through your body and brain.
Next is emotional, the emotionalpillar.
So how you feel throughout theday.
Ask yourself this, what's youremotional home?
If you had to describe youremotional home in terms of how
you typically feel throughoutthe course of the week, how
would you describe it?
How do you typically feel?
Remember the quality of yourlife is determined by the

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quality of emotions youconsistently feel.
Every single thing that we do inlife is a means to an end
emotion.
We want to experience.
Isn't this the case?
Think about it.
Why do we go out with friends?
Why do we pursue romanticrelationships?
Why do we just create, and allof these things essentially are

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a means to an end emotion wewant to experience.
So emotions are far moreimportant than we realize.
And last but not least islifestyle health.
Lifestyle health.
When was the, when was the lasttime you genuinely thought of a
pillar of health as lifestylehealth?
And we'll get a little bit moreinto that.

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So why most people chasesymptoms instead of systems?
When you think about why mostpeople chase symptoms, for
example, a lot of people don'treally pay attention to their
health until it's too late.
Until they're forced to actuallypay attention to their health.
And this is so unfortunatebecause again.

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Your your lifestyle habits, itare those silent killers that
you really don't realize untilit's too late.
And it's essential to alwaysensure that you're giving your,
your health the time, energy,and attention that it deserves,
because you don't wanna waituntil the last minute.
Remember, you don't have anotherbody hanging up in the closet
somewhere.
This is your temple.

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The you take you wherever yougo.
It's like if you had a vehicleand you knew that this was the
only vehicle you would drive forthe rest of your life, you
probably would be a little bitmore mindful about how you go
about the maintenance of thatvehicle.
You're not just gonna go about.
Owning that vehicle and drivingthat vehicle without any oil

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changes or tire changes or justany changes for that matter.
When it comes to the vehicle, itconstantly needs maintenance,
and it's the same with ourbodies.
So remember, optimal health iswhen your body works for your
goals, not against them.
That's what it's about.
Sometimes people are like, well,I ain't about to be up in that

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gym no two hours because I gottaget to this back.
I gotta provide for my family.
Listen.
You don't have to get into thegym.
It's not about being a gym ratwhere you're in the gym for two
to three hours.
It's genuinely just taking sometime.
Sometimes it's just maintenance.
When, when people ask me aboutmy health regimen.
Oftentimes, you know, I, I'lllet them know I'm, I'm in and

(19:59):
out of the gym within 25 to 30minutes on average day,
sometimes a little bit longer,but usually I'll go in, I'll do
like 10 minutes on the cycle forsome cardio.
I may do some abs.
Then I'll super set someworkouts and it may be chest and
back.
It may be legs, it may beshoulders and traps, but I'm

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typically super setting so thatI can get in and out of the gym.
For those of you who are notfamiliar with super setting,
it's pretty much getting liketwo or three or a combination of
workouts all in the same workoutrotation.
So you may do, let's just say.
Chest press and then lateralraises or extensions, and you

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may do, let's just say 10 repsof that of chest and then 10
reps of back.
Then repeat the cycle three orfour sets.
So whenever, whenever I workout, I, I'm typically doing my
best to get between eight to 12rep repetitions in.
And, and then I, I do my best toget at least four sets of that

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and I'll super set.
And this is the way that Imaintain and I'm in and out of
the gym.
Now when it comes to overalldiet.
One of my, my, the dietphilosophy that I aspire to live
by, and I don't always hit itright on the head, but it's,
it's always a goal of mine.
80% green, 20% gangster.

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Now the 80% green, 20% gangster.
People typically laugh when Isay this, but really what am I
talking about is the majority ofthe time you're re you're eating
super healthy, but then youleave a little room for some
cheat meals.
You leave a little room.
For maybe you, you're not eatingthe healthiest, and if you're
familiar with the bodybuildingworld, you typically have cheat

(21:49):
days in the bodybuilding world.
So kind of like.
Celebrate yourself or to, tojust indulge, right?
Because it's not always easyeating the healthiest food, but
being very mindful about the,the percentage you should be
eating far more healthy than youdo.
Uh, ba badly.
So yesterday I had a, a burger,for example.

