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Speaker 1: The stack philosophy really is, what are those simple, shorter

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Speaker 1: things that you could do that Dad will just have

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Speaker 1: a hugely impactful benefit into your death.

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Speaker 2: Hey, everybody, EMILYA Badi here. You are listening to Hurdle,

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Speaker 2: a wellness focused podcast where I connect with everyone from

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Speaker 2: your favorite athletes to top experts and industry CEOs about

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Speaker 2: their highest hies, toughest moments, and everything in between. We

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Speaker 2: all go through hurdles in life, and my goal through

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Speaker 2: these discussions is to empower you to better navigate yours

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Speaker 2: and move with intention so that you can stride towards

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Speaker 2: your own big potential and of course have some fun

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Speaker 2: along the way. For today's installment of Hurdle Moment, I

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Speaker 2: am bringing back my friend Nike, a global trainer and

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Speaker 2: founder of the OCHO system. Joe. We are talking about

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Speaker 2: his philosophy on exercise snacks, which I felt was really

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Speaker 2: appropriate to bring into the mix here at the start

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Speaker 2: of a new year, I think it's safe to say

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Speaker 2: that many are inundated right now with individuals on their

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Speaker 2: social feeds that are trying to completely overhaul their life

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Speaker 2: courtesy of New Year's resolutions. But it doesn't need to

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Speaker 2: be that complicated, and that Hurdlers is what Joe is

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Speaker 2: talking about today with his snacks philosophy. Today, Joe is

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Speaker 2: giving us the lowdown on what exercise snacks are and

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Speaker 2: then talking about snack recomendations in all areas of wellness,

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Speaker 2: from movement and mindfulness to finances, financial wellness, and nutrition.

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Speaker 2: To be totally transparent, I was sitting in the studio

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Speaker 2: with Joe and as he was speaking, I was listening intently,

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Speaker 2: but also jotting down notes, which is indicative, I would say,

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Speaker 2: of just how much goodness and actionable takeaways are actually

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Speaker 2: in this conversation. Now, if you have more questions about

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Speaker 2: starting off the new year on a healthier foot, or

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Speaker 2: perhaps your thinking, habit, formation, goal setting, whatever the case

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Speaker 2: may be, I want to hear them. My voice mailbox

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Speaker 2: is open. If you head on over to the show

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Speaker 2: notes and click leave me a voice message, you may

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Speaker 2: be featured in an upcoming installment of Five Minute Friday.

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Speaker 2: I need your listener questions and I want to be

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Speaker 2: as helpful as possible. If you're not following the show

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Speaker 2: just yet on social, we would love to connect with

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Speaker 2: you over there over on Instagram, Twitter, Facebook at Hurdle podcast,

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Speaker 2: I myself am over at Emily a Body And if

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Speaker 2: you're not subscribed just yet get the weekly Hurdle newsletter

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Speaker 2: in your inbox. It comes out every single Friday, so

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Speaker 2: much on the same stuff you love from the show

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Speaker 2: directly in your inbox. The link to subscribe. It's absolutely free.

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Speaker 2: Is also you guessed it in the show notes. And

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Speaker 2: with that, let's get to it. Let's get to hurtling Today.

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Speaker 2: I'm back in the studio with Joe Holder. He is

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Speaker 2: a Nike Global trainer also founder of the Oho System. Joe,

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Speaker 2: how you doing.

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Speaker 1: I'm good? How are you nice to be back.

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Speaker 2: I'm excited to have you in my own studio this time.

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Speaker 2: Very rare, live and in person. I'm lucky for that.

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Speaker 2: What's going on. How's the beginning of your year?

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Speaker 1: It's good, you know, I'd like to say taking a

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Speaker 1: slow to go fast. You know. I perform a slight

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Speaker 1: self audio at the end of every year and then

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Speaker 1: I just kind of think about how I'm going to

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Speaker 1: tackle the next year and just kind of keep it moving.

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Speaker 1: I don't, you know, overglorify it or make it less

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Speaker 1: than it is. So see, you either to do it

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Speaker 1: or you're not that's my philosophy these days.

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Speaker 2: What's your little self audit look like, I.

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Speaker 1: Kind of just reflect on the past year and kind

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Speaker 1: of focus on the key areas within the OCO system

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Speaker 1: philosophy a little bit, which is I just think about,

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Speaker 1: all right, physically, what are the things that I want

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Speaker 1: to work on in the next year or need to

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Speaker 1: take into account and kind of build my team around it.

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Speaker 1: So simple, simple things. It's like, okay, you know, make

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Speaker 1: sure you have your health insurance, make sure you know,

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Speaker 1: you figure out who you want your gp to be.

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Speaker 1: It's do you have any fitness goals? What is how

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Speaker 1: are you going to make sure that you're eating Because

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Speaker 1: for me, actually eating is hard just because I'm busy,

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Speaker 1: so I try to set up systems that allow me

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Speaker 1: to do that. But you know, finances is how my

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Speaker 1: finances set up? Setting up occupational wise, what are the

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Speaker 1: jobs that I had last year? How does that look

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Speaker 1: this year? Which is always a little bit different, you

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Speaker 1: know if you're a freelancer and you know, making sure

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Speaker 1: whatever that even have the proper accountants, and what's my

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Speaker 1: emotional state with was my mental state? And just yeah,

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Speaker 1: just take into account what happened the year before. The

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Speaker 1: past even two years, and I think about how we're

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Speaker 1: going to move forward, and you know, I'm always about

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Speaker 1: treating life like a class. So I just kind of

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Speaker 1: decided I split my year up into five week periods,

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Speaker 1: give or take. You know. The beginning of that five

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Speaker 1: week period, one week is just kind of prep and

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Speaker 1: and make sure things are set up, and then tackle

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Speaker 1: those next four or five weeks very distinctly with the

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Speaker 1: goals I want to accomplish, and yeah, just keep it moving.

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Speaker 1: And you know, I just think there's too much pageantry

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Speaker 1: and in behavioral change and health and wellness and all

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Speaker 1: these things. And at the point is it's just like school.

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Speaker 1: You know, you get your syllabus, you get your notebook,

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Speaker 1: and you either do it or you don't. The grade

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Speaker 1: is a grade.

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Speaker 2: Two things a double click on one. We've mentioned the OTO

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Speaker 2: system twice here. Ocho one can help others, others can

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Speaker 2: help one talk to us a little bit about what

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Speaker 2: it is for those that may be just getting familiar

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Speaker 2: with you.

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Speaker 1: Yeah, yeah, I mean, the Ultra system is essentially a

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Speaker 1: design philosophy. I look at health and wellness is design.

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Speaker 1: It's art, it's self art, and it's the thought process

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Speaker 1: that you know, we're part of a greater global ecosystem,

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Speaker 1: and if you take care of yourself, that should then

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Speaker 1: spread out and to as to your community in other areas.

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Speaker 1: It started at my time at the University of Pennsylvania,

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Speaker 1: really started as a self healing process, dealing with football

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Speaker 1: injuries and just kind of the intense environment of being

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Speaker 1: in an Ivy League institution. And then from there I realized that,

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Speaker 1: you know, from a human centered design perspective, my opinion

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Speaker 1: of how health and wellness was treating the world was off.

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Speaker 1: So it's kind of you know, focuses on eight key areas.

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Speaker 1: Basically physical health. It just diet and nutrition and of

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Speaker 1: course physical activity, fitness, emotional, which to me is a

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Speaker 1: little bit different. It's kind of like how you refill

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Speaker 1: your cup, whether that's whether spiritual practice or not, and

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Speaker 1: you know, making sure the people around you, to write

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Speaker 1: people and things like that. Mental, it's more so building

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Speaker 1: the fortitude. I think a lot of people focus a

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Speaker 1: little bit too much on making life, trying to make

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Speaker 1: it easier instead of you know, bulletproofing your cup, I

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Speaker 1: like to say. And that's the mental component of it.

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Speaker 1: And then you know, you have your intellectual side, what

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Speaker 1: are your intellectual pursuits, your occupational what's up with your

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Speaker 1: job and things like that. But then it goes beyond you,

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Speaker 1: you know, socialmunity aspect, environmental, you know, kind of the

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Speaker 1: built structure worlds around you, and you know, even financial

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Speaker 1: other components in there. So it's kind of my personal

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Speaker 1: kind of design philosophy as it pertains to my health.

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Speaker 1: It's also kind of how I orient my work, and

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Speaker 1: I work with different companies and brands based in those

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Speaker 1: eighty areas and I just try to set up I

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Speaker 1: like to say, you know, and it's what my really,

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Speaker 1: what my goal, all my goals are building forward is

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Speaker 1: just create infrastructures for people to participate around those key

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Speaker 1: areas of health. Yeah, so that's kind of where it's at.

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Speaker 2: You know. We hear often that like analogy or in

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Speaker 2: the thought process of having so many buckets, right and

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Speaker 2: then your philosophy having eight different buckets, and if there's

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Speaker 2: a hole in one of those, if there's a hole

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Speaker 2: in all of the buckets, it's like hard to like

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Speaker 2: run back and forth between like eight buckets, right, Like

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Speaker 2: it's one thing to have three, but when you have eight,

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Speaker 2: do you feel personally last year that there was maybe

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Speaker 2: one bucket that was running a little bit more empty

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Speaker 2: than the others.

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Speaker 1: Well, see, this is an interesting point, right because you're,

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Speaker 1: in my opinion, you're looking at it as very vertically integrated,

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Speaker 1: right because there's this bucket, this bucket, this bucket, this bugget,

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Speaker 1: and I think that's just the general you know, whatever

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Speaker 1: shortcomings sometimes in the in the industry there we look

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Speaker 1: at verticals, and that's what you know, throws people off.

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Speaker 1: I think about me in the beginning was that whatever

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Speaker 1: I wasn't just a runner, or I wasn't just whatever,

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Speaker 1: I just didn't do training. I also meditated to this

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Speaker 1: and that to me, they're all horizontally integrated. And in

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Speaker 1: the same way. There's two things you got to think about. One.

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Speaker 1: At my time at PEN a concept, you know, basic concept.

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Speaker 1: We always had to tate this class. Everybody ever went

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Speaker 1: to war in or Pen kind of knows about this class.

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Speaker 1: There's a class that is called, I think was something

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Speaker 1: you had to do with SABER, which was basically you

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Speaker 1: had to like run a business in a in an

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Speaker 1: algorithm kind of computed is scenario. And one of the

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Speaker 1: things that they taught us in this class was basically

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Speaker 1: what's a multi utility attribute analysis that it's okay, when

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Speaker 1: you're running a business, you have to figure out what

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Speaker 1: attribute has the highest utility at that moment. Something you

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Speaker 1: might need to do all the time, other things you

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Speaker 1: only have to do some of the time. Some things

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Speaker 1: might be a natural at that you just don't even

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Speaker 1: have to worry about. That's a very like Tom Rath's

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Speaker 1: kind of strength Finders philosophy, So when he comes to

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Speaker 1: thinking about the eight buckets in the same way, Let's

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Speaker 1: take a when we talk about fitness, for example, well, strength,

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Speaker 1: if you want to get stronger, you don't have to

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Speaker 1: lift every day. You probably got to lift maybe one

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Speaker 1: or two times a week and you have your strength.

