The Ultimate Blueprint for Taking Ownership of Your Health | Unlock Peak Performance

Heart rate variability is the language of our body. Communicating how the cells are adapting to stress and strain. Knowing that the cells need oxygen, nutrients and the ability to regenerate. Ownership of your health. Ownership of your health is knowing what's going on inside of you at every given point of time. Being able to understand the data on your body so that you know what you need. Pack that you have today is the smallest it will ever be. If you are willing to grow the body in which you've been given and the vehicle in which you've been given to carry that through. Hey everybody, welcome back to the O IT Show. I'm your host, Justin Rothling Schofer and today is an exciting day. Today is episode six of our six part series, all focused on health optimization. And if you're new here, if you're just getting here, do not worry, you can listen to this episode and really understand where we've been for the last five weeks. But I also encourage you to go take a look back at those last five episodes and the previous 300 and some that we've already recorded with amazing guests, amazing wisdom, amazing knowledge for how you can take ownership of your health. Because here at the Own IT show, our mission and our aim is to educate, equip and empower you to take ownership of your health so that you can realize your God given mission. And when we step into today's episode, the reason that I'm so excited about this is for the last five weeks we've gone over really what you need to do in order to take ownership of your health. We've gone over, is stress killing you and how do you ultimately understand that? We've taken a look deep dive into heart rate variability. What is heart rate variability? Why does it matter? And why is it the most critical and crucial metric that you can understand within your body? From there we went into the nutrition episode and how do we identify this? Not just like random education, but rather why do we want to look up cellular deficiencies and understand that. Then we went into our conditioning episode looking at VO2 max and how the body utilizes oxygen. And then strength episode looking at how the body builds muscle mass for longitudinal longevity. And last week we looked at sleep, and not just sleep and how do we get more, but rather what is sleep quality. And so today it's really about bringing it all together. And then once we bring it all together, in each one of those episodes we talked heavily about, okay, what's the intention? What's the data that you need to know? What's the intervention that you need to lean into, and then what's the inevitable outcome you're going to get by abiding to a lot of those systems? And the crazy part about this is if you went back and listened to those episodes, you went through each and just simply listened and made notes, you could have left each and every single episode with the exact blueprint that you needed as an individual. Because I went through different types of studies, I went through different types of equations, I went through different types of data that you all have access to. And you left the episode literally, literally, with your unique blueprint for what you needed to do in order to take action, to get the improvement in those different areas so that you could ultimately feel better. That was the goal. That was the mission of this whole sequence. And today we're going to do a full recap of what does this look like? But then, not just a recap, but how do you now take that blueprint that you created? How do you take that. That guideline that you got at the end or those action steps that you got at the end of each episode and really make them sustainable? So how do we create habits and consistency off of this? And so I'm excited for the episode today. And by the end of this episode, if this is something that has served you, if this is something that you are leaving with a newfound feeling of confidence, a newfound feeling of direction with, all I ask is that you would share this episode, share this series, so that we can ultimately reach more people. And when we reach more people, we are equipping more people to take further action and ultimately take ownership of their health. And that is our mission here at Onan. So, first off, I thank you for taking the time and I thank you for being here. And I'm just always so grateful. I love filming these. I love the preparation time. Every time in the sauna when I'm getting the downloads and I'm kind of planning out where we're going, I just get really excited because the time spent in the studio here with my mic and the notes and the downloads and the guidance that I have, it's. It's one of the things I thoroughly enjoy. And so I just thank you for taking in the information, taking in the knowledge, taking in the wisdom and sharing of it to other people, because that is, again, what makes this great. So if we take a look back at these five episodes and. And really understand some of the key points, here's what I want you to start to really see. If we as human beings want to heal we have to realize and accept the concept that we are 30 to truly that we are 30 to 40 trillion cells synergistically working together to ultimately allow us to thrive. And when we think about that at the cellular level, this is where all dysfunction happens. This was where all mutation happens. This is where all disease starts. This is where