(22:10):
I don't always eat burgers.
My wife made homemade burgers.
Last night, and you know, you,I'm not obviously going to eat
burgers every single day becauseit does have negative
consequences, um, especially thetype of burger that you eat,
but.
All in all right.
It's, it's just giving yourselfsome permission to have a really
good meal.

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Especially for those of y'allwho are foodies like me.
I mean, I, I love me a goodmeal.
I'm not big on the desserts, butI, I love just going out and
trying different things.
And if you're taking care ofeverybody in the right way and
you're eating healthy, themajority of the time, you don't
have nothing to worry about.
So the next part of today'ssegment is gonna be the

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foundation.
So energy management over timemanagement.
Okay.
Before I jump into this, uh, forthose of you who don't know, I
ran a tiny challenge.
So we've been doing these fiveday challenges to close out the
year, and I have one lastopening as we get ready to wrap
up the year.
We only have about two weeks toclose out the year.

(23:13):
So the way these.
These challenges work.
It's five days working with meone-on-one.
It's very different than anychallenge that we've ever
launched in the past.
Typically, when you think of achallenge that you'll do with a
coach or a mentor, it's usuallyin a group setting.
So this is very different.
I'm hand selecting a, a group ofpeople to work with.

(23:34):
It's five days where you get towork with me on whatever it is
that you wanna work on.
So a lot of you guys.
Wanna go into the new year, andmaybe you're on that new year,
new me wave.
And you want to just work onwhether it's your health, it
could be your business, it couldbe your finances, it could be
your relationships, whatever itis.
Maybe a project, maybe you wannaget into podcasting, speaking,

(23:55):
writing a book, anything likethat.
And if that's the case for you,DM me the word.
Challenge and I'll send you someinformation.
I can answer any questions thatyou have on how the challenge
works, but it's 5 45 minutesessions with me over the course
of a week.
So I just wrapped up twodifferent rounds of it.
We've been doing it over thelast two to three weeks.

(24:17):
It's been amazing and it's beenso nice just connecting with a
lot of you guys.
So there's only one of me, so Ican only do this with a hand
select group of people.
But.
I would highly recommend DM methe word challenge.
Even right now as you'relistening to the Breakfast Club,
and maybe you're tuning intothis weeks after DM Me.
Anyway, I'll be more than happyto fill you in on how this

(24:37):
works.
I may be doing this ongoingthroughout the course of next
year.
I'll have a few select slotsevery single month that I
dedicate just to doing thesefive day challenges with you
guys.
So super excited to connect withmany of you now, the Foundation,
energy Management over TimeManagement.
Now you wanna tie this into yourbroader brand around

(25:00):
performance, um, and or just,uh, tie it into your, your
overall routine, right?
When it comes to yourperformance and your
fulfillment.
And, and that's what energymanagement.
It's interesting.
I was talking to a, a men'sgroup, uh, men's business
leaders group, uh, about twoweeks ago, and the, the topic
was time management and one ofthe things that I mentioned was.

(25:22):
Energy management is just asimportant as time management
because sometimes you may blockout time on your calendar to do
something that you know you needto do, but you don't have any
energy for it.
So energy management is just asimportant.
And in fact, whenever I'mworking with clients on
optimizing their calendar, we'reoptimizing their calendar to do

(25:43):
the things that are the mostarduous task when they have the
most energy throughout the day.
Or sometimes it's creative workand you find yourself being more
creative, for example, in themorning or the night, and you
wanna optimize your calendar.
So you're doing those tasksspecifically around how your
energy works in your body.
And everybody's body isdifferent.
Okay, so remember this.