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Speaker 1: Cardiovascular fitness is probably a little bit different. Mobility is

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Speaker 1: a little bit different. So when we look at those

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Speaker 1: A key things, those A key areas, you have to

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Speaker 1: think about what is a frequency in which I actually

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Speaker 1: to need to do them, how much effort is actually

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Speaker 1: necessary to get benefits from them. Not everything needs an

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Speaker 1: A effort to get an A A. Anybody's taking a test,

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Speaker 1: he knows that like sometimes you don't even need to study,

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Speaker 1: you'll still get an A right, and then it's deciding

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Speaker 1: how do I schedule that accordingly? So I essentially get

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Speaker 1: my life my life degree right. So the eight buckets

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Speaker 1: I like to consider it. It's flexible for each person.

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Speaker 1: It's like an amba like structure. Depending upon who you are, right,

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Speaker 1: you can decide, you know, play around tests. How can

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Speaker 1: I mess around to figure out what it is that

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Speaker 1: I need to do. But that's what makes it, you know,

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Speaker 1: in art and design philosophy. Depending on the person, it's

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Speaker 1: up to you to figure that out. But every component,

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Speaker 1: relatively of life fits into those eight areas. Now, if

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Speaker 1: you want to condense some if you want to mix,

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Speaker 1: if you want to combine a mental, emotional and mental, sure,

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Speaker 1: you know what I'm saying. If you want to combine financial, occupational, sure,

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Speaker 1: But if you ignore any of those areas in your life,

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Speaker 1: you're going to have a worse life.

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Speaker 2: Is there one that you want to put more into

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Speaker 2: this year?

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Speaker 1: I want to get back into therapy. I think the

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Speaker 1: emotional I'm very I have high mental fortitude, but I

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Speaker 1: do think the emotional side of course, need to continue

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Speaker 1: to tend to and have, you know, combine that with

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Speaker 1: a little bit of a spiritual practice. I think that's

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Speaker 1: something that's important to me, especially as I get older.

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Speaker 1: I'm kind of like thirty two now, and then certain

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Speaker 1: things about I mean, I've always bet on myself, but

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Speaker 1: really leaning into I think certain things with my occupation

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Speaker 1: and finances because financial freedom is important to me, Like

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Speaker 1: I can't wrap my head around my philosophies on work

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Speaker 1: are a little bit different. So you know, finances and

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Speaker 1: occupational strategies are very key.

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Speaker 2: Cool cool. Well, the other thing that you are big

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Speaker 2: on is the concept of exercise snacks. So let's first

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Speaker 2: lay the foundation on exercise snacks, because what we're going

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Speaker 2: to get into talking about here are kind of snacks

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Speaker 2: across a lot of the categories that we've already spoken about.

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Speaker 2: So give us the lowdown on what an exercise snack

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Speaker 2: is and why you're so passionate about it.

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Speaker 1: Yeah, I mean to me, can I do people curse

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Speaker 1: on your podcast?

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Speaker 2: I mean, we could market explicit for sure. No.

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Speaker 1: I mean, so I'll try out the curse. But it's

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Speaker 1: a pain point in mind in the game is that

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Speaker 1: people try to act like basic things are super groundbreaking, right,

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Speaker 1: or try to try to preach you on something that

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Speaker 1: is relatively clear that you know you should be doing,

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Speaker 1: or people get so bogged out in the research that

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Speaker 1: it's just two typically highly educated people talking to each other,

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Speaker 1: patting each other on the back, saying, oh, of course,

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Speaker 1: this don't make so much sense. This is great. Health

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Speaker 1: and wellness is a service industry. It's not about the

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Speaker 1: staring into the camera talking about the latest research. It's

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Speaker 1: about giving something that has I think, utility for people

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Speaker 1: to think about a different way and applying their life.

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Speaker 1: So with my thing is, it's okay, can I look

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Speaker 1: at how my life in college and after college is

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Speaker 1: totally different. I understood now that there's less time, there's

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Speaker 1: more things to worry about. I'm not just working out

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Speaker 1: because I have to play football anymore. And see how

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Speaker 1: busy people are. So my thought. I remember stumbling upon

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Speaker 1: that concept of exercise snacks, probably in twenty thirteen out

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Speaker 1: of college, and I was like, oh, this is an

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Speaker 1: interesting research study. Right now, when things like that typically happen,

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Speaker 1: what happens then it's a little different. But now what

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Speaker 1: happens somebody probably looks at the camera talks about it

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Speaker 1: for twenty minutes about this new research, why they know

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Speaker 1: so much more and like and share to me no offense,

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Speaker 1: but that is stupid. I'm tired of it. It's annoying.

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Speaker 1: So my thought process, with all these things always sitting

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Speaker 1: in the back of my head, was Okay, how can

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Speaker 1: I create structures that apply research to help make people's

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Speaker 1: lives easier? And exercise snacks was that because it said

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Speaker 1: that it connected something that was practical in real life

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Speaker 1: with something that was also part of can be part

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Speaker 1: of an empirical research body that said if you were

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Speaker 1: to break down, exercise, stretch your day, it would have

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Speaker 1: health benefits, even sometimes fitness benefits. While those are those

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Speaker 1: are slightly different, but for what most people need to

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Speaker 1: improved health, right, which is all the rage. Now you

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Speaker 1: got people wearing continuous glucose monitors and things like that

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Speaker 1: because they're looking at their metabolic health.

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Speaker 3: You know.

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Speaker 1: So why I'm passionate about it was essentially it was like, oh,

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Speaker 1: this makes a lot of sense if how I live

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Speaker 1: my life, I can apply it into the context of

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Speaker 1: my life. The original research was just like two fifteen

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Speaker 1: or two twenty minute workouts a day seemed to help

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Speaker 1: improve people who are pre diabetic or diabetic their blood

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Speaker 1: sugar a little bit better. So, but also thinking about that,

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Speaker 1: I was like, okay, instead of just one continuous session

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Speaker 1: of forty minutes, could this help make my life easier

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Speaker 1: if you were just a book end of the days

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Speaker 1: fifteen to twenty minute sessions. I've seen that in my

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Speaker 1: personal life it has, but also working in clients, because

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Speaker 1: to be honest, it just got big because one of

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Speaker 1: my clients was Naomi Campbell and it was a situation

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Speaker 1: where some days I could have may have a full

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Speaker 1: hour with her, other days I'll have twenty minutes. Some

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Speaker 1: days I might just have fifteen, which he will come

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Speaker 1: down in a hurry and be like, Joe, I gotta go,

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Speaker 1: but I have fifteen minutes. I want to be able

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Speaker 1: to do something. So putting this to the test and

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Speaker 1: seeing how it worked for her, seeing how it worked

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Speaker 1: in my own life, then of course the pandemic happened

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Speaker 1: where everybody was inside and we were and people just

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Speaker 1: wanted to move, opening up that structure for people to

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Speaker 1: participate there. But I'm passionate about it because you can't

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Speaker 1: deny it makes sense. You can't deny that you can

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Speaker 1: also do it and that it works for everybody of

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Speaker 1: all skill levels. And I just want people to just

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Speaker 1: do it. Just start, but just start, like just apply,

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Speaker 1: like forget all of this stuff, like forget sharing, the

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Speaker 1: the Twitter, the tweets because something sounds good and all

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Speaker 1: of a sudden, somebody's now said something obvious like oh

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Speaker 1: maybe you should go get sun in the morning, and

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Speaker 1: you're like, whoa, this is crazy. Of course, it's like

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Speaker 1: just stop, just go do it. Please, just go do it.

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Speaker 1: I don't care if it's exercise, and you can apply

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Speaker 1: that philosophy to anything. And you know, that's that's where

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Speaker 1: where I don't know, I get fired up. And that's

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Speaker 1: from here on out, Like I'm just calling spade a spade.

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Speaker 1: It's just like people either going to do it or

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Speaker 1: they're not. And that, Yeah, I'm passionate about exercise SAX

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Speaker 1: because it gets helped people who are also not typically

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Speaker 1: live a quote unquote health and wellness lifestyle get on board.

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Speaker 2: Yeah, And I like that it was born kind of

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Speaker 2: out of necessity, right, It was like this makes sense

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Speaker 2: for my life, and actually this can make sense for

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Speaker 2: a lot of other people too. And I also, you

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Speaker 2: know what, like it kind of makes me laugh giggle

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Speaker 2: a little bit because you you're a really smart guy,

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Speaker 2: and yeah, and sometimes you say things and I'm like,

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Speaker 2: all right, I'm going to take a minute to like

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Speaker 2: really listen to this again and like follow through. But

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Speaker 2: the concept of exercise snacks is like you making things

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Speaker 2: as simplistic and understandable as possible, which for you, someone

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Speaker 2: who is extremely intellectual and often speaks about things that

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Speaker 2: a lot of people may not have to know. How

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Speaker 2: about it just like makes me happy that you have

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Speaker 2: figured out a way to go and do both right,

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Speaker 2: Like you can have a crazy in depth conversation with

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Speaker 2: someone about cgms, like about continuous glue close monitoring, or

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Speaker 2: then you can go and like have this workout that

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Speaker 2: people can understand. And they may not understand your conversation

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Speaker 2: on CGM, but like this is an entry point, so

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Speaker 2: then they can also continue on to educate themselves in

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Speaker 2: other aspects of their holistic wellness.

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Speaker 1: Do you know Paul Graham is no, but keep going

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Speaker 1: like Paul Graham, why combinator like people of Silicon Valley,

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Speaker 1: anybody list is probably no. He writes these little essays

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Speaker 1: some to and one of the things that he wrote

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Speaker 1: hit me because it would throw me off, Like, of course,

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Speaker 1: I appreciate you saying I'm intelligent. But what is what

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Speaker 1: he talked about is perhaps intelligence actually is the most

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Speaker 1: important thing, and even though we laud it, what really

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Speaker 1: is is new idea is an application of those ideas.

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Speaker 1: The more people could get on board, I think healthy,

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Speaker 1: I'm lucky, I you know, for whatever reason, I am blessed.

