1.Hello, Roadmen, and welcome back to another A1 show

Hello, Roadmen, and welcome back to another A1 show. It's been a minute, it's been a minute, we're back again. As I said last time, I may look it up and that kind of stuff twice a week, because the one's a week, I don't know, it just feels like it's too long without chatting to all you lovely Roadmen. So I am looking at certificates we just had printed and this is a certified the authenticity. This document hereby confirms that insert name is an honorary roadman. Welcome to the club. They're going out in the post to select roadmen. They are just a little badge of honor for clients and customers, people who are exhibiting the traits. I'm gonna sit there on one of these days. I'm gonna right what a roadman is, it's kind of a, it's a gender neutral term, but it's just kind of someone that goes about their business gets their stuff done and serious about their train and and serious about, you know, listening to better emerging science over oil gossip and whispers and someone who prioritizes that pursuit of health, happiness and longevity over somebody who's, you know, less stimulated by such pursuits and there's more of a, you know, gossip column monger, obsessed with the news type of character. But yeah, I haven't quite figured out exactly what the definition is, as we'll hear from that, below up. But I will sit down and I will write and I'll definition the roadman manifesto, if you will, very soon. So I want to talk today about two topics. I'm going to talk about sleep, which I'm going to talk about first because I'm going to go and give you guys some really actionable steps on how you can prove your sleep, how you can be jet lag, some sleep supplements if you're struggling with sleep and why you will die if you aren't sleeping seven to nine hours a night. So definitely don't miss the start of that. And then I'm going to finish off the podcast and I'm going to talk about last week I announced I was going for gold and Tokyo on the tandem. And so what happens when you take a gold, it's that big. How do you break it from such a huge goal into smaller steps, manageable steps, how do we model success, how do we create mind maps, the importance of playing your day, looking at Tony Robbins success leaves clues is his quote, looking at how we use that. and a bunch of other stuff, I'm also going to announce a new resource that I have available. So it's a busy old podcast, so let's jump in. So before we do, I'd like to just give a shout to our A1 Stranding Conditioning Plan. Our A1 Stranding Conditioning Plan is our show sponsor. So for a long time, I was bouncing around gyms and personal trainers and I was trying to put together a hutch-putch of, maybe this will make me better, going through the gym, doing the same getting going through the gym, taking a bit of one personal trainer's program, a bit of another personal trainer's program. Stuff that I didn't know at the time, that strengthening conditioning programs needed to be periodized. Didn't know it. That strengthening conditioning programs, they need to be specific for cycling, specificity. We can't do the same stuff that other people can do if we're doing a squat, it needs to be adapted for cycling. Everything needs to be cycling specific. Another thing I didn't know. generic plans out of the GMR personal trainer, you're going to add bulk and we need to stay low lean responsive. For all these reasons, we put the head down through a bunch of resources. Talk to a bunch of physiologists, top strength conditioning coaches, world tour riders, world tour coaches, collaborative rare coaches and we put together a sensational strength conditioning plan. It's a complete video series demo on how to do every single exercise and it's a 12 week periodized driving condition plan where you'll get to the gym twice a week, take you 45 minutes to an hour, but it will give you the foundation for success that you need going into next season. So keeping that a show sponsor for the next few weeks just because it's so essential. Like it's stupidly cheap, it's like 49 quid or something, it's less than the price for personalized trainer. Like I should have been charged in 350 or something like that was to recommend this price when we stack that all together. But I just wanted everyone to get access to this because it's going to be the foundation upon which we're going to build a lot of our success this season. So if you stick with me on the podcast, I'm going to unlock these little secrets and we'll be going out and coming in the next few weeks. A little bit of a, as I said, the podcast listeners, you guys have a little bit more of an insight into this kind of pivot because we're going more down the biohacking direction and we're trying to, you know, serve the guys who are worth serving and guys and girls who are worth serving and giving you guys access to the information you need and you know if somebody else is looking for more of a you know a GCN type tabloid look as trying information you know this podcast won't be for them so we will alienate some people but we will hopefully strengthen the resolve of those listeners who are into their bio hacking who are into using cycling as a tool to live longer, using cycling as a tool to be healthier, using cycling as a tool to be leaner, to be happier.