(26:05):
Fatigue is the real epidemicwhen it comes to your overall
health because if you're tired,if you're lethargic, if you have
no energy, this is going to beone of the biggest enemies to
your productivity, one of thebiggest enemies to your dream.
It's just not having the energyfor it.
And it's, it's so important toknow how to optimize your health

(26:29):
so that you do have the mostenergy possible.
Okay, so there's so manydifferent factors when it comes
to fatigue as well, like therole of sleep.
As it pertains to fatigue,hydration, sometimes you are
just not adequately Hi,adequately hydrated.
I always, my rule of thumb isdrinking at least half a gallon

(26:49):
of water every single day, and Iactually carry around a jug of
water with me every single dayto remind myself, okay, I, I
have to get through this entirejug to be properly hydrated.
And then remember, stress.
Plays a big part in your overallenergy as well, so sleep,
hydration, and stress.
Now, chronic stress quietlydestroys health.

(27:14):
What, what do we mean by thatwhen it comes to stress?
I remember going to, uh, aconference with my church prob
years ago, probably over 10years ago, and I remember there
was this, this gentleman thattraveled all around the country.
Just his ministry was teachingthe ministry on overall health
and how to optimize health.

(27:35):
And I remember him talking abouthow stress worked in the body
and it's kind of like a drippingfaucet.
So when you think about tribaltimes, when we lived as as
tribes or nomadic tribes.
Thousands of years ago, the waystress worked then is very
different than the way stressworks in modern society.
So back then, if you ran into aSaber two tiger, yeah, it was

(27:58):
gonna be fight, flight, orfreeze.
And in that moment, your adrenalglands.
Just start firing and, and youhave just your survival
mechanism, right?
That that epinephrine, thatdopamine kicks in in your body
and you're either gonna fight inthat moment or flee, or some
people will just freeze and geteaten to death by some animal.

(28:19):
But most of the time it's gonnabe a fight orf flight situation.
And that was the extent of thestress.
Once that saber tooth was goneor whatever, you were in danger
of, maybe you were at war witha, with another tribe.
But once that was done, youessentially went back to a state
of equanimity.
You, you were no longerstressed.

(28:39):
Whereas in modern times, it'sinteresting because in modern
times you have ongoing prolongedstress.
It's like a dripping faucet, andeventually that dripping faucet
is going to cause you to have avery expensive water bill Now.
When you think about, forexample, modern day society,

(28:59):
you, you have the stress offinances, which most people can
relate to, especially in thiseconomy.
You'll find that a lot ofpeople, I, I'm in tons of
entrepreneurial groups and whenI tell you the amount of
struggle.
Is real.
It, it is crazy in this economynavigating through it as an
entrepreneur, and I know frompersonal experience, so that

(29:21):
that creates stress.
Sometimes it's relationalstress.
You're at odds with yourrelationship and these things
kind of, they, they intertwinein a sense because when you
think about it, most, mostmarriages don't end because of
finances.
Most marriages end because ofthe communication on finances.
It's not necessarily the thefinances that end the marriage,

(29:43):
it's the way you navigatethrough these financial
challenges.
So the relational issues, therelational issues can be caused
by the money issues.
And then sometimes you have juststress over work.
You're working 60, 70, 80 hoursa week, and these companies are
milking the hell out of you andyou're just burnt out.

(30:05):
You have that kind of stress andthere's just so many different
things.
And many times it's even theidea of relative deprivation
where you're comparing yourselfto other people who pretend that
they have all of their shittogether on social media.
And the reality, reality is ifyou really look behind the
curtain, it's rarely ever thecase we we're all going through

(30:27):
something.
Life is life for the vastmajority of us.
So.
Being very mindful about thecomparison trap is, is super
important because you end upstressing yourself the hell out
for no reason, not realizingthat the person or people that
you're comparing yourself toprobably have it even worse than
you do.
Okay?

(30:48):
So some actionable tools thatyou can implement are fixed
sleep or wake times.
Right.
So having an idea of just whenexactly you're going to sleep,
so whenever I'm optimizing aclient's calendar, I'm, I'm
always mindful of, okay, what'sthe optimal time to get some

(31:08):
sleep?
Maybe.
You're not able to get a fullseven, eight hours of sleep
through the night, but you kindof make up for it throughout the
the day with naps, whateverworks for you, and then getting
your body on a routine when itcomes to the wake times.
Now, another thing could be awind down ritual, a wind down
ritual.

