The Top 7 Belly Fat Burning Hacks For 2024 That Are PROVEN To Work!

This is the biggest question that people ask me this question all the time, they say Steve, what is your favorite episode of the DI ofo podcast? And I think the most important question is, actually, what is your favorite episode of the Diary of AO podcast of all time? So I went out to try to answer that question: what is your favorite episode? What is your favorite moment on this podcast of all time? And using a data scientist and a large team of analysts we have found the most repeated moments of all the hundreds. Of episodes we've produced this year to show you today, these are the moments that you replayed and shared more than any other moment on this podcast;

In theory, this should be the most valuable D CEO episode you've ever heard because it's a compilation of the most valuable moments we've had on this show in 2020 three. The seventh most repeated moment is my conversation with jles yo, where he addresses some of the most important myths about health, weight, obesity and answers the question: do we have to gain weight? As we age, is it genetic? What are the easy ways to control our weight? After reading it in his book about how we gain more and more weight as we age. I googled it and the healthcare research and quality agency said that we naturally tend to gain weight as we age.

We age to the tune of 1 to 2 pounds per year according to your review and that's from the agency for healthcare research and quality, which I found quite surprising but completely accurate, so the numbers, what are the numbers? what we have? Yes, I think they are Actually, between the ages of 20 and 50, in those intervening 30 years, the average person will gain about 15 kilos in weight, which is 32. Yes, 2 pounds per year, 1 to 2 pounds per year . 15 kilos of weight are gained in an average of 30 years. some earn very little others earn much more we look in a mirror I look in a mirror um but it's true I don't want to be that guy friend I don't know how many options you have What can I do to try to stay?

Because for me it's not really about weight or how you look, but more about how I am. I don't know how to say this, but the other day there were some big stairs. A really very long set of stairs leading down to this lake. I was in Indonesia a couple of months ago and I remember thinking about those stairs and thinking God, if he wasn't athletic and strong and didn't have good knees and stuff. Like that, there was no way I could walk down this long, winding set of hand-carved Indonesian stairs in order to take this boat trip I was going on and I just thought how strange that was.

This is a bit of a strange story to tell, but it crossed my mind. I got to the bottom of the stairs and turned to the person I was with and literally said, "You know, this is why I have to stay in shape for so long." as I can because I want to do these boat trips and I want to do this little rafting, but I won't even be able to access it unless I can go up and down those stairs like 200 meters of stairs up this cliff. Well, that's what matters to me. I care about being active, strong and fit for as long as possible and from what you've said about gravity and weight, being overweight will inhibit my chances of being able to do that. stairs, so I think there are two elements: first of all, doing the things that we want to do, okay, because you're absolutely right, these are the things that I can still do and that I can still climb a mountain. or go down a mountain because I'm still fit enough to do that and I want to stay as fit as possible to do that and the weight will inhibit that no doubt, but then there's a second element to consider now that there's a healthy appearance, none of Us We're going to live longer, hopefully, and anyway, if we let us live longer but it wasn't healthy, would you want to live longer?

So you want to live longer but healthier for longer. That's fine, and certainly what's more health-related as you get older isn't. your total weight there's a role to play there the amount of muscle you have is your muscle mass as you get older regardless of how much fat you have that will determine how healthy you are as you get older so now the M now I'm talking about reaching your 60s and 70s rather than when one is able to drop a set of 200-metre steps, so now, as you get older, the most important information is to maintain resistance training, not lifting weights, and that's not what I'm talking about sitting on a wall, getting up and down in a chair because the amount of muscle mass that you have really dictates the level of health that you're going to get and then the science is amazing, it's regular. so related to independent of independent of weight, you know from there, so muscle mass is the most important thing for healthy aging by the time you get to 60 70 more interesting, okay, so I'll continue, I'll continue doing the training correct resistance, I will always maintain the resistance. train and lift weights as long as I can lift weights as much as you can at some point you won't be able to lift weights don't count me out don't count me out John the hubis of Youth yes that's the naivety of youth yes you just assume you can always do what What can you do now.

Yeah, yeah, it's something I think about a lot and I think a lot of people will watch this podcast because probably especially this time of year. In January they will probably try to find ways to reduce fat. They want to be a little thinner. You said I think you said half a stone you want to lose. I'm in the same place. I think most people want to lose. half a stone or something, what is the way you would suggest to do that in the simplest way that you don't know? Follow this guy's course and do three million sit-ups, whatever simple advice you would give to someone hoping to do it. create a kind of sustainable weight loss, so the first thing is how much protein you consume and you want to try to focus on trying to keep about 16% of the energy in your day, okay, from the protein, 16% and there's a sweet spot, so if you eat too much and you're not lifting, you're stressing your kidneys because your kidneys have to get rid of the nitrogen from protein, okay, so 16% is a sweet spot and not means steaks, it can only mean beans, tofu. type of protein anywhere, 16% second is fiber, we need to eat as much fiber as physically possible.

Well, we want to aim for 30 grams, although right now we're seeing that on average in this country we're probably only eating 15 grams. We need to double the amount of fiber we actually eat. Third, we must limit the amount of added sugars in our diet. Added sugars, that is, sugars not linked to the powdered fiber. to 5% or less of your day's energy content and those are the three numbers I want you to think about, so 16% protein 30 grams of fiber 5% or less added sugars apply that to whatever you want what keto, um, whatever you want to do, apply that and I think it will be a healthy and sustainable way of eating.

The sixth most repeated moment is a conversation I had with Dr. Mindy Pels, who talks about the

belly

-

burning

diet. Nutrition is huge this time of year and that's why she explains exactly how to eat and behave to reduce

belly

fat and improve overall health. You told me about the first two styles of fasting. The first was intimate fasting, which is 12 to 16 hours, which is good for weight loss, brain fog, that kind of thing, the second is autograph, autophagy, what did I say autograph, but I like it, I said autophagy, I said autophagy, we can reproduce that, I definitely said autophagy, and if I didn't, We'll fix it with AI, um autophagy fast, which is 17 to 72 hours, good for balancing sex hormones and preventing disease.

Yeah, number three, we haven't talked about rapid gut reset. Yes, what is that? Yes, that's based on a study that came out of MIT. that showed 24 hours without food and the intestinal stem cells inside your intestine actually start to reboot now a stem cell is a cell that can go anywhere in the body and repair itself but at 24 hours you get a huge amount of them in your gut and in the gut we have a damaged microbiome from everything we just talked about so what I discovered in this 24 hour fast is that I can take women who have been taking birth control pills for years um people who had been on multiple rounds of antibiotics, people who had been eating horrible foods and I could put them on a 24 hour fast once a week, once every two weeks and these stem cells would go in there and start repairing themselves, and so on now.

