My Top Biohacking Tips for a Limitless Brain | Jim Kwik

Summary

In this episode of the Quick Brain Podcast, host Jim Quick explores the concept of biohacking, sharing personal strategies for optimizing brain performance. He discusses the 'Limitless' model, emphasizing the importance of mindset, motivation, and methods. Jim delves into various biohacks, including physical and mental exercises, neuronutrition, and the significance of rest, particularly addressing his own journey with sleep issues. The episode encourages listeners to experiment with lifestyle interventions to achieve peak mental states, offering practical tips and resources for enhancing cognitive function and overall well-being.

Takeaways

• 🧠 Biohacking is a self-experimentation process that involves tracking and implementing lifestyle interventions to optimize biology for peak mental performance.
• 🗣️ The 'Limitless' model focuses on three key areas for personal growth: Mindset, Motivation, and Methods, with the goal of overcoming learned limitations.
• 💡 Mindset is shaped by experiences and external environments, and it's crucial for setting the stage for what one believes is possible.
• 🔑 Motivation is linked to purpose, energy, and taking small, actionable steps towards goals.
• 🛠 Methods refer to the strategies and techniques used to achieve objectives, emphasizing the need for effective and up-to-date approaches.
• 🏋️‍♂️ Physical exercise and mental challenges are vital for stimulating brain-derived neurotrophic factors (BDNF), which support neuroplasticity.
• 🥶 Cold exposure therapy is highlighted as a method for increasing resilience, boosting mood, and enhancing energy levels.
• 🍽️ Neuronutrition is emphasized, underscoring the importance of brain-healthy foods and the potential benefits of certain supplements for cognitive function.
• 🧘‍♂️ Restoration is achieved through practices like meditation, staying hydrated, and being in nature to balance and rejuvenate the mind.
• 💤 The significance of rest, particularly quality sleep, is discussed as a critical component for cognitive health and overall well-being.
• 🌐 The power of community and social networks in supporting personal growth and the idea of collective Limitlessness is highlighted.

Q & A

What is the main topic of the 'Quick Brain Podcast' episode mentioned in the transcript?

The main topic of the episode is about biohacking the brain, with the host, Jim Quick, sharing his personal biohacking methods to optimize brain performance.

What does Jim Quick define as 'biohacking' in the context of this podcast?

Jim Quick defines 'biohacking' as the process of self-experimentation, tracking, and implementing lifestyle interventions to optimize one's biology in order to reach peak states of mind and performance.

How does Jim Quick describe the 'Limitless model' in the podcast?

The 'Limitless model' is described as a framework that Jim Quick uses to filter everything through, focusing on three areas: mindset, motivation, and methods, which he believes are the key to overcoming limitations and achieving personal growth.

What are the four R's that Jim Quick mentions as part of his results model?

The four R's in Jim Quick's results model are Reach, Replenish, Restore, and Rest, which represent the steps he believes are necessary for achieving results in any area of life.

What does Jim Quick suggest as a method for consistent challenge to improve cognitive function?

Jim Quick suggests physical and mental exercises as methods for consistent challenge to improve cognitive function. He specifically mentions activities like boxing, kickboxing, and reading as ways to stimulate the brain.

What is the significance of the 'eye' symbols in the Limitless model mentioned by Jim Quick?

The 'eye' symbols in the Limitless model represent the intersection of mindset, motivation, and methods, which are crucial for inspiration, implementation, and ideation, respectively. The central 'eye' symbolizes the sweet spot of integration, which is the ultimate goal of personal development.

How does Jim Quick relate physical exercise to brain health in the podcast?

Jim Quick relates physical exercise to brain health by explaining that physical activity creates brain-derived neurotrophic factors (BDNF), which are essential for neuroplasticity and brain health.

What is the role of neuro-nutrition in Jim Quick's approach to brain optimization?

Neuro-nutrition plays a significant role in Jim Quick's approach as it involves consuming brain-healthy foods and possibly supplements to nourish the brain and support cognitive function.

