07/17/19 E97 Mapping your Morning Routine (Part 1)

๐ŸŽถ "The best part of waking up is"๐ŸŽถ...meditation, gratitude and exercise? You bet! Today Chad and Eric discuss the importance a morning routine plays in starting our days off right. This is part 1 of 2 on "Maintaining Mindfulness".

How good mornings actually start with good evenings.

Starting your day with gratitude.

Exercising with a glass of water...

How to feel the happiness of others (and what it does for us!)

Of meditation and prayers

Stop trying to empty your mind! Just observe.

Journaling for self-acceptance (not bragging).

Getting some external knowledge each morning.

And, not criticizing the falling child.

In this episode, Chad mentions a site he uses to help get external knowledge (and reminders) each day, its dailystoic.com.

And one thing that certainly helps the mind on the biological side is bioStak! Go to bioStak.com to experience the clear.

And as always, if you have any questions on this episode (or any questions in general) donโ€™t hesitate to reach out to us at bioteam@biofitcoaching.com, or submit a question on www.lifeinketosispodcast.com

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


Chad: 00:00 You wake up, you have those first negative thoughts and you don't even realize that that's your, that's what's happening. And you just go into the cycle, right? It's, we're, we're very cyclical people. We're very habit forming people and, and t before long, not very long, actually, we're just into a habit and a cycle that we don't even recognize that we're in. So even just noticing, oh my gosh, look, I'm, that's the cycle. Then you're, then you're back into a place where you have a choice and you can make the choice to um, you know, choose something different. Oh, I caught myself. Great. Now let's talk about some things that I'm grateful for. Let's have some self talk that I'm grateful for my body, my, you know, the, that I'm breathing, uh, that I woke up to somebody that I love, whatever, say a journey begins in a single step or in my case, one less piece of bread.

Speaker 2: 00:00

Chad: 01:01 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 well 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, a biohackers guide to optimal body performance.

Chad: 01:34 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, I'll take your word for it, the biohacker himself, Mr Eric Bischof. Somewhere along this journey of ours I realized that filling 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 ketosis. Today we're talking about maintaining our mindsets. So as most of you know that have been listening for awhile, we kind of go back and forth one week about keto science and diet and all that kind of stuff. And then, and then the, um, the next week we'll do something on mindset because we wanted to make sure that this was much more of a holistic approach to the keto lifestyle, which, uh, our mind and our mindset and our thoughts play a lot into our success with Keto.

Chad: 02:31 So this is going to be one of a two part series. This is going to be the first part of a two part series called maintaining your mindset. And in this episode we're going to go over, so Eric, you and I, we've talked a lot about my morning routine and I mentioned it here and there and practices that I do, but we've never, I've never fully outlined exactly what it is that I do every single morning. And so, um, we've had people asking you, you mentioned this, but we'd like to know more. What do you do? How do you do it? Like how long does it go? How long do you do it for? And so that's what we're going to approach in this first episode of this two part series. So this is going to be all about my morning routine or, um, ideas of what you could include in a morning routine. Um, but before we drive home where we dive in. Eric, how are you doing?

Eric: 03:22 I'm doing pretty good. How about you?

Chad: 03:24 Um, I'm doing awesome. I'm doing great. I'm excited to talk about this. This is a huge part of my life. What were you going to ask?

Eric: 03:31 Did you get your morning routine done today? Did, yeah. Great, great, great. Your routine this morning. I, uh, I noticed that I'd have to share my routine, so we're good.

Chad: 03:44 I, I'm pretty consistent with them, very consistent with it. The, the about, the only times that I sometimes miss it is, um, you know, even this last weekend we went camping. We just headed for the, for the mountains on Friday evening and sometimes, um, I'll miss it when I'm off my beat like that, you know, somewhere off, uh, doing something fun or you know, whatever. I had two nights, two nights where kids didn't sleep all that great while we were camping. So I was a little tired in the morning. Well, you're in a campground or off on your own. Oh yeah, we were in a campground. It was actually a family reunion. Yeah. Where'd you go? Yup. We were just up the canyon. Just south of here. Yep. Oh cool. Yeah, it was straight up, but I didn't get a chance to go up. So maybe this week I'll go up.

Chad: 04:33 Good. Cool. So, um, so we'll start by talking about my routine and then next week, or not next week, but the next part in this series, which will probably actually be two weeks from now because we have a really special episode coming up, uh, in a couple of weeks. Um, but, uh, then we will talk about maintaining the mindset throughout the day. So as upset comes up, you know, stress or you've got a lot of things to do or you're tired or bored or you know, those are all times when our mindset can slip. So we do all this work on ourselves in the morning or whenever you decide to do. It doesn't have to be morning, but I am going to talk about why I do it in the morning. Um, and I think it's, I think it's a good idea to do the morning. It doesn't have to be done, but you do all this work on yourself in these mindset, you know, sessions, whether that's morning or whenever you do it. And then throughout the day things happen, right? And those things can really throw us out of the mindset that we set ourselves up for. And so, um, the next episode is me talking about how we deal with those situations that come, that come at us, uh, before we even know it and, uh, how to, how to manage them and how to get yourself right back into the mindset that you want to be in for the day.

