Day 7: Wellness During Crisis - Free Wellness Masterclass

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Hey, my friend. It's Brendon Burchard and welcome to the Brendon show. Hey, guys, I really hope that you are enjoying and sharing this free masterclass that I call my wellness masterclass. You all know I've got got an online course on this by now. The wellness masterclass is an online course I previously sold for $100. I'm playing select sections of that audio for you here on the Brendon show.

But it won't be up forever.

So download this episode, download every episode you see of this season right now where I kicked it off with, you know, two episodes about coronavirus and dealing with the fear and learning how to focus and learning how to forecast your business or your life. And then I've gone into the wellness masterclass here this 10 days of the podcast of the Brandon show dedicated to the wellness masterclass for you guys for free. Please download it on your phone because it won't be up forever. I just decided to give it free during this pandemic. So please download on your phone so it's there. Make sure you're subscribed. Then download all these episodes. Also share it while it's here for people for free. Please share it with your family or anyone who's struggling with the unknowns, the fear, the anxiety, the worry, the concern, the but also just trying to get their health habits mentally, emotionally, physically and spiritually together so they can face this long ride. So I hope that you will do that. Please share this episode with everyone you know. Also, if you would like the entire online course of the wellness masterclass for free for 14 days, go to hpxwellness.com that's HPX Wellness. Hpx wellness.com and that will give you free access to the whole course with the downloads, the journal prompts, the audios and of course the videos to the entire wellness Masterclass. Free for 14 days. My way of doing something during this crazy time of chaos, to serve my audience, to be a leader, to help you set the tone for you and your family and those you love. You can go, you know, obviously get the course there for 14 days and, you know, binge watch the whole thing with your family instead of watching Netflix or Hulu or Disney, do something that helps you grow as a family and better your wellness and your health. I hope that you will do that again. That's HPX wellness. Com and with that, let's jump into this next section of the wellness masterclass.