What are some of the biohacking tools and practices mentioned by Jim Quick in the podcast?

Some of the biohacking tools and practices mentioned include the use of Newcomb, NanoV, sunlight exposure, grounding, heat therapy like saunas, and the use of a mat that helps regulate core body temperature for better sleep.

How does Jim Quick address the issue of sleep problems in his podcast episode?

Jim Quick addresses sleep problems by sharing his personal struggle with sleep apnea and the steps he took to improve his sleep, including various techniques and tools such as true dark, brain tap, synthetic a chilly sleep, and Apollo.

What is the importance of community and support according to Jim Quick in the context of personal growth?

According to Jim Quick, community and support are crucial for personal growth as they provide encouragement, challenge, and a sense of belonging. He emphasizes the importance of surrounding oneself with people who inspire and motivate.

Outlines

00:00

🧠 Introduction to Biohacking and Personal Optimization

Jim Quick, the host of the Quick Brain Podcast, introduces the concept of biohacking as a method of self-experimentation and lifestyle intervention to optimize one's biology for peak mental performance. He shares his experience as a speaker at the Biohacking Conference and previews his presentation on personal biohacks, including the Limitless model, which involves daily physical and mental exercises to enhance cognitive function. The talk covers various topics such as cold exposure, neuronutrition, sleep, and metrics reporting, emphasizing the importance of trying out different methods to find what works best for the individual.

05:01

🏋️‍♂️ The Role of Physical and Mental Exercise in Cognitive Health

Jim discusses the importance of physical and mental exercises for cognitive health, highlighting the role of brain-derived neurotrophic factors (BDNF) in neuroplasticity. He mentions his personal routine of various physical activities like boxing and kickboxing, and the significance of mental exercises that are measurable, such as memory and reading comprehension tests. Jim also emphasizes the value of reading as a fundamental mental exercise and its correlation with longevity and life quality, as demonstrated in a study involving nuns.

10:03

🥶 The Benefits of Cold Exposure for Mental Performance

The speaker delves into the benefits of cold exposure for mental performance, sharing his personal journey with cold therapy and its effects on resilience, mood, and energy levels. He explains the hermetic response triggered by cold exposure and how it can be more powerful than caffeine. Jim encourages embracing discomfort as a means to build strength and adaptability, and he provides resources for those interested in implementing cold therapy into their routines.

15:04

🍇 Neuronutrition: The Impact of Diet on Brain Health

Jim introduces the concept of neuronutrition, emphasizing the importance of feeding the brain with the right nutrients for optimal function. He lists some of his favorite brain foods and supplements, such as omega-3, hupazine, and bacopa, that he believes can support cognitive health if not obtained through diet. The speaker also discusses the significance of hydration and the negative impact of dehydration on cognitive performance.

20:04

🧘‍♂️ Restoration Techniques for Mental Health

The talk moves on to the topic of restoration, which includes meditation, staying hydrated, and getting sunlight as methods to return to a natural state of balance. Jim mentions the importance of deep breathing exercises, grounding, and the incorporation of elements like air, water, and sunlight for overall well-being. He also discusses his use of various biohacking tools like the Newcomb, Nano V, and heat therapy for enhancing resilience and mental clarity.

25:07

💤 The Importance of Sleep for Cognitive Function

Jim shares his personal struggle with sleep apnea and the profound impact it had on his life, leading to an average of only 90 minutes of sleep per night for five years. He outlines the various methods he tried to combat this issue, including surgery, and the significant improvement in his sleep after the procedure. The speaker passionately advocates for the importance of sleep, discussing his journey and the tools he uses to ensure better sleep quality.

🤝 Building a Supportive Community for Personal Growth

In the concluding part of the script, Jim emphasizes the value of community and the importance of surrounding oneself with supportive and encouraging individuals. He discusses the power of vulnerability and asking for help in the pursuit of personal growth. Jim also touches on the concept of post-traumatic growth, where adversity leads to personal strength and clarity. He invites listeners to engage with the Quick Brain Podcast community and share their stories, highlighting the collective journey towards becoming Limitless.

