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
Thursday Feb 08, 2024
Thursday Feb 08, 2024
Let's optimize by thinking through all of the steps for understanding our peak performance. And remember, EKM is all about the action or intention to train or workout. Peak performance in fitness can mimic the peaks outside the gym too.
Understanding Circadian Rhythms
Circadian rhythms are 24-hour cycles that are part of the body's internal clock, running in the background to carry out essential functions and processes. One of the most important and well-known circadian rhythms is the sleep-wake cycle.
The Science of Peak Performance
- Optimal Timing for Cognitive and Physical Tasks: Research suggests that our cognitive functions and physical capabilities fluctuate in a predictable pattern throughout the day. For instance, most people experience peak cognitive performance in the late morning, a dip in the early afternoon, and a rebound in the late afternoon. Understanding these patterns can help you schedule tasks that require high concentration or physical effort when you're naturally more prepared to tackle them effectively.
- Improved Sleep Quality: Aligning activities like exposure to natural light during the day and reducing blue light exposure in the evening can enhance the quality of sleep. Better sleep improves cognition, mood, and overall health, further contributing to peak performance.
- Enhanced Recovery: Scheduling rest and recovery according to your body's natural rhythms can optimize the healing and rebuilding processes. For instance, human growth hormone, which plays a key role in tissue repair and muscle growth, is predominantly released during deep sleep.
- Mood Regulation: Circadian rhythms also influence hormones like cortisol and serotonin that affect our mood and stress levels. By aligning activities to these rhythms, you can maintain a more stable mood, which is conducive to sustained motivation and performance.
- Energy Efficiency: Working with your body's natural rhythms allows you to utilize energy more efficiently. Performing tasks when your body is naturally more alert and resting when it's winding down can reduce fatigue and improve overall productivity.
Implementing Circadian Alignment
- Morning Light Exposure: Start your day with natural sunlight to help reset your internal clock, promoting alertness in the morning and better sleep at night.
- Schedule Tasks Strategically: Plan demanding tasks for when you're naturally more alert and creative tasks for when you're in a more relaxed state.
- Consistent Sleep Schedule: Go to bed and wake up at the same time every day to reinforce your natural sleep-wake cycle.
- Mindful Eating Times: Eating aligns with your body's metabolic rhythms, potentially improving digestion and energy use.
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Tuesday Feb 06, 2024
Tuesday Feb 06, 2024
Happy Tuesday. today we're looking in at distractions and how after meeting lots of you there's two types of people who deal with distractions. Maybe the Superbowl QB fits neatly in one of these types. Let's figure it out and be sure to let me know which of these two types you are when distractions - personal, acute and others - threaten your focus and high achiever flow.
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Tuesday Feb 06, 2024
Tuesday Feb 06, 2024
Waking up early.
- Circadian rhythms help dictate when we are most alert and when we are more likely to feel sleepy. For most people, peak cognitive performance occurs in late morning, dips in the afternoon (hence the afternoon slump), and rises again in the late evening. Aligning work that requires high concentration or critical thinking with these peak times can enhance productivity.
- Influence on Decision Making and Creativity: Research suggests that our ability to make complex decisions and think creatively also fluctuates with our circadian rhythms. Tasks that require innovative thinking or problem-solving might benefit from being scheduled during peak cognitive periods.
- Effects of Misalignment: When our work or life demands are misaligned with our circadian rhythms (e.g., shift work or jet lag), it can lead to decreased productivity and cognitive performance. This misalignment, known as circadian misalignment or social jetlag, disrupts the natural rhythm, leading to difficulties in concentrating, increased errors, and a general decrease in work performance.
Impact on Mental Health
- Mood Regulation: Circadian rhythms play a crucial role in regulating mood. Disruptions to these rhythms are linked to various mental health disorders, including depression, bipolar disorder, and anxiety. Maintaining a consistent sleep-wake schedule helps stabilize mood by aligning the body's internal clock.
- Sleep Quality: Good sleep is foundational to mental health, and circadian rhythms directly influence sleep quality. When our activities are in sync with our circadian rhythms, it promotes restorative sleep, which is essential for emotional and psychological resilience.
