03/06/19 E79 Mind Hacking with Gratitude

What does gratitude have to do with a keto lifestyle? Well, if you're looking to live a meaningful life in both physical AND mental aspects, then...everything! The guys lead a mind-hacking discussion today on the benefits of gratitude, and give a few practical steps you can start practicing today to live a more grateful life.

Keep your learning eyes open!

Of gratitude and grandkids: Eric's experience.

Turning gratitude from a feeling into an action.

What is an appreciation run?

Anger has a half-life!

Is it possible to feel gratitude and UNhappiness at the same time?

A driving force more powerful than fear or pressure.

Micro vs macro views in life.

And, how to play Thankful Tennis.

You know what's coming up in just a few weeks? Another round of fasted state! Go to biofitcoaching.com/fast to reserve your spot in this 3-day fasting workshop!

If you want to enhance your cellular health (who doesn't right?), start stacking! Go to bioStak.com and get on it!

And as always, if you have any questions on this episode (or any questions in general) don’t hesitate to reach out to us at bioteam@biofitcoaching.com, or submit a question on www.lifeinketosispodcast.com

And if you’re interested in starting your own journey, you can find out more information at biofitcoaching.com or on Instagram @biofit_coaching


Chad: 00:00 This stuff does not come naturally. As we know and you and I have talked about over and over again with all of these mindset principles is that they are simple but they're not easy, right? There's simple in the fact that you know that you want more gratitude in your life because it feels good. That's simple, but it's not necessarily easy to know how to get there. A Journey begins in a single step or in my case, one less piece of bread.

Chad: 00:35 My name is Chad and I'm a seeker. I have sought out an expert in the field of nutrition and fitness who I hoped would help me feel better. They call him the biohacker, but I call him Eric. I hope you'll join me in a path that leads you and I to optimal fitness, the body and the mind as we live our life in ketosis. This is the life in Ketosis podcast, uh, biohackers guide to optimal body performance.

Chad: 01:08 Hello everyone. My name is Chad and this is my quest to achieving the healthy state of being with a man that can get me there. My mentor and cohost, he is the science to my regular guy, the extreme testing to my, I'll take your word for it, the biohacker himself, Mr Eric bischof. Somewhere along this journey of ours, I realized that feeling better is really one part physical and one part mental and both are needed to achieve the optimal state of being what I call keto happiness or ketosiness. And today, Eric, I'm thankful that we are talking about gratitude. How are you today? Hey, doing pretty good. It's great to talk to you. I'm thankful to be on this podcast. Uh, I, I'm really stressing the subject here. How are you, he couldn't tell, right? Yeah. Well it's actually a good subject actually.

Chad: 01:59 It's a very necessary subject for me especially. Yeah. Yeah. I'm for all of us. All of us. Absolutely. All of us. This is a, and I'm going to talk a little bit about this, but this is a practice, um, that you can never go wrong with. And, um, before we dive in, I just want to say something really quick, uh, approaching this topic is, you know, this is, I feel like gratitude is one of those topics. It's that some people might start listening to this episode and just push, stop and just say, I know about gratitude. I, you know, whatever I practice it or I'm thankful or I would encourage you just to hang on and see if you can find something new. And, um, and really, as I, as I, as I dive into this topic, we're going to talk about the idea of practice rather than knowing and understanding. I'm not a huge fan of, of knowing and understanding. I'm a huge fan of practice and just like sport, just like, uh, any game, whatever it is, we practice. And you can never stop learning, right? If you, I think if you ask any professional athlete, they would let you know. I mean, there's always something new to learn about the game. You just have to have your learning eyes on and, and then practice it. And so that's really my upfront challenge to everybody is to not turn your brains off, to not turn this episode off, but really look for something that you hadn't heard before. Something that strikes you different. You're even in a different phase of life possibly than the last time you heard somebody talk about gratitude or whatever. And so just stick with us and, uh, we're going to, I promise there's going to be some great stuff in here.

Chad: 03:43 I'm also going to end with, um, a few ways that you can implement the practice of gratitude in your life and you've probably have not heard of most of them. And so that's a little teaser and a, and we're going to dive right in. Does that sound good? Sounds good to me. Cool. Before we dive in, I want to talk about last episode. Last week we talked about fasted state and we gave everybody a little bit of teaser and told them there was a fasted state session coming up. But uh, we didn't quite yet know the dates. Um, Eric, when's your birthday? April 16th. April 16th. So we're going to be, we're going to be kicking off fasted state on Eric's birthday and uh, it's going to go April 16th through the 19th. So you can go to biofitcoaching.com/fast and it's f a s t as in Tom, and you can register for this next session of fasted state. It's a guided fasting experience. So basically what happens is we all fast for three days, Eric and I do a kickoff party where it live, where we answer all of your questions. Um, and then every day of the fast we do a live discussion on online and you can ask questions, we can give each other encouragement. And it's just a, it's just a fantastic experience. Um, so the feedback we get from this experience is probably some of the most, some of the best feedback to hear. We don't you think Eric?