2.Let's jump in. Why do we sleep

So let's jump in. Why do we sleep? That's kind of the overarching topic and I think a good place is to look at how I sleep. How much do I sleep? So I'm typically looking to sleep eight to nine hours minimum and that's broken up as a nighttime sleep and a nap. So I'll typically get in a 45 to 60 minute nap each day. And I know we've a lot of high achieving listeners whether they're high achieving in sport or they're high achieving in personal life, be a career or be it spirituality or the arts. And there's this myth, I call them the sleepless Elise, where it's it's not a myth they actually if you're to be if they're to be believed they do it and I do believe them like your Barack Obama's your Donald Trump's some of your famous CEOs and they talk about how they only sleep four hours a night, you sleep five hours a night. And I don't have any reason to disagree with them, but what I will say is you can absolutely guarantee unless they're part of one very small, nichey group, I think it's like one in a million people that can get through the necessary sleep cycles they need inside four hours annoyed to like accelerate its sleep cycles, it's a gene that you can have, but it's like one in a million rurities. So by and large, you can almost guarantee that these people on the four to five hour sleepless elite, some aspect of their life is suffering. Some, there's atrophy in some aspect of their life. So sleep, reduction in sleep or down with those Those sort of errors and results in a reduction in creativity, so their creativity is suffering. You can guarantee that inflammation is just running rampant throughout their body and their muscles, or that they're just not getting the brain regeneration they need. They might not have all those traits, but they will have some of them. It has taken us an extraordinary amount of time in humanity. If you look back at the history of humanity, it's taken us 3.6 million years for our evolutionary system to kick in and say, yes, we need eight-hour sleep. But in the last 100 years, we've managed to erode quite a portion of that. So for 3.6 million years, it took us and our body said, you know what, it needs eight-hour sleep. It's a natural amount to gravitate towards. And we've knocked 20% off that in the last 100 years, which is absolutely mental. When you think about, I'm going to dive into why some of the reasons are about just one of them. If you're sleeping five to six hours a night, your testosterone levels are the same as someone 10 years you're senior. And testosterone we know is so key to performance. Matt Walker, if anyone hasn't read it's a fascinating book on why we sleep. Matt Walker went through a study where he looked at rats and he didn't carry out the study. I'm not sure how I feel about these studies on rats, but this one's pretty cool. particularly Creole. I know I've got a study on something, a study on rats and this one was every time a rat got to sleep they devised this extraordinarily Creole contraption the men, every time they got to sleep they were woken up and the rats died in so I tree weeks of sleep deprivation. So it just shows you how toxically bad it is and the main reasons they were dying off, it was, you know, you could split them into two camps nearly. It's the cellular reorganization was just wasn't happening and it wasn't getting the body repair that it needed. So when we talk about the cellular reorganization, what I'm talking about there is whether it's humans or rats, every day we're taking in hundreds of thousands of messages and at night our body has to make sense of where to decode these, where to group them, where to put them so we can access them again. We need to see if what stuff we're going to discard, what stuff we're going to make available, and then what stuff we're going to make available and accessible. Because just because something's available doesn't mean it's accessible. That kind of example I'd like to illustrate that is if we have a dream and it's perfectly vivid at the time but then you wake up and you can't remember that dream. But the dream is stored somewhere, it's available but it's not accessible. You might see a bus a week later and on the side of the bus you'll see a message triggers the dream and now all of a sudden it's accessible again. It just hadn't foiled it away in the correct directory. So your body just hadn't prioritized it. But unless we take time at night to be completely motionless and stale and sleep essentially, we won't have time to get this cellular reorganization going on. brain just becomes this chaotic storage warehouse full of memories and information and photos and sounds and what happens then we run our storage space and we can no longer remember things so it's very important and then the second part of that body repair which I'm going to go into a abyss I'm going to go into the deeper as we go through this podcast but essentially when we sleep human growth hormone and testosterone are so crazy and they're so essential for performance and life.

