2022 is almost here. How do we have enough energy to start the new year with a bang? (and sustain the momentum throughout the year!)

If you are a knowledge worker who doesn’t have time to study the latest research and you just need to know the rules to make it work for you.

Dr. Michael Breus, America’s Most Trusted Sleep Doctor, is here to teach you how to get more consistent energy throughout the day.

We’ll talk about your chronotype type and your metabolism type, and use that information to personalize your daily movement, eating, and resting schedule so that you feel happier and more energized in 30 days.

Further, we talked about:

  • 03:40 What is the value of “energy” and how it is foundational for change?
  • 04:24 What categories of energies impact our lives?
  • 07:41 When and how to monitor these energies?
  • 17:44 For teaching purposes, is it better to make the ideas black or white?
  • 21:59 How did he discover his dharmic path in sleep and energy?
  • How to protect yourself from things that steal energy from you that you’ve unknowingly enabled them to do?
  • 43:12 How to get ‘balanced’ energy throughout the day? (and the scientific research that backs up his rest, food, and movement protocols)
  • 46:10 (bonus)How does he balance learning and teaching to maintain consistent high throughput over 22 years?
  • 08:44 (bonus)How to design a book curriculum for readers to get results fast (without wasting their time and energy)?
  • 53:14 (bonus) After 100s of appearances as an expert guest, he tells us how to get on TV easily to amplify your message.
  • 59:05 (bonus) How does he pick the topic for the books he is writing to ensure they become bestsellers?(and why most authors overthink and waste time and energy)

Links

Full Episode

 

Wisdom Quotes

Energy is the ability to change. You change from one state to another state that is energy Click To Tweet I've been reading a lot of intermittent fasting journals lately. And a lot of times they say: you can choose a 12 hour fast, uh, a 14 hour fast or a 16 hour fast, whatever you want. I don't think that's true. I think that you do it based… Click To Tweet It's not about being perfect. It's about having energy. Click To Tweet I'm addicted to helping people. It gives me energy. I love that the idea of helping people and being able to have a little bit of knowledge and share it and change somebody's life. It's really one of the most attractive things I've ever… Click To Tweet Sitting is the new smoking Click To Tweet The goal here was not to ask you to take anything out of your day; the goal was to actually put something in that can be helpful and flow within your day perfectly. Click To Tweet Having a community affects your energy. This is not meant to be done all on your own. This is meant for you to incorporate some folks in your life. Or talk to people about these ideas because the more community that you have: number one,… Click To Tweet identifying those energy vampires can be enlightening and upsetting all at the same time and allowing yourself that space and distance from them can be a worthwhile pursuit. Click To Tweet It's really amazing when I talk with people about their sleep or about their energy and I express a thought or an idea or a piece of science and they stop dead in their tracks and they just. 'Oh my gosh, I just realized something about… Click To Tweet Consistency breeds positivity. Sometimes it's tough to be consistent; it's hard to stay motivated. I lean on my discipline and that pulls me through. And then once I get on the other side, I feel like I can do it again. Click To Tweet It's very easy to get on television. When you write a book, they want to hear your information, especially if you've got a scientific background like me and you discover something new or you create something new. Every five years, if I… Click To Tweet If you're an entrepreneur and you're becoming an expert in your field, number one, write a book. It's a 100% credibility builder. Number two, Nobody has a hard time plugging a book on television in the media, on podcasts, on anything. So… Click To Tweet If you want to know about legacy, write a book. You want to talk about having a legacy and leaving the universe with something that it didn't have before, or maybe it's packaged in a different way, or maybe you've been able to give access… Click To Tweet For folks out there who are trying to get to that legacy point in their career, putting out good, well-referenced content, not just your opinion, but real science, real facts, really working off of real data. I think that's where you can… Click To Tweet I need the knowledge myself if you really think about it. I've pretty much written books about things that I wanted to learn about and then really dove deep on that. I kind of write books about me and the steps that I'm going through in… Click To Tweet

 

Transcript by AI

131: Michael Breus Transcript by AI

 

[00:00:00] ck: Welcome to Noble warrior. My name is CK Lin noble warrior is where I interview entrepreneurs about their journey from the first mountain of achievement to the second mountain on purpose. So you can find your purpose, clarify your vision and express your voice in meaningful ways. 

If you have any friends who are on this journey, who could use more inspiration to take that leap of faith from the first mountain to the second mountain, go ahead and share this episode with them. They will thank you for it. If you enjoy the insights here on this episode, hit the subscribe button so that you will get more actionable insights as soon as they come out.

2022 is almost here. How do we have enough energy to start a new year with a bang as sustain this momentum throughout the year? 

My next guest is America's most trusted sleep doctor. He's the author of three bestselling books. He has been featured as the expert guests for a hundred plus times on shows like Dr. Oz, Oprah, the view, and Anderson Cooper.

He just wrote another soon to be a bestselling book Energized: Go From Dragging Ass to Kicking It in Just 30 days. Go to energizemyself.com to get your copy today.

If you're a knowledge worker who doesn't have the time to study the latest research, you just need to know the rules, the protocols to make it work for you. Dr. Michael Breus is here to teach you how to get more consistent energy throughout the day. 

We'll talk about your chronotype, your metabolism type, and use that information to personalize your daily movement, eating and resting schedule, so you feel happier and more energized in just 30 days.

Further. We'll talk about what's the value of energy and how it's fundamental to change 

and what categories of energy impact our lives. 

When and how to monitor these energies.

And for teaching purposes, is it better to make your ideas black or white? 

How did he discover his dharmic path in sleep and energy? 

How to protect yourself from things that steal energy from you that you've unknowingly enabled them to do so.

How to get balanced energy throughout the day. And the scientific research that backs up his rest, food and movement protocols. 

How does the balance learning and teaching to maintain consistent high throughput over 22 years.

How to design and book curriculum for readers, get results fast without wasting their time and energy. 

And after hundreds of appearances on TV, as an expert guest, he tells us how to get on TV easily to amplify your message.

How does he pick the topics for the books that he's writing to ensure that they become bestsellers and why most authors overthink and waste time and energy. 

Please enjoy my conversation with Dr. Michael Breus.

[00:02:54] Michael Breus: Thanks, CK. Always a pleasure to be on the Noble warrior podcast. I love this one. 

[00:02:59] ck: I appreciate you so much. So, um, Let me just do a little pretext before we jump into the conversation.

So for those of you watching, if you are a busy executive who doesn't have the time and you just need to know the rules to have more energy, pay attention to what Dr. Breus has to say, so you can feel more alive, feel more awake and be alert all day. 

