The B.rad Podcast

The Get Over Yourself podcast is branching out into the topic of parenting tips, whoopee! In 2007, I read a landmark article in New York magazine called, "The Inverse Power of Praise—How Not To Talk To Your Kids." It forever changed my perspective about parenting and I referenced the insights on a daily basis for years after. You might be surprised to learn that you actually have less of an influence on your kid’s success than you think, considering there are so many other influences, like their peers, along with their own innate qualities, that factor in much more than you do!  Some of these suggestions will be shocking and deeply thought-provoking. Your mind may be blown to realize that lavishing effusive praise might do your kid more harm than good; that innocent comments like, “You’re a great athlete,” or, “You’re so smart,” can make your kid become averse to challenge and progress. It sounds crazy, but when you try too hard to set your child up for success, you’re kind of doing the opposite, and instead setting them up for failure. Of course, we all want our kids to know that we see their best qualities, but acknowledging those things too much and focusing only on what it is that is “remarkable” about them will never do them any favors. Instead of praising the end result, praise the effort that went into the process - your child will respond and react to that kind of positive reinforcement in a way that’s much more productive for their growth. This episode will give you some great tools and tips to improve your parenting skills and emphasize the research-proven effective strategies like praising effort that leads to improvement over end results. Also, check out my previous show with New York Times bestselling author Ashley Merryman for related details.  TIMESTAMPS: You have less influence on your kid’s success than you realize. [03:00] Sometimes we don’t realize the damage our good intentions cause. [04:44] Should every kid get a trophy? [08:30] The kids often attach their self-esteem to a compliment you’ve given. [09:33] Kids are smart.  They learn early on what attributes they have. [12:18] Allow your kids to fail and encourage them to keep trying. [15:53] When so say, “I’m proud of you” to your kid, you are taking the accomplishment away from him or her and turning it on to yourself. [16:37] Make your praise specific and sincere because general praise often has the opposite of the intended effect. [18:30] Sometimes it’s best to be silent until the kid wants to talk. [23:00] Comparing one kid to another is probably the worst thing you can do. [26:15] Overpraised elementary school kids who equate success with innate ability instead of effort, struggle. [28:31] Experiencing failure is a good learning experience because it builds resilience. [34:41]Support this podcast at — https://redcircle.com/the-get-over-yourself-podcast/donationsAdvertising Inquiries: https://redcircle.com/brandsSee omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

In part 2 of my conversation with Tawnee, we start off with a discussion about cold therapy and heat therapy. As many of you know, cold plunges have been an integral part of my daily routine for some time now, so I share a few choice tips, as well as some of the many benefits that I’ve been getting out of my daily practice. People have been doing this in Finland for many, many years, so clearly there’s something to it, but how do you do it exactly? Is there a right way and a wrong way? Is cryotherapy worth all the hype? Is it really an instant cure for anxiety? The answers to those questions are no, and yes, and soon, you’ll get way more information about the subject as I’m actually currently working on a book all about this ancient healing modality - there is still so much to learn about the benefits of cold therapy, as well as the best methods to use for maximum effectiveness. This segues into a discussion about heat therapy, and I tell Tawnee about the home sauna I’ve recently invested in, which I have been using frequently and really enjoying lately - so simple, and the perfect companion to a cold plunge. Speaking of cold water, Tawnee entertains us with some great stories about life on the road aka VAN LIFE! Can you imagine taking a cold shower when you’re in a van while it’s 40 degrees outside? Yikes! But as Tawnee explains, the main thing that got her through the icy shower was knowing that, since cold water is a hormetic stressor, the cold shower was actually good for her. You know what else is good for you? Not being tied down to having to eat regular meals as your main source of energy. We also talk about how I was actually advised by my doctor to “eat more healthy food” and why I advocate for being extremely strict, dedicated, and committed to the purity and quality of your diet, instead of just trying to discipline yourself through the use of “moderation.” I see “moderation” as a pretty ineffective method when you think about the fact that we are the fattest nation by far. As William Davis explains in his book Wheat Belly, the gliadin protein in gluten actually stimulates your appetite and causes you to eat more...and he’s not talking about eating a