0:04 foreign and welcome to the way to wow show people making money I am your host Kevin Bammel and we're back here on Wednesday as we are almost every Wednesday sometimes we have to skip uh a particular show and and that's actually going to be the case next week next Wednesday uh I think it's October 5th I
0:39 want to say I could be not quite right on the date well here let me let me check so you know we'll make sure we got the right thing here let's see I'll get uh yeah October October 5th um is a Jewish holiday called uh Yom Kippur and uh so I will not be doing a show that day uh we will be uh um uh just off that day um and then I'll be back uh the following week so we're here today and I I felt like I wanted to do something just a little bit different it's you know you may say it's
1:16 it's not really on topic because after all this is a show about how to get the kind of professional success that you want so over the last um several weeks my my daughter started High School about uh five and a half six weeks ago something like that and uh you know it's it's very different than Elementary School and even Middle School um in her case she didn't really have homework uh in in middle school she went to a very uh small school and
1:54 um so now High School there's you know changing classrooms she has six different classes all have their expectations and and their schedules etc etc and so she was really um uh well struggling is is too strong a word she was uh challenged to you know get up to speed within this this new um way of of going to school and so you know for a teenager uh school is their
2:32 profession for one of a better way of of putting it it's it's their job I know and that's pretty much how my dad looked at it your job Kevin is to go to school get good grades so you can get into college so you can you know become a professional and you know make a lot of money that that was you know that was the career plan mapped out for me and I think pretty much everyone of my generation right um that that's that's just how it worked now for for people now it's not so mapped out as we've talked about before nonetheless for people who are in school and and I
3:08 think that would include people in college as well the job is to be successful in that particular Forum whatever that means so uh you know this is just My Philosophy because I know their parents uh you know who disagree with me I I do not believe that children should be pressured to get straight A's I'm not sure it works um and um if it it may seem to work
3:43 um yet oftentimes uh the especially the teenagers they feel they're under such pressure they end up crashing and burning and it leads to a lot of other issues that can lead to alcohol and drug abuse it can lead to just a lot of unhappiness and and and even even worse things so uh the the standard I um set for my daughter in that respect is that she has to do her best um and and that can vary from day to day all right even for us our best varies
4:20 from day to days so it's not always a consistent standard and we had a conversation about that this morning that unfortunately she was not real happy about but I you know I felt candidly she wasn't she was letting herself down um and uh I I know her it appears her goal is not to have to do summer school so I'm working to support her in that goal now we don't have to do summer school in the professional world but there are other there are other things like getting fired right so
4:57 how I've been having this conversation with her how can she set herself up for success and it really revolves around first and foremost when you get up in the morning feeling like you're ready to take on the challenges of the day and this is what I've learned over what is approaching now close to you know oh well no no not approaching over 30 years in the in civilian life another 15 16
5:32 years off and on in the Navy uh and that is if we're not feeling physically good it's really hard to approach the day with um enthusiasm or just with with you know the the sense of I'm going to be productive today and there's lots and lots and lots of stuff about what you should do this that the other thing I I've boiled for myself I've boiled it
6:07 down to three things that I focus on on a daily basis for my physical health okay now if I get sick that's and that happens right it's happened to a lot of us the last few years so okay then I have to take a different set of steps right but just for for day day in and day out there are three areas of physical health that I focus on and they are sleep diet
6:43 and exercise and as I'm counting these off I'm I see here's my aura ring so so those are the those are the three and I want to talk about those three as they in particular relate to our professional success so that we can be on a good track with regard to our physical health and and really the key as I was explaining to my daughter this morning is where we're weak on certain uh uh certain aspects of of a particular problem or we're just weaken
7:20 our self-discipline in one particular area the key is to make certain things a habit so we just do them essentially without thinking about them and then if we don't do them life feels off it feels strange and we're like why do I feel like some I'm missing some oh I didn't do whatever it is that that I that I do okay so I'm gonna I'm just going to talk about each one of these three again there's sleep diet and exercise and
7:55 I give you some things things to think about I'll talk about a few uh resources um where you can get some additional information that you can trust and I think this will like I said set us up to be productive and being consistently productive is most is for most people it's what's going to lead us to success okay just every day be doing what we need to do getting it done being consistently productive so let's start with sleep
8:30 now if you knew me you know even 10 years ago let alone 30 you know 40 years ago I was the world's worst sleeper or at least among them I have never slept well in fact when uh before I joined the Navy um there were times when I was in uh in my my first business that I would sometimes go for literally weeks without sleeping well and sometimes I
