Spartan Mode: the ULTIMATE protocol for beating porn addiction

Summary

The video script introduces the Spartan mode protocol, an intensive 30-day program designed to heal the brain from porn addiction and its negative effects. It emphasizes the importance of addressing both behavioral and physical aspects, including diet and lifestyle. The protocol involves quitting porn and social media, engaging in daily physical training, working on ambitious projects, getting sunlight exposure, avoiding artificial light, ensuring sufficient sleep, practicing meditation and introspective writing, spending time in nature, and adopting a whole foods diet. It also suggests specific supplements to enhance brain health and promote healing. The challenge is to commit to this transformative process, which promises significant life changes by replacing unhealthy habits with sustainable, life-improving activities.

Takeaways

• 🌟 The 'Spartan Mode Protocol' is a comprehensive plan designed to heal the brain from porn addiction and its negative effects on life.
• 🚫 The first step is to quit porn cold turkey, avoiding all sexually stimulating content.
• 📵 Social media must be cut out as it can trigger porn addiction and is a source of unhealthy dopamine hits.
• 🎮 Entertainment, including Netflix, movies, shows, and video games, is to be abstained from during the protocol.
• 💪 Two physical training sessions a day are mandatory, with one high-intensity session in the morning and a lower-intensity, skill-based session later in the day.
• 🎯 Committing to a big, challenging project is crucial for focusing time and effort on something meaningful and dopamine-producing.
• ☀️ Daily sunlight exposure twice, ideally near sunrise and sunset, is essential for setting the circadian rhythm and promoting healing.
• 🛌 Prioritizing sleep is critical for the self-improvement and healing process, with at least eight hours of sleep recommended.
• 🧘‍♂️ Daily meditation for 20 minutes helps develop self-awareness and the discipline to resist addictive behaviors.
• 📝 Introspective writing before bed aids in psychological healing and understanding the roots of addiction.
• 🌲 Disconnecting from technology and spending at least three hours a week in nature is beneficial for mental health.
• 🍏 Eliminating all sugars and sweeteners, as well as processed foods, is part of the protocol to promote a healthier diet.
• 💊 Supplementation, such as magnesium, lion's mane, and omega-3 fatty acids, can enhance the healing process and brain function.
• 🛡️ The protocol aims to replace junk dopamine habits with healthy sources, leading to improved energy, motivation, and mood.

Q & A

What is the main purpose of the Spartan mode protocol?

The Spartan mode protocol is designed to heal the brain from porn addiction and fix its negative effects on the mind, health, and life. It aims to overcome porn addiction by addressing behavioral, psychological, physical, and lifestyle aspects.

Why is it important to quit porn cold turkey according to the protocol?

Quitting porn cold turkey is important because it requires a complete cessation of consumption of sexually stimulating content. This abrupt stop helps in breaking the cycle of addiction and is part of the healing process.

What role does social media play in the context of porn addiction as per the protocol?

Social media is considered a common trigger for porn addiction. It can lead individuals back to porn through exposure to sexually stimulating content. Additionally, it provides quick dopamine hits similar to porn, promoting unhealthy addiction-forming behaviors.

Why should entertainment such as Netflix, movies, shows, and video games be avoided during Spartan mode?

These forms of entertainment are avoided because they can be sources of instant gratification and unhealthy dopamine hits, similar to porn. The protocol seeks to eliminate such triggers to promote healing and rewiring of the brain.

How does physical training play a role in the Spartan mode protocol?

Physical training is included in the protocol as it effectively increases BDNF (Brain-Derived Neurotrophic Factor) in the brain, promoting brain growth, rewiring, and psychological healing.

What is the significance of having a big, challenging project during the Spartan mode protocol?

A big, challenging project serves as a constructive outlet for dopamine-seeking behavior. It helps in training the brain to seek rewards from real-world achievements rather than instant gratification from porn.

Why is sunlight exposure important in the Spartan mode protocol?

Sunlight exposure is crucial for setting the circadian rhythm, which is essential for many internal processes in the body. Proper sunlight exposure helps in regulating sleep and other biological functions.

What is the rationale behind avoiding artificial light after 9 pm in the protocol?

Avoiding artificial light after 9 pm helps in aligning with natural circadian rhythms, promoting deeper and more restorative sleep, which is critical for the healing and self-improvement process.