Hey, my friends, it's Brendan. And welcome to day number seven of my wellness Masterclass. Before we begin today, I want to give a big shout out and congratulations to you again for committing to your health and wellness, to committing to your personal development, to being a person who says, you know what? I want to live my best life. I want to feel great, I want to serve people with great energy. I want to experience this life for everything that it has. And having that intention to say, you know what, I'm going to be the captain of my fate a little bit here. I'm going to take control. I'm going to be committed to doing the best things for my life and my family and my career. Making those decisions and having that type of commitment is what makes you ultimately become a high performer, is what makes you achieve long term success and happiness. And we know that from the science of high performers over and over and over again. It's that kind of commitment, that kind of consistency and that deep caring and passion for your personal development and how you're showing up in the world. That's what makes the difference. So I celebrate you all and if I could see you, I'd give you a hug or give you a double high five and just say, you know what, good for you. Because today we're gonna cover a topic that maybe you thought you signed up with this course for, right? When you sign up and you think of wellness, people think of health and wellness. But I hope as you've seen as you've gone through the course, there's a reason I kind of separate them a little bit, right? Health and wellness. A lot of our conversation has been about wellness. It's been about, you know, personal sante, like your spirit, your emotional mental reality, your psychology. Because I think a lot of people when they think of wellness, they only focus on the physiology and they miss the reality that if you're unhappy, you make poorer choices. You know, when you're unhappy, you eat bad food. When you're unhappy, you're not as productive. When you're unhappy, you don't sense the meaning for life. So I really focus so far in the course a lot on these conversations of what you can do to take care of your mindset, to create better habits, to enact better daily behaviors. That's the stuff majority of psychology so far today we jump into that physiological conversation, like, what should you do so that you feel physically well, right? Like literally the things that you can do to take care of your health so that you enjoy greater wellness. So I've got four big ideas for you today that are really gonna serve you in that and as always, there'll be a worksheet and there's tools here in the course that will support you. And there's a community that I'm sure is going to jump into this conversation because everyone's got their favorite little health hacks and health practices. And I hope you'll share yours in our community as we go, too. So four big ideas for you today. Number one is the biggest. No brainer, no duh. That's the big surprise. Brendon conversation. And that is about sleep. So before we get into all the reasons, you know, you need to sleep better, let's talk about your last two weeks of sleep. Do you feel like the last two weeks that you have gotten every night a very consistent number of hours of sleep? Do you feel like over the last two weeks you've gotten a good depth of sleep, like you woke up refreshed and rejuvenated, like you felt like, recovered from the day before and ready for the day ahead? Do you feel like over the last two weeks that that sleep has allowed you to feel like, as vibrant and have as much stamina as you need to survive and conquer and enjoy the day? You know, when you ask these questions worldwide, most people say, no. Most people don't sleep very well or at least a consistent or deep level of sleep that they need to perform at their best. Here's what we learned from high performers worldwide. And this literally bounces off of over 50 years of sleep study. The average human adult person needs seven to eight hours of sleep, period. And I know you might be a person like me who I used to think, that's not true. You know, that's not true. I hear of all these famous rich people who, you know, they sleep four hours a night and they say, hey, life is short. Why would you sleep? Spend it laying down. And people say, well, you don't really need that much. Or you meet successful people who say, you know what, I only get six hours of sleep. And you think, well, if they can do it, I can do it too. But here's the twist on this is that yes, some people do become successful sleeping three, four, five, six hours a day. It's absolutely true. There is absolutely no question that some people are able to pull off six hours of sleep. And, and they're rich and they're influential and they have good families and, and, and, and, and, Right. We could make that case all day long. So here's the ultimate question. What if they had two more hours of sleep? How better would their relationships be? How much More would they have earned or produced or created? How much more would they have accomplished? How much more would they have accomplished and enjoyed the ride? Because every single thing that we have studied in sleep for 50, 50 years says the same thing. If you're not getting enough sleep, you are less intelligent. How's that one? So imagine if someone's sleeping only six hours and they're performing, they're doing well, but if they had two more hours, they'd be more intelligent. Do you think they might be able to achieve better results? And I don't say this facetiously, like literally in competency studies, both skill based, unique individual, 1 skill, 2 skill, 3 skill and overall field competency. There are studies that study this. So for example, let's say you're a videographer and we study like the quality output that you create and we get like a basis of judges to say how creative or how good or what do we like about this work? And literally we have you shoot the exact same subject the exact same time of day over a period of five days. No question asked. The panel of judges are going to rate your work better quality if you have a better quality of sleep. That's just an example of how many field studies they've done in dozens of different fields over 50 years. Like a simple skill based thing, you're like, wait, it's just shooting a video. No, you shoot better video when you're well rested. And I know you know this, but what we do is we tell ourselves the stories. I don't need that much sleep, but let's go down the science real fast. Okay. And I'll start with a metaphor that really helps people understand the importance of sleep. You know, when you have like a really busy day and you're really using your brain and you're really working hard and you gotta deal with the kids and you gotta deal with that big to do list and you got all these people relying on you. It creates stress, right? I think we can all agree with that. And stress often enacts and comes from that cortisol hormone. So we got a lot of cortisol in our blood and in our body and in our cells, right? And now all of a sudden, we feel like stressed a lot during the day. And also as we're using our brain throughout the day, our brain is blasting through lots of cells as well as. Well, something funny happens when you sleep, when you go to bed. Most people think that just, you know, it's relaxing and, you know, I feel good. People don't realize sleep Time is recovery time. And literally what happens in your brain, what happens in your brain is it's kind of like your brain goes into dishwasher mode. Have you ever gone to bed and like, you finish dinner and everything, and before you go to bed, you turn on the dishwasher in the morning, you wake up and all the dishes are clean? That physiologically actually happens in the brain. Like neurochemicals literally start moving and dealing with, call it the debris of cellular decline. So as your cells kind of get older, or as your cells get used, as your brain and your neurotransmitters get used up, what ends up happening is there's debris. Think of it that way. And then at night, the dishwasher goes on in your brain. It doesn't happen at noon, it doesn't happen at 10am, it doesn't happen at 6pm the only time it happens is when you are in a deep sleep that the dishwasher turns on. So why does that matter? Because as the dishwasher turns on and it deals with all that cellular debris, it also deals with and processes all that cortisol, that stress hormone. And all of a sudden, if you wake up and you ever felt refreshed in the morning, you felt like sharp, like, why are you sometimes smarter in the morning when you. Or more creative? Like, have you ever noticed that like you get up and maybe like you wake up sometimes and you're just like, oh my gosh, I have all these ideas. Or Maybe it's like 9, 10, like an hour after you wake up, you just like, that's your like, creative zone. Why does that happen? Because the dishes are clean. The brain, the neurotransmitters, the debris of cellular decay has been handled overnight. You're literally waking up fresh. That's why you feel fresh in the morning. Why do you feel less stressed, like mid morning than you tend to feel like late afternoon? Is because you've dealt with a lot of that cortisol. It can only process at those levels of degree at night when you sleep. It's just true. 50 years of sleep science have said the exact same thing. The average person needs seven to eight hours of sleep. And all these things, whether we're measuring any intelligence, your ability to perform a skill, your ability to have less cortisol, your ability also to have less conflict in your relationships. Did you know most people who have ongoing, enduring conflict in their immediate circle of relationships? The one theme that goes throughout all of it is rest. The second theme is communication. And what do we do? We Think if we're fighting with people all the time, that it must be communication problems. Communication problems? Communication problems. No, it's often irritability problems that come from stress and lack of sleep, and we don't understand it. So if you're a person who's always fighting with everybody, please look at your sleeping patterns. If you're a person who's around people who are always fighting with everybody, please look at their sleeping patterns. Because you're more irritable, more impatient, the less you sleep. It's like, we don't understand all these effects. And we say things like, oh, well, Brendan, you know, the Navy SEALs only sleep four hours a night. I'm like, they're Navy SEALs.

You're not a Navy SEAL.