Okay. This time. You're back to talk about energy, which is me the goal for high achievers. Who's on that climb to the second mountain of legacy, because you can't do your best work when you don't have energy. Why don't we open with that concept?

What does energy, why is that important? 

[00:03:43] Michael Breus: So, first of all, thank you. I love the context in which you've wrapped it around. And I also enjoyed our breathing that we do before coming on. So thank you for that. Um, you know, when we talk about energy, um, there's a lot of different definitions of it, but there's one basic definition that I like to go to, which is energy is the ability to change, right?

So you can go from rest to movement and that change. Causes energy, you can eat something and that can give you energy. You can hear a funny joke or a great song, and that can give you energy. You change from one state to another state that is energy now, to be fair, there's a lot of different kinds of energy out there.

Um, so I decided to write a book about it, uh, because let's be honest. Why do we sleep? We sleep to wake up with energy, to spend time with our loved ones, our careers, creating our legacy, whatever it is that is on our path, you kind of need energy to do it. Um, and I'm not talking about up and down energy.

You know, that spiking energy that happens if you drink a cup of coffee, but then crashes a couple of hours later, I'm talking about consistent. High-level positive energy. That is the goal. And it turns out that there are a couple of different ways to look at energy. 

So let me break it down. If I can, I'm going to double tap a little bit on energy force.

Um, so the first one is resting energy. What does that mean? That's not sleep that's actual rest. There's now data to suggest that non sleep deep rest, so lying almost in a meditative state in the dark with your eyes closed is actually rejuvenative. It can be extremely helpful for people and understanding that can be very important.

One of my favorite things to talk about from an energy perspective is ways to get rest throughout your day. My favorite one napping, um, lots of people don't think about napping. They think, oh my gosh, you're lazy. If you take a nap or you must be getting terrible sleep, if you take a nap or if you nap, you're never going to fall asleep that.

You know, to be honest with you, there are some truths to that, but there are more myths than truths for sure. Um, if you nap at the right time of day, which is one of the things that will teach you how to do in the book, you can absolutely get yourself some extra resting energy, if you will. Um, if you, uh, know and understand something called your chronotype, I believe we talked about that last time I was on the show that can tell you also when you're supposed to nap.

So resting energy becomes important. Another one food, right. Fuel or eating energy kind of makes a lot of sense that what you eat is going to give you a level of energy. However, in our book energize, one of the things that we do is we focus in on a technique called intermittent fasting. Now, my guess is a lot of your audience members know what intermittent fasting is.

However, you might not know when to fast or how long to fast I actually can give you some of those secrets. And we'll talk about that. And just the. The third type of energy is moving energy, right? When I'm moving around it not only forces me to use energy, but it actually motivates me and gives me more energy.

So that's something that we're looking for. And then the fourth one is emotional energy, right. Um, I would argue there's a fifth one called spiritual energy. I know you, and I would probably have a great discussion about that. Um, but emotional energy turns out to be really important as well. Like I mentioned earlier, what happens when your favorite song comes on the radio you're bopping around and having a good time and you've got energy, right?

Um, if you, uh, somebody tells you a really funny joke, you're got a belly laugh full of energy, all of the sudden, right? And so we actually have these tools around us that we can use just about whenever we want, but there turns out to be many types of energy. And so the first thing we do in the book is we teach people the different types of energy.

And then we ask them to monitor or assess their energy at five different points throughout the day. So do, uh, right after you. Early morning after lunch, before dinner, and then right before bed. And we use a scale called the R P E. This is the, uh, perceived exertion scale. So this is actually a scale that's been used in physical therapy and in, uh, in exercise science for years and years and years by Dr.

Gunnar Borg. And, um, it's very interesting because it's just a one to 10 scale and you just sort of rate how, uh, exerted you feel, how much exertion that you're giving. And we're using that as a form of energy. So there's lots and lots of different forms of energy. And we're teaching people how to track their energy to find their highs and their lows.

[00:08:25] ck: Mm. I love it. Always a very comprehensive answer from Dr. Bruce. 

So I have a secret confession and to make, and I also want to say as though, okay. Secret confession is you share with me consistency's key and I didn't follow it since the last time we talked. Right. But here's the compliment for the book you made it so simple.

You there's something concrete to follow. 

There is a four week plan. There's a daily schedule. There's energy score board. And then there is the exertion school board. Then you give also very tactical tips like guava leaf tea to help people stay asleep. One of my favorites. 

Yep. So, so I, this is a gem of a book because it's not just principles is not just some random tactics. You put it together as best you can to help people like me, who love to collect data and actually execute because in my mind that is the key for transformation. 

Could you have made it any simpler for your readers, for my audience to have results? 

[00:09:36] Michael Breus: You know, and the, and the truth of the matter is, is that we took a lot of time to take something that was very complicated and bring it forward in a way, shape and form that's digestible.

Um, and thank you because I love tactics. I am a tactical guy. I like to do strategy. I'd like to give big world philosophical and have those discussions. You and I like to have those in particular. Um, but you know, uh, having tactics and knowing what to do and when to do it, I think breeds motivation, uh, and allows people to really try some things.

So you're right in the book, we actually do several different. Number one, we ask you to assess your chronotype. So for folks who might not remember who didn't get a chance to listen to our last podcast, by the way, go back and listen to our last podcast. It was awesome. Um, we talk about these things called chronotypes.

Now you might've heard of the term, but you don't know the word. If you've ever been called an early bird or a night owl, those are chronotypes. I actually came up with the four chronotype system based on real science and real genetics, uh, where we identified four separate chronotypes early birds became what I call a lion people in the middle, came what I call a bear night.

Owls became a Wolf. And then I added a fourth chronotype, which was an insomnia chronotype called a dolphin. Now, the reason I chose, uh, by the way, all of the animals actually represent the Krone typical behavior that they are in the category four. So lions get up very, very early and our early. Wolf's uh, stay up very, very late and hunt at night and are night owls.

If you will, uh, dolphins kind of interesting. They sleep uni hemispherically. So half of their brain is asleep while the other half is awake and looking for predators, I felt like that was kind of like what an insomniac probably feels like never quite being asleep. Once you identify your chronotype by going to Krono quiz.com.

And I know a lot of you have already done that. We do a second assessment. Now, this assessment is new. It's about body type. So if you think back way back to high school times when you were in biology class, they probably told you about these three separate body types and no more. 

[00:11:42] ck: And you interrupt it.

Can I just add a little bit something about the chronotype real quick? Yeah. So last, last time I heard about the chromosome. Right. And I was like, yeah, yeah, I appreciated it. But this time you added even more context and rounded. So here's the thing. Um, let me just quote some of the texts that you have.

