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#42 - Weaponize Rest: The 10 Commandments
0 Playsin 11 hours
This week I studied rest the same way I study training—and the truth is brutal: if you don’t master recovery, you’re not disciplined, you’re sloppy. Rest isn’t retreat. It’s a reload. In this episode, I break down how deliberate recovery keeps your edge sharp, your mind clear, and your performance dangerous. Then I lay out the 10 Commandments of Rest I’m building into my life.
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Transcript
Introduction and Personal Routine
00:00:21
Speaker
What's up everybody? Welcome back for another podcast. This is Mike Ivanov with Mindset Mutiny.
00:00:30
Speaker
What's happening? So Sunday afternoon, 3.48 p.m. Still got some meal prep to do, but I've been studying all day, been reading, been journaling. It's been fun.
00:00:43
Speaker
But to get started, I want to talk about
Jackie's Artistic Journey
00:00:46
Speaker
something. Somebody, actually, that is... um That's close to me um through someone that is very important in my life, but I've been watching her grow her art business and it's been really amazing to watch and you know we've had some small brief conversations about it but before I get started ah I want you to get on there and follow her it is
00:01:23
Speaker
underscore nh so
00:01:28
Speaker
I was on a trip with my buddy Mike and Jackie is his girlfriend and she's a very talented artist and we were on the beach and she came down with her Painting supplies I guess is what we'll call it and a little easel and just started banging out you know some scenery and Didn't a record time, you know, so I've painted in the past of course my paintings aren't as beautiful as hers nor are they of close subject matter but you know I am i just love painting and I love seeing others paint so we talked a little bit about it But I kind of can see that she has a real talent for it You know things would take me a long time to paint she'd be able to bang them out pretty quick and
00:02:14
Speaker
So that was, you know, back in March, saw her doing that, obviously encouraged her to continue to do it. And, you know, she brought up a good point to me. She's like, well, I don't want it to ruin how much I love it. Right. Like, and I could totally get that because anytime you turn, sometimes I guess when you turn one of your passions or something you do to relax, know,
00:02:32
Speaker
into a business that can kind of ruin it. But she's got such good skill for it that, you know, I just don't see how she can't, you know, go and do something with it. You know, you even he even something that, you know, turns into a full-time thing.
00:02:46
Speaker
um So anyway, fast forward to now, you know, her socials are looking really good. I was talking about it Friday night with her. You know, her social media is excellent. You got to get out there, check it out. Some beautiful paintings, some how-tos, some instructionals.
00:03:00
Speaker
Just some feel good stuff to be honest, but what's really cool and what I'm super excited to share is that a few days ago i was invited to go see her art at a gallery.
00:03:18
Speaker
um And I was like, I'm not missing that for the world, right? Like it was Friday night and luckily everything lined up. You know, typically Friday night is my jujitsu night.
00:03:29
Speaker
And um you know you know how important that is to me, but I'm on a bit of a rest period here. Not doctors ordered, but close enough and we'll get into
Overcoming Self-Doubt
00:03:39
Speaker
that. But I was able to get up to Dover, New Hampshire on Friday night to go to an art gallery to see one of her paintings on display.
00:03:50
Speaker
And I got to tell you, it was on display with paintings that were a few thousand dollars. So it's pretty stoked to see that. I walked in, really good vibe, pictures on both sides of the gallery. It was a long kind of skinny gallery, um you know, so it wasn't super wide, but it was it was longer.
00:04:07
Speaker
Good amount of folks in there. she was in there as well with her art and couple different artists. But ah her art looked beautiful on the wall. um And again, like I said, it was amongst some amazing, amazing artists, some amazing paintings.
00:04:19
Speaker
And it was one of those things where me seeing it, i was like, you know what, she's fucking legit now. Like this is this is a big deal. um And what's so cool about that is we all kind of run into these similar things. And i can we were kind of talking about it briefly and I'd love to talk to her more about it in depth. but
00:04:39
Speaker
You gotta put that out to the world. you know like Even when I was you know first thinking about starting my coaching you know business, um I was super self-conscious about it.
00:04:50
Speaker
And I didn't wanna tell anybody about it. But if I didn't tell anybody about it, how the heck was I gonna be able to get anybody that you know, wanted to come work with me, right? So I talked to her a little bit about that. And she's like, yeah, you know what? I finally decided like, fuck it. I'm putting my art out there. I'm showing the world. I'm putting out an offer like this stuff's for sale.
00:05:09
Speaker
I can do commissioned photos for you or whatever. mean, she did a beautiful painting for my wife. My wife has a special place in her heart up at Winnipesaukee. It's actually wait Lake Wentworth, but it's right up there near Winnipesaukee. She had Jackie paint a beautiful lake photo and added in, you know, added in some other things, a couple little kids on a surfboard, you know, kind of paddle boarding. And, you know, those are people that are special in our life. So those had to be added in. But yeah, I think it was,
00:05:40
Speaker
I want to say I thought it even it was Jackie's idea to add that in. But anyway, super talented. you get a chance, go over, follow She can pay you whatever you need. Probably do some gifts for you for for Christmas. People love that.
00:05:51
Speaker
um Anyway, so finally puts herself out there telling people where she's going, what she's doing. And I'm so proud of her because that's a huge step for people. you know, it was and i only know how big of a step it was because I had to confront it myself.
00:06:07
Speaker
You know, and I've been hiding from, you know, what I wanted to put out there for a long time. And even sometimes now I'll post stuff and I'll be like, you know, I feel self-conscious about it. I'm like, you know what, dude, what the fuck? Why you feel that way? Like, who cares what people think? Because You know what, for every person that's judging you, there's five other people that want to participate, you know, or or love what you're doing or support you, you know, just because they're not up there telling you every day doesn't mean they're not watching from the background somewhere.
00:06:34
Speaker
um But yeah, so she put herself out there. Now she's in an art gallery with with major artists, and i'm just I'm just so excited to see It's such a huge fucking win. I want to share it today.
00:06:45
Speaker
you know, I remember driving home Friday night, just totally stoked about it talking about my wife and i'm talking to my wife about it i'm like you know what like dude jackie put herself out there you know doing what she loves she ends up in this gallery which is a huge step outside her comfort zone and you know her social media is looking great she's like really taking a taking a run at it And I'm just really proud of her. And I share it today because, you know, this is the type of shit that, you know, I've been talking about for people.
00:07:13
Speaker
Like I want people to go outside their comfort zone and then to see somebody close to me doing that and then being successful in a short amount of time with it, like just shows that it's possible.
