WEBVTT
00:00:00.880 --> 00:00:01.760
What's up guys?
00:00:01.919 --> 00:00:05.280
Welcome back to another episode of the Mind Heart Psychology podcast.
00:00:05.440 --> 00:00:29.600
Um this is gonna be another quick mini solo so um and we're primarily going to discuss uh the benefit of of space, of rest, recovery, and uh sleep, downtime, and why that's so fundamental to our health, our well-being, our mood, our relationships, our results, our success, and overall optimization as humans.
00:00:29.920 --> 00:00:38.960
Um dive right in and talk about what actually happens on a fundamental level when we rest, when we sleep.
00:00:39.359 --> 00:00:40.479
Recovery happens.
00:00:40.560 --> 00:00:41.600
That's exactly what happens.
00:00:41.679 --> 00:01:04.159
So when we're sleeping, that's when we get the most recovery in our brain, in our body, um, all of our muscle recovery, muscle repair, uh effective digestion, deep lymphatic cleansing, um, neurotransmitter balancing, everything from a neurochemical to a physiological to a biological.
00:01:04.640 --> 00:01:19.599
Um, on a biological level, we have um apoptosis, which is you know the dying off of old cells and new ones being born, birthed, is always happening, but it happens a lot more rapidly when we're sleeping, inefficiently when we're sleeping.
00:01:19.760 --> 00:01:47.519
Um, so all these things are essentially revitalizing us, literally giving us more life so that we can perform more effectively, so we can think more clearly, so we can, you know, be in uh better moods, maintain energy more efficiently and more effectively, and carry out our lives in a way that is a much higher caliber than if we do not get good rest, good sleep, good recovery.
00:01:47.680 --> 00:01:51.680
So we're gonna talk about a few different cover uh categories here, uh, not just sleep.
00:01:51.840 --> 00:01:53.599
Sleep is is one of the most important.
00:01:53.680 --> 00:01:58.480
It's easily my number one on my list as far as health, well-being, and just life.
00:01:58.640 --> 00:02:00.560
I protect my sleep with everything.
00:02:00.640 --> 00:02:05.519
Um, on average, I personally get anywhere from eight to ten hours of sleep every single night.
00:02:05.760 --> 00:02:09.840
And I rarely, rarely let things get in the way of that.
00:02:10.080 --> 00:02:12.879
Here, here and there, of course, life happens.
00:02:13.120 --> 00:02:20.560
You make some sacrifices here and there, but for the most part, um, you will not catch me having my sleep disrupted.
00:02:20.639 --> 00:02:21.680
Uh, it's just so important.
00:02:21.840 --> 00:02:22.879
I've seen that first hand.
00:02:22.960 --> 00:02:26.319
Every time I get bad sleep or don't get enough sleep, I feel it the next day.
00:02:26.400 --> 00:02:33.039
I notice a significant decrease in my energy, my focus, my mood, my results, like everything is is lower.
00:02:33.280 --> 00:02:37.039
So sleep, sleep, sleep, number one, hands down.
00:02:37.199 --> 00:02:37.520
Okay.
00:02:37.759 --> 00:02:40.960
The next we're going to talk about though is downtime.
00:02:41.199 --> 00:02:44.960
So this is time when we're essentially just allowing ourselves to be.
00:02:45.120 --> 00:02:46.240
This is not sleep.
00:02:46.400 --> 00:02:53.439
Um, for me, this usually happens uh in the evenings in the week, you know, after usually 5 or 6 p.m.
00:02:53.599 --> 00:02:54.400
and before bed.
00:02:54.560 --> 00:03:15.039
And in that time frame, those you know, three, four hours or so, I'm relaxing, I'm recovering, I'm connecting with my partner, uh, watching shows, catching up with family, really put my business phone away and the business tasks and items away, and I let go of those for the day for the most part, uh, do my best to.
00:03:15.199 --> 00:03:32.879
And I really just focus on other things, you know, recreational type of things and leisure things, and um, you know, just fun, kind of more, you know, uh fun and adventure type things, you know, that are just not as not stressful, not work-related, not business related.
00:03:33.120 --> 00:03:46.960
Um, and I think that that is huge, you know, that really adds up to long-term success uh for me in my perspective and my experience, because it allows me to come back the next day with a full charge the next morning.
