Latest / Do You F*cking Mind? / 5 Days to Reset & Reclaim Your Mind Day 3: Brain Fuel for Happiness

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5 Days to Reset & Reclaim Your Mind Day 3: Brain Fuel for Happiness · Do You F*cking Mind?

0:12
Speaker 1: Okay, everyone, welcome to Day three. Welcome to Day three
0:17
Speaker 1: of our five day little reset. Hopefully, if you're listening
0:20
Speaker 1: to today's episode, you've listened to Monday and Tuesday's episode
0:23
Speaker 1: as well, definitely go check that out because it will
0:26
Speaker 1: help you just kind of stay in the zone and
0:30
Speaker 1: basically fucking hit the ground running again. So this is
0:34
Speaker 1: this mini series is aimed at people that had well,
0:37
Speaker 1: everyone but people that had started a goal. Maybe in January,
0:41
Speaker 1: maybe you did my first two weeks off the year,
0:43
Speaker 1: you got yourself set up, things were going well, and
0:45
Speaker 1: then you kind of hit a couple of roadblocks and
0:47
Speaker 1: then you just kind of feel stuck. You feel flat,
0:49
Speaker 1: you don't want to work on anything anymore. You're looking
0:52
Speaker 1: for that spark to feel excited, to feel like yourself again,
0:56
Speaker 1: to feel better about your life trajectory. So today day's episode,
1:01
Speaker 1: we are going to be focusing on how are you
1:04
Speaker 1: fueling your brain for happiness? And for this mental reset,
1:09
Speaker 1: we're talking about emotionally fueling your brain, chemically fueling your brain,
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Speaker 1: and physically fueling your brain. Like I said before, it
1:16
Speaker 1: actually doesn't take too much to make your brain feel happy.
1:20
Speaker 1: But we need to know what those things are and
1:23
Speaker 1: we need to do them more than just once. Okay.
1:26
Speaker 1: So sometimes someone might give you a piece of advice,
1:28
Speaker 1: you might hear something on a podcast and you try
1:30
Speaker 1: it and you think, well, yeah, maybe kind of, but
1:34
Speaker 1: that actually didn't really help. And the reason for that
1:37
Speaker 1: is you've got to be doing things relatively consistently. And Friday,
1:41
Speaker 1: we're going to be talking more about consistency. But when
1:43
Speaker 1: I say relatively consistently is you don't have to do
1:47
Speaker 1: something absolutely every single day in order to see change
1:49
Speaker 1: in your life. That's where so many of us get
1:51
Speaker 1: caught up. That's where we hurt ourselves in the process.
1:54
Speaker 1: That so we get really negative on ourselves. That's where
1:57
Speaker 1: we cock block ourselves. Okay, consistently, see, it comes from
2:01
Speaker 1: doing something more often than not. Ideally more than that,
2:04
Speaker 1: but more often than not is enough for you to
2:06
Speaker 1: see some serious change in your life. Okay, So the
2:10
Speaker 1: first thing that I want to talk about is thoughts
2:12
Speaker 1: and feelings. Then I'm going to go into kind of
2:15
Speaker 1: emotional fuel, and then I'm going to be talking about
2:18
Speaker 1: physical and chemical so like food and things that you
2:21
Speaker 1: can take for your brain. So the first one is emotional. Sorry,
2:26
Speaker 1: your thoughts and feelings. I call it the thoughts and
2:28
Speaker 1: feelings diet. Okay, so this is where we name and
2:31
Speaker 1: redirect name it toertainment. You've heard me talk about that
2:34
Speaker 1: a thousand times, but basically name it totainment if you
2:36
Speaker 1: haven't heard of it before. Is where you simply have
2:39
Speaker 1: to name an emotion to begin to tame how it
2:42
Speaker 1: is affecting you. Whether it's I'm feeling anxious, I'm feeling scared,
2:46
Speaker 1: I'm feeling nervous, i am spiraling. The simple act of
2:50
Speaker 1: naming the emotion that you are experiencing already changes how
2:54
Speaker 1: your brain is processing that emotion, and the reason for
2:57
Speaker 1: that is the areas of the brain required to name it,
3:01
Speaker 1: to identify the emotion, different areas prefrontal cortex, your executive function,
3:08
Speaker 1: You're reasoning, different part of the brain to what is
3:11
Speaker 1: often causing this negative emotion, which is more mid brain amygdala,
3:14
Speaker 1: more fear based part of the brain, or kind of
3:17
Speaker 1: like instinct, not necessarily fear, but instinct part of the brain. Okay,
3:21
Speaker 1: So when we have these emotions that go unchecked, they
3:25
Speaker 1: can begin to kind of bubble up higher and higher
3:27
Speaker 1: and higher into the surface. The simple act of saying
3:30
Speaker 1: I am feeling anxious. I am feeling scared right now.