00:07:24
Speaker
It's the proof, right? So I hope that, you know, I hope that you guys hear that and and you pursue something that you've been putting off. You know, I know other guys that are trying to do other things that,
00:07:35
Speaker
you know, have dreams, but they just, they just never take that leap. And, uh, you know, fucking hats off, you know, Jackie's taking the leap and, uh, you guys got to go check it out. So, um, yeah, really proud of her. and it's just something I wanted to start off with because that was my Friday night and, uh, was super stoked to be there and, uh, and love seeing her win. So, um,
00:07:55
Speaker
Yeah, stay tuned, but yeah, make sure you get on there and get her a follow. So that brings me to now, right? Saturday was a nice day. Spent some time at the beach ah with my wife trying to relax. But um what I didn't realize is it's ragweed season. So I am having quite ah quite a time right now. so I'm, you know, deathly allergic to
The Importance of Rest
00:08:17
Speaker
trees and grass. And, um you know, my favorite activities happen to be outside.
00:08:22
Speaker
So as you could imagine, uh, you know, having a little bit of an issue today. So ragweed's blooming. It's the beginning of August and, it feels like I've got, you know, a head cold from, uh, you know, from what do you think? Maybe December or January season when that comes around, but we'll see how it goes.
00:08:40
Speaker
And just one more, one more little challenge to get through hearing him complaining about fucking allergies. But anyway, I had a great restful day at the beach and, um,
00:08:52
Speaker
I say great restful day, but was hard as fuck. um So I'm on day six of you know no strenuous activity um and trying to really rest.
00:09:04
Speaker
And I can tell you, that has been fucking hell. And the only reason I'm doing it is Monday after jiu-jitsu, was telling Coach Dave a little bit about my my status. you know And I think he listens to the podcast a little bit here and there.
00:09:21
Speaker
Bo was talking about kind of my recovery, my race coming up, and he just looks at me he's like, dude, don't do a fucking thing from right now till Monday at 4.20 And, uh...
00:09:35
Speaker
and It was it was nice to hear that because it was like I was looking for a permission to rest and i respect his opinion And he's been really putting in a lot of time helping me learn jujitsu, which has been Unbelievable and I'm very thankful for that ah Dave's a purple belt. It's very talented in the way that he teaches really i really respond to it So anyway, he tells me to rest, I'm gonna listen.
00:10:07
Speaker
And you know, he knows that the struggle resting, he's been on a similar path and he's obviously pursuing other things in his life as well ah that require rest. So he told me I listened and here we are day six,
00:10:21
Speaker
And I got to fucking tell you, I'm super excited to get back tomorrow night. Tomorrow night, 4.20 p.m., some jiu-jitsu, get back on the path. But for me, it's been a real challenge, you know, sitting around, resting. And and I think the biggest problem is is I've never practiced this.
00:10:39
Speaker
and And we'll get into a little bit more about why I say practice it because it is a skill and I've learned that and I'll share why. um it's just been hard.
00:10:51
Speaker
In fact, I'm probably not the nicest or funnest person to be around when I'm resting because I'm lost. Um, And this rest is a little bit different than what it will look like in the future because this rest is a catch-up. This is from, you know, if you've listened to the last couple episodes, this is from some burnout that I've been dealing with.
00:11:11
Speaker
ah But I can tell you, this small rest period, my weight has finally stopped fluctuating. um I know that I talked about there being some major fluctuations in weight all the way from 210 all the way down to 203 in a day. You know, we'll we'll talk about that a little bit further on here. But... um Anyway, I'm on a rest period.
00:11:32
Speaker
I need to practice and get better at it. And it is a huge part of my consistency and my, let's see, I wouldn't say consistency isn't, won't be the word, my longevity, right? So I have to get better at resting if I want to be able to do what I'm doing for a long time.
00:11:55
Speaker
So that's why it's so important and I've neglected it. I have talked all sorts of shit about it. I have dismissed it around every corner. But the universe is putting a lesson in front of me and it's going to make me fucking learn whether I want to learn it or not.
00:12:10
Speaker
So... I have been very diligent about trying to be present. I have tried to escape from my phone, which I will tell you, resting is not scrolling on your cell phone.
00:12:28
Speaker
No matter what. In fact, it makes it worse. I feel like a crack addict when I have my phone in my hand and I just need to get better at staying away from it. So I bought a lockbox. I might've mentioned this where i locked my phone up and it put it on a timer and and then I can't have access to it. And I know that that's not always the best way, but I would say most all of us don't have enough self-control to stay away from our phones There are a select few that can but for me, I just know that that's one of my weak points So I try to put some things in place to keep that thing away from me So I've been and ramping up to sleep ah Saturday, Friday night and Saturday night I got 12 hours of sleep
00:13:08
Speaker
Which has been helping me recover here And it's been making me realize that I am under sleeping Even though it's been about 7 hours and 45 minutes To about 8 hours and a quarter I feel that now I need to ramp it up to maybe 9 or 10 And then try to shoot for 12 on the weekends Now again, you may be wondering like 12 What are you thinking?
00:13:30
Speaker
LeBron James sleeps 12 hours a day And I'm not LeBron James, okay? I totally fucking get that But he's a high performance athlete. And if I want to be able to do many different things mentally, physically, emotionally, all these different things, if I want to live my best life, I want to be able to show up for everybody around me um and
Nutritional Guidance and Performance
00:13:50
Speaker
and be able to raise the energy in the room and help people build better inner excellence of their own, then I need sleep, period.
00:13:57
Speaker
And I just need to get better at it. So that's kind of where I'm at right now. And I will tell you, I'm 27 days out from that 20 mile trail race. And um in the current moment, I feel unprepared.
00:14:12
Speaker
Now, the current moment is i haven't run since Wednesday of not last week, but the previous week.
00:14:26
Speaker
So what happens with that is you start to, and and this is all in your head, just so you know, but you start to wonder, oh man, like ah week and a half has gone by. Am I still going to be able to run like good?
00:14:40
Speaker
Am I still going to be able to run that mileage? Am I still going to like feel pretty good after a 10 mile run? Or is it going to be super hard? And then, oh my God, what am I going to have to do? How am I going to build back in, you know, whatever three weeks that's coming up?
00:14:54
Speaker
That's all mental bullshit. And what happens is is that creeps in like when you are resting. um For some reason, the mind, at least my mind, likes to tell me when I'm resting, I'm not actually moving forward. In fact, I'm going backwards.
00:15:10
Speaker
But I have been studying rest for the last week because with anything that I'm not good at, I study it, try to understand it, try to become better at it, right?
00:15:21
Speaker
um Which is something that anybody can do, right? I'm not special in that regard. I'm definitely not the smartest guy around. But what I do realize is that when I'm not good at something, I have the ability to study it and become better at it and then add it to my game and then just put it in my mind and my mind will know how to use it. So as you add information to your mind, you start to look at the world a little differently. Your perception changes.