How does meditation contribute to the healing process in the Spartan mode protocol?

Meditation helps in developing self-awareness and practicing self-control, which are key components in overcoming addictions. It trains the brain to resist urges and distractions, similar to resisting the temptation of porn.

What dietary changes are recommended in the Spartan mode protocol?

The protocol recommends cutting out all sugars and sweeteners, processed foods, and focusing on whole foods. It also suggests supplementation with magnesium, lion's mane, and other brain-healthy foods like mushrooms, blueberries, and cruciferous vegetables.

Why is spending time in nature an important part of the Spartan mode protocol?

Spending time in nature without digital distractions helps in reducing stress and promoting mental clarity. It provides an opportunity for introspection and connection with the natural environment, which is beneficial for psychological healing.

What is the ultimate goal of following the Spartan mode protocol for 30 days?

The ultimate goal is to completely change one's life by replacing junk dopamine habits with healthy sources, boosting energy levels, motivation, and mood, and developing self-awareness and self-mastery to resolve underlying issues that led to addiction.

Outlines

00:00

🛑 Overcoming Porn Addiction with Spartan Mode Protocol

The video introduces the Spartan mode protocol, a comprehensive and intensive 30-day program designed to heal the brain from porn addiction and its negative effects. It emphasizes that addiction is not merely a bad habit but involves behavioral, psychological, and physical aspects. The protocol includes quitting porn cold turkey, avoiding social media and entertainment, engaging in two daily physical training sessions, undertaking a challenging project, and addressing lifestyle and physical health factors like diet and stress. The goal is to promote healing, rewiring of the brain, and psychological recovery.

05:01

🌞 Implementing Lifestyle Changes for Healing and Growth

This paragraph delves into the specifics of the Spartan mode protocol, highlighting the importance of sunlight exposure to regulate circadian rhythms, avoiding artificial light after 9 pm to improve sleep quality, and prioritizing sufficient sleep for healing and self-improvement. It also introduces mindfulness meditation and introspective writing as tools for self-awareness and overcoming addiction. Additionally, it suggests spending time in nature and engaging in social activities as part of the healing process, while also recommending a diet free from sugars, sweeteners, and processed foods to support metabolic health and overall well-being.

10:02

🍄 Nutritional and Supplementation Strategies for Enhanced Healing

The third paragraph focuses on dietary and supplementation strategies to enhance the healing process. It advises cutting out all sugars and sweeteners, as well as processed foods, and emphasizes the consumption of whole foods. The inclusion of specific foods like mushrooms, blueberries, cruciferous vegetables, and omega-3 fatty acids is recommended for their brain health benefits. Supplementation with magnesium, lion's mane, and possibly other options like ginkgo biloba and black seed oil is suggested to support brain healing and overall health. The paragraph concludes with the recommendation to get a blood panel done to identify and address any specific deficiencies.

15:04

🚀 Embracing the Challenge: A Transformative 30-Day Journey

The final paragraph addresses potential concerns about the time commitment required for the Spartan mode protocol, suggesting that the reduction in screen time will free up the necessary hours. It frames the challenge as a transformative growth experience that is difficult but rewarding. The speaker invites viewers to engage with the content by asking for feedback and promising to discuss the protocol further in an upcoming podcast. The goal is to change one's life completely by adopting a warrior attitude, taking responsibility, and confronting problems directly through this intensive 30-day program.

Keywords

💡Spartan mode

Spartan mode is referred to as the most effective and fastest way to overcome porn addiction as described in the video script. It represents a challenge that involves a comprehensive protocol addressing behavioral, psychological, physical, and lifestyle aspects. The term is used to encapsulate the transformative process that the video promotes, which includes quitting porn, changing habits, and engaging in healing activities.

💡Porn addiction

Porn addiction is the central theme of the video, defined as a compulsive behavior that is not merely a bad habit but has deep psychological and physical implications. The script discusses the negative effects of porn on the mind, health, and life, and outlines a protocol to heal from this addiction, emphasizing that overcoming it is a complex process that involves more than just stopping the habit.

💡Healing process

The healing process in the context of the video involves physical, psychological, and lifestyle changes aimed at overcoming porn addiction. It is not limited to quitting porn but also includes improving diet, managing stress, and engaging in activities that promote brain growth and rewiring. The script uses the term to describe the holistic approach needed to effectively heal from the effects of porn addiction.