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Speaker 1: You then switch on kind of like bring it to
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Speaker 1: the forefront, your prefront, the cortex. It starts to communicate
3:40
Speaker 1: with the mid brain. Those areas are a little bit
3:42
Speaker 1: more connected, and therefore how you are perceiving this feeling
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Speaker 1: starts to simmer down. Okay, So what we're going to do.
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Speaker 1: The first thing is as far as like how you're
3:54
Speaker 1: fueling your brain when you get one of these big
3:56
Speaker 1: thoughts and feelings and whatever, name it I'm feeling XYZ,
4:00
Speaker 1: get your logical conscious mind starting to process that you've
4:03
Speaker 1: named it, and then we redirect. Okay, I don't have
4:06
Speaker 1: to fix the problem. I don't have to never be
4:09
Speaker 1: anxious again. I don't have to get annoyed at myself
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Speaker 1: for having these anxious thoughts, because I understand that life
4:14
Speaker 1: is not about, you know, having the perfect mind or
4:18
Speaker 1: the perfect personality of the post. It's how do I
4:20
Speaker 1: deal with setbacks when they come my way, and how
4:22
Speaker 1: do I proceed in the most helpful way possible for me.
4:26
Speaker 1: So in this scenario, what we're going to do is
4:29
Speaker 1: think of a counter thought one minimum ideally three. So
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Speaker 1: say I'm feeling anxious. Then the counter thought could be
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Speaker 1: something so simple as, but I have something to look
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Speaker 1: forward to later today, I am doing XOZZ later today,
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Speaker 1: or but last time I felt anxious, I was able
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Speaker 1: to overcome it because of this, Or it could be
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Speaker 1: something simple as identifying where that anxiety came from. Sometimes
4:54
Speaker 1: that really helps people. So that way, like like I
4:56
Speaker 1: said in yesterday's episode, so it doesn't overtake every emotion.
5:00
Speaker 1: You think I'm feeling anxious, it's actually because that person
5:04
Speaker 1: that I'm really into I texted and they haven't texted
5:06
Speaker 1: me back. And then your counter thought to that could be,
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Speaker 1: I know it's not going to be this is not
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Speaker 1: going to matter in three months time. This is not
5:15
Speaker 1: gonna matter. As catastrophic as it feels right now, it
5:17
Speaker 1: will not matter. So there's things that I can do
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Speaker 1: right now that make me feel good. And then that's
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Speaker 1: where you begin to pivot. You begin to say, Okay,
5:23
Speaker 1: I'm going to think of a different thought. The alternative
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Speaker 1: to that would be, oh my god, why don't they
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Speaker 1: like me? Something I did something? What could I have done?
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Speaker 1: Then you start spiraling and thinking of like the last interaction,
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Speaker 1: and then you start to overthink your text and then
5:35
Speaker 1: before you know what, your day is ruined. Okay, So
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Speaker 1: the moment you think, oh my god, I'm feeling anxious
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Speaker 1: why they haven't texted me back? Okay, cool, I've named
5:43
Speaker 1: it now, I'm taming it. Now, I'm thinking. Okay, I've
5:46
Speaker 1: compartmentalized it. Now I start to logical processes. There's many
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Speaker 1: reasons why this person hasn't texted me back. Me trying
5:52
Speaker 1: to mind read isn't going to get me anywhere. I
5:54
Speaker 1: acknowledge that, you know, whether this goes right or whether
5:57
Speaker 1: this goes wrong, I'm still okay, And in three months time,
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Speaker 1: is the fact that they're texting me back or not
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Speaker 1: gonna matter. No, it's not gonna matter whether we end
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Speaker 1: up together or whether we don't. It will not matter. Okay.
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Speaker 1: So that's the thoughts and feelings diet Name redirect, Name redirect.