Eric: 05:13 Yes, for sure. You know, in fact, I do not like birthdays, but I'm actually excited about this birthday. I hate birthdays. I really, and I'm like, this'll be fun. There's, it gives me something to look forward to, to kick off. On my birthday actually because I, everybody knows I love a tough the cheese self eating basically yourselves. And so I, I love fasting. So this would be, this would be great, be great for my birthday, it will be good.

Chad: 05:43 So we need to even the good, even better, even better than fasting is fasting with a good group of people dedicated to it. Right? Uh, and, and that's, that's really what this is also, not only will we be together throughout the fast, we send you a, I believe it's five days of preparation for the fast. So this includes getting your, your mental state, right. Uh, getting everything into the house that you need as far as supplements go, um, preemptively answering any questions that or, or the most common questions that come up for people. And, uh, it's just a full package. We really would love you to join us for this fasted state. Again, the dates are April 16th through the 19th, and that website again is bio fit coaching.com/fast.

Eric: 06:35 You know, even some of them, the clients I have, they're going to, they're jumping on board because, you know, they've done fast named before and they're really excited about implementing this fast in, into their training, um, uh, program. And cause we've, I always, I always teach and coach that the more fat adapted you become and utilizing fatty acids as your energy source for ATP production and training and, and, and performance, it just training white during this three day fat is just a big boost to becoming more fat adapted for their, for that training and those workouts and everything else that you're trying to do. So it's exciting. We, we, we have, we have a group coming on board because they just want to, they want to train during this fast. So it's exciting to see him. Uh, yes. Uh, make some new steps forward basically.

Chad: 07:30 Yeah. This is, uh, this is probably one of my favorite things we do, especially because we get to interact with people, uh, so intensely for those couple of days. Yes. And that's really what you and I are looking for ways to interact with more people. So, um, cool. So let's dive in. So I've got a couple of questions for here. Yes. Um, talk to me a little bit about, tell me some of the things that in your life right now that you are thankful for.

Eric: 07:57 I can always say my health, my family, those are the usual, you know, everybody says that. Um, but it, it just kind of the go to that, you know, you should be thankful for your house that you have and, and, and grateful for your family and your friendships and things like that. And sometimes, you know, I, I say the words, but am I actually really, you know, thinking about that and is it it just words or is it real that it, that I really feel that grateful for it. And, and it's strange that you, this, this, uh, topic came up this week because it, it just fell into place for me because during this last week, there's things that just kind of a, was a catalyst for me and in rethinking about life and purpose and, and being grateful for sayings. And I had a client back, he see, he was on a vacation with his family for a week, a ski trip, just family, his, his, his kids, his wife, and he had brothers and other relatives there. And he said, and one of his, uh, uh, communications to me, he said, you know, I told my wife to just kick me in the head or knock me in the head next time I take all this for granted, you know, and not appreciating my family and in the health. And he had great, you know, eight days of skiing and, and he was just so appreciative as of his family. And then, you know, I have somebody in Texas, she's going through, you know, the great relationship, new, a new life for her. And I see how grateful she is for everything that's going so good in her life and all these, I'm just getting taught by, by so many people. And I'm out here in Los Angeles now, um, because my, my wife's 21 year old daughter had to go in for some heart issues and, and procedures yesterday. So we, we raced out here to be with her and here we are when we talked about it all the way, 10 hour drive about the things about how sometimes ungrateful we are and we take things for granted with our family and our kids and not spending time and, and, and um, doing the things that we should be doing and worrying about everything else. So, so he just thought a lot of wake up calls. I babysat my, my three grandsons for the weekend and, and you know, my three grandsons right. And I was kind of like, ah, you know, it's going to really take a lot of my time and effort. And it was amazing. I took him to the movie, I took him to the arcade, I, I took him to Mcdonald's and I'll add a lot of different stuff and I, I just really said, you know what, I, you know, really grateful that I am, they call me Papa and I have 14 grandkids and here I am spending really good, good quality time with my grandkids. And, and not just trying to go entertain them to keep them busy, but just actually really enjoying it. So I had a lot of wake up calls just last week on being grateful so. But anyway, those are kind of things. He just fell out. It just all fell into place this week on me.

Chad: 11:09 No, I love that. I love all of those. I mean that's, so I love that you brought up this idea of we have these life events or these may be kind of times where the clouds kind of break and we noticed, we noticed what we have and we're filled with gratitude and um, those are great and those are fantastic. We want to experience those at net throughout our lives. But I would, I would say probably most people, and you might agree with this, most people would love to feel that on a regular basis or, or recognize those, those things on a, on a regular basis. And I know for me I would, and this is, this is the difference is I was talking about as we begin the difference between an event and practice and um, the, the practice is what allows us to feel this more often.