If I teach that person how to eat well, their food is actually starting to develop a better microbiome in the gut, so 24-hour fasting became my go-to in my clinic, where I could deal with all of these gut challenges and start to relax. them just because I knew that the body had this ability to produce these gut stem cells and it was crazy that we took people off of supplements, we got people that didn't have them, they weren't producing serotonin, which affects mood, it comes from intestine suddenly. We started to be happier people who hadn't pooped in about three days all of a sudden we started doing these gut resets and it was like a miracle it was amazing fast fat burner number four so fast fat burner is probably my favorite for those people who want to lose weight.

The research was done with 36 hours without eating followed by 12 hours eating and then another 30. They actually did it over a 30 day period, but we've been using it in our community recently. When you dose it at 36 hours, what happens is that's enough time for the blood sugar levels to go down and all of a sudden the body is so smart that it's going well, the blood sugar level is not common, We have been in this state of fasting that we have triggered. autophagy we have reduced inflammation we have produced ketones we are trying to go get food but this extra weight is of no use to you because remember that you have to go get food to lose weight and it is the most beautiful way to get a person to take off any kind of resistance to weight loss, but the most important thing is that you know where you lost the most weight, where everyone wants to lose weight, belly, yeah, so I probably should have called it belly fat

burning

, burning belly fat. fat, yes, that would have hit, yes, but yes, and that's what they showed, is that actually a 30 to 36 hour fast started to take off the weight loss and started with weight around the abdomen, which forced the number five to quickly reset dopamine, yeah, so number five, um, I found some research that shows that when people go without eating for 48 hours, the entire dopamine system resets, so what's important to know about The dopamine system is our happiness molecule, it is actually a motivation molecule and it is a neurotransmitter.

That allows happy thoughts to pass from one neuron to another and then what happens? I'm sure you've talked about this on your podcast that we're so dopamine-saturated right now, but specifically people who overeat, they're actually finding the study that I cite in the book is that they found that people who overeat had food addiction, people who had extra weight, like obesity situations, they didn't get as much happiness from food because their dopamine receptor sites were saturated, so they had to eat more food to get more happiness and a lot of it, and You know, food changes the state, it makes us happy, so what they discovered is that if they put them on a 48-hour fast, they actually reset the entire dopamine system and new dopamine receptor sites appeared, so when They brought food back into the equation, they actually enjoyed food more with less food.

This made me think about a conversation I had yesterday with some of my team here, we were talking about how it almost feels sometimes if I've eaten sugar, I can go into a sugar cycle and what I mean by this is that I will take a little sugar and then like a couple of hours later I'll have another sugar craving and then a couple of hours later. I will have another sugar craving, but at other times specifically, for example, when I did keto, I did the keto diet for about eight months, uh, 8 weeks, damn eight months, I wish, um, eight weeks and during that period I didn't have any sugar craving, yes I would, if we had some chocolate, I walked into the studio and I walked towards the chocolate and I smell it, yes, and I didn't want any of it and it was gone, but then when I'm in my what you call like the sugar cycle.

I'm eating sugar, maybe you know, once or twice a day and I'm getting cravings for it that I can't seem to resist. Yes, well, dopamine is the extra molecule, it is not the molecule of. Enough, then what it does is when you getsugar, you get this dopamine rush and the brain does courtship, love, give me more of that, then you get ripped off, it's endless, you'll never be completely satisfied, it constantly wants you to come back for more. and increasingly, when you start to come out of the ketogenic energy system, you get the same euphoria, you probably felt the same effect, the same mental clarity, but you've totally taken this molecule out of the picture, that's all. in fact, dopamine you'll actually know you get those receptor sites that will be repaired, but you don't get a big dose of dopamine when you're in a ketogenic state, you get ketones.

I was reflecting with my team on how For a long time I had to stay away from sugar to get out of that vicious cycle, give me more. Yeah, my experience has been about three days, three days, that's what I thought. Yes, I think I said four or five, but that's also just from experience. If I haven't had sugar for three or four days, I mean like I eat chocolate but something significant in terms of sugar, after 3 or 4 days the desire seems to disappear yes, yes, it's not, if you think about it, it's not difficult if you are trying to overcome a sugar addiction, yes, like a bear.

You take it for three days and then the dopamine stops barking at you and then if you attack on an empty stomach you now get ketones so you don't need as many ketones to kill your hunger and clear you up mentally. this feeling of euphoria, so you don't have that need to go for the sugar and the ketones come from fasting, which is when your body changes metabolic state, yeah, the last and final immune reset of the fasting style, yeah, like that that the immune reset was built off of Dr. Wter Longo's

work

and he did a study on people who had cancer and were receiving chemotherapy and one of the challenges that we know about chemotherapy is that it destroys the entire immune system and that's why I wanted See well what if I put someone in a fasting state while they were going through chemo would there be a difference and what they found is that after 3 days of fasting the white blood cells in our system actually reset so what they do is that all the old white blood cells are eliminated and new white cells appear.

The blood cells emerge, so people were able to come out of that chemo experience and have a stronger immune system, as opposed to what we were seeing that was wiping out the immune system, which is why all the fasting madness broke out. water for three days. At least here in the United States we are seeing a lot of people who simply go after a 3-day water fast to prepare their immune system, but also at three days you also get complete systemic stem cells, so suddenly your body It comes in Full of stem cells that go to all parts of the body repairing it.

The big example I always use here was that I had an Achilles tendon injury and nothing was helping, so I threw a 5-day water fast on it on the fourth day. I felt this buzzing in my Achilles tendon and thought, oh I wonder what that is and it stayed the whole time. I got through five full days and around the fifth and sixth day, so by the sixth day I was eating again with all the pain completely. He left and never came back I tried everything I tried everything and that was the only thing that fixed it.

It makes evolutionary sense again that if our body senses that we are injured because we are not eating or you know some other sign that we are on the path to not surviving, to put it nicely, it makes sense that it would set about repairing whatever needs to be repaired, you are. understanding, you know, because like I'm a wounded human in the savannahs of I I don't know Africa or where we come from um and I'm laying there and I'm not eating my body should probably be fine Steve might need something fixed so I can hunt again , so you're getting it.

Survival is the body's number one priority, so when you run out of food you amplify every resource it has to keep you alive and if repairing my Achilles tendon means I can now go get food, that will make me stronger. and in the book I came across when I was writing the book, I came across a really interesting hypothesis called the thrifty gene hypothesis and it said that what is a theory, obviously it is a hypothesis, it is a theory that people, humans, who evolved from the primal days had a very specific genotype and this genotype allowed us to flex metabolically and be stronger in a fasted state because we had to survive and the people who did not survive in that time period did not have that gene , but think about This is for this moment, so you think we all have this gene inside us right now, this thrifty gene where we can go long periods without food and we can survive.