Keywords

💡Biohacking

Biohacking refers to the self-experimentation and implementation of lifestyle interventions to optimize one's biology for peak mental and physical performance. In the video, the host Jim Quick discusses his personal biohacking practices, emphasizing the importance of self-experimentation to achieve personal goals and enhance cognitive function.

💡Neuroplasticity

Neuroplasticity is the brain's ability to change and adapt as a result of experience. The script mentions brain-derived neurotrophic factors (BDNF), which are proteins that support the growth and survival of neurons and are linked to neuroplasticity. Physical and mental exercises are highlighted as ways to stimulate BDNF production, thereby promoting brain health and cognitive improvement.

💡Cognitive Function

Cognitive function encompasses various mental processes such as memory, attention, and problem-solving. The video discusses methods to improve cognitive function, including daily physical and mental exercises, which are likened to training the brain to enhance its capabilities.

💡Neuronutrition

Neuronutrition is the study of how nutrients affect brain function and mental health. The script emphasizes the importance of feeding the brain with the right nutrients, mentioning specific foods and supplements that can support brain health, such as omega-3s and bacopa.

💡Mindset

Mindset refers to a person's established set of beliefs or attitudes. In the context of the video, it is one of the '3Ms' (Mindset, Motivation, Methods) that influence personal growth and the ability to overcome limitations. The host discusses how one's mindset can either empower or limit their potential for achieving goals.

💡Motivation

Motivation is the drive or desire to achieve a goal. The video script discusses motivation in relation to the '3Ms' framework, highlighting its role in inspiring action and the implementation of methods to reach one's potential.

💡Methods

Methods refer to the strategies or techniques used to achieve a goal. The script mentions that outdated methods of learning can hinder progress, and the host advocates for the adoption of new and effective methods to enhance learning and cognitive abilities.

💡Resilience

Resilience is the capacity to recover quickly from difficulties or to withstand stress. The video emphasizes building resilience through practices like cold therapy, which is presented as a way to challenge oneself and adapt to discomfort, thereby strengthening one's ability to handle adversity.

💡Sleep Apnea

Sleep apnea is a sleep disorder characterized by pauses in breathing during sleep. The host shares his personal struggle with obstructive sleep apnea and how it impacted his life, leading him to explore various treatments to improve his sleep quality.

💡Post-Traumatic Growth

Post-traumatic growth refers to the positive psychological change experienced as a result of struggling with highly challenging life circumstances. The script mentions this concept as a way to frame adversity not just as a source of stress but also as an opportunity for personal development and finding deeper meaning.

💡Mind Management

Mind management is the concept of directing one's focus and mental resources effectively. The host discusses the importance of prioritizing and being selective with one's commitments to ensure that energy is spent on activities that align with one's goals and values.

Highlights

Introduction to the Quick Brain Podcast with host Jim Quick, discussing biohacking for brain optimization.

Definition of biohacking as self-experimentation and lifestyle interventions for biological optimization.

Jim Quick's experience as a keynote speaker at the Biohacking Conference, sharing personal biohacking practices.

The Limitless model as a framework for personal growth, focusing on mindset, motivation, and methods.

The importance of physical and mental exercises for cognitive function and the role of BDNF in neuroplasticity.

Discussion on the benefits of cold exposure for mental performance and its effects on resilience and energy.

Neuronutrition and the significance of brain foods for cognitive health.

Jim Quick's personal supplement recommendations for cognitive enhancement.

The concept of restoration through meditation, hydration, and connection with natural elements.

The role of sleep in cognitive function and the impact of sleep apnea on Jim Quick's life.

Strategies for improving sleep quality, including the use of technology and environmental adjustments.

The importance of community and social networks in personal development and the power of encouragement.