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Speaker 1: I understand complex topics, and but I think the key

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Speaker 1: things I could distill it down, help people approach it

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Speaker 1: as a new idea and then get on board. That's

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Speaker 1: where that's what health and wenees should be doing. Because

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Speaker 1: it's a service industry. It should not just be doing

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Speaker 1: it to sell you a product, or just be doing

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Speaker 1: it so people can get a lot of followers because

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Speaker 1: they sound smart, or you got people like whatever David

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Speaker 1: Aspray and his whole bulletproof thing, and just they're just

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Speaker 1: pushing stuff all the time. And really what it becomes

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Speaker 1: is that it's the intelligence is then packaged as a

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Speaker 1: product and then kind of sold to you. Or you

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Speaker 1: have somebody who's already genetically gifted telling you that this

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Speaker 1: is the best workout ever, or the son out of

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Speaker 1: our daughter of a million, they're a billionaire, and that's

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Speaker 1: like I use this product that I now made for you,

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Speaker 1: and it's helped me become so much better. It's like, no,

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Speaker 1: you're rich or you're genetically gifted. Yeah, right, but with this,

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Speaker 1: with this stuff, you know what I think is important

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Speaker 1: in my work moving forward? It's okay, how do you

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Speaker 1: how do we get people to participate? And because now

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Speaker 1: the industry is worth so much money at four point

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Speaker 1: five to five trillion estimates now the youngest trillion dollar

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Speaker 1: plus industry in the world, three times the amount of

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Speaker 1: the pharmaceutical industry. You know, I think, I think, now,

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Speaker 1: how do we since it's in the cultural zeitgeist, right,

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Speaker 1: it's like, how do we get people on board? And yeah,

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Speaker 1: so I think and sure, thank you, and that's my goal.

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Speaker 1: My goal is look like it's like a high lower approach.

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Speaker 1: It's like, how do you connect it to culture? How

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Speaker 1: do you connect it to empirically sound research at the

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Speaker 1: end of the day, how do we just get people

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Speaker 1: to do it?

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Speaker 2: Yeah? Yeah, and a long, a long overdue. The second

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Speaker 2: thing to double click on from the beginning was you

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Speaker 2: mentioned breaking up your year into five week cycles. I'm

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Speaker 2: personally breaking up my year like many do, into quarters,

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Speaker 2: but thirteen weeks. What's your first five weeks on?

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Speaker 1: My first five weeks are on meditation and journaling, trying

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Speaker 1: to book my book at my days, like fifteen minutes

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Speaker 1: in the morning, fifteen at night. And also, to be honest,

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Speaker 1: like as weird as this sounds, it's just like cleaning,

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Speaker 1: like because I work out of my home and cleaning

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Speaker 1: every morning, so I'm not on my phone and I'm

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Speaker 1: kind of focused on what it is that I'm doing.

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Speaker 1: But in terms of yeah, like emotional and mental, it's

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Speaker 1: the meditation and journaling, and then spending the next five

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Speaker 1: weeks to vet out a therapist so that following I

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Speaker 1: could really start kind of that therapy journey. But those

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Speaker 1: are the key things right now. Yeah, and then I

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Speaker 1: just had to do a little bit of a financial audit,

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Speaker 1: which is just you know, making sure my books are

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Speaker 1: in order, making sure I got the right accountants and bookkeepers,

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Speaker 1: kind of doing the annoying business stuff.

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Speaker 2: I get that, Yeah, you know, I agree with you.

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Speaker 2: The cleaning is actually like something that is completely mindless,

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Speaker 2: but so I feel like it's so good for me,

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Speaker 2: and I'll do it while I'm on the phone with

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Speaker 2: my life coach. So I'm actually focused on the conversation

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Speaker 2: with the life coach. But then like, I get off

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Speaker 2: the phone and it's the most therapeutic hour of my

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Speaker 2: week because I've really worked through whatever it was that

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Speaker 2: I wanted to work through with her. And then I

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Speaker 2: look up and the apartment looks great.

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Speaker 1: Yeah. I mean that's a very like men are for mars.

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Speaker 1: Women are from venus moment because I cannot mindlessly clean.

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Speaker 1: I have to be every this the only thing that

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Speaker 1: I'm doing. I have to block everything else our I

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Speaker 1: put and I literally put an hour on the clock

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Speaker 1: and I'm like, all right, for the next hour, you're

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Speaker 1: just gonna You're gonna clean.

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Speaker 2: I love it. I love it. Okay, Well, you you

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Speaker 2: mentioned kind of snacking through your new meditation and journaling routine,

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Speaker 2: which is a great segue for us to talk about

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Speaker 2: how the concept of snacks can apply not only to exercise,

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Speaker 2: but of course other concepts. As we move throughout the year.

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Speaker 2: We are here at the top of a new year,

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Speaker 2: many people try to do that thing that we're kind

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Speaker 2: of criticizing a little bit, which is a complete life overhaul.

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Speaker 2: So why could it be beneficial for us to think

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Speaker 2: about some of these habits whether it's sleep, journaling, meditation,

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Speaker 2: financial wellness, et cetera, in snackable ways. Where are we

432
00:21:16,000 --> 00:21:16,560
Speaker 2: going with this?

433
00:21:17,240 --> 00:21:19,680
Speaker 1: I mean, when you think about when you really think

434
00:21:19,720 --> 00:21:24,520
Speaker 1: about snacks, it's just like periodization of activities that if

435
00:21:24,520 --> 00:21:26,600
Speaker 1: you do multiple times, will probably get you used to

436
00:21:26,640 --> 00:21:28,280
Speaker 1: doing them, and then when you need to do them

437
00:21:28,320 --> 00:21:31,679
Speaker 1: longer quote unquote, let's say a meal, it's that you

438
00:21:31,760 --> 00:21:33,680
Speaker 1: will have the ability to do them and it won't

439
00:21:33,680 --> 00:21:36,600
Speaker 1: feel awful, right, so if I do. It's also what

440
00:21:36,640 --> 00:21:38,600
Speaker 1: I call a little bit of a Treochs theory. It's

441
00:21:38,880 --> 00:21:40,639
Speaker 1: all right if I know I'm a weekend warrior and

442
00:21:40,680 --> 00:21:43,760
Speaker 1: I do an hour of a strong workout one or

443
00:21:43,760 --> 00:21:46,680
Speaker 1: two times on the weekend, if I add a couple

444
00:21:46,680 --> 00:21:49,280
Speaker 1: of exercise snacks during the week, I will probably have

445
00:21:49,320 --> 00:21:51,240
Speaker 1: a better workout on the weekend. I won't feel as bad.

446
00:21:51,600 --> 00:21:54,160
Speaker 1: Now if we then look at it through the rest

447
00:21:54,160 --> 00:21:56,800
Speaker 1: of our lives, It's that we often think of we

448
00:21:56,880 --> 00:22:00,960
Speaker 1: need herculean efforts all the time to art something happened

449
00:22:01,040 --> 00:22:04,679
Speaker 1: or beneficial. But what you really need to do is

450
00:22:04,680 --> 00:22:07,480
Speaker 1: just set up those structures and then examine the day.

451
00:22:07,880 --> 00:22:11,919
Speaker 1: Really that helps you understand what is probably that fifteen

452
00:22:12,200 --> 00:22:15,359
Speaker 1: to one hour window or even fifteen to thirty forty

453
00:22:15,400 --> 00:22:19,240
Speaker 1: five minute window. That is, that is the hurdle for

454
00:22:19,480 --> 00:22:22,880
Speaker 1: you to not be doing what is positive, right, So

455
00:22:23,080 --> 00:22:25,120
Speaker 1: you look at it like this, it's that exercise snack

456
00:22:25,119 --> 00:22:27,080
Speaker 1: in the morning. It's not just that I'm working out,

457
00:22:27,359 --> 00:22:29,480
Speaker 1: is what is it stopping me actually from doing that

458
00:22:29,600 --> 00:22:33,120
Speaker 1: might cause some issues later, whether that's drinking coffee too early,

459
00:22:33,160 --> 00:22:35,280
Speaker 1: whether that's me being on my phone and getting too

460
00:22:35,320 --> 00:22:39,439
Speaker 1: anxious that then compounds during the day that helps me,

461
00:22:39,600 --> 00:22:43,359
Speaker 1: that makes me waste or not waste, but yes, waste

462
00:22:43,440 --> 00:22:46,800
Speaker 1: one two, three hours. Now that when we're talking about sleep,

463
00:22:46,840 --> 00:22:49,080
Speaker 1: I've noticed it with my sleep. I've noticed that if

464
00:22:49,119 --> 00:22:51,840
Speaker 1: I have a fifteen minute thirty minute wind down routine

465
00:22:52,240 --> 00:22:54,199
Speaker 1: stead of me being on the phone, being on the computer,

466
00:22:54,280 --> 00:22:58,400
Speaker 1: being watching TV, that makes the next However, it's much

467
00:22:58,440 --> 00:23:00,600
Speaker 1: sleep you're getting or that rest of your night seven

468
00:23:00,680 --> 00:23:03,960
Speaker 1: to nine hours, so much better and more valuable.

469
00:23:04,000 --> 00:23:05,680
Speaker 2: Are you getting something to nine hours these days?

470
00:23:05,720 --> 00:23:06,200
Speaker 1: I sleep?

471
00:23:06,440 --> 00:23:08,880
Speaker 2: Wow? This is a completely different joke.

472
00:23:09,160 --> 00:23:11,399
Speaker 1: Yeah, because yeah, I sleep.

473
00:23:11,520 --> 00:23:13,840
Speaker 2: You're like in my old age of thirty.

474
00:23:14,800 --> 00:23:16,439
Speaker 1: Maybe six to eight, let's say six to eight. But

475
00:23:16,480 --> 00:23:19,280
Speaker 1: it's good sleep. I'm sleeping great. But that's what I

476
00:23:19,359 --> 00:23:24,440
Speaker 1: realized was Okay, I focused from you know, a year

477
00:23:24,520 --> 00:23:27,080
Speaker 1: twenty nineteen maybe twenty. I was like, you got to

478
00:23:27,080 --> 00:23:29,480
Speaker 1: figure out your morning. I figured out my morning and

479
00:23:29,520 --> 00:23:33,320
Speaker 1: then I was like, okay, my morning's figured out my day. Woo,

480
00:23:33,440 --> 00:23:35,640
Speaker 1: my day is going good. Like I'm not spent, I'm

481
00:23:35,640 --> 00:23:38,040
Speaker 1: not wasting time, i spending excess time in a gym.

482
00:23:38,280 --> 00:23:39,600
Speaker 1: I'm doing what it is that I need to do.

483
00:23:40,000 --> 00:23:42,919
Speaker 1: Then I realized that, but the one hang up that

484
00:23:42,920 --> 00:23:44,160
Speaker 1: I have with sleep, So I was like, what am

485
00:23:44,160 --> 00:23:46,800
Speaker 1: I doing? What is going on? So simple things, you know,

486
00:23:47,080 --> 00:23:50,080
Speaker 1: leaving the phone in another room, charging it, not getting

487
00:23:50,280 --> 00:23:54,040
Speaker 1: being on it, turning off artificial light, things like that.

