April 1st Virtual The Fitness Mindset

Hey everybody, it's Brandon Bashard. Welcome to Growth Day. We are taking on your fitness today. I'm in a new setting. Hi everybody. I can see you right off camera on Zoom sharing and jumping, getting excited. I see you in the Growth Day app. Please give a shout out. Text us. Let us know where you're coming from. Comment down below where you're watching from.

Today we are taking on fitness in a way you've probably never even thought about. And that is a holistic perspective about your fitness. Making sure that you are mentally fit, emotionally fit, physically fit, spiritually fit and socially fit. And I know this brings up a lot of conversation and internal selftalk for people. If you say fitness to them, they immediately think, did I eat the pizza last night or, you know, do I snack too much or am I fat or am I lazy or people have all this concept that goes on in their head around the topic of fitness and I know that this may be an area that you have struggled with. Maybe you're a person with six-pack abs. You got the perfect fridge full of vegetables and the perfect supplementation, but emotionally you're struggling with your emotional fitness because let me tell you right now, we've had so much conversation about things like mental and emotional health, but we've had very little conversation about mental and emotional toughness and fitness. We have lots of conversation about, you know, biohacking our way to feel better, especially during the day. You know, did you put that MCT oil in your coffee today? But we often lack the conversation about stamina and endurance.

And I can share with you now after 20 years of being the world's number one high performance coach, I can share with you a very simple and elegant truth. Most people don't know how to plan for their fitness over the long term. Everyone type it in the comment down below in the chat here. Over the long term, that's what we're talking about today. I'm not worried about getting you fit to get into your swimsuit in 30 days. That's not the conversation for me today. My conversation is about is a holistic perspective about getting you into the fitness mindset to teach yourself you have to be incredibly fit to survive this life. You have to be incredibly fit to handle the emotional roller coaster that is this life. You have to be incredibly fit to have the endurance to listen to your spouse talk at you for two hours when they're having a hard day. You have to be incredibly fit to be able to handle the time at the computer mentally, emotionally, and spiritually to do your mission or your work. It's so hard. It's so hard. And I want to tell you that I think all of this is something I really celebrate when somebody works on it holistically. Raise your hand or acknowledge in the chat if you've ever done really good in one of these other ones, but you neglected another area so bad that it really hurt your overall energy. If that's ever happened to you, you were great in one but you neglected the other one. Just type in that's me into the chat because I know how challenging this can be.

But today, we're going to explain a few things to you. We're going to get some definitions going on here to help you get the mindset and the clarity that you need to increase your motivation, your discipline in these areas. We're going to talk about what are the major obstacles, what I often call the 10 enemies, because no matter what you're doing in each of these areas, I think that there are 10 common energies that steal from your energy mentally, emotionally, physically, spiritually, socially. And when you understand these 10 common enemies, it's almost like, oh, I I can learn how to deal with those things to set myself up for the great routines we all need. Cuz some of you have amazing routines and you still feel terrible. You did your ice bath this morning, but at 1:00 in the afternoon, your brain doesn't work. Like, what is it that we can unlock you in a bigger way? That's what we're going to be focused on today. And I'm excited about this conversation because what I want to do if I have any I guess um theme in my career as a high performance coach, it's number one to challenge you, right? I want to make sure I'm challenging and pushing you. That's why we're having this conversation about fitness. And it's not just about working out. We'll cover that. It's about getting you into a place where you're going to challenge yourself to get in the best mental, emotional, physical, spiritual, and social health of your life. Who's ready for that journey? Who's ready for that journey?

Cuz listen, when I work with a client, a million-dollar client, we talk about all these things. We're not shy about them. We're upfront. We're direct about them. We say, "Okay, we we get it. This is hard. I understand it." And many of you deal with situations in your life that are so challenging where you have a chronic fatigue or you're dealing with a disease state or you've dealt with this health issue for so long. And it can be so demotivating and discouraging that, you know, it's like one of these things. If if if this is off, it's easy for it to be a domino effect down. You know, if you're not mentally fit, your emotions fall apart. You don't want to work out. You don't feel in tune with your consciousness or your spirit. And now you don't want to deal with people. Or when you deal with people, you're hangry, you're irritable, you know, you're impatient. So there's a domino effect of these. And that's why I think when anyone talks about fitness to me, I think about it big picture. But as a coach, I said I have two things. One is challenging you. And another one though is providing frameworks that you can use so that mentally you're in the game and and you kind of have an understanding of what you need to do to get better in these areas because we all have different goals. You know, we all have different goals. I I have friends who their goals they're just their whole goal is just to get jacked. They just want to look big. They want to look ripped. They want to have incredible muscles. Uh, but they can't go outside and run a mile. You know, I have other friends who, hey, they want to be doing ultra marathons. They're so excited about the ultramarathon and yet they've never quite gotten their social environment into a place that they feel strong. And so, I know we all have different goals in each of these areas. Some of you, you've mastered all of these, but spiritually, you don't feel alive. you don't feel that consciousness, that energy, that vibrancy that you want to when you're truly in touch with your own spirit. All of these are common. My job today, I want to push, I want to challenge you. I want to give you what we talk about in our ultra program as the performance edge. We want you to have more edge towards these things because when you have more edge towards them, more focus, discipline, motivation, drive. When you have that, then all these get easier. If you don't have the edge, then you keep placating your comforts. I don't feel like it today. Well, that's more comfortable not to do anything, so I I guess I won't. And you and I both know that there's too many days that you have compromised and it set you up not for success but for detachment. It set you up your your current behaviors ruin your energy 72 hours from now. So much of your biological energy today like in this moment wasn't your morning routine today. It was the last 72 hours of sleep, nutrition, diet, movement, self-talk. A lot of how we feel right now was just the last 3 days. You know, we spend a lot of time as a culture talking about how we feel today based on our childhood. But we won't even acknowledge what we ate, how we slept, how we moved, how we took command in the last week. So, we want to blame other things. We want to look back and past. But instead, I'm going to challenge you. Let's look at our actual behaviors this month. Let's look our actual behaviors over the last 3 months and ask, did it set you up for success?

I'll give you an example. In my own life, my definitions might be very different than your definitions, which is going to be a big conversation today. A lot of people have never clarified what they really want. And so each of these areas seems truly foreign to them. Like if I say to you, what's your goal or your objective with your emotional health? And you draw a blank that says, I'm glad you're here. You the the work of personal development is to workshop these things to come up with greater clarity for yourself. And that's what we're going to do today. We're going to workshop this. So, if you don't have a journal out or you haven't opened up growth day here to open up your journal to take some notes or down below here in growth day if you're in the app, you can take notes along with the session. I encourage you to do that because we have a lot to cover today. There's we're going to go deep. So, anticipate a workshop, anticipate and allow me to challenge you a little bit in each of these areas. Not because you need to be a 12 out of 10, but maybe we need to move you up from a an area where you feel like you're a six or a seven and we want to move you up into that range of 8, 9 or 10. And no one is perfect in any of these areas. But if we can have clarity of our objectives in each of these areas, we can live our life in alignment to those. And I promise the one promise from the session today is a greater aliveness in your life, a greater energy in your life. And when you have that, everything shifts.

Now I shared with you, you know, maybe my goals are different than yours. Uh my goals like I I think of a lot of my friends, you know, I'm I'm in a very active community. Most of my friends work out every day or every other day for years and years and years and years. And I've worked out every other day for 20 years. I know I look like it. No, the funny thing is I only had one goal. I had one goal when I think of all these things. What's your goal? So, I'm going to draw out today and you're going to have to stick with me. This is our first time using this thing. So, I hope I do it well. But many of you have been with us in the LA theater all year long. And now I'm back in the studio for the summer, which I'm excited about. and I want to talk to you uh in a way where we're just kind of workshopping it and I'll share with you some of my goals and how I develop them over a period of time and then we're going to dive into yours and then we're going to just work through how to get advantage in each of these areas like what's the difference makers that we know from research and not just research in overall high performance but deep dive into conversations that we know about longevity into mental wellness ness into the ability to have the performance edge. We're going to go deep.

But so my goals when I think about each of these areas, mental, emotional, physical, spiritual, and social, my goals at the very beginning from from the time I was 19 years old. I had one overarching goal and what I wonder what yours is. When we start talking about fitness in each of these areas, I want you to define it in a minute about what your goals are. And I'll share with you, I really had like four, but one was the overarching goal. And many of you know if you know my career, you know, that goal for me was energy that I wanted to have. Notice I don't I'm not just talking about energy overall. I'm talking about what I call applied energy. I want to be able to summon the energy I need to serve in any given moment. and to have it in terms of endurance or what you might call stamina over a period of time. In other words, I didn't want big dips in my energy. I didn't want to have that experience where it's like I couldn't get the energy to serve on stage or a day like today where I'll be teaching what probably six hours. Uh, don't worry, not this session. Today I'm with you this morning session for about 3 hours. We'll do some workshop and breaking. But overall, I'm teaching a lot. I'm on the road a lot. For those of you who are coaches or you want to be a creator or you're an artist or you're an entrepreneur, you know how much mental energy that takes, right? You've got to constantly be in a creative mode. You've got to be able to come up with ideas. You got to handle problems. You you you have to know how to be, you know, focus on one thing, but then in another moment innovate and build a new thing. It's incredibly hard. And to me, mental energy was the beginning because when I was uh when I was 19, I realized I couldn't study for a long period of time. Anyone ever had that before? you you're at school and and your attention span is only like 30 minutes or today three minutes or a Tik Tok video. But I was realizing I was like, "Wow, I don't have the mental stamina to study all night." I'd go to class and my friends would say, "Yeah, I studied all night." I'm like, "How did you study all night?" Like my brain would get fried. I couldn't believe that people could study all night. I met friends who would read multiple books every week. I met speed readers during college. I met people who could study class notes and retain that. And I mean at like epic levels. And I was like, "Wow, they've got a a a level of mental fitness that I don't have." So, I'm sharing this with you because look, I could have ordered this in in any given way. But for me, it started with mental energy. I was like, "Wow, I I don't have that." But also, at the time, I was struggling with a lot of mental, emotional, and physical realities as we'll talk about today. And I had to learn to broaden this topic of energy. And we'll do that right now. But for me, my overall goal was I've always wanted to have the energy I need on demand and over the long term. So most of my life and my habits from how I meditate or exercise, how I deal with nutrition and supplementation and movement and my entire I would say habits and routines are set up to make sure that I have the energy to serve at the level that I want.

Now that's a very simple and elegant question to you. Do you have the energy you need to serve at the level you want? Now, I know serve is a weird word for some people, but do you have the energy you need to serve the level you want in terms of serving as a parent to your child? Serving at work, serving in your creative endeavor, serving in caring for your team or your business or your customers, serving in terms of you having that that feeling to care for other people. I I know that's a broad definition, but I think it's so important. We're going to start with that simple challenge today. Do you have the energy you need to serve at the levels you want in each of these areas? Could you do yourself a favor as we're starting just to baseline before we reveal the common enemies and the amplifiers in each of these areas? Could you score yourself next to these in your notes on a score of 1 to 10? And what I'd like you to do before you write the numbers, let me give you a time frame. Let's just go back three months. Okay? So, just the last three months, how's your mental fitness and energy been? One means you've been mentally kind of off completely. 10, you're vibrant mentally. Okay? You do that same thing mental, emotional, physical, spiritual, and social. As a coach, I love people to score themselves and I like to look at the immediacy like where they're at in the last 90 days. Of course, you could go back further, but for today, let's keep it arbitrary to that 3mon timeline just for today so that we can get an understanding mentally, emotionally, physically, spiritually, and socially. What's your score? And if you would, if you're willing to be a little vulnerable, could you type this out? mental, emotional, social, spiritual, uh, and social. Put your score next to it and put it in the chat just so that I think it's valuable for this community to see, oh wow, people are kind of all over the place because sometimes we have this guilt that, you know, oh wow, our spiritual center is low, but you know, mentally we're high. And I want to let you know, of course, there's variability here. And when I bring up the topic of fitness, a lot of people get very hooked and they feel very guilty or they feel like they have to be perfect. That's not today's conversation. I want you to move away from this idea that you have to be perfect into this idea you have to clarity and discipline for practices. So from perfection to practice. And if we can just get the practice going, then you won't stop so much. So, score yourself, share it. We're going to workshop this today. Okay.

So, I talked about mine. Uh, one of my goals was energy, but Oops. Shoot. I deleted that, didn't I? I'm still learning how to do this, y'all. Ah, cool. Okay. So, one of my goals was energy. Another goal though, if you write this down for me, was strength. Strength in each of these areas. I wanted mental strength because I thought, "Oh, I I'm falling apart here in school or emotionally. I was falling apart all the time." I didn't have emotional strength. So, when I went through a breakup with somebody I love because I didn't know how to deal with that, I went into depression. When I got frustrated in my learning, I quit. I didn't have any emotional resiliency. what I would overall call strength. I didn't have the emotional strength to deal with life's basic challenges. Right? Because life's basic challenges. You have them. They're we all have them. Some of your life's basic challenges are uncertainty, our dread in dealing with things we don't want to deal with. Our disruptions from people disrupting our plan, our disease or sickness, not feeling well, our plans changing. and all of a sudden we it's like we got to deal with all those things. Those don't go away and I didn't have the strength to deal with those things and that frustrated me. So to me fitness is about strength but not just about your bicep strength. It's about mental, emotional, spiritual, physical and social. And I had to really learn that I didn't have a lot of uh uh social strength because I I was uncomfortable in myself. Does that make sense to anybody? I think social fitness is more than just social intelligence, knowing people's psychology or understanding people. It's about the strength to convey who we really are. It's about the strength to stand up for ourselves. It's about the strength to set boundaries. That's what makes us socially fit. And I never thought about that before.