(31:28):
What do you do to genuinely winddown?
Before you go to sleep, and itcan be, let's just say
journaling.
It can be prayer, meditation, orreading scripture or whatever it
is, but having some kind of awind down ritual, sometimes it's
just watching a good show.
I remember my mentor, who's, uh,he runs mul, multiple billion

(31:52):
dollar companies.
He's known around the world.
For peak performance and all ofthis.
And his wind down ritual isliterally watching family guy in
the night to take his mind offof everything that he navigated
through, uh, throughout the dayand whatever it is that works
for you, but have some kind of awind down ritual.
Now, for those of you who aretuning in right now, drop a

(32:14):
comment if you have a wind downritual.
I'm curious as to what is yourwind down ritual?
Drop a comment on whatspecifically you do.
I know for me it's usually I'm,I'm listening to like audio
books.
I'll play an audio book and theaudio book will naturally put me
to sleep.
Sometimes it's doing some kindof a meditation, or it may even

(32:37):
be journaling at at the end ofthe night.
It just depends.
Every night is something alittle different, but I, I do my
absolute best to not be onsocial media.
Before I go to bed, I also, I,last night I read my kids, I
read my kids like these biblestories, they have like a
children's bible book and I'llread my kids Bible stories, um,

(32:57):
uh, many times and they love it.
So that's like a wind downritual as well.
And then we'll, we'll kind ofpray before we go to bed and
Yeah.
But what is your specific winddown ritual?
And if you don't have one, whynot?
Last but not least, we have onedaily.
Uh, one daily stress releasehabit, and this could be so many

(33:18):
things for me, it's walking.
Yesterday I went to a, uh, acoffee shop probably about 25
minutes from where I live, butit's a, in a beautiful
neighborhood.
So sometimes I'll just leave thecoffee shop and just walk and
work or just walk and think.
But having some kind of stressrelease habit goes a long way.

(33:39):
It could be breath work.
It could be prayer, it could bejournaling.
You guys hear me talk abouttapping?
If you're not familiar with thetapping method, it's literally
tapping on specific meridians onthe body to calm your nervous
system, and tapping is really,really good.
But having some kind of a dailystress release is very helpful

(33:59):
when it comes to breathing.
I love box breathing.
It's always easy to remember.
It's four count breaths.
Four times.
So inhaling for four seconds,holding your breath on empty
lungs or on on full lungs forfour seconds.
Exhaling on four seconds, andthen holding that breath.
Right for our empty lungs forfour seconds and doing it four

(34:21):
times, and you'll notice asignificant change in the way
that you feel.
Alright, ne.
Next we have nutrition withoutextremes.
Nutrition without extremes.
It's funny because sometimes.
I'll talk to people about their,their diet, and you'll hear
them, you know, talk about allthese, you know, keto diets and

(34:41):
all kinds of extreme diets wherethey'll be like fasting and then
eating and then fasting againand, and what we're talking
about.
Today is, is not diets, but moresystems.
Because diets, yeah, you canimplement diets, but for most
people who go on diets, themoment they get off that diet,

(35:02):
you'll see that they'll put theweight back on because they've
never updated their system,right?
They never updated theirlifestyle habits.
Or maybe it was their copingmechanisms.
Perhaps their coping mechanismis eating food whenever they're
stressed out.
So you have to have systemsbecause maybe the system.
It helps you navigate throughthe stress.

