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How to Boost Your Energy (with Julian Hayes) · The Daily Writer

• 0:08
  SPEAKER_00: Welcome creative geniuses.
• 0:10
  SPEAKER_00: This is episode 89 of the Born to Create Podcast.
• 0:13
  SPEAKER_00: I'm your host, Kent Sanders, and this is the show where we explore the mindset, habits, and skills to help you make a bigger impact in your life and creative work.
• 0:22
  SPEAKER_00: You can find previous episodes, my free ultimate toolkit for creative entrepreneurs, and much more at KentSanders.net.
• 0:32
  SPEAKER_00: When you think about your creative output, do you ever wonder what is preventing you from producing more?
• 0:38
  SPEAKER_00: For many of us, the number one reason we would give is probably summed up in the short phrase, I'm too tired.
• 0:46
  SPEAKER_00: And judging by the popularity of coffee, energy drinks, and all forms of caffeine, we're suffering from an energy crisis in our minds and our bodies.
• 0:54
  SPEAKER_00: Well, my guest today helps shed some light on why we're going through this energy crisis and what we can do about it.
• 1:00
  SPEAKER_00: His name is Julian Hayes II, and we have a fantastic conversation in store for you.
• 1:06
  SPEAKER_00: I'll share that conversation in just a couple minutes, but first a couple of other things.
• 1:10
  SPEAKER_00: First of all, I want to encourage you to check out our Born to Create Facebook group.
• 1:14
  SPEAKER_00: This is a community of artists and creative entrepreneurs who want to come together to help each other become more successful.
• 1:21
  SPEAKER_00: We talk about what books we're reading, creative habits, things that we're working on, and ways that we can support and help each other in our creative work.
• 1:30
  SPEAKER_00: It has been a lot of fun to be a part of this community.
• 1:32
  SPEAKER_00: And really, it all comes down to the fact that the creative journey is not meant to be traveled alone.
• 1:38
  SPEAKER_00: Now I know that may sound kind of tried or like just kind of a saying that someone might put out there, but it's it's not really sincere.
• 1:45
  SPEAKER_00: But I'm really serious about this.
• 1:47
  SPEAKER_00: I've learned, especially the last two years, that if you're isolated as an artist, things are probably not going to go well for you.
• 1:54
  SPEAKER_00: So that's why I'm a part of different mastermind groups and communities, and this is one of my main communities.
• 2:00
  SPEAKER_00: I would love to have you a part of our community.
• 2:02
  SPEAKER_00: You can find it at KentSanders.net slash Facebook Group.
• 2:07
  SPEAKER_00: Now let's move on to our Ask Kent segment.
• 2:09
  SPEAKER_00: This is where I answer your questions about creativity, mindset, habits, or writing.
• 2:15
  SPEAKER_00: And today's question is sent in by Francis.
• 2:18
  SPEAKER_00: Francis writes Thank you so much for your emails.
• 2:21
  SPEAKER_00: They're really inspiring.
• 2:23
  SPEAKER_00: Basically, I'm having difficulties in choosing a career or starting one.
• 2:27
  SPEAKER_00: I'm still finding it difficult to understand my interests because many careers entice me.
• 2:32
  SPEAKER_00: I love being independent in every aspect of my life, so working for someone or choosing a job is not my kind of thing.
• 2:40
  SPEAKER_00: Recently I've been moody with questions of personal career choice and what I want to become for my life and future.
• 2:47
  SPEAKER_00: I'm a graduate with a degree in accounting, but I don't feel I really belong in this area of life.
• 2:53
  SPEAKER_00: Well, Francis, first of all, thanks for sending in your question.
• 2:56
  SPEAKER_00: I can relate to your struggle in finding a direction that fits your interests.
• 3:00
  SPEAKER_00: What kind of things do you enjoy doing?
• 3:01
  SPEAKER_00: Do you like writing, music, art, or other creative pursuits?
• 3:06
  SPEAKER_00: And also, are you currently working in accounting and you're wanting to move out of that field?
• 3:11
  SPEAKER_00: So those are just a couple questions that I would pose to you.
• 3:14
  SPEAKER_00: And if you, of course, want to interact further by email, then I would love to do that.
• 3:18
  SPEAKER_00: But let me share a few thoughts here about this.
• 3:20
  SPEAKER_00: I think an important principle to keep in mind is that you're probably not going to be doing one set thing for the rest of your life.
• 3:27
  SPEAKER_00: Your career is going to consist of a variety of things over the course of several decades, hopefully several decades, if it's not cut short unexpectedly.
• 3:35
  SPEAKER_00: Hopefully we all have a several decade-long career pathway.
• 3:40
  SPEAKER_00: As I look at my own life and the people that I have known over the years, it seems pretty rare that anybody focuses on doing one type of work for their whole life.
• 3:49
  SPEAKER_00: So I think it's important not to get too worried about finding a single overall direction for your life.
• 3:55
  SPEAKER_00: And also keep in mind that a field like accounting can be helpful in a variety of careers.
• 4:01
  SPEAKER_00: I mean, I have even told my wife not too long ago, I said, man, I wish I knew more about accounting because I really wish that I knew more accounting because I would be better equipped in that area of my business.
• 4:18
  SPEAKER_00: So accounting is not something that you just have to use if you're an accountant.
• 4:22
  SPEAKER_00: That can become valuable in a wide variety of fields.
• 4:27
  SPEAKER_00: Also, I think an important principle to keep in mind is that your career is kind of like a playground.
• 4:33
  SPEAKER_00: And here's what I mean.
• 4:34
  SPEAKER_00: Your career can include lots of different ways to have fun.
• 4:37
  SPEAKER_00: For example, I'm currently a college teacher in my day job, but on the side, I do a podcast, which you're listening to right now.
• 4:44
  SPEAKER_00: I do freelance writing, I do work for clients, and I'm just not getting into speaking.
• 4:49
  SPEAKER_00: So it's not just one thing, but it's a collection of things in an overall playground of creative work.
• 4:55
  SPEAKER_00: And the cool thing is that whenever you're involved in a variety of things, that those things all inform the other things.
• 5:03
  SPEAKER_00: They all spill over into the other things.
• 5:05
  SPEAKER_00: For example, the things that I do in my side business oftentimes help me as a college professor.
• 5:11
  SPEAKER_00: And I use those skills and those things that I'm learning in the classroom and in my teaching.
• 5:16
  SPEAKER_00: Likewise, the things that I do in my college classes many times filter over in different and interesting ways into my writing, into my client work, into speaking, uh, into church stuff and whatever else.
• 5:28
  SPEAKER_00: So I think that's that's an important principle to keep in mind is to think of your career like a playground.
• 5:34
  SPEAKER_00: It's not just one thing you're doing, but you're doing a few different things.
• 5:38
  SPEAKER_00: And and those things can all speak into one another and can can help the other things that you're doing to be more effective and be more interesting.
• 5:47
  SPEAKER_00: So think about what you would like to be doing in three years.
• 5:50
  SPEAKER_00: You mentioned that you don't want to work for someone, but you want to build your own thing.
• 5:54
  SPEAKER_00: In essence, and I think you mean that you want to build your own playground.
• 5:57
  SPEAKER_00: Now it's going to take time, but you can do it.
• 6:00
  SPEAKER_00: And I think a first great step to doing that is finding a couple of clients who you can serve with your accounting talents.
• 6:07
  SPEAKER_00: So instead of working for a company, can you find some creative types who need accounting services?
• 6:13
  SPEAKER_00: For example, I have a good friend who does exactly this.
• 6:16
  SPEAKER_00: His name is Chris Morris, and he is a CPA and in American lingo, certified public accountant, and he works with two types of clients, creative entrepreneurs and chiropractors.
• 6:27
  SPEAKER_00: Now, what I think is so fascinating is that in many ways, chiropractors are more similar to independent artists than they are to traditional doctors, because chiropractors oftentimes have a solo practice or it's a smaller practice, and they have to think really creatively about their marketing, and they're doing a lot of direct work work with clients who are returning, and and I just find that kind of fascinating that he's working with those two types of people.
• 6:52
  SPEAKER_00: And my friend Chris is using his accounting talents to work with creative types, and his work is anything but boring.
• 7:00
  SPEAKER_00: He's a fascinating guy who's also he also happens to be one of the best writers that I know.
• 7:05
  SPEAKER_00: So Chris finds ways to use his creative talents in more than one way.
• 7:09
  SPEAKER_00: And if you want to check out his website, which I would recommend, it is ChrismorrisCpa.com.
• 7:15
  SPEAKER_00: That's C H R I S M O R R I S C P A.com.
• 7:20
  SPEAKER_00: I'll have a link to that in the show notes if you want to check it out.
• 7:24
  SPEAKER_00: Also, I'm going to link to a couple of posts in the show notes that I think will help you out as far as your career direction.
• 7:30
  SPEAKER_00: But I'll just tell you what the URLs are now so you can look those up if you want to.
• 7:34
  SPEAKER_00: If you don't have access to uh if you can't look those up online right now, it is KentSanders.net slash career questions, and then a second post is KentSanders.net slash life dash purpose.
• 7:49
  SPEAKER_00: So check both of those posts out.
• 7:51
  SPEAKER_00: Again, those will be linked to in the show notes, and those are going to help you with your career direction as well.
• 7:57
  SPEAKER_00: So one final thought here.