💡Dopamine

Dopamine is a neurotransmitter associated with the brain's reward system. In the script, it is mentioned in relation to the addictive nature of porn and social media, which provide 'spiky quick dopamine hits'. The protocol aims to retrain the brain to seek dopamine from healthier sources, such as completing projects and achieving milestones, rather than instant gratification.

💡Inflammation

Inflammation is discussed in the script as a state of the body that can hinder the healing process. It is linked to mental health issues and is presented as a physical obstacle that must be addressed through lifestyle and dietary changes to support the protocol's aim of healing from porn addiction.

💡Physical training

Physical training is a key component of the Spartan mode protocol, with the script recommending two sessions per day. The first session is a high-intensity workout in the morning, and the second is a lower-intensity, skill-based session later in the day. These activities are included to increase BDNF in the brain, promoting growth, rewiring, and psychological healing.

💡Ambitious project

An ambitious project is a significant undertaking that requires dedication and effort, such as starting a business or preparing for a difficult certification exam. The script suggests that working on such a project helps in managing time, keeping the mind occupied, and training the brain to seek rewards from real-world achievements rather than instant gratification.

💡Sunlight exposure

Sunlight exposure is emphasized in the script as essential for setting the body's circadian rhythm, which influences various internal processes. The protocol includes two periods of sunlight exposure, one in the morning and one in the evening, to ensure the body's biological clock is correctly set, aiding in restorative sleep and overall health.

💡Meditation

Meditation is presented in the script as a daily practice for developing self-awareness and self-control, which are crucial for overcoming addictions. The protocol suggests a simple mindfulness meditation focusing on breath, which also helps in training the brain to resist distractions and impulses, including the urge to engage with porn.

💡Shadow work

Shadow work refers to the process of introspective writing and self-reflection to understand and address the underlying issues that contribute to addiction. The script encourages this practice as part of the evening routine to dig deep into personal motivations and emotions, which is vital for the psychological healing process.

💡Dietary changes

Dietary changes are a significant part of the Spartan mode protocol, with the script advocating for the elimination of sugar, sweeteners, processed foods, and the consumption of whole foods only. These changes aim to support physical health and the healing process, as well as to retrain the brain to not seek quick dopamine hits from hyper-stimulating foods.

💡Supplementation

Supplementation in the context of the video refers to adding certain nutrients to the diet to enhance the healing process. The script mentions magnesium, lion's mane mushroom, and other foods and supplements like blueberries, cruciferous vegetables, and omega-3 fatty acids that support brain health and the body's overall well-being.

Highlights

The ultimate protocol to heal your brain from porn addiction and fix its negative effects.

Spartan mode is introduced as the fastest and most effective way to overcome porn addiction.

Addictive compulsive behavior is not just a bad habit and has both psychological and physical aspects.

Physical health factors such as diet and lifestyle are crucial for healing and overcoming addiction.

Quitting porn cold turkey is the first step in the Spartan mode protocol.

Social media consumption should be stopped as it can trigger porn addiction.

Entertainment consumption, including Netflix and video games, is restricted in Spartan mode.

Two daily physical training sessions are mandatory for increasing BDNF and promoting brain growth.

A big challenging project is required to shift dopamine rewards towards real-world achievements.

Sunlight exposure twice a day is essential for setting the circadian rhythm and supporting healing.

Avoiding artificial light after 9 pm and getting lots of sleep are key components of the protocol.

Daily meditation for 20 minutes helps develop self-awareness and self-control.

Introspective writing before bed aids in psychological healing and resolving underlying issues.

Spending time disconnected in nature once a week promotes mental well-being.

Cutting out all sugars and sweeteners is part of the Spartan mode diet.

Processed foods are to be avoided; only whole foods should be consumed.

Supplementation with magnesium, lion's mane, and other brain-healthy foods is recommended.

The Spartan challenge involves committing to the protocol for at least 30 days for transformative change.

The protocol aims to replace junk dopamine habits with healthy sources and improve self-awareness and self-mastery.

The Spartan mode is a hard but transformative growth experience that requires full commitment.