(35:23):
Okay, so why do most diets faillong term?
It can be identity issues,right?
Some people identify asoverweight people and they'll
lose the weight and then pack itright back on.
Sometimes it's just the way theycope with stress, as I
mentioned.
And sometimes it's just, again,lifestyle choices.
You may be drinking with friendsor getting back into drinking,

(35:46):
or maybe you're around.
People in your household who areconstantly munching on snacks
and things like that.
So it's updating your systemsand also just re-imagining your
identity.
Identifying as someone who hasoptimal help.
Oftentimes when, whenever I talkto people like, you know, people

(36:08):
are like, Josh, how in the worlddo you still have abs?
And you know, you've got kidsand like, why didn't you ever
have the dad bod?
Why, why do you still have abs?
And a lot of it has to do withthe way that I identify with,
with myself.
And it sounds crazy.
Some of you're like, ah, that'sbs.
It's all genetics or whatever.
I don't know about that.
I still do ab workouts everysingle week and I've always

(36:30):
identified as someone who, whohas had abs.
You know, I talk about it or,um, people will talk about it
and it kind of reinforces.
That as, as your identity, ifyou will, or just being in shape
like I was a college athlete anda lot of my, just my athleticism
or my passion for sports, right?

(36:51):
That that was also a big part ofmy identity and still is to this
day.
So your identity plays a major,major factor when it comes to
just keeping the weight off ofstaying in shape.
Now another thing is looking at.
Food is information as opposedto just calories.
Usually when people are goingabout their diets, they're just

(37:13):
counting their calories, butit's much more than that.
You have to look at food asinformation.
You can.
You can learn a lot about whereyou are from a health
standpoint.
Even even looking at stool, Iknow like this is probably not
the first thing you want to hearrolling into the morning, but
it's important like looking atyour stool.

(37:34):
And seeing like, okay, Iprobably need a little bit more
fiber in my diet.
Okay.
There's so many ways to know,even like urine, you typically
know if you're dehydrated bylooking at the color of your
urine.
If it's dark, if it's superyellow, then you're dehydrated.
If it's clear, then youobviously know that you're
hydrated.
So looking at at what comes outof your body is, is so important

(38:00):
when it comes to just your, youroverall health, so you'll know.
Okay, well.
When it comes to food beinginformation, do I need more
fiber in my diet?
Or maybe you, you just know howyour health is by how lethargic
you feel.
Sometimes you'll hear peoplesay, man, that food gave me the
itis, right?
I ate some Turkey forThanksgiving and I had the itis

(38:21):
during the holidays, and youshould not be feeling lethargic
and feeling lazy after food.
Food is meant to.
Energize you, not deplete you ofyour energy.
So typically the way you feel isa clear indication of just your
overall health.
Okay?
And food, again, look at it asinformation, not just calories.

(38:43):
Now there's also a major dangerof constantly spiking your
insulin.
And there's so many things thatspike your insulin levels.
And remember, it's about howyour body processes the food as
well.
And whenever you're eating a lotof sugar, you're eating
processed foods.
All of this plays a majorfactor.
Stress levels, fatigue,hydration, all of that.

(39:05):
So being mindful of your insulinlevels because when you have
that high blood sugar.
I'm telling you, it's, that isnothing to play with.
Especially as you get older,it's, it's important and it'll
creep up on you out of nowhere,I've seen people pass out in
front of me like literally faintbecause of their blood sugar
levels.
So also very important tounderstand, and it's not just

(39:26):
the food, it's, it's the wayyou, you get your, your adequate
levels of sleep and so much morenow.
Here's some simple principlesyou can put into practice eating
real food.
Most of the time, and when I sayreal food, I'm not talking about
right, just going to McDonald'sand ordering the salad, right?

(39:47):
Like sometimes people willthink, oh, well, I'll just order
the salad, like eat eating realfood.
The vast majority of the timeis, is essential because
especially if you're eating likeTV dinners, I, I don't know if
that's even a thing.
I remember back in the day wewould eat TV dinners and it was
like.
Probably the worst thing you canput in your body, or you're just
eating a lot of fast food.