3.Estimate costs of the sleep problem we have at the moment, it's 150…

Estimate costs of the sleep problem we have at the moment, it's 150 billion, that's insane. And that's like resulting from actual, you know, accidents, but also loss of productivity and stuff. But if you think about accidents like some of the most popular, can you call accidents popular? No, I don't think you can. Does a Freudian slip? Some of the most notable accidents in history. You could Now call the TV shows based on the accidents popular, so Chernobyl was largely down to sleep deprivation. Again a popular Netflix TV show, The Disaster as Tremel Island, again sleep deprivation. I'm not sure was that very the Concordia, was that sleep element to it as well? I can't remember, I do vaguely remember something about what I couldn't swear to it. It takes us three times longer to repair damage when we're awake, damage from exercise. I'm talking about when we're awake, when we're asleep. I have some stats here which are pretty amazing. Let me find them. I have some stats from the popular longevity author and speaker Ben Greenfield. He's an interesting guy. If you have a chance to listen to some of Ben stuff, he is an interesting one. So he was talking about Where on the hell is it? So here you go So your maximum bench press drops about 20 pounds after four days restricted sleep So with proper sleep tennis players see a 42% increase in hitting accuracy Sleep loss means an 11% reduction in time to exhaustion. Take a second and think about that. 11% reduction in time to exhaustion. In sport where we're looking at EPO and condemning its use, and on one hand condemning its use on moral grounds, but on other hands, sort of marveling at the medical that is science. It's given us about a 10% increase. And this is an 11% reduction in time to exhaustion off just sleep. Perceived exertion increases 17 to 19% after 30 hours of sleep deprivation. This is insane. And, you know, some of the top athletes that he mentions here is, you know, Roger Federer talking about, he needs to sleep 11 to 12 hours a day or he just doesn't feel right. Jared Shoemaker, a pro-tri athlete, then sleep accounts for half of his training. So I hope you're starting to build a picture here and just see how crucial sleep is that we just can't go without it. So I'd say if you're a serious athlete, I don't know if any of us have fallen into this grouping, but if you're looking at a weekly training volume in excess of 15 hours a week, you should be shooting for 10 to 12 hours a night of sleep. It's pretty significant. Well, it doesn't have to be a night, it can be broke up as sleep and a nap. So I want to give you guys something tangible, some tangible hacks to increase both because we're seeing more and more of that sleep quantum matters, the amount of sleep, but also sleep quality matters. So if I'm not sure if anyone got a chance we launched a program or win the morning, win the day as part of our eight week challenge, if anyone was on the eight week challenge and you haven't checked that out, it's worth checking out, but that was based around a lot of this stuff. So some of the things that you can do are, light is super important. So light regulates our saccary in rhythm, not entirely, but it plays a large role in it. So if you look at, if anyone doesn't know our saccary in rhythm, it's the natural rhythm at which we wake and sleep, but it also, it also leads to, it leads to optimum times for the uncertain things based on hormonal secretion levels. So if you think about, we'll typically start waking, as melatonin secretion stops, melatonin's that kind of sleepy hormone. Melatonin secretion stops at around 7.30 a.m. So we're most likely to have bowel movements around 8.30 p.m. Our highest alertness is at around 10 p.m. Our best coordination doesn't come in to about half too. Our fastest reaction times are tree-tority. Our greatest cardiovascular efficiency and muscle strength comes at around five o'clock. And so that's our grip strength and everything. If you're gonna do a high intensity session in the evening is the time to do it. If you're gonna do a gym session, grip strength peaks around that time as well. So your evening, if you're a climber, your grip strength is evening. Your melatonin secretion starts at about 9 p.m. and the bell movements are suppressed coming into the evening. That's again, that's a Ben Greenfield. I was checking that diagram off and it's a really interesting one. It is beyond training book. Hormonal secretion largely determines our melatonin levels and our sleep, sorry, hormonal secretion in the form of melatonin determines our sleep cycle quite a lot. So in the morning we obviously want our sleepiness to be suppressed and that sleepiness starts suppression that sleepiness suppression naturally starts happening as I was saying when that melatonin secretion stops at around 7 to 30 a.m.