tiny snack here and there, he’s talking 300 calories per day more! My thoughts on moderation are, when these things like sugar and gluten are so powerfully addictive, how can you even really indulge in them moderately? It’s such a slippery slope... There’s a reason why Dr. Robert Lustig says a little bit of sugar leads to a lot of sugar, because after the inevitable blood sugar crash, you find that you’re instantly craving more. So, my view on moderation is, when it’s so tough to be moderate with these things anyways, why try and struggle so much, just to satisfy that craving to have “only a little bit?” I also think if you don’t place the highest priority onto your health and your diet, that in itself is a habit that is seriously worth trying to turn around ASAP. Some things might seem extreme, like automatically reading the labels on everything you buy. But since you can never really be sure that someone else’s health standards are up to par with yours, you’ve got to cultivate healthy habits, such as reading labels automatically, and make sure it sets in, so it no longer feels like this thing you’re doing that might be too extreme or make you too picky of an eater, but it’s just a normal part of your routine. This applies to bad oils too. Unfortunately, it can be quite challenging to avoid these since they’re hidden practically everywhere, so you do have to be proactive and assertive and just ask restaurants if they can cook your food in butter. Is it possible to be too strict on the bad oils stance? Is it ok to occasionally indulge? Unfortunately...no, not really. The reason why you cannot let this one slide is because the effects it has on your health are super serious: as Dr. Cate explained on the show, bad oils are so toxic that just one serving of French fries can harden your arteries and make blood flow less difficult for up to 24 hours. It’s actually worse for you than smoking!   OK, so we pretty much know what to do now, right? Just eat clean, whole foods, don’t smoke, don’t let bad oils sneak into your diet, and you’re all good, right? Well...not always. It’s just not that simple…. the reality is, so many people have autoimmune diseases and food allergies, which can complicate things. Avocados, almonds, and beets might be staple foods for one person, but will cause severe allergic reactions for someone else. As Tawnee points out, so many people think they’re doing the right thing for their health by eating a variety of fresh fruits and vegetables, and they don’t even realize that they’re inadvertently causing harm to their digestive system, because they don’t even know that some of the “clean food” they’re eating doesn’t work their particular body! And how do you know that you’re eating food that your body is sensitive to? Do you get bloated after eating? Do you burp or hiccup after meals? If you are experiencing these symptoms, then you know that internally, something could be way off. Tawnee also urges us not to forget the importance of testing - you can get blood tests done, you can take a stool test, and Tawnee also recommends doing a GI test, so you can get a feel for what is happening internally on a real, scientific level. Tests are not usually inexpensive, but they are undoubtedly worth it, considering the amount of information you will learn about your body, and what you can do with that information - which is know how to heal yourself by lowering inflammation and giving your body the proper fuel, so you can thrive, and not merely survive. Tawnee has helped countless clients with her knowledge about nutrition, so sit back, relax, and take advantage of this opportunity to learn from a true health and wellness expert.Support this podcast at — https://redcircle.com/the-get-over-yourself-podcast/donationsAdvertising Inquiries: https://redcircle.com/brandsSee omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

Welcome to the very first dedicated Q&A show for the Get Over Yourself podcast! It’s been a pleasure to review all the email commentary and feedback. Hopefully this show will increase the sense of community and also give you some practical tips and insights relevant to your own health goals. You will notice very quickly that I have a tendency to provide lengthy answers in the interest of making one person’s specific question relevant to a broad audience.  In this show, I cover topics like blue light blocking eyewear (check out my preferred brand, RA Optics, a cool operation started by Matt Maruca, who’s only 20 years old!) and the energizing effects of a negative ion generating air filter. Did you know that there’s a reason why you feel so energized right after you finish up with a shower? It’s actually because the cascading water generates negative ions. I also cover questions regarding optimal protein intake and the concerns about under-consuming or over-consuming protein (including some overblown warnings we’ve been hearing). Yes, protein consumption, like carbohydrates, stimulates insulin production in the body, but, as I detail in my explanation, it does so in an entirely different way. I then share the story behind the great work of South African exercise physiologist Dr. Timothy Noakes, who essentially refuted much of his life’s work when he discovered the ancestral/low-carb/keto eating pattern that helped him quickly drop excess body fat and escape type-2 diabetes risks. Enjoy this fast-moving show and feel free to email questions, comments, feedback to getoveryourselfpodcast@gmail.com!  