00:03:47.039 --> 00:03:56.719
But I I've I've noticed in the past where I don't do this effectively, I'll drag out my my evening work stuff into you know 7, 8, 9, 10 p.m.
00:03:56.879 --> 00:04:04.719
And then I go to sleep with it on my mind, and I'm stressed, and I, you know, it it's severely detrimental to all other areas of my life.
00:04:04.800 --> 00:04:14.800
But this this effective compartmentalization is extremely useful for me, and it's increased my quality of life, the enjoyment of life, and also my results with business as well.
00:04:15.280 --> 00:04:18.480
Um, so that's gonna be a close second.
00:04:18.639 --> 00:04:27.920
Um, I would say number three, a really great area to look at that I don't think a lot of people think about or talk about is actually scheduling and penciling in fun.
00:04:28.079 --> 00:04:39.600
You know, that's something that in today's world, it's really easy to just, you know, stay business focused or making money or you know, productivity this, biohacking that, optimization that.
00:04:40.079 --> 00:04:47.439
But fun is very, very essential to the overall optimization, well-being, and productivity of our lives.
00:04:47.600 --> 00:04:52.240
It's it's something we actually deeply need and crave on a fundamental level.
00:04:52.480 --> 00:04:59.600
Um, you know, when you feel you're taking life too seriously, um it's a great idea to go and get some fun, whatever that is to you.
00:04:59.680 --> 00:05:16.160
You know, for me, that could be going and playing some basketball, going to play some games, um, watching some comedy, um, going on an adventure, going on a road trip, going to some nature, um, you know, just a few uh examples there for me, but everyone's definition of fun is different.
00:05:16.240 --> 00:05:20.480
Um, whatever works for you, whatever, you know, is genuinely fun for you.
00:05:20.639 --> 00:05:28.800
You know, be intentional about scheduling that one to two to even three times per week, I would say, for at least, you know, 30 to 60 minutes or more.
00:05:29.680 --> 00:05:37.519
Um continuing on with kind of you know the downtime, rest, recovery, leisure concept.
00:05:37.759 --> 00:05:47.519
Um the the time and space that we give our body from eating, actually and digesting is also another category that not a lot of people talk about.
00:05:47.759 --> 00:05:55.040
But on average, we actually want somewhere between 14 to 16 or even 20 hours per day fasted.
00:05:55.120 --> 00:06:09.680
Um, and that will give our body a lot of recovery that is not normally discussed, not the same type of recovery that we get when we're sleeping, different types of recovery that we can only get when we fast for a certain amount of time.
00:06:09.839 --> 00:06:16.560
Um, you know, we see things like brain-derived neurotrophic factor released after about 14 to 16 hours of fasting.
00:06:16.639 --> 00:06:21.600
Uh, we see cellular regeneration increase and improve after about a similar time.
00:06:21.759 --> 00:06:31.920
There's usually that 14 to 16 hour window for most people of fasting, where we start to see a lot of benefits, a lot of recovery that we don't really see in many other uh instances.
00:06:32.079 --> 00:06:36.720
So kind of being intentional about your food timing can really help with this as well.
00:06:37.040 --> 00:06:40.879
Um and uh honestly, it'll make life a lot easier for you too.
00:06:40.959 --> 00:06:48.160
You know, if you know exactly what time you're eating and what you're eating, you like it saves so much time, so much energy, so much money, like efficiency.
00:06:48.240 --> 00:06:50.959
It's just it's a great idea if you're not doing it.
00:06:51.199 --> 00:06:54.959
Um, the last big one we're going to talk about today.
00:06:55.199 --> 00:07:19.600
Um, I would say, you know, planning uh at least a couple or a few trips per year, you know, we all need that kind of opportunity to really step away from our environment sometimes, uh, our home, our um our repeatable relationships and places that we see on a daily and weekly basis.
00:07:19.839 --> 00:07:26.160
It allows us to gain an entirely new, fresh perspective on our life.
00:07:26.399 --> 00:07:38.319
And we come back also feeling extremely rejuvenated and oftentimes with a lot of clarity around you know, priorities, what's important to us, what's not, what direction we're going.
00:07:38.720 --> 00:07:45.759
Things that we may have been struggling with before completely can disappear when we change our environment, go somewhere for a week or two.