4.Then how do we let our body know and reset that so like a what…

So then how do we let our body know and reset that so like a what actionable stuff can we do well think about this when the sun starts coming up that's when that sleepy hormones starts to be suppressed. So we want to expose ourselves to light, even if it's five minutes of light super early in the morning playing around but I think I'll do a full podcast on the topic or the area falls under it's called photo boil modulation and it's the exposure to near and far infrared light for a thing in the morning I've been playing around with that but you don't have to get us boyo hacky on that the company makes that's called Jew of I'm gonna do a full deep dive podcast into that real soon but what you need to do is get outside in the light straight away first thing in the morning I would say also also you want to be if possible not woken by an alarm clock it's like getting woken by a slap in the face or someone trying to bucket water over it's The spikes cord is all level straight away and it's a very unnatural way to wake. You know there's an iron clock called the Sunroiser alarm clock which gradually just gets brighter and that kind of mimics accessibly how we woke up. That's a brilliant way to do it. So that's one tip I would give for the morning ditch the alarm clock, get exposure to light in the form of the Sunroiser alarm clock or get an outside when you get up. Are we in the morning when the day focuses on a number of different things? I won't go into them all now. dark is another one we can start in. So at night we obviously want that serotonin production to work in our favor and we're looking for melatonin secretion to start. So that typically starts about nine o'clock but we can have inhibitors to that so melatonin secretion is melatonin it's kind of our sleepy hormone it's going to make us drift off into the land of the knot. But ancestrally if you think about it when the sun started going down our body knew it was time to secrease this hormone to make us sleepy but now the sun goes down outside but what happens you flick on the iPad, you flick on the phone, you flick on the TV, you've these LED lights all over the house so the secretion of our sleepy hormone doesn't happen so how do we counteract this blue light blocking glasses is the way so once the sun starts going down throw on instead of blue light blocking glasses the company I'm using the thrombons called Amberware cheap and cheerful well-worked getting. I wouldn't even say well-worked getting absolutely essential to get. You could also change out your LED light bulbs for your all-school halogen style light bulbs. They're not as energy efficient, but the frequency of light they're using is a lot more beneficial to your eyes, to your retina. And I might even do a full podcast on light bulbs because it's a super detailed topic. Blackout curtains in your bedroom as well, it was a study in Denmark, I think it was about even a sliver of noise coming into your bedroom and that has a profound impact on your mental health over a long enough period of time. Sound is another thing you can really use to hack your environment. So the idea is the app I use for it is actually called Brain FM. So we spend most of our time in the beta brainwave phase, but we can manipulate this brainwave phase or to sleep or learn stuff. So say if you want to augment and enhance your ability to learn tasks, if you manipulate your brainwave phase from the beta phase into the alpha phase, you can perform much more elaborate tasks. It's easier to learn language. It's easier to learn musical instruments. It's easier to solve particularly difficult problems. The one way or the way you know most, or I'd speak about most of how we manipulate brain phases is when we meditate. When we meditate, we move into a detailed phase. And that helps us feel very relaxed. So, brain FM is an app that manipulates your brain wave phase. So it'll change your brain wave phase up to order, depending on your task. If you're trying to learn something, it'll give you one brain fat wave phase. If you're trying to sleep, it'll give you another. But it's what athletes call in the zone. It's when they're getting into certain brain wave phases. It's what they're actually talking about there. That's really worth experimenting with. If you're someone who doesn't like sleeping with headphones in, because they hurt you, you can use something like the cozy sleep phones are pretty cool. Just getting easily lying or so in them. You don't even know whether they're. A couple of supplements that I would definitely recommend if you're traveling. The Hammer Capps are pretty cool.

