How to Optimize Your Brain Like an Expert

We should be in a progression. Not because it's about this obsessive, more, more, more, but it's about conditioning. It's about teaching us what's possible to understand how your brain functions. When you know how your brain operates, you can optimize it. And when you can optimize your brain, every area gets better. We don't need just movement. We need momentum. When you are moving forward in life, when you have progress, you feel mentally in a different place. Prioritize daily action. Most people don't push. They've never been around a coach who pushed them. They've never done a workout that's harder. And I know the pushback is going, no, no. Most people, when they start a new health routine, they go too hard, too fast, they blow it out, they get injured, they go, I don't like this. I feel so sore. I don't want to continue now. I'm not on that train. I do believe, though, over a period of time, we should be in a progression. We should teach ourselves. Like, yeah, you can run 15 minutes. Can you run 15 minutes further, faster? Not because it's about this obsessive, more, more, more. But it's about conditioning. It's about teaching us what's possible. And I believe that most people, if they've never done, like a hiit workout or they never had a coach who pushed them a little bit further, a little bit harder, would be very, very positive for them. I also believe along with that, we need more outdoor walks. So simple. So if you hate me for the harder workout, great. Go walk more. I make all of my clients take a walk after dinner. I don't care where they live. I don't care if it's raining. I don't care if it's snowing after dinner, I'm like, hey, you got 30 minutes to chill or put things together, but you got to go on a walk after dinner. I think it's natural. I think it's important for people to go outside at night after dinner. Our circadian rhythm catches up in the. You could call it, you know, whether it's infrared energy, you call it getting some night on the skin, just getting out when it's a little darker towards the end of the evening, especially after dinner, help with digestion, slow the pace down, slow the body down, and sleep. Those two things, I think, are a huge unlock for people. Once in a while, do a harder workout. Walk every night after dinner. Just watch what happens. I think these are a great amplifier for everybody. Now, here's the thing with A harder workout. You don't have to do hard workout every day, but I want you to do a harder workout every week. That make sense, right? For a lot of people, I tell them to be in like a zone to like go at 70, 75% of your capability. But at least one or two workouts a week go hard doesn't mean to go hard for five hours. You might just go hard for 45 minutes or 30 minutes. But know that your routine includes harder workouts. Could we all just say that basically your routine should include harder workouts? Talk to your doctor, talk to your medical advisor, talk to your aunt, your grandma, or the angels. I don't care who you talk to. Just make sure we get a little harder workout in every single week. Every single week. There's one workout I look at, I'm like, I do not want to do this. And that's why I feel awesome. Okay, walking up. Second, big idea. I think it's important for everybody. I think it is important that you have some type of brain measurement and supplementation, something that is healthy for your brain. I want you to know what is healthy for your brain on a nutritional profile. And once you optimize your brain, your focus is there, your mental health is there, your relationships improve, you're less irritable, your executive functioning is back online. We know from research you're more conscientiousness in your personality profile, but many people have never even looked at their brain. I know not everyone's health plan includes a brain scan, but I also think it's important. While I mentioned earlier, in your nootropic stack, in your supplementation stack, get something for focus and energy that's related to brain health. We call these nootropics spelled N O o T R o P I C S A nootropic. You might hear other people say nootropic or nootropic wherever you pronounce it. I call it nootropics. When you learn what that is, for example, you, you probably already know that most of the. If you take any mushrooms like a lion's mane or cordyceps or reishi or matake or shiitake, those are all nootropics. If you take rhodiola or other adaptogens like a ginseng, those are also nootropic. So lots of people know of these things, but they have never optimized to the milligram. I know if I take 200 milligrams of rhodiola, that's too much for me. 100. I'm like, bam, super sharp. So right before a stage presentation, I know the supplement stack I'll take to optimize my brain performance, just like I will do on a long day of teaching or training. So I think it's important to know what are the supplements you take for your brain health. Again, I'm not selling anything here. I Learned that from Dr. Daniel Amen. He's got lots of supplementations on his website, but I don't want, I'm not dropping affiliate links. I just love his work. But there's dozens of other teachers and trainers in this topic area. I think it's really important to