488
00:23:54,280 --> 00:23:57,199
Speaker 1: But I noticed just that fifteen minutes to deliberate. I

489
00:23:57,240 --> 00:23:59,240
Speaker 1: call it like a we have you have gateways in

490
00:23:59,280 --> 00:24:02,200
Speaker 1: your day would make my night and sleep so much better.

491
00:24:02,280 --> 00:24:05,480
Speaker 1: So the snack philosophy really is, is you know that

492
00:24:05,600 --> 00:24:08,760
Speaker 1: funny those means where you say a problem you been

493
00:24:08,800 --> 00:24:10,480
Speaker 1: running away from for two or three weeks that you

494
00:24:10,480 --> 00:24:12,800
Speaker 1: can handle in ten minutes. You have those in you

495
00:24:12,920 --> 00:24:15,800
Speaker 1: every day that will help make other eraas of your

496
00:24:15,800 --> 00:24:18,119
Speaker 1: life so much better. And that's what I realized. It

497
00:24:18,200 --> 00:24:21,200
Speaker 1: was like, Yeah, I went to Marshall School, shut out

498
00:24:21,200 --> 00:24:24,440
Speaker 1: South Lwnards, New Jersey, and a big thing they had

499
00:24:24,480 --> 00:24:28,440
Speaker 1: in this auditorium. I remember this first second grade. If

500
00:24:28,440 --> 00:24:30,919
Speaker 1: it is to be, it is up to me. I

501
00:24:30,920 --> 00:24:33,240
Speaker 1: still remember that, if it is to be, it always

502
00:24:33,240 --> 00:24:36,000
Speaker 1: stuck with me. I'm like damn, and they right. So

503
00:24:36,080 --> 00:24:39,040
Speaker 1: the stack philosophy really is, what are those simple, shorter

504
00:24:39,160 --> 00:24:41,879
Speaker 1: things that you could do that will just have a

505
00:24:41,960 --> 00:24:44,040
Speaker 1: hugely impactful benefit into your death.

506
00:24:48,280 --> 00:24:50,600
Speaker 2: Taking a break from today's episode to talk to you

507
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531
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554
00:28:04,280 --> 00:28:07,000
Speaker 2: in there, I guess I've thought about before, but the

555
00:28:07,000 --> 00:28:08,800
Speaker 2: way that you said it like really kind of put

556
00:28:08,800 --> 00:28:10,800
Speaker 2: a light bulb on for me, which was the idea

557
00:28:10,880 --> 00:28:12,840
Speaker 2: that it cannot only set you up for your day,

558
00:28:12,840 --> 00:28:15,639
Speaker 2: but then it's also negating things that might not be

559
00:28:15,760 --> 00:28:18,399
Speaker 2: good for you. Right, So that is like such an

560
00:28:18,440 --> 00:28:20,399
Speaker 2: interesting way to think about it, right, especially with that

561
00:28:20,480 --> 00:28:23,520
Speaker 2: wind down routine. And I just started attempting although like

562
00:28:23,560 --> 00:28:25,280
Speaker 2: I feel like I get tired and then like I'm

563
00:28:25,280 --> 00:28:27,199
Speaker 2: instantly ready to sleep, Like I could be on my

564
00:28:27,280 --> 00:28:29,720
Speaker 2: couch and then sleeping two minutes later, but I'm trying

565
00:28:29,760 --> 00:28:32,000
Speaker 2: to now read for ten to fifteen no matter what

566
00:28:32,160 --> 00:28:34,640
Speaker 2: before I sleep. And sometimes I'll get in my bed

567
00:28:34,640 --> 00:28:35,879
Speaker 2: and I'll be tired, but I'll turn the light on

568
00:28:35,880 --> 00:28:38,360
Speaker 2: and be like Okay, now it's time. But then I'm

569
00:28:38,400 --> 00:28:42,080
Speaker 2: not laying in my bed on my phone. So yeah,

570
00:28:42,160 --> 00:28:44,600
Speaker 2: I mean that's a really interesting way to kind of

571
00:28:44,600 --> 00:28:49,200
Speaker 2: slice it. So then the next question would be how

572
00:28:49,200 --> 00:28:51,600
Speaker 2: can we break down or if you had to offer

573
00:28:51,760 --> 00:28:55,160
Speaker 2: some ways that we can think about snacks in all

574
00:28:55,200 --> 00:28:58,760
Speaker 2: aspects of our wellness routine moving into this new year.

575
00:28:58,920 --> 00:29:01,640
Speaker 2: What are a few examples you can provide of things

576
00:29:01,640 --> 00:29:03,520
Speaker 2: that we can be snacking on, so to speak, that

577
00:29:03,560 --> 00:29:06,160
Speaker 2: can make a major difference. Yeah.

578
00:29:06,160 --> 00:29:08,240
Speaker 1: I mean when think about you know, wellness is such

579
00:29:08,280 --> 00:29:10,320
Speaker 1: a nebulous term. It's like, all right, let's define it

580
00:29:10,360 --> 00:29:12,600
Speaker 1: for you, okay. So what I like to think about

581
00:29:12,640 --> 00:29:16,400
Speaker 1: it is what are those what are essentially very individual

582
00:29:16,440 --> 00:29:19,320
Speaker 1: actions that are particular to me that I know will

583
00:29:19,360 --> 00:29:21,440
Speaker 1: make me feel better? And and then those key areas

584
00:29:21,760 --> 00:29:24,760
Speaker 1: are what in my opinion, it's of course the physical stuff,

585
00:29:24,800 --> 00:29:28,280
Speaker 1: so diet, activity. Then it's some of the mental stuff,

586
00:29:28,320 --> 00:29:32,440
Speaker 1: so essentially fortitude. Then it's emotional and then really from

587
00:29:32,480 --> 00:29:34,640
Speaker 1: there to me is finance is an occupation, and I

588
00:29:35,280 --> 00:29:38,400
Speaker 1: think we like to we like to overlook that. So

589
00:29:38,560 --> 00:29:41,320
Speaker 1: simple things that you could do and you know whatever,

590
00:29:41,360 --> 00:29:43,160
Speaker 1: we call them snack. But we talked about the fitness

591
00:29:43,200 --> 00:29:45,360
Speaker 1: ones enough. I think that's very clear. It's that if

592
00:29:45,360 --> 00:29:48,160
Speaker 1: you can don't think that if you don't have enough time,

593
00:29:48,480 --> 00:29:51,520
Speaker 1: it doesn't matter what you do, you should or it

594
00:29:52,120 --> 00:29:54,120
Speaker 1: makes sense to not do a workout at all. I'm

595
00:29:54,120 --> 00:29:57,320
Speaker 1: telling you, if those that ten minutes of walking in

596
00:29:57,360 --> 00:30:00,800
Speaker 1: the morning, or you know that the quick fifteen minute

597
00:30:00,880 --> 00:30:03,440
Speaker 1: little hit interval that you could do or yoga flow

598
00:30:03,480 --> 00:30:05,200
Speaker 1: that you could do in your in your morning to

599
00:30:05,200 --> 00:30:06,920
Speaker 1: start the day, it does go a long way. It

600
00:30:06,920 --> 00:30:09,040
Speaker 1: helps wake you up, it helps mobilize fuel, it helps

601
00:30:09,080 --> 00:30:11,960
Speaker 1: keep you connective, tissue healthy, all these things. You're not

602
00:30:12,280 --> 00:30:15,000
Speaker 1: an Olympian. You're working out for health and fitness. Like

603
00:30:15,160 --> 00:30:17,280
Speaker 1: just accept that for most people, that's what it is,

604
00:30:17,560 --> 00:30:20,240
Speaker 1: and you don't need that much to help your body whatever,

605
00:30:20,320 --> 00:30:22,320
Speaker 1: stay on track. Then we look at some of the

606
00:30:22,320 --> 00:30:25,320
Speaker 1: other things, and let's call it diet. Right, let's say

607
00:30:25,440 --> 00:30:27,360
Speaker 1: our food or what we're gonna eat. I think a

608
00:30:27,440 --> 00:30:30,040
Speaker 1: simple things we'll call it. When we think of snacks,

609
00:30:30,080 --> 00:30:32,520
Speaker 1: just think of time blocks during your day that don't

610
00:30:32,520 --> 00:30:35,480
Speaker 1: take long but will have immense payoffs. That's really what

611
00:30:35,520 --> 00:30:37,960
Speaker 1: a snack is. And when you even think about food,

612
00:30:38,120 --> 00:30:42,040
Speaker 1: what that is is one. I think it's like cleaning

613
00:30:42,080 --> 00:30:45,160
Speaker 1: fruits and vegetables. If you could put away fifteen minutes

614
00:30:45,280 --> 00:30:47,440
Speaker 1: and you're in your beginning of your week to do that,

615
00:30:47,720 --> 00:30:50,280
Speaker 1: and that then it is just chopped clean and in

616
00:30:50,320 --> 00:30:52,480
Speaker 1: your fridge and that you can eat it or cook

617
00:30:52,520 --> 00:30:55,120
Speaker 1: it when you have time. That literally saves you. That

618
00:30:55,200 --> 00:30:58,200
Speaker 1: saves you hours. Simple thing if you especially if you

619
00:30:58,280 --> 00:31:00,680
Speaker 1: live in New York and it's probably cheaper now and

620
00:31:01,040 --> 00:31:04,120
Speaker 1: even if you don't, and now, like things like Instacart

621
00:31:04,160 --> 00:31:08,600
Speaker 1: except EBT they accept you know, food assistance. It's setting

622
00:31:08,640 --> 00:31:11,320
Speaker 1: sitting down for fifteen to thirty minutes and literally just

623
00:31:11,360 --> 00:31:13,880
Speaker 1: logging on into the app and making sure that your

624
00:31:13,880 --> 00:31:16,160
Speaker 1: food is delivered. That's been a game changer for me

625
00:31:16,160 --> 00:31:18,960
Speaker 1: eating healthy, whether it's Misfits Market, whether it's sun Basket,

626
00:31:19,040 --> 00:31:21,400
Speaker 1: and it's cheaper. The cost of eating out if you

627
00:31:21,480 --> 00:31:23,480
Speaker 1: are if you like to eat healthy in New York

628
00:31:23,520 --> 00:31:26,800
Speaker 1: City is literally one or two of those meals is

629
00:31:26,840 --> 00:31:28,920
Speaker 1: the cost of groceries for me in a week. And

630
00:31:28,960 --> 00:31:31,200
Speaker 1: I am a massive man. So it's just like you