Jim Quick's personal story of overcoming adversity and the concept of post-traumatic growth.

The four R's model for achieving results: Reach, Replenish, Restore, and Rest.

Invitation to engage with the Quick Brain community and the importance of sharing personal stories.

Encouragement to try out the suggested biohacks and the reminder of the limitless potential within each individual.

Transcripts

[Music]

welcome to the quick brain podcast

everyone I am your host and your brain

coach Jim quick and this episode is all

about how I biohack my brain now some of

you familiar with the term biohacking uh

it's been used a lot the past few years

we've mentioned it and had a few notable

biohackers on the podcast for me it's

the process of self-experimentation

tracking implementing lifestyle

interventions to optimize your biology

to reach your goals to achieve Peak

states of mind and performance now many

of you know I speak at a whole lot of

events that's kind of my my jam the past

30 years but not everyone can always

travel to these conferences and so we

have listeners on um you know everywhere

around the globe students in over 195

countries and so occasionally I want to

share some of the talks with you as I'm

allowed to our podcast listeners I've

been speaking at the biohacking

conference for the past eight years and

I'm very fortunate to be a keynote

speaker there I've always enjoyed not

only the talk but the event itself

connecting with with you

um also so today I'm going to share one

of my recent presentations and since

this is a biohacking conference you'll

learn about some of my favorite quonco

biohacks that I personally use and again

these are just what I use and you look

into it yourself you can use common

sense and try the things that make sense

to you and give us some feedback and in

this presentation I start with the

Limitless model and then I go deeper I

go into consistent challenge some of you

see if you're watching the video you can

see what my shirt says daily physical

mental exercises to prove your cognitive

function and talk about things like cold

exposure for mental performance I talk

about neurodutrition food and also

supplements uh returning back into a

natural state sleep and Reporting

metrics and so much more now if you

happen to be listening to this the week

that it is aired um you can join me at a

next keynote at the next biohacking

conference in Orlando Florida we will

put a link uh in the show notes as we

always do at jimquick.com forward slash

notes there'll also be a discount code

there for tickets so enjoy this episode

so how's your day so far

amazing

my mission really is to offer hope and

help to people who are told that they

were somehow Limited

does anyone fall in that category in

some area or maybe you telling yourself

because of it I've spoken here I'm going

to speak on something brand new for the

very first time I'm going to use slides

in my career I've never used slides in

30 years ever but uh but I have a lot to

be able to talk about and this is to

answer a question I get a lot

um in terms of my personal routines and

the resources here as we're looking

around the tech hall and then the Expo

in terms of things that I am investing

in putting my time and my money to help

me to be able to to up level my learning

and also my my life I'm going to start

with just very briefly the Limitless

model now how many of you have have read

um my book Limitless raise your hand so

this is the framework that I filter

everything through if there's a gap

between where you are and where you want

to be how I look at it is there's some

kind of limitation that is learned right

there's some kind of constraint or

redrawing of the borders and the

boundaries of what's possible and

there's only three areas that I'm

concerned about when I want to take a

client from wherever they are to to a

new level of themselves because I

believe there's a version of yourself a

version of yourself that is patiently

waiting and the goal is we show up every

single day until we introduce that

person right and so I'm filtering

through 3ms and it's mindset motivation

and methods everything falls into one of

those three categories so if you think

about an area of your life where you're

not growing and limited list is not

about being perfect it's about advancing

it's about progressing beyond what you

currently believe is possible and I want

you to think about an area where you

want to advance but maybe you're stalled

where do you feel like you're stuck

so think about that where do you feel

like you're in a box

now

that box by definition is

three-dimensional right and the three

forces that contain you keeping you

stuck are the same three forces that

will liberate you out and these are the

three M's represented and even if if you

could walk away from my session just as

with one thing it's asking yourself is

this my mindset is it my motivation or

is it the methods I'm currently using

that's that's keeping me stuck and this

could also be used as an exercise to

work with your family with how many