5.They're Valerian Root and Melatonin. If you take them for like two,…

They're Valerian Root and Melatonin. If you take them for like two, three days, kind of my rule is if you're traveling, like so if it's a six hour time change, I'll take them for three days. If it's like a 10 hour time change, you're going to take them for five days after it. So take it for half the amount, divide the amount of errors, difference by two and then take it for that amount of days. And you don't want to take them for too long because it's, melatonin is in the hammer caps. And what's going to happen then is it's going to inhibit the production of your own natural melatonin, which you don't want to do. It's just not a good thing. They are super, super helpful if you are struggling to re- calibrate after long travel periods. But if you manage to stay away from light using your blue light blocking glasses, change them bulbs out, have the blackout curtains, using something like your brain FM and then the morning if you're waking at sunrise or avoiding the alarm clock and waking using the the sunrise alarm and getting out so shortly after. You're well on your way to seriously maximising that sleep quality. But before I move on away from sleep, I wanna talk to you about another concept and it's called free running sleep. And the idea with free running sleep is it's off the alarm clock one I just talked about there. So we sleep until we need to wake. It's the idea we sleep, we wake naturally when we're tired in the middle of the day, we tripped off to sleep again. Obviously, post industrialization, this is a lot more difficult than it was because people have to be places at certain times, but your body will calibrate and get used to waking you up at certain times. So if you have that luxury that you're self-employed and you can experiment with us for a little bit, it's definitely worked out because your body will start to calibrate and once it calibrates, You can then go full on sleep running. So if you're doing sleep running with those other hacks I'm talking about, you're absolutely golden. The last thing I would say to you as well is on sleep. Unfamiliar environment is a killer on sleep. So if you're having to sleep, if you have a choice between getting home and sleeping or sleeping in a hotel on the road, or if there's somewhere bounces around hotels a lot and you're wondering why you're so tired. you're in an unfamiliar environment, only half your brain actually goes into the deep sleep and the other half your brain stays on like a detection mode. And if you think about it, this is actually quite, it's quite smart and it's quite obvious why it happens. It's a, it's a threat detection. It's an inbuilt security system that we have because when we're sleeping in unfamiliar environments, we didn't always know, you know, what threats lay around. And so we kind of have to sleep with that expression, sleep move one eye open actually quite accurate. So it doesn't let us get into that full deep sleep with the weather, the full brain. So we don't get the cognitive and regeneration benefits when we're sleeping in unfamiliar environments. And you know, all these things came down to our, you know, our Darwinistic genetic pre-selection on the people who did sleep fully, got killed by lions or other gruesomely tragic deaths in the middle of the noise. And so we genetically pre-selected to be the half sleepers or the ones that are with us now. Minimize days away. There's my message to you on there. This podcast is meaty today. I'm really less than 25 minutes so what I'm gonna do is I'm gonna continue anyway because I think this next topic is short but it's well worth your attention for the next few minutes. Before I bounce any further I want to give a quick mentioned where other show sponsor ClickFunnels. ClickFunnels are class pieces of software using for email auto responders. We're using them for marketing funnels. It's a one-stop shop for all our runs our entire business. So it's built on us. Emails are delivered on a full functionality to segment customers based on preference, to segment based on region, segment based on purchase and habits. If you're a solo entrepreneur or entrepreneurial firm, hundred employees and you're not using this near company you're just leaving so much money on the table so go and check that out the good people like click funnels they're listeners to the show so hello everybody in Bozy Bozy Idaho and I am passing on from them with their kind regards a 14-day free trial to their software which I will pop a link in the description down below so last Last week I talked about a bell to understand the top step in Tokyo and how even saying that is as I'm gone to say that sentence, I almost have to check myself because when I go to say it, I say you know what that doesn't sound very humble, that doesn't sound very you.