631
00:31:31,200 --> 00:31:33,680
Speaker 1: know what I'm saying, so and then it's keep building

632
00:31:33,680 --> 00:31:35,800
Speaker 1: that up. So then for a diet, a lot of

633
00:31:35,840 --> 00:31:38,840
Speaker 1: it just comes down comes down to preparation and then

634
00:31:38,960 --> 00:31:41,840
Speaker 1: knowledge search. So it's okay, dude, can I just have

635
00:31:43,040 --> 00:31:46,040
Speaker 1: a snack of where I sit and I research recipes

636
00:31:46,040 --> 00:31:47,640
Speaker 1: for fifteen to thirty minutes that I know I will

637
00:31:47,640 --> 00:31:49,000
Speaker 1: be able to use for that rest of the week

638
00:31:49,120 --> 00:31:51,480
Speaker 1: and it will literally serve me, save me hours every

639
00:31:51,560 --> 00:31:53,560
Speaker 1: night and help me feel better. And then you keep

640
00:31:53,600 --> 00:31:56,880
Speaker 1: digging on that for me of something that's like emotional regulation,

641
00:31:57,160 --> 00:31:59,760
Speaker 1: you know, a couple of times a week, I'll sit

642
00:32:00,160 --> 00:32:02,280
Speaker 1: for fifteen to thirty minutes and I'll you know, I'll

643
00:32:02,280 --> 00:32:03,920
Speaker 1: text friends that i haven't heard from in a while,

644
00:32:04,120 --> 00:32:06,560
Speaker 1: or I'll be able to check in. Makes you feel good,

645
00:32:06,800 --> 00:32:09,120
Speaker 1: you know, and then you know, five minutes, I have

646
00:32:09,120 --> 00:32:11,280
Speaker 1: a gratitude journal in the morning. Now that I do

647
00:32:11,640 --> 00:32:13,480
Speaker 1: ask me three things that I'm grateful for. It ask

648
00:32:13,560 --> 00:32:15,440
Speaker 1: me three things that if I accomplished, they would make

649
00:32:15,480 --> 00:32:17,200
Speaker 1: me a good day. And then it asked me for

650
00:32:17,240 --> 00:32:20,080
Speaker 1: a daily affirmation. It takes five minutes. Makes me feel great.

651
00:32:20,440 --> 00:32:22,960
Speaker 2: I literally just started using this planner that I'm writing

652
00:32:23,000 --> 00:32:24,560
Speaker 2: thanks to you have this.

653
00:32:25,120 --> 00:32:26,560
Speaker 1: It's like best.

654
00:32:26,200 --> 00:32:28,400
Speaker 2: Self co It literally like I sit down at my

655
00:32:28,440 --> 00:32:30,440
Speaker 2: desk and when I go to like map out my day,

656
00:32:30,520 --> 00:32:32,160
Speaker 2: and it has like a slot for all the hours.

657
00:32:32,160 --> 00:32:34,920
Speaker 2: At the top, it says today, I'm grateful for today's goal,

658
00:32:35,000 --> 00:32:37,160
Speaker 2: today's targets what will make today great? Which is why

659
00:32:37,200 --> 00:32:38,920
Speaker 2: I chuckled when you were like, what will make today great?

660
00:32:38,920 --> 00:32:40,880
Speaker 2: I was like, I literally wrote this down a little

661
00:32:40,880 --> 00:32:43,160
Speaker 2: bit ago. So wait, so just before we keep going

662
00:32:43,200 --> 00:32:45,200
Speaker 2: here and I'll link this planner because I know you

663
00:32:45,240 --> 00:32:47,000
Speaker 2: all will message me about it, so I'll link it

664
00:32:47,040 --> 00:32:49,080
Speaker 2: in the show notes. But before we go on here,

665
00:32:49,160 --> 00:32:52,160
Speaker 2: so we talked about kind of like the physical being movement,

666
00:32:52,200 --> 00:32:55,800
Speaker 2: and then of course nutrition and in the nutrition category

667
00:32:55,840 --> 00:32:59,120
Speaker 2: fifteen minutes, snacks being cleaning your fruits and vegetables. So

668
00:32:59,160 --> 00:33:00,320
Speaker 2: for you, how are you cleaning those?

669
00:33:01,480 --> 00:33:03,240
Speaker 1: Everybody asked me about this, but it's basically a mix

670
00:33:03,280 --> 00:33:04,320
Speaker 1: of bagas sod in vinegar.

671
00:33:04,360 --> 00:33:07,280
Speaker 2: Okay, baking sod in vinegar. We also talked about making

672
00:33:07,280 --> 00:33:09,400
Speaker 2: sure you order your groceries. And then the last thing here.

673
00:33:09,360 --> 00:33:11,600
Speaker 1: If that's something that if you are pressed for time

674
00:33:12,120 --> 00:33:13,800
Speaker 1: totally it has a mets payoff. You like going to

675
00:33:13,800 --> 00:33:15,120
Speaker 1: grocery store, Go to groceries.

676
00:33:15,400 --> 00:33:17,120
Speaker 2: He's like, I will not take this joy for you.

677
00:33:17,560 --> 00:33:19,760
Speaker 2: And then last but not least here knowledge search. So

678
00:33:19,880 --> 00:33:22,120
Speaker 2: mix things up because also mixing things up can be

679
00:33:22,480 --> 00:33:25,960
Speaker 2: just like with your workout routine, staving off boredom, mixing

680
00:33:26,000 --> 00:33:28,320
Speaker 2: things up in the kitchen can also keep things exciting

681
00:33:28,400 --> 00:33:31,520
Speaker 2: while also helping you stay on track whatever your nutrition

682
00:33:31,600 --> 00:33:32,160
Speaker 2: goals might be.

683
00:33:32,280 --> 00:33:34,440
Speaker 1: But also like, let's take a step back and I

684
00:33:34,480 --> 00:33:38,000
Speaker 1: think of it, because food can be so restricted when

685
00:33:38,040 --> 00:33:42,240
Speaker 1: you cooking. Is the thing about workouts is that workouts

686
00:33:42,280 --> 00:33:46,160
Speaker 1: aren't You could aren't fully humanizing. You could say all

687
00:33:46,240 --> 00:33:47,920
Speaker 1: working out is not for me, or the gym is

688
00:33:47,920 --> 00:33:50,320
Speaker 1: too intimidating, that type of thing, and that's fine. Go

689
00:33:50,400 --> 00:33:52,000
Speaker 1: for you, go for a walk, stay in the house,

690
00:33:52,040 --> 00:33:53,200
Speaker 1: do what you need to do. You should still be

691
00:33:53,240 --> 00:33:56,680
Speaker 1: able to move your body. Everybody has to eat, and

692
00:33:56,720 --> 00:33:58,720
Speaker 1: you often are able to connect with other people when

693
00:33:58,760 --> 00:34:02,480
Speaker 1: we eat. So cooking and food is more humanizing, not

694
00:34:02,520 --> 00:34:05,160
Speaker 1: because oh I have to eat this, because I shouldn't

695
00:34:05,160 --> 00:34:07,640
Speaker 1: be eating that. You know, I need to be on

696
00:34:07,640 --> 00:34:11,319
Speaker 1: this particular diet. It's actually quite an amazing thing when

697
00:34:11,360 --> 00:34:13,279
Speaker 1: you start to figure out the foods that you like

698
00:34:13,320 --> 00:34:15,319
Speaker 1: and you're able to cook them and prepare them in

699
00:34:15,360 --> 00:34:17,560
Speaker 1: a way that's nourishing for you and your friends. It's

700
00:34:17,600 --> 00:34:20,239
Speaker 1: also that's why I think about the food aspect. I'm

701
00:34:20,239 --> 00:34:22,799
Speaker 1: not so like regimented and diligent and like I can

702
00:34:22,800 --> 00:34:25,320
Speaker 1: only eat this orly eat that. To me, turning on music,

703
00:34:25,440 --> 00:34:28,880
Speaker 1: dancing in your kitchen, cooking up, throwing some spices in

704
00:34:28,960 --> 00:34:32,200
Speaker 1: your food, I think that's special. That's just a random side.

705
00:34:32,239 --> 00:34:34,600
Speaker 2: I'm on a delaicotta squash vibrate lately.

706
00:34:34,760 --> 00:34:38,520
Speaker 1: I made a nice maple syrup glazed squash yello's delicious.

707
00:34:38,600 --> 00:34:41,000
Speaker 1: Neat some bab baby. Get a little olive oil. You

708
00:34:41,040 --> 00:34:43,000
Speaker 1: cut up the squash, you get a little olive oil.

709
00:34:43,400 --> 00:34:45,520
Speaker 1: You sprinkle it, you get put in a bowl. You

710
00:34:45,520 --> 00:34:48,840
Speaker 1: get olive oil, a little vanilla extract, a little maple syrup,

711
00:34:49,040 --> 00:34:52,000
Speaker 1: a little cinnamon, maybe a little nutmeg. If you're into

712
00:34:52,040 --> 00:34:55,239
Speaker 1: that little salt. Just toss it up, put it on

713
00:34:55,280 --> 00:34:57,560
Speaker 1: a baking sheet, put in the oven, bake you three

714
00:34:57,600 --> 00:35:00,759
Speaker 1: eighty five. Flip after ten to twelve minutes. It's delicious.

715
00:35:00,880 --> 00:35:03,000
Speaker 2: The airf is the biggest gimmick in all of the

716
00:35:03,040 --> 00:35:05,400
Speaker 2: world because it's literally just a small oven, but it

717
00:35:05,440 --> 00:35:09,000
Speaker 2: has revolutionize the way the way that I cook. It

718
00:35:09,040 --> 00:35:10,440
Speaker 2: makes it feel so much easier because you.

719
00:35:10,440 --> 00:35:12,200
Speaker 1: Don't have to flip. You don't have to flip my

720
00:35:12,200 --> 00:35:13,720
Speaker 1: air You shake.

721
00:35:13,560 --> 00:35:15,080
Speaker 2: You shake a basket. I'll show it to you. I'll

722
00:35:15,080 --> 00:35:17,040
Speaker 2: show it to you, and we're die. Okay, so we've

723
00:35:17,080 --> 00:35:20,439
Speaker 2: tackled fitness nutrition. Now let's talk about snacks. You start

724
00:35:20,520 --> 00:35:23,640
Speaker 2: to kind of get into maybe the mindfulness side of things.

725
00:35:23,680 --> 00:35:26,200
Speaker 2: So let's uh, let's start to talk about what snacks

726
00:35:26,239 --> 00:35:29,640
Speaker 2: can look like when it comes to a mindfulness and

727
00:35:29,800 --> 00:35:31,520
Speaker 2: maybe like on the journaling front as well.