entrepreneurs here are aspiring

entrepreneurs to be able to work also

with your team also as well and this

could be very done at a very micro level

or macro micro uh with your children

more macro with your community or even a

country also as well so mindset

motivation and methods now you'll notice

there are three eyes there also where

mindset and motivation crossover you

have inspiration and you hear about

inspiring stories you watch inspiring

movies it changes your mindset about

what's possible and it gives you a

little bit of drive and motivation but

you might not have the instruction the

methods right and where motivation

crosses over with methods that's a very

powerful place to be that is

implementation right because you're

motivated and you have the methods so

you're implementing but you could still

be stuck in that box because you're only

going to be able to achieve what your

mindset believes is possible and finally

where mindset and methods crossover you

have ideation right and it just stays an

idea because it's your mindset you

believe it's possible the methods but

you're not motivated right the goal here

for everybody is really to get in that

Center Sweet Spot which is the fourth

eye which is integration it's really

just your identity it's just who you are

and that's really that for me that's the

end goal but the mindset is something

that are you born with a mindset

it's cultivated through experience

through external environments right

through through expectations of others

also as well motivation if you've read

Limitless it's about purpose it's about

energy it's about optimizing small

simple steps and also methods because

some people want to get healthy they

want to lose weight they want to be able

to focus they want to be able to

remember but they're using old methods

of learning right old methods of reading

and that's where this comes in so this

is uh something new that I'll talk about

ever

this is a results model that I in order

to be able to grow and I tend to

alliterate and I use the same letters

right you saw three M's and four eyes

here are four r's

and this is for me how you get results

in any area of your life whether it's

for your brain your business your brand

your bank account your body alliteration

again so the first step is

you reach and that's where you're

stretching right but for me in my mind

if I'm climbing a mountain for instance

you can't be stretching all the time you

have to stretch and you have to

stabilize right if you want to work out

your body you you reach

and uh you you grow you give it novelty

right

the replenishment is the nourishment and

I'm going to stick specifically to

nutrients both from food and

supplementation restore is about getting

back to your Harmony

and how can you do that through

meditation or maybe some other thing

that helps you find more balance in your

life and then rest for me is about sleep

all right just think about if you want

to work out your muscles you give it

novelty and then you give it nutrition

right and same thing with your mental

muscles if you want to learn if you want

to grow your your mental muscles you

give it novelty and then you feed your

brain the nutrients to be able to grow

and then you give it rest right uh it

could be it could be non-sleep the deep

rest or it could be sleep also as well

so let's let's go into the microbe this

so reach for me is all about consistent

challenge so you're making consistent

challenge because with challenge comes

what

change would challenge comes change just

like with your your physical muscles if

you're going to do curls your body

adapts same thing with your brain and so

the two areas that could help and I'm

saying something that you know and we

have some some resources here physical

exercise when you are physically active

and you move throughout the day you

create brain derived neurotropic factors

right bdnf which is like that Miracle

Grow that fertilizer for neuroplasticity

um some of the now I I do a Zone to a

training uh maybe three five times a

week personally uh you know sparring I

like to do things that use my mind like

uh like boxing or or

kickboxing those kind of things and most

of the things by the way here are free

right the things that are going to make

the difference most of the things you

could you do on a regular doesn't take a

lot of financial commitment I'll mention

some of the resources here because I

think they're really great I'm I have

the Carol bike the ARX is great I don't

have one personally but there's a place

close by to me and you can find out more

I'm not going to go into kind of a pitch

for this because I'm not involved in

anything there

um and then there's physical exercise

but there's also mental exercise and for

mental exercise

for me you know people talk about Sudoku

and they talk about brain games for me

you know the exercises that we do is

really measurable right you can measure

someone's ability to remember names or

facts or figures you can measure

someone's reading speed you can measure

their reading comprehension you can