00:15:47
Speaker
So I figure if I start to study how to rest and start to look at how others that are great rest and look at all kind of the metrics on that, um the data doesn't lie, right? I will be able to last longer, right? I'll be able to go harder for a longer period of time.
00:16:05
Speaker
I will eventually require less rest um than I do now. But again, it's all about optimizing. But I'm not going to sit here and... go through all this bullshit I've been going through for the last couple weeks as I've been documented on the podcast and not learn, right? I think that's one of the biggest things where people make mistakes is they go through these things, they get out the other side and they didn't fucking learn anything.
00:16:30
Speaker
And, um you know, I look at it like like this was a loss, right? um I fell off my training plan because I became exhausted or ran into some burnout. And whether that burnout happened because of a mental load or a physical load, I can't i can't really differentiate because both of the loads are are quite heavy.
00:16:52
Speaker
But regardless, I could just rest, come out the other side, keep moving, learn nothing. Or I could rest, take it as a loss, because every loss you learn from, right? You don't really learn from wins like you learn from a loss.
00:17:07
Speaker
And I just look at this as a loss, because I had 14-week training plan that I wanted to stick to, and two weeks of it blew up. Which, you know, hey, listen, I guess... You know, 12 out of 14 isn't a bad average. And again, like I've mentioned before, I'm not a mathematician, but you guys can do the math. 12 out of 14 isn't too terrible.
00:17:27
Speaker
Of course, I want a 14 out of 14. So I am going to study. And I've been studying rest. I've been reading an excellent book that I mentioned, and we'll get into that here in a little bit. um But the biggest thing for me is I am just starting to doubt myself a little bit about this race coming up.
00:17:46
Speaker
It's 20 miles on a trail. I've never run more than, let's say, probably... 10 miles on a 100 designated trail now i've done you know some hybrid situations where i've run on the street you know and on the trail for a total of 15 miles but mostly the trail has never been more then I'd say 10 miles is probably the tops on an absolute 100% trail race.
00:18:14
Speaker
And I don't know any of the elevation changes. I don't know what the terrain looks like. Are there a lot of routes? Is it more of a, you know, easy gravel run? I mean, i know nothing about it. So then there's that insecurity about not knowing what's actually to come, right? So there's a little bit of doubt because I haven't done it before.
00:18:31
Speaker
Then there's a little insecurity that, you know, um I don't know what to expect. And then there's there's some fear, right? Where, oh man, like I haven't trained as much as I should.
00:18:43
Speaker
um You know, I'm already dealing with a level of burnout. Like what happens if I blow up in the race? What happens if my fueling isn't right? What happens if my, you know, my stomach flips on me? Like all this fucking shit's going through my head. And really like, it's all a waste of energy.
00:18:59
Speaker
And it's all completely normal. It's all things to expect, right? With anything that a human being does that is, you know, more than what's, ah you know, in their comfort zone, you always get these doubts, fears, and these insecurities. Now, what's important is I'm able to put them into words, right, and tell you what I'm struggling with about the event.
00:19:19
Speaker
Most people can't tell you, they'll just sit there in silence in their own head, breaking themselves down, just worrying about this event, whatever it may be, right? Whether it's going to an an art gallery for an art show, you know, and it's your first time, whether it's running a 20 mile race, whether it's doing a speech in front of 6,000 people, whether it's, you know, getting your first coaching client, you know, whatever that is, right? That's always scary. There's always some doubt, fear, and insecurity that's involved, okay?
00:19:46
Speaker
I need you all to understand that, that it's how you respond, okay, that is the most important. So all I'm going to respond with is, I know no matter what, I will finish that 20 miles.
00:19:59
Speaker
No matter what. Even if I have to crawl a mile. i just i know that I will do that. I trust myself enough to know that I'm going to complete it. Now, yeah, I wanted a great time. All right. Well, you know what? Get over yourself.
00:20:12
Speaker
Put your fucking ego away. And whatever the time is, the time is. Right?
Shifting Training Mindsets
00:20:16
Speaker
You put in the training as much as you can. You go out there and you have fun. All right. You go out there, you have fun because if you're not having fun, you're not performing at your best. All right.
00:20:25
Speaker
I've known that over the years and any sort of thing that I've taken on, whether it was running, whether it was lifting, jujitsu, whether it was playing high level junior hockey, when I was having fun, I would play my best no matter what. When I'm riding my bike and I'm not forcing it and I'm just out there having fun, I become one with the bike and it just flows. Everything is perfect. It's effortless.
00:20:49
Speaker
When you sit there and you force it is when you have a problem. So right now I'm forcing it, right? And I'm overanalyzing it. So all I got to do over the next three to four weeks, eat right, turn jujitsu down to one day a week instead of two, all right?
00:21:06
Speaker
And just start putting on some miles, right? Just start having a little more fun. Go out for a two mile run instead of five, right? Instead of a 10 mile run, maybe I do two five mile runs, right? So somebody gave me some good advice A while back, I just um have a hard time listening to it, um but it was from a guy who does Ironmans.
00:21:27
Speaker
And he said, Mike, just run so you can run tomorrow. And um yeah, I've refused to ever take that advice. Typically, I'll go blow myself up and and run. 10 whatever miles and then be sore the next day can't run the next day and then tired the day after that and then I run two days later right so run so that you can run tomorrow so it means like hey Tuesday I'll do a two mile Wednesday I'll do like a five to six mile Wednesday I'll do maybe another four miles and then I'll save some miles the weekend
00:22:00
Speaker
and they just have to be easy miles. Okay. um So I don't break the body during this time of training. So now that I'm done droning on about that, we can kind of move on to something else that I'm doing in this time of rest. And it's um really important. Actually, it's a huge step.
00:22:19
Speaker
um And it's nutrition. So whenever you're down on energy or you're not recovering or anything like that, like that's a flag, right? and you need to like go back and recheck all your processes and find out like, did I fall off of my fueling?
00:22:34
Speaker
Did I fall off on my nutrition? Like as far as what I'm eating, ah did I fall off on my sleep? Like, like what does everything look like, right? You got to go back and double check everything. So when you do that, you can either run through it yourself or you can bring in professionals around you.
00:22:51
Speaker
Okay.
00:22:54
Speaker
So I had an opportunity to have, you know, I'm sure you've, you, I've talked about Ethan before on this podcast, right? He's a guy do jujitsu with. ah He's coaching me as well.
00:23:05
Speaker
um We have to do some one-on-one where he kind of helps me build my game. And as a, as a white belt, one stripe white belt, you he can beat my ass all over the fucking place, you know, but yeah.