- Stress and Resilience: There's evidence to suggest that a well-regulated circadian rhythm can enhance our resilience to stress. Conversely, when our rhythms are disrupted, our stress response system—namely, the hypothalamic-pituitary-adrenal (HPA) axis—can become dysregulated, making us more susceptible to stress and its negative impacts on mental health.
Optimizing Circadian Rhythms
- Light Exposure: Exposure to natural light, especially in the morning, can help reset our circadian clocks, promoting alertness during the day and better sleep at night.
- Consistent Sleep Schedule: Going to bed and waking up at the same time every day, even on weekends, supports circadian rhythm regulation.
- Mindful Eating Times: Eating at regular intervals and avoiding large meals close to bedtime can also help align circadian rhythms, as digestion and metabolism are closely linked to our internal clocks.
- Limiting Blue Light Exposure: Reducing exposure to blue light from screens before bedtime can help prevent disruptions to the sleep-wake cycle.
Friday Feb 02, 2024
Friday Feb 02, 2024
Ever hear: "Pain is weakness leaving the body" or some form of it? Forget it. The faster you drop this quote from your memorable mentions, the quicker your life froths again with design and purpose. This stupid quotable is dense fodder of the unoriginal and it's false too. Pain thresholds and tolerances are were you should focus and consider if you are being RECKLESS VS. RESILIENT.
Every 'Pulse Check Thursday', listeners are nudged to self-reflect and align their weekly goals. This week, we challenge the myths around multitasking and normalizing everyday pain.
Resilience: The Art of Sustainable Growth
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Definition and Characteristics: Resilience is the capacity to recover quickly from difficulties; it's a form of mental toughness. It involves enduring stress, adversity, or pain with a constructive mindset, learning from the experience, and coming out stronger on the other side. Characteristics of resilience include adaptability, perseverance, optimism, and the ability to maintain emotional balance under pressure.
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Approach to Challenges: Resilient individuals face challenges head-on but do so with awareness and strategy. They assess risks, understand their limitations, and prepare mentally and physically to deal with the situation. Resilience is about pushing boundaries while also respecting the body's signals and the mind's warnings.
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Long-Term Perspective: Resilience is inherently linked to a long-term perspective on growth and success. It recognizes the importance of rest, recovery, and reflection as integral parts of the process. Resilient people understand that true progress is achieved through consistent effort over time, not by risking harm for immediate gratification.
Recklessness: The Pitfall of Misguided Grit
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Definition and Characteristics: Recklessness is taking unnecessary risks that can lead to harm or failure, often driven by impatience, ego, or a misinterpretation of what it means to be strong. It's characterized by a lack of planning, ignoring clear risks, and a disregard for personal limits and safety.
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Approach to Challenges: Reckless individuals might rush into situations without proper preparation or ignore signs of physical or mental distress, mistaking these actions for bravery or strength. This approach can lead to injuries, burnout, and setbacks, which ultimately hinder progress.
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Short-Term Gratification: The recklessness stems from a desire for immediate results or validation, often fueled by societal pressures or personal insecurities. This short-sighted pursuit of success overlooks the sustainable practices necessary for long-term achievement and well-being.
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Tuesday Jan 30, 2024
Tuesday Jan 30, 2024
Don't let the myths continue and let's break free from them with a hard deep dive! Overnight Success might not be how we move as winners but that's because we crave comparison. It's not your fault. So, consider how to improve your life through practice and patience. I'll introduce it on Tough Luv Tuesday and drop in a sparring story.
Embracing the grind is challenging for several reasons, deeply rooted in human psychology, societal expectations, and the nature of the grind itself:
Instant Gratification Bias: We live in a world of instant gratification where quick results are often expected and desired. This mindset can make the slow and steady progress of the grind seem unsatisfying and frustrating.
Overestimation of Willpower: Many people overestimate their willpower and underestimate the difficulty of persisting through mundane or challenging tasks over long periods. When the initial enthusiasm wanes, continuing the effort becomes significantly harder.
Visibility of Success, Not Process: Social media and popular culture often highlight success stories without showing the hard work and failures behind them. This skewed perception can lead to unrealistic expectations about what it takes to achieve goals.
Monotony and Boredom: The grind can be monotonous. Doing the same tasks repeatedly, especially when they don't yield immediate results, can lead to boredom and a loss of motivation.
Lack of Immediate Feedback: In many long-term goals, feedback or signs of progress are not immediately evident. This lack of immediate feedback can make it difficult to stay motivated and to know whether you're on the right track.