TIMESTAMPS: Brad gives recommendations for blue-light blocking glasses and air filters [2:45]. The history and science behind how negative ions impact the body [7:50]. Dr. Timothy Noakes changed his life when he changed his diet to a keto diet [11:50]. How protein stimulates insulin in a different way than carbohydrates[15:25]. Brad shares some basic ketogenic guidelines [19:40]. Are the “keto-approved” snacks in grocery stores really keto? [22:00]. Why it’s easy to meet protein needs on a keto (or any) diet [28:25].Support this podcast at — https://redcircle.com/the-get-over-yourself-podcast/donationsAdvertising Inquiries: https://redcircle.com/brandsSee omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

Tawnee is the popular host of the long-running Endurance Planet podcast, accomplished amateur triathlete, and respected coach. She is one of the queens of the endurance scene, and her programming extends from endurance training principles to healthy eating and mindful living. She walks her talk with great devotion to not just racing fast, but doing it in a healthy manner. Our visit at her beautiful home overlooking the Pacific in Laguna Beach, CA was quite significant and impactful, for Tawnee has only recently returned to the public eye after a long period of mourning the loss of her baby Whitney after a full-term pregnancy and childbirth. Tawnee has been incredibly vulnerable and open about the entire experience, processing the extreme grief, and soul searching how to move forward and continue living life. Visit her Instagram @tawneegibson and her blog, Life After Whitney for some powerful reflections about grief and healing. It was a pleasure to reconnect with this smiling, vibrant, very pregnant woman in January of 2019 and we recorded a pretty great show. It turned out to be a hybrid broadcast of our original intent to record two separate shows: Tawnee interviewing me for the Endurance Planet audience about matters of interest like hormones, diet, and evolved training methods and competitive mindset; and me interviewing Tawnee for the Get Over Yourself show to discuss her journey of healing and returning to the groove of daily life and returning to Endurance Planet broadcasts. So we smoothly interchanged the roles of host and guest, and talked long enough to support two full episodes. You will be inspired by Tawnee’s strength and courage to not only tell her story in a raw and unfiltered manner, but also her commitment to healing and pursuing all manner of self-improvement, including a meditation retreat. On my side, I deliver choice plugs for my morning chest freezer cold therapy, maintaining my competitive intensity with Speedgolf competition, and my (soon to be) viral blog article about how I doubled my testosterone level in seven months going from what would be clinically a hypo diagnosis (below the bottom of the normal range) to the 95th percentile for males even in the younger age groups. We talk about a more sensible approach to diet than the warring factions and dogma of the various fad diets like keto and vegan. Yes, it’s a blending of different themes, in the spirit of the evolved medium of podcasting. Enjoy this hopefully interesting and thought-provoking conversation! TIMESTAMPS: Brad talks about the life lessons that come from competitive outlets like Speedgolf [10:30]. Don’t let your quest for physical fitness overshadow the importance of mental wellness and personal relationships in your life [15:25]. The experience of putting yourself out there and getting out of your comfort zone is more important than the actual end result [20:00]. There is a price to pay when you use positivity as a coping mechanism and ignore your true feelings and needs [23:00]. Tawnee shares how meditation and doing inner work was key to her survival after experiencing tragic loss [28:25]. Be mindful to not think in black and white terms when it comes to peak performance goals, as this causes most people to challenge themselves too hard, too frequently [36:15]. Tawnee and Brad talk about why minimally stressful exercise, like walking, is so key [45:00]. How to minimize the general decline that comes with aging [51:40]. Do you approach exercise strategically, or are you just burning off excess energy with ill-advised workouts? [54:50]. Brad shares details about the effectiveness of cold exposure and sauna use [57:20].Support this podcast at — https://redcircle.com/the-get-over-yourself-podcast/donationsAdvertising Inquiries: https://redcircle.com/brandsSee omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