• 7:59
  SPEAKER_00: We tend to think of our career like a straight road where we just walk in sequential steps by ourselves.
• 8:06
  SPEAKER_00: In other words, it's like train tracks, you know, it's put one foot in front of the other and you go like a straight line.
• 8:11
  SPEAKER_00: And because we tend to think of our careers that way, we put a lot of pressure on ourselves to choose the right road.
• 8:17
  SPEAKER_00: And we think, oh, if I don't choose the right path, then I'm doomed forever and I'm stuck on this path forever.
• 8:21
  SPEAKER_00: But I don't think a creative career is like that in any sense of the word.
• 8:25
  SPEAKER_00: Again, I go back to this analogy of our careers being like a playground where we have different ways to express our energy and our creativity.
• 8:34
  SPEAKER_00: And it's a collection of various things rather than just one thing.
• 8:38
  SPEAKER_00: And I think one of the most important parts of this playground analogy when it comes to our careers is the fact that we're not there by ourselves.
• 8:45
  SPEAKER_00: A playground is a place where you are playing with others.
• 8:49
  SPEAKER_00: And your community of people who are surrounding you and who are supporting you and helping you, that is a massive part of this whole equation as well.
• 8:56
  SPEAKER_00: So I think if you want to be a creative entrepreneur, that is a great choice.
• 9:01
  SPEAKER_00: But don't discount the skills that you have as an accountant or skills that you think aren't relevant because probably they will be relevant in some way or another down the road.
• 9:10
  SPEAKER_00: So, Francis, thanks so much for your question, and I'll be sending you an ebook and an audiobook of the artist suitcase.
• 9:16
  SPEAKER_00: And for everybody else who's listening, if you have a question about the creative life, habits, mindset, or productivity or writing, you can submit it by going to KentSanders.net slash podcast, or you can just shoot me an email at Kent at KentSanders.net, and if I use your question on the show, I'll send you a free ebook and audiobook of the artist suitcase.
• 9:38
  SPEAKER_00: Well, as I mentioned a few minutes ago, I'm really excited to have my friend Julian Hayes the second on the show today.
• 9:44
  SPEAKER_00: Julian is a health and human performance consultant, an author, and a writer for some of the world's largest publications, such as Inc.
• 9:52
  SPEAKER_00: and Entrepreneur.
• 9:53
  SPEAKER_00: His mission is to help high performers create more energy and unlock their human potential without the guestwork by using precision wellness so they can move at a faster pace in life and live their perfect life.
• 10:06
  SPEAKER_00: In our conversation, we talk about a number of topics related to energy, including how health is a powerful change agent in your life, how to develop a personal mission statement, the importance of staying hydrated, the connection between sleep and weight loss, which was a really fascinating part of our conversation, and lots more good stuff.
• 10:25
  SPEAKER_00: After the conversation, be sure to check out the show notes at KentSanders.net slash zero eight nine.
• 10:33
  SPEAKER_00: All right, let's get into the conversation with Julian Hayes.
• 10:38
  SPEAKER_00: Julian, thanks for coming on the show today.
• 10:40
  SPEAKER_00: It's great to finally be able to connect with you.
• 10:43
  SPEAKER_00: And um I'm just so glad that we've made the time to have this chat today.
• 10:46
  SPEAKER_02: Hey, hey, Kent, thanks for having me on, man.
• 10:48
  SPEAKER_02: I'm glad it worked out.
• 10:49
  SPEAKER_02: And I always think that everything works out when it's supposed to, so this is the perfect time.
• 10:54
  SPEAKER_00: Absolutely.
• 10:54
  SPEAKER_00: So today we're going to talk about how to boost your energy.
• 10:57
  SPEAKER_00: But before we get into that, I would love to dive into your story a bit.
• 11:00
  SPEAKER_00: So can you give us um just kind of a quick rundown of what your background is and what led you to helping people with their fitness and health?
• 11:08
  SPEAKER_02: Oh man, yeah.
• 11:09
  SPEAKER_02: So it it starts back when I was a teenager.
• 11:12
  SPEAKER_02: Um I come from a family and environment that's not necessarily the healthiest.
• 11:18
  SPEAKER_02: Um as a I didn't have my first salad probably until I was close to 20 years old.
• 11:23
  SPEAKER_02: Wow.
• 11:25
  SPEAKER_02: And uh, you know, I was playing basketball.
• 11:28
  SPEAKER_02: I played basketball um growing up, and there was an older gentleman that was playing basketball, and he was running up and down the court so good, just like us young kids, us teenagers were.
• 11:39
  SPEAKER_02: And I was just amazed by that.
• 11:42
  SPEAKER_02: And so I asked him afterwards, like, like, what are you doing?
• 11:46
  SPEAKER_02: Are you like a superhero or something?
• 11:49
  SPEAKER_02: And he's just he's like, No, I I um you know, age is age is only just a representation of how long you've been on earth uh in this world.
• 11:58
  SPEAKER_02: That's all it is.
• 11:59
  SPEAKER_02: What really matters is how you talk to yourself, how you what you put into your body, how you treat it.
• 12:06
  SPEAKER_02: And that stuck with me.
• 12:08
  SPEAKER_02: And you know, ever since then, I've kind of slowly but surely been on my own health journey.
• 12:14
  SPEAKER_02: I um I thought I was going to be a a doctor, I wanted to be an ophthalmist and moving to New York and I met some really creative people in New York.
• 12:26
  SPEAKER_02: I come from Nashville, Tennessee.
• 12:28
  SPEAKER_02: So Nashville, Nashville's very conservative compared to New York.
• 12:31
  SPEAKER_02: So I was definitely exposed to people that I've never encountered in my life.
• 12:37
  SPEAKER_02: So that was really cool.
• 12:38
  SPEAKER_02: And I always had this sense of that this creative sense in me.
• 12:45
  SPEAKER_02: And I always just vicariously lived through my friends and everything who were the writers and and all those creative fields.
• 12:51
  SPEAKER_02: But um, and so just one moment I thought about it and it hit me while I was taking a three-hour anatomy test that I don't I don't think this is the right area.
• 13:03
  SPEAKER_02: Like I love health, I really love it, but I don't think this medium is for me.
• 13:09
  SPEAKER_02: I think there's still a void, there's a piece out there that I need to go that I need that needs to fill me.
• 13:16
  SPEAKER_02: And so that's what led me to leave after my year of school there, and I said I was gonna start to write and work with individuals one-on-one.
• 13:26
  SPEAKER_02: And I got a lot of crazy looks.
• 13:28
  SPEAKER_02: I even some people asked me to take a drug test, and they didn't know what happened to me.
• 13:33
  SPEAKER_02: And, you know, ever since then, um, I've just been growing and growing and growing, and it's led me up to this point now.
• 13:41
  SPEAKER_00: Awesome.
• 13:42
  SPEAKER_00: Well, I love your site, you know.
• 13:44
  SPEAKER_00: As we were mentioning before, we well, we were we've been recording this the whole time.
• 13:47
  SPEAKER_00: It's just when I put these podcast interviews up, I chop off the kind of the chit chat at the beginning.
• 13:51
  SPEAKER_00: So nobody hears that except whoever I'm talking to.
• 13:54
  SPEAKER_00: But we were talking a few minutes ago about about you working with individual clients.
• 13:58
  SPEAKER_00: So, what do you enjoy most about working individually with clients as opposed to let's say writing or consulting or working with companies or that type of thing?
• 14:07
  SPEAKER_00: Like, is that what really energizes you is working one-on-one with people?
• 14:11
  SPEAKER_02: Uh, I think there's a lot of things that energize me, and I think it's it's it's different satisfactions that you get.
• 14:19
  SPEAKER_02: Um I I think when it comes to writing, you're potentially writing something that somebody across the world is going to read can be positively affected by it, and you'll never meet, but you've still had an impact on that person.
• 14:35
  SPEAKER_02: That seems that seems very cool.
• 14:37
  SPEAKER_02: But when it comes to one-on-one, that's such a more intimate experience.
• 14:42
  SPEAKER_02: And you get to physically see someone change.
• 14:47
  SPEAKER_02: And oftentimes the physical transformation is impressive to me, but even more impressive is the the mental and the emotional transformation that they have.
• 14:57
  SPEAKER_02: I don't know why it happens, but I see when people take care of their health and they start to improve that.
• 15:04
  SPEAKER_02: Like some people quit their jobs or some people start a business, and all of a sudden it's like a new door is open in their life.
• 15:11
  SPEAKER_02: Wow.
• 15:11
  SPEAKER_02: And and that's the cool stuff that I love to see is the the intangibles.
• 15:16
  SPEAKER_02: That's that's what I call it intangibles.
• 15:18
  SPEAKER_00: So the health is really, in a way, sort of a a gateway change in somebody's life.
• 15:23
  SPEAKER_00: Would you say that's true where if you change that that one aspect of your life, then that allows everything else to change more easily?
• 15:31
  SPEAKER_02: Absolutely.
• 15:32
  SPEAKER_02: I think it's a powerful vehicle to a destination that that um that you want to go to.
• 15:39
  SPEAKER_02: You know, for me, I you know, I started with health for I wanted to get more confidence in myself.
• 15:45
  SPEAKER_02: It wasn't necessarily about putting more muscle on my body.
• 15:48
  SPEAKER_02: I really wanted confidence.
• 15:50
  SPEAKER_02: I wanted to feel like I was in control of my life, in control of my destiny.