Fear of Failure: The longer and harder you work towards something, the more you have invested in it, which can intensify the fear of potential failure.
Physical and Mental Exhaustion: Consistent hard work, both physically and mentally, can lead to exhaustion. Without proper rest and recovery, this can become a significant barrier to embracing the grind.
Difficulty in Measuring Progress: For some goals, especially long-term and abstract ones, measuring progress can be challenging. Without clear markers of advancement, it's hard to stay motivated.
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Tuesday Jan 30, 2024
Tuesday Jan 30, 2024
Let's quit Multitasking. Because multitasking is a myth which for some reason, we love love love, to hold near and dear. We treat it as some art but the best solution is in closing your task loops quickly. That includes having scattered workout plans. And why am I finally convincing you to quit -- multitasking and claiming it as some desired skill? Well, it's an ego thing...
Mindfulness Training: Engaging in fitness activities, especially those requiring concentration like yoga or martial arts, enhances mindfulness. This improved focus can be transferred to daily tasks, encouraging a more singular focus instead of fragmented attention.
Discipline and Routine: Regular exercise demands discipline, which can be applied to work and personal life. By sticking to a fitness routine, one can develop the habit of dedicating specific time slots to particular tasks, reducing the impulse to multitask.
Stress Reduction: Exercise is a proven stress reliever. Lower stress levels can reduce the perceived need to multitask as a way of coping with stress or anxiety. When we're less stressed, we're more likely to approach tasks with a calm, focused mindset.
Improved Executive Function: Regular physical activity enhances brain functions, including memory, attention, and problem-solving skills. These improvements can help in better task management, reducing the perceived need to juggle multiple tasks simultaneously.
Energy Boost and Efficiency: Fitness activities increase overall energy levels. Higher energy levels can lead to increased efficiency in task completion, reducing the need to multitask as one can complete individual tasks more effectively.
Multitasking and Productivity:
Research indicates that multitasking can reduce productivity by as much as 40% (Source: American Psychological Association)
Fitness and Cognitive Function:
A study showed that participants who exercised during their workday were 23% more productive on those days than they were when they didn’t exercise
Impact of Exercise on Work Performance:
A study involving more than 200 employees found that regular exercise led to a 15% increase in work performance
Distractions and Task Switching:
It takes an average of about 23 minutes and 15 seconds to return to the original task after an interruption
Fitness and Stress Reduction:
Regular aerobic exercise decreases overall levels of tension, elevates and stabilizes mood, and improves sleep and self-esteem.
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Tuesday Jan 23, 2024
Tuesday Jan 23, 2024
Earth shattering news fam: the Perfect Moment IS A REAL THING. It's really about the present becuase other than that, you're waste time "training to train," or preparing to start. Just Start. Figure life out as it was intended - as it unfolds before you in the time gap called RIGHT NOW. Let's breakdown these 8 concepts that prevent you from moving on your now goals.
The "Perfect" Moment Concept
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Procrastination and Its Consequences:
- Evidence: Psychological studies, including research by Piers Steel, highlight the negative impact of procrastination on goal achievement. Waiting for the 'perfect' moment often leads to unnecessary delays and missed opportunities, hindering overall success.
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The Zeigarnik Effect:
- Evidence: The Zeigarnik Effect, studied by psychologist Bluma Zeigarnik, suggests that incomplete tasks tend to occupy more mental space than completed ones. Waiting for the 'perfect' moment creates an ongoing mental load, contributing to stress and anxiety.
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Action Bias and Decision-Making:
- Evidence: Behavioral economics research, such as the work of Amos Tversky and Eldar Shafir, indicates that individuals often prefer taking action over inaction. Waiting for the 'perfect' moment can lead to decision paralysis, hindering the benefits associated with proactive behavior.
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The Progress Principle:
- Evidence: Teresa Amabile's Progress Principle suggests that small wins and daily progress contribute significantly to motivation and well-being. Waiting for perfection overlooks the value of continuous progress, impacting overall satisfaction and goal attainment.
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Neuroscience of Procrastination:
- Evidence: Neuroscientific studies, like those by Timothy Pychyl, reveal that procrastination involves a struggle between the brain's limbic system (associated with emotions) and the prefrontal cortex (responsible for decision-making). Waiting for the 'perfect' moment engages this internal conflict, leading to delays.