Welcome to part two of the 2019 wrap up show covering 10 disparate healthy lifestyle practices that are really working for me currently. Please listen to part one where I covered items 1-5 on the list (relationships, finances, sprinting, micro-workouts, and morning flexibility/mobility routine). In part 2, I’ll cover items 6-10 as follows:    Cold plunge and hot sauna therapies: Tons of scientific evidence that temperature therapy delivers a variety or hormonal, metabolic and cognitive benefits.  Carnivore: Eating in a more nose-to-tail carnivore style pattern has helped with fat reduction and enhanced dietary nutrient density. Carbs: Intuitive carb intake eases the stress of regimented eating and might help with hormone balance and workout recovery. Avoiding chronic cardio: It’s easy to drift past that line and destroy your hormones and immune function. Disciplined use of heart rate monitor is key. Mindfulness: Choosing out of today’s hectic, fast-paced modern life filled with FOMO and consumerism and appreciating the present.   I have identified three needs to improve areas as follows: Hyperconnectivity/distractibility: This health challenge concerns me more than anything today. We must be highly disciplined with our use of technology! Evening artificial light and digital stimulation: I score 93% here, but I want to get to 99%, like Brian Liver King Johnson. Chronic cardio: Mirroring #9 on the good list, since I’m doing better, but still make training mistakes that dig me into a hole, needing rest and recovery.  One last note, it is never too late to make changes - don’t feel bad if it’s January 2nd, 3rd, or 4th...whatever day you start incorporating the things that you know work for you and help you accomplish your goals, is fine because the only really important thing is that you just do it. Get over any lingering negative feelings you have about what you should have done in 2019 - now that that year is gone and in the past, it’s time to focus on the present. There are a lot of corny “This is going to be MY year!” memes and messages on social media about 2020, but don’t let all the enthusiasm and excitement that accompanies a new year get you down, let it inspire you. For all of us, there is always going to be some space, large or small, between where we currently are and where we hope to eventually be. The key is letting the space/distance between your present self and your goals/dreams inspire you, not scare you. What is there to be scared of anyways? Failing? Failure isn’t scary when you realize it’s a necessary step in the path towards success. So, get over yourself, and just get moving!  TIMESTAMPS: The first five tips from the previous show covered family and relationships, health, finances and wealth, changing workouts, continuing the morning flexibility workouts. [03:48] Doing the cold plunge is beneficial in so many positive ways. [04:21] Following up with the sauna, the benefits continue. [08:54] Think nose to tail when you are thinking about eating meat. [10:56] Many different opinions on the best diet can be very confusing. [15:38] You don’t need to be rigid.  Maximize your healthy by eating nutritious food. [20:27] Eating and jet travel don’t mix well. [27:05] If you are not hungry, don’t eat. [29:04] Avoid chronic cardio exercise. [29:20] Deal with this stressful life by learning to let go of the hyper-connectivity. [31:13] Your thoughts are the source of all your pain. [35:41] Think about the artificial light you are surrounded by and realize that it is going against what is natural for your body. [38:28] Use logic and intuition regarding your chronic cardio exercise. [40:15] Feeling sore after a workout isn’t necessarily a good thing. [42:07] Brad summarizes his ten tips. [42:59]Support this podcast at — https://redcircle.com/the-get-over-yourself-podcast/donationsAdvertising Inquiries: https://redcircle.com/brandsSee omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

I am pleased to introduce you to a very colorful and insightful life coach, multisport coach, speaker, elite amateur triathlete and life philosopher, Andre Obradovic of Melbourne, Australia. I threw this guy onto my Primal Endurance Podcast show in early 2018, and he knocked it out of the park with his hilarious, fast-paced banter and Aussie-isms that honored the healthy, balanced approach to training advocated by Primal Endurance. Andre’s remarkable story of transitioning from a “little fatty carb burner, sucking up food like a pool sweep machine” back in 2011 to a lean, mean, fat-burning beast will inspire you to trust the process and be the best you can be. Andre cut processed carbs, slowed down his training pace, threw in some mobility/flexibility and power training, and started getting healthier and faster. He went from needing an energy gel to complete a 10k run, to improve his marathon time by 17 minutes despite being seven years older.  