Chad: 12:00 And the other thing is that these events are usually big and far in between. And um, there's every day things that can fulfill us and bring us happiness just as much. Um, if we're, if we're willing to dive in and practice them. Re, uh, you know, just as much as these, as these large, as these large events. And so, um, that's what I'm going to talk does my practices or my, or my ideas for practice are what's going to bring those feelings of those big events that you're talking about into our daily life if we're willing to put in the time in the work. This stuff does not come naturally. As we know. And you and I have talked about over and over again with all of these mindset principles is that they are simple, but they're not easy, right? You, they're simple in the fact that you know that you want more gratitude in your life because it feels good. That's simple, but it's not necessarily easy to know how to get there. And so, um, so that's what we're going to, that's what we're going to dive into. So let me ask you this. As you think about those things, even in those big events, how do you, if you do, how do you consciously try to express that gratitude outwardly?

Eric: 13:20 Um, I guess, uh, I guess through my actions somehow, either verbally or something that I do to, to show that gratitude or appreciation. Um, I think, um, you know, in, in, in just actually talking or communicating with somebody. Um, I, my, in my ideas, I would seem to show more gratitude when I in expression Grad too, when I show interest and others, I'm actually making an effort to show interest in and however I do that. Okay. Doing something with them or complimenting them or expressing an interest in what they're doing their life and asking questions. So some of the things I think I do, you know, to, to be a part of someone else's life and not always about my life. Okay. Yeah, yeah, absolutely. Telling them things or expressing things to where they give me something on feedback to, to lift me up. I need to be more aware of what I can do to lift them up.

Chad: 14:25 Right at what I hear you saying is it's, it's when you notice you're expressing gratitude, when you notice that focus shifting from yourself to other people. There's exactly. And uh, and I think that's a fantastic place to start as we start talking about practicing. If we can daily, intentionally shift that focus, um, from ourselves. And I'm not saying we shouldn't take care of ourselves. Don't, don't hear what I'm not saying. I'm not saying, you know, don't focus on yourself, self sacrifice, all of that kind of stuff. That's not true. If this podcast and you know, the Keto lifestyle and, and, and exercise and stuff that we talk about on this podcast as well has shown you anything is that there are times and it is important to focus on yourself, but the healthy physical state can then allow you to focus on other people and, and let that be an expression of gratitude. And, and I love that. Um, the other thing that I want to impress upon people is that, uh, it's great to feel gratitude, um, but when gratitude turns from a feeling into an action is that much more fulfilling. It's that much deeper, right? So what I'm saying is we feel all these feelings, like maybe your client, you were talking about the went on the vacation. Um, we don't know how, what he then was driven to do by that feeling. Maybe he did a lot of, a lot of great things, but just feeling that is great, but then saying, okay, what am I going to do about this? How am I going to express this? Or how am I going to pay this forward to others? That's when the gratitude really cements in and it's, it's like whole new level. So I want people to think about that is how, what is the feeling of gratitude driving to meet me to do what does that action?

Chad: 16:25 So here's an exercise people can practice through w either while they're listening to this podcast or take a few minutes afterwards, but basically make a list with two columns. K The one column would be things I'm thankful for. And the other column would be, what am I willing to do about it? Or how am I going to express that gratitude? And what that does is it takes that feeling and turns it into action. Hmm. And, um, and just allows us to sit deeper into that gratitude. So, uh, I'd love to, I love people to participate in that and a, and just kind of see what that does for you. Is it as it shifts from a, just a feeling of, wow, I feel really grateful for this too. I feel grateful for this. And so now I'm going to do this. I'm going to talk to this person, say this to this person. Uh, go out and do this action, help this cause, whatever that is.

Eric: 17:21 But you know, it's interesting you said that, cause I, you know, you know, I did those appreciation rent that I talk about in the past. Then I always do. You know, I run that I actually, the whole time I express all the things that I'm grateful for, thankful for and appreciate. And that way I just focused on that the whole time, the whole run. And then now you eve actually expand that to where instead of just just saying all the thankful things, now I'm going to have to add how I can express it now, the expression of it. So during, you know, I, I do those runs, I really do, but now it's been missing something. And so maybe now I just figured out what I'm missing in that. So I concentrate, trade on the expression of, of what I can do about it.