728
00:35:31,960 --> 00:35:33,759
Speaker 1: Yeah, I mean, you know, one thing I do ten

729
00:35:33,800 --> 00:35:36,880
Speaker 1: minutes of meditation and then a five minutes of gratitude journaling.

730
00:35:36,920 --> 00:35:37,719
Speaker 2: Are you an app guy?

731
00:35:38,200 --> 00:35:38,359
Speaker 1: No?

732
00:35:38,640 --> 00:35:39,480
Speaker 2: Not for the meditation.

733
00:35:39,800 --> 00:35:41,759
Speaker 1: No, I mean I use certain I use books and

734
00:35:41,800 --> 00:35:43,719
Speaker 1: I've you know, I've been meditating for about twelve years,

735
00:35:43,760 --> 00:35:46,920
Speaker 1: so I kind of know my practices that work for me.

736
00:35:47,160 --> 00:35:48,680
Speaker 1: But at the end of the day, it's just like you,

737
00:35:48,840 --> 00:35:50,360
Speaker 1: I know, it throws people up, but you could just

738
00:35:50,400 --> 00:35:54,480
Speaker 1: sit and just breathe in and breathe out for ten minutes.

739
00:35:54,520 --> 00:35:55,920
Speaker 2: O great, what a novel idea.

740
00:35:56,040 --> 00:35:57,920
Speaker 1: And that's what those that wrap everybody up. It's like,

741
00:35:57,920 --> 00:36:00,520
Speaker 1: oh my god, these people are just geniuses. If you

742
00:36:00,719 --> 00:36:03,560
Speaker 1: just sit and just control your breathing for ten minutes

743
00:36:03,600 --> 00:36:07,040
Speaker 1: where anyway, that's my thing. I mean I've been doing

744
00:36:07,080 --> 00:36:10,600
Speaker 1: alternating notional breathing and I kind of do diaformatic breathing,

745
00:36:10,680 --> 00:36:13,319
Speaker 1: and it's simple things like that, Like I think that's

746
00:36:13,320 --> 00:36:15,200
Speaker 1: a very easy one. And then when if you do

747
00:36:15,280 --> 00:36:16,840
Speaker 1: want to start to sit down and you want to

748
00:36:16,840 --> 00:36:19,000
Speaker 1: find a group or a practice in the city, and

749
00:36:19,080 --> 00:36:21,560
Speaker 1: you know, those end up being thirty plus minutes. If

750
00:36:21,600 --> 00:36:25,120
Speaker 1: those intrigue you by all means. But yeah, those little

751
00:36:25,160 --> 00:36:26,840
Speaker 1: things have a small payoff, even at the end of

752
00:36:26,880 --> 00:36:30,920
Speaker 1: the shower. I know everybody thinks like the ice baths

753
00:36:30,920 --> 00:36:32,359
Speaker 1: and you got to sit in a five to ten

754
00:36:32,400 --> 00:36:34,960
Speaker 1: minutes or that type of thing. A lot of research

755
00:36:35,080 --> 00:36:37,480
Speaker 1: just just show and it's another snacks style. It is

756
00:36:37,600 --> 00:36:40,319
Speaker 1: just like the benefits of fifteen to thirty seconds and

757
00:36:40,320 --> 00:36:42,920
Speaker 1: then just controlling your breathing during that initial shock are

758
00:36:42,920 --> 00:36:45,400
Speaker 1: also beneficial too, And I hope wake you up. So

759
00:36:45,440 --> 00:36:47,000
Speaker 1: for me, I look at it like this. My morning

760
00:36:47,080 --> 00:36:49,400
Speaker 1: routine is the alarm goes off, I set it off.

761
00:36:49,400 --> 00:36:51,480
Speaker 1: I don't want to touch my phone, so I immediately hop

762
00:36:51,480 --> 00:36:54,240
Speaker 1: in the shower immediately. I don't second guess it. Immediately

763
00:36:54,239 --> 00:36:56,279
Speaker 1: hop in the shower, get that quick cold blast of

764
00:36:56,360 --> 00:36:58,600
Speaker 1: water at the end of the shower for thirty seconds.

765
00:36:58,680 --> 00:37:03,320
Speaker 1: That then is done. Go still, don't pick up the phone. Whatever.

766
00:37:03,520 --> 00:37:06,200
Speaker 1: Do you more stroides your little face routine, get it.

767
00:37:06,239 --> 00:37:09,000
Speaker 1: Get a quick five to ten or fifteen minute exercise

768
00:37:09,040 --> 00:37:11,120
Speaker 1: snack in if it's already post shower. It doesn't have

769
00:37:11,160 --> 00:37:13,240
Speaker 1: to be high intensity. Just get a nice little stretch

770
00:37:13,280 --> 00:37:13,640
Speaker 1: flow in.

771
00:37:14,000 --> 00:37:15,239
Speaker 2: Skin's looking pretty good, Joe.

772
00:37:15,360 --> 00:37:17,759
Speaker 1: I'm trying, you know, thirty two, I'm a little washed now.

773
00:37:18,160 --> 00:37:19,759
Speaker 1: Then from there, what do you do? All? Right? Then

774
00:37:19,840 --> 00:37:22,399
Speaker 1: you know, I'm gonna sit five to ten minutes. I'll

775
00:37:22,440 --> 00:37:24,719
Speaker 1: do do my meditation right, and then I'll do the

776
00:37:24,800 --> 00:37:28,000
Speaker 1: quick gratitude journal. Maybe I'll clean a little bit, cook breakfast.

777
00:37:28,320 --> 00:37:31,280
Speaker 1: Look at what just happened and through something that's arguably

778
00:37:31,360 --> 00:37:34,399
Speaker 1: less than an hour. Yeah, look at everything you just did.

779
00:37:34,600 --> 00:37:37,800
Speaker 1: And again it's those small, snackable moments that have immense payoffs.

780
00:37:37,800 --> 00:37:40,759
Speaker 1: But you know, very James Clear style habit stacked on

781
00:37:40,800 --> 00:37:42,799
Speaker 1: top of each other. You did not just sit on

782
00:37:42,840 --> 00:37:45,239
Speaker 1: your phone for thirty minutes to an hour and then

783
00:37:45,280 --> 00:37:48,000
Speaker 1: you're anxious because you didn't get a text from the

784
00:37:48,000 --> 00:37:50,200
Speaker 1: boy or girl you've been wanting to text. You get caught,

785
00:37:50,239 --> 00:37:52,560
Speaker 1: You got caught up in TikTok, you got an email

786
00:37:52,600 --> 00:37:54,920
Speaker 1: from your boss, you got your mom or dad or

787
00:37:55,000 --> 00:37:58,279
Speaker 1: sibling texting you about some bs, and you're all thrown off,

788
00:37:58,280 --> 00:38:00,640
Speaker 1: and then you're and then you know you're messed up.

789
00:38:00,640 --> 00:38:03,200
Speaker 1: We've all been there. I've been there. So that's what

790
00:38:03,239 --> 00:38:06,359
Speaker 1: I'm saying. It's both a substitution and an addition at

791
00:38:06,400 --> 00:38:06,959
Speaker 1: the same time.

792
00:38:07,080 --> 00:38:09,319
Speaker 2: For sure, and I like what you said when we

793
00:38:09,320 --> 00:38:13,160
Speaker 2: were kind of hashing out what the different meditation styles

794
00:38:13,160 --> 00:38:15,760
Speaker 2: could be. Is that you said, like, if a thirty

795
00:38:15,800 --> 00:38:18,360
Speaker 2: minute meditation class is like your thing, like, go for it.

796
00:38:18,440 --> 00:38:20,960
Speaker 2: But the thing is is that so often, and I

797
00:38:21,000 --> 00:38:22,880
Speaker 2: think this can be an issue sometimes is like people

798
00:38:22,920 --> 00:38:25,200
Speaker 2: try something and then that one version of that thing

799
00:38:25,239 --> 00:38:27,360
Speaker 2: doesn't work, so they assume that that thing as an

800
00:38:27,560 --> 00:38:32,640
Speaker 2: entirety isn't for them. But E be okay with changing

801
00:38:32,680 --> 00:38:34,759
Speaker 2: the plan. Right, So, if you know that you want

802
00:38:34,800 --> 00:38:36,879
Speaker 2: to get into meditation, and you have a strong why

803
00:38:37,120 --> 00:38:39,719
Speaker 2: around that, which is also super critical, Right, you have

804
00:38:39,719 --> 00:38:41,560
Speaker 2: a strong why about getting into meditation, you try a

805
00:38:41,560 --> 00:38:43,680
Speaker 2: thirty minute class, it's not for you, Okay, then go

806
00:38:43,719 --> 00:38:46,319
Speaker 2: back and try the older approach of sitting for ten

807
00:38:46,320 --> 00:38:49,080
Speaker 2: minutes and just breathing, right, Like, make sure that you're

808
00:38:49,120 --> 00:38:51,040
Speaker 2: meeting yourself with where you're at so that you can

809
00:38:51,080 --> 00:38:53,880
Speaker 2: then create these habits that you have this strong why

810
00:38:54,000 --> 00:38:56,879
Speaker 2: that are that's associated with yeah, yeah, and.

811
00:38:56,840 --> 00:38:59,960
Speaker 1: Then just figure out what works for you. Because sometimes

812
00:39:00,200 --> 00:39:01,839
Speaker 1: I want to go and take the longer class. Sure,

813
00:39:01,920 --> 00:39:04,120
Speaker 1: sometimes I want to have the longer workout, for sure,

814
00:39:04,400 --> 00:39:06,080
Speaker 1: But I think the heart of it it's you know,

815
00:39:06,120 --> 00:39:08,200
Speaker 1: figured out works, and we'll figure out what helps make

816
00:39:08,239 --> 00:39:10,680
Speaker 1: you feel good and you know how it goes. I

817
00:39:10,680 --> 00:39:13,040
Speaker 1: think an easy corollary to that is often with running,

818
00:39:13,080 --> 00:39:15,279
Speaker 1: people have to think about, oh, I got to be

819
00:39:15,320 --> 00:39:17,640
Speaker 1: a marathon, or it's got to be a long, hard run,

820
00:39:17,719 --> 00:39:20,000
Speaker 1: or it's got to be a sprint whatever. I know,

821
00:39:20,120 --> 00:39:22,439
Speaker 1: if you just go walk, go walk one minute, run

822
00:39:22,480 --> 00:39:24,919
Speaker 1: one minute, do that, do that five to ten.

823
00:39:24,880 --> 00:39:27,759
Speaker 2: Times, nothing makes you appreciate the walk run more than

824
00:39:27,800 --> 00:39:30,040
Speaker 2: when you're coming back from an injury and you do

825
00:39:30,160 --> 00:39:31,960
Speaker 2: the walk run for the first time and you're like, wow,

826
00:39:32,000 --> 00:39:34,680
Speaker 2: that one minute of running. Yeah it was everything. Yeah,

827
00:39:34,719 --> 00:39:35,400
Speaker 2: it was everything.