Now he is so committed to the Primal Approach that he refuses to train a prospective client in his gym until they agree to transition from a SAD diet (Standard Australian Diet - yes, they throw down Weetabix Down Under) to a nutritious, primal-style diet. In this show, Andre and I depart from the obsessive talks about training to discuss real-life matters not related to workout strategies, but of critical importance to your happiness and effectiveness as a parent, partner or career person. Andre and I are both 53 as of late 2018, so we reflect on our journey as fathers of children (two each) who are now adults. We cough up some choice feedback for young dads trying to balance raising kids who also have strong athletic and career goals. Yes, this show takes a meaningful and memorable detour from the constant talk about training. You will love Andre's insightful commentary in the fresh Aussie spirit that guides him. Andre offers the profound reflection that his competitive drive and desire to be a good breadwinner for the family made him constantly busy and hyperconnected. He believes he instilled these traits into his kids today! Ouch. Yes, it's time to reflect on our priorities as parents, the values we want to impart to kids, and how to best do that without being another talking head. Tips include walking your talk, sharing personal stories and life experience instead of just lecturing, and emphasizing higher ideals like being an all-around good person. This duo contends that these strategies will help counteract the unfortunate trend of helicopter parenting, or the dated old school disciplinarian parent who wants children to suffer because that's how they came of age. This podcast is a show to reflect upon, especially for the young dads out there trying to do it all.  Yes, you can find a sweet spot where you don't shelter or enable kids but also give them the advantages and support, they deserve. Andre describes a personal conduct contract he prepared for his children to sign; a unique concept that alone will be worth the price of the show and then some! The show ends with Andre asking the profound question to all father's out there: “If you die tomorrow, how will you want your kids to remember you?” TIMESTAMPS: How Andre recalibrated Brad’s whole mindset [09:10]. Staying focused on your priorities is an ongoing daily battle [17:00]. Block out time for computer/social media use on your schedule to avoid getting sucked in and wasting your time [21:15]. We can only focus intently for about 20 minutes at a time, so make sure you take breaks [29:30]. Stay accountable, not just to yourself, but to your specific goals [33:10]. You have to honor the spirit of your story [38:15]. What a lack of discipline and structure leads to [45:00]. Write down all the things you want, and identify what you can say “No” to in order to get one of those things [50:20]. There’s tremendous value in trying things that are far removed from your basic nature [55:10]. Don’t stick to structure and guidelines to the point where it’s unhealthy; orthorexia is an example of this [59:25]. The mistake Andre made that forced him to learn the value of sticking to his plans [1:05:15].Support this podcast at — https://redcircle.com/the-get-over-yourself-podcast/donationsAdvertising Inquiries: https://redcircle.com/brandsSee omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

Enjoy my summary of Dr. Robert Lustig's excellent book, The Hacking Of The American Mind. Sir Roger Bannister said, “Struggle gives meaning and richness to life.” But what happens without struggle? In our world, our minds are constantly being hijacked by profit-seeking, corporate entities delivering instant pleasure at the expense of long-term happiness and contentment.  Humans are hard-wired to respond to novel stimulation, and our modern, high-tech existence has left us addicted to instant gratification pleasures, at the expense of enjoying our lives. Companies know this well, so they prey on our need for instant gratification by satisfying that need, through the products they’re trying to sell. What you have to watch out for is overdoing things in pursuit of the next dopamine rush...because that is when it becomes actually destructive, and it diminishes our ability to feel happy and content with our lives. So, what exactly is capable of hacking our minds? Sugar, digital technology, caffeine, drugs (from street drugs to weed) as well as prescription drugs, like antidepressants and pain pills. When you indulge in any of these, you hack your dopamine pathway, which is really like cheating your way to feeling better. Obviously, while this may make you feel better in the moment, this only hurts you in the long run, because you’re putting a Band-Aid over a bullet hole. It’s like the acne drug, Accutane. Sure, you can take it, but it’s never going to address the root of the cause, which could be a leaky gut, hormone imbalance, eating the wrong foods and/or using the wrong products. Still, thousands and thousands of people sign their life away in order to be able to get this drug. It takes an intense toll on your body, and then your skin clears up for a little...but then, a year or two later,  it starts to break out again….and then, like many Accutane users report, they’ve got to go back on the medication. It’s the same concept - you can’t just try a short-term solution - you have to deal with the problem, not the symptoms that arise out of the said problem. Another hugely popular stimulant, especially among young men, are video games and pornography. And it’s no wonder, considering they both offer a massive dopamine payoff that seems to be almost perfectly tailored to the male biological drive to “master one’s environment.” Research does suggest that playing video games can offer some