Chad: 05:53 Sounds good. Sounds really good. Okay, cool. So, um, so for, um, for myself, the morning really, really is super important for me to do my mindset work in the morning. It just seems to set myself up for a day that's going to be great. Well, I shouldn't say that. Not all my days are great, but it puts me in a mindset that allows me to take whatever's gonna come my way that day. And so I've tried doing it. I used to have a really hard time getting up in the morning before I needed to. And so I used to try to do some of this stuff in the evening at night, but I'm always really tired. Um, I always am falling asleep. That's also the time that my wife and I have to talk to each other and, uh, you know, just kind of wind down together, whether it's while we watch a show or have a conversation or read a book or whatever. So it really started to make sense for me. Um, also there's no distractions in the morning for me. If it's early enough, like the kids aren't getting up yet. Um, and my wife Katie's, she's usually doing her own thing, her workout, that kind of stuff. She likes to do all that stuff in the morning as well. And so the morning just makes sense for me. And um, and always, uh, I think it'll, I love it now. I love getting up. I can't wait to get up. So five 30 every single morning, uh, that clock hits five 30 and I'm up. Cause I'm stoked for my time before everybody else gets up, before the world wakes up and things get busy. Uh, all of that kind of stuff. So Eric, I know you're an early morning person to right?

Eric: 07:37 For sure, for sure. But I'm not, I'm not stoked to get up. I'm like, I'm not one of those that, you know, I wake up all night long. I wake up two, three, four. That's why I had that order rain to try to figure out my sleep. But I wake up all my life, but I'm not one that, you know, when I wake up and then I'm not wanting to say, um, I've never pushed the snooze once in my life. I'm never know when my alarm I'm up. But I'm getting, you know, and I really, I have to, one thing I relate to is I get up early so I can have some of my time, you know, I'm walk the dog at four 45 a I met, you know, my, my stuff, whatever, you know that I do in the morning, but I actually look forward to the morning like you do. It's quiet, it's peaceful. There's no one in the world, but you kind of,

Chad: 08:28 it is and it's um, it's awesome. In the summer sometimes it's a little bit harder in the winter, at least for me, just because it's going to be dark well into when everybody gets up and everything like that. But it's December, you're starting to see those first rays of light pretty Dang early, like five o'clock at least where we are now.

Eric: 08:46 Are you going to, you do this even you go to bed at midnight, you, you still,

Chad: 08:55 No, no, no I laughed because we're in bed by nine 30 easily.

Eric: 08:58 I know. But what if you do go to bed at midnight? You still up at five 30?

Chad: 09:01 Yeah. Yeah. Okay. That is so rare. I, so the, I guess that's a good point to make is that I really protect my evenings as well. So do I, you know, go. Um, my phone goes, I mean all of my friends and some of my work colleagues and, and partners and stuff like that, we'll tell you, Chad's not going to answer a text after eight 30 at night.

Eric: 09:23 Well, I know that and we don't contact you after eight and you don't do it to me there. So it's good.

Chad: 09:30 On the rare, rare occasion if something not right or something like that, then I'll have my phone out. But otherwise, eight 30, the phones gone. It's away from me. It's silenced. It's on a charger, not next to my bed. Um, and, uh, I'm, I'm using it a different alarm clock so that I don't have to have my phone next to my bed. But yeah, that's a great point. I'm, I'm trying, I'm s I'm doing everything in the evening that I can to set myself up for a really good morning.

Eric: 10:01 And I know when you text, we text a lot and I wait for your texts. If there's something we're doing in the morning or whatever our schedule is. I know once I hit the bed at eight 30, there's nothing coming from you. It's so again, if I don't get it by eight 30 or so, I know it's not coming so I can just relax and go to bed because I hate those 10 o'clock or 11 o'clock texts that people give you and I'm always happy to know, okay, I'm good. You know, he's, he shut down. I'm shutdown, we're good to go. He'll text me in the morning.

Chad: 10:32 Absolutely. And that's been something that I've adopted, um, just over the last probably six months is I used to go to bed with my phone. I'm still going to bed pretty early, but I, but I used to go to bed with my phone, you know, whatever, scrolling through stupid Instagram or whatever and all of that, um, just has seem to matter less to me over the last little while. And those moments where it's a sit up in bed and talk with my wife or watch a funny show together. We love comedy and stand up comedy and stuff like that. So we um, we'll often, you know, just chill and hang out and that really sets us up for a better morning and a better day the next day. So that's great. Yeah. So, um, my practice, and I always want to stress when we have these conversations, they're like, this is, I wanna make sure everybody understands this is a practice for me. I am not here saying that I'm a guru or that I'm perfect at this or that I have mastered this in any sort of way. I struggle with all of this every single day. One area or another, I struggle with it, but it's just a practice. And when I looked, got it as a practice, but I'd say this is, I'm just training. I can allow myself some mistakes and I can allow myself some not so good mornings and some great mornings and any just with anything, right?