Another thing that I need to learn was I need to learn skill. I think fitness is tied to skill in everywhere. Even just physical fitness, right? Uh if I walk into a gym and I don't know what to do in there, I don't have the skill of understanding a proper movement, then I injure myself, right? I go try to do I go to the squat rack and I don't know proper form. I don't have any skill in doing a squat. I tend to hurt myself. And I think that's very true for people in a lot of areas of their life. They never develop competency in the areas that matter most for their well-being and their advancement. And that's why I celebrate you for being in growth day today. You're doing the self-improvement. You're doing the work. You care about these topics. I want you to develop such a high level of skill in life that you feel like you have what we call selfmastery. That's why we even call it our mastery membership in growth day. Why do we call it that? Because there just there's another level of skill. When you get great at dealing with people, when you get great at knowing what works for you, when you have a higher level of understanding and competency in what makes you successful, in how to deal with people, in what to eat, in how to sleep, all these skills come together to give you more energy, right? And I don't think a lot of people think about fitness as a skill. I think it's a tremendous skill. That's why I admire so many of you who are physically fit like you've cared about understanding form or many of you you can hop on a bike and ride you know dozens or hundreds of miles and you understand like efficiency. Efficiency in sport is a skill. Nutrition in a sport is a skill, right? Movement in any given sport is a skill. If you've ever gone into a gymnastics center before and watched an amateur, a brand new person, you know, in their first two, three years figuring out gymnastics versus going to the Olympics, that level of skill and mastery isn't, you know, like 10x, it's like 10,000x. It's so different because they develop real skill and understanding of the little things that make a difference. you know, the little things like I've spent my career in high performance understanding some of those little skill sets and understandings that help people become more productive or or more healthy or more effective in influence or leadership or sales. Like I've had to understand that. Some of you studied marketing, right? because you want to learn a social skill and you've studied marketing and you you know exactly you can look at a sentence and understand how to make that sentence more compelling because you have the skill set of marketing or psychology. Well, I think many people in each of these areas never thought about it that way. Like, oh, you're you're developing skill here. That's your personal development. I tell people all the time, are you into personal growth? They say yes. I say, "Great. What skills are you developing right now?" And they go and they go, "Oh, we're not yet fully conscious or or at that higher level, that ultra level of personal development." So, I want you to be clear. What skills are you trying to develop in your life?

Now, I know there's more to this and and we'll keep going. I know we have a lot to talk about today. One of the things though I hope that you'll also write down and I had to learn this adaptability. adaptability. When I think of fitness, adaptability is a big part about it, right? If you think about physical fitness, that adaptability in range of motion or flexibility or even on a different court, right? Can can you be physically healthy on a on a basketball court, but also go uh, you know, go over here and row? You know, when you think about an Olympian, I've worked with some decathletes. They do 10 different events and their their body is adaptable. They've built in that adaptability, range of motion, or flexibility to be able to do extraordinarily well in different sports. So, why does this matter? Because are you adaptable in different social situations? Are you adaptable of emotional? Hey, have you ever had a bad day at work and then you can walk into your house and be an amazing mom? Like you have that spring back effect, that bounceback effect, that resilience to shift or to change. That's a that's a big one. you know that adaptability I wanted you can use a lot of words here resilience or flexibility but we certainly know that your survival our survival as humans came down to a lot of our adaptability right could we adapt in our environments over a period of time is what led to a lot of evolution and so these are fundamental in our fitness and right the survival of the fittest.

Okay, now it's locking in here. Now it's locking in here. And here's why most people don't survive and adapt, but more importantly, why most people don't thrive and reach ultra success or higher levels. Let me share with you what I believe it to be. I really deeply believe it to be. They've never set that mastery mindset. It's not up there, right? They're kind of going through the motions. Could you ask them to stop that today? Thank you. Um, apologize guys. We have something going on outside the studio today. It's like, hey, let's set that higher bar. Could you all write it in your chat right now? Set the higher bar. Write in the chat. Set the higher bar. So key, right? Set a higher bar. Don't go through the motions. Set a higher bar. Don't go through the motions. Set a higher bar. have clear intention, clear goals, know what you're going after, and I think that's going to really benefit you today. Could you all set a higher bar today? Not just want to do okay in these, but have extraordinary energy, strength, skill, and adaptability. And if you think about what we talk about in you know the the greater community of of personal development whether it's that part of biohacking or mental fitness or coaching or leadership all of it requires these doesn't it? So why don't most people get these? Well I don't think it's because they're lacking intent. I don't think it's because they're not smart. I don't think it's because um, you know, uh, their environment isn't set up. I think what usually happens is like we teach in all of high performance, they don't have clarity. They just took their eye off it. Could you be honest in in the chat and just say yes? or if you're if you're seeing me, if you're one of our ultra members on on Zoom, have you could you raise your hand and be like, "Yeah, I've taken my eye off like we get busy. We forget the objective and that's where we get stuck."

So today, I'm going to help you with a framework to think through all of this. We're going to talk about the 10 common enemies and then we're going to go into more acceleration, more of the ultra level of health and fitness. Okay, this is going to be really fun. Are you guys having a good time so far? I'm watching you. I can see you. All right, we got ultra members. So many ultra members in Zoom. I know. I see you on the group chat under the comments here in growth day. Uh, we got a lot of work today. So I'm going to give you a little framework to how can we take all of this and narrow down how to focus. Okay, so I'm going to move to a new screen here. Hopefully this thing works. I'm going to give you my doors framework. Okay, we need to open the door to greater fitness and we're going to talk about how to do that here. And I really believe as you start thinking through this, it's going to be our workshop. Then we'll overcome some challenges. Then we'll go faster. And each of these will be a major unlock for you. And so when you and this will be a great acronym for those who are just into personal development and you're like, "Oh my gosh, please don't talk about physical fitness. I don't want to deal with it today. Brandon, don't worry. This framework you can use for anything on your success journey. Okay? But I think it's very very helpful as a coach. I give this often to people to to help them start thinking through it. So again, our what we're trying to go here is we're trying to get into fitness here and we're trying to do this fitness mentally, emotionally, physically, spiritually, and socially. Okay, how are we going to get there?

First and foremost, the D stands for definition as a workshop today. If I say to you mental fitness, what does that mean to you? See, I know this is so basic. Most people, if you don't have a definition to something, then how can you know if you have it or if you're going to do it? See, our society really struggles because often we say, "Hey, you should be more happy." But if you talk to 50 people about what happiness is, what do you find? Most of them in the moment are making it up. So if I said to you, do you believe that happiness is an important part of life? Everyone goes, "Yeah." I go, "Great. What's your definition of happiness?" They go, "Uh," I said, "Well, how important is happiness to you?" Well, Brendon, happiness is very important to me. Okay, what's your definition of it? And then they don't know. And I want to let you This was a shocking thing to me in my life. I think it's because for me, I had to define it for myself so many things cuz I didn't have a lot of mentors growing up. So when I went into psychology or into personal development, I realized I I didn't quite get it. Like, okay, if someone says to me, hey, is mental health important to you? I'd be like, oh yeah, okay, what's that mean? What's the definition of that? And I would struggle. So as we go into this topic today and I would encourage you in every area of your life and I know many of you are leaders too your job is to get a definition. Find somebody's meaning upfront. For the coaches in the room find the meaning upfront. Lots of people talk around a topic and they never get to the definition. Your spouse tells you, "Hey, I don't feel as connected anymore." And you know what most people do? What do most people do in that? They get defensive and argumentative. They go, "What do you mean we're not connected?" "Well, I I you know, I brought you coffee. We went on a vacation. We did these things together. Oh my god." And so they throw their definition at somebody else versus seeking first to understand. So your job is to get their definition. Could you all just write this down? Get the definition. You want to be more spiritual in your life. I'm like, great. Define that. What does that mean to you, Brennan? I want to be h more healthy. Do you know how many people have told me that after 20 years doing this Brandon I want to be more healthy? My first question is like okay great define health. What do you mean by that? Get the definition in high performance habits. We know leaders do this. Seek clarity. Get clarity on these things. Co. So, I'm belaboring the point just a little bit because I want you to think about mentally, emotionally, physically, spiritually, and socially. What does me what does fitness look like for you there? What does fitness look like for you there? If fitness is a hard word for you, great. What does success look like there for you? I think they're different words. I define them differently. I think success is about achieving an objective that's important to me. But I think fitness is another level. You know, when you see somebody who has real fitness in your life, they've gone beyond the ordinary, right? In our language and growth, they call that that that ultra. They they've gone beyond the norm, right? They're just beyond the edge of normal. They've pushed it, right? It's like some people can walk a mile, good job. Other people can sprint that mile. It's like, oh, that that's another level. To me, that's a different level of fitness. So, if you are defining fitness in each of these areas for yourself, I'm just wondering could could you go deeper? Could you challenge yourself there? So I think it's important if you're above the age of 20 to have defined what these things mean to yourself. Often we're not taught that but you know as you become an adult and you mature definitions are important. Just like I said earlier as a metaphor what's your definition of happiness? Well today's topic and this whole month's conversation in growth day is about fitness but holistically. So, what does mental fitness mean to you? What's emotional fitness? What's physical fitness? What's spiritual fitness? What's social fitness? I think these are important. And my definitions again might not be yours. So, I'm not going to blavorver mine. I'm asking you to workshop. This is what we do in growth day. Our job is to open up the gate and you develop some self-awareness and selfmastery. So, open up the gate of conversation in your mind about these things. For example, my definition of social fitness has the word in it uh has two words in it might not be in yours. In my definition of social fitness, I have two words that may not be in yours. One word is confidence and the other is assertiveness. Now, when you think of social fitness, you might not use the word assertive. You might say compassion. You might say empathy. You might say influence. So this is why it's important for you to know it. And let me give you a big tip for those who are leaders and those who coach. People's definitions always reveal their values. People's definitions always reveal their values. For example, uh again just as a convenient metaphor, I go to happiness, which is a little outside of our framework today, but if I go to happiness, someone might say, "Happiness to me, that's just spending time with family." Okay, I just got an insight into their values. Someone else might not include that in their happiness conversation. So, I think it's important for you to have definitions because it means you've thought through your values. A person who lacks definition or clarity or intention, any word you want to use here, tends to behave randomly, erratically or impulsively. Let me say that again. A person who lacks a definition or values, they tend to act irerratically, irrationally, or impulsively. And you think about it, when someone is trying to get physically fit, if they don't know what that means for them, what do they do when they go in the gym? Well, they wander around the Smith machine over here. They go to the leg press over there. They grab a barbell over there. They pick up some try to do a kettle. There's no They're just random in the gym because they don't know what they're going after. Does this make sense? Okay. I know some of you might go, "Brendon, this is so incredibly basic." I'm like, "Great. Do you know the definitions for yourself and other people around you? Part of leadership is understanding other people's definitions. Okay, so let's keep moving on.