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Speaker 1: The thing that you've got to realize is it sounds
6:13
Speaker 1: like a lot of work at the moment, but the
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Speaker 1: more you do it consciously, the more it's it's going
6:18
Speaker 1: to become a subconscious process. Okay. You will literally get
6:22
Speaker 1: to a point where you are automatically you feel a
6:25
Speaker 1: feeling and then thing you become aware. You're like, wow, alum,
6:28
Speaker 1: bells have gone off. I've noticed that I don't feel
6:30
Speaker 1: good and I'm consciously now aware of this. And then
6:32
Speaker 1: you go through that process automatically. So don't don't let
6:36
Speaker 1: it turn you off. Because of the effort involved. It's like,
6:40
Speaker 1: oh God, I can have to do it. I can
6:42
Speaker 1: guarantee you. It feels like effort right now. It will
6:45
Speaker 1: pay off in dividends in the long term. Okay, since
6:58
Speaker 1: since the next thing we're talking about is emotional fuel, Okay,
7:12
Speaker 1: so this is something that I do at any part
7:15
Speaker 1: of the day. It's great to do it in the
7:16
Speaker 1: morning because it sets your day up at the start
7:18
Speaker 1: of the day, hopefully you're setting the tone for the day.
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Speaker 1: But this is an amazing pivoting exercise where you want
7:24
Speaker 1: to pivot the emotions that you are feeling right now. Okay,
7:28
Speaker 1: So what I love to do is name at least
7:32
Speaker 1: ten things. Either let's use the morning for an example,
7:35
Speaker 1: either when you're walking your dog on your way to
7:38
Speaker 1: work or while you're getting ready at home, so relatively
7:41
Speaker 1: mundane routine things that you do. I want you to
7:44
Speaker 1: name in your head or out loud, ten things that
7:47
Speaker 1: are either beautiful, impressive, or just cool in general. Whatever. Okay,
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Speaker 1: ten things, And the way you want to look at
7:55
Speaker 1: it is imagine that you're trying to be optimistic for
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Speaker 1: someone else. Imagine that you're trying to cheer your friend up,
8:00
Speaker 1: and you're trying to be like, look at this, look
8:02
Speaker 1: at this really cool thing. How cool is that? Okay,
8:04
Speaker 1: so that's kind of the take that you want to have.
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Speaker 1: So let's say you start taking your dog for a
8:09
Speaker 1: walk and it's like a rainy day. You could say,
8:12
Speaker 1: look at how impressive those storm clouds are. Like, that's
8:15
Speaker 1: a pretty impressive image right in front of it, this
8:18
Speaker 1: big clouds rolling in. That's amazing. How nice is the
8:21
Speaker 1: smell of rain, like that that metallic wet dirt smell,
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Speaker 1: which I personally love so so god. How nice is
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Speaker 1: this fresh air? Yeah, okay, it's not a sunny day,
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Speaker 1: but fuck this fresh air is good. Or say you're
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Speaker 1: commuting to work, How nice is it that I get
8:34
Speaker 1: to sit here on this train read my book, mind
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Speaker 1: my own business. I probably wouldn't have time to read
8:38
Speaker 1: my book if I was driving to work. If you
8:40
Speaker 1: are driving to work, you can think how nice is
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Speaker 1: it that you know, I've got this car, that I've
8:44
Speaker 1: got this that I've got that that I'm going to
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Speaker 1: get there on time. That things, you know. So, but
8:48
Speaker 1: I want you to pick out ten things, and they
8:50
Speaker 1: could be tiny, tiny things like I was doing this
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Speaker 1: exercise this morning to like prime my day for a
8:55
Speaker 1: good day. And one of the things that straight away
8:57
Speaker 1: was like when my dog walks when I big books,
8:59
Speaker 1: he bounces his head up in his little ears flat
9:00
Speaker 1: and I'm like, how fucking cute his little ears flapping
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Speaker 1: up and down. So then I already started to feel better.
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Speaker 1: And then I looked up and I'm like, oh, what
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Speaker 1: is this gorgeous? You know, look at all these people
9:08
Speaker 1: lining up to get a coffee. Beautiful atmosphere. I can
9:10
Speaker 1: hear the coffee machine. Oh, the smell of the coffee.
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Speaker 1: Oh my god, look at it. A look at these flowers.
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Speaker 1: Before you know it, I've probably named forty five things that
9:16
Speaker 1: I was found impressive or we're good. I'm already primed.
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Speaker 1: The fuel that I'm feeding my brain is primed to
9:22
Speaker 1: be like, look for the good, look for the good.