(40:08):
Most fast food isn't realnutrition, so just again, it's
okay from time to time, but ifyou create a lifestyle habit of
eating tons of fast food andprocessed food, it will catch
up.
Um, again, another principle isprioritizing protein, fiber, and
healthy fats into your diet.
So avocado, they say avocado isthe perfect fruit, and avocado

(40:33):
is, I mean, I, we probably eatavocado every single day in my
household, and that's a primeexample of like healthy fats.
Not all fats are bad.
Reduce ultra processed foods, asI mentioned.
And remember, consistency isgreater than perfection.
Consistency is greater thanperfection.
I see someone commenting onused, used to love TV dinners,

(40:56):
and man, I, I remember thoseHungry Mans.
I I used to eat all of thatchunk, uh, chunky Noodle Soup
and all that chunk, those chunkysoups and, and the the Hungry
Man TV dinners.
I, I used to love it and it'slike.
You know, when you know better,you gotta do better.
And it's, it's crazy becausewhen you reflect back.

(41:17):
On the nineties, you know, backin the nineties, nobody gave a
damn about health.
It was like you, you would drinkall kinds of soda and eat some
Skittles and eat all kinds ofbags of chips.
And like you, you had no regardfor health back in those days.
Like everything was processed.
And these days we, we know a lotmore.

(41:39):
There's been a lot ofdocumentaries, a lot of
information out there, and it isjust.
Important to do better when youdo know better.
Okay, and here's a really greatquote.
Your body doesn't needpunishment.
It needs partnership.
So good.
Your body doesn't needpunishment, it needs
partnership.
Don't look at.

(42:00):
Your health journey is somethingthat's super daunting and
something that requires a crazyamount of discipline.
No, it's, it's just, it's alifestyle enhancement, right?
You're gonna feel better andyou're gonna look better, and
that's what it's all about.
It's, it's the way you look, theway you feel, having that
confidence because you look goodand feel good.

(42:21):
Now, uh, we have the nextsegment is on movement as
medicine.
Movement as medicine.
You wanna reframe exercise aslongevity, not aesthetics.
So most of us think aboutexercise as, okay, I wanna, I
wanna.
Sharpen up my, my, my biceps andtriceps.

(42:41):
I wanna get a cut here and Iwant my trap, my traps to look
better.
And I wanna sculpt my abs.
And it's all about aesthetics.
But you wanna look at yourhealth journey more for
longevity functionality, likehow.
Functional, are you?
It, it is like if you're this,this big, bulky bodybuilder, but
you're not flexible, you, you,you could barely like turn your

(43:03):
body or wipe your own ass.
It's like what's the point of,of being all big and buffed if,
if it's not functional?
So if want to be as functional.
As possible when it comes toyour health journey.
All right, now, why I'm overhere cracking up.
Sometimes you, you laugh at yourown self.
You're like, man, I can'tbelieve I said that.

(43:24):
Uh, next we have why, uh, whymovement matters more than
workouts.
Why movement matters more thanworkouts.
I, I love a lot of Asians do TaiChi.
You'll see them in a park in, inparts of Brooklyn.
They're like predominantlyAsian.
And you'll see them.
Doing all kinds of tai chi, andthere's no coincidence as to

(43:45):
why.
Especially like in places likeOkinawa, Japan, where they have
like some of the, the longestliving people on earth.
And a lot of it has to do with,with things like Tai Chi, where
they're just constantly movingor they may have a garden and
they're constantly gardening,but always moving your body is

(44:05):
essential.
Another thing is strength, mobimobility, and cardiovascular
health.
Okay.
Stretching.
Stretching is one of thosethings that we probably used to
do it back in, in our highschool days, during gym class or
something.
And then as we get older, wejust stop stretching.
And stretching is really goodfor blood flow and so much more.

(44:26):
So taking time to just stretchyour body.
Okay.
And the minimum effective dosefor real health, what's the
baseline for minimum?
For me, baseline hydration,sleep.
At least going for a walk andgetting into the gym at least
three to four times a week.

(44:46):
Okay.
That's like baseline.
If you can do more than that, gofor more, but, and, and then
meditation for mental andemotional.
All right?
And you have the spiritualaspect of it as well.
Okay?
So you could possibly dowhatever is your, your, your
rhythm, your weekly method ofoperation, if you will.
It can be two to three days ofstrength sessions per week.
And strength training is superimportant.