So what happens when we eat all day? What happens when we ignore and actually activate that genetic profile, so what we now believe is that diabetes, metabolic syndrome, all of that is happening largely because we go against the G, the genetic profile that Now we are seeing in humans, we are in the opposite. At the end of the spectrum, we are overloading our bodies, yes, which means that the survival gene that you refer to is not being activated to help us, that's right, it's interesting. The fifth most repeated moment is a moment from my conversation with Matthew Walker, who is the world's number one expert on sleep, explains the importance of sleep on our overall health, on our weight and everything else, but he Most important of all, it gives us a road map on how to sleep better and I know many of you are. struggling, so I'm not surprised that this is one of the most repeated moments of the terrible CEO of 2023.

Many health experts have been on this podcast recently, but none of them have really talked to me about the role that sleep or dream. deprivation plays on the prowl. Is there a relationship? It's probably one of the most well-defined relationships that we know of in all of sleep science and it's at least a three-part story, so the first emerging evidence came in terms of hormones, so there are what we call appetite-regulating hormones. and the two main ones of concern here are something called leptin and smiling now, leptin, when released, will tell your brain that you are satisfied with your food, you are satiated and you are no longer hungry.

The smile does the opposite. when the smile is released, it says no, you are not satisfied with your food, you are not satisfied, you still want to eat more, you are still hungry and some of the first ones started limiting people's sleep to 6 or 5 hours. or 4 hours and what they found was that, first of all, there was that leptin signal that says no, you're satisfied with your food, you don't want to eat anymore, you're full, that satiety signal decreased by 18% if that didn't happen. It was bad enough to smile, it is the hunger hormone that increased by 28%.

Overall hunger levels increased by about 26%, so it's almost like double jeopardy to be punished twice for the same crime of not getting enough sleep in the first place. By losing the signal that I am full I no longer want to eat more and once again because of it I am not much hungrier and I am only going to overeat which is a smile so what that produces is an increased eating profile So, on average , people who weren't getting enough sleep in those studies started eating between 3 and 400 extra calories each sitting due to lack of sleep, so what they discovered is that it's not just about wanting to eat more, it's about what you have . a craving when you don't get enough sleep and this is the problem.

What they found is that when you didn't get enough sleep you eat more of everything, but especially you eat more of these heavy carbohydrates and heavy bread pasta pizza the next thing you started eating a preference for simple sugary foods, sweets and chocolate and eventually you started to crave very salty foods and high sodium consumption will increase your blood pressure, so that was the first of the three mechanisms, then we did a study where we said that maybe it's not just the hormones that circulate in the body, the brain is the final arbiter of food decisions, so what happens in the brain?

So we took a group of perfectly healthy individuals and subjected them to the experiment twice, once they had had a full diet. eight hours of sleep and once when we deprive them of sleep and then the next day we put them inside an MRI scanner and show them pictures of many different foods ranging from very healthy to very unhealthy and S for ice cream and that's it. You know, chocolate, pizza and things like that, salad greens, nuts, greens and vegetables, and we asked them to rate how much they wanted that food for each item. Now we did something a little deadly to make it more ecologically correct. so that they wouldn't just say "okay", they probably think I should probably say "that's healthy", we said we're going to randomly select one of these images, these food images that you see and after we pull out the brain scan, we're going to Te we'll give that food and we'll politely ask you to eat it all so it's a little more realistic so the options are more you know everything we could so what we discovered is that when they were sleep deprived, The deep honic centers , the emotional centers of the brain, these desire centers, these reward centers, increased their activity in response to these highly desirable, unhealthy foods, so these more basic types of you know guttural parts of the brain, so to speak, are.

The reward centers lit up much brighter when you weren't sleeping, the impulse control regions in the front of the brain, what we call the prefrontal cortex, were still turned off, they were disconnected, so as a consequence, you lost control. of your impulses and that is Why do you start saying that you know? When I'm sleepless at the kind of food buffet, no, I'm not going to make a salad, I'm just going to that pizza that looks really good or that Pastor with the crepe. Let's get into that, so it's what we call a pattern in terms of brain activity.

In hone eating neuroscience, your brain goes into this hone craving profile, so now we understand that it's not just the hormones in the body, but also the changes. In the brain then came the finding that there is another chemical in the body that is responsible and this applies to cannabis when people, um, when people, when people you may know have smoked cannabis, they often say, " "I'm very hungry, I want to eat." being very hungry, that is not a coincidence because cannabis will stimulate the appetite. We all now have natural cannabis compounds in our brains and bodies.

They are called endoc canabo. Endo, which means it comes from within us, whereas cannabis that comes out externally when you smoke it or um, take edibles, so endoc canabo does a lot of things for the brain and the body, but one of the things they do is control your appetite and your hunger, and what we discovered is that when people are sleep deprived, these naturally occurring canabo endoc skyrocketed by more than more than 20% increases people's appetite, so these three ways get you started to pack your bags. You know that when you don't get enough sleep, when sleep gets shorter, your waistline usually starts to expand and now we understand the reasons.

If that wasn't bad enough, it is. It's bad enough, yeah, you just stop. Honestly, really, the last thing we found out is let's say you're trying to be very careful and you're trying to diet and you're trying to lose weight if you're not getting enough sleep, then 60% of all the weight you lose is going to come from Lean muscle mass, oh God, no, and not from fat, nor from muscle. I know exactly, in other words, when you're on a diet but don't get enough sleep, you lose what you need. you want to keep what is muscle and you keep what you want to lose, which is fat, so again, I'm not sold, it's not an ideal situation.

Sleep is important. I understand. I'm sold, how do I do it? My question is what are the things that there are in modern society that get in the way of the dream, we've mentioned some of them vaguely but some of the big obvious things are things that you would suggest doing very practical things that we could do right away to improve our chances of getting that healthy sleep. um deep sleep that we need to be optimal in all aspects of our health and performance. There are probably five standard tips that you can do, what we call a type of sleep hygiene, and then I'll move on to maybe just some unconventional tips. which we've already touched on and talked about a lot of these, the first thing I would recommend people do and that's why when some people say, oh, what's up with this new sleep supplement? or you know, it costs 40 quid for this. bottle of Sleep new natural sleep medicines, so I'm going to try it.

I would say try these tried and true things first before spending your money on supplements. The first thing is regularity. Go to bed at the same time and get up. at the same time, it does not matter whether it is a

work

ing day orOn a weekend, your brain expects regularity, it thrives best under conditions of regularity, when you give it regularity, you can improve the amount and quantity of your sleep. The second thing is to get some darkness at night. I said we don't have enough darkness in the modern world, which is why the trick I would offer and I don't use it.

I don't like the word hack, but the suggestion would be in the last hour before bed. Try this experiment for everyone. listening for the next week dim half the lights or turn off half the lights or even 3/4 of the lights in your house in the last hour before bed all the lights in every room in every room you know Turn off almost all lights now. I am not suggesting that you be insecure and walk in the dark at the last hour. That's not what I mean, just tone them down. You know, turn off half the lights.