And they only do it on limited training runs, when they're actually out in the field, when they're actually doing work that's not of the emergency status kind of projects. It's like, no, no, they're getting rest because they know that's important. They're trained and not to sleep in very high, intense performance situations that you and I will not encounter in our daily life. You and I are probably not at war at that level of physical threat that they are. They're training for that. But that's what people say to me on the road. Well, Brendan, if Navy SEALs can only sleep a couple hours, I can learn to. No, they have a structured community, a structured plan, the military structure to make sure that happens for them and they're cared for along the process. That's not what most of us face in our life. So do you care about how well you do at work? Do you care about how much you get done? Do you care about how you treat other people? And then do you care about how you feel? The funniest thing is people don't realize a lot of unhappiness comes from lack of rest. Have you ever gone on a vacation and you were just, like, stressed out for weeks and weeks and weeks and weeks, and then you went on that vacation and you slept. You know, maybe that third or fourth night, it finally, like, kicked in that you're on vacation and you laid down and then you just woke up and you were just, like, in a positive mood and you wanted to go do things, and you're excited to go have breakfast and make love, and, like, something switched in your brain. Rest gave you that positive mindset. So if you're a grump, look at your sleep. If you've been stressed and upset with yourself or feeling, like, this anxiousness or this anxiety. Revisit your sleep patterns. There is a correlation and a very high correlation to anxiety and lack of sleep. And so if you think about everything that we know about health and wellness, it only ties back to sleep. You have to make sure that you get rid of all the excuses. We say, well, I'm not a natural sleeper. No, you haven't been trained to be a good sleeper. Well, you know, I'm just somebody who gets four hours of sleep. No, you conditioned yourself to get four hours of sleep. You have a human body and human brain. It wants seven to eight. And every study proves this. So don't think you're the anomaly that can get away with it. It's like that's just ignorant thinking and it happens so often. And I say that in a challenging way because so many people are cheating themselves and their families out of a joyful life. So what can we do about it, Brendon? Some simple things, no questions asked, very simple tactics. Okay, before you go to bed, the 45 minutes before you go to bed, all screens off, no social media, no television. If you want to read a book, you're welcome to read a book. You're welcome to go old school with your journal. You're welcome to write a task list. No screens. Screens and activity that fires off like dopamine is going to keep you up later. And a lot of that action stuff that you see on television or through scrolling through social media, every new thing that you see often fires off a reward center of the brain which excites the brain. It's the release of dopamine and vasopressin. And all of a sudden we feel like, oh, we feel like sparked. Well, you don't want to be sparked before you go to bed. So you need about a 45 minute thing. I also don't want you to eat about three hours before bed. Today people eat at, you know, 10 o', clock, they go to bed at midnight and they wonder why they're getting restless. Sleep. I want you to give about three hours of break between meals and sleep two to three hours depending on your diet and what you're trying to achieve. Also I want to make sure drop that temperature in your house down. I mean, people don't get how important temperature is to sleep. In 50 years of study, 68 degrees unquestionably is the average that gives better night's sleep for a lot of people that feels cold to them. But I'm like that's why you have blankets. Okay, so drop the temperature down. It's Going to be cold in the morning. Yes. You will wake up and you'll step into a crisp day refresh. Because you slept, slept better. I don't like the cold. Well, I don't like you irritable. So let's have a balance here, okay? So drop that temperature down so you can sleep better. It's really, really important. Black out that room. No lights. Turn off all the lights. Like I learned from my friend Arianna Huffington, who I've done a lot of work with in the high performance space. She travels with a roll of electrical tape, a little black electrical tape. And when she's like in a hotel, you know, they have all like the remote control and the TV has those little red dots of light, those little like the smoke detector, the VCR. Well, no one has VCRs anymore, right? But it's like all those digital clocks, she just blacks them all out. Right? Or maybe you travel with a sleep mask so that you can sleep and not have light bother your sleeping rhythm. A lot of the challenges people experience in sleep is actually light and noise and how their body is processing the food they had previously. All those things can be taken care of. There's lots of other tricks. Maybe you're somebody who needs to experiment with like compression blankets. I don't know. Do you not sleep well and feel comfortable and you're like turning and tossing all night? Maybe you can ask your doctor or somebody who's knowledgeable about your health. Like, should I try something like that? Maybe you need a little more weight on the blankets so they make compression blankets so you feel a little more coddled, a little more comfortable. That helps. For about 25% of the population, that might be you too. I don't know. The biggest thing about sleep is you've got to experiment. And when you experiment in sleep, you got to experiment for usually on average a three week period to know what really works. So when I say turn the temperature down for 68, don't turn it down to 68 and say, well, Brendan, I tried that once. Three weeks, if you're going to change your pillow, three weeks, if you change your bedding, three weeks, you don't know anything unless you track something every night. So every night when you wake up, I want you to go, okay, I woke up. How many hours did I sleep? And I want you to write the hours down. And then I want you to write on a scale of 1 to 10, how deep do I felt I slept last night? Because some people sleep eight hours, but they're tossing and Turning and they're not aware of, like, do I feel rested? So, one, you didn't sleep well. 10, you did. These are all ideas that you can use, but the most important thing is that you experiment and you find what really works for you. But you never give up the target for you, me. And every human out of 7 billion is the exact same 7 to 8 hours a night. No one gets to escape that if they care about this thing called science. That has proven your intelligence, your ability to be productive, your ability to be happy, the quality of your relationships are all dictated and measurable to that 7 to 8 hour consistent window of time. So I know I'm pushing here, and I know I'm shouting and I'm like pushing and egging. Yawn. But I'm like, please make that the goal. And then try everything you can and try it for three weeks and track it and find the thing that works for you. The best thing I did in my career. When people say, what's the best thing you ever did in your career? I'm like, I learned to sleep well because when I sleep well, my energy is good. I got to positively influence people every day. Do you. If you do, you care about sleep? So I said we'd talk about four things. Number one was sleep. I'll go a little faster through the other ones, but I hope I beat you a little strongly on that one because it's like, I want you to feel so good.