(45:09):
Having muscle mass is essential,especially as you get older
because you can fall and if youfall and you have no muscle to
protect your bones, this is howpeople end up needing like hip
replacements and all kinds ofstuff.
Okay?
Daily walking and mobility andstretching for longevity.
Okay?
So all of these things arethings that you can integrate
into your weekly method ofoperation.

(45:31):
Okay?
The next segment is mental andemotional health, which is the
missing link.
And this is where, right, liketrue wisdom really shines
because we, we again, think ofhealth as what we put in our
bodies and exercise, but it's somuch more now.
Remember, unresolved emotionsbecome.

(45:52):
Physical symptoms.
This is super important tounderstand because the human
body, right, the mind, body,soul, all of it is energy.
And we oftentimes fail torealize how trauma really has an
effect on our overall health.
These are energy blocks thatbuild up in your system and they
later manifest themselves intoTU tumors, cancers all kinds of

(46:15):
dis-ease in the body, so youhave to.
Take care of your emotionalhealth.
You have to be very mindful athow you even interpret life's
life situations.
Sometimes life is life and, andyou're looking at life is
happening to you instead of foryou, and you're taking in all of
this trauma.
So how you process it, how youreframe what it is that you're

(46:39):
looking at.
Okay.
The next thing is the connectionbetween mindset, stress.
And inflammation.
Mindset, stress andinflammation.
Inflammation is important whenit comes to your overall health
as well.
A lot of, a lot of bad healthjust comes from a lot of
inflammation in the body andsome of the ways that you reduce

(47:02):
inflammation.
Again, it, it can be exercise,it can be proper breathing, it
can be reducing stress.
All of that and your mindset,your attitude.
This is why the, the idea of anattitude of gratitude is, is
essential when it comes to youroverall health because your mind
affects your body and viceversa.
Now, inner peace is also amajor, major health strategy.

(47:27):
Inner peace.
And it's interesting becausewhen you do research on these
quote unquote blue zones aroundthe world where people have the
longest lifespan, you'lloftentimes find that they have
very great social connection.
Social connection producesoxytocin in the body.
Oxytocin is the love chemical.
It's what makes you feel thosewarm and fuzzy feelings when

(47:48):
you're connecting with people.
It is essential to have reallygreat social connections because
it is one of the best thingsthat you can do for your, for
your health.
Okay, so some tools are, again,emotional awareness, gratitude
practices, community, andrelationships.
If you're not around community,I'm telling you it, it is like

(48:11):
community's one of the bestthings that you can do for your
overall emotional state, andthen letting go of perfectionism
sometimes.
Sometimes we just need to bekind to ourselves.
Sometimes we're a bit hard onourselves and we're so caught up
in perfectionism where we end upnot making any progress or we
limit ourselves, right?

(48:31):
We start to feel a sense ofguilt or shame, and you have to
let go of the perfectionism.
Perfectionism is the enemy toexecution, so the more you're
caught up in that, the the lessproductive you're gonna be.
And here's a really great quote.
A regulated nervous system is acompetitive.
Advantage, a regulated nervoussystem.

(48:51):
I always talk about getting onan even keel, getting to a place
of equanimity where you're notall over the place emotionally.
It is very, very helpful to justhave a regulated nervous system,
especially for those of you whoare entrepreneurs.
Entrepreneurship is alreadystressful, navigating through
all the challenges that itbrings.

(49:12):
However, if you properlyregulate your nervous system,
you can have a competitiveadvantage.
Next we have health as alifestyle identity.
Okay, A lifestyle identity.
Now, health as an identity, nota phase.
Some people just look at theirhealth as, okay, in this season,

(49:33):
right, new Year knew me andmaybe they're just on their
health journey the first threemonths of the year.
Listen, it has to become along-term identity for you.
This is who you are.
When you identify, you identifyas a healthy person, okay?
Remember too, discipline createsfreedom.
Discipline creates freedombecause when it comes to your

(49:55):
health, it's like, pay me now orpay me later.
You may think that you're savingtime, you're saving money, but
eventually it'll catch up toyou.
It'll catch up to you.
In those hospital visits,sometimes people end up having
to get surgery and it takes someweeks after that surgery to to
recover and get back to work,right?