aging starts. And so if we can accept that and know that to be true, the next question becomes, okay, what, what do cells need in order to function? Well, they need oxygen, they need nutrients, and they need the ability to regenerate. If they do not get those, if they do not get the oxygen that's necessary, if they do not get the nutrients that are necessary, the vitamins, the minerals, the, the amino acids, if they do not have the ability to regenerate, the ability to remove toxins, the ability to detoxify, then there is going to be a stress load placed on us at the cellular level. Stress that we may be completely oblivious to, stress that we often, that that is often happening behind the scenes. Things that our body is having to adapt to, that it is having to address, that it's having to keep the score on, that we don't even know. And quite frankly, we take for granted. Well, if there was an absence of oxygen, if there was an absence of nutrients, or if there was an absence of an ability to regenerate, what would that cause on the body? Stress. Stress. And wouldn't it be amazing if there was a way to understand or know or be aware if our body was having to adapt to those stressors? And this is where the beauty of heart rate variability comes in. Because heart rate variability is the language in which our body is telling us and communicating how it's adapting to stress and strain. So it's not just when you have a hard workout that your HRV drops. I always come back to why does your HRV drop? Well, the HRV drops because there's more toxins in the body because of the hard workout. There's a less oxygen efficiency because there's a higher oxygen use in your body because of what you've just put it through. And even though you get a great night's sleep, there's less nutrients in your body because your body's just used them. So there's three things. Less oxygen available because your body's using it at a higher rate, less nutrients available because your body was using it at a higher rate. And less ability to regenerate because there's so many more toxins because of the hard workout. So there's three Things that your body is having to work harder on, hence why the HRV drops. These are the things that you need to realize. It's like, oh, I had a hard workout today, that's why my HRV's down. No, but there's. We have to understand why. And so when we understand this, heart rate variability is the language that's communicating whether our cells are getting the three things that they need. Well, how do we measure those three things? We measure oxygen by VO2 max. We talked about VO2 max, all in the strength and the conditioning episodes. Go back and listen to those. How do we increase oxygen in the body? How do we increase oxygen efficiency, oxygen utilization that the cells have available to them? Go back and listen to that. It will, we will give you the exact steps to maximize your ability to utilize oxygen. Maximize it. And no, it's not just breath work. That is a play, definitely has a role. But no, it's not just going riding a bike. No, it's not just get more exercise. No, it's not just go more, lift more weights, but the specific protocols so that you can be highly intentional, data driven and get the actual outcomes that you desire. So go back and listen to those. We measure oxygen through VO2 max. We measure nutrients through cellular testing. Go back and listen to that. I put this in there. You want to get your cellular micronutrient deficiencies tested. Ownit testing.com use the code HEALTH2025HEALTH2025. You'll get it at cost. You will be able to understand exactly what vitamins, minerals and amino acids your body is deficient in so that we can get you exactly what's necessary for your body to function well. And you want to ultimately measure the ability for your body to regenerate. You have to measure sleep quality. How much time are you spending in slow wave and REM sleep? Slow wave slash deep sleep and REM sleep? How much time are you spending there? And again, you want to understand how to get deeper quality sleep. You want to understand how to get your morning and night routine protocol set so that you can optimize for the ability for your body to detoxify and regenerate. Go listen to the sleep episode. We went through these for a very specific purpose. A very specific purpose. The episodes are out there so you can know how to optimize oxygen in the body, thus measuring through VO2 max. That's the data. How to optimize for nutrients within the cells, vitamins, minerals, amino acids. We did that in the nutrition episode. And then the ability to regenerate. We did that in the sleep episode. We did this very, very specifically so that you could ultimately step in and understand heart rate variability at a better, in a better way, something that is purposeful, something that is intentional, and give you action steps at the end. Because heart rate variability is the language that's guiding which one of those three are missing. If one of them is missing, HRV will be down. If two of them is missing, it will be down further. If all three is missing, you will probably be chronically low from where you should be. You want to know what those ranges are? Go listen to the heart rate variability episode. This series was truly meant to set a lot of people free. I often say that I just deliver a message of hope, a message of hope that you are. That your body was built to heal, your body was built to thrive, your body was built to