Chad: 18:10 Yeah. I'll give you a quick example of where this shows up for me quite a bit, at least recently, as, as soon as I kind of realized that this practice could be taken even further. Was that my family and I, we love the outdoors. We loved, I mean, when it's warm, the weather, well even when it's cold, we're skiing. But you know, we just love to be outside. We love to be in the mountains and uh, and we just have like an immense feeling of gratitude for any opportunity we get to be outside and do something active in the outdoors. So, and I know Eric, you kind of have the, a similar feeling as you've, you know, even recently taken, you know, solo trips into the mountains and that kind of stuff to just kind of clear your head and, and, you know, catch up with yourself and that kind of stuff, which is really, really cool. So as I started to realize that this practice, I needed to take this practice deeper in it from feeling into action, I, I started to think, well, how can I express outwardly this gratitude I have for my love of the outdoors and what it does for me, the, the sanity that it brings, the, the serenity that it brings. And, and that drove me to start looking for opportunities to do things like trail maintenance, uh, on a volunteer basis or, um, you know, whenever we go out now we, we take a good hour. So if we're in an area that's, that has, sees a lot of traffic, then we will go out and we will take an hour or so to pick up garbage, oh wow. Or improve, improve something. Right. And give, hopefully give back to the thing that we are so thankful for. So we're, I mean, it's still in the beginning stages. This has been a year or so that we've really started to adopt this. And so we're still finding new ways to give back to that. But, um, but it's, it's been, it, it has, it has multiplied that feeling of gratitude for me as I've taken an active part in expressing that, um, both to, you know, back to nature and to the, uh, to the other people who enjoy it as much as I do involving your kids. Right, right, right. I mean, that's, that's pretty great teachable moments there. Yeah. Awesome. Yeah, I was really excited to jump into this topic because for me, gratitude is the defining practice. For me, if I am not, if things just aren't jiving for me for whatever reason, if, um, if I'm having a difficult time in life in that, in that particular moment, or I'm, I'm an upset with somebody that I love or I had a terrible interaction with a stranger or something like that, anytime that I notice those things, if I'm with it enough and calm enough, it's always a lack of gratitude for something.

Chad: 21:18 There's always something that I can be thankful for in that moment that will snap me out of it and it never fails. So I'm gonna, I'm going to go, ah, I'm going to talk a little bit of why a gratitude is the defining practice for me. Have you ever experienced this, Eric, where you, you maybe have been upset with somebody or, um, or there's just something not going right for you and then you notice something within that experience are within that realm that you're grateful for and felt that shift. I know I'm kind of throwing this out. You you without, without much time to think about it. But, um, it, it literally changes you in a moment. And, um, there's, uh, I listened to a lot of Sam Harris. I don't know if there's any other Sam Harris listeners out there. Um, but he talks about this idea of the half halflife of anger and it's a very interesting topic because he said, if as long as you're not committed to entertaining and retelling over and over again the story of why you're angry, then the half life of anger is literally seconds. And the idea that you can not rerecord and rerecord this I this story in your mind of why you're angry, but find something to be grateful for in that same story. Your anger, anger can no longer exist. And, uh, he tells a couple of stories and he's had some guests on his podcast that were really fascinating to me. Like one, one gentleman was talking about working and living in New York and he said, you know, there's these people in New York for whatever reason, they want to prove something. But if you're walking down the street and you have your head down, whether you're looking at your phone or looking at whatever, they will purposely bump into you to try to improve a point, right? Like, it's, it's kind of that New York mentality like, Hey, keep your head up. If you don't, you're going to get trampled. Right. And, um, and it's just a, it's not necessarily out of spite or out of malice or whatever, but it's just kind of that mentality of like, you gotta you gotta stay awake to make it here sort of thing. And, uh, and he's telling this story. He said, you know, one day I was walking and I was on my way to a meeting and I had to send off an email. And so I was looking down at my phone, I was typing this email and this guy slams into me, just, just takes my shoulder out. And, uh, so I was so angry, was so mad. And then I remembered this principle of the half life of anger that Sam talks about and I, and so what I did is I got committed to observing the anger. And what that did is it prevented me from telling the story of the guy hitting me over and over again in my mind and keeping me in that angry. It took me away from that and I just started to observe it and he said it wasn't seconds until I realized that that feeling of anger was gone.

Chad: 24:31 And, uh, and, and I know that I realized that that's not a story of gratitude chasing that away. It's more a story of observation, but I'm just saying gratitude could do the same thing. Right? And, and any amount of him now realizing, well, I'm in Manhattan in an incredible place doing what I love and I'm thankful for that. And this is just a side effect of being here, that gratitude for those things will chase away the anger just as fast as any observation does. So, um, it really is the defining practice. And a, here's a few reasons why I say that. One, it provides opportunity. Whenever we're grateful for something, we remain neutral or curious. And whenever we're curious, opportunity is waiting. So if were the moment we make a judgment, um, and, and think we know exactly what's going on, we're no longer curious and we're no longer thankful for it. Think about that for a moment. Whenever we, uh, you know, whenever we get used to something like think about maybe a relationship that you've been in, maybe it's a girlfriend or a or just a good friend. It's really, it seems, you know, it's, it's really new and fun in the beginning. And then what happens? Eric stabilizes.