• 15:54
  SPEAKER_02: And that's kind of what health represented for me.
• 15:56
  SPEAKER_00: Nice.
• 15:57
  SPEAKER_00: Very nice.
• 15:58
  SPEAKER_00: So the things that we're going to talk about in this uh in this conversation really come from a specific article that you have on your blog.
• 16:06
  SPEAKER_00: Uh let me see if I can find the title.
• 16:08
  SPEAKER_00: It's called I'm Eating Clean and Exercising, Why Do I Still Feel Tired All the Time?
• 16:12
  SPEAKER_00: Which by the way is a really good title.
• 16:14
  SPEAKER_02: Thank you.
• 16:15
  SPEAKER_00: From a copywriting perspective, I love the title because you're sort of identifying a pain point in the headline itself, which is to me a good sign of writing.
• 16:24
  SPEAKER_00: But this is a good example also for everybody who's listening of how one single blog post or one single article on a website can really make a difference and can prompt all kinds of questions and content.
• 16:36
  SPEAKER_00: Now, it's it is a long article.
• 16:37
  SPEAKER_00: I don't know what the word can of it is, but it's probably what 1,500, maybe even 2,000 words.
• 16:42
  SPEAKER_00: It's pretty long.
• 16:43
  SPEAKER_00: So it's very, very in-depth.
• 16:44
  SPEAKER_00: But everything that we're going to talk about stems from that.
• 16:46
  SPEAKER_00: So let me dive into a couple things that really prompted my thinking.
• 16:51
  SPEAKER_00: I think this is just from the introduction in your article or your post.
• 16:56
  SPEAKER_00: And then uh we'll get into some more specifics.
• 16:59
  SPEAKER_00: So the first thing that I want to ask about is in your post, you mentioned that we're not so much living in a health crisis, but we're living in an energy crisis.
• 17:07
  SPEAKER_00: And I was really um interested in what you meant more by that.
• 17:12
  SPEAKER_02: Yeah, well, I I look at it this way that you know, energy is our most valuable currency.
• 17:18
  SPEAKER_02: Um if if you really look from a practical level, I I think a lot of our illnesses, a lot of our issues that we have is from a lack of energy.
• 17:30
  SPEAKER_02: And that energy is um, and I think in the article I broke it down into seven pillars of that.
• 17:36
  SPEAKER_02: You know, I looked at our like our mission, like our mindset, our presentation and relationships, performance, our environment, our physiology.
• 17:45
  SPEAKER_02: And the big thing that I was trying to get uh the point I was trying to get across there was that it's we need to take a systems approach when it comes to our our energy and our health right now.
• 17:58
  SPEAKER_02: Um, it's not just one thing that's causing our health crisis.
• 18:03
  SPEAKER_02: You can look at any type of disease or illness or problem in the world, and 99 out of 100 times you're gonna be be able to relate it back to an energy issue.
• 18:14
  SPEAKER_02: Wow, that's interesting.
• 18:16
  SPEAKER_02: And when I think of energy, I don't necessarily just look at it as a scientific thing, meaning it's not just about our food, it's not just about exercising.
• 18:28
  SPEAKER_02: It it's it's a much, much grander picture than just those two things that oftentimes we talk about in the wellness community.
• 18:37
  SPEAKER_00: That that makes a lot of sense.
• 18:38
  SPEAKER_00: And you know, when you stop and think about it, if I just think, let's say, of my own life, you know, when you're tired, you're you can be more irritable, which affects your relationships, it affects your productivity, so that can affect you adversely in a lot of ways, including your income.
• 18:54
  SPEAKER_00: You know, so it wow, it can just affect so many areas.
• 18:58
  SPEAKER_02: Yeah, it's like a ch it's like a chain reaction.
• 19:00
  SPEAKER_02: You know, I I always mention this that it's kind of like looking at an octopus and you have that head of the octopus, and that's kind of like your energy, your health, your epicenter.
• 19:12
  SPEAKER_02: Yeah, and all the all those tentacles are the various facets of our life, our relationships with our significant others, our kids, um, our job is out there, and all these other areas where we have to perform in.
• 19:26
  SPEAKER_02: But then if that head, that energy center is not fully optimal and functioning as it should, it's gonna affect all those other tentacles and facets of there.
• 19:36
  SPEAKER_00: Man, I could totally relate to that too.
• 19:39
  SPEAKER_00: So let's dive into uh some specifics from your article.
• 19:42
  SPEAKER_00: We're not gonna dive into all 11 of these areas because it's I mean, you you could write a book on that.
• 19:47
  SPEAKER_00: I mean, my so I'm kind of a book guy, and I'm I'm looking at this and I'm going, you've got a book right there, just you know, a chapter for each one of these points, and man, you've got a ready-made book.
• 19:56
  SPEAKER_02: Okay, I'm gonna keep that in mind because I think I need to I need to do another book.
• 20:00
  SPEAKER_02: It's been a long time.
• 20:02
  SPEAKER_00: Oh, totally.
• 20:02
  SPEAKER_00: I mean, you've got it ready-made right there.
• 20:04
  SPEAKER_00: So so the first point in your in your post, um, and what these are, these are reasons why we feel tired all the time.
• 20:12
  SPEAKER_00: Number one is you lack a convincing mission.
• 20:15
  SPEAKER_00: And you talked about some characteristics of people who don't have a mission.
• 20:20
  SPEAKER_00: So, for those who are listening, see if you relate to any of these.
• 20:22
  SPEAKER_00: This isn't the whole list, but a few of these that you mentioned are you struggle to wake up and you chronically hit the snooze button, your days feel pointless and mundane, life just seems to happen to you.
• 20:34
  SPEAKER_00: You're always reacting to yourself, you're envious, you're jealous, you're bitter, you're pessimistic.
• 20:40
  SPEAKER_00: You consume heavily, but you're light on the production end.
• 20:43
  SPEAKER_00: So, and those were just a few of those things.
• 20:45
  SPEAKER_00: So, for anybody who's who feels like they have those things in their life or those qualities, how do they begin to develop a personal mission statement that that can really begin to drive them and and move away from some of those qualities?
• 20:59
  SPEAKER_02: Yeah, so you know, it's the first thing which is going to be cliche, and we hear it all the time, but I'm gonna say it anyway, is you gotta start with a vision or you gotta have a mission.
• 21:10
  SPEAKER_02: You know, what's what's your end game?
• 21:13
  SPEAKER_02: Like why do why do you do what you do?
• 21:18
  SPEAKER_02: And you know, why do you wake up in the morning?
• 21:21
  SPEAKER_02: Um, and specifically, you know, this is a question I love to ask um clients and even just individuals that I have conversations with at times that are struggling at a Starbucks.
• 21:33
  SPEAKER_02: It's how do you want to feel and look?
• 21:36
  SPEAKER_02: Quite simply.
• 21:37
  SPEAKER_02: How do you want to feel how do you want to fill and look?
• 21:40
  SPEAKER_02: Something so simple, and what you'll find, you'll find a pause, and they'll be like, I want to feel good, okay, but what does good mean?
• 21:53
  SPEAKER_02: Yeah, and start to get specific with that because what I found is especially with our health so if we look on the internet a lot of times or even TV we see everyone is ultra fit super low body fat and most people think they want that but really what they want is not the not looking like the fitness competitor not looking even like the the track athlete they want something different and so they're always going to chase a different destination because they don't know the right vehicle and so we have to get specific on those vehicles and destinations and so that's why we start with um the mission and it's getting very specific with your end game with why you do what you do so what if somebody doesn't know what their end game is you know there's a lot of people who feel like they're just drifting through life they're going from day to day you know the years pass by and all of a sudden you wake up in your whatever age and these decades have gone by and you feel like man I really haven't done what I wanted to do with my life or I'm no longer excited about my life.
• 23:01
  SPEAKER_00: What if somebody doesn't have an end game have you noticed in working with clients is there any specific strategies or questions that you have come across that help people think about what their ultimate end game could be?
• 23:13
  SPEAKER_02: Well the I I didn't know exactly kind of what my big vision or end game was and it's actually kind of exciting because then I I I have something very small to do and that's simply just to experiment just try things.
• 23:32
  SPEAKER_02: Just go back to being a scientist everyone has something that piques their interest even if it's a little bit so that's a start.
• 23:41
  SPEAKER_02: Yeah yeah and it it's it's um there's a quote or just a a simple saying that I remember when I was doing some interning at a rehabilitation center with victims for amputees and everything and it's just about moving forward just moving forward.
• 23:57
  SPEAKER_02: So one percent so this guy that this potential guy that is stuck right now in life how can you move forward right now maybe you can move start moving forward with your health or you can start moving forward with your relationships pick any domain of life and just take one simple action in the next 24 hours to move forward and they all feed into each other.
• 24:23
  SPEAKER_00: And doesn't it ultimately come down to wanting to get out of our comfort zone and being able to get past the fear of doing something that isn't what we're used to.
• 24:32
  SPEAKER_00: You know it's like the person who who stays in an abusive relationship even though they know it's abusive and they're they're unhappy but it is familiar you know and and you know that dragon versus whatever dragon that's out there that there may not even be a dragon out there but you don't know that or know what kind of dragon it is.
• 24:49
  SPEAKER_00: So it's so hard to get out of that comfortable place where we at least we know our environment even if it's a bad environment.
