Lay Bare, Level Up Welcome to Ego Killer: we’re peeling back another layer of the human soul & condition with you as my muses and inspiration every few days. allow my 20 years as a coach to provide you actionable & repeatable positive habit and behavior change in life & fitness. call it ego dissolution! ego prevents us from looking at the professional and physical badass women and men we truly want to live day to day as, who we really are - fully optimized/truly realized. Basically - monologues about people you meet and see in the gym. (Rate&Review ⭐⭐⭐⭐⭐ EARN the free EBOOK - ”What We don’t know about Nutrition”)
Episodes
4 days ago
4 days ago
We already knew eating quality food make you feel great, and conversely that eating like trash makes you feel like... trash. What we might not know however that the gut brain axis, where your foods DIRECTLY impact your mood and immunity is like a secondary nervous system. Probably worth considering every time we make the brilliant decisions to eat quality foods and the immediately gratifying decisions to eat like trash pandas.
Specific Health Benefits of Probiotics and Prebiotics:
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Digestive Health:
- Probiotics: Regular consumption of probiotics can help manage symptoms of irritable bowel syndrome (IBS), including bloating, constipation, and diarrhea. For instance, strains such as Lactobacillus rhamnosus and Bifidobacterium lactis are shown to improve intestinal health and bowel regularity.
- Prebiotics: Foods rich in prebiotics like garlic and onions support the growth of beneficial bacteria, which enhance gut barrier function and can reduce the risk of gastroenteritis and infections.
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Mental Health - Depression and Anxiety:
- Gut-Brain Axis: Both probiotic and prebiotic foods can affect the gut-brain axis, a critical pathway that mediates the impact of gut health on mental health. For example, the fermentation of prebiotics like inulin from chicory root can produce short-chain fatty acids (SCFAs) that possess anti-inflammatory properties, reducing systemic inflammation that is often linked with depression.
- Clinical Evidence: Studies suggest that certain probiotics (often referred to as "psychobiotics") can produce and deliver neuroactive substances like serotonin and dopamine, which act on the brain to improve mood and cognitive function. A meta-analysis has shown that patients who consumed probiotics saw a statistically significant improvement in depression symptoms.
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Immune System Enhancement:
- Probiotics: They can enhance immune function by increasing the production of immune cells like macrophages and lymphocytes. Regular consumption of fermented dairy products has been linked with reduced severity and duration of respiratory infections.
- Prebiotics: By supporting the growth of good bacteria, prebiotics help compete against pathogenic bacteria, enhancing immune response. Foods like bananas and leeks that are high in prebiotics can thus help bolster your body’s defenses against common pathogens.
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Weight Management and Metabolism:
- Influence on Obesity: Research has indicated that the microbiota composition influenced by diet can affect the body’s metabolism and fat storage. For example, a diet high in prebiotic fibers can help manage body weight and improve metabolic health by enhancing feelings of fullness and reducing inflammation.
- Probiotic Intervention: Some studies suggest that probiotics can influence hormone levels that regulate appetite and fat storage, such as leptin and ghrelin, potentially helping to prevent obesity.
Integrating Probiotics and Prebiotics into Your Diet:
- Daily Intake Recommendations: While specific doses can vary, incorporating a variety of these foods into your daily meals can provide a sustained source of support for gut and overall health.
- Practical Tips: Include a probiotic yogurt or kefir at breakfast, add garlic or onions to your cooked meals, snack on bananas or apples, and choose whole grains like barley and oats as part of your meals.
By understanding and leveraging the specific benefits of probiotics and prebiotics, you can consciously tailor your diet to not only support general health but also address specific conditions and improve your mental and physical well-being.
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Monday Apr 08, 2024
Monday Apr 08, 2024
Nature organizes into ecosystems where even the smallest organism plays a vital role. Transfer this mentality to some of your work colleagues and teammates and often we forget and how quickly we deny the lazy have loyalty. Nature teaches us so much more. Let's call it symbiotic motivation.
1. Mutualism
In a mutualistic relationship, both species benefit from the interaction. This type of symbiosis is essential for many ecosystems because it enables different species to access resources or services that they might not be able to obtain on their own. Examples include:
Pollinators and Flowers: Bees, birds, and other pollinators feed on the nectar of flowers, while the flowers benefit from the pollination process that helps them reproduce.
