06/05/19 E91 5 Practices For Coming Alive

In this episode, Eric and Chad talk about 5 practices that help us bring more life and vibrancy into our lives.

They talk about the difference between living alive and asleep.

They explore a healthy morning routine.

Talk about gratitude, and brag journals and how to implement it into daily practice?

And finally, they talk about stacking. What it is and how to use it to your advantage.

Part of a healthy lifestyle is taking care of that mitochondria. And bioStak does just that! Go to bioStak.com to grab yours, and do your cells right.

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 Right. Your emotions are heightened, you're feeling more that the world looks a little more colorful, everything is more interesting. Uh, you wake up in the morning excited, all of those sort of things, and so that's what it looks like to be alive. They say a journey begins in a single step, or in my case, one less piece of bread.

Chad: 00:26 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: 00:59 Hello everyone. My name is Chad and this is my quest to achieving the healthy state of being with the man that can get me there. My mentor and cohost, he is the science to my regular guy. The extreme testing to my it, 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, today we are talking about coming alive, coming alive. That's, yeah. How's that for a, it would be like a, the subtitle for some marvel, that movie or something. Nope, sounds pretty epic. It sounds like something I need a lot. Should be interesting. Yeah. This is, of course, it's been a couple of weeks since we've done a mindset podcast and, uh, so I've, I've put together, um, just a list. It's actually five practices that helped me come alive and, and five practices that I use with my clients to get them in the habit of doing them on daily basis to help them come alive. And I'm going to talk a little bit about what I mean about coming alive, um, in just a moment. But first, before we do that, how are you doing?

Eric: 02:22 Doing good young, good. Hanging in there. Um, been busy, busy with the little grand son. So, uh, just kind of day to day. And so we're, we're progressing

Chad: 02:35 Give us a quick report, How's he doing?

Eric: 02:36 He's still hasn't gained weight is still a, you was one born at one pound, one ounce and he's still around 500 grams. So that's one pound or so. He had a few hiccups like that talked about. Yeah, he had to be life flighted and small intestine portion removed and he got through that surgery and then started having high heart rate and low low hematocrit. Oh, I'm, which is percentage of red blood cells and which is not, he's not getting enough oxygen obviously. And so it's heart rates who really working hard to push it. So that was a big concern, has been for like three days. So they had to do is a hematocrit wouldn't come up. So they had to do a blood transfusion yesterday and last night. So, um, so I had to go through that. And so it says, yeah, he's the, but the exciting thing is that in preemies they call him a micro preemie is the brain bleeds. And that usually occurs in the first 75 hours. They still can happen, but he's been seven, eight days or whatever it's been. Yeah. And I'm no brain bleeding, so that's really, really good. That's really good news so far. So, so he's a, he's a little guy so I'm up there every day and we're all, we're all pulling for him.

Chad: 03:57 So it was, I was blown away. You send me that picture of you and your hand next to him and yeah, just, just tiny about smaller than your hand.

Eric: 04:07 Yeah. I didn't see you in that picture. I didn't touch him. My hand was high above it, just above everything. Nothing was touched in there because what they do, they happen, you know, in the unit and they raised the roof to do a care, they call it and then I just a nurse that go ahead, just stick your hand but don't touch anything. And my hand was cleaned and washed and I don't want people to think, cause we can't throw you at when I said that. Yeah. You can't touch the baby. You doubt. You know, cause you have to wear gloves and everything and they're very, you know, very, very strict right now with any bacteria. And so I, I was worried people would think, oh, what's his hand doing in there? What do you know what an idiot? You don't know. Yeah, yeah. He could fit in my hand. And it's amazing because when you send up, we have a picture without anything to compare it to. You just don't really realize how small he is. And it's amazing. This is the Nicu and when I'm sitting there, there's a lot of nurses, it's just come in to look at them and they just constantly make a comment like, wow, I've never seen one this small. So I was surprised. Maybe the, maybe the one pound isn't, that doesn't happen a lot. Or these are just newer nurses or what, but there they are. They're in the trenches, but we have little preemies right next to him. There's six to a pod and they're like, they're twice this size, you know, they just look huge. You know, we just want him to grow and that's everyday we just keep praying that he grows. He just, he just hasn't grown. But I did look at as nutrient bag and went over all those nutrients, cities getting and all his limpid cities getting and of course I ask lots of questions and a two at racial Omega three to Omega six. What poly? Uh, his, uh, phospholipids he's getting and everything. So they probably tie, try to talk to the hospital and getting him on Kido. Oh yeah. Cause cause babies do, they are, they have the Beta hydroxy butyrate molecule that getting from their mother. They were, and that's huge. That's like 60% or so and there, and I just asked him and stuff on it. I stopped asking questions because my son asked me to.

Chad: 06:23 So That's interesting. So there's a lot of Beta that comes through the nutrition for the mom.

Eric: 06:29 Oh yeah. Yeah. Fat, fat, fat. Especially for, uh, for, for praying for a little bit. Boom. Infants. It's gotta be the case for breastfeeding too, right? Oh yeah. Oh yeah. That's what the big, you know, cause the, you know, on the shuttle or membrane of the brain, I mean the neurons, that's all fat, fat, fat. So anyway, so that's really, um, it was really interesting to see and use getting, that's kind of exciting cause he was getting some really nutrient dense food right now. Um, this way, you know, exotic initially. But um, so hopefully he just starts growing. That's all. And we get through, you know, a couple months and then then we'll be able to do a rest a little easier. Yep. Yeah. Parents are doing good too. Their parents are hanging in there, they're hanging in there and it's uh, you know, cause they already have one. They have a six year old and she was a preemie too, so they get to Redo all this. But she wasn't as quite as small. She was one pound 14 ounces. So anyway, and she didn't have any hiccups at all. She had no hiccups. So, so anyway, we'll get through it.