Hey, y', all, let me jump into this episode real quick with something I usually don't do, which is kind of like a. I guess they call it a mid roll ad or something. But I decided to do this right now because I'm literally at home working during this coronavirus pandemic. And it's really ignited a lot of questions from my community about how do I do that. You know, how am I thinking through my career? How am I thinking through building my personal brand and my online sales during a time in which, yeah, we're home? Like, how does my industry or my career or my approach to it function? And so what I want to let you know is if you did not know, I do have a program for that. It's called the Influencer Business Program. And it's where I'm like teaching you.

This is how I do everything.

I teach you how to grow your personal brand, monetize content, launch campaigns, books, courses, webcast, live webcasts, subscriptions. I mean, it's about basically, how do you grow your audience in online sales faster no matter where you are, no matter if you're starting or not. Because clearly you've seen me do it. Not just with the podcast, but with 300 million video views, 25 multi million dollar online course launches, three New York Times bestsellers, 5 million fans on Facebook. I mean, you've seen the covers of the magazines and the chart topping stuff and the, you know, if you're on the email list of millions of email subscribers or you've seen the social media posts from other influencers, you know, joining my masterminds and asking me how I do it all, it's like I've been blessed with all of that. And I just feel like maybe this is the time that you learn to build your personal brand, that you finally get yourself up online and making real online sales. Because, you know, I've been doing it for 14 years, every day, full time, and I've spent, you know, literally tens and tens of millions of dollars on figuring it out, on running ads, on learning which campaigns work, which ones don't, on starting from nothing, pushing every button myself to finally grow it bigger and bigger and bigger. And people always want to know, what's your marketing strategy? What is the modern thought leader business model that can be built and monetized quickly? How do you tell your story or build credibility? And how do you get people to buy from you? Or what should you sell, what should you not sell? Or how do you create great content or online curriculum that sells? Or what are funnels and launches and how do they work? And what should I do first, second and third. And if you had to start over, Brendan, what are the four things you should do or what tools and systems use? How do you get promotional partners? How do you do online challenges? How do you create lifelong fans? I mean, I'm just like literally sitting here thinking this is what I do every day. And if you would like to get a seven day crash course on that and then even live monthly marketing training for me, that's what we now call my Influencer business program. And you can literally just go to influencer businessprogram.com and it'll take you to the page to learn about that. Now, it's for serious people only. Obviously you hear me during this, you know, this global sort of shutdown and pandemic with coronavirus. Giving away one of my courses with the Wellness Masterclass. But this one, this one's for serious players. There is a charge to it obviously, where I go live every single month. And I also give you some of my best online training so that you can get, you know, your personal brand growing, grow that audience, make more online sales. So if you're into that type of thing, go to influencer businessprogram.com I mean, that's influencer business program.com all together. Influencer businessprogram.com and you can learn about the multiple membership levels. I kind of made it affordable. If you want to do a monthly or if you want to take the whole year or you want the advanced pro program, you can learn all about that. Influencer business program.com My main message to this audience and everyone I'm talking to right now is if you have not done the work to get yourself online, if you feel like you're falling behind in the digital era, if you don't have recurring revenue every single day with some type of online sales, if you don't get the hint now, you're never going to get the hint. I mean, you need to do that now. In this growing pandemic, I genuinely believe we are going to see such a disruption in the economy in the coming months. And those who have figured out pretty things to grow their Instagram but never built the business model, never learn recurring revenue, never learned how to do real launches that bring in the real money that allows them to have the living, they're really going to struggle this year. We're going to see people who have, you know, no fans, no audience, no email list really struggle. But we're also going to see people who have no online sales really struggle. And we're really going to see people who have even millions of fans but who never figured out the monetization completely fall apart. So please go to influencerbusinessprogram.com if you are in this industry or, you know, it's time to build your personal brand and get those online sales going. Because listen, the economy is going to be really difficult. But also more importantly than that, listen, it's time to share your voice, to lead, to be a role model, to share your expertise, your life wisdom, your perspective about things with more people. Because we need more leaders out there sharing positive messages of hope, of strength, of optimism for the future because we will make it through this. And it will be the influencers and the voices out there sharing our thoughts, our wisdom and our advice that will help carry and set the tone towards a better Future. Influencer Business Program.com we'd love to see you in that program. Influencer business program.com with that, let's jump back into the Wellness Masterclass.