It's like a lions don't avoid work, but they struggle with decision-making. I was like, oh, that's me. Right. And then another personal takeaway for me is, oh, lions, like to, uh, have a busy executive. They wake up early, but they sit for 10 hours per day, which drains energy and increase your risk of premature death.

I was like, oh my gosh.

And I love the, um, the characteristics of this. Cause it's not just, Hey, here's a chronotype. Here's how your biological sleep. But here you also talked about sort of the personality manifestation is as well. One thing in particular is the, uh, here. 

Let me see if I can quote you. Um, morning oriented types rank lower emotional intelligence in skills like perception, understanding assimilation and managing when lions feel isolated and disconnected, part of that exhausting dynamic may relate to their naturally impair human relations efficiency. I'm like, holy shit. So, well, I really appreciate that. The subtext, the nuance of these archetypes. 

[00:13:16] Michael Breus: Yeah. Yeah, no, thank you. And you know, we can, we can spend a minute or two on those as well. I mean, when we look at these archetypes, um, what we've done is we've had over a million and a half people take the quiz.

So we know a lot about these people. And so if you do take the quiz, you'll get a piece of information that will identify your chronotypes. So CK, you're a lion me. I'm a Wolf. I'm a night owl. You're an early bird. Okay. And you get to learn all about a lot of those personality characteristics that we know have a tendency to come with this chronotype.

So I'm really glad that you tapped in and started to identify with that because the more that people identify, the more likely they are to follow the consistency pattern, which you have a little bit of an issue with. So we're going to work on that for you. Um, but what you'll see is that the more you identify, the more, you know, that other lions have those same problems, you're not the first line to turn to me and say, Hey, I didn't follow the consistency.

Cause I was so excited when I woke up in the morning to do this or do that or the other. So don't worry, dude. We've got you covered. Um, there's definitely a way for lions to be able to have emotional intelligence and move. So once interrupted, go ahead. It's all good. Oh, absolutely. So once you identify your chronotype, then we go to body types.

So like I was saying before you think back to high school, there were this thing called an endomorph, a mesomorph and an ecto more so to jog everybody's memory, an ectomorph is somebody that's kinda long and lean a mesomorph is somebody that's a little bit more V-shaped or muscular shape. And an endomorph is somebody that has a little bit more weight to them.

A little bit on the thicker side, kind of carries their weight in their hip area or across their belly. Now, what we discovered when we really started to look at that was that's really metabolism. I mean, let's think about it for a second long and lean fast metabolism. It mesomorph medium, uh, you know, build medium metabolism.

Endomorph got a little bit more weight on them, slow metabolism that turns out to be incredibly important. So in one of our big areas, which is intermittent fasting, to be clear, I don't tell you what to eat. I tell you when to eat and how long to eat for, we actually get those pieces of information from your chronotype and from your body type.

You know, I've been reading a lot of intermittent fasting journals lately. And a lot of times they say, oh, you can choose a 12 hour fast, uh, a 14 hour fast or a 16 hour fast, whatever you want. I don't think that's true. I think that you do it based on your body. E type. Okay. And so if you were along and lean ectomorph, then you need a larger feeding window.

So you will fast for 12 hours and eat for 12 hours. If you're a mesomorph, I happen to be a mezzo more than what you do, right? You see where I'm going with it, right. Then you fast for 14 hours feed for 10. If you're an endomorph a little bit on the bigger side, then you can fast for 16 hours and eat for eight.

So what we do is we personalize that the amount of time that you're fasting based on your metabolism, which is given to us by understanding your body type that's step one, step two is then we'd layer the chronotypes in there on top of it. So for example, your Elian, you're going to want to feed early in the morning and fast, late in the app.

I'm a Wolf dude. If I eat breakfast, I'll throw up. Like I just, I get nauseous. Like it's not good. And I'm a Wolf. Right. Which makes sense. So I fast in the mornings until about one o'clock and then I feed from then until late in the evening. So not only do you learn how long you should intermittent fast, but when based on these two pieces of information that you get at the beginning of the book, so it's pretty cool to learn when to intermittent fast.

Of course, I teach you a lot about sleep, surprise, surprise. I am the sleep doctor, um, that has a lot to do with primarily your chronotype. And then we get into movement. We're going to talk a little bit more about movement in a second, but movement turns out to be very interesting because you do that based on body type and on chronotype.

[00:17:19] ck: Hmm. Do you mind if we're going to just do a double-click on the teaching side of things? Cause you've been, you know, you're all four books. You, this is. Dharmic path, right? This is, this is, this is your jam. You got about sleep and now energy, right? So I'm curious to know when it comes to sleep and nutrition and even exercise is incredibly nuanced.

It's really personalized. And yet is it more effective from the teaching point of view to make it so polarized like black and white, rather than this nuance for teaching purposes. 

[00:17:55] Michael Breus: So for teaching purposes, sometimes I have a tendency to make it more black and white, because it's just easier, but to be fair.

And I think this is a great point that you bring up, there's a little fuzziness on the edges of each category, if you will. Right? So having a little bit of gray areas is important for people. I always want people to realize, Hey, if you do an assessment of some. You could fall within a range of that assessment.

We've got lions who are ultimate lines who wake up at four o'clock in the morning. We've got some lines that wake up at six o'clock in the morning. We've got late night wolves like me who go to bed at midnight. We've got some that don't go to bed until 2:00 AM. So there's definitely some nuance there.

Take the eye blind as a starting point and then see how it fits for you to make it even more personalized. 

[00:18:41] ck: Yeah, I appreciate that. So another thing I really appreciate is the subtext, the tone of the book, because the way you articulated is, Hey, this may be your DNA. You know, you may have a certain chronotype, you may have certain type of, uh, metabolism.

There's nothing wrong. It's okay. Right. Just, just fit into just, you know, work with it so that you can have the desire lifestyle that you want. So that's one, the second thing you also say in very explicit terms is that energizing is a, is a process. Rather than some destination that you hit, like, Hey, I'm, I'm now checked perfect energized now.

Right. Everyone hold your move. And it's as a process and it's okay to kind of come in and out of it, you adapt. And in the nuance of it, I really appreciate the subtext of your teaching. 

[00:19:32] Michael Breus: Thank you. You know, it's, um, it's definitely a process. Um, and it's definitely something that you can learn. Some people go hog wild and follow every single recommendation in the book.