Chad: 07:31 Yeah. I hope that, I hope everything goes great. I think it will in those. Yeah. And I've got a lot of great comments and I appreciate the support. I really, yeah, you had shared some things on Instagram and Facebook with our community and everybody's been very supportive, so that's really nice.

Eric: 07:47 Yes. And I'm getting back into everything. I was kind of phased out. Now they phase out. I still, when I'm sitting there with the baby, I'm, I'm studying, so I'm doing short them during my study. All right,

Chad: 07:58 cool. Well let's jump in. So let's talk about coming alive. And this isn't going to be a long podcast, but it's, I think it's a very, very important one. And I want people to know that the five practices that I'm going to talk about are very, very fundamental when I work with a client and for myself. So like a lot of this and I'm talking to talk about is from personal experience on a daily, daily basis. It's the most important thing I do in my day. So if I, if there's ever a reason for, you know, time being short in the morning or whatever, and I'm gonna talk a little bit about that. This is my priority. So we're going to talk, we're going to talk about my routine, um, and uh, and kind of putting together a morning routine, which is the very first practice. And I'm going talk about, but before we do that, um, so mark Twain has a quote that I absolutely love that I use all the tie. And he said most men die at age 20. We just bury them at 72. Hm. So think about that quote. I just love, I love that. The imagery or I love the idea that that brings up is, you know, most of us resigned to some sort of, and I call it being asleep. I don't call it being dead right. But you know, we resigned. A lot of us resign, most of us resigned to some sort of being asleep around that age. So I call this being asleep. So the very, the very best way that I know how to describe coming alive is to actually describe what it's like to be asleep. And I would say 100% of the clients that are potential clients that come to meet Eric for coaching, they're in a some sort of state of being asleep and they feel it and they recognize it and they want to do something about it. But the interesting thing about being asleep in life is very interesting, is very similar to being asleep in bed.

Chad: 09:55 You know, that time when you like wake up kind of, you know, in your eyes, crack open in the morning and you just want to lay in bed, you know, there's all of these things you need that needed to be done. You know, the sun's coming up. And so there's all this stuff that's waiting for you, but you just don't want to get out of bed. And that's, that's the state of which most my clients come to me in. And I think that's a state that most of our listeners could relate to, whether it's now in their life or at some time in their life. And so as we talk about this, I want, I want to kind of help people, uh, picture you even either, you know, either it's now for them, they're filling a bit asleep or they're, they can pinpoint a time in their life that they work cause that's going to bring, if they can pull together the thoughts of that and remember that it's going to help this conversation be more valuable for them.

Eric: 10:52 Okay. Yeah. I like, yeah, this is interesting. Yeah. You just come to him, come I, my thought pattern is one 72, very much 72, that's only nine years away from me. So my father's Day I'm like, well, I'd rather be the other part of the sector. This is Twain's time, right? Yeah. [inaudible] 82. Okay. And then, you know what I was thinking about being asleep, I think in my era and mine, my days when I was young, my dad and others just constantly put you on hold until you were 65 when you retire, then you begin to live. Okay. So meanwhile I was just program in my mindset. You work, work, work and go, you know, basically kind of asleep basically going through all these motions. And then finally when you get to your sixties you get to live and retire and then you get to play and have fun and do those things. And I think that mindset, you know, I was growing up, you know, kept me from just thinking that I can live why I'm working and enjoy life and have passion. And I changed my train of thought through my life just to, Hey, I'm not waiting to 60 something years old. You know, and I, and I think sometimes people just put themselves asleep Tilden, do you think,

Chad: 12:14 I mean that's 100% agree. And I, the one of the great things is you, I think you're right. It is sort of a generational thing. I think that a lot of, um, a lot of people recognizing now, well, hey, no, nothing is guaranteed. Right. Right. Life, limb, uh, income. Yeah. Nothing, nothing is guaranteed. So it's this idea of putting all that away for a long time, um, and, and enjoying it later is just not a very good plan. Um, only because our life is not guaranteed. Our health is not guaranteed. We have no idea what kind of state of being we're going to be in at that moment when we can then flip the switch on for living life.

Eric: 12:59 Yeah. Cause I've seen my kids, you know, my oldest is 39 and I remember, you know, when they're graduated high school and whatever, they, my kids traveled the world. They're out. They were going and I'm, I remember thinking, wait, you can't be doing this. No, you're, you're, you gotta work. You get this when you retire. And I actually envied, I mean I was really supportive of course, but I actually envied them. Like wow, why didn't I, I just thought life was work. Go to college, get married or will not work, get married, go to college. No, I have kids. Go to college, Start Your career and then you just work until you hit your sixties. And I changed that. I think I told you I had my Aha moment in my forties when I finally started changing my, my, my train of thought. But anyway, so I was good. I learned from this and then I'll come more, I'll come more alive. So this would be good.

