The 4 Steps to Better Health

Hello, my friends. I'm Brendon Burchard, host of the Brendon show and founder of growthday.com and I'm honored to be your high performance coach today. I believe that every day we can be inspired. We can live with intention and purpose. We can bring the joy and honor the struggles of each day to push ourselves to grow, to serve, to be a role model, to lead extraordinary lives. I believe that every day is a great day to grow. That's why I started my company, growthday.com it's an online personal growth platform where you can get me and the world's best personal development teachers live coaching you every week, sharing our wisdom, keeping you motivated and accountable, encouraging you to find the aliveness and the connection and meaning of life that we're all after. If you're not a member yet, please go sign up@growthday.com and join our huge worldwide community of achievers. For less than a dollar a day, you get the world's best teachers live every week. And look, you've probably known for a long time that you needed some expert guidance, an inspired community and life changing tools. So please, your breakthrough awaits you@growthday.com now let's get to today's episode. My friends, please listen closely. Maybe you take some notes so you remember these insights of personal growth and share this episode with three of your friends because we all have to share more positive messages in the world today. So share this with three friends just like you who are committed to their personal growth. And also be sure to tag me or DM me on Instagram. Rendon Burchard, join our million plus community there on Instagram so I can say hi, thanks again for listening.

Now let's begin. What most people do is they wait till January 1, they punt their health until New Year's and I'm like, no, no, no. The time to have great health is heading into the holidays. Because when you head into holidays, you deal with the stress better, you sleep better when traveling or dealing with family, and then when you do cheat on those big days of the holiday, you don't feel as bad. You're already in great health. All I'm here to say is at this stage of your life, if you have never chosen a 12 month period to get in the best health of your life, that's the decision today. Take your meds. Okay, let me give it. It's an acronym. Calm down. Take your meds. M E D S. So you've been with us over the years, we taught this meds you got to get your meds right. What do your meds stand for? Meditation, exercise, diet, sleep. Right. M E D S. Meditation, exercise, diet and sleep. I really believe if you don't yet have a meditation practice, it will change your life forever. If you already have one, get more disciplined on it. Do it better. Be more consistent about it. Some of you know, I teach something called the release meditation technique. You can learn how to do it on YouTube. Just type in release meditation technique. My video should pop up. I think 2 million people have learned how to do it from that video alone. So I gotta guess, you know, a couple million people around the world have learned how to do that. And all it is is a meditation technique that has a little bit of a goal to it. And that goal is to release the thoughts of mind and release the tension in the body. And so to do that, we just find a comfortable sitting position or lying position, we close our eyes and we repeat the mantra Release. As in release, release, release, release. I tend to repeat it out loud. Say the word release as a command to myself. Release the tension, Brendan. Release the thoughts, Brendan. I'll say the word release usually out loud about 10 times. And then I'll go internally with the mantra, just repeating it in my mind.

Over and over and over again for.

10 to 20 minutes every single day. Now, during that 10 to 20 minutes, does my mantra get broken? Of course. I'll be thinking the word release over and over on a rhythm. And then of course, I'll be like, oh, I got to do that thing. Oh, I've got this thing going on. Oh, I'm feeling this emotion or this thoughts coming in. And soon as that happens, I recognize it as soon as I catch myself and I'm like, oh, got it. Okay. Right now, I'm not doing thinking. Return to release, Return to release. Release, release, release. That's my meditation practice. It's not too dissimilar of transcendental meditation. For those who've done tm, it's not too different than most meditations that have a mantra. And the idea of the mantra or the repetitive statements or sounds is that it helps you focus on something that's not your thoughts. All I want to do was make sure I added physical work to it and a specific goal which was releasing the thought, releasing the tension. And that is so critical to decreasing stress. You already all know all the science behind meditation by now. If you don't, where have you been the last decade? Meditation not only decreases daily stress, it increases life satisfaction over a period of Time improves the quality of your relationships, helps decrease the amount of heart attacks. Like it's a real biological and medical tool to improve your health. And I think it's important that we all realize. Okay, let me get on that. So if you've never done it before, please give it a try. Set it as a goal, put it as a reminder in your app to do over and over and over again. It will help meds, meditation, exercise, diet and sleep. Let's talk about exercise. Everyone always says, you know, what should my morning routine be or what should my exercise be, or whatever. All I'm here to say is at this stage of your life, if you have never chosen a 12 month period to get in the best health of your life, that's the decision today. And that decision today will involve physical movement, it will involve exercise. And you've got to find what's the appropriate strategy for you at this stage, at this time, at this state of health that you have. And you got to practice it right. Everyone's got a different one at different stages of her life. I'm in my mid-40s now, so for me it's important. I've got to do a lot of HIIT training and I lift heavier weights. I'm trying to do that because setting strong structure for the future, activating hormones like testosterone for recovery, and trying to get in that place where I feel strong. And I spend a lot of time doing that. I like do two HIIT trainings a week and I do two longer cardio trainings per week. That's my two by four, I call it right, Two hit trainings, two cardio trainings, that's four times a week. And that's perfect for me based on what I'm trying to do and how I want to feel in my life. You might be a marathon runner, you might be somebody who loves CrossFit, you might be somebody who just likes to take a long walk each day. I don't care what yours is, but you need to know what it is and you need to be consistent at it. And I really believe that doing that now also ensures if you do on January 1st, set that big idea, I'm going to get healthier. Guess what? It's so much easier to glide back into than begin fresh.

Right?

I want you to glide right back into it if you're going to prioritize it even more at the new year versus hope. So what's the exercise routine for the next 90 days for yourself? Figure that out and try to create something that's Sustainable for you. Don't be like, I need to exercise.