understand how your brain functions, right? You can go listen. There's dozens of neuroscientists who have amazing podcasts. Go listen to them. Go buy a few books on neuroscience and study how your brain operates. When you know how your brain operates, you. You can optimize it. And when you can optimize your brain, every area gets better. Now, what's awesome is that these two are highly correlated. Movement and brain health are highly correlated, right? And when we talk about mental illness, it's all coming from the brain. So when we optimize and improve our brain, whether that's through movement, supplementation, nutrition, mental training, all of a sudden we're just better, right? Simple things to improve your brain health, like spatially, you can play more ping pong or the new fad of pickleball. That level of movement and hand eye coordination, anything related to racket sports is usually pretty incredible for your actual brain health. It actually grows your cerebellum and your hippocampus. It's incredible. So simple things like that supplementation to help with your focus or your anxiety, so important for so many people. And people are always shocked that you can learn to deal with those things by doing better nutrition. Many people who are, they're so frazzled throughout the day because they're not getting the basic levels of fats that a macronutrient profile would be required for their health goals. So all this comes together, but if I could give it a word or a phrase, I would just call it brain health. Get your brain right. Get your life right. It's so important. So important. So study brain health. Study brain books. Try to, at some point, make sure you get a brain scan at some point in your life. See somebody who's an expert in this field. And I think you'll be surprised by how little nuance and changes in these areas can really improve your life, and I would say dramatically Third, dpa. You want to become more fit mentally, emotionally, in every area of your life. Well, you need some dpa. DPA stands for daily prioritized Action. We need momentum in your life. We don't need just movement. We need momentum, momentum. Prioritize daily action. When you are moving forward in life, when you have progress, you feel mentally in a different place, when you are stagnant, when you are stuck, when you are lacking mission, purpose, organization, goals, well, no wonder you don't feel great. I know people who are physically jacked. They're in incredible shape and they're highly depressed because they have no momentum in their life. I know people who, they've got all the relationship, they have amazing wife, they've got great kids, so their social fitness is so high, they've got incredible influence with other people, and yet they don't do anything on the daily for their meditation, exercise, diet, sleep, supplementation, so they feel like crap. And so I think we need to know every day, what are we going to do today? I know it's so basic, but what is this day about for me? This is why everybody recommends writing your goals down every day to align your mind. A lot of people, when they feel high levels of stress and yes, even some of that anxiousness needs a little bit of organization. Oh, a little bit of organization. Okay, now I know what I'm supposed to do. Like, I'm somebody with diagnosed adhd and if I don't have my list, I just kind of spin out. It's not because I'm Mr. Productive, it's that when I'm in alignment with what's important in my life, that's that list. That's that daily prioritized action. When I am in alignment and I move towards my idealized future, I feel confident, I feel purposeful, I feel happy. I feel like I'm living and loving and mattering. I'm on point, I'm locked in. And so I'm not somebody who's hyper organized in that way that everything has to be perfect. What I'm suggesting is if you've meandered too long, if you feel like you've been wandering in the wilderness for too long, I just remember it's like what we learned from high performers worldwide. Seek clarity. When you have clarity about each day, you might not have clarity on your life's purpose. But if we can get clarity about this day, about what needs to happen this day, then I can shift into a different realm in my mind and my body, my relationships, my spirit. The more days where we meander and we feel too much leisure in such a way that we just don't feel like there's meaning or purpose there. The more our mental health declines. There's clear research about this, so I think it's important. Daily prioritized action and notice. Hey, I want you to all hear sometimes daily prioritized action is. If it's even on a vacation day, I have daily prioritized action. Okay? This day my wife and I are going to do these things. I'm going to behave this way. I'm going to get this type of progress this way. We're going to move this way. Okay? Fourth, if we're going to have an ampson fire, this is the year you're going to get yourself talk fit. I speak to myself like a Super bowl winning coach. I don't speak to myself like a tyrant. I don't speak to myself in a condescending tone. I don't speak to myself as doubting Thomas. I speak to myself with respect, in my capabilities, with challenge, to deliver my best with a winning attitude. That's fitness. I