Chad: 13:55 Yeah. I hope. I hope so. And I think it's, um, I don't think I know it's a daily practice, right? So we don't just one day resurrect and then were there, um, but you can start to see, you can start, well, I'll get there in just a second. I'm going to describe, um, kind of what being asleep looks like so we can identify it and then we'll contrast that with being, you know, being alive, coming alive. So, um, a lot of what this looks like for me and how I diagnosis and start the conversation with my clients and with myself is thinking about how long has it been since you have consciously thought about your thoughts, how, how long is a bit because being asleep, um, the number one indicators going day to day without much thought of your thoughts. So you just go, you do your thing, you do the commute, commute, go to work. Uh, you get into, you know, some argument or scuffled with a, with a coworker and you know, you think all these bad things about them and then you go to lunch and, and do you think bad thoughts about all the other drivers on the, on the road or you're in a rush or you have anxiety about getting back to the office or you have anxiety about a conversation. You just had an a meeting and then you get back to the office and you just ride out the afternoon with as little work as possible and you know, thinking about whatever, uh, whatever sports team or you know, all of that kind of stuff. Without much of it being in check without much, without much evaluating, oh, why, you know, why am I thinking this way and where is that taking my life? Because our life is formed by our thoughts.

Chad: 15:40 And the more that we're aware of them, the more that we can observe them. And um, I don't want to use the word analyze, but because that, that kind of a, it's more of like an acceptance of that's where our thoughts are, but then steering them in the direction that we actually want them to go that we feel would help us achieve our goals or be more healthy. Right. So that's the, that's the biggest indicator for me is as I could talk to a potential client and, or myself. When was the last time you really paid close attention and we're present with your thoughts and then evaluated whether or not they were helpful to your goals and makes sense.

New Speaker: 16:17 I like that. That life is formed by your thoughts. I can, I use the same thing as well. Like where your thoughts are, is where your heart is. Yeah. And so, and I, I used that and I liked what you just said because it really helps you keep it in check. You know, your thoughts basically, man.

Chad: 16:36 Absolutely. Yeah. So another, another indication, is it relationships or, sorry, relationships feel stagnant and desolving. Um, when we feel like our relationships with a significant other, with our friends and our family, all that kind of stuff aren't progressing or, um, are dissolving. And uh, you know, I get a lot of people who say, well, you know, that's it. It takes two. And actually, um, this, we're not going to go into this at this, in this podcast, but, um, I would contend actually that our relationships can grow and, and feel fulfilling even if we're the only ones being doing the conscious work and putting in the time, putting in the thoughts, all of that kind of stuff. And, and for us, our perception, they will not feel stagnant or dissolving. Um, but I'm not going to go into that, but that's a good indicator that we're asleep. And other one is we notice one day we've been doing something for a long time and we can't explain why. Right? So if you've been going to this job for decades and somebody asks you, you can't, you don't have a good reason why or you know, or you've been taking this route to work every single day and you can't explain why you never ventured outside of that route or you've been eating this thing or you know, you've been watching this show, you've been whatever, all of those things. If it's not a conscious decision and you've been doing it for a long time, that's a very good indicator of being asleep. Um, a lot of people will call this a Rut, right? So when you listen to that language, our language is really, really important. Uh, the, the language that we use is a really good indicator. We're going to talk about this a little bit later. It's a really good indicator as to where we're at. So when you say to yourself, are you say to other other people, man, I'm just in a Rut right now. This is what you're talking about, being asleep, being, not being as intentional as possible with your thoughts and your actions in your day to day Kenny,

Eric: 18:49 you'd probably find most of your clients are in this, right? Yes, yes, absolutely. That's why they're coming to me, which is awesome. Say this is where it's at.

Chad: 18:58 It's a big part of the human condition. Now, none of us have not felt this or this kind of thing.

Eric: 19:05 This is what you know back in my days and what you're supposed to do. You right. You raise your family, you provide shelter, but you just do it and you didn't have to love it. You just did it.

Chad: 19:15 Yeah. And the one thing that I try to help other people understand or my clients understand is, um, during this time, it's like a hibernation. It's an extended sleep. So think of the bear that goes into hibernation. There's no nutrition or feeding necessary. Right? And so you're not actively looking for ways to feed your brain, feeds your soul for your body correctly usually. Um, I'm sure Eric, you get a lot of folks who come to you and would describe their condition in the same way that are saying, Eric, I need a new way of eating. I need a new way of nutrition because I feel like I'm in a Rut or I feel like I'm, you know, uh, stuck. And so that language tells you like they've been asleep, at least in this one area of their life for a long time and the feeding has stopped. So if that's another great indicator to look at your life and think, okay, when was the last time I did something that really challenged me? When was the last time I did something that I learned a lot? When was the last time that I did something that made me really uncomfortable, either in my relationships or in, you know, performing something or, you know, all of those sorts of things. If you, if you listen to a lot of, some of the greats that accomplish a lot of things. And when I say the greats, I, when, when I say the grades, I often thinks of think of people like a Jerry Seinfeld or you know, those are, those are a lot of migrates because they're so inspiring about the way that they never stop getting uncomfortable. And he listened to a lot of interviews with these people and a pretty common underlying, um, thing that they talk about is, well, I want it to just do that because I felt like it was going to stretch me and I had never done it before and they just seem alive.