Transcripts

it's impossible to do this for 30 days

and then go back to the life you're

living now today you'll discover the

ultimate protocol to heal your brain

from porn addiction and fix all of the

negative effects that porn has on your

mind your health and your life this is

the No Holds board fastest most

effective way to overcome porn addiction

and its negative effects if you're up

for the challenge this is Spartan mode

I want to explain all of the steps in

the Spartan mode protocol but first

there's one thing you absolutely need to

understand for this to make sense there

are many parts to this protocol and as

you're going through the video you might

be wondering what really all of this now

if you think that porn addiction is just

a bad habit you would never design a

protocol like this to address it but

you'd also be wrong addictive compulsive

behavior is never just a bad habit and

there's no such thing as a purely

psychological phenomenon either that's

why in this protocol we take into

account the behavioral and psychological

aspects but we also take into account

the physical and lifestyle aspects which

are as important in some cases even more

important as you probably know the way I

see it overcoming porn addiction is a

healing process physically your body can

be either in a state that supports and

promotes that healing or that really

gets in the way of healing so depending

on things like diet and lifestyle you

can be in a state of chronic

inflammation and high stress address and

that puts your body in a state that does

not promote healing if anything it

promotes depression anxiety and more

addiction and this isn't just my opinion

by the way mental health issues are

associated with physical stages such as

chronic inflammation and with worsened

mitochondrial function among other

things so this wouldn't be the ultimate

no holds board protocol for quitting

porn if we didn't take lifestyle and

physical health factors into account as

well so with that said let's jump into

the exact components of the Spartan mode

protocol number one quit porn of course

the first part here is you need to quit

porn you do it cold turkey so you don't

like slowly wean yourself off or

something you just quit porn completely

from one day to the next and when I say

quit porn I mean you stop consuming

anything that is sexually stimulating so

whether it's pornographic videos or

erotic text or audio or Comics or

anything else or the exact type of thing

and the source doesn't matter the point

is you're not consuming anything that is

sexually stimulating here you want to

use environment change and other habit

design hacks that I've shared in my

other content to make this step easier

but of course like I said step one is

you stop watching porn step two you stop

consuming social media social media is a

very common trigger for guys right you

quit porn but then you're scrolling

through social media and you see the

bikini Peaks and so on and I'll send you

back to porn that's one reason to cut it

out you need to be controlling and

eliminating the things that trigger you

into porn but the other reason is even

if your social media is completely

devoid of hot girls and things that can

trigger you you still want to quit

because it is similar to porn a source

of spiky quick dopamine hits it gives

you an instant gratification it's

designed to hook into your brain and

keep you wanting more and more and more

in short it's a form of unhealthy

addiction forming dopamine and as part

of Spartan mode we're eliminating all of

that so don't make any excuses simply

delete all the social media apps and do

not use it during Spartan mode number

three you stop consuming entertainment

so that goes for Netflix movies shows

video games and so on in Spartan mode

you are not consuming anything

entertaining that even goes for novels

you're not reading anything entertaining

of course reading non-fiction is

recommended and is good to do even

during Spartan mode but no consumption

of entertainment number four you will be

doing two physical training sessions

every day the first one early in the

morning first thing after you wake up

you do this before having coffee before

having breakfast before going on to any

screen or anything like that you start

your day with a high intensity workout

session basically hit the gym go lift

heavyweights do something like that then

later in the day afternoon or evening

insert a second training session this

one should be lower intensity and more

skill based so where you're learning

something new I recommend dancing

martial arts yoga climbing things like

that or including all this physical

training in the protocol because it's

one of the most effective things you can

do to increase bdnf in your brain and

that's one of of the best things you can

do to promote brain growth brain

rewiring and psychological healing

number five you must have one big

challenging ambitious project that you

work on so this could be something like

starting your own business or working on

organizing an event starting freelance

work preparing and studying for a

difficult certification exam or

something like that there has to be a

big project in your life where you're

working towards some kind of a milestone

it has to be challenging it has to be

something that you want to do that makes

a difference in your life and that you

can pour yourself into this is on the

one hand good for controlling how you

spend your time having something to do

keeping yourself occupied is a great way

to stay away from porn but also and more

importantly it is training your brain to

seek and want this kind of thing as a

source of dopamine so instead of getting

the quick hits that we've eliminated