Every day for 90 days.

I'm like, that may or may not work sometimes. You got a brand new baby, you're doing a launch, something goes crazy on the house. I do believe everybody who's capable of walking can take a 30 minute walk every day. And I hope that you do that. If anything, get outside for 30 minutes a day, take a stroll. I promise you'll feel better.

Hey, it's Brandon jumping back in here again. Are you looking to go to the next level in your life right now? The next level of joy, abundance, success? Then you already know that you need to journal about your lessons learned in your life. You got to track your moods and your habits. You have to learn from the best personal development coaches and teachers in the world. And you got to stay inspired and accountable so that you can be more focused, disciplined, joyous, and keep growing. That's what the Growth Day app is going to help you to do, my friend. It's the world's first all in one personal development app. It has all of the tools you need, all the coaching and the community that you need to level up, to progress every week, to track your breakthroughs, and to keep growing in every area of your life consistently over the long term. So go start your transformation right now@growthday.com or just download the Growth Day app.

On your phone right now.

Every day. You can keep improving every day.

We are here for you.

And every day is truly a great day to grow together. So let's make self improvement a way of life. Let's make that self improvement stick. Go to growthday.com right now.

Okay, the D. What does the D stands for? Meditation, Exercise, Diet. Diet. Now, this is gonna be my encouragement for many of you. I'm not gonna propose, don't worry. I'm not here to propose a certain type of diet for you. I am here to propose that you figure it out with a professional, that you go for the first time in.

Your life, if you've never done it.

Before, give yourself the gift of spending 100 or 200 bucks and going to see a nutritionist so that you can figure out for your body type, for your age, for what's going on in your body with your hormones and your blood work. What should you be doing in your diet? People will spend hundreds of dollars, thousands of dollars on goofy things throughout the year, but they won't spend a couple hundred bucks to figure out what their body is allergic to, what they're low in, in terms of Their body, Are they low in B vitamins? Are they low in D? Are they low in iron? Because these things have significant effect on your mindset. You know, if you're low in any given, you know, mineral, any given hormone, any given blood work, if you will, then what's going to happen is that affects your productivity, that affects how you feel. And so many people, they're exhausted because they're not doing the things that would activate the more positive molecules in their brain. They're not doing the things that affect their estrogen or the testosterone in such a way that would enable them to heal, recovery, fuel, energy. And they're eating so many things that are poisoning their body on a consistent basis. They can't understand why they don't feel well. They're drinking so much alcohol or so much caffeine that they're poisoning their gut. And now their gut is constantly in trouble. So now they're constantly fatigued and they can't figure it out. They do everything else right. You know, they meditate, they walk, they journal, they eat well. But they're doing things that are compromising their stomach. And as you always know, whatever you put in your stomach also goes to your brain, right? It's not brain, body, it's. The whole thing is connected, baby. It's so critical. Meditation, exercise, diet, and sleep. Number one question. I get all the time from high performers. Many of you guys know I'm blessed to work with Olympians. I'm blessed to work with, you know, Fortune 50 CEOs, some of the most powerful influencers in the world. They're all my high performance coaching clients. And sleep comes up for all of them, 100% of them. Because there's certain times when you're running at an intensity where your sleep gets compromised or you allow it to be compromised. So a couple ideas here. My usual suggestions are most people, they just got to get a rhythm for when they go to bed. When they get up, that's 60% of the battle. When are you going to go to bed? When are you going to get up? Create a rhythm for that, Stick to it. That's 60% of the of the battle. Really? The wind down is another 20% of the battle. The wind down, what you do in the three hours before bed. So if you've studied my work before, three, two, one, sleep, which became famous on the Internet last year, three, two, one, Sleep, which is three hours before bed, no food, two hours before bed, no work, one hour before bed, no screens. That's it. Three, two, one, sleep. Three hours before, no food, two hours before, no work, one hour before, no screens. If you'll try that for 10 days, you'll be like, oh, my God, Brenda, I've come back to life because sleep is the foundation of exercise, of good choices, of productivity, of happiness. And those things are so easy. Get your routine down. Do three to one every night. Then. Simple suggestions for most people, and this is from worldwide studies. It's so simple. Make sure your room is completely dark. Drop the temperature down to around 68 degrees, or for some of you, even lower. And I know that might be like, cold. I'm like, put on a blanket. Whoever cares? But if it's crisper out, you sleep better. And I think that's important, too. I'll leave it at that. I'm asking you to do that this month so that you go into November and December, the holidays, the transition of the year. Strong and capable of maintaining that discipline throughout the first part of next year. Get in the rhythm right now.

Okay, my friend. I hope you enjoyed this episode of the Brendon Show. Tell some people about this episode. It's on each of us to spread positivity and empowerment during these times of chaos and negativity, right? So I'm asking you to be the dealer of hope and personal growth and education in your tribe. So take a screenshot right now and share the screenshot and this link to this episode with three of your friends today. Post it on social media. Use the hashtag growthday. That's Growthday, because that's the name of my company and we're always giving away prizes to our community. If you'd like to help me personally, then please rate and review the podcast on Apple Podcasts. Give us some stars, cheer us on, leave a review. Because believe it or not, that stuff.

Actually really does help.

And I read all of them. So my last thought for today, please remember, you are stronger than you think and the future holds good things for you. Tomorrow can be an inspired day. Every new morning is a second chance and every day is a great day to grow. We're thankful to have you here in the Growth Day community, so be sure to go deeper with us@growthday.com. Sam.