Gut Flora and Humans: Humans provide a habitat and nutrition for certain bacteria in their gut, and in return, these bacteria help digest food, produce vitamins, and protect against harmful pathogens.
2. Commensalism
In commensalistic relationships, one species benefits while the other is neither helped nor harmed. These relationships often involve one organism using another for transportation or housing. Examples include:
Remoras and Sharks: Remoras attach to sharks and feed on the leftovers from the shark's meals. The shark is not affected by this arrangement.
Epiphytic Plants and Trees: Epiphytic plants, such as certain orchids and ferns, grow on the branches or trunks of trees to access sunlight and air without harming the host tree.
3. Parasitism
Parasitism is a relationship where one organism, the parasite, benefits at the expense of the other, the host. Parasites may cause disease or even death in the host organism, but they often evolve to coexist without killing the host. Examples include:
Ticks on Mammals: Ticks feed on the blood of mammals, which can lead to irritation, allergic reactions, and the transmission of diseases like Lyme disease to the host.
Tapeworms in Intestines: Tapeworms live in the intestines of larger animals, including humans, absorbing nutrients directly from the host's diet.
The Hidden Life of Trees" by Peter Wohlleben and "Braiding Sweetgrass" by Robin Wall Kimmerer
Theme 1: The Community over the Individual
Theme 2: Reciprocity with Nature
Theme 3: Learning from the Least
Thursday Apr 04, 2024
Thursday Apr 04, 2024
Carb loading isn;t complex but instead an older school idea - deplete, REplete then compete. Over the years, people have offered that, if you eat 50 grams per day, and fixate on ketones, you will turn your body into burning fat for energy. But going keto just isn't gonna be the quick fix I need and that I tell my hundreds of trainees and here's why.
Explore the science behind glycogen stores, the impact of dietary choices on endurance and energy levels, and why the keto diet provokes such strong opinions in the fitness community. Join us as we dissect myths, share personal experiences, and offer evidence-based insights into achieving your health and fitness goals.
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00:00 - Introduction to the masterclass on the nuances of carb loading and a personal critique of the keto diet.
02:30 - Deep dive into carb loading: the mechanics, the purpose, and the specific phases including depletion, loading, and super compensation.
05:00 - Transitioning from discussing carb loading to the complexities and utility of the ketogenic diet, highlighting the difference in energy utilization.
07:30 - Critical analysis of the ketogenic diet from a personal perspective, touching on societal trends and the rise of diet fads.
10:00 - Examination of glycogen's role in energy provision within the liver and muscles, illustrated with an analogy to currency and its usage.
12:30 - Expanding on the skepticism surrounding the ketogenic diet, referencing authoritative sources and questioning the historical absence of keto advocacy.
15:00 - Concluding thoughts on the comparison between carb loading and ketogenic strategies for optimal performance, and a call to action for audience engagement on the topic.
🌟 What You'll Learn:
The science of carb loading and its benefits for athletes
A critical look at the keto diet and its implications for long-term health
Strategies for optimizing your diet for endurance and performance
Personal anecdotes and experiences with carb restriction and fat adaptation
Expert opinions on sustainable dietary practices for active lifestyles
💡 Whether you're considering a dietary change or simply looking to expand your nutritional knowledge, this masterclass offers valuable insights into making informed choices for your health and performance. Let's navigate the complexities of nutrition together and discover what works best for your body and goals.
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Monday Apr 01, 2024
BIOHACKING's role in peak Performance | TGI Monday
Monday Apr 01, 2024
Monday Apr 01, 2024
The rise and history of biohacking are deeply intertwined with broader cultural and technological shifts that have occurred over the past few decades. Today, biohacking represents a multifaceted movement that encompasses a diverse array of practices aimed at optimizing human performance, health, and well-being. Here's an overview of its evolution and how it pertains to contemporary society:
Origins and Evolution
Early Foundations: The roots of biohacking can be traced back to the DIY biology movement of the early 2000s, where amateur biologists and enthusiasts began experimenting with biological processes outside traditional laboratory environments. This movement was driven by a desire to democratize science and make biological research more accessible to non-professionals.
Technological Advancements: The advent of new technologies, particularly in genomics and biotechnology, has played a crucial role in the evolution of biohacking. Tools that were once only available in professional labs became more affordable and accessible, enabling biohackers to explore genetic editing, synthetic biology, and other advanced practices.