9:06 could go for a whole week of of basically just insomnia and I I'd be like a basket case and and and of course was completely unproductive in work and I battled this all all of my life now back then I just wasn't serious about my physical health I mean I pretended like I was you know I exercised you know three times a week um but I I did not at all look into how
9:41 to sleep better and indeed I didn't get serious about the quality of my sleep until I was had been in the Navy for many many years and I was stationed up with the Air Wing at Point Magoo and I was friends with the flight surgeon there and we would see each other on a pretty regular basis and he'd say hey hey robs how you doing and I'm like honestly I'm really tired and after a while he came up to me and he said you know every time I ask you how you're doing you say You're really tired he said just how tired are you
10:17 I said honestly sometimes I just I feel like I just want to you know go go go to sleep at my desk and he said well we've got to do something about that and you'll have to excuse me for just a minute my glasses are driving me insane I I can't see they're all I don't know they got foggy or something here one second all right this is this is great great learning here how to clean glasses in one one easy lesson okay let's see if that's better ah good I'm not foggy so he he you know had he examined me and he did blood
10:55 tests and he did this and he did that and he concluded that um one of the things I needed to do was to go see a sleep specialist and so I did and the Sleep specialist had me fill out these papers and do do these um keep a sleep log and and some other things and then he also had me do a sleep test where um uh early one evening I drove to this it was basically a lab I guess is what you call it and I slept there overnight
11:31 and they had me hooked up to all kinds of stuff and they had me go to sleep and then they'd wake me up and then they had to go back to sleep anyway it was an interesting experience I stayed there all night the next morning you know they they sent me home and then uh you know whatever a week later he had the results and he said well you have sleep apnea and so he put me on a CPAP machine and it made a tremendous difference in the quality of my sleep and uh so that's that was and and um you know for a lot of people
12:07 um I it must be that sleep apnea is one of the most commonly undiagnosed problems for people I think a lot more people have sleep apnea than um than we ever thought before and I'm I'm I'm not a physician of course as you know uh but but I do know when I was in the Navy a lot quite a number of my Shipmates ended up getting diagnosed with sleep apnea it was it was and part of it I think is that the crazy hours you work when you're you know in the military that kind of thing I don't know
12:42 if that contributes to it all I can say is if you're not sleeping well I I encourage you to go see a sleep specialist and get it checked out lack of sleep or poor sleep correlates with so many bad health and bad Health outcomes it can contribute to being overweight or even obese it can contribute to a range of ailments and diseases it of course just makes life much much
13:19 more difficult because we're dragging through our day now so here's here's okay so so so again I encourage you to see a sleep specialist that's really the best thing you can do now I was joking about my aura ring so um maybe I don't know a couple years or so after I started using a sleep Pat machine I was at a conference and they had a a sleep especially speaking there and I'm like I gotta go see this you know I mean it's my number one health problem even though I was basically
13:55 doing okay with my sleep and I met a fellow by the name of Dr Michael Bruce now Bruce is spelled by the way b-r-e-u-s-s and he's known as the sleep doctor and and aside from everything else Michael is just one of the greatest human beings I have ever met and he I I will say too he's one of only 186 sleep specialists in the world who have the kind of credentials that he
14:32 has he he really should call himself I would argue the Sleep genius and I talked I went and heard Michael's presentation it was eye-opening and afterwards I talked to Michael and and you know explained to him you know what the child my challenges had been and and and he said well he said look here's here's my number you know give me a call we'll do uh you know we'll I'll be happy to help you you know kind of thing and uh and and he did he he he absolutely did to the point now where
15:10 I actually don't use my CPAP machine anymore I got a mouth guard from my dentist and when I track my sleep on my aura ring I sleep as well with the mouth guard as I did with the CPAP machine and in some ways I think I sleep better because when you have a CPAP machine it's it's hard to sleep on your side and that kind of thing so I encourage you to check out Michael's website I'll put the I'll put a link to it in the show notes the sleep doctor he has a tremendous amount of
15:45 valuable information there follow him too you can follow him on Twitter I do I follow him on Instagram I I think it's Instagram pretty sure anyway I know I thought for sure I follow him on Twitter and every day he's got a tip I know I earlier today um I saw his post about um seasonal affective disorder so when the season changes it can have an impact on the quality of our sleep and you know here we are we just recently changed from Summer to fall you know it's going to start getting darker early which I
16:20 love right um and and so but but for some people it has a very profound impact on the quality of their sleep and so Michael has a piece that you can read about that and I and again I encourage you to go there and just check out what he's got he has a a email newsletter that he sends out from time to time you can subscribe to that and and he is really the gold standard when it comes to sleep Michael was also the person who connected me with nextel's next Health which is a health optimization group now