Chad: 11:56 Eric, whenever we're practicing something, whenever we're training for something, we're going to have ups and downs. And you as a coach know this and anybody, any athlete or any coach knows this, um, that you can't put too much weight on any one day. Correct. Right. Um, and uh, and you have to just track progress over time. And that's what I've been trying to do is not put any, not put too much weight on any one day, but practice and, and track results over time. And I've seen great results. You and I have talked a lot about my, some of my longer term results that I've seen through some of this stuff. So, um, my practice starts the moment my feet hit the floor. So, um, I know that we've talked in this podcast Eric, a lot about um, creating, uh, things in our lives that are signals to do something else. Right? So I talk about, um, some sunrises whenever I try to see a lot of sunrises. So I actually end up, especially in the summer, I ended up doing a lot of my mindset morning stuff outside cause I love to watch the sunrise, all that kind of stuff. But I, I set up these different signals in my life to remind me to do certain things. So when I get out of bed in the morning, my feet hit the floor. That is when I start my practice. And that's just a quick kind of run through of gratitude for the day, for waking up for my bed, for air, you know, for my wife and kids, like just the most simplest of things. And I usually try to name three or four things, um, before I stand up and start, you know, doing the things that I need to do to get ready for my mindset practice.

Chad: 13:46 So that's the very, very first thing that I really try to do. And yes, some mornings I forget, but if you can get in the practice and get in the habit of just naming three or four things that you're thankful for, the moment your feet hit the floor, it is transformational. It's, that's everything up for, because you know, a lot of times that is a moment we're reprogramming something. We're rewiring something, um, in our minds and in neuro, neuro neurol in the mind. I'll go there. You have word is throwing me off this morning for some reason. But, um, there's a literal, I mean when we go into gratitude or thankfulness, um, there's a little, there's a literal re switching of the mind, um, that allows us to be more self accepting. It allows us more happiness, all of that kind of stuff. So if we can get the practice of this, because this moment, I don't know about you, Eric, this moment for me of just waking up just my feet hitting the floor, a lot of times that's when my first thoughts are, oh my gosh, I've got so much to do today. Um, or I can't, it's like that moment of realization that life comes back, right? Like, oh, I can't believe I've got to do that or I have that hanging over my head or I made that mistake. Or It's, uh, it's a time that I naturally tend towards, um, looking at the things that aren't going to be great. Yeah, I have to do that. I have to face whatever that is. And so that switched to a positive thankfulness and gratitude has been really cool and it's really awesome to watch how quickly those first initial thoughts of, of doom and gloom leave. And uh, and then I get to really concentrate on some things that, um, I'm thankful to be alive for that morning.

Eric: 15:45 So, so most people, majority wake up thinking negative from the get go. I mean I do, I mean yeah, I'm thinking of, you know, work I got to get done with studying. I got it done and all the stuff's starting to pile up, you know, on me, right when I, you know, and I know it's calming cause you know, I know what I'm up against the next day and it's never, and I'm changing because of you and the podcast and what you've done. I really made a lot two really positive changes, um, how I start my morning now. So, you know, big props to you on that. So it is, it is working. It really is working for me. So it sounds,

Chad: 16:28 it's important and it sets the tone right. And I would say just like all of the other things that I talk about with people here, if you wake up and you do this, don't shame yourself. Don't say, oh my gosh, I'm so bad or stupid or negative or whatever. Just start noticing. Start noticing is like, and you know, noticing that you do this is like 80, 90% of the battle. Because what's happened up to this point is it's just all been on autopilot. You wake up, you have those first negative thoughts and you don't even realize that that's your, that's what's happening. You just go into the cycle, right? It's, we're, we're very cyclical people. We're very habit forming people and, and t before long, not very long, actually, we're just into a habit and a cycle that we don't even recognize that we're in. So even just noticing, oh my gosh, look, I'm, that's the cycle. Then you're, then you're back into a place where you have a choice and you can make the choice to um, you know, choose something different. Oh, I caught myself. Great. Now let's talk about some things that I'm grateful for. Let's have some self-talk that I'm grateful for. My body, my, you know, the, that I'm breathing that I woke up to somebody that I love, whatever.