Number two is movement. Every day you need to move in A way that it gets your heart rate accelerated so that you can feel alive. Now, here's the thing. Anytime we talk about exercise or movement, I need to tell you that you need to consult your doctor, your health professional, somebody who knows who you are and how your body and your genetics and your current physical health is affecting you. So please consult your doctor. In general, we know, though, especially in terms of you achieving long term success and happiness, we got to get you moving every day. For you, that might mean, hey, you take a walk every day for 30 minutes and you walk fast. Good, right? For you, that might mean, no, I'm going to work out, Brennan. I'm going to lift, I'm going to run, I'm going to CrossFit, I'm going to bike, swim, whatever, jog, whatever it is for you. I really want you to also, just, like, sleep, find the thing that really works for you. But here's the thing. Once you find what works for you in sleep, you stick to it. Once you find what works for you in exercise, you shift it. Meaning in physical movement, we need variability. I want you to find, like, if you're like, brendan, I just love to bike all day, I'm like, great. Bike all day. And then one month swim. And then you're like, but Brandon, I'm better at swimming or I'm better at running, I'm like, great. Then the next thing, going to the gym. Like, if you mix up physical movement, it tends to be that you stick to it longer. It's kind of funny because the brain rewards you every time you do something new. Especially if you do something new that you enjoy or elevates your physical experience. Your brain gets, like, addicted to that variability. It loves that change. That's the mechanism that we have in our brains that helps us release a lot of dopamine, vasopressin, oxytocin, right? Those things are released when we do something new that we enjoy. And so as you kind of shift it around, you find more passions and you tend to do more things. And everyone tells you the opposite. It's like, well, just do one thing. I'm like, yeah, do one thing as you love it, but then make sure you shift it up. Just like in a relationship. Like, if you go to the same restaurant every week, all of your life, it loses its pop and its zeal. Same thing if you go do the elliptical every day, forever. Like, mixing it up will help you stick to it longer. It's just a simple idea. But here's the thing. I love to tell people I really believe after I've studied high performers for so long, there is an ideal mix of things. And here's where we learned a couple things. One, high performing people worldwide, in every field, over 190 different fields of industry, and again over 2 million data points in arguably high performers are 46% more likely to work out intensely five times per week than underperformers. That means the 15% of the most successful people of any given industry on average worldwide tend to work out five days a week. And their recollection of their five days a week is they tended to go more intense than what the average person might think of. For example, intensity in exercise and movement. You might gauge that as about the 70% marker, like meaning 70% of your full effort, like 100%. Like if you sprinted as fast as you could for three blocks, as fast as you could, that'd be 100% output, right? So if you drop that down 30% and you went really fast, but not giving everything you got, you like that 70% range, that's what's considered like intense in movement. So listen to that stat. High performers on average are 46% more likely to work out five times per week. And they identify it as intense. That's like a game changer. By the way, if you're not familiar with like academic statistics. If that number 46% was like 15%, that'd be Earth shattering. That'd be like, whoa. That's an amazing percentage on average across the world, 46%. That's game changing. That means we all need to get more aware to the intensity and the frequency in which we move. So again, for you on your health, that might just mean 30 minutes you are walking every day. But what I'd love for you to do is walk at 70% if your doctor says it's okay, right? Don't like go for a casual stroll. I mean walk 70% five days a week. That's movement. That's gonna open up the lungs in a different way. That's gonna clean out the system in a different way. That's gonna activate hormones of repair in a very different way. That is going to make you feel like that runner's high later on in a very different way than if you went for a casual stroll. So I want you to like move when you do something. In our teaching at High Performance Institute, we tend to tell people, try the two by two methods. The two by two method is very simple. It means twice a week do cardiovascular activity for about 60 minutes. 60 minutes twice a week. That might be you run, bike and row or that might be, you know, you work out pretty intensely in a group class, like a spin class or like a barre class. But I mean, you're going for 60 minutes and you're working, you know, that's like more Cardiovascular for about 60 minutes. I want two of those a week. The other two times a week I want weight bearing activity, something where you are developing your muscle by lifting heavy weights. Whether that's like a CrossFit type of thing or you're in the gym with those fancy machines, but you're going to do it. But I only need about 20 minutes of that heavy lifting twice a week. So twice a week, 60 minute cardio, twice a week, 20 minute heavy lifting. And then that fifth day that we talked about that brisk 30 minute walk, if you put that into play. That's the only, the two by two is the only thing we've measured in high performance studies that we were able to correlate with longer term productivity gains above the 20% margin. Meaning if you did that, that was the one we could see that got you 20% more productive in your field. Okay. Now again, everyone's different and maybe you could mix it up or do something different, but we measured actual productive output in the study. And so I think that's kind of like really interesting because maybe for you, you're like, but Brandon, productivity isn't my goal. And so my two by two might not be your thing, but I would say try the two by two for three weeks and see how you feel. And I would also say, hey, try CrossFit for three weeks. Hey, try swimming for three weeks. Hey, try yoga for three weeks. Like I'm totally down with whatever, but I'd love for you to try something new and actually not only measure how do I feel when I do that, but how does this impact my mission or my career? Because I had to find the ideal mix for me. As an example, what I wanted to do in my career, this is just very personal. But in my career I wanted to get better buff. I wanted to be like ba, bam, watch out. You know, I wanted to get big like my friends. I have friends who have just ripped six pack abs, just beautiful shoulders. Just like, like I wanted to do that. That and what it takes to get that wasn't serving my productivity, it wasn't serving my ability to contribute at the levels I wanted. For me it was, it required a certain level of routine, a certain level of calories and a certain level of like intensity in hours that Took away from what was the ideal mix of like routine and energy that I wanted. I turned out for me to be able to get on stage and speak for 50 hours a weekend. 