00:23:20
Speaker
The way he teaches really resonates with me and and his intensity and his passion for the sport as well as his passion for collecting knowledge really stands out ah to me So this young man I'm impressed by him.
00:23:35
Speaker
So he mentioned to me when we had met One-on-one kind of just to talk about our stories. He'd mentioned that he builds you know nutrition and workout plans for guys that are you know trying to get trying to fight, you know you know head headed towards UFC, right? So guys that are in the fighting world that are trying to cut weight and he designs a program where they can do it safely. And and if if anybody on this podcast listening in here watches or follows fighting,
00:24:08
Speaker
um you'll you'll know that it's super dangerous to cut weight and it's not all of it's done the right way. And so he's very passionate about doing it the right way.
00:24:19
Speaker
um Just like he's very passionate about doing it the right way with everything else in his life too. And that's what i love about him. But he sent me this nutritional workout plan and I wanted to just touch on a couple of things that stuck out to me that I think are very very important to share with everybody here.
00:24:34
Speaker
but But the reason I reached out to him is, you know, I'm always learning, right? Yeah, I've been tracking my food for a long time, um you know, all my macros and and really using that to kind of bring some...
00:24:50
Speaker
I don't know, bring some data to the decision making, you know, and and trying to help myself understand, you know, where my feeling is at. So as of today, 2,174 days I've been tracking my food. I can tell you everything I've eaten for the last 2,174
00:25:06
Speaker
But that doesn't mean all of those days I've been doing the right things. Okay. um So I needed somebody that knows what they're doing to look into this. Now, Ethan, you know, goes to college for this. This is his passion. This is something that he's studying and he will...
00:25:23
Speaker
I think he could have his entirely own business doing something like this because after looking at the document that he sent me, um i'm I'm very excited to to get forward on it, but also to kind of share something with you guys. A really cool point that totally I missed, and that's the whole point of this.
00:25:39
Speaker
You got to bring somebody else in to view what's going on, right? They are the measuring stick, all right? The problem with being a human is that you try to... Things are all sorts of crooked in your life, but you don't have a measuring stick to put it up against to determine that it's crooked, right? Because we always rationalize all this shit in our heads.
00:26:00
Speaker
We always try to make excuses and we don't even pick up on it. But I could be doing something wrong in my meal or in my calorie count or in my macronutrients that he's going to look at and say, this doesn't measure up right, you know, because he's holding up the measuring stick. Right. And he's going to say, all right, yeah, put that up there. oop Nope.
00:26:19
Speaker
Mike, that's crooked. Protein intake is too low. Carbohydrate intake is too low for how much you're exercising. You're going to run into these energy problems, blah, blah, blah, blah. Right? So I brought in somebody with a measuring stick and he did an amazing job, 14 page report, super impressed.
00:26:37
Speaker
going to touch on a couple of things real quick with you. My BMR, okay, which is what I would say is the the main way to look at your metabolic rate, right? It's a <unk>s what it is. It's your metabolic rate, right? And you guys can go on there and figure out your own metabolic rate. Just go on and type in BMR calculator and you can kind of look and see how many calories your basically your body will burn without exercise, you know doing all its basic body functions, keeping you alive,
00:27:08
Speaker
Right. And then you can look at how many times you exercise per week to determine how much more calorie, you know, based on the activity level. Right. So for me and the activity level that I gave him to run his analysis on um comes in at two thousand eight hundred and seventy seven calories.
00:27:27
Speaker
And that's with exercise four to five times a week. So two thousand eight hundred and seventy seven calories is what I'm burning. If I'm eating more than that. then I'm going be in a calorie, you know, the opposite of a calorie deficit, right? So I don't know why the word escaped But if 2,877, run of gaining weight. If eat under 2,877, can get myself calorie deficit, right?
00:27:47
Speaker
i run the risk of gaining weight if i eat under two thousand eight hundred and seventy seven i can get myself into a calorie deficit right And I think after you hear this, we're gonna be looking to get into a deficit of 200 to 500 calories below maintenance, right? So maintenance calories are about 2,877 based on my BMR.
00:28:07
Speaker
And I wanna try to get 200 to 500 below that, right? Because what I'm about to next about to tell you is the importance of getting below that. So Ethan's diagnosis was that his primary piece of advice in terms of my recovery is to enter a small caloric deficit.
00:28:26
Speaker
All right. This is very important. i And it's stated here, you are extremely active and most of your activity stems from high impact exercises like Brazilian Jiu-Jitsu and running. Okay. Both of those exercises are very traumatic to the body.
00:28:44
Speaker
Okay. Okay. So doing such high impact activity while your body is carrying around unnecessary mass will simply cause greater strain on the joints, ligaments, muscle tissue, and will cause heightened inflammation as well as additional tax on your body's physically.
00:29:01
Speaker
that you have to recover from on top of your training load. right, I want to read that again because nobody has ever expressed that to me in anything that I've ever read or anything that I've ever talked with anybody about. Nobody's ever brought that up.
00:29:15
Speaker
So I'm going read it again because it's very important. And this is the importance of having a professional somebody that is very passionate about what they do, look at what's going on in your in your program, right?
00:29:28
Speaker
So doing such high-impact activity while your body is carrying around unnecessary mass will simply cause greater strain on joints, ligaments, muscle tissue, and will cause heightened inflammation as well and as an additional tax on your body physically,
00:29:44
Speaker
that you'll have to recover from on top of your training load. All right, so what he's saying is I need to lose weight, all right, to lower the tax on my body's joints, my ligaments, my muscle tissues, all right, because running around with additional weight on you is causing a heightened level of inflammation, which the body first has to recover from on top of whatever I'm doing during the training, right?
00:30:11
Speaker
So 205 pounds, when I'm out running 10 miles, think about dragging 205 pounds around instead of dragging 190 or 185 pounds around, right? So that's the whole point is that I need to get lighter to cause less strain on the body to then require less stress.
00:30:31
Speaker
recovery, if that makes sense, right? Makes sense to me. And that's why I'm sharing it because it's, I'd say it's pretty fucking enlightening. All right. So just to run through the facts, right?
00:30:42
Speaker
10 pounds. So if I went from 205 to 195, all right, that's 40 pounds less load on my knees per step. Okay. So each one pound of body weight,
00:30:56
Speaker
If you remove one pound of body weight, it's less four pounds of load on the knee. So 10 pounds of body weight is less 40 pounds of load on the joints.