Silicon Valley and the Quantified Self Movement: In the late 2000s and early 2010s, the concept of biohacking gained significant momentum in Silicon Valley and among tech enthusiasts. Influenced by the quantified self movement, which focuses on using technology to track and improve various aspects of one's life, biohackers began to apply a similar approach to biology. Wearables, mobile health apps, and personal data tracking became tools for individuals aiming to optimize their physical and cognitive performance.
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Friday Mar 29, 2024
Transform Pain 😖into Progress🥇 || Final Word Friday
Friday Mar 29, 2024
Friday Mar 29, 2024
Unlock the Power of Endurance: Transform Pain into Progress
In this empowering session, we explore the profound world of endurance and pain tolerance, highlighting the remarkable ways individuals can transform physical and psychological challenges into unparalleled achievements. Whether you're an aspiring marathoner or someone striving for personal growth, this video unveils the secrets to harnessing your inner strength and pushing beyond perceived limits. Join us as we delve into the mindset of endurance athletes and reveal strategies to enhance pain tolerance and resilience. Discover how to embrace discomfort, elevate your pain threshold, and embark on a journey of self-discovery and triumph.
🌟 Key Highlights:
- Insights into the unique mindset of endurance athletes
- Strategies for enhancing pain tolerance and resilience
- The role of nutrition and hydration in managing pain and inflammation
- Exploring the psychological aspects of pain and how to navigate them
- Tips for incrementally challenging yourself to achieve greater endurance
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Monday Mar 18, 2024
Monday Mar 18, 2024
SO much to cover here but learning about the sexiness of a fast brings us closer to it being, yes, a benefit. From promoting autophagy to simply delaying gratification, fasting can yield dope results. And we talk about the 4 types of fast and what they yield. But I warm you: a biblical level fast ain't in the cards - there's just not enough meat on the bone for that one for real!
Ancient Practices and Philosophies:
- Spiritual and Religious Significance: Historically, fasting has been practiced in nearly every major religion for spiritual purification, self-discipline, and enlightenment. For example, Ramadan in Islam, Yom Kippur in Judaism, and Lent in Christianity all incorporate fasting as a means of drawing closer to the divine and practicing self-restraint.
- Ancient Medicine and Philosophies: Ancient Greek physicians and philosophers, including Hippocrates, Galen, and Plato, praised fasting for its mental and physical health benefits, advocating it as a means to ensure long life, health, and wisdom. They recognized fasting as a way to cleanse the body and mind, allowing for greater mental clarity.
Physical Benefits Rooted in History:
- Detoxification and Cleansing: Ancient practices often highlighted fasting as a method to cleanse the body of toxins and impurities, a concept that aligns with modern understandings of autophagy. Autophagy, the body's process of cleaning out damaged cells to regenerate newer, healthier cells, is boosted during periods of fasting.
- Disease Prevention: Historical accounts suggest fasting was used as a therapeutic measure to treat and prevent diseases. Modern research supports this, indicating that fasting can improve heart health, reduce the risk of type 2 diabetes, and potentially influence cancer outcomes through various metabolic and cellular mechanisms.
Mental Benefits Rooted in History:
- Mental Clarity and Enlightenment: Many ancient cultures and spiritual traditions practiced fasting to achieve mental clarity and enlightenment. The reduction in constant digestive processing allows for increased energy and resources to be allocated towards cognitive function and neurogenesis.
- Self-Discipline and Willpower: The act of fasting requires significant self-discipline and control, traits that were highly valued in many ancient societies for personal development and spiritual growth. This practice of voluntary abstinence builds willpower, a skill that translates into other areas of life, improving mental resilience and focus.
Key Insights from "The Complete Guide to Fasting" BY Moore and Fung
Scientific Backing for Historical Practices:
- The book provides scientific evidence supporting many of the benefits of fasting recognized by ancient cultures, such as detoxification, improved metabolic health, and enhanced mental clarity. It delves into how fasting activates autophagy, echoing the historical perspective on cleansing and rejuvenation.
Modern Interpretation of Fasting:
- Fung and Moore explore various forms of fasting, including intermittent fasting, extended fasting, and time-restricted eating, offering a modern take on how these practices can be incorporated into daily life. They provide a practical guide to understanding which type of fasting might be most beneficial for individual health goals, much like ancient practices were tailored to the individual's spiritual or health needs.