• 24:55
  SPEAKER_02: Yeah and I think that's where we have to kind of do some mental alchemy on ourselves and and realize a lot of times if we stay in a situation I always think that the perceived pain of changing is greater than what's out there.
• 25:12
  SPEAKER_00: Well that is so that is absolutely so true.
• 25:14
  SPEAKER_00: And I would say that that's true in writing as well people think oh it's it's so painful to write or it's so painful to create or something and then when you do it you kind of think oh well that wasn't really bad.
• 25:23
  SPEAKER_00: And I love the results so why did I wait so long to do this?
• 25:26
  SPEAKER_02: That's the hardest part writing is super hard to actually sit down and do it because there's I don't know why like everything cleaning the house sounds good.
• 25:38
  SPEAKER_02: Going to check on something sounds better or checking my email sounds good.
• 25:44
  SPEAKER_02: Like writing is hard just to sit down and do it.
• 25:48
  SPEAKER_02: I guess this is kind of a side tangent now.
• 25:50
  SPEAKER_00: It's okay it is hard.
• 25:51
  SPEAKER_00: It is it is hard it really is so let's dive into some specific things related to health and fitness so number one is um the first reason that you mentioned that sometimes we feel that we have no energy is that we lack a convincing mission.
• 26:06
  SPEAKER_00: So number two is you're dehydrated more than you realize and I'm really curious to work down in this point because first of all why do we need to stay hydrated and how much should we be drinking?
• 26:18
  SPEAKER_02: Yeah so you know when I was working on this point I wanted to see if there's some research out there about it and you know I found a couple studies and I found that even one percent can lead to a decrease in your mood and your cognitive abilities.
• 26:32
  SPEAKER_02: So just one percent can affect your ability to think and to perform at a high level and so that's amazing.
• 26:41
  SPEAKER_02: You know because I I understood that you know water affects our lymphatic system and it helps our body temperature it's it's good for our DNA and our blood so I get that but just one percent can throw off the homeostasis of our body and that's very um amazing amazing to me.
• 27:02
  SPEAKER_02: And the second part of that question asking how much we need well it depends on the individual and kind of their lifestyle I think I generally tell people just as a general rule just half your body weight in ounces but it's not a concrete rule.
• 27:23
  SPEAKER_02: So for me I drink way more than that but I also I sweat easily and I'm fairly active so I need more now let me throw a practical problem out there.
• 27:36
  SPEAKER_00: A lot of people work in offices uh in my day job I'm a college professor so I'm teaching a lot of the time I'm in meetings working with students that kind of a thing and I have a small bladder that's uh at least I assume that I do because if we're on a road trip and my wife and I will have something to drink, you know, I have to stop and go to the bathroom twice before she has to go once.
• 27:58
  SPEAKER_00: You know that's probably too much information but for whatever reason I seem to have to use the bathroom a lot more often than than she does and most other people that I know.
• 28:06
  SPEAKER_00: So have you found any practical solutions to this conundrum of okay I can't drink a lot at work because I don't want to be in the bathroom every 25 minutes.
• 28:15
  SPEAKER_02: Hypothetically say someone wanted to get half their body weight in ounces and I'll use myself as an example say I wanted to get um so I I weigh around 190 right now and I want to get I want to get half of that in ounces.
• 28:31
  SPEAKER_02: You know the first we wake up every morning we're dehydrated already so we need to properly rehydrate in the morning and so I already have 20 to 32 ounces of room temperature water in the morning.
• 28:46
  SPEAKER_02: So that's a great place to start right there.
• 28:48
  SPEAKER_02: So you're gonna hydrate your body and you're gonna hit practically a third of that requirement right there.
• 28:58
  SPEAKER_00: But what what about when you get to work or if you're in an office or something you should be drinking water throughout the day but let's say in my case I've got to go down a flight of stairs and constantly back and forth and it gets to be kind of a real irritation going back and forth to the bathroom every half hour.
• 29:14
  SPEAKER_00: So is there a sense in which maybe just stay minimally hydrated at work if you're in that kind of an environment but when you get home where you can it's just easier to use the bathroom more often just hydrate more there.
• 29:26
  SPEAKER_00: Is it okay to sort of maybe not do it equally throughout the whole day but have these periods of the day when you're really hydrating heavily but other periods when you're not so much or is that bad?
• 29:36
  SPEAKER_02: I would I would um I would sip a little water not not as much.
• 29:42
  SPEAKER_02: Not guzzle it yeah not guzzle it and this is all a feel because no one knows our bodies better than ourselves.
• 29:50
  SPEAKER_02: Yes true and so this will be as once again you will be like a scientist and just testing how much so you would not only just see how much it takes for you to have to go to the bathroom and then you can reproduce air but I want you to also as you're doing this to notice how you feel in the moment.
• 30:08
  SPEAKER_02: Okay.
• 30:09
  SPEAKER_02: Like how's your mental acuity right now?
• 30:12
  SPEAKER_02: How are you feeling physically?
• 30:15
  SPEAKER_00: No it's like a joke so yeah you know because we're all thinking oh well am I am I you know and maybe there's an element to where if most of us are dehydrated most of the time we're not we don't even know that it's affecting us mentally because we live there 99% of the time.
• 30:31
  SPEAKER_02: And then here's another one that a big thing with dehydration oftentimes those hunger cravings that we have especially in the early afternoon where we want to maybe grab some sweets or a little snack here or there.
• 30:44
  SPEAKER_00: Like right now?
• 30:45
  SPEAKER_02: Yeah it's 242 p.m so that's a great sign of dehydration right there.
• 30:51
  SPEAKER_02: Interesting okay I didn't know that so yeah so a lot of times we're not hungry necessarily we're just dehydrated.
• 31:00
  SPEAKER_00: Huh that's that's super interesting.
• 31:02
  SPEAKER_00: Okay.
• 31:02
  SPEAKER_00: Well good thoughts definitely some good thoughts on that I've got my I knew we were doing this interview today so I set out like six bottles of water.
• 31:09
  SPEAKER_00: Awesome as a visual sign of okay I've got to drink this before I leave work today.
• 31:13
  SPEAKER_00: So I'm about halfway through these so I'm not quite there.
• 31:17
  SPEAKER_02: Yeah that's a good thing that's a good thing too um to go back to there is just have a maybe like a I don't know 30 32 ounce bottle or some type of bottle and just have that throughout the day.
• 31:30
  SPEAKER_00: We have um increments here at my college we have one of our maintenance guys he literally carries around a plastic milk jug full of water.
• 31:38
  SPEAKER_00: I remember I mean it's it's it just goes with him wherever he goes he's carrying it with all the time.
• 31:43
  SPEAKER_00: So and that's why you know just it's there with him.
• 31:47
  SPEAKER_00: So yeah I remember those days I used to it works it works so let's turn to the topic of sleep.
• 31:54
  SPEAKER_00: I know this is a major issue that we're battling these days for a whole bunch of reasons.
• 31:59
  SPEAKER_00: So numbers three and four in your article you said you know again going back to reasons that we lack energy number three was you're getting low quality sleep and number four was you don't have a consistent sleep and wake up time.
• 32:11
  SPEAKER_00: So this is a huge issue again and we're not going to do it justice here but I guess my first question just to probe this issue a little bit is why would you say that we're sleeping so poorly these days there's so many distractions there's so many things to do.
• 32:24
  SPEAKER_02: So like yeah it it's uh a better answer is when 150 years ago for example when the sun went down we didn't have all these extra lights to keep us awake to keep doing things so the only thing we could do is go to sleep yeah and and the thing is our sleep is governed by light that's that's that's our key thing we we're governed by light and so as the sun goes down what's supposed to happen as it gets darker we're supposed to secrete more melatonin however when we have blue light that's in our face a lot from our screens our phones our TVs what that doing is that is suppressing that melatonin production and it's it's basically signaling to our body that it's still daytime and so therefore it's harder to go to sleep.
• 33:25
  SPEAKER_02: You don't have the urge to go to sleep because it's being suppressed so much.
• 33:30
  SPEAKER_02: And then on a more and then on a more practical standpoint it's you know once again I think we try to do so much in our days we're we're working and we have family obligations and and then we kind of just want to unwind and so I there's a lack of structure and organization is what I tend to have found with individuals and that with myself included as well because I used to be very averse to having any sort of discipline and structure in my life.
• 34:01
  SPEAKER_01: Okay.
• 34:02
  SPEAKER_02: Because I thought it made me rigid but what that does is it actually allows more freedom when you have more structure.
• 34:07
  SPEAKER_02: And so yeah so sleep is you know there's a there's definitely a the portion that we talked about with the the blue light exposure and the electronics but it's also something even more practical when it comes to just not being as organized and disciplined with our routines.
• 34:26
  SPEAKER_00: Well that's that is really fascinating and I think intuitively all of us know that we're on our computers too much.
• 34:32
  SPEAKER_00: We're probably staying up too late watching TV or on our phones or whatever.
• 34:35
  SPEAKER_00: But the the the biology and the science behind that really that speaks to me because I think oh wow it's not just a matter of being undisciplined and not going to bed it's also a matter of these things are are actively working against my sleep and my health and you know we all know that if you don't get enough sleep and you're tired, you know you don't have that energy that factors into every area of your life for sure.