6.Should maybe qualify that with all gone well, hopefully I'll get on…

You should maybe qualify that with all gone well, hopefully I'll get on the podium or equally vague language, but when we do that, we sabotage our full potential, we give ourselves an else we open to our creative mind, the possibility that, you know, if anyone's into quantum physics, I'm not massively into quantum physics, but I read occasionally on the emerging science, which is pretty recognised there on energy waves, and we put out these sort of the hard vibrations that we're leaving ourselves out, we're more likely to attract that into ourselves. But having very definite language and purpose, we remove those possibilities and the hidden goals, become much, much more likely. So how we break that down, actually, there's a good, there's a good Mark Twain quote. Where do I find that? Let me say it out of there earlier. Yeah, here we go. Mark Twain, he's a good man. He's a noble man, sorry for the little bit of hedge, shuffling if it's a, and now in the background, what I want to get this Mark Twain quote for you, because I was reading it earlier, the secret of getting ahead is getting started, the secret of getting started is breaking your complex, overwhelming tasks into small manageable tasks, and then starting on the first one. So that's exactly what I want to talk to you about now. So when you talk about standing, when I talk about standing on the very top step, I'm taking a gold medal in the Olympics in Tokyo. What does that mean? Okay, so we break it down into small steps. What has to happen to equipment, nutrition, strength and conditioning, mentality, and then each of those gets broken down. So we take equipment, so we can break that down, aerodynamics, okay, wind tunnel. How many times do we need to get to the wind tunnel? What wheels do we need to use? What horrors do we need to use? Do we have cash for those? Where are we getting funding from? You break this down into a comprehensive list of smaller steps, and then you break that down into daily to-do list. So, having one huge goal like that is just almost on doable. I wake up in a Monday morning and speaking of sleep, I didn't even sleep brilliant last night for whatever reason. Back train and cortisol levels are high. I woke up with a cracker of a headache today. And I'm trying to figure out now, how do I stand the top step in Tokyo? And we reduced, we talked about all the problems with a poor sleep. So me this morning, after a poor sleep, it's such an unmanageably big task. wouldn't know where to start would have put a look at my daily to-do list using Abkal to-do TEUX, DEUX to-do I look at my daily to-do list and I know okay today I need to research and purchase wheels for the time trial that's a very manageable step and I know if I tick that off the tomorrow I have something else and once I have all these ticked off it'll take me to my old Macaw so there's success modeling is what I like to call it so there's a different number different ways you can success model. Tony Robbins is famous for some success leaves clues. So a model a person who's already achieved success, find out what they took to get there and then work backwards from that. You don't have to figure this stuff out on your own. You know if you're gonna figure it out on your own you're just wasting time. That time of trial and error and this is where the coaching, why I think it's so beneficial. You know when I got started with cycling I had no idea what I was doing. I got started in an age when what was I early 2000 and 3 2004. The internet was there but we didn't have the same resources we have today. YouTube wasn't developed out even search engines were still fighting with Altavisa ask chees, yahoo they were Google hadn't figured out how to index pages properly like so you weren't getting good search results and I had to learn a lot this stuff by trial and error. But the result was my first four or five years I was pretty shit. I didn't know what was going on. I didn't know how to browse or try and I had no access to this information. So I spent years reading books, figuring things out, trial and stuff until I eventually found out, hold on, there's a system. Now I was looking off the stumble across this because I had some friends who had later bumped into true course of mischances and happen chance bumped into some guys who were world tour and they brought me under their wing and showed me this stuff and taught me the systems and they'll call it. But without knowing this system I could have spent years more at it. And that's what I'm saying to guys now why if you're going into the winter and you're thinking about getting coached and you're not sure it's the absolute best purchase you'll make because what you're doing is you're drawn on the collective you're drawn on a bunch of people here that I won who've all made these mistakes and and then we can guide you around them.