Fasting for Disease Prevention and Management:
- Reflecting on historical uses of fasting for disease treatment, the book examines the role of fasting in managing modern health issues like obesity, type 2 diabetes, and metabolic syndrome. It presents fasting as a tool for insulin sensitivity improvement and weight management, providing a non-pharmacological approach to disease prevention and management.
Mental and Emotional Benefits:
- The book touches on the mental and emotional aspects of fasting, acknowledging the mental clarity and increased cognitive function that fasting can promote. It also addresses the psychological and emotional challenges of fasting, offering strategies for success that resonate with the historical emphasis on self-discipline and inner growth.
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Tuesday Mar 12, 2024
Tuesday Mar 12, 2024
That's what my friend mentioned when he told he he ran for 50 miles out of the blue and I fully respect it. I'm a fast-twitch athlete to begin with; long after my days of this however, my first foray into boxing was proof that the strongest and toughest do a bit of both power and endurance. From then, I believe what you should also gather: the resilience of the endurance mindset is good for everyone and that level of fortitude only makes us stronger folks. Let's dive into it!
Ultramarathons, the daunting races that extend beyond the 26.2 miles of a standard marathon, are not merely physical challenges; they are profound journeys into the human psyche, exploring the depths of mental endurance, resilience, and the power of the human spirit. This exploration seeks to uncover what drives individuals to embark on such grueling endeavors and how these insights can transform our approach to personal obstacles, fitness goals, and life's myriad challenges.
At the heart of every ultrarunner is an indomitable spirit, a mindset shaped by resilience and the capacity to endure pain, fatigue, and the psychological turmoil of the long road. Studies and anecdotes alike reveal that ultrarunners often possess a unique psychological profile characterized by higher pain tolerance, extraordinary stress management skills, and a profound sense of purpose. Drawing upon "Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance" by Alex Hutchinson, we find that the limits of human endurance are as much about the mind's resolve as the body's capability.
One of the most compelling aspects of ultramarathon psychology is the relationship between the runner and their ego. The journey of running an ultramarathon often involves moments of ego depletion, where the self's importance diminishes in the face of the task's enormity. This phenomenon, akin to "killing the ego," allows runners to transcend ordinary limitations, finding a deeper, more profound connection with their inner selves and the world around them. Such experiences echo the teachings of ego management in various spiritual and philosophical traditions, offering a pathway to personal growth beyond the race itself.
"Endure..." by Alex Hutchinson
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The Central Governor Theory:
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The Role of Belief in Performance:
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Perception of Effort:
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Pain Tolerance and Endurance:
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The Limits of Oxygen Use:
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Monday Mar 04, 2024
Monday Mar 04, 2024
From the position that we figured out how to be smart a long time ago when distractions were less meaningful, I ask you guys to apply the best parts of Stoicism in your fitness and in your decision making. Remember, emotions are the most important expression in life so quality stoicism is NOT simply divorcing emotion from rationale. No, instead it's about WHEN we do and HOW much energy we save doing so!
Stoicism, a philosophy founded in ancient Greece and developed in Rome, has experienced a modern resurgence, offering timeless wisdom that addresses contemporary challenges, including those related to ego and fitness. At its core, Stoicism teaches the importance of understanding what is within our control and what is not, advocating for a life led according to virtue and reason. In the context of modern life, ego and fitness can be viewed through a Stoic lens to foster personal growth, resilience, and well-being.
In Stoic philosophy, the ego is often seen as an obstacle to living a virtuous and fulfilled life. The ego, with its desires for recognition, success, and validation, can lead us away from the Stoic ideals of wisdom, courage, justice, and temperance. Modern interpretations of Stoicism suggest that by managing our egos, we can lead more meaningful lives. This involves:
- Self-awareness: Recognizing when our actions are driven by ego rather than by our true values.
- Humility: Understanding our place in the world and recognizing that we are part of a larger community and ecosystem.
- Acceptance: Embracing what we cannot change and focusing our energy on what we can control.
Fitness, when approached from a Stoic perspective, transcends physical aesthetics or achievements; it becomes a discipline through which one can practice Stoic virtues:
- Discipline and Self-Control: Regular exercise requires discipline, a key Stoic virtue. It teaches the importance of consistency and the ability to do what is necessary even when it is difficult.