• 34:59
  SPEAKER_02: Yeah because um the thing with sleep is that um sleep deprivation is tricky because our brains are so awesome that being in a sleep deprived state can actually become your new default and you can convince yourself that you feel fine that you're that you're good because I remember I had a period of where I used to sleep six hours a night and I felt okay but I wasn't I wasn't really optimized.
• 35:26
  SPEAKER_02: I was just I was getting by I was okay but there's a huge difference between just getting by and feeling fully optimized and alive.
• 35:35
  SPEAKER_02: There's a huge difference in that and this is this is a big one too when it comes a lot people with weight loss it's a huge thing with weight loss sleep and weight loss so you could be eating the healthiest diet you're exercising hard you're getting your steps in but the weight's just not climb falling off and a lot of times the big offend is sleep.
• 35:58
  SPEAKER_00: You're just not getting enough sleep because sleep governs a lot of that hey I hope you're enjoying the conversation we'll get back to it in just a second but first I want to take a moment to mention that this episode is brought to you by Convert Kit.
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• 37:17
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• 37:25
  SPEAKER_00: Okay let's get back to the conversation So the connection there and I want to make sure I understand this correctly is that so how does the lack of sleep affect weight loss?
• 37:38
  SPEAKER_00: Is it the idea of your body is just not rested enough to do certain processes that allow weight loss?
• 37:44
  SPEAKER_02: Yeah yeah so there's a lot of there's a lot of hormones and I call it magic going on when you're sleeping.
• 37:50
  SPEAKER_02: Okay and sleep is taking care of that at the various stages.
• 37:54
  SPEAKER_02: And then also when it comes to our appetite so there's two there's a so sometimes people can't control their appetite for example they just like I'm eating so much and I don't want to and sleep governs two critical hormones with that and it's leptin and gretolin and so when our sleep is not sufficient enough you're gonna have one of those hormones which is your gretlen you're getting these signals that you're hungry you're hungry you're hungry okay but then the other one whose job is to tell you that you've had enough it's not doing its job now and so you're not getting that signal that you've had enough and so that can lead to more instances of overeating or just binging.
• 38:43
  SPEAKER_02: Yeah I've never done that before I have no idea what that's like everybody listening is going yes I can so relate to that it's so easy to to eat a whole bag of you know whole can of perennials not that I've ever done that but oh I I I have so I have a I have a very cra I have a very strong appetite so I'm not immune to this the only difference is I just don't have it around I I don't get near because I I commend people who can just eat one cookie and then just feel good.
• 39:15
  SPEAKER_02: I can't do that.
• 39:16
  SPEAKER_02: No me neither one cookie becomes 10 yeah and it's easy to do it's really easy to do.
• 39:24
  SPEAKER_02: Yeah yeah because the the because we I basically we say I have we have two brains you know there's one in our stomach and there's one in our head yeah they're not on the same clock so there's there's a it's like the old days when they used to have those I think they used to have basketball games that were tape delay to my to my knowledge.
• 39:41
  SPEAKER_02: I think they had stuff that was tape delayed.
• 39:43
  SPEAKER_02: Okay.
• 39:44
  SPEAKER_02: So you're seeing it but the games already happen so that's kind of what I think about with food where that's how people can go to a buffet you can eat so much food you can eat five plates and then maybe an hour later like oh my god I feel terrible I just had all this food and you can barely you're like how did I eat all this?
• 40:03
  SPEAKER_02: Because you didn't have that signal right then and there that you were full because there's a delay in communication in our bodies.
• 40:09
  SPEAKER_00: So I've heard it takes about 20 minutes or so from the time you start eating then to your stomach to feel full.
• 40:14
  SPEAKER_00: Is that accurate more or less?
• 40:16
  SPEAKER_00: Yeah give or take yeah okay see that's really fascinating to me because whenever you go eat somewhere I mean typically it only takes about 20 minutes to eat your whole meal so so by the time your your your brain is just not getting that signal from your stomach you've already finished the whole meal and probably eaten way more calories than you should have so so when you go to a restaurant how do you how do you do that?
• 40:41
  SPEAKER_00: Is it just a matter of you say I'm only going to eat a certain part of my meal or I'm gonna eat more slowly are there any specific strategies that you would say work when you're out to eat going out to eat?
• 40:52
  SPEAKER_02: Yeah so if you're with a group um alternating between um eating and talking putting the fork down that just slows you down in your your speed of eating yeah so that's that's the easiest one because um I will admit though that's it's it's it sounds good in theory but it's it's kind of hard to do sometimes when the food is so good.
• 41:18
  SPEAKER_02: Yes true so I I definitely understand but that's the easiest one is just to slow down your eating especially so in a social setting take a good bite and then you can set the fork down conversate laugh and then pick it back up.
• 41:35
  SPEAKER_00: But isn't this a case where your mission actually can play a critical role in this in the sense of when you know where you're going and you know what you want to become and the kind of person that you want to become and and what it's going to take to become that type of person then it's much easier to make these little discipline changes in the moment because you know that you know eating a 3500 calorie meal is not going to take you in a direction of the person that you want to become so it's much easier to then make those choices in the moment.
• 42:04
  SPEAKER_00: Is that accurate more or less?
• 42:05
  SPEAKER_02: Exactly that's that's the key point yeah it's because once that mission gets ingrained in your head enough oh man you would be surprised the situation that it comes up as well that's that's fascinating.
• 42:19
  SPEAKER_02: So I love candy I really love candy you know and so I will I have no problems admitting that but I also love the way I feel when I maybe have a green smoothie or when I get my sleep.
• 42:37
  SPEAKER_02: Yeah and I always have these two things in my head that the short term pleasure right now if I overindulge can lead to some long term agony and so that's what I always think about.
• 42:48
  SPEAKER_02: And I always think um of the um Ray Dalio in his yes I love his stuff he has first second and third order consequences and so I always think about that.
• 42:58
  SPEAKER_02: So the first order consequence right now might be um you know pleasure right now but what's the second the third and the fourth down the road what's that going to actually lead to you're talking about his book Principles correct yeah okay so I've got my webcam on if you look um well you probably can't see it from here myself is a copy of that book yeah yeah I'm about a third of the way through it it's phenomenal yeah because he makes a great exercise analogy that a lot of times the first order consequence of exercise is you might feel a little sore and very tired.
• 43:32
  SPEAKER_00: Yeah but then the second third and fourth order consequences are improved energy better health and et cetera and et cetera oh that's yeah that's good stuff I really like that so let me let me ask you a specific question about nutrients and calories I'm mispronouncing tons of words today I don't know what's wrong with me and probably sleep deprived I'm just gonna blame it on that so I have heard it said that you should eat a majority of your calories Calories for breakfast.
• 44:01
  SPEAKER_00: Now, assuming that it's healthy food, or at least not bad food, you know, that you should eat the bulk of your calories during breakfast, maybe not the bulk of them, but a good chunk of them for breakfast, a smaller amount for lunch, and then a really, really light dinner.
• 44:14
  SPEAKER_00: Is that a good way to approach nutrition in terms of how we're allocating our calories for the day?
• 44:19
  SPEAKER_02: Uh you know, nutrition's very interesting.
• 44:24
  SPEAKER_02: Um I would say and the reason why is because that might sound good in theory, but a lot of times what's going to be our most social meal, and that's gonna be dinner time.
• 44:40
  SPEAKER_00: Yeah, yeah.
• 44:42
  SPEAKER_02: And if you're going out to eat with your family or friends, and you have ate most of your calories for breakfast, and so now if you're going to stay within your calorie limit, you have to be relegated to like a chicken salad or something instead of a which is no fun, which is no fun, and you're going to resent the plan you're on, and then it's long term going to turn into a battle between fitness and your lifestyle, and then you're gonna say, you know, diets are terrible or eating healthy is terrible because you can't do that and that.
• 45:16
  SPEAKER_02: So I generally don't really prescribe to that.
• 45:19
  SPEAKER_02: I truly look at nutrition as your choose your own adventure, like an RPG.
• 45:24
  SPEAKER_02: That sounds very nerdy.
• 45:26
  SPEAKER_02: No, not at all, not at all.
• 45:28
  SPEAKER_02: But yeah, it's truly a choose your own adventure because it's kind of like going from New York to LA.
• 45:34
  SPEAKER_02: There are so many routes and ways that you can get there.
• 45:38
  SPEAKER_02: And it's all up to you of which way you want to get there and which method you want to get there by.
• 45:43
  SPEAKER_02: So it's totally up to you and whatever works with your lifestyle when it comes to nutrition.
• 45:48
  SPEAKER_00: Yeah, that totally makes sense.
• 45:50
  SPEAKER_00: So for someone who is maybe they they want to lose 20, 30 pounds or more, whatever that number is, they're tired all the time, they have no idea where to start.
• 46:00
  SPEAKER_00: What is one or two practical steps somebody could start taking today to get moving in the right direction, just to get a quick win of some kind that would just help them to maybe get motivated and moving in the in the direction of better health and more energy?
• 46:14
  SPEAKER_02: Yeah.
• 46:14
  SPEAKER_02: So the first thing is to go for a 20-minute walk.
• 46:18
  SPEAKER_00: I love that.
• 46:19
  SPEAKER_02: Just a simple 20-minute walk.
• 46:22
  SPEAKER_02: And number two is to give yourself a designated bedtime, commit to a bedtime that you want to go to sleep by.