So definition is a big one. Another thing that we want to understand is your outcomes. I'll give you an example. If we're talking about uh now physical fitness and physical fitness, okay, what does that mean to you as a definition and what are some of the outcomes that you get from that? So, if you have physical fitness, well, an outcome might be, you know what, I want to be able to run in a mile in 8 minutes or less. Okay, that that's an outcome, right? That's a very specific goal. That's something that you can measure. That's something that you can build towards, right? That's an outcome. I want to be able to climb up the fourstory building I live in carrying three bags of groceries and not feel like I'm going to die. Okay. Hey, that's a pretty good outcome, babe. I want to be able to go take the kids to the park and play all day and have fun. Amazing. That's a clear outcome. And and they can be very specific. Let me give you another one of mine. Uh, I know you guys are seeing me in the studio today, but many of you are used to seeing me on stage. And uh, I had to make a goal. I said, I want to be able to go out on stage and for two to three minutes flat out, jump as high as I can, and far as I can to the left and right, and dance and clap and lift the energy of the group. I need to be able to go full flat out for two to three minutes, which I know doesn't sound like a lot for many of you, uh, but if you've ever tried it, go mark in your backyard, uh, you know, 55 ft and then go try to dance for, you know, 30 or 40 feet of that. So, using the whole stage, try to go 30 to 40 feet pingponging back and forth for two to three minutes. Just try it and see how fast you get winded. Uh, some of you know that because maybe you went out and you tried to salsa dance to one song and you thought you were going to die at the end. So, I'm trying I'm like, okay, an outcome for me. See, my definition of physical health is pretty broad and big, but then I have specific outcomes. Does this make sense? Your definition is broader and bigger. has values and then the outcome to can be very very specific. Another one for me, I want to be able to hop on any bike anywhere in the world and I want to be able to ride for an hour on any terrain. So, I used to love mountain biking. So, I was like, "Okay, I still love it. I just don't get to do as much." But I was like, anywhere, anytime, someone's got a bike, I don't care if it's a, you know, a cruiser or an ultraodern, lightweight, incredible road bike, I want to be able to hop on that thing and go for an hour. That was a specific outcome for me, right? Another one was like, I want to be able to run fast for 15 minutes. Now, fast might be arbitrary to you and me, but I knew the pace that I wanted to be able to keep. And so, the reason I'm using the the physical aspect here is is it's almost a metaphor for life, isn't it? Now, let me be the personal development coach for a minute for all of you and tell you if you didn't know any area of your life that you're struggling in right now, you probably have unconscious definitions and unconscious outcomes. And so, a big part of personal development is bringing these things to the front, bringing them to conscientiousness, thinking about them, and setting up a plan for them. in any area of your life. You might be Bren I thought I came here for fitness but I'm getting more that you know I hadn't thought about some of these things. So I'm trying to share with you this is uh when I teach frameworks I think it's one of the big differentiations of my career when I teach frameworks a lot of these frameworks you can import as mental models to other areas of your life. Think about any area of your life you can import these ideas. Let me define it. Let me get some clear outcomes. Okay, just as I've said, we're workshopping today and it's why I'm trying to use so many examples for you because I'm assuming you're not listening passively. I'm assuming you're doing the workshop with me. So, have you come up with some outcomes for mental, for the mental area of your life, for the emotional, the physical, the spiritual, and the social. Could you come up with some outcomes? So maybe you started you get you got some definition now you got some outcomes. For example, for me, I have a spiritual outcome each day. I want to feel an incredible sense of presence all day. And I know some people say, "That's impossible." I'm not worried about possibility right now. I'm worried about the outcome I want to get to. I want to feel present throughout the day. It doesn't mean I'm perfect all day. I just want to feel presence throughout the day. I want to feel my presence, my spirit. And I want to make sure that twice throughout the day I'm baselining and connecting. Am I trying to access a divine energy? And for example, it's simple as me. Did I pray? Did I meditate on God? For me as a believer, I'm I'm trying to make that connection cuz how many isn't it so easy to go throughout the day disconnected from your own spirit? I know some of you did that. That was called your first marriage. Okay. Oh. Oh, the kid went there, didn't he? Okay. I think it's important. I think it's really important for us to think about these things. You know, sometimes we get off. We get off and we got disconnected from our own spirit, our own humanity. Sometimes we get disconnected from what we really want. And so for me, being present, connecting to a higher energy. I could not do this for this many years if I didn't learn to do those two things. So I had to make though that an outcome for me was oh I want to make sure twice a day I'm tapping into divine energy and throughout the day I'm checking my presence. So I set up all of these different ways to get there.

Okay, with that I want to move on. Now let's define our obstacles. Okay. What gets in my way? That's your obstacles. What gets in your way of being mentally fit? What gets in your way of being emotionally fit? What gets in the way of being physically fit? What gets in the way of being spiritually fit? What gets in the way of being socially fit? I know some of you are like, "Oh my gosh, I did not know we were workshopping this hard in growth day today." Who's having a good time, though? Even just thinking through this, I mean, don't you could can we just all take a pause? Don't you wish you got taught this framework when you were 15 years old? I didn't get taught this stuff. I had to develop frameworks when I was, you know, 20, 30, 40. It was like, oh man, I wish I got this. So that's why if you wanted this for a teenager, do the work now for yourself. Give yourself the gift. Give yourself the gift. Because when I talk about obstacles, people shut down. They don't want to do the work. They're like, "Gh, I don't know, Brendon. Do I do I really have to take this on right now?" I'm like, "Yeah, you're here. The video's on. You got notes in chat and you see other people. So, could you do me a favor? Would you be vulnerable with each other just to cheer each other on? What's one major obstacle you're dealing with any of these areas? What's an obstacle to your mindset? What's an obstacle to your emotions feeling the way you want to? What's an obstacle to your physical health? And just put it in the chat. What's an obstacle you are facing? Right? Sometimes you just feel like, oh, it's time. Sometimes you feel like, oh, it's genetics. Sometimes, oh, you feel like it's your spouse. Sometimes you feel like it's work. Sometimes you feel like, I don't know what to do. It's just a lack of knowing. Like, what is it for you? put in the chat what's an obstacle you're facing.

Now, I'm somebody who is way upfront about this in my life. I am incredibly conscientious about it. Uh, I always ask high performers, I go, "Do you know what your roadblocks are yet? Do you know what your roadblocks are? What's getting in your way? Are you aware of it? Um, and I'll share again. It's the difference between a conscious and unconscious life. A lot of people don't know. They what happened is, and I know this this is going to sound very judgmental, but I want you to listen close. A lot of people, they don't know what their obstacles are anymore because they've been discouraged so long they haven't thought about it. When I tell people what are the major obstacles you're facing, if they don't know what it is, what I usually know is this framework is broken. If you don't know what your obstacles are, you probably haven't clarified your outcomes. Oh, so a lot of people when they're like, I I don't know what's getting in my way. I go, oh, the problem isn't what's getting in the way. The problem is vision. They forgot what they were after. They forgot what they were fighting for. They're lacking that clarity or that ambition right now. And so we got to get reconnected with that. And then we got to go, okay, assuming this is what you want, what do you think will get in your way. And you know, I think when a a leader is too harsh, they'll often think that a person doesn't know what their obstacles are because they gave up. And I don't like the languaging of gave up. I think they got discouraged and they lacked the touch points of clarity. Right? Why do you think every personal development and psychologist person have always said the same thing? Write down your goals daily. We kind of need to see them. We need to remember. We need to have that daily touch point of what

We want outcomes. Living towards the definition of what we think is a good life. It's like, what's your definition of a good life? What does that look like? What are the things that are real? The outcomes that you're able to have, do, or build towards, and what's getting in your way?

And I think obstacles, we're going to spend some time going through some very common obstacles that people face. And, and I hope it will serve you. And those obstacles, I call the 10 enemies. We're going to cover those in a minute. Okay.

What else? Well, once we know these things, are you guys liking this? I hope you're workshopping with me. I'm trying to buy you enough time in using enough metaphor that you're actually, you just went through the obstacles mentally, emotionally, physically, and spiritually, and socially for yourself. Because if you're doing the work with me, the unlocks are bigger. If you're just listening conceptually, you know, that's one level of personal development, but it's why so many people listen to podcasts and never change their life. There's passive listening and then there's workshopping, right? One sounds like entertainment, the other sounds like work in progress.

Okay. What else? Well, I think it's important, once you have the definition and the outcomes, that you set up your routines. That you set up your routines. This is, oh, okay. I need to set up some deliberate practices and habits and rituals. We'll use the word routines for all of that today. To get me to achieve those outcomes more often, right? So simple. It's like, okay, great. Now I know what you want. I know what's getting your way. Tell me, what's the plan? What's the system? What are the deliberate practices? Today, we'll use the word routine for all of that because the most effective way to get somebody to long-term fitness in any area of their life is routine. We've got to have a foundational set of routines that you run that make you awesome. Right? Everyone type in the chat, "I'm ready for awesome." "I'm ready for awesome." Like, there's a foundational set of routines that you need to run that make you awesome. That's it.

What does awesome mean to me? I told you, energy, strength, uh, the ability to have that stamina, that endurance, that adaptability. Those things. For me, it's like, oh, great. These routines are developing me so that I have more ready energy, strength, skill, adaptability. So, what are your routines for your own definitions? I'm curious. So, I would love you to put down below if you take just the broad conversation we've been talking about fitness. Put in the chat, what are the top three things you do as routine that make you feel awesome? Now, it can be in any category, mentally, emotionally, physically, etc. But what three things do you that that you do on a consistent basis that make you feel awesome? Could you put in the chat three things that make you feel awesome? Anything you want to write down. Prioritizing sleep, that's a good one. Eating well, that's a good one. Talking with friends, that's a good one. Walking outside, that's a good one. Supplementation, that's a good one. Protein, that's a good one. Journaling, that's a great one. Goal setting, great one. Y'all got great stuff. So, write down your routines.

And here's what I know. Every high performer I've ever met has really rock-solid routines. Now, can I give you a little bit of grace here? A lot of us think, uh, because we study podcasters and the scientists and the biohackers, we think that they've got a list of a hundred items that they do every day. And I've been with most of those major famous podcasters now and all the people who are the health hacks and the biohacks. And the truth is, no, they have a foundational set of maybe five routines that they do every day. Maybe five. It's not 10, 20, 50. You think it is because they are paid to pump out episodes. Okay. I thought that was funny. They laughed. Did you laugh? Why does it sound like they have a million things? Because they need to pump out a million friggin podcasts. That's how they get paid. If they don't keep making the videos, they don't get paid. So, they got to tell you there's a million things. And as a high-performance coach, I'm usually like, actually, there's probably like five. I mean, read the biggest research still ever done on high performers worldwide. A little book called High Performance Habits. There's only six habits. I wish I could have came up with a hundred. The book would have been longer. But no, that science said there's about six. So, we have this ideation that you're supposed to do a hundred things. Could I just get you to do five? Could, could you just have five great routines that you run every day or every week? Just start with that. Five routines you do every day or every week. Great.

The thing is, stay disciplined to the core. Stay disciplined to the core. Those routines are the things that make up your life. We become our habits. Notice, we aren't our habits. We become our habits. That's both the promise and the potential dread of personal development, right? You're going to become your habits. You're going to become your routines, but you're also a reflection of them today. So, if your fitness sucks in any given area, let's look at your routines.

Now, the funniest thing happens here, and you might know this. So many people go, "But I don't have any routines." And I go, "Oh, you do. You're just not conscious of them." And this is where often as coaching, we'll flip the conversation from a routine to a pattern. There are patterns you're running in your life that might not be additive to your life. They might be taking away your energy, your strength, your adaptability. And so often I tell people, they go, "Brendon, I feel like crap." I'm like, "Okay, what are you doing specifically to make yourself feel like crap?" And they'll go, "I don't know." And I go, "Great. Let's start right there. You're running an unconscious routine that's making you feel like crap. Let's find where is that? What's happening for you?"

And can I share something with you? Could you learn to do your self-analysis without the guilt and without the shame? Like, listen, if, if, if you feel like crap, speaking to yourself like crap is not going to help you overcome that hurdle. Right? Give yourself the self-respect and grace to say, "Yeah, this routine or this pattern is not serving me. I'm going to create new ones." Without stewing all day long on why you were so unconscious in your patterns, on why you set up bad routines. I'm often like, "Hey, just shift the dang routines. Your mindset will catch up. Your self-worth will catch up. It doesn't work the other way around so often. Well, first I'll develop self-esteem and then I'll change my routine." That wasn't meant to rhyme, but it really did. Oh my god.

So, you have to, I have to entertain myself here. I'm standing here for hours with y'all. I, I don't, I can just see your faces on my Ultra members. I see y'all. Everyone else is in GrowthDay. Just watch. I got to entertain myself a little bit. But that's what we do. We wait for the self-esteem to change the routine. And I'm like, "No, no, change the routine, the self-esteem will catch up. Change the routine, change the behavior, change the work effort, change the output, and your self-worth and your self-esteem tends to catch up in developing more competence and capability. Our character catches up."

Now, of course, I'm going to get tons of hate on the internet about that one because it seems so nonsensical to say that it's always like that. Of course, I can go to a retreat or I can go to a seminar and I can learn a whole new level of consciousness and self-awareness about myself and then I'll change my routines. That works, too. They both work. But most often, if I can get somebody, just, could you just stop shaming yourself? Let's just actually, could you just stop overly obsessing about how you feel about yourself and can we just like get some sleep, eat some salad, go for a walk? Can we just, can we just start there? Okay? 'Cause some of you, I, I just want to let you know, part of your personal development is to stop beating up on yourself so much. Because as you shame yourself and guilt yourself, no wonder you seek more comfort food. As you shame yourself and guilt yourself, no wonder you don't think about your outcomes because you don't believe in yourself. So often, yes, I want you to shift your mindset, your self-worth, your self-esteem, but I also want to get you some momentum. And so if you feel like you are lacking those five core routines, implement them for yourself. And you're like, "Which ones, man? I don't care. Get five core. Practice it every day or every week." Well, "Should I do this, this, or this first?" I don't care. Get five on the board. Work them. If you're really struggling, get two on the board. Work them. "Which ones?" I don't care. "Should I do sleep first, then work out?" I don't care. It doesn't matter. Get momentum. Everyone put in the chat, "Get momentum." That's the idea. That's the idea. That's the breakthrough.