(50:16):
So remember, discipline.
You're not, you're not.
Doing something that's limitingyou per se.
Discipline is so that you havemore freedom down the road.
And remember to teach your kidsand community by example.
Don't, don't.
You know, it's interesting,there's all this talk about
parenting and how to go aboutparenting, but think about this.

(50:40):
If your kids followed yourexample on how you go about
health.
How would they end up in life?
Would you, would you want themto even follow your example?
And the apple doesn't fall farfrom the tree when they, you
hear about these generationalcurses, they're really
generational cycles.
Your kids will see the way youwent about your health.
And chances are, and not, not,not in all cases'cause I damn

(51:03):
sure don't go about my healththe way my, my parents or
grandparents did, but a lot ofkids do and they're following
your lead.
So one of the best things thatyou can do.
Is love them so much that youtake care of you because you
know by you taking care of you,they'll follow your example.
Okay, and here's a finalthought.

(51:24):
The goal isn't to live forever.
The goal is to live well for aslong as you are here.
Remember, it's not the life inyour, it's not the years in your
life.
It's the life in your years.
And if you optimize your health.
You can have a lot of phenomenalyears walking on this planet.
That's what it's about more thananything.

(51:46):
Think about it.
Imagine if you can go into yoursixties and seventies, still
productive, still on fire, stillvibrant, still with optimal
health like.
That's a great life to be ableto, to live that long.
The hu human beings weren't evenmeant we're, we're not designed
to live past 40 years old forthe vast majority of our

(52:07):
humanity.
Most human beings by 40 yearsold, they're out of here.
They didn't live that long.
Our ancestors didn't live to 60,70, 80 plus years old.
But we do.
And if you're gonna live thatlong, you might as well be very,
very cognizant of.
The way you go about your healthand very intentional.

(52:27):
If there's anything you're gonnagive your T to your time,
energy, and attention, it shouldbe your health.
Okay?
Because health truly is wealth.
Sometimes we think about wealthlike, oh, I wanna run up a bag.
I wanna just get rich and haveall this money in my bank
account, have my credit, and allof that.
Listen.
All of that goes out the windowwhen you can't even get out of

(52:48):
your hospital bed.
Health truly is like, it's, it'sfoundational to wealth.
Wealth is irrelevant.
What's a billion dollars to acancer patient, right?
So always start off with yourhealth and then the wealth will
follow in a lot of differentways.
So my question to you as we wrapup here, what's one system you

(53:09):
can build this week to supportyour health?
Okay.
And I wanna encourage you all tostart small, stay consistent,
and always think long-term.
So if you got value out oftoday's session, drop a comment,
drop a V in the comments if thiswas valuable for you.
I know today not everybody caresto talk about health, but I
think that it is.
On time because we're going intothe new year and we are just now

(53:31):
getting through the holidays andstuff.
And many times we don'tnecessarily eat the healthiest
during the holidays.
But set your intention for howyou go into the new year.
And this is also a message backto myself because I've been a
few days outta the gym.
Definitely need to get myselfback in there and my hope is
that you start to build yourrhythm, your weekly method of

(53:51):
operation when it comes to notonly.
Going to the gym, but also whatyou eat, how you eat your, your
sleep, right?
All of that stuff.
Your mental, emotional health.
Everything plays a big, bigpart.
It's your holistic health.
It's the wellbeing of your wholebeing.
So ladies and gentlemen,breakfast is officially served.

(54:12):
I hope that this was valuablefor you.
Again, drop a comment.
I read through all of them.
Appreciate you guys like,comment, share.
Tag someone follow me onYouTube.
You can subscribe to my channel.
You always will get the updateswhen this pops up.
And also you can follow me onInstagram at the world traveler
and I'll be seeing you guys nextweek.
Take care.
God bless guys.
Breakfast is served.