50 hours. You know, most people lose their voice after 30 minutes. I go 50 hours. So for me to be able to do that, I needed to focus way more on cardiovascular work completely. I needed to go to a very anti inflammatory diet completely. I needed to go very plant based, super clean eating to be able to make sure that my vocal cords didn't get inflamed and so that my muscles, especially in my hips and my joints would recover. Because when I'm on stage, if you've ever seen me on stage, I mean, I'm back and forth on 55ft. So for me it required a certain mix. You need to find yours. What's the ideal movement pattern that will allow you to have the energy and the productivity you need in your career? So first, we talked about sleep. Second, we talked about movement. Third, we need to talk about nutrition. And this one is again, I'm like, oh my gosh, please consult a professional in this field. I'm not a nutritionist or a neurologist or a psychologist or anything that ends in ist as far as I'm aware. But I will share with you a very important precept here. If you have never seen a nutritionist and you are an adult, this needs to be the next agenda item on your to do list, period. It's unbelievable to me that we have adults in this world who have never seen a nutritionist to see what are you allergic to, what kind of foods should you be consuming? What are your blood levels telling you about, what types of nutrition you need or what kind of minerals you're deficient in, what kind of vitamins you need? Like you can't guess on this. And this is what I really want to get through to you today. If all you did from this module, from this video, if all you did is after we ended, you booked your time with a nutritionist and you went in and you said, hi dear. Nutritionist Brendan Burchard told me I need to get my blood work done with you to know how I should eat and what I needed to supplement with. Could we please run those tests? I just changed your life forever. I have a partner in one of my companies who he has for. He's 42 years old and he just discovered, because I pushed on this so hard with him last year, he just discovered that he's allergic to eggs. Now he ate eggs for 40 years of his life, practically. I mean, maybe not the first two, but after that, the kid, he ate eggs every morning of his adult life. And he always kind of had bags under his eyes and he thought it was tied to poor sleep or he thought it was tied to something else. And I said, you know what, man? I actually think you need to go see a nutritionist. You got these dark circles under your eyes. I think you're maybe you're consuming something you're allergic to. He's like, no, what you talking about? No, no, Brad, I just eat eggs. And I said, just go test it out. He was stunned to find out he was allergic to eggs. And I'm here to tell you, you don't know. You can't guess. It's too difficult to do like elimination diets to figure out what works for us because there's too many variables. And I know that's really popular to say. It's like, well, just take this out of your diet and take this out of your diet. Do you know how many different minerals, vitamins and like ingredients are in different foods? It would take so long to know. One visit to a nutritionist could change your life forever. I want you to do that. In terms of my recommendations for nutrition, again, all I can do is tell you what we know from the science of the study of high performers. And it's a very simple thing and I think you're going to like it. I'm not here to recommend paleo or plant based or vegan or anything. I don't know what your goals are. Your goals dictate what you should be consuming. But here is one universal thing we learned across people who had all sorts of diets. And I love this one. It's called the one plate rule. It's so simple. The one plate rule means when it's dinnertime, you have one plate of dinner. I know that sounds like duh, but in the United States, like you go to a restaurant, first you get the plate of bread, not a piece of bread, the plate of bread. And then the appetizer comes and that's the size of a dinner plate and you have that, and then the dinner plate comes and you have that and then they bring out the pie and the pie is another plate. And this is how in North America we tend to consume things is why we have an obesity epidemic is not often just what's eaten. It's the caloric intake is overcoming the caloric expenditure. And so did you know the longest term study that's ever been done in the history of humankind related to longevity, how long people lived, they could not find. It wasn't just the Mediterranean diet. It wasn't Paleo. It wasn't one thing or another. What they found is they tended to have a lower calorie diet. It doesn't mean they were constricting themselves or doing something irresponsible. It didn't mean they were, you know, anorexic in any way. It didn't mean they had bad behavior. It just meant that they tended to consume less than other people in their communities and they tended to, you know, have less intake and they had a better balance with their outtake, their output. And all I'm here to suggest to you, it's a very famous study, so if you type in Google, like longevity studies, you'll see that just, like calories has a lot to do with it. And so I don't know what your caloric intake is, and you need to consult with your doctor or your nutritionist. But try this simple idea. For the next three weeks, one plate rule at dinner, all of your meal on one plate, not stacked high. Okay? Just one level. Let's call it one plate, one level rule. Is that okay? One plate, one level. And here's what we know. If you can make most of that plate, like greens, like vegetables, you're on your way. If you want to put some meat or fish on there, absolutely, go for it if that's your thing. But make sure that that's more of the condiment to the plate than the vegetables are.