16:57 for right now I think they're located in Los Angeles New York and Hawaii I want to say Maui but it could be the big island and they are growing of course if you're not in any of those locations you know it's difficultly difficult for you to go there um but I I know uh Megan radarath uh she's the chief medical officer there Megan is brilliant when it comes to health optimization and um next help was was a big part also in helping me get my sleep on track as well as other aspects of my physical health
17:33 that I'll talk about in a few minutes so you know if you are not feeling energized and or productive during the day the first thing to do is take a look at the quality of your sleep right now there are there's what's called Sleep hygiene this is all the stuff I learned from from Michael so sleep hygiene sounds like I gotta like take a bath before I go to sleep not really sleep hygiene means the conditions in which you're sleeping right so one of the things he'll tell
18:08 you is well you'll learn is you want to sleep in a cool room generally between about I think it's 66 and 70 degrees I know I keep my thermostat I can't say this because you know the LA uh ladwp will come and get me but I keep my thermostat cool in order to sleep better and and it makes a big difference I don't know about you but I find it very difficult to sleep when it's hot the second thing is you you want uh um a comfortable bed now I have a duck's bed and I will tell you I had one I've
18:45 wanted a duck's bed for literally more than 20 years and I finally got one a couple of years ago they are unbelievably comfortable um if you if you don't know what they are again I'll put the link in the show notes it is a bed they're made in Sweden I believe it is and they are such high quality that people parents literally put them in their wills and hand them down to their children because they last so long they're so well made they are of course expensive as you might guess however I worked out the numbers and
19:22 buying a duck's bed and by the way I have no interest I I don't own any ducks ducks ducksiana stock or anything like that I'm just this is just the bed that that I find terrific um um so uh I'm sorry and I lost my train of thought um so anyway um um the way they're they're built they're they're just they're just super super comfortable and and and and that made a tremendous difference too in the quality of the sleep that I got now if you go on uh Michael's website he has a
19:57 number of different types of beds that that he uh that he recommends oh I remember so when I looked at the cost of the duck's bed and how long it lasts versus buying a more conventional mattress and and having to buy them several times the duck's bed actually over time was less expensive so it's a big upfront investment but you make it up over the Long Haul so that in the end that was how I you know Justified spending the kind of money I spent for a duck's bed um and like I said there are I I'm not
20:33 saying that's the only great bed out there and and in the end uh you know it's going to be what you feel the most comfortable all I know is the first first time I laid down in a Ducks bed I thought to myself wow this must be a little bit of what heaven feels like right um and and so so you want to have a comfortable bed you don't want to drink caffeine uh close to bedtime I you know I believe two or three hours before bedtime no caffeine no alcohol for at least an hour or two but before bedtime people say you know you hear about the old well to have a night cat before you go to sleep but a brandy or whatever see
21:08 the problem with that is alcohol is sugar and so if you take alcohol right before you go to sleep your body is staying up processing the alcohol instead of going to sleep and so although you may fall asleep your body is working and so you're not getting as much rest as you might right so that's why it's uh you know a nightcap turns out is not a great thing on the other hand things like uh you know herbal teas these are great to drink hot milk is a it turns out you know you always have a hot milk before
21:43 you go to bed that's true although in general you don't want to drink liquids too too close to bedtime because then your body May wake you up like mine does in the middle of the night I got to go to the bathroom right and so then it interrupts my sleep so I I generally stop eating and drinking um at least an hour before bedtime ideally a couple of hours before bedtime and then I'll have those problems um so those are the kind of things you want to think about in order to improve your sleep and I'm spending a lot of time on sleep because I I will I will tell you
22:19 we just do not sleep in in our society I don't know how that evolved but most of us are just not getting enough sleep so even for or you know adults it appears seven hours is really the minimum amount of sleep we need a night oh the other thing that Michael recommends is is you have a set bedtime and a set wake-up time and and you keep that consistent all week long because that sets your internal clock in a way that makes it makes your body put
22:54 your body in a situation where it's most conducive to sleep well right so I know when we were a kid it's like you and your parents will just have time to go to bed so I have my bedtime my bedtime is 10 o'clock by 10 o'clock I have to have everything done and and I'm in bed ready to go to sleep okay and my wake-up time is six o'clock now I know for me if I want to get at least seven hours of sleep I have to be in bed for at least eight because I don't sleep that entire eight hours no matter no matter how well I sleep generally
23:30 speaking my what's called my sleep efficiency is typically no better than about 90 percent right so out of eight hours in bed that's you know what uh 60 times eight 480 minutes okay I'm gonna sleep maybe 440 minutes of that something like that right and so 440 minutes is a little over seven hours okay that's just that's just the way it is so and and by the way teenagers need a lot more I mean my daughter this is her big issue she perennially does not gonna sleep in fact yesterday