Chad: 21:18 Right. So that's a good transition to what does it look like to be alive? And I want to think, I want you to think about anybody who has started something new, right? If you started a new job or you started going, if you went back to school or, or started, you know, college, um, or you know, started a new major, did a PhD, Phd program, started a group or uh, you know, whatever it is. Usually within that first little while that we start something new, that honeymoon phase, we feel a glimpse of this being alive. Yeah. Right. You're, you're sure. Yeah. Everything's heightened, right? Your emotions are heightened, you're feeling more that the world looks a little more colorful, everything is more interesting. Uh, you wake up in the morning excited, all of those sorts of things. And so that's what it looks like to be alive. That's the opposite of what we're talking about when we talk about being asleep. So a lot of times this looks like we take the time to observe our thoughts in our patterns. We notice in real time self betrayal and broken commitments. And I'm not going to go into those two things in this podcast. We just don't have the time. But self betrayal. If you want to learn more about self portrayal, pick up the book, uh, leadership and self betrayal. It's an incredible book that outlines exactly what self betrayal is and how we interact with it as humans. It's part of the human condition and we worked to overcome it. And once we, once we are practicing overcoming self portrayal or recognize how portrayal we come alive and it's really, really cool. The second one was broken commitments. That's pretty self explanatory, but it's so, so important.

Chad: 23:05 Um, we, there's more responding and less reacting. So when something happens to us or happens in our realm of influence, um, or something that influenced is up, influences us if we're alive. More often than not, our reaction is to respond, meaning taking the time, recognizing the opportunities, all of that kind of stuff, and then responding instead of reacting. You know, reacting is usually pretty quick. It's often regretted later. It's a, it's mindless. It's not very mindful of, you know, the way we're interacting and all of that kind of stuff. So more responding, less reacting.

Eric: 23:54 I like that. Yeah. You can get off of autopilot. I,

Chad: 23:57 yeah. Yeah. And then another big one is like a of being alive is healthy relationships and this usually comes because we are hearing others in conversation instead of only our inner dialogue. Yeah. How does that change? Well, that's what we're going to talk about.

Eric: 24:20 I know. It's like how often do you, you know everybody, I mean, we all do it. If someone's telling you something, then you just, you're dialogue is going on in your brain what you're going to say that's more important or better or an answer or whatever. So yeah, that's tough.

Chad: 24:35 It is really tough. It's a practice. And then the one thing about it is, I know I say that over and over and over again. I truly, truly, truly believe it. I'm not, I'm not throwing any fluff out there at all. I truly believe that all of these things that seem tough are just practices. And once we can get past judging ourselves about them and just get into practicing them and playing with them and making it a game, then that's when we can really make some progress. And oftentimes, I'm going to talk about this too. Oftentimes we don't notice progress until much later. And that's been an interesting thing that I've experienced in my life is, you know, feeling like there are times when these practices weren't doing much and then a year or two years down the road I look back and realize the huge changes I had made. Hmm. So that's an, that's an interesting characteristic of some of these mindful breath.

Eric: 25:34 Basically anything, everything, practice, practice, practice until a lifestyle like, like keto and nutrition and exercise. It's just everybody, even I and certain things I want to change in my life. It just seems too, it's too easy to give up sometimes it just takes over. It is takes time and, and we all expect fast results even I do sometimes. Yeah. It makes sense. A lot of sense.

Chad: 26:02 No, it's, it's exactly true. I mean, Eric, if, if your clients come to you and they want to make a change in their life, either to their nutrition and, or to their exercise or their, they're physique or they're, you know, common body composition, whatever it is, whatever changes I want to make, they're coming to you. You can't just tell them go work out once. Right. Like go do this one workout and you will be fit for the rest of your life. That sounds so stupid when I say it and our mind is the exact same way. You can't just go do these things one time and expect change.

Eric: 26:40 Yeah, because you say like the changing of those thought patterns at lunch that happens. And I think though like you, you become alive. I mean, and it, it just takes a period of time to basically change those thought patterns because I think that's a big issue that we've talked about is people's thought patterns and changing anything, you know? And it just takes, so it just gotta be patient, I guess. And and practice.

Chad: 27:09 Yeah, absolutely. So that's what it looks like to be asleep and that's what it looks like to come alive. I think any of us can think of somebody in their life, you know, some of you either have a relationship with or you know of that just seems alive. They seem in tune. They seem like they enjoy it, they enjoy life even when they're experiencing challenges. They see those as opportunities and we can look to those people as an example of what this can actually look like in practice. So, um, so as you think about that and, and if that's something that you want, I'm going to give you five practices that I use on a daily basis to make sure that I'm, I'm bringing more of this goodness into my life. So the first one is morning routine and um, one of the commitments that every single one of my clients has to make when they want to work with me and if it's going to be a good fit, we decided to work together.

Chad: 28:10 One of the very first commitments they have to make is to develop their own morning routine. Very, very, very, very, very, very important. And I realized that most all of us have a morning routine, but this is not a morning routine by default. This is a morning routine on purpose. Okay. So what I mean by the, the difference there is a morning routine by default would be like drag yourself out of bed, wander into the kitchen highs, eyes, half closed, start the coffee maker, pour the cereal, get in the shower, get dressed, get in the car, go. That's obviously, that's what we all need to do. That's a morning routine by default when I'm talking about is a morning routine on purpose where there's some sort of journaling, there's some sort of study. So you're expanding your thoughts in your mind, um, and, and get diving into material that's, that is challenging for you.