measure their Focus right so if you go

through our programs we have these kind

of Assessments for me it's reading

reading is to your mind what exercises

your body and I'm saying a lot of things

that you know and I think sometimes at

these events we're always looking for

the brand new thing and I just want to

remind you that I think what keeps us

from that next level of expertise I want

to call Mastery but it's this feeling

like I know this already we fall on this

trap right you know and I think the best

of the best lean into the basics they

lean into the fundamentals but how much

are we reading each day well Dr Maxi is

a rhetorical question how much are you

reading each day how many people are

reading a book a month at least a book a

month raise your hand okay anyone

reading a book a week raise your hand

that's that's phenomenal right and so

there's a study done with nuns that were

longevity how many of you want to live

longer and live better

living 80 90 and above and they found

out that these group community of women

part of it was their emotional Faith or

gratitude but the other half is they

were lifelong Learners and because of it

it added years to her life and also life

to their years I think reading is is one

of the best exercises all right and then

cold exposure I just posted this on

Instagram if we're connected I how many

of you do use co-therapy I have a

picture of Wynn Hoff and I uh 10 years

ago when I we were speaking at an event

together in Boston and I never heard of

the Iceman before I don't even know if

he had that nickname back then but uh

but since then I've been using cold

therapy uh cold showers I I've been

doing a cryotherapy my favorite thing is

is plunge does anyone do cold therapy

raise your hand consistently so for this

right you get the

hermetic response uh for me it's a it's

about doing hard things I feel like if

you get yourself how you do anything is

how you do everything right and it's

very difficult like I grew up in the

Northeast I I hate the cold but I I

really really hate it it doesn't get any

easier for me but I do it because if I

could get myself doing uncomfortable

things like if you just do the easy

things in life life gets hard right

but if you but if you do the hard things

in life life tends to get easier because

we adapt and we get stronger so for me

it's about increasing resilience for me

um you know I get this dopamine flooded

for me it's even more powerful than than

coffee elevated mood boosted energy I

always sleep better do you have too much

to read but too little time are your

shelves full of books that you haven't

read yet and become shelf help not

self-help and that's why I created the

quick reading course 15 minutes a day 21

days will absolutely transform your life

just go to quickbrain.com forward slash

reading use the code podcast 15 and

you'll get instant access okay so let's

talk about the second part which is

replenish so once you reach you have to

nourish yourself and this is an area of

science called neuro nutrition I'm not

going to go through the brain brain

foods I do believe I've known Naveen a

very long time I've taken a test not

everything is for everybody I believe

people are bio individual and obviously

work within your uh what works best for

you we've done many episodes I've talked

a lot about my favorite brain foods and

how many of you remember that memory

trick on how to remember your brain

foods raise your hand and so and what

are those what are some of them by the

way avocados blueberries broccoli and so

on and so that that's one thing because

your brain is only two percent of your

body mass but it requires 20 percent of

the nutrients 20 of of the oxygen it is

an energy hog right but you have to feed

this machine because what you eat

matters especially for your gray matter

here's something I've never put out in

in public ever here are some of the

supplements that are some of my favorite

ones obviously I don't I don't have any

of these available but you could get

them I don't even recommend specific

Brands omega-3 or dhas hupazine a

phosphatidyl fossil title serine bacopa

how for GPC

dmae and I'm not going to go into all

the reasons but supplementation if

you're not getting it through your diet

then you might want to add what they

call those nootropics the third R for me

is restore and that's restoration and

I'm defining restoration as that return

to that natural state

the return to that natural state three

things you could do meditation staying

hydrated just if you're dehydrated even

two percent there's a there's a big drop

in your reaction time and your thinking

speed so if you're suffering from brain

fog or mental fatigue we spend a lot of

time on our screens and your eyes are

only part of your apparat of your brain

that's outside of the skull right and a

lot of visual fatigue leads to to mental

fatigue as well but sometimes when we're

fixated on a screen all the time we

forget to breathe we forget to hydrate

and these are free right getting your

sunlight uh first you know first thing

in the morning you know also you know at