24:05 when I got home from synagogue from services for the holiday um she she was up I said how did you sleep she said you know for the first time in months I had a really good night's sleep I feel I actually don't feel tired having woken up I'm like yes okay good right because if you can do it once then we can once we can get to that point then we can figure out how to repeat it okay so that's really the goal and that's that's what I had to go through now um on my aura ring 85 is considered the cutoff for you know a good night's sleep
24:41 so my goal is to have a minimum of an 85 sleep score with seven hours a minimum of seven hours of sleep I typically do that now usually about two-thirds of the time now contrast that with maybe a year ago when I rarely did it at all because of some things going on in my life okay and and look there was one day last week where I knew I wasn't going to get that you know hit that that top level because a friend of mine asked me to go to a movie with him and and I knew I was going to be getting from home for the
25:16 movie late and you know all that kind of things so look once in a while we're we're not going to make our our good sleep that's just how it goes okay so I'm not suggesting that we need to be you know a slave to sleep in that sense but especially during the week you know on a school night as we used to say right we want to get enough sleep so um have you heard enough about that by now it's like oh my this guy's a sleep fanatic right there's nothing like the roof like they say you know the worst the worst anti-smoking person is the is the smoker who gave it up right so the worst Pro sleep person is the person who
25:52 couldn't sleep who now can right so I guess I've proved that old saw you know to be to be true one more time so anyway I'll put those um uh resources I mentioned in in the show notes so that you can click through to them and uh you know check those out if you're having trouble sleeping so that's number one number two is Diet now when I say diet I don't mean go on a diet to be honest I and again I'll repeat this I'm not a doctor I'm not a nutritionist or anything like that but I will say I am not a fan of dieting
26:28 I I'm not sure I ever dieted successfully and in fact and I may have mentioned this in a previous show um in the uh uh early I'm sorry in the yeah early 2000s um right before I decided to join the Navy um my weight had crept up to the low to mid 190s now I'm five foot eight inches tall so that wasn't just overweight that was
27:04 starting to get into uh borderline obesity you know and I I looked at myself I hated the way I looked I hated the way I felt and I had to make some changes and so contrary to what we're we we're told it's virtually impossible to exercise ourself out of the effects of overeating we can't exercise enough okay that's not to say that exercise isn't important and I will I'll talk about that in a few minutes but if if
27:39 we're overweight it's almost for sure unless it's a medical condition I'll mention that in a minute but unless it's a medical condition if we're overweight it's because we're eating too much our caloric intake is too high and that was certainly the case for me okay what I what you know 30 years ago what are we yeah 20 years ago I guess yeah a little over 20 years ago before I got serious about my diet for dinner it was not uncommon for me to have a salad now the salad was in a bowl literally
28:14 this big and this deep with lots of salad dressing on it but it was a salad so it was healthy um and half a dozen or more sourdough rolls with butter hmm wash down with maybe I don't know a liter of caffeine free Coca-Cola okay and then you know a half a pint or more of Häagen-Dazs ice cream for dessert that's a typical dinner for me I mean just thinking about it the co the
28:50 calories were you know off the chart and that was just that one meal so that didn't include breakfast and anything I ate during the day right and so no wonder I was I was overweight so when I got serious about my my diet the first thing I did what was before I do that so now there are of course conditions thyroid conditions and such that make it very difficult to maintain a proper weight and and and so that's something you need to deal with
29:25 with your doctor so and and and and you know if you are overweight especially if you're obese I can't encourage you enough to go to your doctor and talk to your doctor about this issue and get get get your doctor's advice um you know before you do anything um because there are lots of there are lots of factors that can play into uh one's ability to be able to lose weight but assuming it's not a chronic problem
30:00 like that it's it is just a matter of overeating so then it really comes down to controlling our caloric intake and the quality of those calories right and so it's got to become a habit so my habit is and I've developed this now over many years is Sunday through Thursday I limit my caloric intake to 2000 calories okay now that's based on knowing that given my height my weight
30:38 my body mass the amount of exercise I get that my my daily caloric usage is somewhere between three thousand and thirty five hundred calories a day so for five days a week I have a thousand about a thousand calorie deficit okay and then on uh Friday and Saturday uh for the most part eat what I want and what I try and do and and there are times when I'm better at this than others is if I'm full I just don't eat but if I'm not full I'll eat whereas
31:13 during the week there'll be times when I feel I'm not full and I do my best not to eat because I keep under that caloric intake and I kind of save up those calories if you will um for me that's what works now um that's not a diet that's just it's a habit I've developed about how many calories I take in and I focus the bulk of my caloric intake on fruits vegetables and protein now I don't eat a lot of meat either red meat or poultry frankly or white meat I guess I don't eat pork because I keep