00:31:09
Speaker
So I do about 10,000 steps a day, right? On days I don't like run a long way. all If I run it a long way, I can do 20,000 steps, whatever. But if I do 10,000 steps a day that's pounds cumulative load on the knees
00:31:26
Speaker
400,000 pounds less cumulative load. So really, what's going on here is I need to make my body more efficient. I need to drop some fucking weight.
00:31:37
Speaker
All right? And I'm going to do that.
00:31:42
Speaker
This is unbelievable, man. As soon as I read this, and this is on the first fucking page, okay? As soon as I read this, I'm like, boom, fuck. I've been missing that, right? We all want to add weight, right? We think, oh, I'm building muscle. I'm adding weight, this and that. But you know what, dude? Everything I'm doing, the weight is like ah is a hindrance, all right?
00:32:00
Speaker
I can't move as quickly. I can't react as fast. It's taking me longer to recover. So if you have two people doing the same thing, one guy weighs 185, the other guy weighs The guy who weighs 185 is probably going to recover quicker and get more gains from his training load than I am because I'm busy healing damage, actual physical damage to the body, right? Because i'm I have that much more force on my joints.
00:32:27
Speaker
So right now the mission is, is to eat whole foods and get fucking, and get down to weight, right, man? Maybe I should be putting a target weight of 185. I may be fucking shredded if I get to that point, but I know that I'll be moving easier.
00:32:40
Speaker
I'll be able to recover faster. and And that's just something I wanted to share because... I'm super stoked about it, man. Like, Ethan crushed it, dude. And um yeah, and all you need to hear that.
00:32:50
Speaker
So if you want to calculate your BMR, go on, hit up a BMR calculator on the internet, um simple Google search, put in your weight, your age, your sex, and it'll tell you.
00:33:01
Speaker
And then you take a look at how many times you exercise, and you'll see kind of how many calories you would eat at maintenance,
Scientific Approach to Weight Management
00:33:08
Speaker
right? So
00:33:11
Speaker
That is the next step for anybody to understand how to lose weight from a standpoint of science, right? There's so many people that are trying to lose weight, but they couldn't tell you what their BMR is. They couldn't tell you how many calories they eat in a day.
00:33:29
Speaker
If you don't know that information, you're swimming upstream and you'll never be successful, okay? So get down to the facts. I've been doing all this stuff for a long time. I've been pursuing my fitness for a long time and I just learned something new today. All right.
00:33:43
Speaker
Ethan dropped some knowledge and I'll forever remember it and I'll be passing on to everybody I know, but it helps me understand exactly where I'm struggling and what I need to do to be able to provide my body. All right.
00:33:56
Speaker
The ability to deliver what I'm asking it to do. right So I guess we're today, 8.10 at 4.21 p.m.
00:34:08
Speaker
We're gonna go see if we can lose 10 pounds. And we're gonna do it by deducting 200 to 500 calories a day, which is very sustainable. um But yeah, I'll let you guys know how that journey goes. So 205 pounds right now.
00:34:23
Speaker
And we will see where we get to by the end of the week. All it is is discipline putting the right food in counting the calories and not giving into temptation so Hell yeah, man. Appreciate Ethan for sending this forward to me. This is going be a big difference maker so what I've been doing in addition to Looking at all of these metrics that I live by right as Mentioned in the previous podcast that a guy named Matt gave me this book called and And he's it told you it was at that coffee shop that I mentioned that I go to and I should have read the book sooner But this week I cracked this book open.
The Value of Rest and Recovery
00:35:02
Speaker
I'm already think I started it maybe Thursday. already on page 67 There is so much great information in here I recommend anybody read it because it's not just for people like me but it can be for people that are overworking themselves in a corporate environment or Entrepreneurs that are out there, you know working all day long every day that could benefit from reading this book It's called rest and it's by Alex Pang P-A-N-G and I just want to read quickly one Paragraph here that was very impactful for me and then we'll get into it a little bit more a little deeper discussion on this book but again this book has just been something eye-opening for me so
00:35:45
Speaker
Let me read you a page here. It says, you cannot work well without resting well. Some of history's most creative people, people whose achievements in art and science and literature are legendary, took rest very seriously.
00:36:01
Speaker
They found that in order to realize their ambitions, to do the kind of work they wanted to, they needed rest. The right kinds of rest would restore their energy while allowing their muse, that mysterious part of their minds that helps drive the creative process to keep going.
00:36:22
Speaker
So work and rest aren't opposites like black and white or good and evil. They're more like different points on life's wave. You can't have a crest without a trough.
00:36:34
Speaker
You can't have the highs without the lows. Neither can exist without the other. We underestimate how much good, serious rest can do us.
00:36:45
Speaker
And we also underestimate how much we can do if we take rest seriously.
00:36:55
Speaker
So I read that and immediately grabbed my highlighter because a lot of the things they're saying in here are very important to me. right um I want to do more.
00:37:06
Speaker
And they say we underestimate how much we can do if we take if we can if we can take rest seriously. right So if I can rest better, in theory, I can do more than what I'm doing now.
00:37:21
Speaker
Which I know sounds kind of crazy sitting here talking about how much of a struggle it's been. But, you know, the brain has, you got, i mean, you got to acknowledge that, right? Like, I could do more if I rested better.
00:37:35
Speaker
Which means rest is a fucking skill. And it talks about this in this book, that any skill you can practice and become better at. And they've identified that rest is actually a skill.
00:37:47
Speaker
So for me, this is the next thing. This is the next thing that I need to pursue. And you know what? This book, hey, listen, I got 300 and something pages here to pursue it with, right? Study this shit.
00:37:59
Speaker
I recommend it everybody read when they fall short on something. Go find something to read. You fall short on something, go find something that's exactly related to the subject. Okay? Reading has changed my life.
00:38:13
Speaker
So I need rest, I need to figure out how to get better. i find a book that talks about how to get better at rest. I don't see how yeah how it gets any more complicated, all right? And anything else that you want to say is just an excuse, right? So this guy, Pang, he came out with the 10 Commandments of Rest.
00:38:34
Speaker
And I just want to highlight them for you because some of them ah make me chuckle and some I'm really shitty at. Especially the first one. So the first one of the Ten Commandments of Rest.
00:38:46
Speaker
And just so you know, he compiled this over many years, studying Nobel Prize winners, bestselling authors, um some of the greatest people in history.
00:39:00
Speaker
And what they all had in common was that they were very good at resting. And through compiling all of their routines and studying them, he came out with these 10 commandments of rest. So the first one, number one, take rest seriously.
00:39:19
Speaker
So he talks about how hard work and deliberate rest are partners, each one sustaining the other.
00:39:28
Speaker
so ah So rest helps restore our mental mental and physical well-being. It gives us energy, it helps us focus, helps us continue building resilience, and helps us be more productive.