you're training your brain to seek

rewards from things like finishing a

project reaching a new Milestone making

money doing something in the real world

number six every day you get sunlight

exposure Outdoors twice once in the

morning ideally close to sunrise doesn't

have to be right when the Sun rises but

when the sun is still at a low angle you

want to be outdoors and you know whether

it's good weather or bad weather you're

Outdoors you're in the sunlight even if

it's cloudy or still getting sunlight

you're getting sunlight explosive at

least 15 minutes and then later in the

day close to Sunset when the sun again

is at a low angle in the evening once

again you want to be outside getting sun

exposure on your skin for about 15

minutes now on a very cloudy day if it's

generally dark and cloudy you can't see

the Sun at all then ideally you are out

even longer this sunlight exposure is

key to setting your circadian rhythm

your biological clock by which a lot of

your internal processes run and if that

clock isn't set correctly because you're

always exposed to artificial light and

things like that it has loads and loads

of negative consequences and all kinds

of processes in your body so we're

adding these two points of sunlight

exposure in order to set that clock

correctly number seven you avoid all

artificial light after 9 pm Candlelight

is fine and very very dim orange or red

lights are also fine but no typical

indoor lighting no overhead lamps no

bright lights and most importantly no

screens number eight get lots of sleep

the two changes with the light exposure

are going to lead to much deeper much

more restorative sleep than you usually

get and in fact that like 99 of people

get nowadays getting rest getting sleep

is absolutely critical to any kind of

self-improvement and healing process

most of the progress you make happens

while you're asleep right you put in the

work during the day and then the actual

growth and building and getting better

happens at night when you're asleep so

not getting enough sleep absolutely

nukes your progress if you're

chronically sleep deprived like most

people are nowadays you are running on

like 10 percent of your potential so

we've done the two things with light

exposure that will help you get more

sleep but the other thing is also that

you prioritize it and you make sure that

you spend at least eight hours in bed so

that your body can get eight hours maybe

even more of sleep so obviously if

you're only in bed for seven hours

before the alarm goes off there's no

chance that you get enough sleep even if

you do the light exposure stuff so make

sure you have that chunk of the day free

to just spend in bed doing nothing also

taking into account that takes a bit of

extra time to fall asleep number nine

meditate for 20 minutes every day do a

simple mindfulness meditation where you

simply follow your breath you focus on

your breath with your eyes closed and

that's all you do every time your

attention wanders you bring it back to

your breath I will link to a recommended

meditation you can follow you can make

this part of your morning routine and

it's part of the protocol because it

helps you develop self-awareness which

is a key component to overcoming

addictions also it gives you the

opportunity to get many reps many

repetitions of practicing the no-go part

of your brain where basically part of

you goes ah let's get up let's quit

let's go do something let's find a

distraction and you go no which is

basically the same part of your brain

you have to use when part of you goes

hey let's watch some porn and you go no

number 10 daily introspective writing in

the evening last thing before you go to

bed you get pen and paper and you do

introspective writing ideally this is

candlelit or like I said with very dim

lights and you write and this can be

journaling style writing where you just

get stuff off your chest through writing

but as part of this practice doesn't

have to be every single day but as part

of this practice you also want to be

doing your Shadow work so you're doing

writing sessions where you're very

deliberately digging into what's going

on you're finding out why am I addicted

what part of me wants this what do I get

out of this why do I like feeling like a

victim and staying stuck in this

addiction and so on and so forth you can

join my Discord completely for free and

get access to a shadow work introductory

course there the gives you a sense of

what this kind of work looks like this

is a really important component of the

internal psychological healing that we

want to go through in this process

number 11 at least once a week spend at

least three hours disconnected in nature

disconnected means it's you out in

nature you leave your phone at home or

you turn it off you don't have your

headphones on listening to a podcast

you're not listening to music you don't

have any digital stimulation or

distraction going on it's just new in

nature walking around basically doing

nothing as a bonus every once in a while

invite your friends to do this it's

great to just be outside and get some

social time in with people you care

about it shouldn't be all the time

because the solitary time in nature

maybe even a bit of boredom out in

nature can be extremely good for you but

maybe every other week go alone every

other week go with your friends number

12 cut out all sugar and sweeteners this

is refined sugar honey date syrup

whatever artificial sweeteners whatever

healthy sweeteners cut out all

sweeteners and all sweet things in your

food apart from Whole fruit sugar is

incredibly bad for you really bad for

your metabolic Health but also the

sweetness in artificially sweetened