31:48 kosher I do eat fish I love fish uh and and I eat um I eat things like beans cheese uh don't drink milk really anymore I eat yogurt that sort of thing um cottage cheese so I eat I do my best to eat a lot of protein-rich foods and a lot of fruits and vegetables especially fruits and vegetables that are high in fiber and and but I don't I don't go crazy okay uh you know I think we have to
32:24 enjoy life a little bit so at the end of the day I'm having a high ball blended Scotch whiskey with with soda that's you know it helps me relax it's my reward after being productive all day um and sometimes I'll have a glass of wine or whatever you know um and and I I love chocolate oh my gosh do I love chocolate chocolate and ice cream my two biggest weaknesses of the world um and so sometimes I'll have a little bit of chocolate um what I've done is I followed the advice of um I can't remember her name
32:59 now she's a world famous chocolate taster and and she's she she says have a little bit of high quality chocolate rather than a lot of low quality chocolate so that's over the years that's what I've worked to do um and and and and ice cream too I'll have a you know a little bit of a really you know like a super premium ice cream rather than you know half a carton of of you know Briars no knock on Briars it's just the name that came to mind um so what I would recommend you do is first of all figure out what should your daily
33:34 caloric intake be you can go online there's lots of reputable sites I'll put one in the show notes um that you can click through to and it'll ask you for some basic information and it'll tell you based on whether you're male or male or female your height your weight your level of activity during the day about what your caloric intake should be and then the idea is limit your caloric intake to that number or and now if you want to lose weight it's going to have to be lower right so you're going to have to get below that now back when I weighed in the 190s
34:10 and I wanted to lose weight I limited my caloric intake to 1500 calories a day except for Fridays and Saturdays and over a three to four month period I lost 30 pounds okay and it was hard in the beginning it was really hard in the beginning because I didn't see any results and I but I kept with and I kept it and then all of a sudden it just every week it was dropping by two three pounds and so over
34:46 and some weeks even more than that four pounds so over that it's probably about a four month period I dropped my weight down into the low 160s okay and candidly now I'm I'm back in the high 160s around 170. um part of that is is I'm carrying more muscle mass now because I exercise with a trainer um and so it's it's it's not a big deal what I'd like to be down one low to mid 160s I would but honestly it's it's it's more it takes more self-discipline than I've got right now
35:21 for controlling my weight and so I'm willing to carry a few extra pounds they're not it's not that unhealthy um I'm still within what you know the height and weight standards should be for for me for someone my age and so you know maybe when other things in my life are are done with I'll focus more on that but for now I'm I'm content where I'm at um and and generally speaking when I get up in the morning I feel pretty good uh you know I I have energy to get me through my day and um you know I I can interact with my
35:57 daughter um and we have a lot of fun joking around and talking and and helping each other and all that kind of stuff so that's really what makes for me that that's my goal and so so that's what I do so um I have I I've I I've no I don't have health goals because once you read it reach a goal soon okay now what do you do so I I from a friend of mine by the name of Jeffrey Hazel and I've talked about this in a previous episode um Jeffrey taught me this concept of conditions of satisfaction these are
36:33 levels if you if you will that we want to get to in our lives so with respect to my health my special my physical health but really all of all of the pillars I I have conditions of satisfaction so one of my conditions of satisfaction I mentioned about sleep it was to have a minimum sleep score of 85 and a minimum of seven hours of sleep a night that's one uh second one is is to keep my caloric intake at 2 000 calories or less Sunday through Thursday so that's the second one a third one relates to
37:11 exercise okay and I'll talk about that in a minute I think for some reason I have a fourth one but I can't remember what it is um but anyway so these are just and and the nice thing about having what are called conditions of satisfaction is we can habituate them so that doing them just it's just we do it out of habit right um it's been the holidays so you know there's a lot of good food around right so uh honestly I've I've not met my caloric intake goal several
37:46 times um in the last couple of weeks uh just because you know because of that it's like okay you know that that's how it is um I just have to sort of get back on track which I've done you know and and the other thing is I think we have to be a little bit flexible with ourselves now I do recommend being really strict while you're developing The Habit but once you've developed a habit over several months so then if you you know kind of fall off the wagon so to speak a little bit so just get back on the wagon don't beat yourself up it's not the end of the
38:21 world you know and kind of move on with your day and and you know and like I said and just get yourself back on track that's that's the the best way to to deal with it right so that's so that that's what I can tell you about diets it's it's really pretty simple I mean you can make it more complex there's you know the keto diet and the Mediterranean diet and this diet and that and people tell me oh you know you should never have this you should know that I have a friend who you know she only eats you know plant-based Foods ever and it's like oh I mean if that's what you want to do that's fine um I don't you know part of that is going to be your particular uh