Right?

You already know this. Eat more green, eat more clean, eat more frequently. Those things, you'll be good to go. But maybe that doesn't align with your values in food. But what can align with everyone who's watching this? The one plate rule. Try that. Lunch, one plate. Dinner, one plate. If you have breakfast, one plate, just try to stick it to one plate and keep it smaller, not multiple things, I promise. What happens with a lot of us is we go, well, I have a little bowl of blueberries, a full bowl, and then, you know, I'm making a little thing of avocado. But you make a plate of avocado, like, a lot. Even if you're eating healthy, a lot of people, like, they overdo what's actually needed for their performance. Now, here's the caveat. Maybe you're a weightlifter. Maybe you're someone who's training for the Olympics. Maybe you're training for that world championship. Maybe you're somebody who's got a very specific Outcome, you're going to have to match your caloric intake to what that outcome is that you want. I have friends who are incredibly healthy, who consume 6,000 calories a day. That's what they're after in how they perform in their sport. Because I'm blessed to work with like world champion level people who they're working out. They're doing two by twos in a day. I mean, they're doing exceptional quality of output in their physical exercise. So they've got to change it up. So again, I don't have the universal answer for anybody, but what we did learn from our study is they tended to follow the simple idea of a one plate rule. And I think anybody watching this could try that today. So we've covered the idea of sleep, we've covered the idea of movement, we've covered the idea of nutrition. Last big idea is the idea of connection. We physically often are so disconnected from ourselves as we go throughout the day because we're in our head or we're in reaction mode that a lot of people, they didn't even feel yesterday, you know what I mean? Like they walk down the block and they don't feel their hips, their knees, their toes, their arms, their shoulders. They're not aware of themselves in space. Space. And one of the most important gifts you can ever give yourself is to become more body aware in the moments of the day, almost like a meditative practice to ask, am I aware of how I physically feel, of how I'm physically sitting? And this is a really important one that I want you to hear me say. Because when people think of health, they think of sleep, they think of nutrition, they think of movement, but they very rarely think of connection with their body, which includes this little subcategory called posture. Do you know how many people are absolutely debilitated with their lower back, with their hips? They're in pain all day and they've never realized. Maybe it's because of the way I sit or how much I sit. Maybe if they took stock throughout the day of just connecting with the body. How's my body feel? Where is it in space? You know what I need to do? I need to get up and I need to stretch and move. Maybe I'll jump on the ground, do a few vinyasa flows, maybe I just need to stretch out. Maybe I need to just like be aware of my body. Like connection time with your body is a piece of health because when you connect with your body, it brings in the awareness to how you are holding it. Moving it and how you feel. And because most people don't have that connection time built in, they go weeks without feeling their body. And that's why when people go to yoga, they're like, oh my God, I feel alive. Yes. Cause you finally felt your body, my friend. We think it's like, oh, well, it's because they got lung capacity built up or because they did, you know, some cardiovascular. No, it's actually they sensed the greatest gift we've ever been given the temple. They had a sense of an awareness and a feeling of. They're like, oh, wow, weird. When I do that thing, I have that shoulder impingement. Oh, weird. I can't move my hip that way. And they turn on, they turn alive because they're aware of their body again. So I have one simple request in this one, one simple idea for you too. Create time each day for body awareness, for connection of the body to connect with. How do you feel and how are you holding yourself for me? I need to set alarm triggers for that. Do you remember we talked about alarm triggers? So I set an alarm that goes off twice a day in my phone and it just says, how are you holding your body and how are you feeling? How are you holding your body? How are you feeling? I'm like, oh my gosh, look at me, I'm sitting like this. No wonder I'm tired. I gotta change. Like, if I'm crumpled down, I'm crumpled in my lungs, I'm crumpled in my body. I gotta open up again. Okay, good, good, good. I used to have, because of my car accident, I used to have terrible, debilitating back pain. I mean, extraordinary back pain. And there were times that I had to miss work and call in because I had back pain. And I went and saw multiple doctors and they're like, well, you know, I think we could do surgery here. Or I talked to this other person and they said, well, you know what the thing is, maybe it's because of this one time I sat down with a friend who was a high performance coach and he said, you know what, Brendon, before you do any of that, why don't you try some mobility work? Why don't you take time each morning, each time, each lunch, and time after or right before you go to bed. And all I want you to do is stretch. Give yourself a five minute stretch in the morning, five minutes at lunch, five minutes a night. I need 15 minutes a day. And I just want you to learn how to stretch. Calisthenic stretching or yoga stretching. I said, whatever, he said, I want you to try for three weeks, Brendan. I'm like, okay, I'll try it. At the end of the three weeks, I had zero pain in my back after over a decade of really bad pain. The only other thing that I changed is I stood up every 50 minutes. Every 50 minutes. The way I connect with my body, I have an alarm that goes off my phone. I stand up and I might just work at my desk or I might go get some water, but I stand up every 50 minutes. I never sit more than 50 minutes. Even on a plane. I'll stand if I'm on a plane traveling across country, at least every 50 minutes, I'm up, I go to the bathroom, come back down, walk down the aisle, sit back down. Every 50 minutes. Try that every 50 minutes. Connect with your body. See how you're holding yourself. Move. You might be surprised by how you feel. And if you could incorporate more stretching, more rolling out, more mobility, work along, that way you'll connect with your body. And as you do more of that, you start to realize how you're holding yourself and how you're feeling, which, guess what, makes you want to take better care of your body. And when you want to take better care of your body, my friend, you sleep better, you eat better, you move more often, and. And you feel the vibrancy of your physical body more. So I hope you enjoyed this session. Please comment. I know you got lots of health tricks. I know you probably want to share about your shake or what you do with your afternoon lunch or dinner or how you prepare for sleep. So please share that in our community. That is why you're here. We're here to learn from you as much as you learn from this kid talking at you. So I hope you've enjoyed this session. Please communicate with the community, and then I'll see you in the next one.