Some people again, adapt to themselves and allow for the process to occur. So, you know, it's important for me to educate in my authentic way. And now, you know, me personally, because we're in a men's group together and we do breathing together and all that kind of cool stuff. So you have an idea of who I am, but sometimes readers don't know who I am and I feel like I really want who I was to come through on this, on this book. And I think that's what you're remarking is. You know, we have a great relationship with each other, but having a relationship with my reader is often something that's difficult to do. So thanks for noticing how hard we worked to really have the reader connect and understand some of that stuff.

And it's not about being perfect. It's about having an energy. 

[00:20:27] ck: Well, I mean, honestly, I think if anyone will have any kind of discernment, they can just feel your sense of authenticity and sincerity and also expertise. Right? So honestly, I think it's very obvious. That's why, and here's, here's, here's my assumption, right?

This is from an outsider point of view. Sure. That's the reason why you've gone to these shows, right? Dr. Oz, Oprah, you know, Anderson Cooper for a hundred plus times. Like they don't just invite any one. I don't like I haven't been on it myself. Right. So, so you know, it, it shows you your expertise, your sincerity, your care for the people that you're really helping.

[00:21:07] Michael Breus: Yeah. You know, and, and to be honest with you, you know, that kind of dovetails into the book, because one of the things we talk about in the book is being kind and caring for people and how that can give us energy. And let's be honest, dude. I love doing this stuff. I love talking about, I love educating. I love being on podcasts like this.

Like you can tell, like my energy level is pretty high and I haven't had any caffeine today. You know, it's, it's, it's just enjoyment for me to get that word out and to get people thinking about ways to have energy, but yeah. Kindness and personal, um, attributes are, are huge. 

[00:21:43] ck: Do you mind if we just go back to the book I promise, but if we double click on what you just said now, how, what, so, you know, four books, hundreds of times, TV shows, body of work, right?

Huge body of work and expertise. How did you discover that helping people specifically around their sleeping energy is your life mission is something that you're willing to dedicate decades 22 years. Right. You know, was it accidental? Was it more of a personal origin story behind it?

[00:22:14] Michael Breus: It's a great question.

Um, for me it was, there was, I didn't have a sleep disorder. A lot of people were like, oh, did somebody in your family have something? And you wanted to learn about it. Did somebody pass away from something, you know, that oftentimes motivates people. Honestly, no, it was very serendipitous. Honestly. I was supposed to be in a sports psychology program.

I couldn't get in the program. Yeah. I was going to be a sports psychologist dude. Like I was going to work with athletes and have them throw hard and run fast and all this cool stuff. The program I wanted to get into was full. Um, and I couldn't get in, but they had. Track that you could apply to. And I figured, ah, I'll do the sleep thing and I'll transfer into the sports psychology thing.

Because just because you tell me I'm not going to be in your program, doesn't mean I'm not going to be in your program. You can go around it.

yeah, I got it. I I'm I'm that guy. Right? So here's what happened. I got to this, I got to the internship and I said, Hey, I want to transfer. And they said, oh, Michael, you promised us that you were going to do the sleep thing. You can transfer after you do the sleep. I was like, okay, how tough could this be? I know how to sleep.

Right? Like that's literally my idea going into this whole thing. This is a full on year, long internship, six months in a sleep laboratory dude, by the third day, I absolutely fell in love with clinical sleep medicine. Honestly, I'm addicted to helping people because I help people like this. It's unbelievable how quickly you can help somebody with a sleep issue.

I mean, look, I have a PhD in clinical psychology and when you're a clinical psychologist and you work with somebody with, let's say depression or anxiety or a major mental health issue, it can take weeks, months, even years to see any form of treatment gains. I see it overnight. It's like it honestly, it gives me energy.

I mean, if you think about it, like, I love that the idea of helping people and being able to have a little bit of knowledge and share it and change somebody's life. It's really one of the most attractive things I've ever had happened to me. And it happened very early in my career, literally within the first three days of me being in that.

And I just have always found a fascination with it. I will also admit it's easy to talk at cocktail parties when you tell people that you're asleep doctor, because the questions just start coming and, um, and I have a good time answering it. 

[00:24:36] ck: Mm. I bet if you, so one thing that I really love is this time you actually had a table of when's the best time to have sex.

And when is it the best time to exercise? Because I'm sure those are, shall we say, uh, lead magnets, right? People just love that, even just that and that alone, that would have you people in line up. It's pretty motivating. I'm sure. I'm sure. Okay. Let's go back through the book. I don't want to detrack us.

We can talk about anything you want. Okay. Um, okay. So now you have to prototype. Now you have to move in type. Anything else you wanted to say before we dive in deeper? 

[00:25:15] Michael Breus: Yeah. Well, I think one of the things that we do is we use this in a unique way for.

Throughout the day. So one of the things we know is you sit on your ass all day long, you lose energy, you think, well, if I'm not really expending energy, I've still got it stored up. You really don't. Um, I say, sitting is the new smoking, right? Like you need to be, if you can have a standing desk and if you can't afford one, put your computer on a box.

That's what I did. Uh, when I first started out, nothing wrong with that move around throughout the day. Our biggest thing that we have that actually people do are these five by fives. So what this is is we have five different movement categories and you do them at five different times a day for five minutes.

So when I'm asking people in the beginning to track their energy score, we do it at very specific times. Then we kind of trick people and we say, you've been tracking your energy score. And we love that at the same times that you're looking down to write that down. Now you have a new assignment for five minutes.

We want you to know. We have very particular movements that we want people to do in order to help them up throughout their day. So the first set of movements is usually a stretch kind of makes sense. You're getting up out of sleep. You know, you've been, you haven't been moving in anywhere from six to eight hours.

Your body definitely needs to do one of these. Do one of these kind of relax yourself a bit, open up your system a bit. The second one is called a shake. So you ever see an animal when they wake up, what do they do? Remember? You know, they shake their whole body around. Exactly. Right. And what does that do?

It kind of brings them out of it and wakes them up. Well, mid morning, you've probably been sitting for a while, right? It's time to get up and give yourself a little shake after lunch. It definitely is a period of time that things seem to slow down. Now naturally we know that during that period of time, most people can get sleepy.

During this particular time we do something called a bounce. So you see the balance before the balance before the bounce. 

[00:27:16] ck: Sorry. I keep interrupting your flow. It's all good. All right. So, so in terms of the shake, do you recommend any kind of specific, like rebounder as an example to help, you know, go that you even, even more or anything like that?

[00:27:31] Michael Breus: Okay. So honestly you don't have to buy any equipment. Um, you just have to shake. So when we at first, so for the shake and we have five different shakes and they're actually different ones that you can do based on how severe you want to do it, we've got the all over shake. We've got the, just the arms we've got the, just the legs.