The dream will surprise you. that the darkness will make you feel and it's also an incredible behavioral trigger to signal to your brain that it's time to sleep that darkness is all around me that's the second tip is the darkness the third tip T is the temperature most people sleep in an ambient bedroom temperature that is too high and you should aim for a bedroom temperature of about 18 18 1 12 degrees, that is, around 65 to 68° Fahit, yes I'm probably destroying the math there, but you need to cool off, now you can wear thick socks, you can have a hot water bottle, that's fine, but the environment needs to be cold because you need to lower your core body temperature and your brain temperature by about 1°C to fall asleep and stay asleep. , and it's the reason you will do it.

It's always easier to fall asleep in a room that's too cold and too hot, so make your bedroom cold, make it dark like a cave. The fourth question would be something like what we have or the fourth suggestion would be Walk It Out and we've talked about this, the 30 minute rule, you know, get up, do something different or meditate, you know, don't stay up in bed for too long. long after the last two things we've talked about, well, we've talked about caffeine, we haven't talked about alcohol, but let me say as a headline that alcohol is not a sleep aid, many people use it to sleep. help, it's not your friend again alcohol is a sedative so it knocks you out the second is that it fragments your sleep so you wake up your dream is plagued with all these little awakenings most of them you don't remember because they are too much short but produces miserable and poor quality sleep and the last thing is that alcohol is very good at blocking REM sleep or dream sleep, which we know is also essential for many other functions, so alcohol is not Your friend, that's the kind of ending. advice again you know every time if you're with friends have a glass of red wine just know it's okay my sleep isn't going to be very good thank you and you know I'm not yeah I'm whatever just you know live life too I'm not saying that the fourth most repeated moment is a moment from my conversation with the world's leading neuroscientist, the man who has scanned more brains than anyone else, Dr.

Daniel Aiman, who is a favorite in the CEO D and it tells us very, very clearly how to grow a healthier brain I can change my brain it is the most exciting lesson I have ever learned you are not stuck I am not stuck with the brain I had you are not stuck with the brain you have you can improve it From In fact, I can prove it every day. What I've come to believe: You're either making your brain better or worse. Let's start with what you're doing. What things make the brain worse? What are the common things that most of us do without thinking about it that makes the brain worse when my daughter Khloe was in second grade I went to her classroom and wrote 20 things on the board and went to separate them for me good for your brain bad for your brain seventy years old they got 19 out of 20 right, so most people know that the only thing they got wrong was the orange juice.

They put it in the healthy category when, in fact, when is it rational to strip fruit sugar from its fiber source because it becomes toxic in the body? I'm not a fan of fruit juices. I'm a fan of fruits, not fruit juices. What's bad about sugar for the brain? Proinflammatory. What does that mean? It makes you diabetic, but I mean, when it comes to the brain, why is it like orange? Juice or ice cream are bad for my brain because they will ultimately give you high blood sugar. MH that erodes your blood vessels and you will have less blood flow to your brain.

That's a bad thing. I mean, there are so many things. about it, it's addictive, it's pro-inflammatory, it increases the chances of having diabetes and obesity, which is why 72% of Americans are overweight, 42% are obese. I have published three studies on 35,000 people as their weight increases. The physical size and function of your brain decreases, that should scare anyone. I used to be chubby, but when I discovered that connection, I was like oh no, that's what gave me the motivation to lose about 25 pounds. Therefore, sugar is the gateway drug to diabetes and obesity, not to mention inflammation, which is the cause of depression and dementia, so you should avoid things that cause low blood flow.

Caffeine, nicotine, caffeine, caffeine restricts blood flow to the brain. What does that do? to my brain Con well restricts blood flow so you will have less blood flow and remember I showed you that progression with age, no you don't want that you want to do things that increase blood flow to your brain so exercise genko . This is one of the supplements that I am going to give you. Eat foods like beets, oregano, rosemary, cinnamon, they increase blood flow while we are in blood flow. 40% of 40-year-olds have erectile dysfunction. 70% of 70-year-olds have erectile dysfunction. What does that mean? if you have blood flow problems anywhere, it means they are everywhere and therefore not.

And it means you're too sedentary, overweight, smoking, drinking too much caffeine, or using marijuana, because marijuana reduces blood flow to the brain. and just in that one of the 11 is genko exercise for you not for everyone but for you hyperbaric oxygen those three things will make a big difference in blood flow genko genko what is it that is a supplement what does it uh increase blood flow to the brain the brains prettiest I've ever seen taking genko there's actually a specific study uh they gave people 120 milligrams of genko twice a day Significant improvement in blood flow to the brain and that's why in one of the supplements that I'm going to take We give you, we have genko.

I've taken it every day for at least the last 20 years and this is where the US government got an F for the pandemic. Loneliness accelerates dementia and brain problems, so when we were isolated, everything increased significantly. in brain problems, so connect with other people, the i in Bright Minds is inflammation, so what increases inflammation, low levels of omega-3 fatty acids and we are deficient. 93% of the population is deficient in omega-3 fatty acids. The 93%, therefore, all of us. You should eat more fish or take an omega-3 supplement such as fish oil. Gum disease. Who knew I wasn't that good at taking care of my gums until I started reading the study?

You have gum disease. You have inflammation. You are more likely to become depressed and have dementia. The third most repeated moment is a moment from my conversation with Gary Breer, where he explains how you can become superhuman, remove the fat from your body and regain your health with simple, easy and free exercises. It didn't cost you anything when I heard Dana White's story and saw that he had gone from being respectfully a man who was a little overweight to having these abs on Instagram, of course, the sixpack is not the result. It's like you said, it's the things that happen inside of it that are really the transformation, but what can someone who just heard that at home do, where do you start to extend your life threefold and get the?

So, you know, he also started something called The Superhuman Protocol and the Superhuman Protocol uses magnetism, oxygen and light, so the only thing we really get from Mother Nature, the big benefit we get from Mother Nature is we get magnetism from Earth, we get oxygen from the air from which we get light. the sun, the truth is that most of us are no longer in contact with the Earth's surface, so he bought a piece of equipment worth $150,000, a pmf mat and oxygen, what is called hypermaximal oxygen, to exercise with oxygen therapy and a red light therapy bed, and I had him use that equipment every day, seven days a week, but if your listeners want to do it for free, they can take off their shoes and contact the surface of the Earth and I'm talking of bare feet on the ground, dirt, grass, sand because grounding and grounding is a very real thing that we actually discharge on the Earth we, in reality, human beings accumulate a charge, do you know that the pH , the acid and alkaline scale, pH means potential hydrogen, it is a charge, it is a complete fallacy that you can become alkaline by drinking alkaline?

Water is the biggest marketing myth ever sold to the public, but you can become alkaline upon contact with the Earth's surface, so if you don't have 150 thousand dollars, I don't expect anyone who listens to this podcast to spend 150 thousand dollars, but he did I say you need a MAG? He needs a pmf mat to be able to be alkaline. You need to spend 10 minutes a day breathing 95% O2 with gentle exercise and you need to lie on a red light therapy bed, so in the absence of the Superhuman Protocol you can become superhuman by contacting the Earth and learning to do breathing exercises, Let's talk about breathing exercises.