carry out a calling that is so much greater than you. But when we sit back and we think about this so often, we just sit in what our reality is and we don't realize that we have 30 to 40 trillion cells that truly synergistically work together so that we can ultimately thrive. Those 30 to 40 trillion cells have about 120 to 240 million cells that regenerate every. Every 83 days. So in a five year period, we become a completely new cellular being. And if we give ourselves what they need, oxygen, nutrients and the ability to regenerate, and we have a scale in which we can measure that on a daily basis through heart rate variability, we can make sure that our bodies are thriving every single day. And the actions, the habits, the behaviors that we implement, that we impart, that we do consistently, can ultimately be bringing us to a place of true health, to a place that we have ownership. Because guess what, guys, and this is going to hit a lot of people in the soul, this is going to, quite frankly, piss a lot of people off. Is if you think true health is going and getting a testosterone injection from your doctor once a month. If you think that true health is waking up and having to go to your personal trainer every single morning. If you think waking up and getting your pharmaceutical dose is truly thriving, no, you're just a part of the system. That's not ownership of your health. Ownership of your health is knowing what's going on inside of you at every given point of time. Being able to understand the data on your body so that you know what you need, so that you're not reliant on a person, place or thing, so that you can Step in and say, hey, I know today I need this because my body's communicating that that's what I want you to be able to do. That's my. That's my dream and that's my prayer for everybody. Ultimately, what I want everybody to be blessed with. And so when we come back and we know that heart rate variability is the language of our body, communicating how the cells are adapting to stress and strain, knowing that the cells need oxygen, nutrients and the ability to regenerate in order for those 30 trillion cells to function at a high level so that we can thrive, knowing that they turn over every 83 to 84 days. We now have the power and we are equipped with very specific protocols that I gave you in the last five episodes so that you can ultimately go and thrive. And once you have this blueprint, once you have these things that you know, people are going to come up and go, well, Justin, consistency is the hardest thing for me. Being able to make this into a lifestyle is really hard for me. Being able to prioritize this is really hard for me. Well, I'm glad you're here because that's what we're talking about today. And quite frankly, I talk about this a lot in my book, the Power of Ownership. Redeem your health. Live life by design and break the relentless pursuit of normal. If you do not have a copy, it's available on Amazon as well as on audiobook now on Audible. So you can go grab a copy of that and listen and dive in a little bit deeper. But when we think about this, what people currently do, and again, put your hand up if this is you. But what they currently do is they have this yo yo effect, right? There's this yo yo effect where you feel like you're going along really, really well for a little bit, and then all of a sudden you fall off and then you might restart and you feel really, really great. And then something takes your attention away and you fall back off again. Or all of a sudden you are like, no, no, I'm just gonna do this myself. Well, I'm here to tell you that if that's you, welcome to reality. Welcome to reality. Because it's the truth. But here's also the truth that somebody is after your body. Somebody is after your ability to perform. Somebody is after your ability to do what it is that's necessary. Because here's the thing. If we truly believe that, that we are just a vessel, a vehicle to carry out our calling and that the Holy Spirit lives inside of us, what do you Think the enemy is going to attack first. And also if we believe that we serve an abundant God, a God that multiplies what we realize as our results today are going to be exponentially multiplied tomorrow and years after. So whatever it is that's here today multiplied is going to get bigger and it's going to get bigger and it's going to get bigger. So would the enemy want to hold you back from getting older or want you to freely get older? Of course would want to hold you back from getting older because the impact you're going to have is only as small as it will ever be today. Sit with that for a second. The impact that you will have will only ever be as small as it is today because you're going to meet more people, you're going to do more things, you're going to get exposed to more people, you're going to reach more people. And thus it's going to grow and it's going to grow and it's going to grow, but only if you have the capacity and the capability to be able and well throughout it. And So I asked ChatGPT, I said ChatGPT, if you were Satan and you were wanting to steal somebody's health, what would you do? They said, well, I would do it without obvious destruction. It would be through subtle, insidious and consistent actions that would encourage neglect, complacency and poor decisions. Here's how that might look. And I would do it eight different ways. Number one is create dizziness and busyness and distraction. I'd make people