We've got the, just the head. So you don't have to buy any particular equipment, but if you did have a rebounder, that would be kind of cool. Um, also for the. Some people like to use those little mini trampolines, um, to be able to do the bouncing a little bit more. Um, I would recommend, again, you don't have to buy any equipment just by the book.

Um, and, uh, you know, you can jump up and down bouncing. Um, I like jumping jacks, myself, and one of the things I've been enjoying a lot lately, this is going to sound really ridiculous. Skipping, like skipping down a path. It's falling more fun. Frolicking skipping. Exactly. I know these things sound a little silly.

Okay. Like I totally get it. But number one, they're really a lot of fun. I have to admit that a number two, they really work. If you, for five minutes, if you skip down your driveway, get your mail and skip back. You're going to have a bunch of energy that you certainly didn't have. Especially during that one to three time period, um, that can be very difficult for people because they do have a tendency to get sleepy during that period of time.

So getting up, getting some sunshine can definitely be helpful. Um, that's also a time period where you can take a nap. Um, for some people a quick 25 minute nap can be very helpful. I think CK on our last podcast, I mentioned, um, a technique that I use called the Napa latte. I think that I talk about that, uh, not the caffeine, that one.

As one of your signature moves. Yes. So, okay. To tell the group about please. Of course, of course. So this is a fun little idea that we do that hacks napping. So we know that when you nap, you don't want to nap too long. If you nap longer than about 30 minutes, you get this sort of groggy. What we call sleep inertia feeling.

That means you've gone into a very deep stage of sleep and it's hard to get out of it. So keep your naps short, but here's a little boost. If you want, if you drink a cup of black drip coffee, no sugar, no cream throw a couple of ice cubes in just to make it cool. Right before the nap. When you wake up, the caffeine kicks in and you are good to go, here's something even cooler to add on to that idea.

I just started working with a company called Nap Jitsu. Believe it or not, that Jitsu. Right. It's really cool. And here's what you do is they give you. Two pills to take and then take a nap. The first one that you take has got some mild herbal sedatives, like passionflower and valerian root and GABA, only small amounts that will last for only 30 minutes.

There's a second pill that actually has caffeine, about 110 milligrams. So you don't have to worry about getting a cup of. And nootropics. So it's got about 650 milligrams of several different nootropics that help with, um, focus attention and things like that. So not only would you wake up with more alertness, but also alert and focused.

So if folks out there want to get it, give it a shot. I recommend nap Jitsu. I've been using it like every day. It's awesome. I love it. Thanks for the, thanks for the tip. I appreciate that. Absolutely. So after you do bounds now, you're in the early evening and we're talking about build, what do I mean by built a large muscle exercise, pushups, sit ups, squats, something that really moves a muscle.

This isn't your exercise for the day. I just want to be very clear, but it's a way to keep the body in motion at some point in time. Again, only five minutes of something like that. The final movement of the day. 

[00:31:22] ck: So quick question there. Good question there. Um, so last time we talk about Tabata right. tabata takes only four minutes.

Yup. So do you recommend, uh, since we do this five times, right? This five by five framework that you have, would it be useful to do tabata let's say twice or three times or whatever the thing is,

[00:31:43] Michael Breus: I think in the build one in particular, that would be a perfect place to do the tabata. Um, I wouldn't want to put that much pressure on somebody with the shake or the fat or the bounce, but for the build.

Absolutely. That's you know what I hadn't thought about that. That's a great idea. I'm going to start telling people to do a Tabata during the bill. Thanks CK. Then I'm going to add that in my dude. You're always contributing what he's talking about. It's awesome. Um, yeah, you can definitely do this about him.

So balance is the last piece of the day. Um, and I think you'll appreciate this one as well, because. When we have people do things like a tree pose, you know, before bed and they're, they're there and they're quiet and they're, and they're concentrating. They can't think of anything else. And so all of those ruminative thoughts, all of that, Dr.

Breus, I can't turn off. My brain really starts to slow down when we asked them to do this balance for five minutes. And here's the funniest part is balanced seems to be something that attracts your bed partner. So if you're doing your little balance thing, oftentimes your bed, partner's like, what are you doing?

Like, come on over here and check it out. I'm doing, I'm doing the balance work from Dr. Breus. And then all of a sudden you're both there balancing, having, spending some time together and to be clear, this is a different kind of energy that it gives you. This gives you a calm energy. This gives you a more centering energy, which is exactly what you would want to have before bed.

So I would say that the five and five is one of the most unique aspects to the book. And then along with understanding your chronotype and your body type, it just sort of gives you the tactics. 

[00:33:21] ck: I want to underline that point just a little bit, because I think one of the challenge that I have last time, you know, consistency, like I agree on principle, but you know, I didn't have want to put in the effort to actually put in a schedule and this time I've see the schedule.

So this is zero excuse. Right? So it makes it super easy. And you made it so particular to my specific chronotype, right? That's one. And the second thing, I also want to under line. I appreciate the care because you didn't just focus on this self care. You also talked about, Hey, how do you, uh, enroll someone else to join you as well?

How do you do this on top of your obligations to, you know, be an entrepreneur or being a spouse, being a parent. And that I think is very, uh, how do I say this? So a lot of people will say, yeah, you know, biohackers is great for single people because you don't have any other deviations. Right. That's what people sort of dismiss, but you make it so relatable.

That's Hey, it's not just for single biohackers entrepreneur, whatever the thing is with people with real obligations, spouse, parents, you know, entrepreneurial, all these things. 

[00:34:38] Michael Breus: Oh, thank you. You know, it was really, the goal was to be as integrative, as possible into people's lifestyles and, you know, thinking about it.

There are a lot of people who are in that biohacker, you know, uh, self optimization space and a lot of people do think of them as, oh, that's that single guy or that single gal who's doing that. Um, as opposed to somebody who's got responsibilities, like kids and parenthood, not that single people don't have responsibilities, they have lots of responsibilities, but you know what I'm saying?

Additional responsibilities like that specifically time commitment, responsibilities, the goal here was not to ask you to take anything. Of your day, the goal was to actually put something in that can be helpful and flow within your day perfectly. And so that's why we have those five different times do the movements.

Sometimes I'll say, oh, it'll be time to do a movement. And I'll walk outside with my dog and do the movement outside just to integrate my dog into the process. Like you said, sometimes my wife will join us when we're, when I'm doing the tree pose before bed, it's, it's fun and it gets people interested and it's not so, um, insulated, you're not by yourself, you're in a community and that's important.