I spend eight minutes every day doing a very specific series of breathing exercises. People don't realize the power of something that is so accessible, so free and so easy to do well that they want things to be more complicated but it isn't and when I said that the presence of oxygen is the absence of disease it is absolutely true remember that every heightened emotional state that a human being can experience actually has in its molecular structure Oxygen is a component of that emotion, so if we look at the difference between passion, elation, joy, excitement, libido and anger For example, it is usually just a neurotransmitter and the presence of oxygen, the reason no human being wakes up laughing is because they don't have the oxidative state to experience laughter immediately after deep sleep, but can you wake up angry?

Yes, because anger doesn't require oxygen, so every morning you contact the Earth's surface and then spend eight minutes doing it. I do a breathless style of breathing. work I give credit where credit is due, as far as I'm concerned he's the father of breath work, so I do three rounds of 30 deep breaths like unpleasantly deep breaths and I start by trying to grab my belly button and pull my belly button in outside. the wall imagine there is a rope pulling your navel towards the wall and then you fill from the lores of the lung to the apex of the lung and then you exhale and just relax.

God knows what they think we are doing out there? Outside of this gu, they are like a bunch of monsters. I knew it was a cult. KN. I knew he was a cult leader, but, then, you do three rounds of 30 breaths, on breath 30, exhale and hold, allow the carbohydrate rep receiver. To restart when you feel like you can't hold it anymore, take a deep breath, hold it again, slowly release it, and start again. I suggest you start with three rounds of five breaths and then work up to 10 15 20 25. and 30 if you get dizzy this is a good sign that the oxygen tension is changing in your brain if your fingers are tingling and of the feet, this is a good sign that you are changing oxygen tension if you feel any kind of heat, uh, temperature change. on your neck, these are all great signs, you will get to the point where you can hold your breath for two or three minutes, sometimes four minutes between rounds of breathing exercises, and then the last thing is to expose yourself to natural sunlight at first hour. in the morning, the first 45 minutes of the day, God gives us a very, very special type of light called First Light, there are no UVA rays, there are no UVB rays in this light, um, so that they are not the harmful rays of the sun , still generates vitamin D3. a positive effect on cortisol in vitamin D3 first light is the best way to reset your circadian rhythm, so by contacting the surface of the Earth by doing breath work and getting first light, you can reach the same place as Dana White arrived with $150,000 worth of equipment.

What about oxygen masks? Because I'll be honest when I read about Dana's story. I went on Amazon shortly after and thought, "I'm going to buy a canister of oxygen."Good idea, bad idea. And? What you want to do is, you know, get an oxygen concentrator that takes 21% oxygen, which is the concentration at sea level, converts it to 95% O2 and fills this bag and can refill it over and over again. Again, okay, I use one called Hypermax, you can see it on my Instagram and, um, you turn it on, you plug it in, you turn it on, it fills this bag and then you go in, you put on an oxygen mask and you exercise for 10 minutes just 10 . minutes cycle for 3 minutes uh Sprint for 30 seconds cycle for 3 minutes Sprint for 30 seconds cycle for 3 minutes Sprint 30 seconds and that's it, and what this does is it increases something called partial pressure, the storage of oxygen in the blood. only two-time winner of the Ora Noble Prize for Medicine Dr.

Otter Warberg won his two Nobel Prizes for his work in exercise with oxygen therapy you want to be a superhuman do gentle exercise every day while breathing 95% O2 it is important that you do it again exercise and then you move to a red light therapy bed, photobiomodulation, um, so you know if you don't have access to a hypermax oxygen machine, just do the breathing work, breathe, you know, exchange oxygen tension and fabrics and exposing yourself to First Light, what about the cold, the cold W of submerging? I'm a big fan of soaking in cold water, but probably not for the reasons you think you know.

I am also a member of the NFL board of directors. a health services director, you know, there was a time when we used to think that putting athletes and cold water after exercise was good because of its anti-inflammatory effects. Now we know that's only about 15% of the profit, the majority of the profit. it comes from something called cold shock protein if you really want to be fascinated Google cold shock proteins these are secretive proteins that are in your liver and they are dumped into your bloodstream in an effort to save your life when you put yourself in cold water, they clear the free radical oxidation body increase protein synthesis rate muscle repair they are free you get them when you put them in cold water um I don't know what the Celsius conversion is but I use 50° for 3 minutes minimum 6 minutes maximum cold yes, not really It's so cold.

I mean, you know, I see people getting into 37 38 degree water. There is no evidence that I have read that shows that colder is better, peripheral vasoconstriction occurs which forces all the oxygen in. core and even the brain um and you get an activation of something called brown fat, right, thermogenesis comes from brown fat and for the women who are listening, for some reason, I seem to confuse you when I say this, remember that the definition of a calorie is a measure of heat, i mean the definition of calorie is the amount of energy it takes to raise 1 cubic centimeter of water 1° centigrade, so if a calorie is a measure of heat then this means that when the Heat leaves your body, calories leave your body, so if there is nothing, nothing, no amount of exercise affects cardio, no type of cardio or weight training that comes close to immersing yourself in cold water in terms of what which will eliminate fat from your body quickly if you want to eliminate fat from your body, soak in cold water for 3 to 6 minutes a day, that's fascinating because oxygen runs to my head, so it has a really profound impact on the state mood, so it has a very profound impact on mood because if you think about it, what is the reason why we need deep sleep?

What happens in deep sleep? That's so special. There is a secondary transfer of oxygen. We transfer oxygen from the periphery from the extremities to the brain. Remember that the brain is not a metabolic organ, in other words, it is different from the muscle, if I lift a weight and start exercising my muscle, my arm, my body will send more blood, more amino acids, more oxygen to that muscle because it works Well whether I'm sitting at my computer and I'm watching reruns of The Simpsons or I'm sitting in front of my computer and I'm solving the most complex joint venture agreement partnership agreement with all kinds of mathematical equations my brain gets the same amount of nutrients the same amount of blood flow the same amount of oxygen, so you eat the same food whether or not you're on a dead sprint or if you're just relaxing on the couch, except in deep sleep and when you're in cold water, because it forces oxygen to rise to the brain.

The second most repeated moment is a moment from my conversation with Dr. Tim Specter, a favorite on Diary of a CEO, and here he talks about health more comprehensively and some of the biggest myths that most of us We believe that they are currently standing in our way. I have a fitness group among some of my friends, there's about 10 of us in it and we've been tracking how often we workout and how often we workout and the workouts we do and one of the things I have to say en Virtually no one in the group has lost weight.