want you to have the fitness mindset in how you speak to yourself. Not an average mindset. Super bowl winning, not an average mindset. Championship building, not an average mindset. Performance edge. I want you to have extraordinary, powerful, positive, supportive, empowering selft talk. If your health sucks, your self talk sucks. If your productivity sucks, your self talk sucks. If your self worth sucks, your selft talk sucks. Your self worth is just an amalgamation of the patterns of your own self talk. Your esteem is a pattern of your self talk. Your confidence is a pattern of your self talk. Your daily motivation is a pattern of your self talk. All of the outcomes we experience in our life outside of serendipity, circumstance, luck is from our self talk. Your internal world is shaped by the stories and the thoughts in your own mind. If you're struggling with something, start with your self talk. Okay, what am I saying about myself to myself to energize or deplete myself? Is my self talk asking me to engage or disengage? Is my self talk putting me on championship level or back on the couch? Is my self talk helping me be a better leader or shutting me down in fear and disbelief? Is my self talk saying I'm connected to the divine, I'm a child of God, I have inherent worth? Or am I saying I'm trash? I think it's very important and very few people ever get this outside of personal development or therapy. And I think it's Very important to hear how you speak to yourself, of yourself, about yourself and how you direct yourself. And I want you to do a great job at this one. I want you to do a great job. This is that year that this gets awesome, right? That it gets as awesome that you can have this one. It feels awesome and it's genuine. When you think that you're awesome, not because you're trying to, you know, puff yourself up, but rather you recognize your own strengths, your own potentialities, your own worth, your own capabilities, and most importantly, the fact that you can shape your own internal world and your future. That should be. It's like, wow, that's amazing. What a blessing I have that I can shape my own internal world and my future. So am I saying awful things and manifesting awful things or. Or am I saying incredible things and manifesting an incredible life? I think people who live an extraordinary quality of life speak at extraordinary levels of respect and expectation of themselves. It's hard to expect a lot of yourselves. It's hard to set a standard. It's so hard to want good things for yourself. But when you have the guts to do that, you live an extraordinary life. You got to take control of this one. I think it's so important. So important. And last one for today. I want you to be around a group of people that energize you because they're striving hard for a good quality of life. I want you to have at least three friends who are striving for something genuinely extraordinary in their life. They're striving for impact. They're striving for health. They're striving to build a good family. They're striving to make a difference with their business. They're trying to. They're builders. Like, be a builder, be a leader. And if you're struggling in that department, be around at least three other great friends on a continuous basis who raise you up, who. You see them vulnerably talking about their obstacles, but also their ambitions. You need to be around people who dream. Why? That. What I learned in my life was fitness, to me meant first and foremost, energy. Energy. I want the energy around me to be amazing. And some days, I can be honest with you, the energy isn't awesome internally, so socially it's activated. That's what I mean by being around ultra friends, people who are a little beyond average of your other friends. You know, these would be your exceptional friends, to use other language if you want me to. Right. Those friends who go beyond the extra mile, the Exceptional people. It doesn't mean they all need to be rich, wealthy, beautiful, sexy, six pack, ab people. It means they're in the hunt, they're committed, they're doing the work, they get you fired up. You love being in that group or around them. So that in the days that internally it's not happening for you, you're getting the example and the motivation. Socially you have, listen, you have hard runs and hard days in life. You have activity in your life. Sometimes things you're off, you're working on. It's a marathon. It's a marathon to get healthy, marathon to build your business, marathon to, you know, raise a good family, marathon to make your impact. But then there's people who go beyond the marathon. Those are called ultra runners. Ultra runners, I mean they're not doing, you know, 26 mile races, they're doing 30, 50, 100 mile races. And why? They just challenge themselves to go beyond what's already difficult. Well, that means you're in the marathon. But some people go, it's difficult, but I'm going to smile at it and I'm going to go well beyond it into a full range of optimization, holistically in my life that I can go beyond what's already hard. Marathon's already hard. People go beyond that. They go ultra. That's called the ultra run, the ultra runners. I want you to be ultra in your life and notice if it's not, you be around them.