noon as well your vitamin D being

grounded like a lot of I have a podcast

coming out about the elements right and

Elemental there's the word mental in in

the word Elemental and it's just every

morning I get out I even if it's cold

out I put my my feet on the ground I'll

do some deep breathing exercises but I

get earth right I get oxygen from from

breathing I'll hydrate because you could

lose up to a pound of water while you

sleep through respiration through

perspiration as well so I have water

there you know I have air I have oxygen

and I'm getting sunlight which is for me

is fire right I just incorporate the

elements and it's absolutely free some

of my favorite biohacking tools that I

use uh Newcomb anyone use use Newcomb so

I'm a big fan of that we have so we have

uh I do this a way of doing to restore

like I just like 20 minutes of it

usually around this time of the day and

it just gets me back on track sometimes

you have to slow down to be able to

speed up I'm a big fan of Nano V also

they have a booth here I wrote like I

think half of my book uh you know at my

desk having having one of those units

there I do have a I do have a sunlighten

how many of you do some kind of heat

therapy uh saunas and I'm a fan of that

um you know the heat shock proteins I'll

actually even when I'm in Asana maybe at

the gym or something I'll rehearse

things I tend to remember things uh

better because of the stimulation right

when you're actually in those kind of

units and again it's one of those things

where you're developing resilience right

becoming anti-fragile where you're

you're doing difficult things and then

you take you know when you have to have

that difficult conversation at work or

at your family it's a lot easier to be

able to step up a higher dose uh they

have I don't know if they're here but

it's like a mat that I lie on you know

towards the night it helps me to be able

to to sleep also because your core body

temperature you take a warm bath and

then when you get out or if I go on to

one of their mats I get out and then all

of a sudden it's my core temperature

drops because remember for sleep you

know the triggers for melatonin is a

drop in lighting a drop in in

temperature

um big fan of happy me views and also

hyperbaric chamber I know oxyhealth is

here has anyone had the experience

pressurized oxygen also for for wound

repair for stem cells and it's not all

readily available and you don't have to

this sounds like a lot I don't do all

this stuff every day right nobody has

there's not enough time in the day to be

able to do all these things the idea

here is in in my book I have a quote

that life is a seed between B and D B is

birth D is what

that life C choice right and these are

little choices that you make and part of

your productivity we just launched a

brand new quick productivity course is

asking yourself what's the best use of

this moment

you know what is the best because that's

what truly the only thing that's equal

not everybody has equal connections and

networks not everyone has an equal level

of Education not everyone has equal uh

level of income but we all have 24 hours

in a day you know and how are we

leveraging that it's not about time

management for me it's really about mind

management it's about priority

management as well also something that

is community that's why I love this

there's I mean how many people here you

come here for the content but you also

come because of the great connections

that you've made right look around

because it's not just your neurological

networks it's your social networks and

who you spend time with is who you

become but how many of you have friends

or family members that you left to come

here and they don't understand why

you're here

right and and you go to try to explain

this to them and that makes it worse

right

um and so that it's interesting this

being around people who encourage you

like we all need people to encourage us

to be able to challenge us to be able to

uh you know to be kind to us and if you

haven't found that person then my

recommendation is to be that person be

that person for somebody else especially

be that person for for who

for yourself right and so these bonds

are so very important I met some of my

best friends you know including Dave at

events man that I thought I think that's

that's very unstated and the last one

the r

and I apologize I've been speaking a

whole lot

um is rest now how many of you have

problems with your sleep this is the

reason why I I I'm so passionate about

this subject I I don't talk about this a

lot but there was a time in my adult

life for five straight years I was

averaging 90 minutes of sleep a night 90

total very not not very interrupted 90

minutes two hours and

um with the help of some of the the

speakers here and some of you in the

room it's it's you know I have to be

able to repair it and it wasn't because

my mind is busy I I have a very

practiced mind I I fall asleep within 10

minutes I don't ruminate over things but

it's not that I don't have things to to