We've been doing this for a year and uh that kind of money is what you would think so the only time I lost weight was when I went on the ketogenic ketogenic diet. from 14 Stone 8 to 13 Stone8 in about several weeks, but exercise and quasi-religious exercise over the past 2 and a half years doesn't seem to affect my weight at all the way fitness experts would. Tell me on Instagram where you stand on the role exercise plays in weight loss. It has very little role in weight loss. All studies show that long-term studies do not help with weight loss and have been greatly exaggerated as an easy solution.

For our obesity problem, exercise does not help us lose weight. No, all the studies show that the only caveat is that if you have changed your diet, you have improved your diet and you have lost some weight. Maintaining some exercise helps prevent it from coming back. it goes back up, but on its own, if you don't change your diet, it's of no use and that's well known. Now, from all the obesity experts and all the studies, sugar makers make you fat is the culprit is one of the main things that is contributing. a no, again, that's reductionism, you know, but the reason exercise doesn't work, it's important to realize this is because we all know this, you know you go for a walk, you build up hunger before a meal, that It's what your parents told you.

You know, the whole thing about exercise is that then your body slows down, your metabolism slows down and tries to regain the energy that you've lost, that's exactly what our EV Evolution does and that's why you're not going to do it, it's great. for your health, I know I exercise fantastic for your mood, it's fantastic for your heart, anti-cancer, all kinds of things, we should all do it, but not at all, if your goal is to lose weight, you have to do something to change your diet. and I think that's the big myth, particularly pereto by gyms and fitness apps and everything else, and it's complete nonsense.

I read that when you looked at studies over 30 years ago and looked at how many studies had been done. on the relationship between exercise and weight versus things like sugar and weight, there were 12 more, 12 times more studies done on the relationship between exercise and weight versus sugar and weight and why there is less research done on the latter um, I think. That's the influence of governments and food and beverage companies, which is why much of the exercise research done over the last 20 years was sponsored by large corporations that wanted to establish this link between exercise and weight loss. to be able to continue. selling ultra-processed sugary foods and drinks and just saying, you know, childhood obesity because we don't have playgrounds and we don't encourage this and that's why Cokes and Pepsis are always there in Olympic sponsorship.

The Olympic events were associated with sports and gave hundreds of millions to various physiology departments. Sports departments. Nutrition departments to conduct research in this area. Basically, it was very difficult to get anyone to research how sugary drinks make you gain weight or cause problems. because the amount of money for nutrition has been abysmally poor, you know, from governments and that's why you know the only study on ultra-processed foods in a controlled trial was just three years ago and it's been around for you know, 30 or 40 years, the power of that lobby is such that it doesn't necessarily distort research in an evil way, but they point it out to make sure that researchers are working in the area they want. uh, people to work with and distract them, keeping them from talking about sugars or even artificial sweeteners, which in my opinion are almost as bad because, you know, they're hidden and they divert us from the idea that yes, giving kids drinks Sugary or even artificial sweet drinks will be bad for them and cause obesity.

Wait, so I've stopped using. I eliminated sugary drinks about a year ago. I still have the same brands, but I have the sugar-free version. oh dear oh, what do you mean oh dear? Well, the whole summary of the trials shows that if you take young adults, young adults and children, they would say two cans of soda with sugar and you change them to the diet. In the version there is no real difference in weight or metabolic changes in the blood. You'll go to the dentist less so you don't get as many fillings, but you should still gain 300 calories if you make two cans. a day so it doesn't work like it should and that's because these extra chemicals are not inert so sweeteners in children change their brains to give them what they want more sweetness in their food okay so could be reflected. your craving for your milk chocolate late at night, who knows, and that makes it very difficult to teach children to eat more bitter or acidic foods if they have these artificial sweeteners in their diet all the time, but now they have It's been

proven

that all of these sweeteners actually affect gut microbes, so even Stevia, you know these so-called healthy sweeteners have an effect on gut microbes and they're not inert, so we know that saccharin and sugar also cause spikes. blood sugar, uh, when I did it, you know, they have a trace that they're not supposed to do, but they actually do things that they're not supposed to do, so we know very little about these products and my opinion is which are harmful, probably not as bad as having sugar, but they are not at all a healthy drink and we should encourage people to learn about teas and kombuchas and also interesting flavors and foods that taste more bitter than just these ultra-sweet chemical concoctions .

It is this sugar conglomerate that has been funding much of the research. that points towards some of the things you're talking about there, that's also the conglomerate that wants us to create the calorie focus on calories burned because if I just look at all foods are pretty much the same and in this kind of number of calories, so I can drink some of the sugary sodas and some of the processed foods, as long as I keep them within that kind of calorie deficit. I'll be fine and so will they. The sugar cluster is the processed food cluster for the calorie model.

They absolutely need it, it's absolutely vital, you know, zero calories or one calorie, you know on the can, that's what you see and you know you're fooling people into thinking this is a healthy drink and oh, do you know if it used to take it full? Coca-Cola or Pepsi and now that I have the diet version, I am eating 300 fewer calories a day. You should lose weight, that's exactly what they have been doing and they are also desperate to prove that artificial sweeteners are actually healthy and affect anyone. who is trying to say they know it could be dangerous in some way and yet they are not required to test them so none of the added chemicals really go through rigorous testing on how they affect our gut microbes and this is Do you know their mechanisms Testing hasn't changed in 50 years?

You'll know this if you've listened to this podcast before. I am an investor in a company called hu. I'm on their board of directors and they sponsor this podcast. I have a very interesting announcement to make: this product called Daily Greens is one of the most requested products on hu, but it has never been sold in the UK before. Until now, it is often difficult to include all the vegetables we need in our diet. have a healthy gut microbiome and a healthy body and with hu's daily green product, with one tablespoon every morning, one very, very delicious tablespoon, you can get 91 whole food vitamins, minerals and nutrients in your diet.

The most important point here is that I really think he knows. Delicious, it's May, my favorite heel product for all the reasons I've described, so if you want access to this product, you can sign up right now. The link is in the description below.It launches in the UK in January due to demand. I'm pretty sure it's going to sell out and here is the most repeated moment related to Health in the Diary of a CEO of 2023, so the first thing I found because this was around the time of the financial crisis was the lack of understanding of the brain-body connection, so these high-performing executives acted as if their body was just the vehicle that moved their brain from one meeting to the next while simultaneously disrespecting their physical health. but they didn't understand what they really were either.

What they were really paid was to use their brain and they were not creating the best conditions for that brain to function. And I'm talking about really basic things like sleep, a good diet, hydration and not being sedentary, managing stress, etc. So, you know, this little organ, if it's not in an environment that gives it the best opportunity to do its job, it won't do it and a crack will appear somewhere. And the first time I really had a big confrontation with a bank. It was when people were dropping dead on the floor from heart attacks and I was asked to work harder in my capacity as a former doctor to help with the physical issues and I said I can't do that if we don't address the problem. mental and emotional piece because that's what's causing this and they just couldn't figure it out.