• 46:30
  SPEAKER_02: And it doesn't necessarily mean that you're gonna go to sleep at that time tonight, because if if your time is 10 o'clock, but you normally go to sleep at 11:30, it's gonna be hard to make that 90-minute gap in one night just because your your clock and your rhythms are all aligned to 11:30.
• 46:49
  SPEAKER_02: But you can at least start going to bed 15 minutes earlier, yeah.
• 46:52
  SPEAKER_02: And keep chunk and keep chunking it down until you get to your goal.
• 46:57
  SPEAKER_02: So those are the two things is to, and then number three is to uh uh start your day with a with a um nutrient-rich breakfast.
• 47:06
  SPEAKER_02: Start your start your day with a healthy breakfast.
• 47:09
  SPEAKER_02: Um, I know we talk about I know people have heard about fasting and everything, but uh generally I like breakfast that it gives you a quick win.
• 47:20
  SPEAKER_02: You start the day with breakfast, you start the day with some fruits and vegetables and a protein of your choosing.
• 47:27
  SPEAKER_02: It's it's it's a confidence booster to get you started.
• 47:31
  SPEAKER_02: So even if the rest of the day goes kind of off a little haywire, you at least have your breakfast.
• 47:39
  SPEAKER_02: You at least started good with your breakfast, you at least gave yourself some some uh nutrient-filled foods at breakfast, and that's a good start.
• 47:47
  SPEAKER_02: And then you can just keep going up from there.
• 47:50
  SPEAKER_00: So when you talk about a healthy breakfast, can you drill down a little bit on specifically what do you mean by healthy breakfast?
• 47:55
  SPEAKER_00: Do you mean just fruits and vegetables, or do you mean some protein too, or what would you say some good healthy options are for breakfast?
• 48:02
  SPEAKER_02: Yeah, and so um I guess sometimes when I speak in nutrition, I try to keep it very vague because um everyone's different.
• 48:10
  SPEAKER_02: But so for me, I'll I'll use me as an example.
• 48:15
  SPEAKER_02: I always like to have protein with every meal, some sort of protein with every meal.
• 48:20
  SPEAKER_02: I always love I always like to have a couple vegetables with every meal.
• 48:24
  SPEAKER_02: And then after that, it's very specific, depending on if you want more a little more fats in your diet or a little more carbs, a little more uh carbs in your diet.
• 48:35
  SPEAKER_02: That's totally up to you.
• 48:36
  SPEAKER_02: Now, let's give an example here.
• 48:39
  SPEAKER_02: Um let's do like a smoothie in the morning.
• 48:43
  SPEAKER_02: I think that's something easy, and it's not going to be something that's heavy to keep you bogged down as you get ready to go to work.
• 48:51
  SPEAKER_02: So for me, what I would do is, and actually, this is my breakfast every morning that I do.
• 48:57
  SPEAKER_02: It's I have a scoop of my protein powder, and then um I have some type of green, so it's usually um what's the name of it?
• 49:07
  SPEAKER_02: Kel or spinach.
• 49:08
  SPEAKER_01: Okay.
• 49:09
  SPEAKER_02: And then I have blueberries as a fruit and it has fiber in it.
• 49:16
  SPEAKER_02: And then I have some chia seeds, and then I have, as we talked about earlier with the water, I throw like 12 ounces or so of the room temperature water, and then I have about eight to ten ounces of the um of almond milk or cashew milk, some kind of nut milk.
• 49:37
  SPEAKER_02: And that's a lot of liquid.
• 49:41
  SPEAKER_02: That's a lot of liquid.
• 49:42
  SPEAKER_02: And so the cool thing is you can start to sip on this as you're getting ready for your day, and then you can finish it on the way to work in the car with you, so you don't have to chug it all at once.
• 49:52
  SPEAKER_00: But do you make that from scratch every morning or do you prepare that in a minute?
• 49:57
  SPEAKER_02: I make it every morning.
• 49:58
  SPEAKER_02: It's okay, yeah, it's super, it takes maybe 10 minutes.
• 50:02
  SPEAKER_02: Okay.
• 50:02
  SPEAKER_02: 10, 15 minutes.
• 50:03
  SPEAKER_02: And it's also a way then, because I have my headset on and I'm listening to some type of motivating material as well.
• 50:11
  SPEAKER_02: Okay.
• 50:11
  SPEAKER_02: So so while I'm making that.
• 50:14
  SPEAKER_00: Now are you using a blender for that or a smoothie maker, or what specifically do you use?
• 50:18
  SPEAKER_02: Oh, yeah, I have a I have a blender that I use with that.
• 50:21
  SPEAKER_02: Okay.
• 50:22
  SPEAKER_02: And then for those who are they need more food, um, a great option is oatmeal.
• 50:28
  SPEAKER_02: And so I I have I love oatmeal.
• 50:30
  SPEAKER_02: I use gluten, I use gluten-free oats, and so I have that in the morning.
• 50:34
  SPEAKER_02: So I have to eat a lot, so it's a it's a pretty heavy breakfast.
• 50:38
  SPEAKER_02: For most people, the smoothie might be good enough.
• 50:41
  SPEAKER_02: But if you are trying to gain weight or whatever, throw some oatmeal in there as well.
• 50:47
  SPEAKER_00: Something I eat quite often is uh it's probably uh an eighth of a cup, maybe a probably not a quarter of a cup, but like an eighth of a cup of cooked oatmeal with um a handful of blueberries and a whole banana, and I just mix all together and I can't believe how filling that is, and there's hardly any calories in it, but man, it's filling and yeah, and so that's the that's the thing I love about oatmeal, and that's the thing I love about sweet potatoes.
• 51:13
  SPEAKER_02: So if people do ask, what should I eat?
• 51:16
  SPEAKER_02: I usually pick foods like that, because not only are you getting a lot of vitamins and minerals, but you're getting something that's very earthy.
• 51:25
  SPEAKER_02: Yeah.
• 51:25
  SPEAKER_02: And that and that can keep you full for a while.
• 51:28
  SPEAKER_00: As opposed to a bacon, egg, and cheese biscuit from McDonald's or something like that, which tastes so good at the moment, but it's so bad for you.
• 51:37
  SPEAKER_02: Well, yeah, it it tastes good, but how long is it gonna last?
• 51:41
  SPEAKER_02: How long is it gonna keep you full?
• 51:43
  SPEAKER_02: Is it gonna keep you full close to lunch?
• 51:45
  SPEAKER_02: Or is it gonna have you reaching for another snack in the office that might be less than ideal on your plan?
• 51:51
  SPEAKER_00: Yeah.
• 51:52
  SPEAKER_00: Usually I don't eat a big lunch if I have something like that, you know, and I cheat, I probably shouldn't admit that to you.
• 51:57
  SPEAKER_00: You know, you're talking about health and fitness.
• 51:58
  SPEAKER_02: Oh no, no, that's fine.
• 52:00
  SPEAKER_00: But uh the downside of it is that it actually kind of makes you sick to your stomach a little bit, and you just feel blah.
• 52:05
  SPEAKER_00: So you don't even feel like eating lunch most of the time.
• 52:08
  SPEAKER_00: So that's not good.
• 52:09
  SPEAKER_02: That's a good thing.
• 52:10
  SPEAKER_02: So you know, if if you're if you're just getting started with your like healthy eating journey or you're trying to improve that, keep doing it.
• 52:18
  SPEAKER_02: And then a cool experiment to do is go back to eat some of the old food you used to eat and see how you respond.
• 52:23
  SPEAKER_00: Oh man, it's it's like night and day.
• 52:25
  SPEAKER_02: Yeah, and so it it's pretty cool.
• 52:26
  SPEAKER_02: You'll feel weird, you're like, wow, I don't feel so good.
• 52:30
  SPEAKER_02: That's the coolest thing ever to remind yourself.
• 52:33
  SPEAKER_00: Yeah.
• 52:33
  SPEAKER_00: Or if you try to get off Mountain Dew, you know, and you don't drink it for a while, then you go back and have one, then you think, oh my gosh, this stuff is like radioactive.
• 52:41
  SPEAKER_02: You know, it's super sweet.
• 52:43
  SPEAKER_00: Yeah, it's extremely sweet.
• 52:45
  SPEAKER_00: It's crazy.
• 52:46
  SPEAKER_02: But I understand that.
• 52:47
  SPEAKER_02: Like, I mean, I used to I use I used to love root beers.
• 52:51
  SPEAKER_02: I I loved root beer and red vines.
• 52:54
  SPEAKER_02: Yeah.
• 52:54
  SPEAKER_02: And so it it took a long, it took me a while to finally kick it to the curve.
• 53:01
  SPEAKER_00: Well, as we start to wind this down, um, I always do a lightning round with Podcast BS.
• 53:07
  SPEAKER_00: So the lightning round is when I just fire a few questions at you um based on some creative ideas and just to try to get a better sense of who you are and and some quick things that we can learn.
• 53:18
  SPEAKER_00: So, Julian, are you ready for the lightning round?
• 53:20
  SPEAKER_02: Let's do it.
• 53:21
  SPEAKER_00: Okay, this is like a game show.
• 53:23
  SPEAKER_02: Okay.
• 53:23
  SPEAKER_00: It's not quite as bad as the price is right, but I used to love that show.
• 53:27
  SPEAKER_02: I know.
• 53:29
  SPEAKER_02: I always wanted to play, is it called Plinko?
• 53:32
  SPEAKER_00: Yeah, where you put the the chip and it goes to with the spikes and stuff.