00:39:43
Speaker
And what I thought was very interesting is he mentioned that downtime, but so when you're resting, is also when we're most likely to have our best ideas, when we're most likely to be the most inspired, and we have creative breakthroughs.
00:39:57
Speaker
So anybody out there that's building a business, that's trying to solve a problem, it can come to you in your downtime. And I think that's where we all go wrong. We all think you have to be sitting there, focusing, grinding, you know all this fucking bullshit. But hey, listen, you know what? The subconscious is at work when you're resting.
00:40:15
Speaker
So I just need to have more faith in the process because I will tell you, I am very interested in new ideas. I'm very interested in new inspiration and I'm extremely interested in creative breakthroughs. So if downtime can give me that, then I need to schedule in downtime.
00:40:30
Speaker
I need to stop buying in to if I'm not fucking out there grinding suffering, that I'm not improving, all right? That's not true. When I'm resting, I'm improving. Just like Ethan told me a while back that Resting is part of the training I've always thought that resting wasn't Trent part of the training at all In fact resting is something you shouldn't do because it's just going to stop you from training It's going stop you from progressing, but it's not it's part of the training.
00:40:57
Speaker
Okay We cannot treat rest as something that will do when we're finished everything else We have to make time for it Commandment number two is focus
00:41:16
Speaker
something that we all struggle with due to the devices in our hands, due to the multiple interruptions in our offices and so on. So there is a fact out there that says most knowledge workers, right, lose two to four hours each day to disruption, unnecessary meetings and technology-driven interruptions.
00:41:39
Speaker
I cannot tell you how many unnecessary meetings I sit in every single day. And I can't even tell you what I could do with that time if I didn't have to sit in those meetings.
00:41:51
Speaker
It's a cultural problem. you know You know, you can't, all companies are running into this issue and depending on what generation you're from, you know, some love meetings and some hate them.
00:42:02
Speaker
So, so it depends, right? So we've got bunch of different generations in the workforce right now. We've got a generation exiting, we've got a generation entering, and we've had a generation that's Had their ass whooped in the workforce for quite some time. You know, those millennials, which I am.
00:42:17
Speaker
And, you know, we have our own way of thinking. And it doesn't mean it's right. um It's just different. But one thing is, is focus is very important. um and it And honestly, it will make or break you.
00:42:32
Speaker
Commandment number three. Layer work and rest. So super creative people alternate periods of intense work with periods of deliberate rest.
00:42:44
Speaker
So by resting immediately after a period of focused work, you can give your subconscious mind time to discover solutions to problems that are eluding your conscious effort. So when your conscious mind can't solve something, it kicks it to the subconscious.
00:42:59
Speaker
You just have to have faith in that area of your mind because you can't control it and a lot of scientists don't understand how it actually works. And that's a fact. But what I like to do is when I go to bed, if there's something that I'm trying to solve or I want to be something I want to be more creative on, I'll think about it right before I fall asleep.
00:43:19
Speaker
And I know that you don't really want to be thinking about things when you fall asleep, but I'll just flash it into my head right as I'm kind of counting down before I fall asleep. And then I let the mind kind of do its thing.
00:43:30
Speaker
You have to just put things in the mind. It's a tool, right? Super powerful tool. We don't, we don't, very little understanding of what actually happens up there. But I have realized that I got to put information into this tool and have faith that the tool will do its job.
00:43:46
Speaker
Right. So the subconscious is doing a ton of things, rearranging thoughts. It's understanding memories. All of these things are happening behind the scenes. You have to have faith in the tool.
00:43:57
Speaker
So always tell people like. When you're reading, you don't have to like worry about, am I learning all of it, right? Because I kind of read, it's and I don't want to say like reading a page and not knowing what you read is a whole different story, but like reading a page, reading what you're you're seeing, all the words, you're understanding it.
00:44:16
Speaker
You don't have to like focus on it after you're reading page. Like let the mind kind of absorb it and let it do its job. And it's going to put the information where it needs to be. It's going to pull the information when it's necessary. It's going to use that new information, that new perspective to make better decisions. Okay.
00:44:31
Speaker
That goes with anything. So just start loading up the mind with knowledge and just have faith that it's going to deliver. You're making the tool better every time you put something in. All right. So back to, li you know, back to layering work and rest.
00:44:47
Speaker
I find it's best for me to like go on like one hour tears like I'll work for an hour and then I need to take like 20 minute break get up go for a walk go talk to somebody go sit in somebody's office have a you know shoot the shit whatever and then get back to intense work I cannot work for six hours straight and to be honest with you I would tell you that I think four hours of deep work is all that's really necessary because a lot of people that are sitting in an office from eight to ten hours You know, we talked about all the distraction, right? We talked about the two to four hours of and distraction during the day.
00:45:19
Speaker
If you can just focus deep work four to five hours, you probably can get done more than somebody that sits in their office for 10 hours fucking walligagging, right? So just a thought for everybody out there.
00:45:31
Speaker
Be intentional with your time layer the work get up for go for a walk I mean these are all things that people can do right? Nobody is going to tell you you can't get up from your desk and go for a little walk and when you come back and you crush it when you get back So commandment number four get an early
Balancing Work and Life
00:45:47
Speaker
start. I feel like that's kind of an obvious one um I hate getting up early, but now it's just been a part of me. So I don't know any better now. So You know, 5 a.m. m to 6 a.m. is typical waking time for me.
00:46:00
Speaker
um Whatever it is for you, if you need to get up a little bit early, get to that. But that is a big one. Getting up early to get your day started. Energy is high.
00:46:11
Speaker
And it also helps you go to bed, right? If you get up really late in the day, I mean, if you get up at noontime, how the fuck are you going to to bed at like 9 o'clock when you're supposed to be going to bed? i mean, you're not. So very important. Get up early, get started, hit it hard, and set yourself up for a good night's sleep.
00:46:27
Speaker
Commandment number five is detach from work.
00:46:32
Speaker
Paying states, they call it detachment. Detachment. and more of it you have the more restorative your downtime will be i Gotta to give my dad credit here as a Kid I used to watch him. My dad owned his own business. He had a construction company He's retired now um Which I'm proud of him for because it's not an easy task and I'm pretty I think he retired 59 or 60 not really great with ages Devin would know exactly how old he was when he retired but
00:47:07
Speaker
he was always very good at detaching from work. And if I watch his routine, and i and i don't I've never talked to him about this, but I do physical things to like forced attachment, right? So like I will put my work phone in a certain place where i don't have to see it.
00:47:25
Speaker
um I will mentally, as I'm leaving the office, disengage. um The work will be there, okay? There's no need to drag it with you because the less you detach, the worse you perform, right? so My dad, when he would get home from work, and this is somebody that owned own business, so anybody that owns their own business knows that it's like you're pretty much turned on all the time.
