Brian's Daily SHO #002

Hey guys, what's up? This is Bry inside. Quiet voice. It's 4:33am Kids are still asleep. Went to bed early, got up early. Ready to make today great day. All right. No thank you. Aura ring coming off the finger. Come on baby, get on off. There we go. That airplane is going to turn into sinking mode in one second. There it is. All right. Time to hit the heroic targets. We will come back and review how we did. Work hard yesterday. I was in the studio filming Greatest year ever 1012 parts 1 theory 2 practice. So excited to share. Help you create the greatest year of your life. Fundamentally and permanently change your life and activate your heroic potential in 2023. We're sharing that this week. More soon. Today's the day, hero. I am going to quickly commit to my energy, work and love identities, virtues and targets so I can make my prior best my new baseline. Let's go. Disciplined athlete again. If I was doing this by myself, I would just do it quickly, silently. I'd be saying to myself, I am disciplined. I am calm. I am confident. I am strong. I am grounded, I am energized. I am tranquil, I am zesty. Walk in those virtues. Let's go. I'd commit to my targets. What I'm actually going to do to be in integrity with those virtues and that identity again, it's simple. Identity is repeated beingness. Who do you aspire to be? Be that repeatedly and it will become who you are by default. Now as a disciplined athlete. I'm in bed for nine to ten hours. Yep, was in bed for nine hours and 15 minutes. I'm going to meditate. I still got to change that from 1% to 1 hour. I'm going to do my 1 10, 1 00. A thousand, ten thousand. I'm going to move for a total of 30 minutes. Maybe do two 15 minute chunks. I'm going to do the cold plunge. It's cold. Cold plunge. It's good. Digital Sunset Electronics off. Meditate in the pm. Do my little nad. Deal. I'm going to train my breath. Sit on the PEMF NANOV AM opening series. First set of 11 burpees. I oscillate. There we go. I'm gonna hit the trail. Little bfr, little goruck. We'll talk about these all in more details. But I do my one sound salutation, 10 pull ups, 100 burpees. Thousand meters of rowing, 10,000 steps every single day. Today we'll do another mid math workout. Follow my nutrition protocol, caffeine curfew, Last meal by three. No news today. I'll hit my aura target. Of course. I'll walk 14,300 steps. Why not? That's like me. I will earn my trident by going into that cold plunge. I go to bed by 7:15. I'll sleep with tape. Sleep in the citadel. My take on some stoicism. I will expose myself to the cold. Millions of muscles in your cardiovascular system that respond well to changes in temperature, whether that's a sauna or cold, etc. My identity and work. Heroic philosopher CEO. Let's go. Fiercely ambitious, unapologetically intense and focused on what's important now. Iconoclastic, relentless, antifragile. In our last one, I told you about what these mean for me. I'm going to skip that today. I'll come back and talk about these more another time. Boom. I'm wise, magnanimous. You demonic, noble, dignified, zesty. Let's go walk those 27 virtues in. How you doing? Recommit to my sacred vow. I'm going to do the number one win. I'm going to shut down complete creative before reactive deep work. Boom. Boom. Boom. That is like me. Yes, I will do that. I'm going to read this afternoon. I haven't read in the afternoon. I've been so busy. All right. Teamwork makes the dream work. I will crush it. Last call by 4:30. I don't like to have late calls. I like to turn my brain off so I can recover. Boom. And then love, Joyful soulmate. I'm present. I am joyful. Encouraging, grateful. Who are you in your energy work and love Again. As I talk about in Greatest Year Ever. The app, if you use it and you spend a few minutes in the day doing what I'm doing right now and then hitting just three targets. And if you are like the people that went through our study, over a thousand people, you are likely to be 40% more energized, 20% more productive and 15% more connected. Recommit to being married to my wife, being with her for 51 years. Let's go. All right, all right, all right. Time with kids. Kids spell love. T, I, M, E. I will play with them. I will read with them. We're locking in our new PM routine, which is awesome. Send my wife a love note. I'm gonna kiss my wife. Hug my kids. Phone will be away. As always, begin the day with a smile. I already did. Make the bed. Already did. Appreciate life. Already do appreciate you for being here. I'm having fun. I'm Hoping you enjoy these. Look forward to sharing more. All right, all right, all right. We will talk more about responding to bids another time. I talk about that in greatest year ever to hit the trail. Pray for somebody, celebrate somebody, encourage somebody. Yep, that's like me. Damage repair, if necessary, do the dishes as an act of love. All right, cool. Boom. Let's go. That is me at my best. Energy working love. I'm going to walk in that day. Let's go. Yeah, baby. Hi, Brian. Hi, Heroic. Alright, let's see. Today we'll have some self mastery quotes. If you're anti fragile. Look at that. They put a quote from me in there. When life hits you hard, you actually get stronger. People change when the pain of staying the same outweighs the pain of changing. That's a good one. That's very good too. Don't want to sit. Sitting's new. Smoking. That's a good one. Benjamin Franklin. All right, cool. I like it, I like it, I like it. Let's go. Self mastery. I am committed. I will come back and read the plus