Foods is a hyper stimulant it's one of

those quick Spike of dopamine type

things and that is the thing that we

want to wean our brain off of we want to

untrain our brain from wanting that kind

of reward so that's why we're cutting

out sugar as well number 13 cut out

processed foods in Spartan mode you eat

Whole Foods only which basically means

you don't eat things that have a

nutrition information packaging label on

the ingredients list the exact

composition of what you eat doesn't

matter so much for doing here so you

know whether you eat a paleo diet or a

vegan diet or whether you get more

protein than fat or more fat than

protein whatever none of that really

matters that much for our purpose here

the big difference is from cutting out

processed and Ultra processed foods

these are the things that put your body

in a safe that makes it hard for you to

heal so let's cut out those and don't

worry too much about exact macros and

stuff like that an important part here

is that in Spartan mode you eat to

nourish yourself you don't eat for

entertainment so you're not snacking

away at hyper stimulating

hyper-processed foods and finally number

14 there's some supplementation you can

add that makes all of this even more

effective starting with magnesium

ideally in the forms of magnesium

chloride and magnesium glycinate take

400 to 700 milligrams of that per day as

a supplement that's going to be hugely

beneficial to loads of processes

including the brain healing process next

lion's mane which is a mushroom if you

can find it you can buy it fresh and

cook it it's a tasty mushroom but

usually you find it in powdered form in

capsules or something like that and you

want to take between one and three grams

per day of lion's mane it is incredibly

good for your brain which is already

backed up by a decent number of studies

and there are also currently some

studies underway under supervision of

pulse damage that show that it can

really support deep brain healing even

with pretty severe conditions that's why

it's part of the stack speaking of

mushrooms in general is a good idea to

include mushrooms in your diet so

Portobello oyster mushrooms shiitake

whatever you can get all of these

mushrooms are generally good brain food

and generally really really healthy

sources of nutrition so make sure to

include them in a couple of meals per

week on a similar note blueberries and

other dark berries are extremely

healthful and are one of the few foods

that really deserve the label superfood

so make sure you include blueberries and

other dark berries in your diet final

recommendation like this is cruciferous

vegetables as things like kale broccoli

Watercress and more these are

anti-inflammatory which is good for the

healing process and they're generally

great sources of micronutrients as well

next up it's probably a good idea to

include some fish oil or some other

omega-3 fatty acid Source possibly as a

supplement and other supplements that

could be worth experimenting with are

Ginkgo build boa and black seed oil or

Nigella sativa and if you want to take

this a step further get a full extensive

blood panel done to see if you have any

species specific deficiencies and then

seek to adjust your diet first and your

supplementation second to address those

shortcomings because again your physical

health your metabolic Health makes a

huge difference to how fast or how slow

the healing process actually goes so

this is the protocol and the Spartan

challenge is to do all of this every

single day for at least 30 days this is

the full set of tools that work

synergistically to put your brain and

body into healing mode replace your junk

dopamine habits with healthy dopamine

sources instead boost your energy levels

motivation and mood and change your

brain to start seeking rewards from

sustainable healthy and life improving

activities instead of from instant

gratification consumption at the same

time you're growing your self-awareness

you're gaining the skill of self-mastery

and every single day you're doing the

kind of work to uncover and deal with

and resolve the underlying issues that

made do an addict in the first place

this protocol shifts you fully into the

warrior attitude because you're

attacking your problems head on you're

taking full responsibility of what's

going on in your life and you don't shy

away from doing the difficult thing like

I said in the beginning it's impossible

to do this for 30 days and not change

your life completely now let me address

one thing that you're probably thinking

you're looking at this going I don't

have enough time to do all of this to

which I say look at your screen time

right now get out your phone and look at

the screen time report and look at that

number of hours per day and realize that

in Spartan mode you'll be reducing that

number very close to zero now do you

still think you don't have enough time

listen of course this is hard to do

nobody said this would be easy in fact

it being hard is part of what makes it

such a transformative growth experience

the only kind of shortcut that works is

one that compresses all of the work all

of the intensity into less time that's

what we're doing here this is going to

be hard and it is going to change you so

are you up for the challenge are there

any parts of this that you you'd like me

to dive deeper into and explain more

about let me know by leaving a comment

below also make sure you don't miss out

on my next podcast episode where I'll be

talking about the Spartan mode protocol

and how it Compares softer more gradual

approaches and what works best for what

kind of person in the meantime leave a

comment below and then watch this video

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