Okay. Do you all like this framework? Remember, it's a mental model you can import to other parts of your life. So, what's the definition? What's the outcomes you're after? What's the obstacles? What's the routine? And then the last one, oops, is called socialization. We are social beings, not just human beings in our self. We're social beings. We're interconnected. Our society, our cultures work on that interconnectedness. And so your mental, emotional, physical, spiritual, and social realm is all about proper socialization and purposeful socialization. We all need the basics of socialization. We need friends and, and family, but specifically, we use socialization as a tool for change. I know that many of you, you listen to all the stuff that we do, but when you actually come to a GrowthDay event or any of my seminars, it's there that it clicks in. It's there that things happen and people go, "What, what did you do? Did is there something in the water at the seminar? I changed my life." I'm like, "No, the thing that changes people's lives the most at my events that most people don't even like recognize as a major factor is I constantly have people get up, get in groups of five, and talk about what they're grateful for, what they want, what they're struggling, what they need help with." And at our, you know, multi-day events, they might do that nine rounds in three or four days. And so they've met 15 new people who also are striving for something, who also are vulnerable to talk about obstacles, who are also talking about what's working, and all of a sudden it's like they have a new community and they have new examples and they've got new friends to strive with. Does this make sense?

So socialization is actually a tool for your change and it's also the thing, your relationships. It's the thing that we know is most critical to your longevity. So when we talk about fitness, survival of the fittest, well, it wasn't just straight up genetic. It was also the cultural aspect of the tribe. It was the cultural aspect of their immediate relationships. Do you have several close, intimate, great friendships or relationships with family or a spouse is a predictor of your life satisfaction, your income, your creative output, your promotability, and how long you live. Think about how profound that is. And so if I have any goal physically, as an example, remember I told you I, I want to be able to just flat out run for 15 minutes. Well, guess what? I don't just go out and try to do that by myself. I find a buddy. I'm like, "Hey, do you run? Oh, you're a runner? Hey, I have this goal. Uh, you know, this outcome I want after. I don't just be able to run for 15 minutes. I mean, flat out. Um, can you do that with me? Can you teach me? Uh, can you tell me your routines?" Just like research shows that if you want to become a marathoner, it's critical that you train with other people. And the earlier you train with other people for a marathon, the faster your time. And so, it's just an understanding like, oh, I need to be around other people striving for what I'm striving for.

Why does this matter? Let me ask you this question. The 10 people around you, how's their mental health? I ask all my leaders that all the time. I go, "The 10 people around you, how's their mental health?" And often that really smacks them a little bit intellectually like, I never thought about that because you've heard you're kind of a result of the people you hang out the most with. Like you're an amalgamation of the social influence around you. And if that's true, then please architect the humans around you to be awesome. Like build a community of strivers who you look up to.

Some of you, I told you that story where I started our Ultra group last year for them but also for me. I wanted to be consistently around other people who wanted high levels of advanced personal development. I was like, "I got to get that community back in." You know, I've got them as peers, as friends, but like I want customers and clients who want advanced high levels of personal development, what we call our Ultra program and GrowthDay. That was for me as much. I wanted, I didn't want it to be, you know, the three trips I get to take with my friends a year. I didn't want that to be, you know, the once or twice a month I see my friends at an industry event in the, in, in that. I wanted to be like every single month built in, twice a month, push myself to the ultra level. And so I built it in my own product offerings. Does that make sense? Like I know socialization is a tool for my growth, my well-being, and my longevity. And so I'm constantly seeking out people and groups, mentors, experts who are going to get me there.

But please understand, and I know you already know this so conceptually, but you know this because it's been your life. Your energy is really and truly dramatically shaped by the people around you. When your spouse or partner is stressed, it's like your mirror neurons see that and he's like, and you feel it, right? When research in high-performance studies it, it's so obvious. Literally, you take a new person, take two new people at work, put one person around underperformers, the another person around high performers, and literally their productive output in their first six months at work is different by double digits. Meaning the person sitting by high performers tends to perform 20 to 30% higher than the un, than the other person sitting around underperformers. This is literally work output measurements. That's crazy to think about how significant that is because imagine what if you were 20% more awesome every week. Think about that. Well, that's what they found in workplace studies, in organizational research when they put a person around high performers, like literally sitting around them versus underperformers.

So, in your own life, this is why I, I'm a little hard on this and, and people feel like it's, uh, a major challenge. I just go, the 10 people around you, you chose them and you choose them. And people go, "No, I didn't choose, you know, this family member or this person." You choose how much of their mindset gets in your mind. You know, sometimes we got to be around people and they might be in a, in a different state of mind. Maybe they're sick or we're caring for them. Maybe they've had a bad go at it. They got hurt. They got laid off. They're not earning what they want. Uh, and they're in a bad mood. They're detached. They're unconscious. They're upset. They're wounded. Something's going on. And you become the person who's caring for them. Or maybe you're the parent to that child who just has a terrible attitude. In those cases, yeah, you're like, "But Brendon, I, that person, that's just a reality. They're, they're negative or they're in this bad place." I go, "Okay, if they are there and situation requires that you're there with them, then that's not something we can change. What we can change is how much of their energy comes into here. How much of their mental, physical, emotional, spiritual energy is hitting you and going into you and shaping you."

There's a lot of circumstances we cannot change, but we can change our attitude and we can change our openness to that circumstance. We can go, "Hey." And if you've ever hung out with me, I'm very closed down to negativity. I'm an empathetic and compassionate person, but your negativity doesn't get in here. You can't do it. You can't get in there. I go, "Uh-uh. That to me is mental and emotional strength. I'm in command of my own in internal world." Everyone type it in, "I am in command of my own internal world." Absolutely life-changing to me. That's fitness. That's strength. My strength is you can't put your pessimism on me, baby. You can't throw your negativity at me. You can't throw unwanted judgment at me. You can't make me feel diminished and small. You can try, but I learned when I was 20 years old. I was like, "Oh, here. Wait, people can shape my attitude." Huh. Well, is that true? Are they the ones holding the hammer and chisel or am I? Who's architecting? Who's shaping me? And I got real clear. Other people have influence, but I hold the hammer and chisel. I'm in command. What they are saying to me is called an input. It doesn't need to be. It becomes my character or my output. That is ultimate strength in life in my opinion. That's the fitness that I'm seeking.

Now, I know you can say, "Yeah, but it's hard." I'm like, "Yes, so is a marathon." But people do it. It's hard. "She's judging me. I feel terrible. It's hard not to feel terrible." I'm like, "I know it's hard, but it's also preferable not to feel terrible. Isn't that true? So train yourself. Train yourself. That's what you're doing in GrowthDay. That's why I celebrate you. You're working so hard on your mindset and your emotions. We're getting our physiology on board. We're getting our skill sets and our socialization, our spirit on board. We're trying to onboard ourselves into the best life we can possibly live. And so I'm going to come back to this again often in the next part of our conversation. Use socialization. Put amazing people around you. If you're like, "I don't know any," join Ultra. Come out to GrowthDay. Be around amazing strivers and achievers. Go volunteer in your local hometown because who volunteers? Awesome people. So, go hang out with awesome people. Get around awesome people. You're like, "Well, my spouse doesn't want to do this and that." I'm like, "Take your spouse, get them around awesome people." You want to see your spouse elevate, get them around awesome people. Why are spouses struggle so often? They're not around enough awesome people. So, be the catalyst. Drag them to be around awesome people, right? And if anything, you be awesome for them in their time of need. People say, "That's exhausting." I'm like, "And there's a lot of things in life that are exhausting, but we got to deal with them." And I think that's important.

So for me, this is kind of how I think it. So you got this acronym. Did you all write it down? Because you can use this in all different parts of your life. You're trying to do anything. Define it. What are the outcomes? What's the obstacles? What are the routines? And what's the socialization? The group, the people you can set up. Okay, all this is good. Okay, so down below in the chat, let me know what's an aha or decision you've gotten so far in today's workshop. What's something that opened up your mind, a decision you made, something you've decided upon? Just put it down in the chat for us down below. This is your midpoint check-in and we'll keep going because next, if you felt this has been hard or not fun, it really sucks. What's coming up next? We got to talk about the 10 enemies. Okay, I got to write this down. I got my 10 enemies card here. We're going to go on the 10 enemies to your fitness. Okay, I'll write this down for you, but make sure you capture your ahas. 10 enemies to fitness. And I'll just type again for you guys for your notes later. When we talk about fitness, we're talking about mental, emotional, physical, spiritual, and social. Okay, you give me a time check, guys, so I know where I'm at. All right, we're gonna go into 10 enemies. I know that doesn't sound incredibly inspiring, but I promise we'll make it. So, 11:20. Thank you very much. Okay, 10 enemies that we know, uh, and these are 10 common enemies. Okay, 10 common enemies. So these we know both from research and, uh, I, I would say common sense, but both from research in, uh, longevity and physical health, but also in mental health that these things shape us in negative ways and we need to be aware of them.

Okay. Number one, this is important. This is the overall killer. Sedentary lifestyle. I know you already know this, so I don't have to belabor it. Sedentary lifestyle. Can I share and bust a myth for many of you? Um, because it's become so popular, but it's also kind of silly and, and, and ridiculous. That there's this concept that we all believe that, you know, it's so outstanding and incredible, uh, that some people live in their, you know, 70s and 80s and 90s. And we have this concept that somehow we are all sicker as a society than, you know, previous generations were. But we also have that the myth that, oh, well, you know, people used to die so young, you know, way back in the 1700s and 1800s. And I was like, "Okay, hold on for a minute." In the 17th, 18th, and 19th centuries, people commonly, commonly lived in their 80s. Very common. We think everyone was dying in their 30s because the truth of the data is the birth rate and birth deaths were so incredibly high back then, right? We've really advanced that kids, infants, they survive, right? So much more than back then. That data drug down the rest of it. And we don't understand it's common. Humans commonly live in their 80s and we have this concept that that like that's a recent thing and we're studying longevity and wow, these people are living in their 80s and 90s. I'm like, "That's a, that's been going."

Let me find this list over here. I don't know where I put it. Hold on, guys. I go off camera here. I got to find this list. All right, I got it for you guys. Sorry about this. Hold on. I had to go off camera for you. I got to show you guys this list. I had to write it down because I was like, I got to really cover this, people. Okay, are you ready for this? Okay, this is from, you know, basically the 1700s to the 1900s. So, 1700 and 1800s. Listen to this list. All of these people I'm about to mention lived in their 80s or even in their 90s. Victor Hugo, Leo Tolstoy, Claude Monet, Queen Elizabeth, Churchill, Chaplin, Harriet Tubman, Jane Austen, Georgia O'Keeffe. Like, we just have these concepts that this was abnormal. The human body is built to regularly and commonly live into our 80s and 90s. Very common. It doesn't mean it's necessarily the average. This is important, especially because of the death rate at birth. But I want to let you know biologically, you're set up to live a long and healthy life. What's the number one difference between those who live longer and those who don't? All the longevity research says one thing. People in the past moved more. People in the past, they moved more. What was, how do you have all these people living so long? Even in the 17th, 18th centuries, they moved more. Even though they had less access to local care, they still lived. Why? They moved. The number one killer in the world for longevity is sedentary lifestyle. And this means you sit around too much. You don't move enough. You don't exert the physical body. And there's study after study after study in mental health, in mental health, that movement and a specific routine of movement in terms of working out and pushing ourselves is just as effective as many common drugs that are prescribed for quote unquote mental health issues. Now, I'm not saying don't take your medications. I'm not the internet doctor. I'm here to suggest though that the research is incredibly clear that physical movement is vital to mental health and in many cases can turn around mental illness. This is like probably the most debated, discussed, and I think, uh, powerful lessons we've learned in the last decade of anything in mental health. That movement is more important than anything else. That you just have to teach yourself to move. You have to get those steps in. You have to exert yourself. You have to work out. Not that you should have to. If you care about emotional and mental fitness, you got to move. You got to be aware of it. I want you to be so aware of it that you got great routines for it that you make yourself do it.

There's so many ways I force myself to move, right? Because being sedentary is very easy. It's very comfortable. Feels great. It's nice to sit down and, and watch Netflix and do nothing. But the thing that they didn't have in the 17th, 18th, and 19th centuries was two hours of scrolling on the phone. Sitting on the couch. Was four hours of watching television. Our diseased states come from stopped states. Our diseased states come from stopped states. We're killing our metabolism and we're shocked we're killing ourselves. We've got to move differently in order to activate our body to do what it's supposed to do. Right? Your digestion is tied to movement. Your quality of sleep at night is tied to moving. Like, soon as we understand this, it's like, whoa, that has to be a priority at this stage of my life. And you would not think that we have to belabor this so much. But the issue is today we have an epidemic of obesity. We have an epidemic of natural lifestyle cause of diabetes. We have a tremendous problem with heart disease tied to poor state of health. And it's time that we face it dead on and go like, "Okay, this is the most common enemy." We, you know, I'm not going to prioritize all these, but this is the one we know across everything I've talked about. Mental, emotional, physical, yes, spiritual, yes, social. These all overlap. When you're not moving, you're more irritable with the people around you. It hurts your social relationships. Couples that work out together have higher life satisfaction together. Or at least couples who work out. Let's just take the basics.