828
00:39:35,760 --> 00:39:38,680
Speaker 1: Yeah. I mean, and you only have so much time.

829
00:39:38,760 --> 00:39:38,920
Speaker 2: Yeah.

830
00:39:38,960 --> 00:39:42,600
Speaker 1: So I think again it goes back to the utility analysis.

831
00:39:42,600 --> 00:39:44,279
Speaker 1: You got to figure out how to make it work

832
00:39:44,320 --> 00:39:44,720
Speaker 1: for you.

833
00:39:44,840 --> 00:39:48,600
Speaker 2: Let's get into maybe snacks or thoughts for either. You

834
00:39:48,600 --> 00:39:54,000
Speaker 2: can pick which destination we go first, career, occupation or finance,

835
00:39:54,080 --> 00:39:55,680
Speaker 2: because I feel like you're going to have some really

836
00:39:55,680 --> 00:39:57,360
Speaker 2: good input. I feel like you're gonna have great input

837
00:39:57,400 --> 00:39:59,680
Speaker 2: on both. But I'm actually really interested to see about

838
00:39:59,800 --> 00:40:02,160
Speaker 2: your financial wellness. Snacks, what do we got.

839
00:40:02,520 --> 00:40:07,400
Speaker 1: So for the finances what as if anybody who's a creative,

840
00:40:07,400 --> 00:40:10,480
Speaker 1: freelance or entrepreneur whatever, you know, how complicated it kind

841
00:40:10,480 --> 00:40:14,919
Speaker 1: of gets. But even but beyond that, it's a lot

842
00:40:14,960 --> 00:40:16,880
Speaker 1: of times you could just turn a blind eye to

843
00:40:16,960 --> 00:40:21,040
Speaker 1: your finances, so certain things instead, you know, instead of quarterly,

844
00:40:21,080 --> 00:40:23,560
Speaker 1: it's at the end of every month going You can

845
00:40:23,600 --> 00:40:25,560
Speaker 1: even have an app that does it, but I kind

846
00:40:25,560 --> 00:40:28,120
Speaker 1: of do it by hand just because the app never

847
00:40:28,160 --> 00:40:29,799
Speaker 1: gets it right for me. But it's just you go

848
00:40:29,960 --> 00:40:32,560
Speaker 1: and you tabulate the expenses instead of waiting at the

849
00:40:32,640 --> 00:40:35,759
Speaker 1: end of the year or quarterly or whatever, or if

850
00:40:35,760 --> 00:40:37,400
Speaker 1: you have the money, it could afford it and it's

851
00:40:37,440 --> 00:40:39,120
Speaker 1: a write off, you know, make sure you have the

852
00:40:39,120 --> 00:40:43,080
Speaker 1: bookkeeping service and send it there. So it's like things

853
00:40:43,120 --> 00:40:44,680
Speaker 1: like that. It's like, all right, thirty minutes at the

854
00:40:44,800 --> 00:40:48,239
Speaker 1: end of every month instead of hours quarterly or there

855
00:40:48,280 --> 00:40:52,200
Speaker 1: are days if you do it yearly. And then also

856
00:40:52,239 --> 00:40:55,400
Speaker 1: from a you know, a financial perspective, it's kind of

857
00:40:55,880 --> 00:40:57,520
Speaker 1: keep it simple. It's like, all right, can I do

858
00:40:57,600 --> 00:41:01,960
Speaker 1: brief audits about take thirty minutes to create a spreadsheet

859
00:41:01,960 --> 00:41:04,799
Speaker 1: that lists out all the credit cards that I have,

860
00:41:05,440 --> 00:41:08,319
Speaker 1: the credit limits on that and the last time that

861
00:41:08,360 --> 00:41:11,200
Speaker 1: I ask for a credit increase. Now at thirty fifteen

862
00:41:11,200 --> 00:41:13,359
Speaker 1: to thirty minutes, I know all those are there, right,

863
00:41:13,520 --> 00:41:15,440
Speaker 1: I don't have to worry about that. And then I

864
00:41:15,560 --> 00:41:17,279
Speaker 1: just set up a calendar where I know I could

865
00:41:17,280 --> 00:41:20,200
Speaker 1: call my credit card company ask for a credit limit increase,

866
00:41:20,719 --> 00:41:23,600
Speaker 1: especially if I'm not if I'm using the credit cards wisely.

867
00:41:23,680 --> 00:41:24,920
Speaker 1: So before I go into this, because I know a

868
00:41:24,960 --> 00:41:28,600
Speaker 1: lot of people have feelings on credit in the US.

869
00:41:28,800 --> 00:41:31,000
Speaker 1: If you're a US listener, you need credit cards. Is

870
00:41:31,040 --> 00:41:33,080
Speaker 1: you don't want to leverage yourself, essentially going to too

871
00:41:33,160 --> 00:41:35,120
Speaker 1: much debt. You need What you need to do is

872
00:41:35,160 --> 00:41:38,080
Speaker 1: you open up enough credit cards, but only use them

873
00:41:38,120 --> 00:41:41,080
Speaker 1: on one purchase besides one major credit card that you have,

874
00:41:41,200 --> 00:41:44,759
Speaker 1: if you're using that strategically, you purchase one thing and

875
00:41:44,760 --> 00:41:47,000
Speaker 1: then pay it off. Because what that does it establishes

876
00:41:47,040 --> 00:41:49,840
Speaker 1: a credit history for those distinct cards. Now have I

877
00:41:49,880 --> 00:41:52,600
Speaker 1: spent fifteen to thirty minutes setting that calendar up. I

878
00:41:52,680 --> 00:41:56,239
Speaker 1: know there's a specific cadence probably ever, you know, six months,

879
00:41:56,320 --> 00:41:58,920
Speaker 1: let's say I could ask for credit limit increases that

880
00:41:59,000 --> 00:42:01,839
Speaker 1: then you know, read deuces my credit utilization. And then

881
00:42:01,880 --> 00:42:03,440
Speaker 1: at the end of the year, especially if you have

882
00:42:03,520 --> 00:42:05,799
Speaker 1: young credit, your credit score is probably gonna be up.

883
00:42:05,840 --> 00:42:09,239
Speaker 1: It's at least thirty points fifty points, right, and then

884
00:42:09,320 --> 00:42:12,160
Speaker 1: by the time you're older, what happens. You have a

885
00:42:12,160 --> 00:42:14,680
Speaker 1: good credit score, which is gonna help save you money

886
00:42:14,840 --> 00:42:17,399
Speaker 1: and then also help you build wealth because you took

887
00:42:17,440 --> 00:42:21,160
Speaker 1: fifteen to thirty minutes five to ten years ago. And

888
00:42:21,480 --> 00:42:23,800
Speaker 1: you know, it's certain things.

889
00:42:23,600 --> 00:42:28,120
Speaker 2: Like that, I'm literally writing down credit limit, increase email.

890
00:42:28,280 --> 00:42:31,800
Speaker 1: Yes, well, I'm tell you I was able to raise

891
00:42:32,320 --> 00:42:34,239
Speaker 1: doing a few other things, but I was able to

892
00:42:34,320 --> 00:42:37,439
Speaker 1: raise my credit score last year by probably sixty points. Yeah,

893
00:42:37,480 --> 00:42:38,959
Speaker 1: and that was one big thing I wanted to focus

894
00:42:39,040 --> 00:42:41,279
Speaker 1: on texting my brother cause you know, I got my

895
00:42:41,320 --> 00:42:42,960
Speaker 1: credit reports and things like that. I was like, all right,

896
00:42:42,960 --> 00:42:44,840
Speaker 1: this year, I'm really gonna focus on my credit and

897
00:42:44,880 --> 00:42:47,440
Speaker 1: what are these small, simple things that I could do again,

898
00:42:47,520 --> 00:42:51,160
Speaker 1: these snacks that don't take much time but have overwhelming payoff.

899
00:42:51,480 --> 00:42:53,640
Speaker 1: And a lot of that again connects back to the audit.

900
00:42:53,760 --> 00:42:56,359
Speaker 1: So it's just thinking about, Okay, what is the goal

901
00:42:56,360 --> 00:42:58,279
Speaker 1: of that I want to achieve. If there is a

902
00:42:58,320 --> 00:43:00,840
Speaker 1: deep dive, Let's be honest, there are some things you

903
00:43:00,960 --> 00:43:03,319
Speaker 1: do have to put time in. Is there a deep

904
00:43:03,400 --> 00:43:06,359
Speaker 1: dive of initial sunk in time that I'll need to do.

905
00:43:06,480 --> 00:43:08,640
Speaker 1: And then are these in the same way of just

906
00:43:08,680 --> 00:43:11,480
Speaker 1: like with workouts, But then are these these small little

907
00:43:11,480 --> 00:43:17,080
Speaker 1: things that will have immense payoffs for occupation in job.

908
00:43:18,280 --> 00:43:22,080
Speaker 1: That one is a little tough because which I'll openly admit,

909
00:43:22,200 --> 00:43:24,160
Speaker 1: just because the way my work is a little bit different.

910
00:43:24,200 --> 00:43:27,600
Speaker 1: But how I decided to do that was really I

911
00:43:27,600 --> 00:43:29,880
Speaker 1: took a step back and I kind of will to

912
00:43:29,880 --> 00:43:32,440
Speaker 1: ask myself three to five key questions, a few of

913
00:43:32,440 --> 00:43:35,400
Speaker 1: those being does this job actually? Does this job make

914
00:43:35,440 --> 00:43:37,879
Speaker 1: me happy? Not every job has to make you happy?

915
00:43:37,880 --> 00:43:40,160
Speaker 1: To be honest, Am I good at this job? Right?

916
00:43:41,000 --> 00:43:44,200
Speaker 1: Is it something that I enjoy? Is essentially paying well?