• 53:35
  SPEAKER_00: My goodness.
• 53:35
  SPEAKER_02: Yeah.
• 53:36
  SPEAKER_00: Yeah, that was fun.
• 53:37
  SPEAKER_00: Okay, lightning round.
• 53:38
  SPEAKER_00: So what is your favorite movie?
• 53:40
  SPEAKER_02: Oh man, this is tough because I'm not much of a movie person, more of a music person, but oh man, I'm probably gonna have people laugh at me.
• 53:48
  SPEAKER_02: I really love when Harry met Sally.
• 53:50
  SPEAKER_00: That's a great one.
• 53:51
  SPEAKER_00: That's a great one.
• 53:52
  SPEAKER_00: I I love rom-coms.
• 53:53
  SPEAKER_00: No shame in that at all.
• 53:55
  SPEAKER_00: Not a bit.
• 53:57
  SPEAKER_00: Uh okay, now you said you love music.
• 53:59
  SPEAKER_00: Who's your favorite music group or solo artist?
• 54:02
  unknown: Oh man.
• 54:03
  SPEAKER_00: If you had to pick one.
• 54:05
  SPEAKER_02: If I had to pick one.
• 54:07
  SPEAKER_02: It always rotates with people.
• 54:10
  SPEAKER_02: But today I'm going with Marvin Gaye.
• 54:12
  SPEAKER_00: Oh, nice.
• 54:13
  SPEAKER_00: Very nice choice.
• 54:15
  SPEAKER_00: Uh, what's your favorite book, either fiction or non-fiction?
• 54:18
  SPEAKER_00: Or if you want one of both, that's cool too.
• 54:20
  SPEAKER_02: Uh Robert Green's and 50 Cents, the uh 50th Law.
• 54:26
  SPEAKER_00: That is a great one.
• 54:27
  SPEAKER_00: Have you read Robert Green's new book, The Laws of Human Nature?
• 54:31
  SPEAKER_02: No, not yet.
• 54:31
  SPEAKER_02: I'm going through the 48 Laws of Power again, right now.
• 54:34
  SPEAKER_02: But um his tech is so good.
• 54:36
  SPEAKER_02: That's next on the checklist.
• 54:38
  SPEAKER_00: Yeah, I would say even just chapter one of the laws of human nature, that chapter alone is worth the whole price of the book.
• 54:45
  SPEAKER_00: Talking about mastering your emotional self.
• 54:47
  SPEAKER_00: And I have I have thought more about that chapter over the last few months than probably I've thought of anything else, honestly.
• 54:54
  SPEAKER_00: So, yeah, good stuff.
• 54:56
  SPEAKER_00: Um, what is a creative failure from your life and what did you learn from it?
• 55:00
  SPEAKER_02: Oh man, hmm.
• 55:02
  SPEAKER_02: So many.
• 55:04
  SPEAKER_00: Um I could relate to that.
• 55:08
  SPEAKER_02: I would probably my first attempt to write a book.
• 55:12
  SPEAKER_02: Okay, it was it it wasn't good.
• 55:16
  SPEAKER_02: I don't know any other way to put it that it just wasn't good.
• 55:20
  SPEAKER_02: Meaning about the from the structure to the grammar.
• 55:28
  SPEAKER_02: And what I learned in that is don't be afraid to ask for help.
• 55:32
  SPEAKER_00: Yes, great lesson.
• 55:34
  SPEAKER_02: And then uh secondly, is you kind of have to suck before before before you you get proficient at it.
• 55:43
  SPEAKER_02: And I think it's the Iraglass, I think he always messes up.
• 55:48
  SPEAKER_02: He always talks about he always talks about um you have this idea of what it should look like.
• 55:54
  SPEAKER_02: This is it's this perfect, great looking product and body of work, what it should look like.
• 56:01
  SPEAKER_02: But then you're over here and there's a gap between you and that right now, and it's the most frustrating thing, but you just have to keep forging and forging and forging to get to that image that you see in your head.
• 56:14
  SPEAKER_00: Yeah.
• 56:15
  SPEAKER_00: Man, that's so true.
• 56:16
  SPEAKER_00: That's a great analogy, too.
• 56:18
  SPEAKER_00: The chasm between who you are and who you want to be.
• 56:21
  SPEAKER_02: Oh man, it's so tough.
• 56:22
  SPEAKER_02: And so that's why you know, identity is so huge that you know, there's a goal, and I guess this is yeah, there's always we're always going after some type of goal, whether it's a creative goal or a health and fitness goal, and we want that goal.
• 56:37
  SPEAKER_02: But more, even more important is to think about what's the identity of that person who would have that goal, and that's how we should approach our day.
• 56:46
  SPEAKER_00: Boy, that's great.
• 56:47
  SPEAKER_00: Going going back to mindset and your mission and all those foundational things.
• 56:52
  SPEAKER_00: Okay, the last question in the lightning round is what is the project you're most excited about working on right now?
• 56:59
  SPEAKER_02: I think I I'm excited to just generally get the awareness out more about um the power of genetics and epigenetics and how that helps our helps our lives in general.
• 57:12
  SPEAKER_02: And so I've been um I did my own genetics test and I've started to do it with um clients and friends, and it's just cool to see that power that you have over your health and how how there is really there's not a one size fits all diet for each of us.
• 57:29
  SPEAKER_00: And you said genetics, and you said is it called epigenetics?
• 57:33
  SPEAKER_00: Epigenetics, yeah.
• 57:34
  SPEAKER_00: What what is that exactly?
• 57:36
  SPEAKER_02: Yeah, so it's basically let's use this thing here.
• 57:40
  SPEAKER_02: So so my genetics for something like insulin sensitivity, I'm in the highest risk category.
• 57:47
  SPEAKER_02: Okay that there's so um I can a lot of my family has blood sugar problems and diabetes, so I'm in the highest risk category for that.
• 57:54
  SPEAKER_02: So that's like my genetics, that's what I was born with.
• 57:58
  SPEAKER_02: However, my gen epigenetics is what I can alter through environmental changes and environmentalist things like your food, your lifestyle, and I can determine what expresses and what doesn't in certain genes.
• 58:14
  SPEAKER_00: So wow, that's that's fascinating.
• 58:17
  SPEAKER_02: Yeah, and so because I'm sure that people have heard um the quote unquote fat gene.
• 58:22
  SPEAKER_02: I think people have heard those those things loosely said in the news and everything.
• 58:27
  SPEAKER_02: And so that's a there's talking about a specific gene there.
• 58:30
  SPEAKER_02: Some people have a propensity to maybe gain weight more.
• 58:34
  SPEAKER_02: It doesn't mean it doesn't mean that you will, it just means that there's a higher probability that you can if you don't do certain lifestyle and nutritional habits.
• 58:44
  SPEAKER_02: So that's kind of what that is in a nutshell.
• 58:46
  SPEAKER_00: So it helps you with awareness of what your potential issues might be.
• 58:50
  SPEAKER_02: Yeah, and you know, because you know, another cool thing is just something simple like vitamin D.
• 58:57
  SPEAKER_02: Some people might not need as much vitamin D as other people.
• 59:00
  SPEAKER_02: So a guy like me, I need a lot more vitamin D than than probably a guy like you.
• 59:05
  SPEAKER_00: Interesting.
• 59:06
  SPEAKER_02: Okay.
• 59:06
  SPEAKER_02: Yeah.
• 59:07
  SPEAKER_02: And and and so, you know, when we're talking about the nutrition, you can get even you get very more specific.
• 59:17
  SPEAKER_02: That totally makes sense.
• 59:18
  SPEAKER_02: Yeah, there's certain nutrients that you need for energy, and some people don't um produce those as as much in their body, and so we need to supplement that.
• 59:26
  SPEAKER_00: Which kind of goes back to the idea of it's not a one-size-fits-all approach that everything is specialized and specific to that person and what their history is, and all kinds of different things.
• 59:37
  SPEAKER_02: Yes, that's why the hardest question that I'm asked sometimes is what diet should I do?
• 59:44
  SPEAKER_02: What should I eat?
• 59:45
  SPEAKER_02: Because generally it's I think people want this one like concise answer, and I cannot do it.
• 59:51
  SPEAKER_02: I'm just like, well, you know, you have this, and then that you have to think about that, and now they're like, oh my goodness.
• 59:57
  SPEAKER_00: That's so true.
• 59:59
  SPEAKER_00: Well, this has been a lot of fun, Julian.
• 1:00:00
  SPEAKER_00: Uh, this is a lot of great info.
• 1:00:02
  SPEAKER_00: I'm immediately gonna start putting a couple of these things into practice, um, including having a more consistent bedtime and drinking more water and making smoothies from breakfast.
• 1:00:11
  SPEAKER_00: So in fact, those are three things I'm gonna start putting into practice right away.
• 1:00:14
  SPEAKER_00: So um, you'll have to check up on me in a couple months and see if I'm actually still following your advice.
• 1:00:20
  SPEAKER_02: I definitely will.
• 1:00:21
  SPEAKER_02: I have a pretty good memory, so I will definitely give you a nudge.
• 1:00:25
  SPEAKER_00: My wife is extremely health conscious.
• 1:00:28
  SPEAKER_00: Uh, she exercises faithfully every night, has for years and years.
• 1:00:31
  SPEAKER_00: So she's been a really, really good influence on me.
• 1:00:34
  SPEAKER_00: So she'll be excited to have this interview today.