[00:35:50] ck: Yeah. That's actually another thing too. So by the way, I'm speaking to you, the audience members, if you are a knowledge seeker, knowledge creator, knowledge influencer, all of these different components. To make it as easy for your audience to take action, right. To make it fun, right? Because you underlined the fun part as well.

At the end of the day, what Dr. Breus is pointing to is he wants people to take these tactics, these frameworks to make a change in their life because you know, it makes him come alive. It makes me come alive to talk about this item. And let's hope that you don't just want to collect intellectual nuggets.

You actually want to go on and make change in your own life. So these are w we're trying to make it as easy as possible so you can improve your life. Right? 

[00:36:38] Michael Breus: Absolutely. No question about it. And, and that is the goal, right? Is integration, right? Integrating these types of principles into our lives. Because I mean, like I said before, you know, the reason I wrote the book is we sleep.

Right. We sleep to wake up and have energy to spend time with people that we care about and to integrate all of that into our lives. I think that's where we end up with success. Um, I think that's where we end up with things like positivity and happiness and joy. Right is like, it's very joyful for me when my wife wants to do the stretching with me, it's like, that's really cool.

I'm glad I have, I'll have some, I have a partner in crime to do this type of thing and it makes me feel good and it gives me energy to do so. You know, there's one thing that's really important that we, we didn't talk about, but I want to talk about which is community and having a community and how that affects your energy, right.

Is, you know, this is not meant to be done all on your own. This is meant for you to incorporate some folks in your life or do this at the gym, or talk to people about these ideas because the more community that you have, there's lots of data to show. Number one. You'll definitely have more energy during the day, but number two, Far more happiness for far more positivity, for more gratitude, all things that by the way are really good for things like your immune system, your cardiovascular system, your sleep, like all of these things feed back into your anatomy in a hyper positive way, which allows your anatomy to give you more energy.

So it's really this awesome cycle of things that kind of wanders through. Um, but community is so, so important to me. Um, and, uh, and you and I are a member of a men's group community, and that's one of the ways we met. Um, and that's it. That's a perfect example of how to create these communities to uplift everybody in.

[00:38:32] ck: Um, well you didn't mention, cause you're speaking to an audience of high performers, right? So cognitive ability, you will live longer, your dues, your cost of healthcare. So all of these things, for those of you that just got. I I'm sure it's not just that, but if you want to of think about high performance, even for that reason, you want to do these things too.

So actually I'm quite curious, cause I know that you had a program or you have a program rather current tense with my valley. Right. Whereas they try to put people in cohort based courses and so forth. Have you thought about doing cohort based courses? Because as you said, there we are not everyone is into what we're into, right?

Optimization of lifestyle, all these things. And. You know, so cohort-based courses, I think there's an, that's the natural evolution of this. What do think? 

[00:39:28] Michael Breus: I love that idea. When I did the course with mind valley, it was probably fought almost five years ago in the power of when my third book had just come out.

So we really did one that identified chronotypes. And the thing that I really liked about the mine valley course in particular was it was kind of like a build your own adventure. So I don't know if you're too young to remember this, but there used to be these books that you could get as an adolescent.

And at the end of the page, it would say, go to page 12. If you want to find the treasure chest, go to page 47. If you want to swim with the dolphins and you can create your own adventure as you will. That's kind of what we did with mind valley is we allowed people to go there on a cohort. Everybody starts together and finishes together, but there's some different pathways that people can go to get exactly what they need.

I really liked that idea and all. Cohort breeds community, right. Just what we were talking about. So having that group of people that's doing this with you is absolutely essential. Um, and a lot of them. Um, if I did another mind valley course, which I might, I would definitely do one on energized because I think people would really find a lot of interest in learning more about how 

[00:40:35] ck: I, I, I can't make any promises, but I have a sneaky suspicion that people want to be part of this, you know, having, you know, uh, accountability partner or even just inspirational partner, just to see like, Hey, see, is doing this.

Dr. Bruce is doing this. I mean, our, our breathing a breath work session is exactly that, right? Like we're energized and motivated because other people are there. They want to see them if you're inspired by them. So, um, With, uh, give you a gentle, a judge will nudge a little bit, a little bit more forceful than gentle something like that.

Something like that. It's two to actually do this, because I think there's a lot of people I want to do this and I love to help if there's anything that I get, I could be supportive of that. Oh, of course, dude. Yeah. So, um, okay. So let's see. There's a lot of things that we could talk about, I think. Uh Hmm.

Well, is there anything that you wanted to say about the cognitive side of things regarding I did having this energy now that you have this reservoir of energy, how does it actually help you? Right. Cause okay. I'm I'm, you know, I don't have a better question. Sure. You to me, sir, are a knowledge influencer and your consistency and throughput.

This is your fourth. Yes, it's it's impressive. So I'm curious to know how does having more energy helped you be consistent with being this knowledge influencer? 

[00:42:14] Michael Breus: So that's a great, that's a great question. Nobody's ever asked me that before. So I have, uh, a lot of energy in myself. Um, I didn't always have a lot of energy in myself.

Um, a lot of times I did things that actually zapped my energy that I thought were giving me energy, like running. Like I would run three, five Ks a week trying to break my time every time. And I was over energizing, if you will over doing it. Um, and I had to learn. Meter or temper my energetic pursuits.

Right. And that was one of the things that people have to understand is when you get a lot of energy, what do you do with it? How do you expend it? What is it? What makes sense for you to do? Because honestly, when you start doing the steps that I tell you to do in the book, like you could work all night, if that's what you wanted to do, but that's not what I'm recommending that you do because working all night, even though you have energy drains your energy.

So the book is really a lot more about balance. Now that I think about it, right? It's about how to get balanced energy. So when you can have those cognitive times where you really need to crunch some numbers or make some big decisions or things like that, you have consistent energy to draw from to be able to make those cognitive references.

Um, other ways that you can use your energy is physically. If you're a physical person, you like to go hiking, you like to go biking. You like to run. You like to work out. Giving yourself that level of consistent energy allows for you to not have to chug a monster drink before working out in the hopes that you're going to be able to bench press what you're trying to do.

Right? So there's lots of places I think that people can use this level of consistent energy. Um, and the good news is, is it doesn't run out because you're doing things all along. It's almost like keeping your body battery at like 95%, right. You kind of plug in to your energetic source, uh, which could be emotions could be cognitions, could be movement, could be food.

And that kind of lays the groundwork for that. You know, one thing that you reminded me of that we haven't had a chance to talk about is emotional energy at a deeper level. Uh, you know, I don't know about guck, but I've got certain people, places or things in my life that I call energy vampires. Right?