positive benefits in terms of brain function because it prompts the user to build certain skills and make decisions quickly. But, ultimately, too much screen time, as well as reacting to, and engaging with an artificial environment, is never going to anyone any favors. Rather, you get a numbed mind, and a (temporary) soother for whatever it is you’re trying to ignore. Chronic exercise is probably one thing you didn’t expect to see on this list, but it is a serious issue many people deal with. Unfortunately, people can become addicted to the high they get from working out. This is a lesson I’ve had to learn: how to appropriately balance stress and rest. Of course exercise is healthy, but be careful of crossing that line: when you start to make unhealthy decisions and push your body too far in pursuit of that next dopamine hit, that is when you know you’ve run into trouble: when you’ll do anything to get that high, no matter the consequences. Obviously, we can’t talk about this issue without mentioning social media, one of the biggest culprits here. The problem with social media is that you can’t pick and choose what comes into your orbit - you go on Facebook or Instagram with the intention of reaching out to one specific person, but then you’re bombarded by all this reactive stimulus. This problem has become even worse considering how prevalent ads are on social media apps these days.  Are you familiar with the term neuro-marketing? Basically, corporate America has essentially imprisoned us in a loop of endless desire and suffering, with no obvious escape out of this destructive cycle. And why would they want us to escape? That would mean they can’t continue making more money - which is why these corporations exist in the first place. I won’t be calling out any specific brands, but think about all the packaged foods you see every day in grocery stores, the pre-prepared food that you know is filled with bad oils and tons of sugar. It’s not like companies think their product is healthy - quite the opposite, in fact. They just don’t care. There’s a reason why Americans are so plagued by cognitive diseases. Did you know that all cognitive diseases are marked by dysfunctional glucose metabolism? That’s why Alzheimer’s and dementia are also considered to be “Type III diabetes.”  When anyone experiences cognitive decline, it’s a huge load placed on the person suffering from the diseases as well as their family members. You would think that these companies, knowing what their “food” does to human health, would be ashamed and embarrassed to produce such a product. But not in America, where profit is the #1 driving force behind everything! And hey, making (and keeping) people sick means that pharmaceutical companies can extract even more money out of sick people! On the bright side, smoking rates have decreased as wellness and healthy eating have gained more and more popularity in the states. But the bad side is, in turn, tobacco and soda and soft drink companies have switched their focus to pushing their capitalist agenda on smaller, less developed countries. Real nice! Once you become aware of the ways that corporate America tries to insidiously hack both your mind and your bank account, you can take some of your power back. Knowledge is power, and this show will open your eyes and your mind to the bigger picture, and empower you to take a personal stand against all the American companies that are trying to give you your next dopamine rush, all so you’ll buy into what they’re selling. Remember the power you hold as the consumer (or as one who doesn’t consume!). And it’s not just consuming anything tangible or physical - it’s also about being hyper-vigilant about what comes into your space and into your mind, especially since what affects the mind manifests in the body as well. Once you know how certain stimuli affect your body, you can decide what you’re going to do about it, instead of just passively reacting to it.  TIMESTAMPS: American corporations are trying to hijack our dopamine pathways to make profit [6:50]. Hacking your dopamine pathway can affect long-term healing[12:00]. Shopping is just an innocuous activity, but part of the capitalist cycle [16:38]. How corporations use neuro-marketing against you [21:27]. The difference between pleasure and happiness [25:55]. According to Dr. Sinha, FOMO actually has metabolic consequences on your health [30:24]. Marketing hype will make you purchase things you don’t even need [36:00]. “If you want to cure depression, try something you suck at and try to get better [41:00]. Nothing makes you feel better than contributing and volunteering [43:20]. Why talking while driving is more dangerous than listening to music while driving [46:50]. How to get yourself out of the domaine-trigger trap [50:20].Support this podcast at — https://redcircle.com/the-get-over-yourself-podcast/donationsAdvertising Inquiries: https://redcircle.com/brandsSee omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