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Speaker 1: There is actually a lot of beauty around me. There's
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Speaker 1: a lot of funny, cute impressive, beautiful, amazing things around me,
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Speaker 1: and I'm priming myself to just take it all in,
9:33
Speaker 1: take it all in, take it all in. You can
9:35
Speaker 1: also do that later on in the day when you're
9:36
Speaker 1: feeling flat, go outside, do that exercise. Okay, So this
9:41
Speaker 1: is that emotional way of fueling your brain. The alternative
9:45
Speaker 1: to that would be I've gone on a walk and
9:47
Speaker 1: then I started replaying that scenario that happened to me yesterday.
9:50
Speaker 1: I'm starting to ruminate, now, oh, should I have said, Oh,
9:52
Speaker 1: I can't believe they said that to me, and then
9:53
Speaker 1: I can't believe and then this fucking email came through,
9:56
Speaker 1: and then ah, you get home barely refreshed, like just
10:00
Speaker 1: absolutely like gone off the rails. I've been there, We've
10:03
Speaker 1: all been there. So that's the alternative, right. The next
10:07
Speaker 1: thing is physical fuel. This is very simple, very very
10:13
Speaker 1: very simple. It's your breath and it's your physicality. Okay, posture,
10:16
Speaker 1: stretching all of that as many times as you can
10:18
Speaker 1: throughout the day. Do it. Right now. I want you
10:20
Speaker 1: to take three deep breadths, big breath in through the nose.
10:23
Speaker 1: I want your actual posta posture to change as you
10:26
Speaker 1: do this, and then exhale through the mouth. Do that
10:28
Speaker 1: three times, do it as many times throughout the day.
10:31
Speaker 1: I've spoken about the sigh, the intentional sigh, and how
10:35
Speaker 1: good that is to switch states in the brain. So
10:38
Speaker 1: we're switching states. This is a free tool to access.
10:43
Speaker 1: You do it at any time you do the intentional sigh,
10:45
Speaker 1: you switch from high alert you to then are calm.
10:50
Speaker 1: Everything is going to be fine a state. And then
10:53
Speaker 1: your physicality either you want to have like a little
10:55
Speaker 1: moment multiple times throughout the day to check on your
10:58
Speaker 1: posture or if your postures fine and that and you've
11:00
Speaker 1: got like quite a physical day. To do something that's
11:02
Speaker 1: going to get your heart rate up, even just a
11:04
Speaker 1: little bit, and then you can lower that heart rate
11:06
Speaker 1: back down. So maybe it's a few big breath where
11:08
Speaker 1: you reach your arms over your head, Maybe you're doing
11:10
Speaker 1: like ten body weight squats on the spot, anything to
11:13
Speaker 1: kind of get that fuel pumping through your body again,
11:16
Speaker 1: and then you're a bit more more alert, you're more
11:19
Speaker 1: in the zone. Say you need to sit down to
11:21
Speaker 1: write something for work, or you're writing a book or
11:24
Speaker 1: whatever it is that you're doing, you need to sit
11:25
Speaker 1: down to focus before you do that deep breaths, couple
11:29
Speaker 1: of body weight squats, jump up and down. Whatever it
11:31
Speaker 1: is that's going to get your heart pumping a little
11:33
Speaker 1: bit more. Takes a minute, if that right. Then you
11:36
Speaker 1: sit down. You have primed yourself. That's the fuel that
11:39
Speaker 1: I'm talking about. Prime yourself for the task at hand.
11:42
Speaker 1: This could even you could prime yourself before you clean
11:44
Speaker 1: the house. Okay. It's just a small prime and it
11:47
Speaker 1: gets you more more willing to do that thing. Okay.