Okay, I know you already know this. I'll go fast through some of these and give you some ideas on some of these. Okay, sleep. We know that one. Many of you, if you haven't done it before, do the 3-2-1 sleep routine tonight. Add some magnesium supplementation, some glycine supplementation, and watch yourself sleep like a champ. Okay. 3, two, one, sleep. Three hours before bed, don't eat. Stop snacking going into your sleep period. Don't. Just stop. You do not need to eat three hours before bed. Just stop. "I wake up hungry." It's not because you ate during that window. It's because what you ate was not satiating. That's the difference. We'll come back to that one. Okay. Sleep. 3-2-1. Three hours before bed, stop eating. Very rare circumstances outside of athletes, and even athletes still should not eat within a two-hour window. Okay? Unless you're trying to bulk up or do something very specific. Your outcome is very specific in health. Just stop three hours before bed. Most people should not eat. Two hours before bed, stop work. Stop work. Which I know sounds crazy, but that, that, that mental part of you that's still working before bed, it's, it's going to catch up with you. It's going to catch up with you in your dreams, at what time you wake up in the morning. It's a burnout culture we have. Many people at their laptop doing emails all the way until bed and they can't figure out why they sleep so bad because you just went through 70 different emails right before bed. So what did you do? Dopamine. Dopamine. Dopamine. Dopamine. Dopamine. Every email. Oh my gosh. Stress. Stress. Stress. Stress. Stress. Stress. Oh, undone. Undone work. Undone. Undone. Undone. Every message is a message of undone. So now all these messages of undone before bed gets you restless. Now you feel like the day is not done. So how can you possibly sleep comfortably? You need to teach yourself and everyone type it in the chat, "The day is done." "The day is done." Even God was happy. The day was done. The day is done. You have to just like the day is done. I'm good. I can't take it any further. I don't need to take it any further. I can go to bed. Three hours before bed, no food. Two hours, no work. One hour, no screens. No screens. The modern killer of sleep is your phone or television. More the phone than anything else because the scrolling is activating novelty. You don't want to activate novelty before bed. Activating novelty, which is every scroll is what you're doing is it's like a, it's a Pez dispenser of novelty and dopamine. It's like entertaining. Haha. Okay. Ha. You're going through dozens of emotions. Think about this. You're trying to go to bed, but you're scrolling through dozens of emotions. Does that resonate? So you're putting, you're putting yourself, listen, please listen closely because I don't think enough people understand this when I teach 3-2-1 sleep. I've taught 3-2-1 sleep for 15 years to probably 100 million plus people. Three hours before bed, don't eat. Two hours before bed, don't work. One hour before bed, no screens. It freaks people out, the no screens part. But they don't understand what's happening when you're on your phone and you're scrolling. It's novelty inducing, meaning you're activating the dopaminergic centers. So, more dopamine, but you're also scrolling through emotions. So, you're experiencing high levels of emotional variability. I would argue depending on what platforms you're on or what you're doing, you're activating high levels of emotional volatility. I don't know why I don't get peaceful nights of sleep anymore. You mean because 10 minutes before you went to bed, you activated emotional volatility? Shocking. If you activate emotional volatility, why are you so shocked by the results? I wake up so restless and upset. My dreams are so vivid and scary. Yeah. Haven't you? No one taught you when you were in high school. Garbage in, garbage out. You put garbage in, no wonder you wake up sour in the evening. And I know you all know this, and I'm not trying to be condescending about it. I'm shocked that people have not put this together. And people prefer the addiction of the device versus the beauty of a peaceful life. Do I want emotional volatility in my life or do I want peace, joy, focus, love? And you're making that decision every night.

U, some of you heard me tell this story. Wayne Dyer was one of my great mentors and friends and, and, uh, profoundly affected my life and he had this teaching. He said, "What's the most important five minutes of the day?" What's the most important five minutes of the day? And most people say, "Oh, they're first five minutes." And he goes, "No, the last five before sleep." Because you're training your unconscious mind before you go to bed. So the questions you ask yourself before sleep, this is why all great, you know, geniuses like, you know, the Einstein's of the world would teach and emphasize or the Leonardos, like, be thoughtful about your thoughts right before bed because you can ask yourself a creative question and wake up with the idea in the morning. And this idea that you are feeding your brain, specifically your unconscious, before you go to bed is so powerful. And that's why I teach no screens, right? Anything, especially that is giving you that blue light that is causing your brain to think it's daytime or to cause your visual, uh, your visual, um, apparatus. Let's call it for that for a minute. Your visual mechanics, but I want to come back to that in a little minute. You're going to cause your visual system overstimulation and stress. And so I think it's really important to understand like, wow, this is profound. Um, this is why becoming someone who's a professional at sleep is so important. It's literally like move and sleep. Now I know you already know this. I'm hoping to give a little bit of that data and that insight or those metaphors that cue you into decision today. They're going, "Oh, I'm going to master my sleep. I'm going to move. I'm going to do these things at the mastery level." Because remember, we're not talking about average. We're talking about fitness. We're talking about real energy and strength and adaptability and skill. And I want you to get skilled at your sleep. No more, "Uh, I don't know why I can't sleep." You know exactly why you can't sleep. 3-2-1. Say it. 3-2-1. Then you already know all the other basics. Drop the room temperature down to 68 or below. Make sure you and your spouse understand each other's sleep routines and preferences. Keep the animals. Sorry. Keep the animals. I'm sorry. Sorry. Cats and dogs don't belong in the bed. I know you like them, but they're not good for your sleep. Sorry. I know you hate me already. They're just, I'm just letting you know the science. They wrestle and they move and they take you out of sleep in their little movements. I know you like that the cat jumps up and curls and licks your face and whatever. I'm just letting you know. Bad for you. That's all I'm telling you. Good for cat, bad for you.

Okay, number three. I'm having fun. I hope you're having fun. Okay, number three. This is really important. I want you to write the word down because it sounds funny. Satiation. The common enemy here is people haven't taught themselves to be satiated. And I'm going to take this one from multiple angles, so bear with me here. But what do I mean by satiation? Well, satiation is this idea. Let's talk about diet and nutrition first. Okay. Many people aren't satiated three hours before bed, so they snack. Going to bed, throwing off their metabolism for the night, wakes them up. They don't understand they're waking up because of the snacking. And we have to teach ourselves to be satiated. And when we lack satiation, then we're in trouble. So, for example, in, you all know this in your nutrition, right? You got to make sure you get your macros. You have to have a proper allocation of protein, fats, and carbohydrates throughout the day so you feel satiated. You feel full, right? Think about our modern big breakthroughs in, you know, biomed. It's like, oh, Ompic, wow, that's amazing. What's it do? It teaches people. It makes people feel full. So, it changes how you eat. It just makes people feel more full. Well, you can teach yourself to feel more full. You can have the proper allocation of protein and fats and carbohydrates and an eating schedule that makes you feel satiated. People always around me, they're always shocked. They're like, "You're never really hungry." I go, "Yeah, I don't, I don't want to be hungry." So, you ever thought about that? I don't want to be hungry. Because when I'm hungry, I cheat. Oh, I'm grab that. Oh, eat this. Oh, I eat this. Oh, but when I'm satiated throughout the day, then I don't cheat. So, you have to learn for you. And I think this is really important to hear me say, most adults have never spent $300 to go see a nutritionist. And it kind of blows my mind. I'm like, "Wait, something three times you do at least every day, you have no skill in. You, you, you've never developed the skill at nutrition. You don't even know what your body is allergic to, what you should eat and what you should not eat, and you're 50. You went five decades without even wondering." That blows my mind. So, I think it's important like invest in yourself. Go see a nutritionist. Do the work to understand what your body needs. I think that starts. Go see a professional in this regard. You'll be so happy that you did. I think it's so critical for people. I had a, I had one of my business partners. He was allergic to eggs. And for 40 years of his life, 40 years, he woke up. He was kind of stuffy. His eyes would be a little swollen. He kind of felt a lot of phlegm. And he just thought that that's the way he was. But no, it was like he woke up and he pounded down three eggs every morning and he had no idea that those eggs didn't work for him. Now, I think it's important that we all know that. What are you allergic to? Stop eating that. I know that's so basic, but it does throw off everything else when you are eating something that your body is allergic to. Right? If you have a genuine gluten allergy, as an example, you're not going to be satiated. Your stomach is going to be so upset all the time. And often people, their stomach is upset and they confuse it for hunger. So when your stomach is upset, you want to plow more food on top of it to stop it from being upset. So let me tell you, don't get upset stomachs. I know this is so basic, but people don't take it seriously enough for their energy and their fitness. And being satiated is a huge part of your fitness. You want to bulk up. You want to build more lean muscle mass. You need to understand how to allocate your macros. For most people, you want to start with your proteins. Eat your protein early. It'll make you more satiated during your meal. So, if you have a salad and a hot piece of steak, as an example, eat the steak first and the salad. So simple, right? Eat your proteins first. Get this protein in. That will help your satiation go up. Same with your fats. Okay.

What else? What I think is important, make sure for you and your size or your fitness goals, are you having a gram of protein per body weight every day? Most people are so under on their protein, they're not developing the lean muscle mass that's necessary for longevity. And if you want longevity, your lean muscle mass is important. So these are all basic stuff, right? Another simple rule for satiation. Would you just please stop eating at 80%? When you're 80% full, stop. Many people eat like they fill their car of gas. They fill the car of gas as much as they can and then they grab the little, they grab the hose. They kind of lift the hose. They try to get they squeeze. They try to get a couple more, you know, can I get a few more ounces of gasoline in this car? So most people overfill themselves because that's what most people just naturally do. They're overfilling. And you've got to teach yourself not to overfill. You've got to teach yourself stop at 80%. I'm good. I already did it. I'm a person who, I, you know what? Uh, even I think yesterday, yeah, dessert was put in front of me yesterday. And what did I do? I had a bite of each thing. Just a tiny little bite and I was like, I'm satiated. I had the flavor. I don't need the whole pie. I had taste of the pie. I'm good. You have to see. Oh, great. The satiation was the taste. Great. Had it. I'm good. It's not mixing into what I need for my fitness. Now, I know this sounds no fun because I'm telling you to stop eating the whole pie.

Number four, uh, this is important. I, some of these I won't belabor too much because I think you get them. Number four, number five, I won't spend too much time, but I think it's important. I think we all know sugar is the common enemy and I think we all know snacking is a common enemy. Now, why am I calling these common enemies? Because these are, these are wiping out your mental strength. Too many people don't recognize that these things, sugar, oh, that's hard to read. Sorry about that. Sugar and snacking are not supporting you. Now, I know when people say, "Well, no, no, snacking is fine. You're, you're supposed to eat four or five times a day. I, I studied that. You know, Brendon, we got to kick in our metabolism. Eat more small snacks throughout the day. You'll burn more fat." And there's all these beliefs. Now, uh, I believe this is the difference of actually working with humans versus knowing philosophy or even science. In North America where I work primarily, when I work with people, we have an overweight epidemic. When there's this idea, and it's true, that if you eat more often, you can change or boost metabolism. That is actually true for most people. The issue is, you don't give an addict more cocaine more often. When you have 70% of a population who have issues already with overeating, you don't tell them to eat more often. I know it's kind of hard to understand that, but that's what we did for a long period of time. Well, just eat more small meals throughout the day. You'll kick up your metabolism. That can be true. But there's this difference between understanding science and compliance. Will people comply with eating small meals five times a day? Most of them won't. They'll eat four big ones and a little one. They won't comply with the idea of that particular type of diet. Right? So, I bring that up because when we get into snacking, people have lots of feelings. Now, if you're trying to gain muscle mass, great. Snack. Have high protein snacks throughout the day. But as we talk about, there's a common enemy coming up. Most snacks are flooded with sugar. Most people are overconsuming their sugar or carbohydrates, and that's causing the overweight. And so I think it's important. I am sharing this as a personal story to you. I want you to hear this. I cut out snacking. Just I just said, you know what, snacking, it doesn't matter if it's a healthy snack. If I'm consuming something throughout the day, I'm more likely to cheat. I'm just going to stop. And I went, I was like, I'm just going to have three great meals a day. I'm going to make sure that they're satiating, they have the right levels of protein, fats, and carbohydrates for my fitness goals. I'm going to stick to that. And because snacks are for me, I'm not compliant. Who, who over snacks? Be honest. I'm just looking my even my Ultra members, raise your hand. You over snack and you don't think, "Oh, it's, it's just a snack." If you look at it, you're like, "Wait, it's 250 calories and 14 grams of sugar." This is why physically and mentally you shut down a couple hours later. And so it's just important to understand all this. I know you already know this. I want you to have the ideal plan for you. I'm not pushing mine on you in any way. I'm trying to suggest these are something that our society has gotten so out of whack with, including this one. I think this is important common enemy. You'll hear all biohackers talking about this now. How dangerous seed oils are, especially in the North American diet. We're frying everything, especially your snacks. Almost every snack is fried and it's fried in contaminated seed oils that are terrible. Most seed oils cause major problems in your metabolism and your gut. Major, major, major, major problems. They tend to be, they, uh, disrupt your endocrine system. They lower testosterone. They cause greater problems in your gut, which of course, there's that gut-brain barrier. And you know, seed oils are common things you look at like, "Oh, it's sunflower oil or, or soybean oil or canola oil or peanut oil." When you see those things in the products you're eating, you have to understand those are poisoning your system. More poison, less energy. And so as you understand this, you're like, "Okay, I got to be wary of these basic things." The reason I took out most snacks is because most snacks are flooded in seed oils. And soon as I understood, wow, it's funny. After I have a snack, my stomach is upset. Then I understood why my energy was decreasing. Okay, again, please recognize, I know we've got a lot of health experts here, a lot of biohackers. We have so many nutritionists who watch my work. Please recognize I began with, "Go see a professional on this." I think it's important every adult, as early as possible, go see the nutritionist for what's right for them and their outcomes and goals.