Chad: 29:12 So Journal study, some sort of meditation and if the word meditation does not work for you, prayer, um, silence, uh, you know, whatever any of that might look like for you and physical activity, right? So those are the four elements of my morning routine. I don't have physical activity every morning. Um, I'm every other morning on the physical activity. So on the mornings that I do physical activity, I'm up, I'm up earlier to account for that so that I can, sure I can make sure that I exercise my mind as well as my body. Um, so that's, that's the number one tool. Morning routine. Get a morning routine. Now I,

Eric: 29:56 oh, go ahead. It's your time. What's your time like the Journal study meditation, if you again, at a time, can you rate, how does it change? I mean on different days.

Chad: 30:04 Very, very fluid for me. Very, very fluid for me. So like sometimes the journaling is just flowing and I'm going to talk a little bit about ways to journal that are actually helpful. Um, um, but you know, sometimes that's flowing and I'll go for an hour and then I only have 15 minutes to study and you know, 10 minutes to, to meditate. Um, so, so that's good.

Eric: 30:29 You're limited to a certain amount, obviously write warrants and things like that. That's on a good morning.

Chad: 30:35 I have about an hour and a half to an hour and 45 minutes for everything.

Eric: 30:40 And that's, and that's for you? Yes. Yep. Yes. For you. And that's just from the your time, that's your time.

Chad: 30:47 Kids are not up yet. Um, yeah, Katie's usually doing her, my wife is usually doing her own routine, um, that she has. And so it's, it's amazing.

Chad: 30:57 I would not, I would not give that time up for anything now. Now I, is

Eric: 31:03 this something you look forward to in the morning?

Chad: 31:06 Absolutely. I go to bed at night looking forward to this. Really? Yep, absolutely. And um, you know, what this does is, so this, this gets me out of bed at five every morning and also gets me in bed earlier and so I'm, I'm feeling better about my sleep and you know, Katie and I are able to have a conversation in bed before we go to sleep and you know, just check in with each other. It's just a healthy, it's a healthy routine. There's, it's, look, it's proven that if we will do these things in the morning, we will have more productive days.

Eric: 31:43 You know, it's funny how you say this, cause I, I get up at four 30 and I'm out the door and my wife's like, you don't even have an appointment or call. What are you doing? I'm like, you know, it's amazing when you're, this is what I experienced. When you're out in the world walking at four 30, it's like your world. Nobody, there's no, I mean, just think I stop, I sit this bench and you know, I do some little thought, you know, things I do. And then I come back, I work out and it's like my time and I don't know, sometimes I think, am I being selfish? And I'm like, no, this is four 30 in the morning. I'm not being selfish. I'm getting up to do this. And so it's, it really, I bet you 100%, it's, it's almost like it's just your time to be you, you know, and, and do what you want to do without taking time away. Anybody else?

Chad: 32:40 Yep. It's shutting the noise off. And you know me, Eric, I talk a lot about our ancestral, um, evolution, right? Because I think when we study evolution, we, we learn a lot about why we, why we behave in certain ways today. Um, because that was written for thousands and thousands of years, hundreds of thousands of years. And you know, we're just now getting into more of this postmodern age where, you know, we're, we have all this noise. So it's, it's literally just shutting all of that noise off, reconnecting with yourself. So go back to that definition that I gave of being asleep was, um, going day to day without much thought of your thoughts. This is when you have dedicated time to think about your thoughts. This is it. So this is the magic sauce in coming alive because if that is the differentiator, if being alive means, you know, observing your thoughts and your patterns and then doing things to course correct, this is the secret sauce.

Chad: 33:48 This is everything. So that morning routine is, is amazing. We ancestrally, evolutionarily, we had this time, we had all this time on our hands as we were out hunting and as we were gathering and making and cooking where all the noise is gone. Yeah. And then we lost that where, you know, it became the norm to wake up, wake up the latest moment you can to make it on time to wherever you need to go, wherever the noises. But the noise doesn't even start there. The noise starts, the minute you get up, you're rushing kids off or your, you know, turn on the radio or the news or whatever. And this is just, this is shutting all of that off and, and just being with yourself and being with your thoughts. So we've really beat that. So let's, let's, let's move on. So that's the first one is morning routine.

Chad: 34:41 The second one is a gratitude journal. And I structure my journaling. My journaling is not, uh, a, uh, I've never been good or enjoy journaling in a way where I just like write the day's story, you know what I mean? Like today I went to Blah, blah, blah, blah, blah, blah, blah. That kind of journaling just has just doesn't strike me as a, it doesn't strike me as helpful and to, I mean I don't think my kids are ever going to want to read something like that, but uh, you know, I missed, it just doesn't strike me as helpful. So my journaling is very, very structured and it's in two parts. And those are, these are two of the practices that I'm going to talk about now. First one is gratitude journal. This is writing three to five things that you are grateful for that morning.