Marcus Aurelius and Stoicism: An Overview
Efforts in Stoicism:
- Personal Practice: Marcus Aurelius is often seen as the embodiment of the 'philosopher-king' ideal because he applied Stoic philosophy to his life and leadership. "Meditations" was essentially his personal diary, where he recorded his thoughts and reminders on Stoic virtues such as wisdom, courage, justice, and temperance.
Pros of Marcus Aurelius' Stoic Practices
- Resilience: His Stoic practices helped him deal with the immense pressures of ruling an empire and coping with personal loss, including the death of several children.
Cons or Criticisms
- Philosophical Idealism vs. Realism: Some critics argue that while Stoicism promotes resilience and virtue, it may also encourage emotional detachment or indifference, potentially overlooking the complexities of human emotions and societal issues.
Let's delve into "The Four Laws of Behavior Change" as outlined by James Clear in "Atomic Habits," and I'll provide a brief overview of each for your podcast critique:
1. Make it Obvious
2. Make it Attractive
3. Make it Easy
4. Make it Satisfying
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Monday Feb 26, 2024
Monday Feb 26, 2024
I don't believe in LUCK but I once found a wad of cash which made a young me believe for many decades. Still, I believe in LUCKY PEOPLE and there's a difference. Lucky people see the world for it's possibilities and simply put, end up in that old right place right time scenario. Unlucky though people might be, neglect to see change where there might be... It's the same glass full optics. But what isn't ... isn't LUCK! Prove me wrong!
#UnlockingFortune #ScienceOfLuck #SuccessMindset #EgoKillerMotivation #CreateLuck #TransformYourLife
Dive into the compelling world of "Unlocking Fortune: Harness the Science of Luck for Success," a transformative podcast episode that debunks the myths of luck and reveals the actionable steps you can take to draw more fortunate outcomes into your life. Inspired by the ethos of Ego Killer Motivation on Spotify, this episode is a masterclass in altering your mindset and behaviors to not just wait for luck but actively create it.
In this enlightening journey, we dissect the concept of luck, moving beyond superstition to ground it in scientific research and psychological insights. With references to pioneering work like Richard Wiseman's "The Luck Factor," we demystify luck, showcasing how it often stems from our own actions, attitudes, and the habits we cultivate.
From exploring the habits of individuals who seem to attract serendipity, to delving into mindset shifts that open you to opportunities, this episode is packed with wisdom to change how you perceive and interact with the world. Learn about the growth mindset, gratitude, resilience, and how these elements intertwine to fabricate a 'lucky' life.
But we don't stop at theory. "Unlocking Fortune" offers you actionable steps and practical exercises designed to enhance your networking skills, embrace failure as a stepping stone, and increase your exposure to chance opportunities—arming you with the tools to engineer your own luck.
As we conclude, we leave you with a powerful call to action: to take control of your destiny by applying the insights and strategies discussed. Motivating you to transform your life, this episode is not just a listening experience but a gateway to becoming the architect of your own fortune.
Tune in to "Unlocking Fortune: Harness the Science of Luck for Success" on Spotify and YouTube. Subscribe, share, and start weaving the fabric of your destiny with the threads of hard work, strategic planning, and a pinch of luck. Share your #LuckyMoments inspired by the episode and join a community of like-minded individuals on a mission to redefine success.
Tuesday Feb 20, 2024
the Art of Not Giving a Fxck 😎 | Bukowski | The book || TGI Monday
Tuesday Feb 20, 2024
Tuesday Feb 20, 2024
No fucks given is a lifestyle that when it's said, it;s felt. That because it sounds really easy to do. If it becomes then too easy, the philosophy has practitioners on a freezing island alone, a one person army fighting too many battles but the art of it is where you guys have to shine. There's a difference...
The transformative power of learning not to give a fuck about the trivial things in life, thereby focusing your energy on what truly matters like Mark Manson's philosophy from "The Subtle Art of Not Giving a F*ck."
Manson flips the script on what it means to lead a successful and fulfilling life—not through relentless positivity, but through confronting and accepting the uncomfortable truths of life talking about the importance of choosing your struggles wisely and the freedom that comes with it.
Remember, not giving a fuck doesn't mean being indifferent to everything—it means being indifferent to what's not important, and deeply passionate about what is and how this selective indifference helps to conserve your emotional and mental bandwidth for the battles that truly deserve your energy.
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