Next up though, this one, stress. This is a common enemy today. Most people feel like they're victim to stress. And I want to share this as your personal development coach. You're not victim to stress. Stress most often is self-manufactured. At some point, you decide to stop manufacturing it. Do we have environmental stress? Do we have relational stress? Do we have physical stress? Is some stress that we experience externally caused? Absolutely. But notice what

I said, "Most stress, most stress is happening where? Yeah, I see people on the Zoom up here. Most stress is up here. Most stress is self-talk. Most stress are your thoughts of worry and catastrophe."

Everyone, write it down. Worry and catastrophe. You're worrying about ruin, rejection, responsibility. You're worrying about the kids. You're worrying the job isn't going to turn out. You're worrying the customer won't call. You're worrying you're going to run out of money. You're worrying you won't be prepared for the future and everything's going to be terrible. Catastrophe.

And so, we're stressing ourselves out. A huge part of mental health is learning how much we cause our own stress with the meaning and the thoughts. This is why, even in therapy, cognitive behavioral therapy is one of the most researched and studied and practiced therapies in the world. And it's teaching you how to better utilize your thoughts to avoid making yourself feel like crap.

Our thoughts cause so much of our stress, and we believe it's the other way around. But I can tell you, working with people in the highest stress and highest demand environments in the world, including the US military, that there are people who can handle, like you see the environmental stress they're dealing with, and they can handle it like a pro. That's why I said, to me, fitness is that level of strength, skill, and adaptability. Not just energy, strength, skill, adaptability. I can see people, they deal with stress. It's like, "Wow, how can they do that?" Because you can teach yourself. Just like the first time I ever did public speaking, massive stress and anxiety. Now, total joy. What's the difference? This. It's not like the audience got so different. I got different. And I think that's what's important. The audience didn't get different. I did.

So, you can overcome so much. And especially, this is important. Can you please make it a huge outcome for yourself to deal with stress better this year? Can I get an "Amen" on a weekday in the chat? Deal with stress better this year. Amen. Deal with stress better this year. Amen.

Can I tell you how many of you think I'm in a good mood today? You having a good time? You having a good time? Okay. Can I tell you my team could listen? These guys got here. What time we went live at 10 a.m. for you today. I want you to know this screen you see was in a box at 9:15. This camera we're using was over there at 9:20. This is my first time ever using this board at this position in the studio. And we set this up like a SWAT team in 45 minutes. Let's give my team a round of applause over here. We got Justin and Patricia giving a shout-out. I'm clapping awkwardly because I don't know. I'm worried about breaking this goofy pen. I don't know what to do with it, really. I think I'm supposed to hang it up somewhere once in a while. There. Okay. First time. First time.

If you saw them come in, it was like, bump, bump, bump. Why? He's done production environments forever, and so has she. So, if we had a different crew in here, this would have been Defcon 10 stress. But here's the question: Did we feel stress? I felt stressed. Did you feel stress? She felt stressed. Do you feel stress? I kind of. But see, some people can perform and get it done, and they can get in the attitude that's in it. Like, I was stressed about, I was like, "I don't know how it's going to turn out. I hope it turns out good." But it's the willingness to go. It's just like, "Okay, this is how it's going to go." Now, ideally, would you set something up differently? Ideally, would we have had it done two hours before, and I would be sitting on a big, large pillow in the grass studying my three-hour curriculum that I'm about to deliver? No. I'm like, "Hey, hey, how come I can't? How do I erase things?" That's what's happening. No, there was not a kumbaya moment before we started today's broadcast.

But I share this with you because I don't want you to think I'm any different, or they're any different, or my team's different, or there are people you see, they learn to deal with stress better. Either they don't manufacture it, or they're more resilient through it. And I think about this as we talked about your mental, emotional, physical, spiritual, and social fitness is directly tied to your skill in dealing with stress. In dealing, for those who don't like the word "stress," I don't deal with stress. Okay. How about pressure? How do you deal with pressure when it feels like the, you know, your back is against the wall, or you're losing the race, or she's better than you, or they made a judgment and made you feel awful? How do you deal with that pressure is so key, right? And I don't think many people in their entire life as adults said, "This is the year I learned extraordinary skill in dealing with stress."

Can I tell you something that was amazing? I decided to do that at the age of 21. I turned 21. I was like, "I have too much stress and anxiety." But you know, I know a lot of people who say, "Every year I have too much stress and anxiety. Another year I have too much stress and anxiety. Another year I have too much." They go their 20s, 30s, 40s, 50s, and 60s saying, "I have too much stress and anxiety." But they don't read any books on it. They don't see a coach on it. They don't get a therapist on it. They don't watch videos on it. And that's why I'm celebrating you all for being in Growth Day. Like, we're doing the work here, ladies and gentlemen. I want you to write it down. Deal with stress better this year. Amen. On a weekday, this is a superpower.

Listen, one of my great superpowers in life is that I can walk into any negotiation and sit in a negotiation for hours, and no stress happens. They tell me something, they accuse something, they want something, no stress. I'm just present. I'm going through the process, but I'm not stressed. That's the secret to longevity, too. That's the stuff we all know. Like, soon as you have heart problems, what's the doctor going to tell you? "Hey, check your stress. Check your stress because your stress ties to blood pressure." Okay, let's get aware of how your stress is whacking out your thyroid. Let's check how your stress is whacking out your digestion. Let's check how your stress is ruining your sleep. Let's check out how your stress makes you a jerk to your spouse. That's why dealing with stress is so fundamental.

And here's a funny thing: Move more, decrease stress. Sleep more, decrease stress. Be more satiated, decrease hangryness. Less sugar, snacking, and seed oil stressing the biological system. The more the emotional and mental system is online. Okay. What else? Am I harping, or is this okay? Am I harping, or is it sounds okay? I feel like I'm cheering you on, but sometimes I'm like, "I I don't I already know you know somebody this." But my job is to always remind you. Many people have common sense. They don't have common practice. Yeah. Yeah. Yeah. Brendon, I know it, but they're not doing it. I know you know to decrease stress, but are you doing it actively every day? That's the question. I know you know not to overeat. But are you not overeating every day? That's what we're talking about here. Okay? It's about getting it into our heads. Okay?

Now, this one's going to sound super funny and weird. So, bear with me. If you write "high performance habits," it won't sound so weird, but if you're new to me, this is going to sound very weird. Superiority. It's an enemy to your fitness because superiority is an enemy to learning. Many people, uh, and you might not like the word "superiority." Um, so let me give you another one. Especially in the category of fitness, you might not say "superiority," but I bet you understand stubbornness. Okay, we're using very similar terminology.

Now, many people are very stubborn about changing their diet. No, they're self-righteous. They think they know better. They think they need to prove something. Their ego is in the game. Now, they won't call it superiority, but spiritually, that's what's going on. Their ego is saying, "I'm just this way. That's who I am. I don't change. You're wrong. I'm not open to learning." That stubbornness, that superiority. I know if this was a more grace-filled situation, I would say, "Oh, they must just feel guilt or shame and, uh, you know, they're they're fearful of looking stupid, so they don't want to try something new." I'm like, "Yeah, no, I actually am in charge of human behavior change with people." And when you're in charge, and it's your job, and you tease it out, you call it for what it is. Most people have a high level of stubbornness and superiority. They're self-righteous, and their ego is so high when it comes to this topic.

Okay, I'm not making broad proclamations about, you know, that people have huge egos, but many people, when it comes to their mental, emotional, physical, spiritual, and social fitness, their capability level, their readiness level, their flexibility level, their energy level, their adaptability levels, like we've been talking about. Oh, do they get defensive? It's like you pressed. You know, it's like, "Oh, watch our society right now in the modern era in North America today. Watch what happens when you say the word 'fat.' It's like a, it's like dropping a nuclear bomb on the culture. You can't tell someone they're overweight. Don't you dare say that someone is obese. Uh, 'obesity is beautiful.'" I'm like, "Okay, let's all take a chill pill for a minute and go back to our outcomes. I want you to be fit. I don't need you to be fit in the way I perceive it. I want you to define it, have your objectives, understand your obstacles, build in good routines, and build a good social environment for the energy and fitness you desire in your life."

Remember, this is about you. This is a workshop for you. My job as a coach is to bug you and to problem you, maybe challenge you, maybe push you, I hope inform you in some ways. But on this one, I need you to stay open. And because if you're 40 years old and overweight, don't get self-righteous about it. Instead, be honest and go, "Do I want to die early? And am I okay that my unconscious patterns are leading me to die early? Am I okay with that?"

Now, again, I'm a coach, not a therapist, so this may be completely inappropriate to you. And I'm sorry if all the nutritionists don't like how I just phrased that. But I think we can acknowledge there's a thing called science, and in science worldwide, higher obesity levels lead to earlier death. No one argues about that around the world. Higher obesity, faster death. That's not something we should all cheer on. I don't cheer that on.

Now, I'm not judging obesity based on a visual. I don't know what your goals are. I don't know what you're after. I think it's important that we just don't get self-righteous about our health, right? That we don't get superior-minded and have some philosophy, "I'm going to stand for this philosophy," versus going, "You're not healthy, and you're the person who already knows it." I don't think anyone needs to point fingers, and I don't like when people judge. I think it's important for you to make the determination, and for notice, I didn't make an accusation. I made a question. And the question is, "Am I okay with this?"

Cuz some people, they are okay. They're like, "Yeah, I don't want to live an extra five years." They don't care. Now, that is truly a life decision. It's not my point of view to tell them what their life decision should be in that case. My job is to inform, to coach, to challenge. But I think it's an important one to take in. And I ask clients this all the time, like, "Are you okay with living five to seven years less because of your current habits?" Because if you could live five to seven years longer, healthfully, in charge of your mind, emotions, relationships, skill sets, spirit. If you were in command, in good energy.

I don't know, some of you have met my mom. She just had her 77th birthday. And guess what? I was with her on her 77th birthday. I left the next day. I had to travel all day. I get home and, uh, about, maybe that evening at some point, I check my messages to tell her I got home. Okay. And what do I see? She has sent me her a picture of her watch, which showed she had walked five miles. She's 77. She walked five miles. She does that all the time. Do I want my mom here another 5, 7, 10, 15, 20 years, whatever? Absolutely. Does she want to be here? Yeah. That's why she's out there running.

If, like, like my mom's 77, she'll carry a 10 lb purse, a full thing of Nal Gene, and she'll be shuffling along the road when it's 90 degrees outside, somehow. I'm like, "Wow, Mom, she makes me look tired." And what's why do I share the story? Because even my mom, she started meeting all these health people. She started watching all these YouTube things on, you know, on health and nutrition. And here she is at 77 learning new ways to take care of herself. It's inspiring. It's really inspiring. And I share this because many people stop learning. They start making an identity proclamation about their current state of health. "Well, I'm fat because my parents fed me this way when I was 15." "Oh, well, I'm inactive because this one thing happened to me this one time." "Oh, well, I'm gonna eat whatever I want because whatever." And there's a self-righteousness, a stubbornness there.

And I always tell, there's only two things usually there when there's a high level of superiority or stubbornness, or someone who's closed down to a conversation like you and I are having today, and they don't want to be challenged. They don't want any information. They don't want to get better. There's two things at play: ego and pain. And in both cases, we've got to deal with those things. There's ego, the identity of self-protectionism. And there's pain. "I got hurt. Don't know how to overcome it. Don't want to deal with it." There it is. This is why we do personal development. It's why we get coaching, why we get therapy, why we read spirituality, why we do the deep work that we do here in Growth Day for you, is because we can't get stuck here in ego and pain and obstinance and stubbornness.

And this actually, how many of you can recognize how this hurts your health? This hurts your health. This shuts down your openness to learning. This shuts down your ideation of new routines. And it's so important. I wonder how many of you have family members who are super stubborn about their health and they're in bad health. Yeah, I'm watching people raise their hands. Even Ultra members, I'm watching them raise their hands. Like, "Yeah, it's just, it's really unfortunate." And it's really something that I think we dance around too lightly in our society. I think we should, "Hey, listen, I'm noticing you are not open to this conversation. And yet, you can acknowledge you've got some patterns of behavior that are hurting your energy. Are you okay with not feeling more energy? Are you okay not being here? Or what's going on? Let's have the conversation." But oh, that's so offensive today to have that conversation. I think it's responsible. I think it's responsible when you see someone doing something that's hurting themselves to address it. You don't have to tell them what to do, but to address it, to see if they're okay, ask their goals. I think it's important.