• 1:00:36
  SPEAKER_02: That's awesome to hear.
• 1:00:37
  SPEAKER_02: That's awesome to hear.
• 1:00:38
  SPEAKER_00: How can our listeners connect with you and uh all your awesome information?
• 1:00:43
  SPEAKER_02: Yeah, so you can just go to my home base and you'll everything will be there, and that's theartofitnessandlife.com.
• 1:00:50
  SPEAKER_00: Very cool.
• 1:00:51
  SPEAKER_00: And you mentioned before we before our interview actually started that you have some uh you have a free checklist for listeners, correct?
• 1:00:58
  SPEAKER_02: Yeah, I call it the five-step energy on demand checklist.
• 1:01:02
  SPEAKER_02: So it's basically the five things I do every single day that helps me have predictable levels of energy.
• 1:01:08
  SPEAKER_02: It's super simple habits, and we talked about a few of those now, but there's a little more detail that I go in on the checklist.
• 1:01:16
  SPEAKER_02: Okay.
• 1:01:17
  SPEAKER_02: So um it's a foundational piece to my health and energy.
• 1:01:22
  SPEAKER_02: And so I think you'll have a link for it on your show notes, but you can go to the Art of Fitness and Life.com forward slash checklist.
• 1:01:29
  SPEAKER_00: Awesome.
• 1:01:30
  SPEAKER_00: Very cool.
• 1:01:30
  SPEAKER_00: Well, Julian, thanks so much for all of your great work and thanks for the great information and just for being an all-around awesome guy.
• 1:01:37
  SPEAKER_02: Thank you so much for having me on.
• 1:01:38
  SPEAKER_02: And I definitely hope this was of value to your listeners.
• 1:01:43
  SPEAKER_02: And if you have any questions, feel free to shoot me an email.
• 1:01:46
  SPEAKER_02: I'd love to hear from people.
• 1:01:47
  SPEAKER_02: So very cool.
• 1:01:49
  SPEAKER_00: Thanks so much.
• 1:01:50
  SPEAKER_02: Thank you.
• 1:01:53
  SPEAKER_00: Hey, I hope you enjoyed my conversation with Julian.
• 1:01:56
  SPEAKER_00: Here are my three biggest takeaways from our conversation.
• 1:01:59
  SPEAKER_00: Number one, what is the mission for your life?
• 1:02:03
  SPEAKER_00: This is one of those big questions that oftentimes we don't stop and think about because it's such a vast question.
• 1:02:10
  SPEAKER_00: But I do want you to think about this issue of what your mission is.
• 1:02:14
  SPEAKER_00: What is your end game that you're trying to accomplish, not just for your business, but for your whole life?
• 1:02:19
  SPEAKER_00: What is it that you want to do?
• 1:02:21
  SPEAKER_00: What is your end goal?
• 1:02:23
  SPEAKER_00: What kinds of things pique your interest and bring you joy and happiness and satisfaction?
• 1:02:28
  SPEAKER_00: Do you have a clear direction for your life and for your work?
• 1:02:32
  SPEAKER_00: Those are the kind of questions that really help us to get clear on what we're doing and what's important to us.
• 1:02:37
  SPEAKER_00: And those questions can also direct how you're going to spend your time and your energy.
• 1:02:42
  SPEAKER_00: So think about this issue of what's the mission for your life?
• 1:02:45
  SPEAKER_00: What's the big picture?
• 1:02:46
  SPEAKER_00: What do you want to accomplish overall?
• 1:02:48
  SPEAKER_00: And when we get clear on our mission, then I think it makes it a lot easier to then put time and effort into our health and our fitness and figuring out ways that we can get more energy.
• 1:02:59
  SPEAKER_00: Takeaway number two is the importance of staying hydrated.
• 1:03:03
  SPEAKER_00: Hydration helps our body to run smoothly and to operate at an optimal level.
• 1:03:08
  SPEAKER_00: And Julian talked about the importance of hydrating in the morning, and that's of course really important.
• 1:03:13
  SPEAKER_00: And he also mentioned that sipping water during the day can be a helpful way to stay hydrated but not guzzle so much water that you're having to go to the bathroom constantly.
• 1:03:23
  SPEAKER_00: So I'm a college professor, which most of you probably are aware of.
• 1:03:26
  SPEAKER_00: And if you're a teacher or you have the kind of job where it's hard for you sometimes to get away and use the bathroom, that can be a really good strategy to avoid these kind of emergency or unpleasant situations where you gotta go to the restroom, but you you can't stop what you're doing to do that.
• 1:03:44
  SPEAKER_00: So that's a good strategy to think about.
• 1:03:48
  SPEAKER_00: Also, Julian mentioned that sometimes our hunger cravings are actually signs of dehydration.
• 1:03:53
  SPEAKER_00: I had not heard that before, but I think that's really fascinating.
• 1:03:57
  SPEAKER_00: Number three is the connection between sleep and weight loss.
• 1:04:02
  SPEAKER_00: I was really intrigued by Julian's info and his thoughts about this.
• 1:04:06
  SPEAKER_00: I had never heard this before, so this was news to me.
• 1:04:09
  SPEAKER_00: I didn't realize that there was a connection between sleep and weight loss.
• 1:04:12
  SPEAKER_00: And it really makes me think because my sleep schedule is not very consistent.
• 1:04:16
  SPEAKER_00: Sometimes I go to bed at 10, sometimes it's 12 or 1.
• 1:04:19
  SPEAKER_00: It just depends on what's going on.
• 1:04:21
  SPEAKER_00: So I definitely need to become more consistent in my sleep patterns and to make sure that I'm getting enough rest.
• 1:04:27
  SPEAKER_00: So I'm training for a half marathon right now, and I'm eating a lot healthier.
• 1:04:32
  SPEAKER_00: So this is going to be helpful because getting better sleep and having a more consistent sleep schedule will help with that overall fitness and weight loss goal that I have.
• 1:04:41
  SPEAKER_00: I was also intrigued by what Julian had to say about our screens and how our devices are keeping us awake.
• 1:04:47
  SPEAKER_00: And it makes me wonder maybe we should have a curfew for our devices, and maybe we should get off our phones and our computers by a certain time in the evening, maybe 8 or 9 p.m.
• 1:04:56
  SPEAKER_00: or whatever fits our life and our schedule.
• 1:04:59
  SPEAKER_00: And I wonder if that would help us to sleep better.
• 1:05:01
  SPEAKER_00: All these things are really important because they affect our creativity and our energy level.
• 1:05:06
  SPEAKER_00: On this show, sometimes we talk about things that are related to, you know, they're more art things or mindset things or things that we think are more immediately practical, but I can't think of anything that's more practical and more relevant to our creative life than our health and our energy.
• 1:05:22
  SPEAKER_00: So I hope that you've enjoyed this episode.
• 1:05:25
  SPEAKER_00: I know I've certainly learned a lot, and hopefully you have as well.
• 1:05:28
  SPEAKER_00: But really the key thing is, hey, we can learn a lot, but are we going to put it into practice?
• 1:05:32
  SPEAKER_00: So I'm going to encourage you to pick at least one of these things and really start putting it into practice this coming week.
• 1:05:38
  SPEAKER_00: Well, hey, friends, those are my thoughts, but I'd love to hear what you think about this episode.
• 1:05:44
  SPEAKER_00: You can let me know what you think by leaving a comment at KentSanders.net slash zero eight nine, and you'll also find the show notes and all the links there that we've mentioned in this episode.
• 1:05:55
  SPEAKER_00: You can also let me know what you think by heading over to Apple Podcasts and leaving a rating and a review.
• 1:06:00
  SPEAKER_00: I always appreciate those.
• 1:06:02
  SPEAKER_00: The more ratings and reviews that we have, the more that the show can be discovered by people who need to find it.
• 1:06:07
  SPEAKER_00: So thank you in advance for doing that.
• 1:06:09
  SPEAKER_00: I really appreciate it.
• 1:06:10
  SPEAKER_00: And of course, if you want to let me know what you think, you can always shoot me an email at Kent at KentSanders.net.
• 1:06:16
  SPEAKER_00: I want to thank Julian for taking the time out of his really busy schedule to share in this amazing conversation.
• 1:06:22
  SPEAKER_00: If you enjoyed this episode, please let Julian know by hitting him up on Twitter at the JulianHe.
• 1:06:29
  SPEAKER_00: And finally, thank you.
• 1:06:30
  SPEAKER_00: I so much appreciate your time listening.
• 1:06:33
  SPEAKER_00: There's tons and tons of podcasts out there.
• 1:06:35
  SPEAKER_00: You could be listening to so much other stuff, but you're listening to me.
• 1:06:39
  SPEAKER_00: And I really appreciate that.
• 1:06:40
  SPEAKER_00: I truly do.
• 1:06:42
  SPEAKER_00: Make sure to check out my free ultimate toolkit for creative entrepreneurs, which is packed with 24 amazing resources to help you write and self-publish your book, unlock your creative genius, grow your business, and become more productive.
• 1:06:56
  SPEAKER_00: You can find the free toolkit by going to kitstandards.net slash toolkit.
• 1:07:11
  SPEAKER_00: Pretty thought provoking stuff.
• 1:07:13
  SPEAKER_00: Until next time, remember that you were born to create and designed to make a difference.
• 1:07:17
  SPEAKER_00: Now go create something awesome.