11:51
Speaker 1: And then the last fuel that I want to talk
11:54
Speaker 1: about is food fuel. So the chemical fuel, Okay, fucking
12:01
Speaker 1: hydrate you're dried out, prune off a brain when you
12:04
Speaker 1: wake up half the time, more than half the time,
12:07
Speaker 1: probably eighty percent of the time. I don't know, I'm
12:10
Speaker 1: pulling that number out of my ass, but a large
12:12
Speaker 1: amount of the time of why we feel flat and
12:15
Speaker 1: like sheet in the morning is because we have not
12:17
Speaker 1: hydrated our brain properly. Very basic, very basic. But we
12:22
Speaker 1: reach for something that's not going to hydrate us or
12:25
Speaker 1: no way near enough. Okay, So we'll reach for like
12:27
Speaker 1: a coffee that has like not that much fluid in there,
12:30
Speaker 1: that's probably not going to hydrate us that much, and
12:32
Speaker 1: then probably going to feel dehydrated. Later, we're going to
12:34
Speaker 1: reach for whatever it is. Okay, you want to wake up,
12:37
Speaker 1: and not only do you want to drink some fucking water,
12:40
Speaker 1: you want to have some electrolytes in there. And you
12:43
Speaker 1: don't need a gator read you don't have to have
12:45
Speaker 1: a sports drink. You don't need to replenish that much
12:48
Speaker 1: of our electrolytes. It's not like we've just gone on
12:50
Speaker 1: a run a marathon. But I'm talking about hydrating with
12:54
Speaker 1: you know those dissolvable magnesium, dissolvable things. There's all kinds
12:58
Speaker 1: of things that you can access that have electrolytes that
13:01
Speaker 1: instantly is going to make your brain feel refreshed. You
13:04
Speaker 1: will be amazed at how much more awake and alert
13:07
Speaker 1: you feel, how much more well rested you will feel
13:10
Speaker 1: if you properly hydrate your brain. You want to drink
13:14
Speaker 1: at least half a liter of water in the morning,
13:18
Speaker 1: not in one fucking ghost so you feel bloated, but
13:20
Speaker 1: within the first waking hour you want to have roughly
13:23
Speaker 1: half a lid. Some people can do a leader whatever,
13:26
Speaker 1: but like to really replenish what was drained in during
13:31
Speaker 1: the night. Okay, because your brain is going through a
13:34
Speaker 1: lot of activity during the night. It's flushing through the
13:38
Speaker 1: cerebral spinal fluor through the brain. It's getting everything flushed out.
13:41
Speaker 1: It's doing something that only occurs in your sleep that
13:43
Speaker 1: can't occur in waking hours, and that is, you know,
13:46
Speaker 1: all your repair, all the memory consolidation, all the healings.
13:49
Speaker 1: So the brain never really rests. Sleep for the brain
13:52
Speaker 1: is just we're switching modes where in repair, we're in consolidation.
13:56
Speaker 1: So it's doing a lot of work. And unless you're
13:59
Speaker 1: waking up throughut then a thousand times like i am
14:01
Speaker 1: because I'm fucking pregnant, you're probably not hydrating yourself and
14:05
Speaker 1: you know throughout the night. So number one, the number
14:08
Speaker 1: one way that you can start fueling your brain is
14:10
Speaker 1: proper hydration with electrolytes in the morning. It will change
14:12
Speaker 1: your life. It will change your life. Okay, Then another
14:16
Speaker 1: thing that you want to do is what are other
14:18
Speaker 1: little things that we know about that can fuel the brain.
14:21
Speaker 1: What is your intake of overall vitamins and minerals. And
14:24
Speaker 1: I'm not saying you have to go and get supplements
14:26
Speaker 1: for this, I'm saying look at your diet as well,
14:29
Speaker 1: because if you have a well rounded diet, you're likely
14:31
Speaker 1: to be hitting these things. But if you feel like, oh,
14:34
Speaker 1: I just know that my diet is a bit all
14:36
Speaker 1: over the place, I don't have any consistency with how
14:38
Speaker 1: I maybe I do want to be supplementing. We want
14:40
Speaker 1: to make sure that we're having magnesium. Okay, you want
14:42
Speaker 1: to be having potassium. You want to obviously the electrolytes
14:46
Speaker 1: which we spoke about, which magnesium is often in these electrolytes.
14:50
Speaker 1: But then another great tool is you know Omega three's
14:53
Speaker 1: This helps with memory, it helps with concentration. Not to
14:56
Speaker 1: mention the long term benefits of Omega three. So are
14:58
Speaker 1: you having fish in your diet? Are you supplementing with oils?