Okay, number nine. This is so good. Number nine, I think I'm going to write this. This means no supplementation. No supplementation. And of course, I got to, I got to unleash the hounds. If you take a supplement that you love, post in the chat because I know people freaking love this one. I mean, what's a supplement that changed your life? Put it in the chat. Anything. Doesn't matter. I I'm not trying to, I'm not making any, I have nothing to sell you. So, chill out. I have no recommendation here. Relax. There's no box of stuff appearing here. Oh, yeah, buy my mug or something. I don't know. Do we even sell this mug? We don't even sell this mug. I'm going to shut up. This is my mug. See, I don't have, I'm not even selling you. I'm not even sharing. Okay. Okay.

I'm shocked on how many people have never learned what supplements are necessary for them. Again, coming back to a nutritionist, but I think it's so important that you know what supplements make you your best. What supplements make you awesome? What supplements make you feel incredible? What are they? You should know that. What supplements do you do that help you with focus and energy? What supplements do you take that help fill in the gap in your nutritional habits? What supplementation helps you deal with stress? What supplementation helps you sleep better? All of those would I would be considered a baseline. Just a baseline. And I'll repeat them again. I think every person should know their supplementation stack for focus and energy, for filling in the gaps of their nutritional habits or routines or availability, for stress, and for sleep. I think everybody should have that, right? Everyone should know what that is.

Now, this is where people get supercharged. So, calm down. Have your stress supplementation with me for a second. Take a nice deep breath in. I don't think everyone needs to supplement every day, but they should know their supplementation for those areas, and they should know the routines in which those supplements are at play. You might not do all of those every day. You might do those when they serve the goal or the outcomes you're after.

I'll give you an example. On the days that I speak and train where I got to be on my feet all day, I have different supplementation and a completely different nutritional profile than I do on a regular day sitting at home writing my book, going on a walk with my wife, and having a little more leisure time, right? Those are very different days. One is a day of performance, and one's an average day. So I go, "Oh, I have a performance day, and I have a regular day. I eat and fuel and supplement differently." I know you already know this. My question is, do you got it down? Remember on the on the previous page, we talked about skill. Skill. I want you to have skill in this area. And yes, I did just do this to see if I could go backwards. I thought that was cool. Okay. Skill. You should be so you should be a weapon when you think about supplementation. You should know down to the milligram of what works for you, especially if you're 40 or above. Okay? You all know when you were 20, you were eating crap and somehow you're still surviving. When you get in your 40s, 50s, and beyond, you're like, "Oh, I can't do that no more. I really feel that effect." I don't know what that magic is, but I think what's important is that you should know your supplementation profile. And you should know your supplementation profile for two conditions: regular day and performance. What do you do on a regular day for supplementation? What do you do on a performance day?

I spend a lot of time with my CEOs, my high-level clients on this, just breaking it down with them. They, you know, if they don't know what to do for their focus, and it's an extra long day of negotiation, as an example, it's like, "Oh, well, you know, because most people, they're like, 'I guess I'll have more coffee.'" And they've never studied a nootropic before, which, by the way, coffee is a nootropic. The caffeine is a nootropic. But most people don't understand like, "Oh, I I need to understand, is there a way to optimize my brain and my focus throughout the day?" So, they've never really thought about it before. And if you don't think about it or study it or work with a nutritionist or biohack for it, then I really start worrying for people because they don't understand that what if that gave you just 10% more energy or edge throughout the week? Do you know you're competing with people who understand supplementation and they're getting 10 to 20% more productivity on top of you every week, and you think that they're like supermen and superwomen? I'm like, "They're just supplemented better than you. That's it." And we and we think it's some unfair, "Oh, she's a genetic amazing." I'm like, "No, she probably had a little more protein than you, and and she's probably on a nootropic." Like, "You didn't see, she, she's like, she just had 300 milligrams of cordyceps before that meeting. So she's in a different place than you are. That's all."

So, I think this is important. People always ask me about mine, and I always say, "It's not about mine, it's about yours. What's your definition? What are your objectives? What are your obstacles? What are your routines? How are you socializing?" Coming back to that doors metaphor. Okay. What are yours?

Okay, I'll say the last thing, and I'll move on. The last thing I think is so important, and this is about something I covered earlier with socialization, but let's just use a different phrase here: downward social energy. Downward social energy. I'll move over here so you can see. Downward social energy. What's happening is a lot of people are in a community where it's a downward energy. They're the, the people around them are downers. The people around them aren't uplifting. The people around them are negative. The people around them don't have that high level of energy that we all need or want to feel ultra happy, ultra successful, ultra energized.

And I think right now, in my opinion, the social energy, especially in North America, is quite low because of the political divisiveness and the polarization that we are seeing on social media, the proliferation of spam and accusation, the incredible irresponsibility of the media in using very divisive and emotional language to hook you. And I want you to understand that all the inner energies around you, it's kind of hooking you. And it's like people got their hooks in you, and they're pulling at you energetically, right? It's not just the old conversation in life coaching was, "What what gives you energy and what takes away energy?" It's to understand we're in a battle of energy. To understand that like society and social media has hooks in it. And trust me, I'm the optimistic, happy guy. I'm just aware of those things. I am very aware that the more I consume the world, the more the world has its hooks in me, and the social energy drags me down. And I'm also somebody who, when I do consume, the people I follow, the people I'm interested in, the things I research and study, they're very uplifting, but they do make an effect if I'm not careful.

Remember, I want you to be in command of your internal world. But I also want you to architect your social world. This has to be, if this is a year you learn to deal with energy better, make this a year you get around more extraordinary people, happy, positive, uplifting, healthy. Hang out with more healthy people. Seek out more healthy people. Go with people who are striving. I know you do that at Growth Day. I know you do that in Ultra. But do that in your local community. Go to the people with church who have a good attitude, who are of good cheer. Being around awesome social energy. I want to let you know it's the secret of my success. When I think about a a career this long, reaching this many people, doing this many trainings, it's like, "No way would I have had the energy to do that if there wasn't uplifting spirits around me." I think it's really important.

Okay. Now, uh, I want you in the chat, if you would. Now we've done the conceptual. Let's workshop just a little bit more. And could you please in the chat just acknowledge what are your top three enemies here? Which of these do you struggle with the most that you think is taking away from your overall fitness in life? For many people, you know, that might be stress, it might be sleep, it might be the social. But other people are like, "No, man. I suck at snacking. I I I snack." So, what is it? Your top three. Share in the chat. The top three that you experience.

I'll recap it: Sedentary lifestyle, poor sleep, not enough satiation, too much sugar, too much snacking, too much seed oils. Honestly, any seed oils, stress, superiority, supplementation, social energy. Where do you struggle? And if I can give, uh, an encouragement to you, again, since we're talking about fitness, I think it's important that you do consider seeing a nutritionist or a health advisor who can help you specifically in the stuff you might not already think about, which is often supplementation. Uh, again, I'm not selling anything here. I think it's very important that people realize there's gaps, and we don't account for the gaps. You don't feel as good. You can do all this stuff, but if you're super low on a on a basic vitamin or mineral, then it's like, it's not shocking that you don't feel good. You know, a lot of people do all the things right, but they have thyroid dysfunction, and they need some supplementation, right? There's simple things like this. So, I think it's important to consider all this.

Okay, so now we get to the fun part. I think it's the fun part. We're going to talk about your amplifiers. Your amplifiers. Does anyone wish you had this when you were 15? Oh my gosh. I mean, it's just like, what a must, you know? What a must. I wish I had this.

Okay, number one, we already know one of the common enemies we were facing was a sedentary lifestyle. I think an amplifier is going to be very simple, and that is harder workouts. I know the qualifiers I have to make on this, so take a breather. It's upsetting, but it's very important. Most people don't push. They've never been around a coach who pushed them. They've never done a workout that's harder. And I know the pushback is going, "No, no." Most people, they when they start a new health routine, they go too hard too fast. They blow it out. They get injured. They go, "I don't like this. I feel so sore. I don't want to continue." Now, I'm not on that train. I do believe though, over a period of time, we should be in a progression. We should teach ourselves like, "Yeah, you can run 15 minutes. Can you run 15 minutes further, faster?" Not because it's about this obsessive "more, more, more," but it's about conditioning. It's about teaching us what's possible. And I believe that most people, if they've never done like a HIIT workout, or they never had a coach who pushed them a little bit further, a little bit harder, would be very, very positive for them.

I also believe, along with that, we need more outdoor walks. So simple. So if you hate me for the harder workout, great. Go walk more. Uh, I make all of my clients take a walk after dinner. I don't care where they live. I don't care if it's raining. I don't care if it's snowing. After dinner, I'm like, "Hey, you got 30 minutes to chill or put things together, but you got to go on a walk after dinner." I think it's natural. I think it's important for people to go outside at night. After dinner, our circadian rhythm catches up. In the, you call it, you know, the whether it's infrared energy. You call it getting some night on the skin. Just getting out when it's a little darker towards the end of the evening, especially after dinner. Help with digestion. Slow the pace down, slow the body down, and sleep. Those two things I think are a huge unlock for people. Once in a while, do a harder workout. Walk every night after dinner. Just watch what happens. I think there's a great amplifier for everybody.

Now, with the harder workouts, I do have a recommendation for that. Uh, for anybody who's ever been in Body or Beachbody, everyone else, well, I don't know what to do. I was that. I do have that recommendation. I think the Body, if those who know the the Body library, bodi.com, I go there. It's like the Netflix of working out, basically. It's like you go there, there's tons of different workouts that you can take by lots of different teachers and professionals. And the programming is phenomenal. And I'm saying that I don't have a link to drop to anybody. I'm just saying that's what I do because I didn't know what to do. And for those who know my health journey, when I got really into, I was like, I took, I did P90X with Tony Horton. For those who remember P90X, when I did that, I was like, "Oh, I didn't know what a hard workout was. I thought I did because I ran real fast. No." Once I did P90X, I was like, "Oh, I didn't even know what I was capable of." And that's why I encourage people to have somebody, a coach, a personal trainer, or a Body trainer to help you work out or to see what's going on there. I do recommend that because that was my personal journey. But there's plenty of free videos on the YouTubes. There's plenty of different people you can follow or learn from. I'm sure you all have somebody. But somebody who pushes you.

Now, here's the thing with a harder workout: You don't have to do a hard workout every day, but I want you to do a harder workout every week. Does that make sense? Right. For a lot of people, I tell them to be in like a Zone 2, like go at 70, 75% of your capability, but at least one or two workouts a week, go hard. Doesn't mean you need to go hard for five hours. You might just go hard for 45 minutes or 30 minutes, but know that your routine includes harder workouts. Could we all just say that? Basically, your routine should include harder workouts. Talk to your doctor, talk to your medical advisor, talk to your aunt, your grandma, or the angels. I don't care who you talk to. Just make sure we get a little harder workout in every single week. Every single week there's one workout I look at, I'm like, "I do not want to do this," and that's why I feel awesome.

Okay, walking out. Second big idea. I think this is important for everybody. Uh, I think it is important that you have some type of brain measurement and supplementation. Something that is healthy for your brain. I want you to know what is healthy for your brain on a nutritional profile. Now, I have two recommendations here, too. And again, I have no links to drop. I'm not incentivized this. And this is my personal journey, so I'm sharing it with you. Uh, many of you know in 2011, I had a brain injury. I wrecked an ATV and ended up with a massive concussion and traumatic brain injury. And it took me two years to overcome. And I didn't even know how bad it was for about six months. And then about six months after the injury, my life kind of started falling apart. And I didn't know what was going on. I was irritable. I was having visual problems. I was having spatial problems. I didn't know what was going on.

But I was re, I was researching neuroscience at the time for my next book, which is called "The Charge," which is all based on neuroscience. And I recognized those three things all together: emotional irritability, visual problems, and spatial problems. All three together usually says something's wrong with your brain. So I went and sought, uh, advice. I went to Dr. Daniel Amen, and I had my brain scanned. And I went to other medical professionals. I had two different types of scans. I had, uh, you know, an fMRI as well as a SPECT scan, and it was pretty clear I was in a bad situation with my brain. So I had to learn all these things to optimize my brain. And once you optimize your brain, your focus is there. Uh, your mental health is there. Your relationships improve. You're less irritable. Your executive functioning is back online. We know from research, you're more conscientious in your personality profile, but many people have never even looked at their brain.

I know not everyone's health plan includes a brain scan. Um, but I also think it's important while I mentioned earlier in your nootropic stack, in your supplementation stack, get something for focus and energy that's related to brain health. We call these nootropics. That's called, spelled N-O-O-T-R-O-P-I-C-S. A nootropic. You might hear other people say nootropic or nootropic. Wherever you pronounce it. I call it nootropics. When when you learn what that is, for example, you probably already know that most of the, if you take any mushrooms like a lion's mane or cordyceps or reishi or maitake or shiitake, those are all nootropics. Or if you take rhodiola or other adaptogens like ginseng, those are also nootropics. So lots of people know of these things, but they have never optimized to the milligram. I know if I take 200 milligrams of rhodiola, that's too much for me. 100, I'm like, "Bam, super sharp." So, right before a stage presentation, I know the supplement stack I'll take to optimize my brain performance, just like I will do on a long day of teaching or training.