00:07:45.920 --> 00:08:00.079
So, you know, planning and scheduling a trip, a vacation for anywhere from one to two weeks to even more, depending on your life and your situation, can be extremely beneficial for overall well-being optimization and recovery.
00:08:00.240 --> 00:08:02.800
So um remember to take that downtime, guys.
00:08:02.879 --> 00:08:07.279
Uh, schedule it into that's that with all of these things, schedule it, like put it in your calendar.
00:08:07.439 --> 00:08:08.000
10 p.m.
00:08:08.160 --> 00:08:10.079
is bedtime, put it in your calendar.
00:08:10.319 --> 00:08:11.360
Uh 1 p.m.
00:08:11.519 --> 00:08:15.040
I'm breaking my fast, like 4 p.m., I'm eating my next meal.
00:08:15.120 --> 00:08:18.160
Uh August 15th, I'm going on a two-week trip.
00:08:18.399 --> 00:08:24.319
From what I found, and a lot of other experts, uh, Tony Robbins, I remember hearing this from him once.
00:08:24.480 --> 00:08:32.559
You know, there's a much lower likelihood that we're actually going to do something if we don't have it in our calendar, if it's not written down.
00:08:32.639 --> 00:08:34.799
There's there's a low level of commitment.
00:08:35.120 --> 00:08:43.120
But for me, if something's in my calendar, if something's in my my journal on my to-do list, I get that shit done like every single time I do.
00:08:43.279 --> 00:08:44.159
I make sure of it.
00:08:44.320 --> 00:08:48.559
So um, I think it will increase the chances of this stuff actually landing and happening for you guys.
00:08:48.639 --> 00:09:00.480
And it might take you know a couple few weeks or even a couple few months to see the results, but you'll see some extreme benefit to your health, your well-being, your balance in your life and in your relationships and in all categories.
00:09:00.720 --> 00:09:03.200
So um wishing you guys well.
00:09:03.279 --> 00:09:12.320
Uh, try these items on um and see where you can improve your life uh just with these uh five or six recovery optimization tools, guys.
00:09:12.480 --> 00:09:14.080
All right, we'll see you guys in the next one.
00:09:14.240 --> 00:09:16.320
Sending you guys lots of love, peace.
00:00:00.880 --> 00:00:01.760
What's up guys?
00:00:01.919 --> 00:00:05.280
Welcome back to another episode of the Mind Heart Psychology podcast.
00:00:05.440 --> 00:00:29.600
Um this is gonna be another quick mini solo so um and we're primarily going to discuss uh the benefit of of space, of rest, recovery, and uh sleep, downtime, and why that's so fundamental to our health, our well-being, our mood, our relationships, our results, our success, and overall optimization as humans.
00:00:29.920 --> 00:00:38.960
Um dive right in and talk about what actually happens on a fundamental level when we rest, when we sleep.
00:00:39.359 --> 00:00:40.479
Recovery happens.
00:00:40.560 --> 00:00:41.600
That's exactly what happens.
00:00:41.679 --> 00:01:04.159
So when we're sleeping, that's when we get the most recovery in our brain, in our body, um, all of our muscle recovery, muscle repair, uh effective digestion, deep lymphatic cleansing, um, neurotransmitter balancing, everything from a neurochemical to a physiological to a biological.
00:01:04.640 --> 00:01:19.599
Um, on a biological level, we have um apoptosis, which is you know the dying off of old cells and new ones being born, birthed, is always happening, but it happens a lot more rapidly when we're sleeping, inefficiently when we're sleeping.
00:01:19.760 --> 00:01:47.519
Um, so all these things are essentially revitalizing us, literally giving us more life so that we can perform more effectively, so we can think more clearly, so we can, you know, be in uh better moods, maintain energy more efficiently and more effectively, and carry out our lives in a way that is a much higher caliber than if we do not get good rest, good sleep, good recovery.
00:01:47.680 --> 00:01:51.680
So we're gonna talk about a few different cover uh categories here, uh, not just sleep.
00:01:51.840 --> 00:01:53.599
Sleep is is one of the most important.
00:01:53.680 --> 00:01:58.480
It's easily my number one on my list as far as health, well-being, and just life.
00:01:58.640 --> 00:02:00.560
I protect my sleep with everything.
00:02:00.640 --> 00:02:05.519
Um, on average, I personally get anywhere from eight to ten hours of sleep every single night.