00:47:49
Speaker
And um it's super difficult to balance all of that, right? He would come home, he'd put his phone, his cell phone, first of all, he'd shut his cell phone off, which is just fucking absurd to most people, right? Especially if you own your own business.
00:48:04
Speaker
But he'd shut his cell phone off and he'd put it in the fucking cooler, you know? So he had this like... old school igloo cooler with kind of the flip top on it and it had a pink it had like a pink button and like a teal green base you know like that textured base that the that the igloos had and uh he'd put it in there and he wouldn't fucking turn it on until he got back in the truck and started driving to work and i feel like for him that was that mental signal that like hey we're detaching And he never talked about work. In fact, when I used to work for him during the summer, I'd come home and talk about work. You know, my mother would be sitting across from the, you know, sitting across from the kitchen table. I started talking about work and my father would look at me.
00:48:47
Speaker
You know, and he'd give me a look a couple times, and then one time he pulled me aside, and he's like, hey, listen, if you're going fucking talk about work at the dinner table or when we're not at work, you're not going to be fucking working for me any longer.
00:48:59
Speaker
And I said it the most loving way, but I got the fucking point, right? um You need to detach. You cannot bring this shit home with you. All right? I talked to my partner Very little about work. um i don't I try to keep those worlds separate.
00:49:17
Speaker
If I'm having a bad day and I'm really pissed off about something having a hard time processing it, you know I'll probably talk to her about it. She always gives great advice. And obviously she wants to know you know what's affecting my mood. But the more that I detach from work, the happier I am.
00:49:33
Speaker
And I don't want to get this twisted. Detaching from work doesn't mean that you're not like fully bought the fuck in. Doesn't mean that you're not crushing it more than other people that are dragging it home with them.
00:49:44
Speaker
It just means that in order to rest, in order to be fresh, in order to be able to deliver the best work possible that you can, you have to detach. You can't be dragging this thing around like a fucking lead weight.
00:49:56
Speaker
You have to leave it where it is. You will come back to it. All right? People already give 50, 60, 80 hours ah of their life to their job and their work.
00:50:08
Speaker
Well, fucking detach. At least detach from it for a little bit and recover. The mind needs time to rest.
00:50:17
Speaker
Commandment number six, detach from devices. So, yeah, we all know what that struggle is. I would say that's probably one of the worst drugs out there right now.
00:50:31
Speaker
And I can tell you, came across a fact that said that watching short videos is worse than drinking alcohol. For the mind.
00:50:43
Speaker
thought that that was kind of interesting. I posted it and I got a lot of comments about it. So obviously, you know, it's something that we're all trying to do. We're all trying to get away from our phone, but some of us have different levels of discipline. And I mentioned earlier on in the podcast, I locked mine up.
00:50:58
Speaker
So maybe some of you need to start doing that. But this is in Pang's book and it's interesting to mention. The mere presence of a smartphone or device even when it's not being used, alters our inner world and our connection with others.
00:51:17
Speaker
That's wicked fucked up.
00:51:20
Speaker
And you can't rest without regularly disconnecting from your device. I want you right now to think about how long you're away from your device during the day.
00:51:40
Speaker
People bring their phone to the bathroom with them. People shower with their phone. And if you're laughing like who showers their phone, I bet there's a large percentage of people that shower with their cell phone.
00:51:53
Speaker
Okay. I know that's a fact.
00:51:58
Speaker
So if you can't give up your cell phone to shower or take a shit, it pretty much means you're dragging it everywhere you go. So how the fuck are you going to detach from it so you can rest?
00:52:12
Speaker
And then that statement about the mere presence of a smartphone or a device, even when it's not being used, alters our connection with others. Crazy. Crazy.
00:52:23
Speaker
And I'll tell you, some of the best conversations I've had in the last couple of weeks, there were no cell phones in the vicinity. I had a two-hour conversation, and two two-hour conversations.
00:52:37
Speaker
One was one-on-one and one was three people. And they were amazing conversations. They felt amazing. I felt so connected when I left. I felt a great sense of energy when I left. And now that I'm thinking about it,
00:52:52
Speaker
They were probably so great because my device was nowhere to be found. And when your mind switches from wondering what the next alert on your phone is to the people in front of you, life looks completely fucking different.
00:53:06
Speaker
And I think that's a big place where we're all missing as human beings. So my my biggest pursuit right now and probably forever in the future is to rid myself of this fucking phone.
00:53:22
Speaker
It's going hard. But people are just going to have to learn to live on those terms with me.
00:53:31
Speaker
I can't do it anymore with this fucking thing. It's so stressful. and And if anybody's ever watched any documentaries about the social engineering behind all these apps and things like that,
00:53:43
Speaker
They're designed to addict you. Your phone will literally send you and an alert if you've been inactive so that it gets you to pick it up. All right, that's all been proven.
00:53:55
Speaker
If you don't believe me, do the fucking research. All right, so so get rid of your device.
00:54:02
Speaker
Commandment number seven, take a week off every season. So this is really interesting. The happiness and relaxation we feel on vacation peaks after about a week.
00:54:19
Speaker
While the psychological benefits of a vacation last up to two months. So the ideal vacation schedule is to take a week off every three months.
00:54:31
Speaker
You can gain energy after a vacation. And you can gain resilience.
00:54:39
Speaker
So, Right now, think about when your last vacation was, all right? And if it was, what, within three months, right, it was a vacation every three months, schedule something.
00:54:56
Speaker
Take a week off every three months.
00:55:00
Speaker
I did the same exercise the other day when I was reading this chapter, and... um couldn't remember my last vacation. And my my wife did, of course. um She's much better with all those types of things.
00:55:15
Speaker
And then the vacation I did take was in May to go do that speech. um So that was more work than it was fun.
00:55:27
Speaker
And then the previous vacation before that, I was on a work trip to Mexico in March.
00:55:37
Speaker
So March, then May, okay, but you know, the May one was say a lot of work and confronted a lot of fears. Amazing trip, but took a lot out of me.
00:55:50
Speaker
And now we're in August. So it sounds like I'm due for another week's vacation. So when I get to the office tomorrow, I'm going to see if I can schedule that. And I suggest to all of you to do the same thing.
00:56:02
Speaker
And I'll tell you, my psychologist, she talks about it all the time with me. You know, we meet every six weeks now. And um she usually always asks me, have you scheduled a vacation? And I usually ignore her.
00:56:13
Speaker
And then I start to feel like shit. And I wonder why I'm feeling like shit. And then I remember her advice. And I'll have to mention to her that in this book, it states very clearly that I need to schedule vacation.