These are the things that suck the life out of you or me. Um, as the case may be, we all kind of have those people in our lives. We all know, at least one of those people that is just like, man, every time I talked to this person, I just feel energetically low. Or I feel like they're, they're a taker. You know, they're not a giver they're taking from me and taking from me all the time.

It's really important. Number one, those people. You shouldn't excommunicate them from your life. You know, a lot of people might say, oh, they're negative. Get them out. There's probably a good reason why that person is in your life. If there's not, then yeah. Get them get rid of them. But if it's like your bed, your bed partner, it's not like you can just kind of kick them to the curb type of thing, working with them, right.

To understand more about how, where they are energetically and to keep your distance at times, because you don't need your energy suck dry either. Right. I get it. There's some people in this world that are negative people and you might be married to one, but that's okay. As long as you are okay with their energy and they are okay with your energy.

Right. So allowing yourself that space and distance can be an important thing to do and identifying those, um, those energy vampires can be enlightening and upsetting all at the same time, but probably a worthwhile pursuit. For sure. 

[00:45:57] ck: Absolutely. I appreciate that. Uh, so let's see, as someone who is a lifelong seeker and then also a knowledge influencer ramp, I'm very impressed with, as I said about your throughput, and I'm curious to know how do you balance between learning and teaching?

Because to me, I have ADHD and you know, it's easy for me to just keep learning and not ship, but yet you are so consistent with shipping right. And learning at the same time. Can you tell me, how do you think about balancing the learning and the teaching? 

[00:46:30] Michael Breus: So that's a really interesting point. And I think that there's a difference between people who want to learn and people who want to learn and then teach what they've learned.

Right. I think there's some people who just like to collect knowledge, collect knowledge, collect knowledge, maybe act on it in smaller, appropriate ways within their universe. I'm a little bit different. I'm kind of a ham. I like to be onstage. Um, and I, I am, and I, and I enjoy the attention. Um, I was an only child, so I'm one of those people who likes to get attention because we didn't get a lot when I was younger.

Um, I like to be the expert. Um, I'll admit that to you. Um, I've spent 22 years becoming the expert. I think I deserve it. And I like being it. I like being the guy who makes the decisions and who's got the knowledge to give to people, um, not from a powerful standpoint, but from a positive standpoint. Um, you know, it's really amazing when I talk with people about their sleep or about their energy and I, and I express a thought or an idea or a piece of science and they stop dead in their tracks and they just.

Wait, say that again, Michael. And I tell them something and they're like, oh my gosh, I just realized something about myself. I'm good, bro. Like, that's all I need to keep me motivated and energetic and kind of working through my day. Um, I've always been a very energetic person, but I feel like helping people getting outside of my own self and my own condition and helping people is probably the thing that has been some of the most energetic work I've ever done.

I've definitely had some times of depression in my life. I've definitely had some times that have been difficult. Um, I had a two to three year period where I had something going on that was incredibly difficult to maintain incredibly difficult to strive, to stay positive with. Um, so I can't say that I'm happy all the time, but what I can tell you is consistently.

Breeds positivity. Um, and sometimes when it's tough to be consistent, when it's hard to stay motivated, I lean on my discipline and that starts to put me through. And then once I get on the other side of that depression or anxiety or things like that, I feel like I did it right. And I accomplished that goal and I feel like I can do it again.

And so every single time I come up against these, these issues, I've started to say something a little bit different in my head. I used to say, oh, I have to go do a podcast or I have to go be on TV. Right. Or I have to write another book right now. I've changed that. I say, I get to, I get to be on TV. I get to write another book.

I get to influence people. It's a real. When you think about it, to be able to have the opportunity to influence so many people in so many ways. So I think that also motivates me, um, to have this level of energy and to just be interested enough to educate people, because it is a little bit on the thankless side at times, you know, I might be on television and somebody will write in and say, oh, your tie was crooked and you had spinach on your teeth missing my whole point.

Right. You know, we get those people. We, we, we, we say it's okay. It's okay. Yes. Michael had spinach on his teeth, but did you hear the thing about chronotypes, you know, that kind of stuff. So it's, it's hard, but, um, but we do a good job with it. 

[00:50:01] ck: Yeah. I appreciate that. Thanks for being very open about how human you are, because at the end of the day, you know, we are experts, but we're not perfect where I work human beings.

We're learning we're on this journey to like everyone else. Right. And, uh, I really, really appreciate just you share a lot about yourself. In your book, you've been share like, Hey, here's what I like. Here's what makes me a emotionally energized. I, you know, I like winning. I like making money like that. It's very personal.

I love it. Like I was like, that is, that is awesome. Michael, I go for it. Like, I wish that I I'm even more open as I am now. So, you know, seeing you as a, as a, as a, as a role model, as an example of that, right. So I wanted to drill in on this. What I was kind of hoping for specifically is in the day to day, right?

You can, you can go on and learn more. You can read things and you read research and keep learning and you can also ship like, Hey, I, you know, I don't know if you have, like every year, I'm going to write a book every two years, I'm going to write a book 

[00:51:06] Michael Breus: every five years or write a book. Okay. It's on a schedule every five.

So, so there's a very specific reason and I'm happy to share it with you and your. So here's the thing it's very easy to get on television. When you write a book, people don't give you a hard time about it. They want to hear your information, especially if you've got a scientific background like me and you discover something new or you create something new.

And so what we've learned is that every five years, if I write a book, it continues my media cycle very easily, which allows me to move forward with my brand. So for folks out there who are entrepreneurs, who are interested in becoming an expert and understanding that level of expertise and what it can do for you, an authoritative expertise in whatever your field is, is gold when it comes to media, right?

So if you want to get your word out, which is obviously something that I like to do a lot, um, having a good cadence of when you write these books becomes very important. The second thing I do is I have blogs. I have a new blog that we write every single. Um, it also, it depends upon the topics. What we do is we actually go to Google and we see what the trends are for sleep for the week.

And then I find data, um, to be able to put something together because if people are asking it on Google, they're probably wondering about it on my site as well. Um, and so we try to put information out there to help people, um, in that way. So that can be fun and motivating. And then also I like to do social media, um, to be honest with you.

Oh, your new thing on Tik TOK.

It's pretty fun. Um, we had a million and a half people, uh, uh, watch the video on what to do if you wake up in the middle of the night. Like, for me, that's so powerful. Every time I put content out, the hope is that somebody somewhere gets something from it. But getting that feedback like a million and a half people watch my video, like really on that.

Okay. Let's if that's what you want or we're going to give you some more of a type of thing. And so the cadence is something that goes very regular so that people know where to come to get information. So again, if you're an entrepreneur and you're becoming an expert in your field, number one, write a book, um, it's, it's a 100% credibility builder.