00:02:05.760 --> 00:02:09.840
And I rarely, rarely let things get in the way of that.
00:02:10.080 --> 00:02:12.879
Here, here and there, of course, life happens.
00:02:13.120 --> 00:02:20.560
You make some sacrifices here and there, but for the most part, um, you will not catch me having my sleep disrupted.
00:02:20.639 --> 00:02:21.680
Uh, it's just so important.
00:02:21.840 --> 00:02:22.879
I've seen that first hand.
00:02:22.960 --> 00:02:26.319
Every time I get bad sleep or don't get enough sleep, I feel it the next day.
00:02:26.400 --> 00:02:33.039
I notice a significant decrease in my energy, my focus, my mood, my results, like everything is is lower.
00:02:33.280 --> 00:02:37.039
So sleep, sleep, sleep, number one, hands down.
00:02:37.199 --> 00:02:37.520
Okay.
00:02:37.759 --> 00:02:40.960
The next we're going to talk about though is downtime.
00:02:41.199 --> 00:02:44.960
So this is time when we're essentially just allowing ourselves to be.
00:02:45.120 --> 00:02:46.240
This is not sleep.
00:02:46.400 --> 00:02:53.439
Um, for me, this usually happens uh in the evenings in the week, you know, after usually 5 or 6 p.m.
00:02:53.599 --> 00:02:54.400
and before bed.
00:02:54.560 --> 00:03:15.039
And in that time frame, those you know, three, four hours or so, I'm relaxing, I'm recovering, I'm connecting with my partner, uh, watching shows, catching up with family, really put my business phone away and the business tasks and items away, and I let go of those for the day for the most part, uh, do my best to.
00:03:15.199 --> 00:03:32.879
And I really just focus on other things, you know, recreational type of things and leisure things, and um, you know, just fun, kind of more, you know, uh fun and adventure type things, you know, that are just not as not stressful, not work-related, not business related.
00:03:33.120 --> 00:03:46.960
Um, and I think that that is huge, you know, that really adds up to long-term success uh for me in my perspective and my experience, because it allows me to come back the next day with a full charge the next morning.
00:03:47.039 --> 00:03:56.719
But I I've I've noticed in the past where I don't do this effectively, I'll drag out my my evening work stuff into you know 7, 8, 9, 10 p.m.
00:03:56.879 --> 00:04:04.719
And then I go to sleep with it on my mind, and I'm stressed, and I, you know, it it's severely detrimental to all other areas of my life.
00:04:04.800 --> 00:04:14.800
But this this effective compartmentalization is extremely useful for me, and it's increased my quality of life, the enjoyment of life, and also my results with business as well.
00:04:15.280 --> 00:04:18.480
Um, so that's gonna be a close second.
00:04:18.639 --> 00:04:27.920
Um, I would say number three, a really great area to look at that I don't think a lot of people think about or talk about is actually scheduling and penciling in fun.
00:04:28.079 --> 00:04:39.600
You know, that's something that in today's world, it's really easy to just, you know, stay business focused or making money or you know, productivity this, biohacking that, optimization that.
00:04:40.079 --> 00:04:47.439
But fun is very, very essential to the overall optimization, well-being, and productivity of our lives.
00:04:47.600 --> 00:04:52.240
It's it's something we actually deeply need and crave on a fundamental level.
00:04:52.480 --> 00:04:59.600
Um, you know, when you feel you're taking life too seriously, um it's a great idea to go and get some fun, whatever that is to you.
00:04:59.680 --> 00:05:16.160
You know, for me, that could be going and playing some basketball, going to play some games, um, watching some comedy, um, going on an adventure, going on a road trip, going to some nature, um, you know, just a few uh examples there for me, but everyone's definition of fun is different.
00:05:16.240 --> 00:05:20.480
Um, whatever works for you, whatever, you know, is genuinely fun for you.
00:05:20.639 --> 00:05:28.800
You know, be intentional about scheduling that one to two to even three times per week, I would say, for at least, you know, 30 to 60 minutes or more.
00:05:29.680 --> 00:05:37.519
Um continuing on with kind of you know the downtime, rest, recovery, leisure concept.
00:05:37.759 --> 00:05:47.519
Um the the time and space that we give our body from eating, actually and digesting is also another category that not a lot of people talk about.