one today on the signs of hope. We've got some more quotes down here. Joseph Campbell. That's a good one. The demon that you can swallow gives you its power. And the greater life's pain, the greater life's reply. That's actually from a note in which we talk about Nietzsche's idea of Amor Fatih. This is Mark Divine Mark. What's up, brother? Dear friend, investor and heroic. Going to have him in the heroic mastery program that we're launching soon. We're going to learn what my favorite teachers do to make a masterpiece day. How they integrate their energy, work and love. It's easy to be a seal and it's all rainbows and roses, folks. When it gets tough. Who are you? Stay positive. Stay focused. Now I'll actually hit a couple of goals. As you'll see my aura score in a moment. I was already in bed for nine to ten hours. Boom. Let's go. I got to bed a couple hours after the sun set. 7:15. I slept with tape. I slept in the citadel. And again. That means I run my protocol when and if I get up in the night. I didn't really last night, but if I do, I do certain things. I love my wife. I want to be with you for 51 years. Let's go. I recommit. Alright. I began the day with a smile. I made my bed. Admiral McRaven. I appreciate life. Alright, that's good enough for now. Let's go. How'd we do 89.94. You know what? I'm very happy with that. I worked very, very hard yesterday. All right, let's go. I was up at 4:30, done at 5:30. Didn't take a whole lot of time off between 4:30 and 5:30 and hustled. So I'm happy to have that level of recovery. Sleep looks like it was great. All right, let's see how we did. I'm actually very happy with the ratio here between my resting heart rate and my heart rate variability. I mentioned in our last one of these that I want to see my heart rate in the 40s. I want to see my heart rate variability in the 40s. It used to be in the 60s, peaking in the 70s when I did nothing but read and write and teach. A little different now, but when I see my heart rate variability higher than my resting heart rate, I know I'm doing pretty well. For me, everyone's different here for different reasons, but I'm happy with that. So I'm looking down and I'm seeing what I can improve. Right. So how can I get into the 90s? Right. If I'm 89, that's fine. And it's interesting because it's my previous day activity that actually dinged me and why I'm not in the 90s. All right, cool. Let's look at my previous day activity. Yeah, I was pretty active, so they wanted me to do 500 whatever calories burned. 758. I mean, I walked the equivalent of almost 10 miles. They consider that to be very, very active. Alright, cool. You gonna ding me for that? Okay, cool. Whatever. Got the numbers I want. Notice that my recovery index, as I mentioned last time, is optimal. Why is that? Because my heart rate was mellow from the beginning. And that's because of this target. There's no other target that drives that more than having my last meal at three. We talk about it. Oops. I guess I'm going to hit that already. For today we talk about this. If you search in the app, you can see stuff on Glymph. So Glymph for the win got Glymph. We've got philosopher's notes on it. The longevity paradox. Superhuman. The basic idea here is you want to eat your last meal at least four hours before you go to bed. The first time that I heard that, I'm like, that's crazy. I was doing like an hour or two before I went to bed and I thought that was great. But anyway, check out the plus ones. And we Talk about what glymph does. It's like lymph, only in your brain. It cleans out your brain. And the timing of your last meal is really, really important for that. All right, back to the show. How do we do on sleep? Sleep in bed, like I said, for nine hours and 13 minutes. I slept for eight hours and 36 minutes. That's really important. People who are like, oh, I sleep for seven hours a night. I'm fine. If you're only in bed for seven hours, you didn't sleep seven hours. A 93% efficiency is very, very good. 85% is good. So you want to pay more attention to how much sleep you're actually getting. And if you're not getting seven to eight hours, we need to work on that. And I talk about that in greatest year ever, too. The odds that you're the person that can get by on less than seven to eight hours of sleep are about the odds and function really, really well and not expose yourself to all the things you don't want. The odds of you being that guy or gal are the same as the odds of you being struck by lightning. One in 11,000. Round that to the nearest integer. The odds are zero percent that it's you. Anyway, I'm happy with this. Very happy with this. I look at my rem, I look at my deep sleep again, I want to see those numbers. Strong, over 50% quality, 55% quality sleep again is. I'm very, very happy with that. You can see that. As I will say to my boys, Sean Casey and Brandon Guyer, I slept like a bear. When I text this to them every day, I text the main score and my sleep score. That accountability is huge. Come back to heroic. One of the things I'm so excited about with 2023, we're going to launch the social side of our platform. So you'll be able to see what I do, what hundreds, thousands, tens of thousands, God willing, hundreds of thousands of millions of people are doing to optimize their lives. No faster way to boost your life than to join a community of people with high standards. Anyway, I'm very happy with this night of sleep. There we go. Cool. Day one, folks. I am all in, if you haven't noticed. Let's go make today an awesome day.