In this episode, we have Dr. Shawn Baker, who is an ALL meat athlete.
From his Twitter: "Multi sport world record setting athlete, Carnivorous Anti-Hero, Antidote for a broken health-care system, Citizen science enabler"
Keep an open mind and listen to this pioneer in the nutrition world.
Today, I go over IN FULL my morning routine, how it works, and why I do what I do.
I am going over this to challenge you! Will you take the challenge??
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Transcript:
4:25 a.m.
My watch is vibrating me awake.
And side note: I use a vibrating alarm where I don’t wake anyone else in my family who does not enjoy waking up at 4:25 a.m.
My eyes open and I know I have two choices.
I can get ahead of this day like a sniper mounting a rooftop awaiting the enemy.
Or...
I can let the day get ahead of me and just be another grunt in the infantry, praying I end up somewhere promising.
Think about that for a second…
When you start the day are you reacting? Or are you acting on a plan?
My feet hit the floor.
Then I grab the two main instruments I need for my routine and that is a pair of headphones and my phone.
And a note on the phone: I sleep with my phone on Airplane mode and it remains on airplane mode till after my morning routine is complete.
No instagram. No email. No facebook. No internet. No notifications. No distractions.
My first step is to calm my brain which generally starts racing as soon as I am awake.
I do this by some sort of breathing practice. It has varied over the years, but it will either be wim hof breathing, box breathing, or something of that nature. This is also a form of unguided mediation for me.
I enjoy wim hof and box breathing because it can have a purely psychological benefit in the form of meditation, but also a physiological benefit through the breathing practice itself.
If you’d like more info on the benefits, search back in this podcast feed as I’ve done an episode on both wim hof and box breathing.
From here it's visualization.
I don’t spend a lot of time here, but typically 5 minutes of the most concentrated effort of visualizing what I want to achieve in every area and aspect of my life. I mean earnest visualization in the most realistic form my mind is capable of producing.
It’s important to note that things like affirmations or going through the motions of visualization are next to useless if you are just doing them. I truly believe that you have to have the deepest faith that you will achieve your goals and most importantly you have to feel something.
If you go through a visualization exercise and you don’t feel things like happiness, gratitude and I mean actually feel it in your entire body…you’re doing it wrong. So learn to do it right, or do something else.
This took me a long time. And has changed me in a dramatic way.
After that…
I switch to multi-tasking.
I listen to 10-20 minutes of an audiobook, at 2x speed, while performing long stretches and mobilization exercises.
People often ask how I read so many books. It’s not time. I never read or listen to a book during work hours. That’s for focused work and activity. But 10-20 minutes of a book at 2x speed in the morning coupled with doing the dishes and tidying the house at night for 30-40 minutes with another book at 2x speed puts me at listening to up to 2 hours of an audiobook every single day.
That’s how I read 9 books last month and that’s how I’ll do the same this month.
But back to my morning routine…
B/c maybe at this point you are thinking things like…
“Must be nice to do that every morning, but it’s not possible with my schedule…”
Or maybe you have some excuse for why you can’t do this.
But let’s get real for a second…
I wake up at 4:25 a.m.
And if you’ve been doing the math.
Breathing = 10-15 minutes.
Visualization = 5 minutes.
Book + Mobility = 10 minutes.
On a long day, it’s now only 4:55 a.m.
And that’s my minimum effective dose of the morning routine. So if I wake up late. A kid wakes up too early. I’m traveling. Whatever happens, I should always be able to find 25 minutes to get in the minimum.
And that’s my challenge to you. Set something up that will make you better, move you in the direction you want, and doesn’t require a huge time commitment.
Now, that’s not all I do.
Recently, I have started something new on weekdays.
You’ve probably heard the quote:
“You are the average of the five people you spend the most time with.” by Jim Rohn
Well, I think some people take that quote too literally. Because if I took that quote literally, 2 out of the 5 people I spend the most time with would be a 5-year-old and a 3-year-old. And while they are awesome, they aren’t exactly mentors.
No, I think it is more you are the average of the five people you are influenced by most.
And today with podcasts, youtube, books, etc you can pick your five very easily.
And that’s what I’ve done.
So after I finish my M.E.D. routine I move to what I call MENTOR MORNINGS.
Over 7 years ago, I had the privilege of having an amazing mentor who was an incredible real estate entrepreneur who challenged me and who set me on the business path I am currently on.
So I get the power of a good mentor.
So what I have done now, is selected 5 people I look up to in this world who also regularly publish new information in the form of a podcast or other mediums.
I picked one mentor for each area of my life that I want to improve: Business, My Faith, Family, Mindset, Health, etc.
The reason I am telling you this is because I really feel that this simple addition to my routine has paid huge dividends in my mindset.
Because my benchmarks are not my neighbors or old high school friends My benchmarks are people who are doing amazing things in this world. Impacting millions.
This small addition only takes about 10-20 minutes. So now it’s only 5:15 a.m.
What now…
Now it gets simple.
Typically, coffee and time with my wife and kids until I workout (still early). You know typical dad stuff of wrestling with my kids, making them breakfast, and all that good stuff. The small moments that I truly live for.
Also note: my kids wake up freakin’ early…
So then I train shower and am working by 7:30 a.m. to 8:00 a.m.
So there it is. My morning most days.
Now, I didn’t go through my routine here for you to copy it, or to make you think I have it all figured out…
I just wanted to share it for one reason:
To challenge you to start a better human morning. Do something. At least one thing. Commit to it for 90 days and see where you end up. Even if it’s just 10 minutes early.
Whether placebo is the real reason it all works or it all is moving you in the right direction. It doesn’t matter.
It’s making you better.
Now, go get after it!
In this episode, we have Max Shank!!
Max wants to build muscular ninjas, I want to build better humans, and there is A LOT of overlap there!! I had a great time chatting with Max and hearing his ideas on mindset, training, and recovery.
A lot of cool things going on in this episode, and it is one of the longest episodes we’ve ever have had, for good reason.
Today we have a world and american ultra marathon record holder, who is an ultra low carb athlete. So we talk about his diet, training methods and dive into entrance training.
2016 Javelina Jundred 100 Mile 13:30:28 (Course Record) 1st
2015 Desert Solstice Track Meet 100 Mile 11:40:55 (American Record)
2014 IAU 100k World Championships, Doha, Qatar 100 Km 6:48:53 6th (Team Gold)
2014 South Carolina 24 Hour Track Meet 200 Km 16:23:33 (200 Km American Track Record)
2013 Desert Solstice Track Meet 2013 12 Hour 101.7 Miles (World Record)
Today, it’s time for a little tough love. We live in a world where everyone gets a trophy, right? A lot of us are coddled and shielded from the truth…Well, today, you get an Eo3-sized portion of the truth.
Orginal article: http://www.endofthreefitness.com/thats-not-good-enough-sorry/
Today we have Ashleigh VanHouten from Paleo Magazine. We talk about nutrition, macro counting and of course ways to becoming a better human.
This was a fun conversation and we talk about a lot of different things outside of nutrition.