38:58 physiology right and there by the way there are tests that you can take that will tell you what foods are not good for you and what foods are so so for example when I first went to next Health they did this whole huge screening and some of the things they found I thought were pretty interesting so for example um they thought that I might be sensitive to certain kinds of nuts like cashews oh my gosh is there a better nothing cashew maybe pecans okay and so I stopped eating cashew for cashews for a while and they also said I may be
39:34 sensitive to milk lactose and so I stopped eating that you know and over time I've I've brought them back into my diet I don't really see any difference there were sensitivities they weren't allergies um in other cases there are certain things that I'm allergic to and I I don't remember what they are I think they were things I wasn't eating anyway so you know I must have naturally figured out you know these these things don't work for me um and so I I you know I stopped um I stopped eating them so you know there are those kinds of things and if you want to get to that level of detail about your diet you can it can be very
40:10 useful but in general if you stick with lots of fruits and vegetables make sure you're getting good protein you know it's okay to have fat this whole thing about you should never eat fat is not true it was a huge mistake all it did was it pushed people into eating ever more sugar in order to feel filled up because fat helps us feel like we're we're full huge mistake so it's perfectly fine to eat you know full fat yogurt or low-fat yogurt um I frankly like I eat low-fat cottage
40:46 cheese because I don't like the full fat it just it tastes too it's too um I don't know Rich a taste for me on the other hand I love you know full fat ice cream so I don't know explain that I can't um all I'm saying is you don't have to cut all fat out of your diet unless it's for some other reason you know you have maybe because your cardiologist has told you or whatever but just as as a a general thing you don't have to worry about that you don't have to get rid of gluten unless you are gluten intolerant now obviously if you are it's a problem but there's all kinds of people who go
41:21 gluten-free but they don't have a problem tolerating gluten that you're not there's no benefit to doing that I've been told okay so again a lot of this is going to be individual for you and and so you know check it out you know experiment a little bit see what makes you feel good when you know in terms of changing your diet okay I mean if your diet is you know fast food a lot of soda pop you're you're probably gonna have to give that up I'm sorry to say I once in a while okay fine but it that's not you know that's not an everyday diet it's
41:57 it's it's just not okay and I'm I'm not I don't not slamming the fast food restaurants believe me I love pizza probably more than most okay I just don't eat it that often um because the reality is it's got a lot of stuff in it that's it's not healthy to be eating every day so okay so so that's that's just your diet just real basic things figure out what is my caloric intake what should my daily caloric intake need to be get yourself on a plan to stay within that limit
42:33 focus on eating fruits and vegetables protein and uh of um if you're good when you're going to eat carbohydrates make them as as high fiber as possible you'll be good and don't go crazy I think the stress of going crazy in diet offsets whatever benefit marginal benefit you get from being super strict so you know enjoy yourself once in a while once once a day maybe however however you want to schedule that okay so that's diet the last thing is exercise so we've covered sleep we've
43:09 covered diet now we're down to exercise so as I said a few minutes before you can't exercise your way into losing weight if if you're overeating you just can't okay first of all most of us just don't have the time and we don't burn nearly as much calories as we think when it comes to exercise like just give you an example for many months I was riding my bicycle from my house to the beach a couple of times a week because I had a friend who loved to
43:44 bike ride and sew especially on Friday afternoons we'd bike ride to the beach together and it was pleasant because we'd be down at the beach we talk we reflect on the week or whatever it was just time for us to spend together we loved it it was beautiful here's the interesting thing it was a 14 mile bike ride I burned fewer calories on that bike ride than I did on a six mile rapid walk and that was one of the reasons why I gained a little weight over that time I and so you know and then I have to get
44:19 my bike serviced so I have them around my bike so I've been back to walking uh four four times a week and and I can see already it's easier for me to con to control my weight that's just how it is so uh you know because walking and and running even better I can't run my dive a problem with my knee but walking running is is a very efficient burner of calories if you will okay so what do we want to do when it comes to exercise well first the first rule of exercise I would argue is don't break yourself
44:58 right so when you know the the the the instinct is off I'm an exercise I'm going to exercise like no if you haven't been exercising you gotta ease into it when I was losing all that weight once I got my diet sort of going I started I got into an exercise program and the first thing I did was I just walked a mile and a half a day and then after that I did some uh push-ups and sit-ups I probably like 10 15 of each in the beginning and that was it
45:34 and then I built up from there I got to the point where I would run three quarters of a mile and walk three quarters of a mile and then I'd run a mile and a half and then I'd run two miles and then three miles and I built up to the point where um you know I I would run several miles a day right so ease yourself into it and make sure you don't break yourself with with self-defeating so if we get ourselves into an exercise routine and then get injured now we fall out of the routine and we got to build again and it feels like oh I gotta do this again I don't want to do this and we start