Chad: 26:05 Yeah. You start to get used to each other. Um, and, and it becomes less of a, uh, less of, for lack of a better term, a miracle, right? Sometimes we treat these when we get into let new relationships and we're so excited about and we see them almost as a miracle. Like, I can happening. I love you so much. And then time passes and we get less curious. Um, we think we know everything. We start to think we know everything about the person. There's no surprises, there's no any of that kind of stuff. And Opportunity starts to diminish in that relationship for, you know, opportunity for discovery, opportunity for happiness or joy or happiness. Yeah. All of that kind of stuff. And so, but what gratitude does is it brings those opportunities back, right. So because we've become so grateful for them, we can decide. We can rediscover things about that person. We can reinvent a, the way that we interact with them, all of those sorts of things. So it provides a lot of opportunity. Gratitude does, um, it creates happiness. There's just no way around this. I don't think I need to go very deep into this, but I, I would challenge anybody to try to feel gratitude and not happiness at the same time. It's not possible. It's absolutely not a problem. Um, it drives action. Just as we talked about once we, once we learned to, uh, once we learn to turn it from a feeling into action, it is a driving force and it's a driving force more powerful than fear or pressure. Hmm. Think about that for a minute. I mean, fear is a pretty powerful motivator, right? Yes. But the one thing about fear as a motivator is that fear can also be a, um, a d stabilizer or it can, it can, it can take people into a place where they freeze. You ever heard that term? Freezing because I froze because I was so fearful.right. That doesn't happen with gratitude.

Chad: 28:42 So if your fear driven, you run the risk, you're running a software that has a bug, right. And that bug is, that fear could drive you to freeze at some moment or breakdown or whatever. But gratitude doesn't run that bug. There's there, that bug is not in there. So therefore my opinion, it's a much more powerful as a driver of action. Hmm. Um, and then it, it shifts any conversation from contentious or unproductive to cooperative and productive. So if you are in conversation or relationship with somebody and the conversation is not going great, whether that's a physical conversation where we're talking to people or a conversation that's going on in our own heads and we're being silent about it or whatever. Um, and that's contentious and an unproductive. The moment we can identify things that we're grateful for in that relationship, uh, a switch flips and it drives for cooperation and, and production. And there's just no really no way around it or little seem to make sense.

Eric: 30:03 Yeah. Cause you know, it's thinking, I'm writing notes, actually taking notes cause we're talking about the half life. Uh, uh, um, uh, um, anchor. Okay. And then, you know, there's gotta be a half life of fear too. You know, when you think about it, it just got me thinking about it, you know, so it's because anger is a great motivator to, and lot of times a lot of people just thrive on anger, just going day to day or whatever they can think of to get angry about their actions. They just, it, it's, it's a pusher sometimes gravitate fear is too. So yeah. It's, it's interesting thinking about that half life. I like that.

Chad: 30:47 Yeah. Once I realized that and I was taught that I loved that idea, is that yes, you can be motivated by those things.

Chad: 30:55 You can be motivated by fear. You can be motivated by anger, but they all run bugs in the software caught it. And uh, and there's some negative side effects, right? It's, it's like watching, it's like watching a, um, you know, uh, prescription commercials where it's like, uh, you know, you could, you can feel pain, you can live pain free and play with your children, ride bikes through the park and have a picnic, but you're going to have internal bleeding, diarrhea, headaches, possible death.

Eric: 31:33 You know, it's funny how you say that. It's, it's amazing how am I want, my wife goes, why do you still pay attention to every one of those side effects? I'm picking this apart. And she's like, my brain just turns it off when they get to that point. I don't even hear that anymore. Amazing how your brain just adapts or you let it adapt or were you just tune that out and I'm still picking it all apart.

Chad: 31:58 I love that. That's a great point. As we talk about this as well, because we, um, we run these softwares like fear, we will run these softwares to motivate us without ever noticing the side effects. Yeah. Because, because it's safe for that, right? That way, right. In our minds have evolved and developed in the shortest way to, or the, the path of least resistance. Right? Yeah. And so we're really good at ignoring the things that don't support what we're trying to do and, and only paying attention to those that do, right. We have a cognitive bias. And so that cognitive bias, um, forces us to ignore the side effects of fear-driven action. Um, and uh, and so we don't notice those side effects. So I love that. Okay. Well Great. So we're going to jump into some practices now and uh, and these are going to be suggestions of people can do on a daily basis, but before we do that, let's talk about biostak really quick.