Chad: 17:50 um, you know, all of that kind of stuff. So, um, that's great. So, uh, so I, I try to mix up the order, so I want to make sure people don't think I'm, I'm giving this in any certain order. Um, sometimes I'll do my physical exercise first, um, which I actually appreciate and I actually like doing the physical work first because I feel like doing the physical work gets me in tune with my body, um, and really like kind of clears my mind a bit before I go into my more mental, um, and what some might call spiritual work. So, um, I'll talk about the physical work first. So I've been, I I do about 30 minutes on a regular basis and then one or two days a week I'll do something a little bit longer, but 30 minutes is really all that I need because I'm doing hit training, which is the high intensity interval training. And, uh, I actually just started doing kickboxing. There's a kickboxing gym that opened up near us and I went and did a test run a couple of weeks ago and loved it. I thought it was so much fun and I get out so much aggression. I don't know, there's just something about punching and kicking things that is a, it's pretty, um, pretty therapeutic. Um, and uh, anyway, so I do 30 minutes of hit training, uh, three days a week. And then I do yoga three days a week. And then Sunday is what I call Sunday run day. Sunday run day. Fun Day is kind of the, the joke that my wife and I have is we usually go on a trail run and that's usually a longer one.

Eric: 19:39 Now how many minutes from the time you wake up to where you're actually performing the exercise?

Chad: 19:46 Pretty quick.

Eric: 19:46 Are you racing, I mean, you rushing out the door?

Chad: 19:50 Are you trying to, you know, no, I try to have a good 15, 20 minutes before I need to leave the house. Okay. Because I will, like, I'll do my mental gratitude exercise and have a glass of water next to my bed and I try to drink the entire glass of water that I should have included that because I think having that glass of water first thing in our stomach is much better than like, especially if you're a coffee drinker or you know, or do smoothies or whatever. I think it's really good. Um, and I think the science backs this up. I've done some reading, I couldn't site anything, but having a good amount of water first thing in the morning just feels right to me. It feels refreshing. And so I'll usually spend 10 minutes just actually sitting there thinking and drinking water, um, and try to make sure that I get a good glass of water in before I get going. And then obviously restroom, all the gather all the stuff that I need if I didn't do it the night before, um, and then I'm off.

Eric: 20:53 Yeah. Cause you're, and of course you're going to hide, dehydrate through the night usually. So yeah, I just want to hydrate. Are you putting any, um, electrolytes in that or are you just taking your sodium a little bit? Just to know?

Chad: 21:04 Yes. For Water, I've just been doing water. Um, and uh, I know you've been working on a pre-workout that I'm, I did to try, so that will probably go between my water and my workout. Yeah. Um, yeah, so that's been great. I've loved the kickboxing class. It's, it's actually, uh, it's a nationwide chain that is uh, um, what do you call those franchises? So it's a franchise and it's really cool. I just found it so that we just got one here. It's called nine round or right nine rounds and it's all kickboxing. You'd go in and they have nine stations and each station has, uh, an exercise that you do for three minutes and then there's a 32nd kind of cool down in between. And there's a trainer there. So one of the stations is always working with a trainer to do a punch, punch, kick Combos, which is really fun. Um, and so they've got the pads on and you're punching the pat. Anyway, I'm having a good time with it. It's, it has gotten me out of, we'll kind of a slump. I was doing some more, uh, filled fitness stuff and it was just getting a little monotonous, a little boring. Um, and so this one's cool. It's a, it's a different workout every time you go. And, uh, anyway, uh, it's not a commercial for them. They're not a partner or anything, but I've just, I've loved, I've never done anything like that except for when I was a kid. I was in karate, but.

Eric: 22:31 in fact, my wife's going to take you up on that one week pass when she [inaudible]. Yeah. When she gets back in town, I sent her the link and everything and she's at the point and some people can solo workout like, like me. Okay. You know, but she, she's been doing it for a year and she's like, I need to get back in a community. I need a little more support, more push, be committed. When I walked through the door, somebody pushing me, she goes, I don't want you pushing me. It gets into a battle. Stuff dies. So she's like, I'm, you can't, you can't, I can't work out with you like that. And it's, she just needs that. Can, that community and a lot of people do. I, I have clients I say go back to a class if it, it wakes you up, it excites you and motivates you. Go back to a class.

Chad: 23:24 Yeah. Yeah. A group in a class and a trainer really helped me to get to get the most out of it. Oh yeah. No. Um, so I come away from that 30 minutes, just beat and then, um, and then on and then I'll alternate. So I'll do that Monday, Wednesday, Friday, and then Tuesday, Tuesday, Thursday, Saturday I yoga. Um, so this is usually like a 30 to 40 minute practice. There's great, there's really good yoga instructors on Youtube. Um, I, I happen to use, uh, there's two that I use yoga with Adrian. Um, and she has a huge yoga channel and just really specific practices and they're not too long. They're usually 30 to 40 minutes. Um, and then there's another yoga company that does them that I can't remember right now. But if you want more of an intense practice, it's usually about 50 to 70 minutes. Um, the shoot, I wish I could remember the name, I didn't jot it down before we started talking about it, but anyway, you can find them on there. You just, you know, just search yoga on youtube and there's some really good instructors and it's free and it's awesome. So, uh, if you want to do that, but that's just kinda my routine. And then like I said on Sunday, uh, my wife Kate and I usually do a longer trail run on Sundays and that's just kind of our time to be together, do something different and get out into the mountains. So we love that. Hmm. So that's, uh, that's.