“Where Are You Setting?,” Anat asks of you right now. Yes, it’s a big question and one of the most important ones you will ever ask yourself in your life. “Where Are You Setting?,” Anat asks of you right now. Yes, it’s a big question and one of the most important ones you will ever ask yourself in your life. Anat offers intensive personal transformation retreats called TrainingCampForTheSoul.com and in this episode, we find out what her approach is all about. Oh, are you a little resistant to spending 5.5 incredibly intense days, with significant investment, to do some deep work and healing? That’s okay because this episode will give you a great overview of how we stay blocked and resistant and suffering in daily life. As you may have enjoyed on my Breather show highlighting the work of Dr. Bruce Lipton, author of Biology of Belief, there is significant scientific support for the idea that we spend most of our lives operating from flawed subconscious programming that happened in childhood from ages 0-7. Anat helps people unwind this flawed programming and become more mindful, more relaxed, and happier in life, job and relationships. In this show, Anat describes the five stages of the training that she offers as “spiritual surgery,” consisting of the following: 1. Awareness: Often you will uncover more than you thought upon reflection. 2. Acceptance and Commitment: This is where you identify your flawed behavior and lifestyle patterns, like how you might continue to attract a certain typecast of insensitive, narcissistic boyfriends. This pattern could be rooted in your daddy relationship, ouch. 3. Cause and Effect: Here, you get to the root of the problem at the cellular level. Anat says you don’t even need to have a clear memory of your childhood, but that your cells remember so it’s time to stop thinking and feel more. No need for stories, just open communication and corresponding open breathing and body position. 4. Release and Replace: This can include a physical release, such as anger or crying. Then it’s time to edit the script of your life and create some new story possibilities and alternate endings! 5. Education and Integration: This can take up to 18 months, starting with conscious competence (like when you are first driving a car and have to think everything through; or like reminding yourself to become mindful and not react during a contentious conversation). Then you transform into unconscious competence, largely because you have gone to the root of the problem rather than just “pulling weeds” in your garden. Yes, pulling weeds is how Anat describes much of our education and exposure to personal growth and healing, and puts in a good recommendation for going as deep as possible into your flawed childhood programming to enable true healing at the cause. TIMESTAMPS: Approach working on your mental health as you do your physical health: you just have to consistently show up [7:20]. Why you have to commit to recovery, every single day [10:00]. How do you know when you’re ready to do the work? [15:05]. Don’t waste time “trimming weeds” [17:20]. Anat takes us through the 5 stages of healing [19:20]. “Allow the body to do what it needs to do to heal….it just knows.” [21:18]. How to create safety through your body language [25:45]. Why the first two days of the retreat are focused on moving through what has been learned through Mom & Dad [30:30]. What does it look like to be truly vulnerable? [37:15]. Dr. Lipton’s 4 ways to reprogram the subconscious mind [42:45]. “When the student is ready, the teacher appears.” [54:40].Support this podcast at — https://redcircle.com/the-get-over-yourself-podcast/donationsAdvertising Inquiries: https://redcircle.com/brandsSee omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

(Breather) Why not end 2019 with a bang and two-part wrap up show with some observations about what has worked for me in recent times and hopefully some tips and inspiration for you in a variety of areas. This show was inspired by numerous email exchanges with my childhood friend and devoted podcast listener Eddie Blau. Eddie is a busy business all-star and family man in Southern California trying his best to stay healthy and fit and delay age-related decline. We like to discuss the various topics and hot trends of the day, and try to sort through what’s hype and what’s sensible. Hence, I coughed up a disparate list of stuff that seems to be working for me to the extent that I feel noticeably more healthy and energetic in 2019 than I have in recent years. The main reason to claim success in 2019 is a leveling out crash and burn patterns that have plagued me forever. What happens is I feel great, have good daily energy and productivity, perform magnificent athletic feats and recover quickly, and generally hum along on all cylinders. Then, out of nowhere I have down periods featuring nagging muscle soreness, poor energy and motivation for workouts, and desperation afternoon naps where I feel like crap and have to leave the office to crash out for 20-40 minutes. Whatever lulls I have felt recently have righted more quickly, likely thanks to the aggregate of the 10 reasons I’m going to discuss. I cover a ton of ground with this list, so I had to break the presentation into two shows. Here are the first 5 on the list, and I’ll cover items 6-10 on the ensuing show. I’ll also cover three “needs to improve” areas so I’m not all about peaches and bubble gum. Everything is a work in progress trying to Get Over Myself and get over the figurative high jump bar with peak performance goals in all areas of life. 1. Family & relationship health: Many experts content this is your single most important criteria for a healthy, happy life. 2. Finances and mindset: Be grateful for what you have instead of FOMO, and also embrace the abundance mentality. 