Chad: 33:05 Is that okay? Yes, for sure. Just like we do every single week, we want to talk about bioatak because this is, um, this is changing the way people interact with their, with their bodies, their diet, uh, all of that kind of stuff. And so, um, you can go to biostak.com, check it out. It's five organic synergistic ingredients that Eric tested, self tested group tested for three years. Um, he, uh, he was the, uh, the dealer of, of biostak in little plastic baggies under the tape. No, not under the table. I just, I love listening to your stories of developing biostak as you, uh, as you were trying different measurements and what worked together, what didn't work together. And Luckily you had this quite sizable test group, um, uh, at your gym and people who really trusted and believed in you and give you really good feedback about performance, um, and well, uh, and health and all of that kind of stuff as they helped you develop this. And I just love that. I love that it's grassroots. I love to know what's actually a tested by real humans that were just like me and you go into the gym, uh, trying to stay healthy, all of that kind of stuff. And, and um, and now, now that it's bottled and capsuled and on the market and people are able to use it on a wider, uh, a much wider basis, it's, the feedback's been fantastic. And, uh, and it's been really good. Anything that's been on your mind this week about Biostak

Eric: 34:45 Yeah, it, you know, I think part of, you know, the strength of the biostak, you know, and I've, I've used the word synergy and the five nutrients organic, um, working together. But the, the big, um, exciting part about biostak is, you know, it's working together. But remember we have indogenous antioxidant defense system, which is the nerf too. Okay. So we need to activate that. Okay. Indigenously so that turns on our antioxidant defense system that goes into the cells and actually does the repair, the regeneration, the energy production, the cellular membrane protection, et Cetera. But we also can take exogenous, which the antioxidants that you take from, you know, your, your, your fido nutrients like blueberries and resveratrol and dark chocolate and things like that. But what's neat about it is we've, we've combined them together from the exogenous and endogenous and not just, you know, going after one free radical, you know, versus an antioxidant for one free radical. Okay. No, go with, with, um, as, as anthem and everything else. It's mixed together with the [inaudible] fame, we're actually going after more than one free radical at a time. So it's almost like a blitz that's going on with the free radicals that you're producing. It's not one for one. We've got the, Eh, the endogenous turned on, the exogenous turned on going after more than one free radical at the time. Okay. So that's, it's been on my mind. A lot of people don't understand, you know, all about that, that the different types of antioxidant defense system. So we're actually doing both and that's why they, they're working together in synergy. They've gotta be together. Okay.

Chad: 36:25 So there's a lot of intricacies that we don't realize are happening behind the curtain. Right. And, uh, we don't even necessarily feel them, but man, they are hard at work. You got to end and there's,

Eric: 36:37 there's not stacks out there that are actually going after both of these antioxidant defense systems at the same time. And that's what took me three years to kind of figure it out and really dial it in. And so that's fantastic.

Chad: 36:52 We'll go ahead and check out biostak Yeah. biostak.com I've got so many websites going on in my, in my head with fasted state and all of that kind of stuff, but biostak.com and read more about it. Get a bottle for yourself, see how good you can feel. Biostak

Chad: 37:08 okay, let's jump in. So a few practices that we can implement in daily life and, and I'm not suggesting that everybody do all of these, I'm suggesting, you know, pick two or three that work for you and start to implement them into daily life and we will quickly turn gratitude from a feeling into an action and a start to run that software that, that drives us to do good, be happy, all of that kind of stuff. I really feel like when I'm talking about gratitude, I'm pitching the magic pill and uh, and I really feel that way. I feel like this is, as I said, this is my defining practice, uh, over any other practice that I do. Uh, it's, it's really gratitude. Um, so this is the, you know, the first one I'm going to talk about or just mention briefly is probably the most popular practice that's talked about when we talk about gratitude. And that's a gratitude journal. And a, this is really simple. Keep a small journal next to your bedside or wherever you find yourself winding down at the end of the night. And, uh, instead of turning on that, uh, that television show for 20 minutes to fall asleep to or whatever your normal practices, open up that gratitude journal and just make a list of the things that you're grateful for for that day. Um, and I've, I've gone on and off of this practice throughout a few years of my life and I, I, I really recognized when I'm doing it, uh, an increased amount of happiness and increased amount of just carrying that feeling with me throughout the day in an increased, uh, of action and, and, uh, grace towards the people that I'm grateful for and the things that they do for me. So I love the idea of a gratitude journal, pretty pro popular idea that's taught, um, widely. Uh, have you ever, have you ever kept a gratitude journal?

Eric: 39:07 No. No, no. You know, and I mean, just being honest, I kept a journal, but it was like writing, you know, stuff to happen during the day and everything else. And most of the time if you read my journal, I kept for a few years, it was more of a gripe session, a great place to process some of those things, complaining about something. So anyway, uh, yeah, I didn't know it. I think that's it. That's fantastic idea. And I've heard, I, I always say I should do that. And so that's a good, good advice for me to start that back up.