feel like they don't have time to prioritize their health, flood their schedules with work obligations, endless distractions and even things within the church so that they believe self care is impractical or even selfish. Number two, I was normalized unhealthy habits. I would make poor nutrition, lack of sleep and sedentary lifestyles feel normal and acceptable. I would surround them with people who have that same belief and because they see themselves in other people, they think that what they're doing is exactly what they should be. I'd market ultra processed foods as convenient, harmless and glorify hustle culture that minimizes rest and promote entertainment that keeps them glued to screens instead of moving their bodies. Number three, I'd foster addiction to quick fixes, convince them that pills, diets, shortcuts would all solve their health problems. Rather than keeping them focused on sustainable habits and results that are done over the course of time. We'd lean into immediate gratification things that happen today, things that happen tomorrow, things that happen immediately. And if they didn't get it, I would remove their hope because it would lead to dependency on external solutions and prevent long term progress. Number four, I'd plant seeds of doubt and hopelessness. Whispers like you can't do this anymore, you're too old to get get healthy. You failed too many times. This is just how life is now. Create a mindset that's defeated and ultimately stop them before believing change is even possible. Number five. I would encourage comparison and shame. Use cultural norms and standards that are unrealistic. Fill their minds with self doubt, making them feel ashamed of where they are rather than where they're trying to go. Steal their empowerment and their ability to improve. That shame keeps them stuck in cycles of inaction. Number six, make them feel like health is overwhelming. Flood people with contradictory information about health, fitness and nutrition. Confuse them with endless options so they feel paralyzed and do nothing with the when health feels overwhelming, it's easy to give up before even starting. Number seven. I'd undermine spiritual and emotional resilience. I'd encourage people to ignore the spiritual and emotional roots of their health struggles. Disconnect them from their purpose, their creator and the deeper meaning behind their health. Without a strong why, it's hard to stay disciplined on the how. And lastly, number eight, isolate them from community. Convince people that they don't need accountability, that they don't need a coach, that they don't need a guide. Make them feel like they're alone in their struggles. Removing the power of encouragement, mentorship and shared growth that comes from a supportive community. So when you see this and this hits home for you, you can realize that there is an attack on on you daily. And to be able to steward this thing requires humility, requires commitment, requires the willingness to get uncomfortable and requires you to go on the journey with a coach. And a community requires those four things. Requires those four things. Because when we sit into this we start to step back and go, my gosh, I do need to be humble. I do need to realize that I don't have all the answers. I do need to realize that there is opportunity for me to grow. I do need to realize that what I did yesterday is not nothing, but it's also not good enough to rest on. I do know that what maybe I'm doing there could be a better, more efficient way to do it. Number two, a commitment. We say it, own it all the time, that we are for the committed, we're for the committed. And there is not a lot of people who are committed there's not a lot of people who are committed to their marriage. There's not a lot of people who are committed to their family. There's not a lot of people who are committed to God. There's not a lot of people who are committed to their health. There's not a lot of people who are committed to their business. There's not a lot of people who are committed to their teams looking for the easy way out. They've got one foot in, one foot out, thinking that they're committed, but rather they've disguised their willingness to compromise in commitment. It's for the committed. We're not talking about obsession, we're talking about commitment. When you say something, you do something. When you lean into something, you go to the ends of the earth, which is why you have to be so careful with your words, which is why you have to be so careful with what you attach your words to, which what you. With what you set your sights on. Because when you're committed, your word is binding. Your word is like glue. Number three is you have to get uncomfortable. I talked about this. Get uncomfortable. I think oftentimes people say, get comfortable being uncomfortable, and it becomes this little joke almost, Right? Well, I like to think about getting uncomfortable as being willing to do something that is against the grain. Have you ever started to, like, brush your teeth, if you brush your teeth every night with your right hand? I started to do this about a year and a half ago. I had seen Jesse Isler talk on stage, and he talked about this, and I would always brush my teeth with my right hand. And then he said, start brushing your teeth with your left hand. And what happened was I started to have. It was very uncomfortable at night. Took me a long time. It was frustrating to a certain point. But