Eric: 24:53 you doing one run a week? One Cardio one, one run.

Chad: 24:55 Okay. Yeah. Yeah. That's not my only cardio, cause the hit is a lot of, no, no, I'm talking about the long cardio. Yes. Yeah. But yeah, that's more of my endurance. Your heart rate. Cool. Yup. Yeah. So that's my physical and I feel like when I do the physical first, it really sets me up for a good mental practice. And I don't know what that is, but it just seems to, you know, when you exercise Eric, it just kind of clears your mind a little bit and you come away from it feeling a little more lifted. Well, I guess all those endorphins. Yeah. You already have perfect going. Right. I don't know why I say I don't know what it is you're kicking it in. Yeah.

Eric: 25:34 So you actually did something that was hard and you accomplish something rewarding.

Chad: 25:39 Yeah. So I guess it's a combination of a few things, right? You have the chemicals going that make you good and then you also have that feeling of accomplishment, of hard work and all that kind of stuff. So that really just sets me up for, for good, good mind works. So, um, uh, so I'll move into the, to the mind work meditation. So there's, there's a lot of things that I do for the mind. Um, there's three things specifically that I do for my mind, uh, in this, in this morning routine. So the first one is, uh, is some sort of meditation. Now, recently I have been, um, you know, I, I do much more of a formal meditation and so I've been doing a guided meditation with the Waking Up app, um, that Sam Harris's meditation app and there's like 50 different, uh, guided meditations on there, so you don't ever get bored.

Chad: 26:40 And you know, he, he has set it in a way that you usually, the way he has set it up is to do all 50 meditations for free, 50 days in a row. And then he has a meditation of the day. So he says, do all the, he says, do the 50 set meditations that are in the app and then start doing the meditations of the day. It's really cool. He introduces different types of meditation, different practices. Um, and uh, I do a lot of metta meditation, which is like, um, picturing somebody that you, you can picture anybody really and you really feel the feelings of, um, them having true happiness. So the way to start this is to like start with people that you love and that you have a good time with and you don't have a reserve any reservations with and you just really experienced good feelings of them experiencing true happiness.

Chad: 27:39 It's not like, well, I guess for me, some people think, some people look at it as sending them happiness or sending them energy or whatever. I don't necessarily buy into that. Um, for me it's just much more of me feeling the feelings of gratitude or happiness for them. Does that make sense? Sense of practice much more for me. I don't, I don't believe that I'm sending them anything or, or creating anything for them. I think they, I think everybody has to do that for themselves and put in the work. Um, but it's me more finding happiness and gratitude in other people's happiness. So that's been a fun one. That's one I've been doing recently. There are some people who do metta meditation. Um, it's like Mehta, um, m e h t a. I think there's some people who do it for weeks, months, years, even with the same person. Especially, this becomes a really interesting meditation. The same person. Yes. Um, when you focus on somebody who you have a really difficult time with, now don't start there because it's going to throw you out of it. You have to understand it and get to know that type of meditation with somebody who you love because it's a little bit easier to come to you. But then when you can move on to people who you're, you're not, you don't like so much or don't agree with or I've had really bad experiences with, um, a lot of people overcome trauma through this. Um, I know a lot of people who do it with the current political leadership. Um, and uh, yeah, it can become a very longterm practice. It's pretty loud. I've never heard, I've never heard of that. Yeah, it's, it's pretty cool. So that's what I'm doing right now.

Chad: 29:29 And um, the app really walks you through that. Again, that's called the waking up app. Um, there's other ones like calm or headspace. Uh, you can also find guided meditations on Youtube, which are really cool. The problem with youtube is you end up bringing advertisements into your meditation sessions. If you don't jump into a 15 minute meditation, you could have an advertisement pop up or you know, in the middle or at the end of that meditation, which isn't always a, it's kind of counter productive to what you're doing. So, um, but, but if you're not into formal meditation, it doesn't have to be formal. Um, there's a lot of other ways to meditate. In fact, Eric, can you tell me a lot about your, um, your walks with your dog in the morning, which is routine for you? I, I think that is a form of meditation.

Eric: 30:28 It, it is, cause I, I ended up sitting at a bench that's out there that's overlooking his kind of a palm thing. And that's where I do. If I'm, I'm prayer more or less. Okay. I, I do what I do. I years ago I changed up. One of my prayers in the morning is everything that I'm thankful for. I ask for nothing. So it's just strictly what I'm thankful for. Yeah. And, and it seems to be something that's clicked with me, you know, to help me a little bit. I think. And I start to really appreciate the things that I'm grateful for. Not, you know, since we've been talking more and more, I do it more now because of the gratitude. Instead of always asking for things. I noticed my prayers were always asking so I've made a change. But anyway, yeah, that's it in the morning. That's how I start. You know, it isn't like a meditation for me. Yeah. But I need to do your Chi. I want really, I downloaded that app and I really need to get it and get going on it.