3. Sprinting: Modifying my sprint workouts to Dr. Craig Marker’s HIRT strategy (listen to my show on the topic.) 4. Micro-workouts: Adding in brief bursts of explosive effort throughout the day (listen to my show on this topic too!) 5. Doing my morning flexibility/mobility routine every single day: Helps me wake up and also launch all other workouts from a higher fitness/injury prevention platform.   TIMESTAMPS: How Brad kicked his consistent afternoon nap habit [9:10]. Try taking the Braverman test to identify your neurotransmitter profile and track your patterns [12:10]. Science shows that family and relationship health is the #1 predictor of your state of health and happiness [17:45]. Why Dr. Sinha says FOMO is actually a disease that has metabolic consequences [20:15]. John Gray’s perspective on relationship dynamics that changed Brad’s life [25:11]. “You only need one homerun to wipe out a lot of false starts and strikeouts” - Mark Sisson  [30:33]. Why HIRT is superior in terms of efficiency and recovery compared to HIIT [36:05]. Ammonia toxicity is a byproduct of overly stressful workouts [40:15]. The average person is inactive 21 out of 24 hours a day [44:22].Support this podcast at — https://redcircle.com/the-get-over-yourself-podcast/donationsAdvertising Inquiries: https://redcircle.com/brandsSee omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

It’s easy to talk about the benefits of a good morning routine, but actually sticking to it is another story. However, I firmly believe that anyone is capable of repeatedly following a regimented morning routine, and it really doesn’t even matter if you’re the type of person who enjoys routine or not because once you start to see results and get into the groove of things, you won’t want to start your day any other way. I happen to be the kind of person who doesn’t necessarily love routine...at all. But, I’ve worked on perfecting the structure and tasks that make up my morning for a while now, and I couldn’t be more pleased with the results. Every single morning, without fail, I do my stretching exercises and then spend some time in my chest freezer. Yes, these activities have numerous health benefits, but they go beyond the physical because it requires commitment and focus to perform a daily task before that task simply becomes a habit. Having a commitment to carrying out a set of specific tasks every morning strengthens your mind and your cognitive ability because you’ve already started your day off on the right foot. This makes it way easier to be productive and accomplish things throughout your day, and harder for you to get distracted.  The absolute worst thing you can do to start your day is looking at your phone and scrolling through your messages and social media apps. Don’t do it - ever! As we’ve talked about on the show before, doing this puts you in a reactive mindset that is hard to get out of, because you’re stuck in this place of reacting to things around you, probably getting distracted, instead of being in the ideal mental state, which is one where you’re being proactive and disciplined. For anyone who finds the aspect of sticking to a morning routine daunting, just remember that there are basically no rules. All you have to do is find tasks that you can do that put you in a proactive, efficient mode, instead of a reactive, distracted one. As I discussed in the previous episode, many great thinkers and leaders start their day by journaling and making gratitude lists, or by going for a brisk walk. Jotting your thoughts down in a notebook or going for a walk are low-stress activities that actually alleviate anxiety and make you feel better, both physically and mentally. It’s so easy to incorporate things like stretching, walking, journaling, or reading a chapter in a book that you don’t really have an excuse to slack on this one - just stick with it until it becomes a habit. And how do you do that? Through repetition and endurance. Try different things until you find what really works for you, and let me know if you too get hooked on a daily unfrozen caveman runner drill! TIMESTAMPS: Brad does these two things every single morning without fail [4:40]. How to put your mind in a proactive, not reactive state [11:50]. “My mind is telling my body what to do” - Tony Robbins [16:20]. Looking at your phone first thing in the morning interferes with your ability to prioritize tasks [18:55]. App developers design their products in order to get you addicted to them [21:20]. Listen to Seth Godin’s advice when it comes to your devices [37:30].Support this podcast at — https://redcircle.com/the-get-over-yourself-podcast/donationsAdvertising Inquiries: https://redcircle.com/brandsSee omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.