15:01
Speaker 1: Omega three oils? Okay? Another huge one which I fucking
15:06
Speaker 1: love is l fanine. In macha you can get lth
15:10
Speaker 1: and in supplementation. This is something that not only calms
15:13
Speaker 1: you down, but it increases your alertness. Okay, if you
15:17
Speaker 1: enjoy your morning coffee but you're like, oh, I just
15:19
Speaker 1: feel like I want, you know, something bit more for
15:21
Speaker 1: my brain, then maybe switch your coffee to MUCHA. Some
15:24
Speaker 1: people are horrified at the prospect, but I love much
15:28
Speaker 1: and shop around. Can I just say, because I feel
15:30
Speaker 1: like some people get turned off because they go to
15:32
Speaker 1: a place that doesn't know how to make a mucha
15:33
Speaker 1: and then you're like, that is fucked. But highly recommend
15:37
Speaker 1: shopping around to find a mucha that is good. But
15:40
Speaker 1: l th andine, Okay, you can supplement for it. You
15:43
Speaker 1: can get it through a mucha and it's going to
15:45
Speaker 1: be you know, you take one too much as a
15:47
Speaker 1: day and it will feel amazing if you you know.
15:51
Speaker 1: For example, for those that live in Sydney, the IgA
15:54
Speaker 1: in Haymarket has a whole aisle of different It's like
15:59
Speaker 1: it's in the Chinatown and it's got all these Asian
16:01
Speaker 1: teas and they've got these little tins off much a powder.
16:05
Speaker 1: So I put that powder in my milk and I
16:08
Speaker 1: froth it in the normal coffee milk, frotha, tiny bit
16:11
Speaker 1: of honey, divine. This is a delicacy. Okay. So we're
16:15
Speaker 1: looking at omega three's, we're looking at potassium, magnesium, other
16:18
Speaker 1: electrolytes as well. We're looking at lfanine water to keep
16:22
Speaker 1: your brain hydrated, and of course making sure that you're
16:24
Speaker 1: having significant amounts of other fats in your diet as well,
16:27
Speaker 1: fats are very important for the brain, as are all
16:29
Speaker 1: things balanced diet whenever possible, you know, protein, carbs, fats,
16:33
Speaker 1: it's all important. But how are we fueling our brain chemically?
16:39
Speaker 1: That's how we're going to be doing it, okay, And
16:41
Speaker 1: what I mean by things being almost free is that,
16:44
Speaker 1: you know, I spoke yesterday about you know, most of
16:47
Speaker 1: the resources that I talk about a relative of free. Okay, here,
16:49
Speaker 1: you're going to pay a bit for those like dissolvable electrolytes.
16:54
Speaker 1: You've probably got to pay a bit more to get
16:56
Speaker 1: that tea from the supermarket to you know, but you
16:59
Speaker 1: might be saving on and things like that. So there's
17:01
Speaker 1: always you know, try and find gaps within your spending
17:03
Speaker 1: where you can be like, I am actually fueling my brain,
17:06
Speaker 1: and when I fuel my brain, everything else becomes a
17:08
Speaker 1: possibility in my life. So let's rehash how we are
17:11
Speaker 1: fueling our brains. We've got the first one was the
17:14
Speaker 1: thoughts and feelings diet. Name it, find the origin of it,
17:18
Speaker 1: and redirect with a better feeling thought or a more
17:21
Speaker 1: neutralizing thought. The second one is emotional fuel. Look for
17:24
Speaker 1: those ten minimum ten things. Imagine you're trying to chease
17:27
Speaker 1: someone else up, but you're doing it for yourself, ideally
17:29
Speaker 1: in the morning, but also use it throughout the day
17:31
Speaker 1: as a pivoting tool to pivot how you are feeling.
17:34
Speaker 1: Then the third one is physical fuel. Use your breath
17:37
Speaker 1: and use your movement every time you need to prime
17:39
Speaker 1: yourself into another task. And then the last one is
17:43
Speaker 1: food fuel. Your prune of a brain. We're going to
17:46
Speaker 1: turn it back into a plum. Plums are prunes on there?
17:49
Speaker 1: Oh my god. Anyway, we're getting that brain juicy again.
17:53
Speaker 1: We're hydrating electrolytes LFA and in Omega three's balanced diet,
17:57
Speaker 1: all the fun shit. Hydrate throughout the day, not just
17:59
Speaker 1: in the mording with throughout the day. And that is
18:01
Speaker 1: the episode of today. So tomorrow we're going to be
18:04
Speaker 1: talking about three steps, three specific steps that you were
18:07
Speaker 1: going to implement to change your life today slash tomorrow,
18:11
Speaker 1: but tomorrow'll be today. That is all. I'm pumped and yeah,
18:17
Speaker 1: love you guys so much, Thank you for tuning in.
18:20
Speaker 1: As always, remember becint yourself, becont to your brain, don't
18:22
Speaker 1: take shit from anyone, and especially don't take shit from yourself.
18:26
Speaker 1: Dunker