Chad: 31:28 And the, the, you know, at the most basic level meditation is just an observation of our thoughts. That's it. Like people think, people think that meditation is like some Zen thing you have to do or you don't have any thoughts and you're complete peace and Yada Yada Yada. That's like, that's more like the, the mainstream commercial realization of meditation. Meditation in its most basic level is just an observed observation of your thoughts. So anything that gets you into the space where you are observing your thoughts and not judging them, not trying to push them away, but not trying to bring them, you're not trying to force them any direction. There is no push or pull. Um, but just an observation. Um, anytime you can get yourself in that state of mind that is meditation so it doesn't have to look. So people, you know, a lot of people when they are praying to a god or something like that, they are putting themselves in that space of observing what comes to mind. Um, now I would say, you know, asking for things or you know, that sort of thing is probably a little more push pull than most meditation. Um, teachers are or practitioners would suggest that that becomes a little bit more of trying to control things and that kind of stuff. But when it's just a prayer of, you know, observing and um, and being thankful and you know, all of that kind of stuff, then that's absolutely a great form of meditation. So, um, so that, just keep in mind that baseline of observing your thoughts.

Chad: 33:05 But this is just a time to get quiet, to center, to calm a lot of, a lot of meditation practices, um, focusing on the breath. So even if you don't know where to start, just start by counting breath. So [inaudible] count, you know, inhale one, exhale one, inhale, two, exhale two and see how long you can count your breath before you're lost in thought. And it's very interesting, like I think when most people are introduced to this idea, they think, oh my gosh, I could count breath all day long and not get distracted. If it's quiet, you're alone and you're focusing, I guarantee you, it will surprise you how little you can count before you catch yourself lost in a thought somewhere and then start over. And uh, yeah, it's pretty, it's a very, very interesting exercise of focusing on the breath. Um, and it's a great place to start. That is the, uh, when anybody asked me, Hey Chad, where should I start with meditation? I would say either go guided or breath counting and just really count your breath, feel it, feel your breath from the very moment you start to the very moment. And so to the moment from the moment you start the inhale, what does that feel like in the moment you end the inhale? What does that feel like and.

Eric: 34:31 have, have you ever worn a heart rate monitor when you meditate? I haven't, no. I'm just curious because, you know, interesting to see what it is at the beginning and through the meditation if you can really hit it really slows down. I'm sure there's studies. Oh yeah, yeah, yeah. We'll have to record that. That would be, that'd be, that'd be interesting to hear.

Chad: 34:55 Um, my, for myself, I try to keep, like if I'm using an app, um, I try to keep screens as far from me as possible. So I'm usually on a booth Bluetooth headset. I'll start the meditation, leave the phone in one room and I'll go into another room or another side of the yard to do the meditation just so I'm not, don't have that screen near me. Um, for a while, for a couple of years I was meditating to music just like lyric non lyrical, you know, instrumental, whether it was classical or um, Lo-fi or whatever, I've actually stopped doing that. Um, cause I've found that that was, uh, a source of distraction for me to like make time go by. Yeah.

Eric: 35:40 [inaudible] favorite spot. You have a favorite spot and then outside, inside or does it matter where you are? You can, you can go into the zone. It doesn't matter intentionally.

Chad: 35:49 Yeah. I very intentionally try to, uh, change up the spot so that I don't get myself into the thinking that it is the spot, you know, that I need that I can't do this here or there, you know? Yeah, exactly. And, um, one thing I do love about Sam Harris's teaching around meditation is he talks a lot about you should be able to do this, um, while your kids are running around the room and while you're on the train or while you're, you know, this sort of thing, if you can get to the point where you can really center and observe your thoughts in those, um, in those scenarios, then you, you're set up for success, um, pretty much anytime, anywhere. And you can have a meditation practice. This idea that it has to be like out on a rock in solitude and something like that. I don't know, whatever, um, you know what I mean? But that, that can be, um, that could, can hinder your practice thinking that you need to have a sacred spot. However, I would, I would definitely say if that works for you, do it, whatever, whatever's going to get you there.

Chad: 37:04 Like do that. Um, but don't get too hung too hung up on any of these sort of things. So, and then a lot of people worry about the posture. Don't worry so much about the posture. In my opinion, laying, sitting, standing, walking, whatever it is. Um, I can't lay because I'll fall asleep and, um, you know, so sitting up straight, uh, is, is the best for me so that I can stay as attentive as possible. Um, and you know, as weird as it sounds, the waking up app and Sam Harris, he also takes you through meditate, open-eyed meditations. So it doesn't always have to be closed eyes. Um, he'll take you through a open eye where you observe everything around you and see how your mind and your thoughts interact when your field of vision is not blocked. And, uh, it's really cool. It's a really fun practice.