Chad: 35:31 So thinking about what is in your heart that morning that you are grateful for. Hmm. And this needs, this needs, needs, needs to, to really develop and really do some work. It needs to be done every day. And the simpler the things, the better. I'm gonna say that again. The simpler things, the better. Now I have, I do this with every single, like I said, I do this with every single one of my clients and never fail. After the first week of of implementing this exercise, they come back to me and they say, Chad, I've run out of things to write down that I'm grateful for. Like if I'm doing five a day and it's been seven days since you and I have talked, I mean that that's, that's a lot. That's a lot of things. And so I work with them on noticing the smaller things, the micro things, and then that's when this practice really comes alive and what his does to us on a daily basis is then the next time we go, we're going about our day.

Chad: 36:37 We start to notice those things, right? Because we're gonna, we're starting to think about the things that we want to journal the next morning. So we don't just sit there with an empty page and we start to notice as we're doing things throughout our day. Oh my gosh, I'm grateful for that. Like I'm grateful for the cream in my coffee. It's so good. Yeah. It just, I look forward to it in the morning and I love it. I love the way that it tastes in the way that it makes me feel. And you know, all of that kind of stuff. And so you just start noticing and then it's like it opens up and, and you're, you're, you find yourself writing 10 15 things a morning. Hmm. And it's just that awareness and it's that observation of your thoughts that's so, so important. Especially in the realm of gratitude. Gratitude has the power to change everything. I dare you to try to be angry and grateful at the same time. I dare you can't do that. No, you can't do that. No. I dare you to try to feel sorry for yourself and be grateful. At the same time, they cannot exist at in the same mind, the same thought at a time. It's just, it's just not possible. So that's the first kind of structured journaling I do. Second one is a Brag Journal. Now this one trips a lot of people up because we value as a society, we value humility. This is not arrogance. A Brag Journal is basically what you're doing is you're, it's leading into the last thing that I'm going to talk about, which is stacks and no, not biostak, but we are going to talk about that as well. Um, but the Brag Journal is a daily practice as well.

Chad: 38:18 Writing three to five things, um, that you have done in your life. Anything that you are proud of, right? So that can be raising kids that can be starring in the fourth grade play. That can be, you know, all you are. Basically what you're doing is you are stacking everything that you are, I'm proud that you have done and that you thought you did well and that you thought you were in a flow state when you did it. Okay. Yeah. This is new to me. My brain. Yeah. And this is new. I've never, I never thought of this and Brag Journal I never have. So what we're doing is we're rewiring the, the biggest thing that we face when going to sleep is negative talk, negative talk. We'll put us to sleep faster than anything else. Oh, I'm stupid. I'm not good at that. I'm not good enough. I'm not lovable. I'm not blah, blah, blah, blah, blah, blah, blah, blah, blah. I can't do this. I can't do that. I do always do this wrong. I always do that wrong, and that negative talk flips our switch into going to sleep. It's a preservation mode. Sleep for us, that hibernation, I forgot to bring this up, is a hibernation or is, I'm sorry, is a preservation mode. Just like the bear that goes into hibernation. He's preserving his energy through the winter so that he can stay alive because he knows, he knows ancestrally in his DNA that there's not gonna be any food that it's going to be. The conditions are going to be horrible. It's going to be freezing cold. It's going to be, you know, you name it. Whatever the reasons they go into hibernation is to preserve. We do the same thing, but we're not in any danger. We're not in the lack of food. We're not in, well, I shouldn't. I can't say that across the board, but you know what I'm, do you know what I'm getting at? Is that this was a, uh, something that we inherited ancestrally, but it's no longer needed to preserve our, our physical bodies and our emotional state. So, um, I don't know why I got into that. Yeah, the Brag, but the Brag Journal is, oh, um, just like with the gratitude journal, the smaller, the better. Keep it simple. Yeah. So what's going to happen is the first week you do this, you're gonna think of all the big things you did in your life and you're going to get those into your Brag Journal and then you're going, oh my gosh, I haven't, like, I don't know where to go now. I've written everything.

Eric: 40:57 And then you keep two separate journals are just like a gratitude one paragraph and then their brag journal underneath it one pair on the same page. Are you just keeping two journals? I'm just curious if you're doing,

Chad: 41:08 I do. I have a composition note pad and I do front back. So, okay. My gratitudes in the front, I open that and then I flip it over am I, and then my brag journals there in the back of it. So basically filling it out until they meet in the middle. Oh God. Yeah. Interesting. Yeah, I'll have to,

Eric: 41:31 yeah, that's, yeah, I'm kind of, I'm really intrigued to try that. Yeah.

Chad: 41:35 So what this does, why do we do this brag journal is again, not, not for arrogance, not to toot our own horn. It is to start to combat. Oh, that's why I went into that self preservation is that, that negative, um, thinking that tries to preserve us from things that are no longer a danger. Right? And so we start to build this journal of all these things that we've done in the world that are amazing and this can even be cooked dinner for my family and they enjoyed it. Or, or had a dinner with our family. You know what I mean? It could just be these smaller things that you can brag about that will, that will start to replace. Once we've done it long enough, it'll start to replace little by little, those negative thoughts. It says, Oh, you never have dinner with your family. You're the worst. Or you know what I mean? That kind of stuff. So it's really to counteract that kind of stuff. Now the third part of journaling that I do as an inner dialogue journal, now this is recognizing our thoughts that arise, that contradict the goal we are working towards. So I love this one particularly with your clients, Eric. So they're setting on this goal of nutrition, physical health, body composition, all of that kind of stuff. And they're setting these goals. And then as soon as we set those goals, that can be a little bit scary, a little bit stretching. We start to have thoughts that arise that contradict our progress towards that goal. And that's what we're really focusing on with our inner dialogue journal. And we often run them, we often run these thoughts in our head and they never get out. They never. So, um, there's, there's this release that happens when we speak things. Um, and, and this, there's, it's quite a phenomenon like especially in therapy, um, or in like trauma patients and that kind of stuff. Like there is a release that happens when we verbalize the thoughts that are circling in our head. So that's what this inner dialogue journal is doing is it's allowing us to release them. We can say them out loud and we can write them on the paper and it starts to create a release. Now it doesn't, it doesn't always just like release everything. The minute we do it, we have to do it over time, but we start to notice, you know, that those things start to release.