46:09 whining to ourselves I don't want to do this again right what's funny is people think I really love to exercise and the reality is I would much rather sit around and eat bon bons that that's that's the truth uh I exercise because it helps me sleep better it helps me feel better gives me more energy and it does allow me to be a little bit Freer in what I eat I can up my caloric intake a little bit because I exercise not a lot but a little bit a couple hundred few hundred calories a day maybe
46:44 that's that's it that's the difference between exercising and not it's it's not that huge I'm not some you know Big Time athlete now obviously if you're a big big athlete so you know you you probably are burning multiple thousands of calories a day and so you know the exercise it makes a big difference but that's not most of us most of us if we can knock out enough exercise to burn you know even a few hundred calories a day that's that's pretty good and that's probably the most we can burn in you know an hour an hour and a half so so that's that's why we can't exercise
47:19 our way into um losing weight now the mo well I shouldn't say the most important one important aspect of exercise is we want to get cardiac aerobic type exercise to keep our our self cardiac and and pulmonarily fit if that's a word right and that means some kind of Fairly rapid Movement we want to get our pulse rate up to about 150 percent of resting rate at least okay so that's going to be something
47:55 like walking jogging running bicycling okay now um you can do you uh you can also do it on machines I I partic I don't particularly like machines frankly um the the stair steppers and the elliptical machines and all those kind of things I did use them when I was on a ship because that's all we had there was no place to run on a ship at least not consistently once in a great great while when there were not flight operations we could run on the the flight deck you know a thousand feet each way or whatever it was um but otherwise you couldn't so we were
48:30 on treadmills and that kind of stuff um but you you can get cardio exercise on a machine I I like being outside I like to get some sunshine sunshine is healthy helps develop vitamin D and all that kind of stuff um and and I just I just like being outside I put like I have my here I've got my here I'll I'll do again I don't I don't own any you know stock in this company these are called Aftershock um I can't wear the earbuds they fall out of my ears and but the nice thing about these is you'll see they they don't actually go in your ear they go in
49:05 front of your ear you can hear perfectly fine but you can also hear so if you're out if I'm out walking I can hear traffic I can hear if a police officer is directing traffic or whatever and uh you know there's and I'm not I'm not blocking my my ability to hear and so these are really cool they're Bluetooth of course um and uh and so I I like these a lot um and I think now they're this they're sold by I think the company changed its name to shocks just plain shocks now um and and I I like I said I I really love them um they're the best set of headphones I've ever gotten
49:40 um I'll I'll put a link in the show notes stem as well again I don't get anything for you know I have no connection to them it's just a product that I found that I really like um but I I love you know listening to music or sometimes I'll listen to um you know once all a podcast or something like that while I'm out exercising it helps keep me focused and and going because frankly exercising is pretty boring uh at least from my perspective but I've got to do it it's a responsibility that I have to myself and to my daughter my friends uh so you want
50:15 to get at least a minimum of 20 minutes of cardio exercise three times a week minimum of 20 minutes three times a week see three not you know Roman numeral what would this be four or six three times a week okay you can see I didn't sleep well last night I did have a bad night's sleep last night so I'm starting to get silly uh you know my daughter and I were pretty funny this morning I have to say we for whatever reason we both didn't sleep well last night
50:50 um so that's the minimum but you also want to get some core exercise and in fact I learned this from my trainer if you if you want exercise to contribute to losing weight you're actually much better doing core type work lifting some weights doing like push-ups and and sit-ups and those kinds of activities those are more efficient for um losing weight than cardio cardio is good for strengthening our heart and lungs core exercise is much better for
51:27 um you know helping us helping us on the way to losing weight you're not going to lose a lot of weight but it'll help you trim up so if you've got your diet under control and now you know now you you want those you know those washboard abs right the the Ethereal washboard abs I want them you know kind of thing um while diet makes a big difference in being able to have them exercise is also important at that point too to get that definition Okay so uh you know now I I personally exercise six days a week I don't exercise on
52:02 Saturdays because that's the Jewish sabbath I just I that's my take an easy day um my aura rings scolds me all the time because I do not get enough down time especially after I do my six mile walk it says you know you need more downtime it's like really snotty sometimes um and uh so you know I take it with a grain of salt um but I work out twice a week with a trainer we do core work um lifting we you know we'll do some things with them dumbbells I'll do on on different uh you know like the the sit-ups thing where you you hook your