What did you want to do with those people in a specific, practical sense? What if you could have been in charge of keeping them from falling dead on the ground? trading floor, where would you have started to understand that stress, everything that you are experiencing mentally and emotionally is a challenge and things like a lot of travel that is a challenge for your body and that raises the levels of the hormone cortisol that comes from the Kidney glands? and that cortisol runs through the blood throughout the body and the brain and the brain has receptors to understand what is happening in terms of threat to its survival, so on a 24 hour cycle, depending on your age and your gender, there is a normal range of cortisol.

So you can go up and down like this. You know, if something challenging happens, we need to adapt and overcome that challenge, but when that level is above the upper range all the time, these receptors in your brain basically think there's an imminent threat. your survival, so there's this whole cascade of hormones and basically cortisol causes inflammation in the body, so inflammation of your vascular system, inflammation around your heart and everything else, the gut and you know other things, but particularly at that time we were seeing a lot of heart attacks. caused by stress this was in the absence of high blood pressure high cholesterol smoking everything was stress one time I googled CU I had a thesis I googled if stress is contagious and it came up and said it was contagious is it contagious in Under what circumstances We must be aware of that contagion and, more importantly, how and why it is contagious?

Well, I'll tell you the answer, but first I'll ask you a question: have you ever walked into a room with someone and by the time you leave that meeting with them you feel so exhausted, okay, of course, yes, yes, I already do. you know, so you know the feeling, so I'll tell you how it works physiologically. I'm going to start with something. Did you know that women who live together or work together will synchronize their menstrual periods within two to three months? So, whenever I want to explain something that is complex or that I don't really know, Neuroscience always takes it back to what happened in ancient times, so when we lived in the cave, men hunted, gathered and lived in a fairly nomadic way, so which were sometimes absent for months and in those days, what was most important for the survival of the human species. was that the alpha male had to pass on his genes, so if he was going to be gone for months and couldn't know that there were no men there to defend the women from predators, maybe there would be an Ice Age spell and they would all freeze to death or They wouldn't have food.

He needed to ensure that at least five women became pregnant with his sperm at the same time, so that if there were food shortages or there would be a stillbirth. or miscarriage or whatever, at least one in five would survive, so in order to do that they had to be fertile at the same time, that's why that mechanism exists now, we don't need that mechanism now, but it's still connected to the path. that we operate in a way that those sex steroid hormones like estrogen and progesterone leak out of our sweat at this distance around us and that's why if you live with another woman or if you know that you're sitting at your desk every day, then The hormone particles from my sweat would pass through the other woman's skin if she is how far away I mean, they wouldn't have to be sitting next to each other if they live together, that means they are interacting enough that it would happen.

Okay, so the particles, but no, if they work together, if they work together and sit next to each other every day, then it also happens, so you know, in a small office that has like six girls, the synchronization menstrual. will happen, interestingly enough, it's run by the alpha female, so yes, you can find out if you don't already know who the alpha female is. Well if you know, basically let's say My cycles don't change and everyone says oh I have my period early or I haven't had my period yet but now it's started then that would mean I was probably the alpha female how does the body who is the alpha female?

That will have to do with testosterone levels, why does the body why does it matter who the alpha female is? Why does it matter that they sync with it? No, I don't know if it really matters. I think it's just a case of physiology, so it's kind of like in the um. gorilla troops, the silver bat gorilla's stress levels affect the other gorillas more than the gorillas who are equal to each other, so we have a natural hierarchy and it must be related to survival as well, which is probably why she was the person who the alpha.

The guy was going to get pregnant first, probably, so everyone has to line up because when she starts having sex, they have to be ready, yeah, okay, and it will also probably have to do with things like you know the survival genes, so It's going to be the people with the most resilient genes because that's what you want to pass on too, okay, that makes sense, they're more resilient, okay, so where were we the stress and the contagion? All the hormones in the menstrual cycle, so basically cortisol is a hormone that works in it. In this way, cortisol is the main stress hormone and it does not matter if you are a man or a woman, but it does matter where you are in the hierarchy of the organization, as I just usually mentioned in that conversation that I mentioned to you.

You walk into a room and then feel completely exhausted, usually the person who walks out feeling exhausted is less important than the person who has had that effect on them and that's why this is so crucial for leadership because your stress levels. as a leader as a leader CEOs are going to have more impact on everyone else than everyone else, basically, put together, so managing stress is obviously important for you, but it's important in terms of what happens to others. people and the first problem I faced was the CEOs. and the CFOs who said well, I'm not going to show them that I'm stressed, I'm not going to tell them what's going on with the numbers, I'm not going to show emotions in front of them and I told them they still would.

I know that physiologically it will affect them, so now you really have to do something about it. And the other thing about cortisol, which is pretty funny. Well, one of the side effects that's pretty funny is that as a survival mechanism, it will help you store fat. around your abdomen so you know again in the cave if you would like to potentially not find food for a month, then if you had extra fat around your abdomen you could digest it and survive until you could find food, like that with my clients in financial services. It got to the point where, as soon as I walked in the room, they just lifted up their shirt and said, you know how I've been for the last month, so stress causes belly fat, belly fat that's very hard to get rid of, so again.

What I was seeing with people is they were like, oh, I've gained a little weight around my waist, you know, I had to loosen the belt a little bit, so I started eating less, I started exercising more and I still can't change it. and again that's when I would explain that this is the impact of cortisol, as long as you keep losing extra cortisol, nothing is going to change and like I said, even exercising more or eating better less or differently, whatever it is. I wouldn't change that fat, they had to get to the root because they had to reduce cortisol for any of you that are still here.

I have an extra moment for you. I'm often asked what my favorite terrible CEO episode of all time is and I often try to avoid that question because I don't want to pick a particular episode, it's like picking your kids, however, how did you get this far? , I will reveal it to you and I will do it to you. I am going to reproduce a moment of that conversation for you. My favorite Diary of a CEO episode of all time is episode 1001 and it happens to be the most shared episode we've had of all time on WhatsApp and I know it.

That sounds a little obscure, but the interesting thing about WhatsApp is that it's usually one-to-one, so usually a friend sends it to a family member or a friend or something like that and it's the most transferred from one person to another. I think talking about the value of that conversation is one of the most important moments in my favorite Diary of a CEO episode of all time. To understand what happiness is, you have to understand the cause, yes, and write about that. extensively and solve for happy, so what is the cause of unhappiness as you see it, especially if you are creating some kind of machine learning applications that are going to make people reach contentment or happiness in a personalized way ? be able to know what is causing this lack of allow me a little time to explain it because it is simple when we understand it, but it is not simple to reach it, so happiness is very predictable, it is okay if you look back at any time .