00:56:25
Speaker
So again, all of you, think about when your last vacation was, line it up to the three months, and schedule accordingly.
Hobbies and Creativity
00:56:37
Speaker
Commandment number eight, practice deep play. So whatever hobby you have, right? So for me, deep play is riding my bike, running, jujitsu, working on my car, um doing the podcast, stuff like that.
00:56:53
Speaker
That's my deep play. Going to the farm, feeding the animals, right? So it's very important that you schedule these things in.
00:57:05
Speaker
because it will help you rest, okay? Deep play is especially important for people who don't have a lot of control over their daily schedules.
00:57:17
Speaker
People that have to work long hours, or people who love their jobs but are prone to overdoing them. For them, deep play is also valuable because it provides a more compelling alternative to work than sitting on the beach.
00:57:35
Speaker
Although, that's great for me. So, figure out, maybe it was like something you did as a kid, right? um Could be a hobby, could be a sport.
00:57:46
Speaker
Whatever it is, just do it and like use it to help bring more energy to your life, all right? Number nine, get plenty of exercise.
00:58:00
Speaker
Exercise, number one, makes us more resilient, and it also helps us handle more stress. And we live longer and healthier lives.
00:58:12
Speaker
It's that simple, okay? I won't get too stuck on this one, because you all know where I stand on exercise, and I've exercised my way into ah rest period here, so I'm overdoing in that regard.
00:58:25
Speaker
But hey, take a fucking yoga class, sign up for a health club, Get out there. Just move. Movement is the medicine. All right? You're stressed. Move.
00:58:36
Speaker
You're depressed. Move. You're anxious. Move. All right?
Prioritizing Sleep
00:58:43
Speaker
And then my favorite, the 10th commandment, get plenty of sleep.
00:58:54
Speaker
I don't really have to get into it very deep. But there was an interesting study that I want to read to you. And first of all, for me, i used to be that guy, get six hours, I'm fucking good. Yeah. You know, like all that bullshit was the worst I ever was. In fact, when I had the worst mental health problem in life, I was sleeping four to six hours a night.
00:59:18
Speaker
All right. I'm sleeping eight plus on bad nights. It's seven hours, 30 minutes, seven hours, 45 minutes. Those are bad nights for me. Sleep is the fucking unlock.
00:59:29
Speaker
All right. Don't get sucked into listening your boss fucking tell you how he sleeps six hours and he's fucking good. Okay. It's all bullshit. That's what people want you to believe. All right. You sleep six hours, you're going to fucking die early.
00:59:42
Speaker
All right. You know, you can give you, they say, Well, this is actually proven but You know any brain certain brain deteriorations one of the biggest cause is lack of sleep because there's a lot of things that are done at night that your brain does to kind of clear out toxin and different things like that during sleep um You know that can lower your chances of getting dementia and um
01:00:13
Speaker
You know, my grandmother had some dementia before she passed. And um
01:00:21
Speaker
I can tell you that's a scary thing. I had to watch my mom navigate that with her mom. um
01:00:29
Speaker
and you know, my mom's not a good sleeper. And I try to tell her to sleep more. She tells me she can't. And um you know I'm just going to keep being persistent on that. because And if you're one of those people that says they can't sleep, study sleep.
01:00:43
Speaker
All right, there's a book called Why We Sleep. I can tell you, I've been studying sleep for the last four or five years now. I sleep unbelievable. I wear a sleeping mask that covers my ears. Okay, so it's a weighted sleeping mask. I used to use a regular sleeping mask, but now it's weighted. My wife helped me ah unlock that.
01:00:59
Speaker
Hack right there a weighted sleeping mask is a game-changer. It also covers my ears I wear are some earplugs, but they don't totally kill all the noise. It just kind of kills that Certain noise that kind of wakes you up those help me stay asleep longer I wear a mouth guard I used to clench and grind my teeth so i wear a mouth guard haven't missed a day in four or five years now um Tape my mouth shut and to wear a nose strip.
01:01:24
Speaker
I do not wear a nose strip outside of the house, okay? I will clear that up, all right? Only when I sleep, all right? And I used to use what I call hostage tape.
01:01:37
Speaker
That's the brand that I would use, but they had a stocking problem with the nose strip. So ended up just getting basic breatherite that's been around for years and years and years and years um that we all used to laugh about when we saw people wearing them. But if you've tried it, you know there's a benefit. so Sleep is huge for me, 65 degrees in the room, ah you know, all all of the above, right? Super, super dark. And then one of the big key factors is I don't go in the fucking bedroom to hang out, all right?
01:02:05
Speaker
Only reason I have a bedroom is to sleep. I don't go sit on my bed to lounge. I don't do any of that. When I'm on my bed, i am going to sleep. So you have to make sure the body knows, like when it gets into these places, it knows what to do.
01:02:18
Speaker
So I've programmed my body to know that when I'm in that bed, we sleep, period. Nothing else.
01:02:24
Speaker
So there was a study done on violin students in Berlin. by Anders Ericsson. He found that even though ambitious students needed an average of 10,000 hours to become world-class performers and practice more deliberately than their classmates, they also sleep an hour per day more than the average student. They take naps in the afternoon and they're careful to get enough sleep at night.
01:02:50
Speaker
So those are high performers, right? And they're higher performers than everybody else in their group. And one of the main things was that they slept an hour more per day and they took naps. plenty of fucking information here to show that sleep is important. I just don't know why I always have to like drive this home to people.
01:03:10
Speaker
um Sleep doesn't just provide physical rest. It's actually a time of incredible mental activity, giving your brains time to consolidate memories and skills and clear out toxins that are often associated with dementia late in life.
01:03:29
Speaker
Sleep deprivation, meanwhile, increases the odds that will underperform, make mistakes, react emotionally, or overlook that important detail that makes the difference between a hit product and a dud.
01:03:45
Speaker
And then he goes on to talk about how professional athletes, just like they hire strength coaches, ah diet diet coaches, they hire sleep coaches
Conclusion and Reflections on Rest
01:03:55
Speaker
now. This is a routine thing now.
01:03:57
Speaker
A lot of elite athletes are traveling with special mattresses, all right? And that is where he mentioned the detail about LeBron James sleeping 12 hours. So if you want to rest, you have to take it You have to resist the allure of busyness.
01:04:19
Speaker
Make time for rest. Take it seriously and protect it from a world that is intent on stealing it.
01:04:31
Speaker
All right, guys. Thanks for your time. Have a great night and crush fucking Monday because I'm back to it. And I hope I have a great update for you next week.
01:04:43
Speaker
Love you all. We'll see you.