Chad: 39:50 Yeah. Yeah. It's very, very simple. It's very simple. Um, and it, and it, it shifts things and uh, and I love it. All right. The next one, and I won't, I don't want this to sound too hokey, but it's basically a thank you meditation mantra. So, uh, this is something that I practice probably about once a week, maybe every other week just because I do some other meditation practice and a lot of my meditation doesn't have anything to do with mantras. I don't necessarily love mantra meditation. Basically a mantra is just, is just a phrase that you say over and over again, whether out loud, if you're by yourself and nobody's around or in your mind while during your meditation. Um, but basically just picking something that you're thankful for the moment and taking 10, 15 minutes to be silent, closing your eyes and just repeating. Thank you for this. Thank you for that. Thank you for, and, and really just cementing in and sitting in that feeling of being thankful for those things. And I like that. Yeah. A lot of people, a lot of people teach this, um, you know, meditation teachers and stuff. Teach this as if you're like actually sending something to the thing. You're thankful for the person who thinks before. I don't subscribe to that at all. I think that that is where it crosses into the woo for me. Um, that's a little too much. What it does, what it is for me is that it cements it deeper into my heart and into my mind that this is what I'm thankful for. And, um, and then I can go and actually physically do something to express that gratitude. Don't need to send it through vibes or feelings or whatever. I just need to feel it deeply myself and then do something about it.

Eric: 41:41 You know, something that's helped me and, and I am, it's like meditation or you, you know, or prayer. Okay. And I actually call it prayer. Okay. Then I don't get a tape, but I sh I want to. But even I made a change in a few years ago, um, in, in my prayers, I always realize it's ask, ask, ask, ask. And then I thought, you know what, let me try to have a prayer and just be thankful for everything. Just, just give thanks for this and never asked for anything. And it really changed me in a lot of ways cause then I started to realize that there's a lot of things I really am thankful for and should be thankful for and not always asking it. It was a, it was just something that really made a change in my life. So it's kind of like what you're saying, meditation, thought, whatever, and just really concentrate on, on the things that you're grateful for,

Chad: 42:37 Yeah. And, and mantras much as can be used outside of meditation too. It's actually a form of meditation, but just as you're doing an activity, whether you're, I mean, sometimes when I'm working out, I'm using a mantra throughout that. Hmm. And uh, you know, or just doing something menial throughout the day that doesn't take a lot of brainpower, whether you're on a walk, whether you're working out or your drawing or something, using a mantra at those times can often be very, very powerful. And turning that into a gratitude mantra, it's a great idea. Next is paying attention and focusing on the micro, not just the macro. So this comes back to those big events that we were talking about in the beginning of the podcast. Eric, where were we talked about, you know, these big events happen in our lives, whether it's something code or something that we perceive as bad weather, it's a falling in love, a loved one dying or having some very good quality time with your friends and family on a vacation or something like that. Those are what we would call the macro. I'm thankful, you know, macro statements, uh, in gratitude are things like I'm thankful for love, I'm thankful for family, I'm thankful for peace. You know, those sorts of things. Those are macro, which are good. Those are fantastic.

Eric: 43:55 Yeah, you're throwing a switch at me here. I'm thinking nutrients and I got to adjust my, you shouldn't do that. When I say wait, you said you bringing macro and my confused,

Chad: 44:10 but what did we focus on? Micro and we really hone in on the specific, the small, the little individual, then we can really start to take action on those things, right? When we're, when we're thankful for peace. Well, and then you say, okay, what am I going to do about that? Well, I don't really know what to do with them. And when I say, you know, I'm thankful that, um, I have fresh avocados every morning or you know, or I'm thankful for, uh, I'm thankful that my wife Katie, uh, starts the coffee before I get out of bed sometimes. Like that, those are things that are so micro, there's so focused, but I'm so incredibly thankful for him and it can drive me to action. Now I know, Oh, I want to do something back. Nice for her, pay it back or express my gratitude. Makes sure when I come into the kitchen and I smell that smell of coffee and I'm so grateful that it's ready for me now, not 20, not 20 minutes from now, I can express that. And that's what focusing on the micro allows us to do.

Eric: 45:19 Don't you? You think it's the, the little things that really bring true contentment. You know, it has to be absolutely true.

Chad: 45:32 Um, so now we're going to get into some of the more things, the things that might stretch people a little bit. So, um, the next one is approach one person a day with sincere gratitude and, and not just thank you. You know, not somebody opens the door for you and you just say thank you or things, uh, this would be, you know, a sincere concerted effort to seek somebody out and, and tell them thank you. And um, or tell them why more than tell them thank you. Sorry. That was a misstep, right? Tell them why you're thankful for them or whatever, or the thing that they're doing or what they've added to your life or something, some special characteristic that they expressed that you're very thankful for or admire and a, and have learned from. So that is that this is something that I've practiced, um, at like two or three weeks at a time. And Oh my gosh, my relationships and my connection with people just skyrocket in those times that I'm like noticing what they're doing and making a concerted effort to tell them. And, and, and sometimes it's a little uncomfortable sometimes whatever we make up about about it in our minds. But man, it's a, it's such a good practice.