then I started to get really focused on, like, what does that brushstroke feel like? Where is that brush on my teeth? How does that feel? And within about a month, a month and a half, I had this ambidexterity for me to be able to use both left and right hands to brush my teeth. But it required me getting uncomfortable for a little while. And anytime we're starting a new routine, every time we're starting to develop a new habit, it requires us to get uncomfortable. And so along with humility, along with commitment, along with getting uncomfortable, we need a coach to ultimately time condense what it would typically take in order to get there. There's so many people that have paid the stupid tax. There's so many people that have paid the Stupid tax. Why would we not try to go alongside of them and glean off of their wisdom? I say you can either spend time on your health or you can invest time in your health. I would rather invest time in anything. If I said, hey, listener, wherever you are right now, I would love a million dollars. I'll take that million dollars, I'm going to invest it, and then a year from now, I'm going to give you that million dollars back guaranteed. Guaranteed. What would you say? Of course not. You're going to take a million dollars away from me for a year and you're going to give it back to me a year later with no type of upside. We'd never do that deal. We would never do that deal a day in our life, but yet we are willing to do that with our health every single year over year, over year, over year. I'm going to invest X amount of hours at the gym. How many hours have you spent at the gym the last year? It might be a lot, it might be a little, but regardless, you probably don't have the results that you want. How much money have you invested in food? Maybe a lot. Maybe a little. Regardless, you probably aren't eating as well as you could because you don't know what you need to purchase. How many hours in the last year have you been sleeping? Maybe a lot, maybe a little. Regardless, you could probably be doing those much more efficiently. So you start to think about this and you start to align this. Stop spending time on your health and start investing time. And the only way that happens is if you have the intention or the data in order to get there. And a lot of that starts with a coach and a community that can get you there. That's done it for thousands of people, that has the testimonials, that has the evidence of the encounters. So I often say, okay, great, Justin, this is awesome. I know I need to be humble. I need. I know, I know I need to be committed. I need to get uncomfortable. Good. I'm willing to do all that. I need to get the coach, but how do I find the coach that's good for me? Well, the way we build habits and consistency is we get the coach and this is how you choose them. There's five different things that you need to look for in a coach. Five different things. Number one, they need to be aligned in values with you. There's a lot of coaches out there. They're a dime a dozen, quite frankly. A dime a dozen. Everybody's a coach. Everybody has something to say. Everybody has a story, everybody has an opinion, everybody has a reason why they think they can teach something. But I'll tell you what, there's a reason why there's a lot of armchair quarterbacks and a lot of people out there and very few people actually doing it at the best at the top levels. Because not everybody can be a coach. And so you have to make sure that you align yourself with the coach's values. If your values are not aligned with theirs, it won't last. If you value relationship and you value authenticity and you value trust and you value a faith filled spirit and the coach you hire, even though they maybe have great transformations, values, money and values, fear tactics and values ego, they might get you there, but it won't be sustainable because they will have stripped you of your values on the way there. Or when they try to coach you up, there's going to be such a disconnect that you're going to be like, ah, you know what? Coaching doesn't work for me. No, it's not that coaching didn't work for you. It's that the value system that you chose to engage with was so far off that it didn't allow you to get to where you wanted to go. So number one, you have to make sure your values align. Number two, you have to make sure they are where you want to be. And there has to be evidence or fruit in their life. Has to be evidence or fruit in their life. I do not want to take advice. I do not want to be coached by somebody who is not where I want to be, has not gotten there with the sound values that I have. I want you to have walked in my shoes. I want you to have been where I've been. I want you to have experienced the struggle. I want you to have gone through the depths of the valleys and realized the peaks of the mountains. I want you to have riven ridden that wave because a skilled sailor has gone through storms. And that's who I want. And so don't just trust that they are where you want to be. There has to be fruit in their life. They have to have the testimonials. They have to have the evidence in their own life. They have to look the part. Their spouse probably plays the part, their family probably plays the part. They embody what it is that you desire. Make sure that that's the case. Because anybody can post anything on social media. Anybody can post anything on social media. Anybody can tell you anything on a sales