Okay? My friends, I hope you enjoyed this special section of the Wellness Masterclass. I'm hoping that you'll just share this with your friends, your family, your loved ones, people you really care about right now in this time of crisis. Again, if you'd like to actually access the entire course, my entire Wellness Masterclass course, I'm giving it away free to our global community right now. To anyone who goes to hpxwellness.com that's HPX wellness.com and you can access the entire Wellness Masterclass, all the videos, all the tools, all the resources, the entire course that we charged 100 or $200 for in the past for free as part of our Seven day free trial into our courses program. You know, it's a program where every single month I release two new personal and professional development courses for that community every single month. It's the most comprehensive courses program in personal development. A lot of people call it the Netflix of personal development and I would love for you to check it out. And we're doing that by giving you away. The wellness masterclass right now for our global community for free@hpxwellness.com Hope you enjoyed this episode. We'll give another section tomorrow. In the meantime, share this with everybody you love. Take care of yourself. Choose to protect your health. Care deeply about your mind, body, your spirit right now. During these times, maintain your emotional center. Remember, you get to choose your focus and your thoughts right now.

You get to set the emotional tone.

For your family, for your friends, for your team, for your community. Right now, how you show up really matters. So care for your health. Be a person who is positive out there. Take care of others. You can choose high performance today. You can choose to go beyond ordinary and you can still be extraordinary even in times of crisis. So do that. My friends.

Thanks for listening to the Brennan Show.

Please share this episode around the world for me. I'll talk to you soon. Hey, my friend, I'm jumping in here with one last message to you that we bolted on here to this wellness Masterclass because it's just timing. Everybody is asking me how I run my career, how do I generate online sales, how do I build the real business? I mean, how am I getting my personal brand out there? How am I thinking through this industry during this time right now? And so if you're somebody who's wanted to share your voice and you've known you needed to monetize your content online, you've known you need to grow your following. You know that for security through this modern economy and what we're going to face this year, you need to generate recurring revenue. You need to get some online digital content out there and you don't want to get left behind in what is obviously becoming a greater and greater digital economy. You need to be out there. And if I can serve you with that, here's how I do it. Go to influencer businessprogram.com influencer businessprogram.com and that will take you to my membership levels in the Influencer Business program where I help you understand how do you grow your personal brand? How do you create and monetize content? What should you do doing with livecasts or launches or subscriptions right now? How do you grow your audience and online sales faster? We have three different member levels, and I'm here to tell you, as you are certainly listening to my voice right at this moment, why can't that be your voice? Why can't you be the person sharing positivity, hope, guidance, strength, optimism out in the world right now so that we can help people face the chaos with a little bit more confidence, with a little bit more authenticity and vulnerability, but also personal power? Why can't you take anything you've learned in your whole life about career or business or wellness or health or just living a good life, being a good parent, you know, chasing your dreams? Why can't you take that advice, structure it, build a personal brand around it, build some online digital content around it, sell it, get recurring revenue, and build something that not only carries you through with digital sales through this scary economy, but more importantly, sets you up to share your voice and make a difference at a time when it matters more than ever. You clearly hear I'm passionate about this, so go to Influencer Business Program right now. That's Influencer Business program dot com.