917
00:43:45,160 --> 00:43:47,640
Speaker 1: And are there other or can I use this to

918
00:43:47,680 --> 00:43:49,640
Speaker 1: create other connections that could get me to a place

919
00:43:49,680 --> 00:43:51,399
Speaker 1: that I want to be? So now I'm a little

920
00:43:51,440 --> 00:43:53,359
Speaker 1: bit more clear headed. And even if I'm doing things,

921
00:43:53,400 --> 00:43:54,960
Speaker 1: I've done a lot of work I didn't want to do,

922
00:43:55,239 --> 00:43:57,600
Speaker 1: but I knew it would have a payoff in some capacity,

923
00:43:58,000 --> 00:44:01,200
Speaker 1: I'm doing these small little self audit let's call them

924
00:44:01,239 --> 00:44:03,840
Speaker 1: those those snackable moment check ins that will then go

925
00:44:03,920 --> 00:44:06,959
Speaker 1: a long way. So some of them are just more theoretical,

926
00:44:07,120 --> 00:44:11,600
Speaker 1: distinct check ins kind of under recalibrating and self auditing

927
00:44:11,640 --> 00:44:15,040
Speaker 1: throughout the year or day or month. And then other

928
00:44:15,080 --> 00:44:19,440
Speaker 1: things are actually kind of practical and tangible, such as exercise,

929
00:44:19,520 --> 00:44:22,840
Speaker 1: such as the meditation. But I just think as we've seen,

930
00:44:23,200 --> 00:44:26,800
Speaker 1: like years could go by without you doing basic things

931
00:44:27,280 --> 00:44:31,120
Speaker 1: that take again the duration of exercise, snack that will

932
00:44:31,239 --> 00:44:34,319
Speaker 1: literally change your life. Yeah, just because I've reached out

933
00:44:34,360 --> 00:44:37,080
Speaker 1: to friends, I've gotten work, I've gotten jobs changed, like

934
00:44:37,160 --> 00:44:37,880
Speaker 1: change my life.

935
00:44:38,000 --> 00:44:40,279
Speaker 2: Yeah, And that's like in that moment when you were like,

936
00:44:40,320 --> 00:44:41,759
Speaker 2: oh I should just like hit up my friends and

937
00:44:41,800 --> 00:44:44,759
Speaker 2: like check in right, try to get work. Of course not,

938
00:44:44,920 --> 00:44:47,239
Speaker 2: but it's like just this small moment, like this one

939
00:44:47,280 --> 00:44:49,440
Speaker 2: decision that you made can have an impact on so

940
00:44:49,480 --> 00:44:50,240
Speaker 2: many other things.

941
00:44:50,360 --> 00:44:53,520
Speaker 1: Yeah, yeah, yeah, it doesn't have to be randomness. I

942
00:44:53,560 --> 00:44:56,040
Speaker 1: think that's the key to think about, is that perhaps

943
00:44:56,040 --> 00:44:58,640
Speaker 1: you can be you can't go too far. It's just

944
00:44:58,680 --> 00:45:02,799
Speaker 1: like if it's manifest destiny, it's all up to me. Now,

945
00:45:02,960 --> 00:45:06,200
Speaker 1: some things are share randomness and risk, but there are

946
00:45:06,360 --> 00:45:08,440
Speaker 1: a lot of other things that you are completely in

947
00:45:08,480 --> 00:45:11,680
Speaker 1: control of that aren't actually that onerous that if you

948
00:45:11,800 --> 00:45:15,080
Speaker 1: just consciously think about. You know, this isn't some secret

949
00:45:15,160 --> 00:45:17,759
Speaker 1: kind of manifest type thing. It's just that there are

950
00:45:17,920 --> 00:45:21,080
Speaker 1: other people in the world and actions do make a difference.

951
00:45:21,400 --> 00:45:23,480
Speaker 1: So if you could have small ones that do that,

952
00:45:23,680 --> 00:45:24,040
Speaker 1: why not.

953
00:45:24,320 --> 00:45:28,000
Speaker 2: Yeah, I just want to make sure I share. One

954
00:45:28,080 --> 00:45:29,920
Speaker 2: of the things that I do in terms of a

955
00:45:29,920 --> 00:45:32,440
Speaker 2: snack every year at the top of the year, is

956
00:45:32,600 --> 00:45:36,480
Speaker 2: breaking everything I'm doing from an occupation pov into three columns.

957
00:45:36,480 --> 00:45:38,799
Speaker 2: It's the stuff I'm doing that I really love, the

958
00:45:38,800 --> 00:45:40,560
Speaker 2: stuff i'm doing that I'm like okay with doing, and

959
00:45:40,560 --> 00:45:42,520
Speaker 2: the stuff i'm doing right now that I probably don't

960
00:45:42,520 --> 00:45:44,839
Speaker 2: want to do anymore. And when I look at those

961
00:45:44,840 --> 00:45:46,719
Speaker 2: three columns, it allows me to do kind of that

962
00:45:46,800 --> 00:45:49,239
Speaker 2: audit that it's like, okay, like, how do we get

963
00:45:49,360 --> 00:45:51,200
Speaker 2: rid of, let's say, like column see, the stuff that

964
00:45:51,239 --> 00:45:53,440
Speaker 2: I don't really want to do anymore. Granted there is

965
00:45:53,520 --> 00:45:56,319
Speaker 2: not a life where like there's probably absolutely nothing in

966
00:45:56,360 --> 00:45:59,680
Speaker 2: column see, but you can definitely work toward getting less

967
00:45:59,719 --> 00:46:02,400
Speaker 2: things there. So that small audit that can work for

968
00:46:02,480 --> 00:46:05,200
Speaker 2: someone both in like that has a traditional nine to

969
00:46:05,280 --> 00:46:07,879
Speaker 2: five unlike you and I, and it can also work

970
00:46:07,920 --> 00:46:09,480
Speaker 2: for people like us who have a little bit more

971
00:46:09,520 --> 00:46:14,040
Speaker 2: agency in kind of playing chess or checkers with those columns. Cool,

972
00:46:14,719 --> 00:46:16,360
Speaker 2: there's a lot of good stuff. We had a lot

973
00:46:16,360 --> 00:46:17,040
Speaker 2: of snacking to do.

974
00:46:18,320 --> 00:46:19,839
Speaker 1: Yeah, but it's not as much as you think. I'm

975
00:46:19,880 --> 00:46:21,840
Speaker 1: telling you. Just structure to day. Treat what I'm telling you.

976
00:46:21,840 --> 00:46:23,960
Speaker 1: If you want to get anything done, just treat life

977
00:46:24,080 --> 00:46:26,120
Speaker 1: like a class. But it's a class like you're both

978
00:46:26,160 --> 00:46:27,680
Speaker 1: a teacher and a student. And if you could just

979
00:46:27,680 --> 00:46:30,640
Speaker 1: set up a class schedule and they don't have to

980
00:46:30,719 --> 00:46:34,080
Speaker 1: be immensely long periods because there's other things that you

981
00:46:34,120 --> 00:46:36,840
Speaker 1: can't move, whether that's your work, whether it's certain the commute,

982
00:46:36,840 --> 00:46:38,839
Speaker 1: whether certain things that the family, that type of thing.

983
00:46:39,120 --> 00:46:41,120
Speaker 1: But there are these small buckets that you could do

984
00:46:41,200 --> 00:46:43,040
Speaker 1: things that are good for you but you also enjoy,

985
00:46:43,480 --> 00:46:45,279
Speaker 1: or are some things that you just can't stand but you

986
00:46:45,320 --> 00:46:46,839
Speaker 1: realize it don't take a lot of time, but it'll

987
00:46:46,880 --> 00:46:48,480
Speaker 1: save you a lot of money. Yeah, you know, you

988
00:46:48,480 --> 00:46:53,480
Speaker 1: could literally save thousands of dollars right tends to hundreds

989
00:46:53,520 --> 00:46:56,080
Speaker 1: of thousands of dollars throughout the course of the next

990
00:46:56,080 --> 00:46:59,960
Speaker 1: decade if you were to just strategically plan your finance

991
00:47:00,160 --> 00:47:02,480
Speaker 1: is that might take you fifteen minutes to an hour.

992
00:47:02,680 --> 00:47:04,920
Speaker 2: Yeah, What are you excited about for this, yere.

993
00:47:04,840 --> 00:47:10,799
Speaker 1: Joe, uhh. I mean, I'm excited just to whatever keep

994
00:47:10,840 --> 00:47:14,279
Speaker 1: betting all myself. I'm excited to see I'm excited to

995
00:47:14,360 --> 00:47:19,000
Speaker 1: really just try to help improve people's healths within structures

996
00:47:19,040 --> 00:47:21,359
Speaker 1: that I create. Like, that's honestly what I'm excited about.

997
00:47:21,360 --> 00:47:24,800
Speaker 1: And I'm excited to, you know, hopefully see the industry

998
00:47:25,000 --> 00:47:29,560
Speaker 1: mature to a situation where it just creates a more

999
00:47:29,600 --> 00:47:31,960
Speaker 1: a greater onboard rim for other people to get involved.

1000
00:47:32,160 --> 00:47:33,840
Speaker 1: But I'm also excited because I think a lot of

1001
00:47:33,880 --> 00:47:35,800
Speaker 1: people are going to start to see through the fluff

1002
00:47:35,800 --> 00:47:37,360
Speaker 1: that's in the industry, and I think there's going to

1003
00:47:37,400 --> 00:47:39,920
Speaker 1: be a cataclysmic change within the next one to three

1004
00:47:39,960 --> 00:47:42,000
Speaker 1: years within what health and wellness is.

1005
00:47:42,400 --> 00:47:45,600
Speaker 2: Selfishly, I listened to a lot of Joe Holder podcasts,

1006
00:47:45,640 --> 00:47:48,440
Speaker 2: and I think that this may be my favorite Joe

1007
00:47:48,480 --> 00:47:50,759
Speaker 2: Holder podcast to date. I'm so happy that we're able

1008
00:47:50,800 --> 00:47:53,520
Speaker 2: to make the time to get this done. And it

1009
00:47:53,560 --> 00:47:55,080
Speaker 2: means a lot to me that you made the time

1010
00:47:55,120 --> 00:47:57,399
Speaker 2: to get this done. So how do the hurdlers keep

1011
00:47:57,440 --> 00:47:59,000
Speaker 2: up with you? How do they follow along with you?

1012
00:47:59,200 --> 00:48:00,359
Speaker 2: Give us the deep Yeah?

1013
00:48:00,440 --> 00:48:04,000
Speaker 1: Yeah, follow me at Joe Holder on Instagram and TikTok

1014
00:48:04,080 --> 00:48:08,000
Speaker 1: and then exercise snacks of the underscore and also Joe

1015
00:48:08,000 --> 00:48:12,160
Speaker 1: Holder underscore on Twitter. Yeah. I hope this helps. Y'all.

1016
00:48:12,280 --> 00:48:15,040
Speaker 1: Always appreciate being on the show and Emily.

1017
00:48:14,760 --> 00:48:15,120
Speaker 3: Keep it up.

1018
00:48:15,280 --> 00:48:17,920
Speaker 1: What is a year five? Year five crazy? I remember

1019
00:48:17,920 --> 00:48:18,879
Speaker 1: when it was just an I did.

1020
00:48:19,920 --> 00:48:23,640
Speaker 2: I'm over at Emily Body at Hurdle Podcast. Another hurdle conquered.

1021
00:48:23,920 --> 00:48:24,959
Speaker 2: Catch you guys next time.