7.We can, you know, if you've got, if you're in the sport for a year,…

And we can, you know, if you've got, if you're in the sport for a year, if you're in the sport for two years, like you'll have the same progression all you had in six or seven years. So that's one way of doing it, success model. It's look for people who've succeeded and model what they've done to get there. Number of different ways you can do it. You can go to mentors like A1 coach and the individual coaches here, or you can get books and stuff, or another way people do, which is very difficult and something like coaching, what it does work in some areas is you imagine yourself as already at the finish line, already on the podium, you receive that gall medal, and then you vividly recall working backwards, all the steps you have to take to get there. Takes a lot of discipline. What I advise if you're trying something like that, it's even work down as an exercise. Do a mind map, and a mind map is essentially, it's a circle in the middle of a whiteboard, and you say, go metal in Tokyo. And then from there, you put out a little spoke on a wheel and you connect it to nutrition. Then you connect onto equipment, then you connect onto strength conditioner. And then I had a nutrition one, you go, okay, current ways, desired ways, how do I get there? And you break everything into sub-categories and then you further divide that into a daily to-do list. There's actually a great book by Brian Tracy called Eat the Frog, 21 days, 21 ways to stop procrastinating. that's a water reads if you're going to have that mind mapping route. And the idea of eating the frog is when we look at our daily to-do list, I'm looking across at mine now and I've tendings on my daily to-do list. Some of them are more difficult than others. What you need to do is tackle the most difficult task first. There's a couple of benefits for that. One, you're going to create this massive momentum for yourself. You've already knocked down the biggest task. And then secondly, once you've knocked down that biggest task and you've created, once you've created that momentum, it's obviously going to be easier to knock down the easier tasks. But even if you stop early, you've accomplished your main thing for the day. Your main task for the day was getting that one task done because if you kick it down the road till later, you know, stuff pops up, other things getting away of it and then you look back and you go I didn't get the main thing I needed to get done today. So eat the frog as soon as you get up early. Another great idea from that book is planning your day to night before. A couple of benefits I find with this. This links into the sleep one quite well because if you plan your day to night before you have a clear mind gone to bed so it helps you sleep. You're not taking shit that I paid up build, I email him back. you have a clear mind gone to bed. I'd also set a 60 minute blackout time frame on before you got about 60 minutes before you got about everything stops, email stop, tv stops unless you're wearing blue light blocking glasses, reading on your e-tablet stops again unless you're wearing blue light blocking glasses but any sort of stressful activity stop. But also when you plan your day tonight before back to this quantum physics idea of energy waves that you will it sounds a bit it woo-hoo, but it's actually pretty hard. It's not actually pretty hard. It's the hardest science you can imagine. You'll activate your subconscious, and it'll figure out creative solutions to these problems while you're asleep and your workflow will be way, way easier the next day when you actually start solving these problems. So like if we were success, the idea of success model, and it works in anything, how to win a bike race? Grand, we'll find out who's done it, work backwards, they have a coach, What did they eat? Who coached them? How many hours a week were they training? What bikes were they on? Leaves close. But it works in every area of life. How do I start and sell a company? There's someone's done it. How do I create a successful online marketing campaign? Someone's done it. How do I have the perfect relationship? Someone's done it. There's resources out there on everything. And people will want to help you. If you're wondering how to, once I start and sell a company, Who's done that? And come on, ask them. Because people help you. Like, you'd be surprised. I've asked so many times I've had big asks because people that I thought would never even respond. I've asked them, how did you do that? How did you come about this success? How did you build this? Why did you go that direction? People love talking about themselves.

8.Is me doing a podcast, talking to myself like a mad man in a realm

You know, this is me doing a podcast, talking to myself like a mad man in a realm. People love talking and people specifically love talking about themselves. So they will help you. So ask. Most of us just don't ask because probably It doesn't occur, it's inconvenient to go and ask someone to do something. Also we're putting ourselves out for rejection if we do ask them. But also what I think is we also sometimes we don't want the answer. There's a phenomenon, I can't remember exactly what it's called, but it's when people seriously consume information, they book after book course after course, but they actually don't take action and use any of this stuff, whether it's meditate, the course after course on transcendental meditation by books, courses, chat with mentors and they don't take action and they don't get chat on you meditate now, I'm actually reading the book on the origins of Buddhist monks and they want to know everything about it before they get started. The reason is because if they start and they fail that's uncomfortable. but also just starting and doing something new is uncomfortable and people move away from pain. People will always move away from pain or towards pleasure and this looks like pain to them so they're moving away from pain. So I would encourage you to just ask like if you understand like we talked about last week when we said a goal, we have fears, we have considerations and we have roadblocks but once we understand that these are natural parts of goal setting now when we see them we don't treat these impostors on the road as shocks. We're aware of them and we're prepared for them. So, in the exact same way, when we go to ask somebody for help, we should be aware that maybe we're rejected. Grand, ask somebody else. We should also be aware that when they do give us this advice, it's going to be uncomfortable implementing it because it's not something we want to do. Like, the advice isn't going to be, do exactly as you're dealing because you're on the right path. The advice is going to be something that worked for them that you're not currently down. So that was a meaty one. I wanted to get those two topics in because they're interlinked and because I felt like last week I gave a lot of abstract advice and didn't make it actionable. So I wanted to talk this week about how you break it down and make it actionable. I had a couple of emails during the week. People simply, I don't want to say fascinated a bit of a strong word but there's a lot of interest in the book summary and the documentaries. I'm watching the podcast some listening to so I've I did I'm going to try and put together like an Anthony recommend section of you know supplements I'm using books I'm reading movies and watching and you know there's no you know no compulsion and you guys to watch listen or read any the same stuff I do but some of you guys are finding it interesting so I'll look to put that together in the next week or so thanks for listening it's been a fun fun podcast and I will be back to you later in the week. Enjoy the roads.