In your life, where you once felt happy, there is something in common in all those moments that can really be documented in a mathematical equation. Well, you have never felt happy because of a specific event in your life. Well, take, for example, rain. It doesn't make you happy or unhappy, there is no inherent happiness value in rain. Okay, rain makes you happy when you want to water your plants and makes you unhappy when you want to sunbathe properly, so it's not just the event of rain, it's the comparison between the event and an expectation in your mind of how the rain will occur.

Life should be fine if you are worried about your plants then life should be generous to me and make me rain so that I can water the plants and if life does that then life will find expectations for you and you are happy, okay, and then happiness in that sense becomes equal to or greater than, so it's really math, your perception of the events in your life minus your expectations of how life should be right and applying that to anything, applying that to anything. so you know, my favorite example is nature, we are all happy in nature, why are we all happy in nature?

I mean, you go out and there are ants and flies and you know the trees are crooked and there are bushes everywhere and bushes and it's not really that covered and organized, but that's what we expect, so you know the chaos of nature It's what we expect nature to be and that's why we feel happy, you know no one sits in front of the ocean and says: I like the view, but please. silence the sound, okay, just take it, you know, it's the monotonous sound and the sight and the wind and the sun and the whole experience, right, uh, and because of that, happiness becomes very different from what it was defined For us, it's fine, what was defined. for us it's that happiness is found in a meeting at the pub or a party or you know, an activity or some kind of pleasure or fun or euphoria or whatever, that's not entirely true.

I call these the Escape state, okay, happiness. As defined by the happiness equation, events meet or exceed expectations, life is going well my way, and basically, happiness is that calm and peace you feel when you're okay with life the way it is, not really. It matters what life is. Well, what matters is that you can agree with that, so take you know any example, um, if your boss is annoying and your expectation is yes, bosses are annoying, this is what life is about, they become bosses because they're annoying, right? and if that's your expectation, you'll look at it and say, yeah, I need to learn the skill of handling annoying bosses, okay, and if that's the case, then you won't get angry about it, similarly. anything else, if you look at it, then it is not just the event, it is your perception of the event,so you have something to influence, it's not just the event, huh?

Your partner might say something hurtful on Friday at 4 p.m. that's the event where my partner said something hurtful on Sunday morning, you tell yourself that he or she doesn't love me anymore, okay, that's your perception of the event which isn't actually the event, the event is something hurtful that was said, but your perception of the event is your job is your is your brain adding color and then you compare it to your expectations, right?, you compared my boss. It's annoying for my boss. It shouldn't be annoying. Where did you get that? So we blur the happiness equation.

We break the happiness equation because of what I call the six and seven, okay, six Great Illusions and seven blind spots, which are the six Great Illusions, are basically, call them Paths, uh, that the modern world teaches us to navigate the modern world, that our illusions are not true, okay? Take, for example, control. Everyone knows that to be successful in the modern world you have to learn to control certain events. So you start to believe that the way to be successful in life is to control everything, but the truth is that even if you get down to the basics. from physics that we never have control that the absolute design of the very nature of the universe itself is European chaos, right, that is the real design and therefore if you try to control it, you will surely be disappointed, many events will happen. don't live up to your expectations, okay, and yes, I'm not saying don't control anything at all, but start to understand that you're going to be selective because you have a finite amount of effort and, by the way, even if you're selective and you try control everything, sometimes things get out of control, it's okay, and that should be your expectation once you get it right, that was my greatest hope, okay, I'm a mathematician, I'm a software developer, I'm a physicist.

I'm an engineer and I'm a top executive, that can't be worse than that, okay, I'm the absolute worst, the worst I used to give to my wonderful wife. I swear, Stephen, don't judge me. I used to give it to her. a spreadsheet that would tell him when to wash colors and when to wash whites based on our average consumption as a family to save the environment and poor Nebel would actually smile at me and say sure baby, I'll use this of course and ignore Screw me because that's how crazy you can be when it comes to control.

Now these are the illusions if you live your life through the illusion of control. Good luck finding happiness. So six great dreams. The illusion of thought. The illusion. The illusion. of oneself, the illusion of knowledge, the illusion of time control and fear, okay, that's one side and this disrupts your whole view of what to expect from life because you expect life to behave through a lens of illusion. The other side is what I call the Seven Blind Spots, okay, and the Seven Blind Spots aren't really defects in your brain, in fact, they're the very design of your brain, okay, your brain is designed to tell you what It's wrong, it's right.

It's not designed to know, if a tiger appears here now, my brain has no use telling me. Oh my gosh, look how majestic that animal is, yes it's a beautiful animal, but my brain will say we're going to die, okay? and we're going to die is the idea that basically makes our brain constantly look for what's wrong, it blurs the events of life, huh? You ask a mother and she'll tell you, "Oh, my daughter's been sick all the time." winter, no, it only had two episodes". of flu 3 days each but to the loving heart of a mother that needs to be exaggerated exaggeration is one of the blind spots your brain is trying to get you to act so it pushes you by exaggerating the event a little so that you jump and take action and, Consequently, the event you're comparing to, you're comparing the wrong event to the wrong expectation and the happiness equation falls apart, isn't every conversation I have here so great?

In the AO DI at the end, you will know that I asked the guest to leave a question in the Diary of a CEO and what we have done is turn every question written in the Diary of a CEO into these conversation cards that you can play at home to have every guest we've ever had ask their name and on the back, if you scan that QR code, you'll be able to see the person who answered that question on your phone. next guest we will finally reveal all the questions and the people who answered the question and we just released the updated conversation cards.

We launched them the first time and they sold out instantly. We launched the conversation cards again and they sold out instantly. For the second time, we've updated the cards, included all new questions, and introduced a twist to the back of the conversation cards. Now we have different levels of vulnerability, so level one is the most superficial type of questions. and when you get to level three, the questions become a little more challenging, a little more vulnerable and that's really where the connection happens to test the power of these cards. We invited 20 strangers to come for dinner and the only thing.

What they had to do was answer a level three question that was put in front of them in a room full of strangers and we saw incredible, almost magical results, people crying, people forming lifelong friendships and people discovering truths within themselves. that they've been too afraid to confront vulnerability is the door to connection, that's what we've always done here on this podcast and that's exactly what these conversation cards do. You can play them with your partner at home, you can play them with your colleagues at work or you can play them. with your best friend on the weekend the stories we've heard about these cards about a grandson playing with his grandfather to get to know them, getting them out in the middle of a divorce with his wife and saving his marriage like you've often done Seen on this podcast, Sometimes a question and someone who is genuinely open to answering it is all it takes to discover a truth that will end up setting you free and that is exactly why we made these conversation cards and you can get them right now at Conversation Cards. .com I'll put a link to the conversation cards in the description below, they sold out twice instantly, so if you're interested in getting some limited edition conversation cards, I recommend you act quickly and let me know how powerful they were . for yourself and/or your relationships thank you Need a podcast to listen to next?

We've found that people who liked this episode also love another recent episode we did, so I linked that episode in the description. Next I know you will enjoy it very much.