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Learning Through Imperfection:
- Evidence: Carol Dweck's research on fixed and growth mindsets emphasizes the importance of viewing challenges as opportunities for growth. Waiting for perfection reflects a fixed mindset, while embracing imperfection aligns with a growth mindset, fostering resilience and adaptability.
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Decision Regret and Perfection:
- Evidence: Studies on decision regret, such as those by Daniel Kahneman, highlight that individuals often regret inaction more than imperfect actions. Waiting for perfection can lead to prolonged inaction, resulting in greater potential for regret.
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Implementation Intentions and Goal Achievement:
- Evidence: Research on implementation intentions by Peter Gollwitzer suggests that specifying when and where a behavior will occur increases the likelihood of goal attainment. Waiting for the 'perfect' moment neglects the power of intentional planning and execution.
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Procrastination Impact:
- Research by psychologist Piers Steel suggests that procrastination affects approximately 20% of the population chronically and up to 70-95% at some point in their lives. Waiting for the 'perfect' moment contributes to procrastination, impacting a significant portion of individuals.
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Decision Regret:
- Studies on decision regret, as conducted by psychologists like Daniel Kahneman, indicate that people tend to regret inaction more than action. Waiting for the 'perfect' moment may lead to greater decision regret, emphasizing the importance of taking action even if it's imperfect.
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Implementation Intentions:
- Research by Peter Gollwitzer on implementation intentions shows that setting specific plans for goal implementation increases the likelihood of goal attainment by about 50%. Waiting for the 'perfect' moment may decrease the effectiveness of implementation intentions, potentially hindering goal achievement.
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Monday Jan 22, 2024
Monday Jan 22, 2024
Champions' mindset isn't about sex, age or job description as we too often mischaracterize. Instead, it's about living for the long term and constant precision and practice - practice around the skills you have that make you a special person. And, the smarts to build that skill for the long haul. Today we talk about champion mentality as not a medal but as METTLE (!) or, as your ability to find wins inside of loses.
What Sets Champions Apart?
- Mindset Mastery:
- Confidence Boosters:
- Evidence: Research on the "confidence-competence loop" suggests that confidence influences performance, and successful experiences build confidence. Champions engage in activities that boost confidence, creating a positive cycle of competence and belief in their abilities.
Key Components of the Confidence-Competence Loop:
The confidence-competence loop is a psychological phenomenon that describes the reciprocal relationship between confidence and competence. It suggests that as individuals experience success and gain competence in a particular skill or domain, their confidence in that area increases. Conversely, as confidence grows, individuals are more likely to engage in behaviors that enhance their competence further.
- Visionary Actions:
- Celebrating Small Wins:
- Daily Habits and Routines:
- Focused Practice and Deliberate Learning:
- Evidence: The concept of deliberate practice, as proposed by psychologist Anders Ericsson, highlights the importance of intentional, focused practice for achieving excellence. Champions engage in purposeful practice to continually refine their skills.
- Mindful Presence and Flow States:
- Evidence: Positive psychology research, such as the flow theory by Mihaly Csikszentmihalyi, points to the benefits of being fully present in activities. Champions often experience flow states, where their actions align seamlessly with their skills, contributing to consistent excellence.
- Commitment to Mastery:
- Evidence: The concept of mastery, as discussed by psychologist Robert Greene and others, emphasizes the relentless pursuit of expertise. Champions display commitment to mastery, dedicating themselves to continuous learning and improvement.
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Friday Jan 19, 2024
Friday Jan 19, 2024
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Shadow Work:
- Description: Shadow work is a psychological process that delves into the unconscious mind to explore and integrate suppressed or hidden aspects of the self, known as the "shadow." This includes emotions, desires, and traits that individuals may find uncomfortable or unacceptable.
- Purpose: The aim of shadow work is self-discovery and personal growth. By confronting and embracing the shadow, individuals can gain a more holistic understanding of themselves, leading to increased self-acceptance and improved mental well-being.
- Unconventional Nature: Shadow work is unconventional because it challenges individuals to explore the darker, less acknowledged aspects of their personalities. It goes beyond surface-level self-reflection and encourages a deep dive into the complexities of the human psyche.
Tuesday Jan 16, 2024