00:05:47.759 --> 00:05:55.040
But on average, we actually want somewhere between 14 to 16 or even 20 hours per day fasted.
00:05:55.120 --> 00:06:09.680
Um, and that will give our body a lot of recovery that is not normally discussed, not the same type of recovery that we get when we're sleeping, different types of recovery that we can only get when we fast for a certain amount of time.
00:06:09.839 --> 00:06:16.560
Um, you know, we see things like brain-derived neurotrophic factor released after about 14 to 16 hours of fasting.
00:06:16.639 --> 00:06:21.600
Uh, we see cellular regeneration increase and improve after about a similar time.
00:06:21.759 --> 00:06:31.920
There's usually that 14 to 16 hour window for most people of fasting, where we start to see a lot of benefits, a lot of recovery that we don't really see in many other uh instances.
00:06:32.079 --> 00:06:36.720
So kind of being intentional about your food timing can really help with this as well.
00:06:37.040 --> 00:06:40.879
Um and uh honestly, it'll make life a lot easier for you too.
00:06:40.959 --> 00:06:48.160
You know, if you know exactly what time you're eating and what you're eating, you like it saves so much time, so much energy, so much money, like efficiency.
00:06:48.240 --> 00:06:50.959
It's just it's a great idea if you're not doing it.
00:06:51.199 --> 00:06:54.959
Um, the last big one we're going to talk about today.
00:06:55.199 --> 00:07:19.600
Um, I would say, you know, planning uh at least a couple or a few trips per year, you know, we all need that kind of opportunity to really step away from our environment sometimes, uh, our home, our um our repeatable relationships and places that we see on a daily and weekly basis.
00:07:19.839 --> 00:07:26.160
It allows us to gain an entirely new, fresh perspective on our life.
00:07:26.399 --> 00:07:38.319
And we come back also feeling extremely rejuvenated and oftentimes with a lot of clarity around you know, priorities, what's important to us, what's not, what direction we're going.
00:07:38.720 --> 00:07:45.759
Things that we may have been struggling with before completely can disappear when we change our environment, go somewhere for a week or two.
00:07:45.920 --> 00:08:00.079
So, you know, planning and scheduling a trip, a vacation for anywhere from one to two weeks to even more, depending on your life and your situation, can be extremely beneficial for overall well-being optimization and recovery.
00:08:00.240 --> 00:08:02.800
So um remember to take that downtime, guys.
00:08:02.879 --> 00:08:07.279
Uh, schedule it into that's that with all of these things, schedule it, like put it in your calendar.
00:08:07.439 --> 00:08:08.000
10 p.m.
00:08:08.160 --> 00:08:10.079
is bedtime, put it in your calendar.
00:08:10.319 --> 00:08:11.360
Uh 1 p.m.
00:08:11.519 --> 00:08:15.040
I'm breaking my fast, like 4 p.m., I'm eating my next meal.
00:08:15.120 --> 00:08:18.160
Uh August 15th, I'm going on a two-week trip.
00:08:18.399 --> 00:08:24.319
From what I found, and a lot of other experts, uh, Tony Robbins, I remember hearing this from him once.
00:08:24.480 --> 00:08:32.559
You know, there's a much lower likelihood that we're actually going to do something if we don't have it in our calendar, if it's not written down.
00:08:32.639 --> 00:08:34.799
There's there's a low level of commitment.
00:08:35.120 --> 00:08:43.120
But for me, if something's in my calendar, if something's in my my journal on my to-do list, I get that shit done like every single time I do.
00:08:43.279 --> 00:08:44.159
I make sure of it.
00:08:44.320 --> 00:08:48.559
So um, I think it will increase the chances of this stuff actually landing and happening for you guys.
00:08:48.639 --> 00:09:00.480
And it might take you know a couple few weeks or even a couple few months to see the results, but you'll see some extreme benefit to your health, your well-being, your balance in your life and in your relationships and in all categories.
00:09:00.720 --> 00:09:03.200
So um wishing you guys well.
00:09:03.279 --> 00:09:12.320
Uh, try these items on um and see where you can improve your life uh just with these uh five or six recovery optimization tools, guys.
00:09:12.480 --> 00:09:14.080
All right, we'll see you guys in the next one.
00:09:14.240 --> 00:09:16.320
Sending you guys lots of love, peace.