Chad: 46:57 The next one I call thankful tennis. So this is, this is something that's practiced with somebody you're very comfortable with and a, and is also on the same page with you in, um, you know, deepening your relationship and, um, becoming more vulnerable with each other. But basically, so this is something I would practice with my wife, where we would set, we would set apart some time, we would sit down and we would go back and forth selling each other something that we're, that we're thankful for. And what it does is, so what happens is in the beginning it's quite surface. Yes. And then if you've, if you've committed to doing it for a certain amount of time, inevitably has to go start going a lot deeper because you run out of surface things to say. And so each time that it comes back to you, you have to go a little bit deeper and a little bit deeper and you start to really make some real discoveries about the person that your, uh, that you're playing tennis with because it really requires you to start thinking deeply about the things that you're thankful for about them.

Eric: 48:10 So I've never done that. I mean, I've done that kind of, it usually, sometimes in that situation ego deep, it ends up getting emotional. So being on the hot seat here and was like, oh, it just goes that way for some reason.

Chad: 48:30 And that's why I say these ones, these last few could really stretch you. Um, but if you're ready to rock, be a rock star in gratitude to happiness like these, these will get you there faster than anything else. Okay. So the last one is back to, I'm going full circle back to action, not feeling well, we want to feel it too, but, but turning it into action and that is focus on showing it, not saying it. And the way that I put this into context for people, Eric is, you know, a lot of people are like, well I don't, I don't really know how to show it. Um, so I tell them if words weren't an option, if you didn't speak the same language, verbal language or uh, or you are just playing, couldn't talk to each other for whatever reason, what would you do to show gratitude for something? How would you express it? What a fist bump work. Yeah. Literally I've shared doing something for somebody that wasn't expected to do something well or putting those restraints on ourselves makes us, it drives us to get creative. We have to get creative. And that's what I love. Exercises like this where we take the medium that we're used to using, which is talking. Um, and that becomes our default and sometimes a little bit insincere if you'll agree with me. Um, it, those words, thank you. Start to become meaningless because we use them and that's our, that's our regular, meet them. Take that medium away, man.

Chad: 50:17 Now we got to get creative. Now we really have to think about it again. And, uh, and that's always a fun exercise. Um, and so, uh, think about that. If you could not use words, if you could not talk to each other and maybe people have experienced some of this, like being in a, in another country or in a, in an unfamiliar situation where somebody does something extremely kind for them and they have to find a way to express it other than language. Hmm. And, uh, and that's a fun exercise to participate in. So, um, so that's it. Those are my six ways to start implementing practice into, into your or our, our start implementing gratitude, the practice of gratitude into your life. Eric, is there one that stands out to you

Eric: 51:04 and all these, yeah, the tennis. I think I want to, I think I'm going to try that actually. That's my, with Elise just go back and forth and really, cause what, you know, we all get caught up in our life and we, and we talked about it coming down on this trip and I think it'd be a really good, something for us to practice and, and really lay it out there on the table. I think it'd be really good for our relationship. I do

Chad: 51:36 a road trip is a great time to do something like that. Getting creative with, with it so it's not as uncomfortable. It can ease into it, you know, if you're both driving down the road and been been in the car for a little while and it's a great time to, to do stuff like that. And I think that's awesome. So anyway, this, this is, this has been a fantastic conversation for me. A lot of good reminders here. Um, I hope it's been valuable for our listeners and for you Eric and uh, I'm just, I'm thankful for the opportunity to be able to, to talk about this. Well, thanks so much for my attacking with us today. I appreciate it. And I got some homework. I don't want to take opportunity, Opportunity, Opportunity, Opportunity. It can be homework too. And I want to thank all of you for joining us on this quest for optimal fitness. If you ready to begin your own journey and live your life and Ketosis and in gratitude, I'll add that there. Be sure to check out biofitcoaching.com or biofit coaching on Instagram that handles @keto.Biohacker also, if this podcast has helped you in any way or entertain you, we encourage you to go to iTunes or wherever you get your podcast. Leave us a five star rating and a glowing review so that we can reach more people and that people looking at the podcast can know what it's about and know what you're getting out of it so that they can also make the investment. Spend the time and join us here in this conversation. And finally, the greatest compliment that you can get us is sharing the podcast with your friends and family, those who you love the most, those who are looking for a different way of living. Until next time. stay keto.