worry about but um I have sleep apnea

obstructive sleep apnea you're familiar

with that I stopped breathing 250 times

a night each time is 10 seconds so I

wake up suffocating and I've tried CPAP

Dental devices uh you can imagine like

you know most people when they have a

problem they they say I've tried

everything and you give them a piece of

paper and ask them write it down and

they've tried like three things right

but I I make a comprehensive list of 300

plus things that I really gave Fair

shots I end up having surgery it's

called a u triple P where they take out

your uvula your soft palate your tonsils

and make room there and um and my sleep

jumped up to four hours which is not a

lot but it's a huge jump from half of

that right or 90 minutes and this was

all going on while I have my career and

I have my mission but the reason I bring

this up my sleep is normalized now you

know with all the help of a lot of a lot

of the friends and and you know Peak and

P A lot of people in this community

that's why I think we're not here to do

it alone and that's how we become

Limitless Limitless how do you become

Limitless in a limited world we do it

together and we ask for help and we're

vulnerable for that but you know what

gets me to it I'm very introverted for

for people who know me right so getting

on stage is not this is not easy for me

you know I for me begin doing videos and

everything but I feel that purpose in

terms of motivation going back to the

Limitless model is I feel a moral

obligation to do what I do because if

somebody's suffering and struggling the

way I did then shame on me if I didn't

do something to be able to support that

person right and and that's part of you

know our journey but I think that

through our struggles we get strength

how many of you feel like adversity uh

has led to an advantage in your life we

hear a lot about post-traumatic stress

but we don't hear a lot about

post-traumatic growth you know this

phenomenon where you would wish what you

went through on anybody but you also

wouldn't change what happened to you or

for you because you found strength you

found Clarity you found a deep Mission

or values or some kind something

happened through that struggle and you

became you know a better version of

yourself and so for me like my my

challenge was learning as a kid for you

you know traumatic brain injury learning

challenges and you know and public

speaking because because I never knew

the answer and the universe has a sense

of humor because what do I do I public

speak on learning like every single day

but with the sleep I've learned to ask

myself a question like where's the gift

in this just like it was my learning

challenges and I'll tell you two things

that came out of it number one it forced

me to double down on everything I teach

you know I'm becoming extremely

congruent they're like the reason I

don't use slides and I don't prepare for

talks is not because I'm so amazing and

I have a great memory I do I do have a

great memory but

um but it's because I just document what

I do and I just share with you what has

worked for me what I wish I would have

known and same thing with sleep it

forced me that I couldn't be productive

if I'm sleeping a couple hours a night

right so it's forced me to double down

on all the things and the resources that

um that that I mentioned here

um and that's a benefit in itself and it

forced me to another thing which I offer

to you as a gift it forced me to be very

selective in terms of where I put my

focus and my commitments some of you are

just too tired and you're burnt out not

because you're doing too much some of

you burnt out because you're not doing

enough or you may be doing too little

the things that make you come alive and

so when opportunities come or invitation

everything was a heck yes or a heck no

and that that's everything for me and it

frees up a whole lot of energy I'm

talking about sleep you know what with

the if you don't sleep what happens uh

and so there's some of the resources I

use true dark is one of my favorite

products a brain tap they have a great

sleep track

synthetic a chilly sleep how many use

cold when you sleep and that's one of my

favorite and also Apollo I have keep it

on my ankle and when I start when I wake

up in the middle night I'll just tap it

and then I'll just kind of vibrate to be

able to go back to sleep and that's some

of my favorites so I really hope you

enjoyed watching or listening to this

episode and remember you can summarize

all of these activities into four simple

R's uh reach replenish restore and rest

so one of these suggestions do you think

you're going to try this week it could

be as simple as meditation moving more

adding a healthy uh brain supplement or

smoothie to your your menu this week the

options are Limitless and so are you if

you enjoyed this episode make sure you

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Beyond 20 minutes but also some of my

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you in our next episode

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