So, I think it's important to know what are the supplements you take for your brain health. Again, I'm not selling anything here. I learned that from Dr. Daniel Amen. He's got lots of supplementation on his website, but I don't want, I'm not dropping affiliate links. I just love his work. But there's dozens of other teachers and trainers in this topic area. I think it's really important to understand how your brain functions, right? You can go listen. There's dozens of neuroscientists who have amazing podcasts. Go listen to them. Go buy a few books on neuroscience and study how your brain operates. When you know how your brain operates, you can optimize it. And when you can optimize your brain, every area gets better.

Now, what's awesome is that these two are highly correlated. Movement and brain health are highly correlated, right? And when we talk about mental illness, it's all coming from the brain. So when we optimize and improve our brain, whether that's through movement, supplementation, nutrition, mental training, all of a sudden, we're just better, right? Simple things to improve your brain health like spatially, you can play more ping pong or the new fad of pickleball, like that level of movement and hand-eye coordination, anything related to racket sports is usually pretty incredible for your actual brain health. It actually grows your cerebellum and your hippocampus. It's incredible. So simple things like that, supplementation to help with your focus or your anxiety. So important for so many people. And people are always shocked that you can learn to deal with those things by doing better nutrition. Many people, they're so frazzled throughout the day because they're not getting the basic levels of fats that a macronutrient profile would be required for their health goals. So all this comes together. But if I could give it a word or a phrase, I would just call it brain health. Get your brain right. Get your right, your your life right. It's so important. So important. So study brain health. Study brain books. Try to at some point make sure you get a brain scan at some point in your life. See somebody who's an expert in this field. And I think you'll be surprised by how little nuance and changes in these areas can really improve your life. And I would say dramatically.

Okay. Third. Ultra members knew this one was probably coming. Oh, wait. Let me do this thing here. Uh oh. Oh, don't do that. How about we do this one? Nope. Okay, we'll start with that. I'm learning, people. I'm learning. Okay. Third. You knew this had to come. DPA. You want to become more fit mentally, emotionally, in every area of your life. Well, you need some DPA. DPA stands for Daily Prioritized Action. We need momentum in your life. We don't need just movement. We need momentum. Momentum. Prioritize daily action. When you are moving forward in life, when you have progress, you feel mentally in a different place. When you are stagnant, when you are stuck, when you are lacking mission, purpose, organization, goals, well, no wonder you don't feel great.

I know people who are physically jacked. They're in incredible shape, and they're highly depressed because they have no momentum in their life. I know people who, they've got all the relationship. They have amazing wife. They've got great kids. So their social fitness is so high. They've got incredible influence with other people. And yet, they don't do anything on the daily for their meditation, exercise, diet, sleep, supplementation. So, they feel like crap. And so, I think we need to know every day, what are we going to do today? I know it's so basic, but what is this day about for me? This is why everybody recommends writing your goals down every day to align your mind. A lot of people, when they feel high levels of stress, and yes, even some of that anxiousness needs a little bit of organization. Oh, a little bit of organization. Okay, now I know what I'm supposed to do. Like, I'm somebody with diagnosed ADHD, and if I don't have my list, I just kind of spin out. It's not because I'm Mr. Productive. It's that when I'm in alignment with what's important in my life, that's that list. That's that daily prioritized action. When I am in alignment and I move towards my idealized future, I feel confident. I feel purposeful. I feel happy. I feel like I'm living and loving and mattering. I'm on point. I'm locked in.

And so, I'm not somebody who's hyper-organized in that way that everything has to be perfect. What I'm suggesting is if you've meandered too long, if you feel like you've been wandering in the wilderness for too long, I just remember it's like what we learned from high performers worldwide: seek clarity. When you have clarity about each day, you might not have clarity on your life's purpose, but if we can get clarity about this day, about what needs to happen this day, then I can shift into a different realm in my mind, and my body, my relationships, my spirit. Many people, because they have an unaligned spirit, a misaligned day, no action plan, of course, we fall into the traps that I've spoken about during this training. Those common enemies start taking away from us. You know, we had a whole day of meandering, so we had no action. We had no exertion. We're not tired. I guess I'll watch another episode. And now I'm in front of the screens longer. It's kind of funny how the more we lack daily prioritized action, the more we turn to consumption to fill the void. When we don't have an agenda in life, we let everybody else put their outline on us. So lacking our own agenda, we become consumers, not working, not trying. And what we do is we just sit and wait for inspiration or insight to hit us.

This is why the bane of our modern fit society happens to be the most odd thing: all this undirected leisure time that this abundant society has given us. I mean, do you, I'm sure you've heard this and you thought it, like, it's a shocking level of privilege that people have that they can spend two hours scrolling on their phone each day. It's a shocking level of privilege that someone can just sit there and watch four hours of television. But that privilege is also causing a lot of pain. That excessive leisure time, that undirected, underutilized, underappreciated time, we fill it with poison. We fill it with things that are bad for us. We fill it with social media. We fill it with scrolling. We fill it with emotional volatility. We fill it comparing ourselves to other people. We fill it watching divisive content or upset things. And all of a sudden, we're like, "I don't know why I don't feel good." It's like, "You don't feel good because you're not directed."

When you are directed, when you're the director, or you feel directed on high, it's a different energy. When you feel directed, of course you want high conscious, good energy. When it doesn't matter, well, it doesn't matter. It doesn't matter that I eat seven pints of ice cream. Doesn't matter. See, when it matters, you don't. When it doesn't matter, you fall into consumerism and addiction. This is why having your own definition of meaning in life is so critical. But a lot of people have meaning, but they don't have daily prioritized action. So, they're busy, as you've heard me teach before, they have busy work, but they haven't found their life's work. Or they're busy, but they don't know how to deal with the stress, so it feels bad. Or they're doing lots of things, but there's no priority there.

Listen, maybe this is the year you make you the priority. You make your fitness the priority. Maybe this is the year you really care about yourself. And this workshop today was that catalyst, that open, that change, that that huge shift that you know you've needed and that you have deserved. But I can share with you, we could talk all day long, but if we don't have those core rituals, we've talked about those core routines every day that we also prioritize, right? Whether that's eating well, moving well, thinking well, relating well, connecting well, whatever it is for you. If we don't have that, daily prioritized action. See, my health is on the board every day. Day. I prioritize my movement every day, right? It doesn't matter if it's a long walk that day or a harder workout that day. Brennan's moving every day. And that movement is like momentum. It catches on other areas of your life. You start seeing progress in every area of your life when there's a daily prioritized action plan. The more days where we meander and we feel too much leisure in such a way that we just don't feel like there's meaning or purpose there, the more our mental health declines. There's clear research about this. So, I think it's important, daily prioritized action. And notice, hey, I want you to all hear, sometimes daily prioritized action is, if it's even on a vacation day, I have daily prioritized action. Okay, this day my wife and I are going to do these things. I'm going to behave this way. I'm going to get this type of progress this way. We're going to move this way. Okay.

Fourth. Thank you. Fourth. I think this is really important. If we're going to have an amplifier, this is the year you're going to get self-talk fit. I speak. I want you to hear this. I want everyone to even put this in chat. I speak to myself like a Super Bowl winning coach. I speak to myself like a Super Bowl winning coach. I don't speak to myself like a tyrant. I don't speak to myself in a condescending tone. I don't speak to myself as Doubting Thomas. I speak to myself with respect in my capabilities, with challenge to deliver my best, with a winning attitude. That's fitness. I want you to have the fitness mindset in how you speak to yourself. Not an average mindset, Super Bowl winning. Not an average mindset, championship building. Not an average mindset, performance edge. That's why in our in Ultra, we're always using that phrase "performance edge." Performance edge. Have the edge. I want you to have extraordinary, powerful, positive, supportive, empowering self-talk, right? And hey, if you don't have it yet, keep listening. The daily fire in Growth Day. Let me put it in your ears for you. Let me cheer you on in Growth Day. Listen to the daily fires. Get some energy on you. Get some good self-talk.

But I think it's important you, you got to do a better job here. If your health sucks, your self-talk sucks. If your productivity sucks, your self-talk sucks. If your self-worth sucks, your self-talk sucks. Your self-worth is just an amalgamation of the patterns of your own self-talk. Your esteem is a pattern of your self-talk. Your confidence is a pattern of your self-talk. Your daily motivation is a pattern of your self-talk. All of the outcomes we experience in our life, outside of serendipity, circumstance, luck, is from our self-talk. Your internal world is shaped by the stories and the thoughts in your own mind. And I know you already know this. My question is, if you want to be a millionaire and you're not a millionaire yet, what's your self-talk? My question is, if you want to be in love and you're not in love yet, what's your self-talk? My question is, if you want to feel less stress and anxiety, what's your self-talk? And this is not just the stuff anymore of philosophy, self-improvement, and personal growth, right? There is no area in mental health from any professional that doesn't work on your self-talk. It used to be cornered, you know, from the early 1900s into the affirmation space, and then it was the law of attraction space. But no, you

Go back thousands of years, and every great philosopher, every great leader, we're all talking about our own thoughts. Change your thoughts, change your life.

But self-talk is an assertive form of thought. Self-talk is an assertive form of thought. And we have lots of thoughts, right? You can have all sorts of wild thoughts. I can tell you, imagine a pink bear, and I just hijacked your thoughts, right? We can, we have random thoughts all day long. But self-talk is a more assertive form of thought. It is directed towards our identity. And I think it's very important that you're very clear about what that should be at this stage of your life. Right?

If you're struggling with something, start with your self-talk. Okay? What am I saying about myself to myself to energize or deplete myself? Is my self-talk asking me to engage or disengage? Is my self-talk putting me on championship level or back on the couch? Is my self-talk helping me be a better leader or shutting me down in fear and disbelief? Is my self-talk saying I'm connected to the divine? I'm a child of God. I have inherent worth. Or am I saying I'm trash?

I think it's very important, and very few people ever get this outside of personal development and or therapy. And I think it's very important to hear how you speak to yourself, of yourself, about yourself, and how you direct yourself. And I want you to do a great job at this one. I want you to do a great job. This is that year that this gets awesome, right? That it gets this awesome that you can have this one. It feels awesome and it's genuine when you think that you're awesome. Not because you're trying to, you know, puff yourself up, but rather you recognize your own strengths, your own potentialities, your own worth, your own capabilities, and most importantly, the fact that you can shape your own internal world and your future. That should It's like, wow. He's like, "That's amazing. What a blessing I have that I can shape my own internal world and my future. What a blessing I can shape my own internal world and the future. That's incredible. That's why I'm hyped."

That's that self-that old idea that I can be in command of my internal world and architect the future that I desire. That's motivating to me. That's like incredible. That shows that this whole thing is an incredible opportunity. It's it's an incredible game that can be played. It's an incredible gift that can be fulfilled. And when that self-talk is positive, it's so important. I remember reading um Louise Hay's book, uh, "You Can Heal Your Life." And when you read that book, it's a book about self-talk, you know, and she really popularized the whole concept of mirror work, you know, speaking to yourself in the mirror in positive ways. And it's not just something that is, you know, "woowoo," you know, it's the foundation of so much science and research about human behavior change.

And I know this is important. So here's the question. You can hear this intellectually, or let's workshop it. What are five things you're going to say to yourself every day from now on to be more fit? And you can choose which fitness: mental fitness, emotional fitness, physical fitness, spiritual fitness, or social fitness. If you're workshopping with me, you do each of those. What's five things you can say for your own mental health? What's five things you can say to end to get your physical health, get more physical fit? What's five things you can say to feel more spiritually inclined, or five things you can say to improve yourself socially? Right? Those levels of fitness in each area. We talked about your self-talk. Give yourself a new story, a new narrative, a new perspective. And when you speak that into life, you speak it into existence. What I say in my head, I tend to go out and manifest. So, am I saying awful things and manifesting awful things, or am I saying incredible things and manifesting an incredible life?

I think people who live an extraordinary quality of life speak at extraordinary levels of respect and expectation of themselves. It's hard to expect a lot of yourselves. It's hard to set a standard. It's so hard to want good things for yourself. But when you have the guts to do that, you live an extraordinary life. You got to take control of this one. I think it's so important. So important.

And last one for today. If there's any self-serving nature of today, it would be me saying to get yourself around ultra friends. The self-serving nature is we have a program called Ultra. I hope you'll join it someday. But whether you do that or not, let's use Ultra as a metaphor. I want you to be around a group of people that energize you because they're striving hard for a good quality of life. Right? We have our own Ultra program in GrowthDay to help you if you don't have that community. But the encouragement here isn't just to sign up for that. The encouragement is: be that, do that. Find those people and notice ultra friends. I want you to have at least three friends who are striving for something genuinely extraordinary in their life. They're striving for impact. They're striving for health. They're striving to build a good family. They're striving to make a difference with their business. They're striving to, they're they're builders, as we talk about in our Ultra program. Like, be a builder. Be a leader. And if you're struggling in that department, be around at least three other great friends on a continued basis who raise you up, who you see them vulnerably talking about their obstacles, but also their ambitions. You need to be around people who, who dream.

Why? Because I started this very session with a conversation that what I learned in my life was fitness to me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me met me 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