Chad: 38:00 Um, and just like I said, I want to stress the point is not to not have thoughts. The point is just to observe your thoughts and not judge them and watch them come and go. Makes Sense. Yeah. So you're more just, it's a study of the patterns of your thoughts rather than trying to force them to not come. That makes sense. Yeah, that makes sense. So, so that's, that's a, that's the first piece of my mindset. And that's usually like a 10 minutes, 10 to 15 minutes. On a long day it would be like 20 to 30. But that's a rare occasion for me. I find that 10 to 15 minutes is a great period of time.

Eric: 38:42 Is that you try to go longer or [inaudible] that's where you feel just not that stat.

Chad: 38:48 It's just, it just is what it is. And sometimes when I go longer, um, I start getting worried about all the other things I need to start getting done for the day. You know, that's one thing. So I have done longer. I've done 60 minutes. Um, that was actually with a meditation group and it was a Sunday. Ah, mid morning they do, they meet at like 10 30 and Y'all get together and you meditate for 60 minutes. It's, it's dead silence for 60 minutes. Um, and then they'll do some cool things like, you know, come back together as a group and talk about, uh, Ha's and insights and experiences and there'll be people that are asleep, there'll be people. It's, it's an interesting experience for sure. Um, but yeah, that's the longest that I've gotten. Daily functional is 10 to 15 minutes.

Eric: 39:37 You remember Julia, one of my clients, she was the absolute deepest Meditation Person I've ever talked to or met. She was doing four hour meditation. Wow. That's amazing. But she goes to that, I forgot the guru now a person that, that their style of meditation, uh, I'm not sure, I can't remember the name, but it's a real deep practice. So pretty impressive actually. I learned a lot from her. I really learned a lot from her too. You Bet.

Chad: 40:13 So, so then for a mindset or, or for mental stuff, I moved to, uh, journaling and I have two different journals that I do, which is a gratitude journal and a Brag Journal. And they're pretty just listing things. So I list things that I'm grateful for. And then I list things that I feel accomplished for. And that's sort of brag journalists, and it's not, it's not an ego move. The Brag Journal is not an ego move. It's, um, it's a confidence and a self-acceptance move. So if we can accept ourselves, we accept everything, both those things that, um, we see as negative, but also those things that we see of Poe as positive or things that we've done that we worked hard for. And so, um, I'm very prone to be willing to accept my flaws, but I'm not very prone to be willing to accept my accomplishments. And so that's where the Brag Bar Journal was born out of is. Um, I brag about myself a little bit every morning and it's a practice and it's uncomfortable for me and it makes me squirm a little bit and sometimes it's hard to think of things, but it's been a really cool thing. I just started this, oh, probably in November of last year. And so, um, we're a little over a half a year with that and it's been a very interesting process and very stretching and you know, all of that kind of stuff. So I haven't, I haven't conquered that one. Like the gratitude journal I'm on. Yeah. Brag Journal and I don't know, I just, it's just difficult for me. Absolutely. I completely relate to that. And that's why I do it is because it's a super stretch and it makes me squirm a little bit and it's been good. Um, and then finally I do some sort of reading now at this point, um, depending on how long my workout took and my meditation and all that kind of stuff. Sometimes all I have is, you know, two or three more minutes for this. Um, but I make sure that I read something that stretches my brain a little bit. So, um, I actually get a daily email from, uh, the daily Stoic, which is really cool. And it's a daily email that comes every weekday and there's some sort of stoic principle that they talk about that they write about with an example and how to apply it for the day. So very often that's my daily reading in this setting. So it's really convenient because by this time it's already in my inbox, so I can just open, pop, open my inbox and I have a go to an inbox that is not my business inbox. So cause I don't want to touch any of that stuff yet. Um, so I haven't come to a specific inbox that doesn't get anything other than just, you know, mindful stuff like this.

Chad: 42:54 I pop that open. It's usually like a four or five minute read and a, and it's awesome, very thought provoking. Uh, you can go if people want to sign up for it and go to daily stoic.com and, uh, it just gives you principal, I love the stoke principles, um, Marcus Aurelius and you know, all of the other ancient stoics who just were really just really flatline. Nothing is huge, nothing is small. It's just all life and just really cool thoughts. So I, I enjoy that. I also have, we have a, my wife and I have, uh, a daily, uh, Yoga book that we read from often. And so that's cool. There's just a quote and you know, some sort of fact about a pose or something every single day, so we can open that up for the day. We can just read together. And that's always thought provoking and reflecting and stuff like that, isn't she?