call, but that they embody what you desire and is there fruit in their life. That is evidence of that. Number three, they have to have a love for people. They have to have a love for people. If they are in the service industry, if they are coaching people. I've heard that I. I will never get past this. There was a coach that I was, let's say, working alongside, and I. Every single day they'd finish coaching a session, they come into the room, they'd be like, my gosh, I hate people. People are so stupid. I can't stand people. And every single day I'd be like, then why do you do this? Then why do you do this? Because at the end of the day, you have to have such a love for people. And whoever's coaching you better make sure that they love people, better make sure that they care for people, better make sure that they want to see other people win. Better make sure. Better make sure that they want to see other people win. Because in this case, that other person is you. So they better love people, they better care for people, they better want to see other people win. And again, you better see evidence in their life of that. Number four, demonstrate wisdom rooted in the truth. There's a lot of people that can demonstrate wisdom. They can rip open a book, memorize it, and recite it on an Instagram post and boom, all of a sudden they're wise. You can have somebody who all of a sudden is reading something off a screen and posts a video, and all of a sudden they're wise. You can have somebody who has a opinion and it comes off as factual and it seems wise. No, I'm talking about wisdom that is rooted in biblical principles. Rooted in biblical principles. Because I don't see any issue with running a business off of biblical principles, biblical truths. And if they can demonstrate wisdom, they better be able to demonstrate it in the truth. They better be able to speak kindly. They better be able to speak truthfully. They better be able to speak lovingly, be able to speak into your soul. And when you see, when you hear it, your soul knows the truth. There's a lot of people out there talking about what diets to be on, what tools to utilize, what supplements to get on, what new workout technologies you need, what wearable technologies you need, what different cellular and blood biohacks you can use. All of these different things, you know who they are, you see them all the time, and they're always hawking, they're always selling, they're always pitching, they're always trying to get you to buy something else. But what does it look like when you're actually trying to get wisdom that is rooted in the truth. So when you're trying to find a coach, you want them to have aligned values. You want them to have been where you are, but are also living in where you're wanting to go. They have a deep love for people. They demonstrate wisdom that is rooted in the truth. And number five, they're being coached themselves. They're being coached themselves. Why? Because that demonstrates the needs that I asked you to have is that they are humble, they're committed, they're willing to get uncomfortable, and they can go at life with a coach in a community because that means that they're getting more wisdom, that their truths are being checked, that they're growing. And if they're asking you to do that, then they better be doing the same. At any one point of time. I have two to three coaches that I'm working with. Whether that's a business coach, whether that's a marketing coach, whether that is a relationships coach, a marriage coach, a finances coach, a health coach, for that matter. There's always people that are gleaning and speaking into my life that I have brought around simply because I want to grow and expedite the journey there. And if they have all of these, then they're probably somebody who's going to align with you really well, and they're going to get you to the other side of where you're trying to go. They're going to have the values that are aligned. They're going to be where you want to be, and they're going to be able to know the path on the way to get there. They're going to love you throughout the whole process. They're going to demonstrate a deep wisdom that is going to be able to help rise you and be that rising tide. And because they're getting coached themselves, they're going to be able to bring their either in even a faster way. So that's how you find the coach. That's how you find the coach. And once you get the coach, once you've checked yourself at the door, once you've got your plan that you got from being able to listen to these past five episodes, now you go into being able to build a habit off of what I call the three laws of habit building. And the three laws are very simple. Very simple. You might be like, oh, my gosh, this is overwhelming. I don't want. Nope. Very simple. Very simple. The first law is the law of never to whatever habit you're trying to build, whether that's going to bed at the same time, whether that's wearing blue light blockers two hours before bed, whether that's eating until you're 80% full, whether that's making sure that you're getting 122 minutes or 120 minutes of zone 2 cardio every single day or every single week. Pardon me? No matter what that is, it's the law of Never two. The law of Never two is you never miss two days in a row. So if you get to bed at 10 o', clock, because that was when you were trying to do it on Monday, you hit it on Tuesday, you miss it on Wednesday, you better not miss