Chad: 44:02 So we're riding, we're writing them down. Those inner, that inner dialogue that we're having, that is contradicting our goal. So these things can look like, you can't do this. Nobody believes in you. You're too stupid. You don't have what it takes. You're lazy, you know, all of that kind of stuff. We're writing them down and this is not to reinforce them, but this is for us to start to easily recognize them tonight. Yeah. So we, so I want you to write them. If you, if you choose to, to, to practice this, I want you to write the exact words that you use in your head. Even if they're not grammatically correct, the or, or you know, if they conceptually don't make a lot of sense. If somebody were to pick it up and read it, that none of that matters. What matters is that you can recognize the pattern of words or the phrase ology that you use to keep yourself asleep and um, and then you're going to be able to quicker, more quickly recognize them when they pop up in your mind.

Chad: 45:06 That's the goal. So you've written them down, you now see them in writing. And I don't know if you are this way arc, but I'm very much a visual learner. So I noticed patterns. Like I know I noticed visual patterns, um, a lot quicker than I remember something that was said to me, Dan. Okay. Um, yeah, and so I think a lot of people are, would relate to that, a way of learning. So when we put these thoughts that we're having down on paper, we can then recognize them when we run them and then we can put a stop to them. Or at least, or at least that's, that's pretty advanced. We can at least notice that we're, that we're thinking the thoughts that put us, put us to sleep, right? Yes. Um, then a very, very important part of that. So you can, you can do this, you know, two or three of them a day, uh, just ones that you've noticed in the past day.

Chad: 46:02 But another part, a really important part of that is in the right hand column across from that phrase, I want you to put the truth, what is the truth to that statement that, you know, so if it's, I'm too stupid to do this, it could be, I can figure this out, which is more, more often than not, that's the truth, right? Um, people do pretty amazing things with very little resources and I, I'm right now, um, I'm reading the biography of Frederick Douglass and, um, fascinating gentleman who grew up in slavery and taught himself to read, taught himself to orbit, and then finally found himself on the floor. Um, uh, you know, in front of, uh, these governing bodies and talking them into why, you know, convincing them why slavery was not helping them as a governing body. And, and how they could make more money and have a more thriving economic system and all that kind of stuff.

Chad: 47:14 And he really was so key in, in, uh, abolishing slavery as this black man who was once in slavery. And so I just think like, it's really good. You know, though, that's the kind of stretching that we can use in our morning study to allow us to get new mines, mindsets and mind frames. We can think, well, if he can do that with the circumstances that he had, certainly I can do the things that I'm setting out to do. And so that's where we, we write the opposite statement. That is, that is true. I hope that's clear. I feel like I'm not being real clear. Does that, does that feel okay,

Eric: 47:52 now I have a question on the, on the thought. These thoughts obviously are pretty repetitious. Okay. Yes. Yay. My question is now do I each day write these thoughts down again and what you know and work toward, you know, the absolute goal of, so every day just keep continuous until these thoughts start to change then obviously, right?

Chad: 48:16 Yes. Okay. And, and, and repetition is how we learn and we've convinced ourselves that we need something new every time. Right? That's kind of the world we live in. Now. The new thing, give me the latest thing. And really that's, we, we don't learn that way. We learn through repetition, um, hearing things over and over again, recognizing thoughts over and over again. It's just a, it, that's just the way that we learn. So great question. And I'm sure you've gotten, you know, back over your June over the, the inner dialogue part journal. Okay. And, and to see the thought patterns change, so that be pretty exciting to see that. That'd be pretty exciting to see. That is so fascinating to go back a year ago to my inner dialogue journal and read some of the things that I used to run like a broken record record. Really.

Chad: 49:09 Yeah. It's really, really interesting that, that'd be cool. Yeah. Yeah, that'd be cool. And then finally, an optional part of this exercise, um, this inner dialogue journal is writing a letter to the hero and the villain. So, um, when you look at your lists, the left hand column, the first list that you made of the things that, um, the, the, the things that you are, the thoughts that you're running that contradicted the goal that you're working towards, give that person, I mean, I titled that person the villain because he's the one that's always trying to foil the plans. He's the one that's always trying to put a stop to it. Um, so that villain, so that that is the villain. And then your right hand column is the hero. That is the person who can make it happen, who can do the thing, who knows their, their potential and all of that kind of stuff. And you can write a letter if, if the villain is particularly overwhelming that week or that day or whatever, you can write a letter to them and just let them know like, Hey, I've got this. I'm good. I don't need this. You know, these are the things you're saying to me and here's what I actually know to be the truth. And I don't really need this any longer. But thank you. Thank you for trying to keep me alive. Thank you for trying to help me survive because that's really what it's doing. It's trying to preserve you. Right. Um, but you don't need it anymore. And so that it's just a figurative letter. This is all between you, you know, it's inner dialogue, all of that kind of stuff. But sometimes it helps to write out that letter and actually thank the villain and release them from their duties and a short letter.