52:38 feed and you you do sit-ups and you do them on the side and then we do a lot of just kind of floor exercises um he'll make me makes me walk around the hallway uh outside his his gym and with my hands on my hips you know doing these sort of long uh steps you know and I'll tell you what I can feel the them in my glutes you know the next day um you know it's it's but but it's good so so I do that two days a week I I wish I could do it three I just I can't work it in my schedule and then the other four days a week I walk uh what amounts to about a 10 kilometer route so it's about six miles
53:14 um and um you know I used to run that and hopefully at some point my knee will heal enough that I can go back to running running is just more efficient time wise than than walking I can't walk as fast as I run um and and that's it you know and I just I just do it I have it I have it um scheduled into my calendar just like I do all my other appointments now of course with a trainer I do because those are appointments but even for the walking that I do on my own I have it scheduled in now if I have to change it or whatever so sometimes I will schedule I'll reschedule it to another time in the day but since it's in my schedule it
53:50 gets done okay and my my condition of status satisfaction for exercise is I stretch at least daily and I I stretch my body and I particularly have to stretch out my feet I would I used to get terrible cramps in my feet um my trainer could we could never figure out why but he gave me this exercise to do I have a lacrosse ball and I roll my feet out every morning or six mornings a week actually okay and then um my orthopedist has me do a minimum of
54:28 10 minutes on a stationary bicycle not the big one but one of these little ones that just sit on the floor with pedals and while I study in the morning I bang out usually at least 15 to 20 minutes it doesn't have to be fast it just keeps my it keeps the cartilage in my knees uh moist which has been the key to my being able to continue to walk um you know for as long as I have been able to and so I do that again six days a week um and then and then I have my regular so I and those are both scheduled in in the morning uh first thing and then I I
55:05 have my other exercise scheduled in at whatever time in the day I I can work it in and I I encourage you with exercise of of for me of the three the least Pleasant is the exercise um now that I sleep well I I do love going to sleep it's such a pleasure to just you know lay down on my bed and you know after a long productive day it's it's like I I feel relaxed I I you know I I had my you know my my dinner and I came within my you know calorie limit and now I can just lay down and relax
55:42 with my you know mouth guard in and bang within usually three to eight minutes I go to sleep and and most of the time I'll pretty much sleep through the night I may wake up briefly here and there but in generally speaking I'm able to sleep through the night so it's so lovely and eating I just love to eat the fact that I can't eat as much as I want to okay well you know whatever but it's still so pleasant eating right so exercise is a tough one for me so I have to schedule that in my calendar so whatever you find tough to do put it in your calendar by the way if you find making time to sleep a problem
56:21 put it in your calendar I when I was first dealing with my sleep I literally calendared my sleep so my schedule would remind me when it was time to go to sleep that's what I had to do okay because it was so difficult and since it was so difficult like ah I would say find myself going I'm not going to sleep well anyway so what difference I make whether I go to bed a dime or not makes no difference that was the wrong attitude right so set your go to going to bedtime set your waking up time now I do have I do have an alarm that wakes me up because I think otherwise sometimes I would sleep through although probably you know
56:57 five or six you know days a week I'll wake up right before the alarm goes off you know and and then the alarm will go off and go oh okay time to get out of bed you know kind of thing so so calendar these things in make it a commitment it's a commitment to you it's a commitment to your family it's a commitment to your future and as you know the show is about professional success it is a commitment to your professional success you cannot perform your best if you're not physically healthy you cannot be productive if you are not physically healthy and you say well
57:32 you're just tying that in so you could talk about this okay if that's fine uh you know yes that that is true you know guilty as charged having said that building our our physical health right is part of our identity it is the foundation to almost everything else right and and we we have to be intentional about taking care of our physical health so I invite you to share any comments any um successes that you've had in this in
58:08 this particular area this particular realm um any um failures that you've had that you had to recover from that maybe you know other people can need to avoid okay share those in the comments on the video on on social media if you know someone who you think would be great to have as a guest I know I've had Michael as a guest on my show so if you want to look up his his um his show it was um he was one of my very first guests that's how badly I wanted to have him on the show but look up Michael
58:43 Megan radarath was also a very early guest on the show you can check out the episode with with Megan um and listen to what she has to say and you know really make a plan to upgrade your physical health as part of your goals for professional success if you have any questions feel free to email me my email address will be in the show notes or send a comment would love to help you out with this so I'm almost out of time here um again no show next week so I'll see
59:19 you in two weeks uh for all of my uh you know Jewish viewers and listeners uh wishing you a shanatova a good year a good and sweet year an easy fast uh on uh Yom Kippur and so then it's just for me to say as I always do in any of my show for my dear dear friend up in heaven Marie darling you are still my Belle love you very much thank you all for joining me and I'll see you in two weeks