it on Thursday. You do it Friday, you do it Saturday, you do it Sunday, you miss it Monday. Great. Just don't miss it Tuesday. The law of never two means that you will always be on the right side of consistent, because four out of seven days is consistent. Four out of seven days. Check my math on this. But somewhere around 61%. Four out of seven days is better than nothing. And so you're going in the right direction. Next is the law of 30 and 30. Whatever new habit you are trying to add based upon the framework from before. Whatever habit you're trying to add means for 30 minutes for 30 days straight, you will think about, you will plan, or you will execute on that habit. So if you're like, hey, I want to get 120 minutes of Zone 2 every single week. That means I'm going to do 20 minutes a day. Maybe that first day, you're like, you know what? I'm just going to plan what day I'm going to do it. Great. Plan it out. What time are you going to do it for the next 30 days? Plan it out, write it down, get it on that sheet. Great. Boom. Did it. There's one. The next day, you're like, what outfit do I want to wear? I want to have the right socks. I want to have the right shoes. I want to have the shorts that match the socks. I want to have the socks that match the shirt. I want to have the hat that matches the shirt. I want to make sure that I've got my route. That feels good. Okay, great. Now. Now I'm ready to go. And day three, you're going and you're executing, you're planning, you're thinking about, or you're executing for 30 minutes for 30 days straight. 30 minutes for 30 days straight. And then we come into law three, and it's the law of MVP. Minimal viable progress. If you don't have 30 minutes. I guarantee you have one think about plan or execute on that, that goal, on that habit for one minute, but do not miss one of those 30 days. So when you execute on the law of number two, never missing two days in a row, you execute on the law of 30 and 30, 30 minutes a day for 30 days straight. And then you have that backside law of the law of mvp. I guarantee you you will be a better person. Somebody who has adopted the plan, somebody who has executed the plan, somebody who has walked in the plan and has all of a sudden realized an HRV that's max, that's increasing, a sleep quality that is increasing, and a nutrient deficiency that is decreasing. And your body will start to thank you. You will start to see inflammation go away. You will start to see headaches go away. You will start to see insomnia go away. You will start to see bloating go away. You will start to see autoimmune disorders disappear. You will start to see skin disorders be healed. You will start to see these health components that you've never been able to figure out all of a sudden to, to start to dissipate on the wayside. Why? Because you were willing to lift the sword. You were willing to lift the staff. You were willing to say, I'm going to do something different, I'm going to feel something different, I'm going to step into something different. And this is how you're going to win. This is how you're going to ultimately play at an elevated game. This is how I'm going to ultimately start to steward my body in a bigger way. This is how I'm going to start to amplify my impact and my influence. This is how I'm going to start to step into what's called for me. Because it's only when I'm willing to say I'm trusting what God has for me, not what man has made for me, that you can can ultimately say, this body is used for the growing of my impact. This body is used for the growing of my influence. This body is used for the growing of my calling so that I can carry this out. And we know that the calling that is on your life is so much bigger than what you're praying for. But what you're praying for, you're not yet prepared for. And until you step into living a life that's different, you won't be able to realize the exponential growth that's waiting for you. Because the impact that you have today is the smallest. It will ever be if you are willing to grow the body in which you've been given and the vehicle in which you've been given to carry that through. And that is why I do what I do. That is why I felt this series was so important. Not because I want you to track these metrics because I said so. No, because that is the language that God has given us for our body to be able to communicate how well our body is handling stress and strain and what it is that our bodies need to do differently so that we can realize life at a higher elevation. That's what this is all about, guys. That's what this is all about. The moment that you decide to take a hold of it and live differently. The moment that you decide to own it is the moment that you'll be able to live. It is the moment you'll be able to feel. It is the moment that you'll be able to have everything that you've been chasing after turn around and chase after you. But it requires some intention. It requires an intervention so that you can realize the inevitable outcome. If this series blessed you, if this series broke some things through for you, all I ask is that you share it. You send it to somebody that you love. You send me a message on social media because I want to be along for the journey with you. You. But give somebody a gift today and step into what God has called you to by saying yes to the vehicle in which you're carrying it. We know success is different, so own your different and we'll see you guys next week.