Chad: 50:53 It could be sure what I'm, sometimes it flows for me and it's, yeah. Oh my gosh. Okay. You know, and it's just like, you know, here's what you've been saying to me lately. Um, and here's why that's not true and here's the new way I'm going to operate and thank you for trying to preserve me, but you're no longer needed. And again, this isn't just a onetime thing. This is something I, I find myself doing every month or so. Okay. All right. Especially when that villain is, is particularly loud or react. Yeah. Okay. Cool. So let's do the last one. We've gotten a little bit longer than I than I thought we would say. The last one is called stacks. And um, I love this because it goes right along with biostak, which is, uh, you know, of course if you've been listening it's, it's five, five organic ingredients stack together to work synergistically.

Chad: 51:47 So this is what we're doing is when we're building a stack, uh, we are stacking up against something big. So if you have a goal, like I'm going to change the way I eat, I'm going to lose this many pounds, I'm going to exercise this much, or you know, and, and, and that seems very big to you. The best way to accomplish something like that is stacking, and this is another journaling kind of another journaling exercise. However, I don't, I don't often go back and read them because I just, I just do a new stack when I fill in, when I'm feeling like I'm up against something big. But this is 50 reasons why. That's all you need to know. So if you are changing your diet list out, literally write them down on a piece of paper. 50 reasons why you are choosing to change your diet.

Chad: 52:40 Now it's 50 because it should be a stretch. It should really make you think. But if you put enough time and you can even split it up into a couple mornings, but if you do 50 reasons why that will start to cement it even deeper. Like this is serious. This is a big deal. There are a lot of reasons why I'm doing this. If you are going in for a job interview, let's say is a little bit scary and it's going to stretch you a bit, 50 reasons why you are the best person for that job, do that stack minutes before you go into that interview. I guarantee you, you will go into that interview with a different energy. You will go into that interview owning that job before it's even offered to you because you have behind you. When you walk into that interview office behind you and underneath you, you are standing on 50 reasons why you are the best person for that job.

Chad: 53:47 So this stacking is very, very, very powerful. And, um, it can be done very regularly with things that you're up against, things that you're trying to accomplish. Um, and, and it's, it's really, really a powerful exercise. So anyway, that's, that's everything that, those are the five exercises. So morning routine, gratitude, Journal, Brag, Journal, Inner Dialogue, Journal and stacking those five, if you use all of them, you will be a powerhouse. It will, you know, you will come alive like nobody else. Um, and it'll be really fun a year from now to look back and see how much life has changed, how much your thoughts have changed and a, and just a really, really cool exercise. Any final thoughts, Eric?

Eric: 54:29 Now I, I, I'm really going to do the journal. I, I've, I've got lots of journal empty journals over there on my desk. I know I'm, I'm really going to do, I'm going to do the gratitude and the Brag Journal and do that. [inaudible] I gotta work on that meditation. I do my walks and my appreciation walks, but I've got to work on that. But this journal, I don't journal and I'm really gonna work on that Inner Dialogue Journal too. So I mean, I'm going to do this. I'm really going to do it sound anyway. I really appreciate it. Here. We'll do a followup then. Yeah, do a followup because I'm going to start tomorrow morning, so I'm going to add that to man to my daily plans. So I'll, I'll get it done. I hope others do it. To really give it a try and then maybe we can talk about it and, yeah.

Chad: 55:18 And I would love to, as always, I'd love to hear people, um, people's reaction to it and people's experience with it. It's been cool. Eric. I've been a, I've had a lot of people reaching out to me recently, um, and just letting me know how the, the, the podcasts on mindset have helped them and changed them and, um, and are, are starting to help them improve their lives. So I'm really, really grateful for anybody that lets me know that.

Eric: 55:42 Yeah. And I'm excited because my clients, I get feedback from them waiting on our in our social media wingnut and feedback and they really appreciate jumping into the mind a little bit and, and we're doing both body and mind, spirit, brain, we do it all. So that's right.

Chad: 55:58 That's right. If anybody out there wants to reach out to me, the best place to probably do that is either on Facebook, it's just Chad Brown or on Instagram and the handle's at Chad l brown and I monitored both of those pretty closely. You can reach out to me there if you have any questions or just want to let me know that any of this stuff is, has helped. That would really, really be a benefit initial to me. So thanks mind hacking with us today Eric.

Chad: 56:25 Well I appreciate it. Thank you. Thank you.

New Speaker: 56:27 Also quickly we, we've mentioned biostak. Um, if you don't know or haven't heard, go to go to biostak.com. Check it out. Super duper important. Um, uh, cellular health and all of that good stuff that you've heard Eric and I talk about. Go there, check it out, get biostak, see how good you can feel. And I want to thank you for joining us on this quest for optimal fitness. If you're ready to begin your own journey and live your life and Ketosis, 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 entertained you, we encourage you to go to iTunes or wherever you get your podcast, leave us a five star rating and a glowing review. Finally, the greatest compliment you can give us is sharing this podcast with your friends and family, those who need it the most, who are looking for a different way of leaving living, and until next time, stay keto.