Chad: 43:49 She's certified or, yeah. Yes. She's a certified yoga instructor. Okay. Yep. Yeah. So, yeah. So pick some sort of source, like a quote book or uh, Yeah. Um, if it's a chapter out of a book that you're into or something like that, but just getting some sort of knowledge base out of this as well because up to this point, everything mentally has been inside and obviously it's very important that we also look outside ourselves for sources of wisdom and sources of inspiration. Um, and that's what that section is for me. Hmm. So that's it. I like that morning routine. Wow, you're good. I love it. I love it. I'm not good. I mean, like I said, it's always a practice and sometimes I'm super distracted. Sometimes my physical exercise goes poorly, like this morning. Um, but I still got through it and uh, and felt accomplishment from it.

Chad: 44:49 But I was, I was lagging. Uh, even the trainer said, what's going on this morning? You don't, you don't seem here. Um, and it was just kind of that, I dunno. I just, it is what it is. It's fine. Um, but like I said, it's, it's all just a practice and it's all just a training. And A and we're never there.

Eric: 45:07 So you need to wear that Oura ring like mine this morning told me not to work out it for me to rest. Oh really? Oh yeah, it's in my sleep was terrible last night. So usually I don't look at my stats till after my workout cause I don't want placebo effect either. Right. It's funny, one morning it said rest, rest. But I had a fantastic workout. But most of the time it's pretty spot on interest. I'm still, I'm still working out today cause it's Monday and it's just what I do, you know. So it says do not, I'm like 50 so I'm very low and I did have a in probably wise, cause I did a ride in a run yesterday so I ran trails and then I had a long bike ride so I doubled up, bricked it yesterday. And so maybe that's, you know that it does. It was strange. You work out late at night, it'll show up on, on your aura. It'll show up as a tell you to rest a little bit. So That's interesting. Yeah, I'll have to do that with my meditation when I, you know, this, see how it works with that for sure.

Chad: 46:14 Well that's uh, that's my, my morning routine. I hope it creates some inspiration for people and this is definitely not for anybody to use to create shame for themselves either. Um, it's super important that this is just something that you want to do your practice and uh, we'd love to hear from you if you implement some of this stuff. If you've already been doing some of this stuff, let us know. It'd be fun to know what other people do for their morning routines and we can, we could share some of those and give ideas.

Eric: 46:43 Yeah, I'd like to, I'm curious to see how many people rush out the door to, to go work out those early morning classes or workouts and see if they get enough time to come back or they're just pushing to shower in, grab, you know, if they're fasting or whatever and they're off to work to start their day. I'm just curious to see how many people just don't, don't, you know, make time for, for any of this. Yeah. I'm just curious cause I, that's how I used to be. I was just on the go, just boom, boom. And now, you know, I really slowed it down. Maybe cause I'm old, but I've really slowed it down.

Chad: 47:15 Yeah. Well I mean these mornings I cherish these mornings. Like I said, they, I look forward to them. They are my time and uh, and I love them. And it wasn't always that way. I mean it took me a while of some super hard to get there. Um, but I wouldn't give him up for anything now.

Eric: 47:34 So now what do you do? We're curious. My promise, if I get a late start, then I'm rushing and I'm mad and I'm frustrated because I'm off my schedule. Cause I'm a little OCD and I feel like I'm cheating myself and I, ah, and I automatically am and I'm in a negative mood. So I, and I noticed that and I got to work on it. But if you get a late start, something interrupt you, do you fall right back into it? Are you good?

Chad: 48:02 I experienced some of that too. But yeah, the practice is not judging it. Right. And so if you can observe it and just go, oh, isn't that interesting? I slept no shame. You know, you don't feel guilty and learning and say, okay, well I noticed when I do w I noticed when I do this the night before, I end up sleeping through part of my morning routine or something like that. And just noticing, just notice, notice, notice. And then once the noticing is, is there, then you can start to turn that into action. Preventative action that is, ah, well I notice I do this, or I noticed that I get into this funk or whatever. I'm going to try this way. And, and just not just not judge those. There's, there's, there's no push and pull to any of this. Okay, that's good for me. You know, I gotta work on that.

Chad: 48:52 I gotta work on that. It's another morning. You learn, right? It's just as if you know, you when a kid, the example that's used often that I, I actually really loved the example. It's a little overused, but that's okay. Like when we learned to walk and, and the child or child's learning to walk and they fall, we don't criticize them. If we could learn to be the same way with ourselves, uh, not criticized, but realize that it's a practice that we're learning. Um, we would look at things a lot different we would expect except ourselves in, in different scenarios. And, um, like again, again, not perfect at this, but, but, uh, I w I work at it. Yeah. Appreciate it. Cool. Well thanks for mind hacking with us there.

Eric: 49:35 Thank you. I, I'm going to work on this good. I really am. Cool. Cool. Thanks. Thank you.

Chad: 49:42 I want to thank the rest of 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 or entertained you in any way, we encourage you to go to iTunes or wherever you get your podcasts. Leave us a five star rating and a glowing review that helps us reach more people. And finally, the greatest compliment that you can give us is sharing this podcast with your friends and family, those who looking for a different way of living. And until next time, stay keto.