Um, number two. Nobody has a hard time plugging a book on television in the media, on podcasts, on anything. So being able to get your word out, it's very different than, for example, if you have a product that you developed products, people are like, oh, that belongs in a retail store books that belongs in a discussion.

So allowing yourself to have that level of expertise and then re fortifying it with a book every, anywhere from three to five years will work out. I would argue really well. We're 20 years into this brand. Um, Good. This is my fourth book. Um, and, um, it's really exciting, you know, um, I have, uh, multiple millions of people who review my work and get something from it.

And I really feel like I'm contributing. And you know, you're one of the only people CK that talks about legacy, right? So if you want to know about legacy, write a book, okay. You want to talk about having a legacy and leaving the universe with something that it didn't have before, or maybe it's packaged in a different way, or maybe you've been able to give access to people in some unique way.

That's that second mountain that you're talking about, right? That's the, that's the climb of legacy and, and that's important to me. Um, that's something that I feel deep in my soul is important. Not just because I want to leave a legacy for my kids or eventually grandchildren or things like that. I want to leave a legacy for.

Hmm. I want to leave a legacy where people can figure out that it's okay to get a good night's sleep. And there's a lot of different ways to go about doing it and have energy the next day. I think that's what I want to do. And so for folks out there who are trying to get to that legacy point in their career, putting out good, well referenced content, not just your opinion, although opinions can be helpful at times, but real science, real facts, really working off of real data.

I think that's where you can over the course of time, build that body of work and have legacy and be able to help millions of people. Like that's a pretty cool thing to get to do. I feel super honored too, that people like my topic enough and enjoy my voice enough to listen to what I have to say. 

[00:55:43] ck: I really appreciate sharing that story so quick recap, you know, my style, right?

So the seed of. The, the seat of this is you found out that sleep is your jam. Like sleep really helps people. And then you started really liking it. And now you are essentially making that into your life legacy as a way to accumulate a body of work, whether it's social media videos or books in every five years, and really, and then also your blogs.

So like seven plus hundreds of different blogs. And then, right. So, so these are your disciplines, right? Whether it be weekly disciplines or, you know, every five year cycle, and then that will accumulate a body of work. And it also your Tik TOK videos as well, you expend experimenting with new things and, uh, and that's how, that's how you keep going.

I love that. So little backstory, uh, why I even started noble warrior. If you don't mind, please I've struggle with so backstory is, I grew up in Taiwan, uh, Asia. Tiger parents and the Confucius education system. And it's all about tradition. It's all about here's the right ritual, the right rights to do, right.

All these things. And therefore, um, I was giving very specific paradigms of success and goals to follow. I was very good at it, but that didn't leave me any room to nurture my own voice, my own desire. Sure. Right. So my, so as, as a result of that, as struggle with insecurities and steams and all these things, so the journey of noble warrior ultimately is the journey of finding my own purpose, realizing my own voice through the Toastmasters and the podcast is a huge aspect of it.

So then I can, I can actually nurture that. And now co-creating, uh, content to empower the younger CK. Yeah. Who, who who's, who's finding his voice, who's finding his purpose was finding, clarifying his vision or her vision and in that matter. And then, and so then they can go out and take a stand, like, Hey, I was here, this is my book, my course, this is my legacy.

I'll leave behind for future generations to come. 

[00:58:05] Michael Breus: I love it. It sounds like we're both on the same path. We're just doing it a little bit differently. So thank you. I appreciate that. And I appreciate the, the mission of the Nobel warrior because that is noble, right? It is cool to figure that out about yourself and it is a lifelong journey.

I like the way you put that, it's it. Isn't the destination for sure. Because I think the destination is the end of the journey. I think, I think it's all along the way and developing our minds and our bodies and our soul. In a way, shape and form that is acceptable and helpful. So, thanks. I appreciate that.

[00:58:43] ck: So regarding the sort of the books you want to write, is it, Hey, I'm going to tackle this subject. So five years from now, I'm going to write, you know, just top down approach, right? Or is it bottom up? I'm going to do all these videos around sleep and then see what bubbles up. And then maybe there's a thematic thing that emerge from the thing.

Right? How did you go about picking the book that you wanted to put your stamp? 

[00:59:11] Michael Breus: So it originally started with my first book, which was kind of a, how to go to sleep book. Um, really for people with insomnia. My second book was all about how does metabolism and, uh, sleep deprivation affect one another, the sleep doctor's diet.

The third one was about an aspect of sleep called chronotypes, like we've discussed, you know, early bird night owl. This one is really taking that including body types and moving it forward a notch, uh, to give energy. So what's my next one. I kind of already know a little bit, I want to talk about seniors and their sleep.

I'm 53 years old. I'm walking right into being one, you know? Um, I, I need, uh, I need. The knowledge myself, if you really think about it, I've pretty much written books about things that I wanted to learn about. Um, and then really dove deep on that. I mean, my career was based in insomnia. So writing the first book wasn't that difficult, but it was fun to really get some of the more holistic techniques involve more of the alternative medicine techniques to learn about those, to bring those forward to people true or not.

Um, the second book, um, was about a weight loss journey, um, which I was kind of going on myself. The third one had to do with my patients who I couldn't cure one of my patients. Um, and it turns out that she was a very late night Wolf and I thought she was an insomniac. And so we figured that out, which was kind of cool.

Um, and then this book is all about motivation, positivity, and energy, which is the thing that I'm trying to find the most of. Um, as a matter of fact, in this book, I detail a cardiac event that I had, um, And, um, it really motivated me to understand more about how to have balanced energy. So to be honest with you, dude, I kind of write books about me and the steps that I'm going through in my life.

It's amazing. I love it. And it's interesting. And I think there's a lot of people like me out there, um, who are going through these same struggles who are trying to learn these same things, um, and are having some difficulty with it. And so I guess I'm just kind of throwing out my, my piece, um, to see how it works for people.

I mean, my piece is usually very scientifically validated and lots of references and things like that, but I think people appreciate that. So the next one's probably going to be about seniors. Um, and as we get older, how does our sleep change and how do we maintain the highest quality of sleep? Because now that I'm older and I've got all this wisdom stuck in my head, you know, the difference between intelligence and wisdom is just time.

Right? And so. I think there's more than that, but okay. Trust me. It's time. And so having had enough time with enough intellectual horsepower, I feel that I'm starting, it's just barely getting a little bit of wisdom going on here. At least that's what I like to tell my son. Um, and so I think the next book will have a lot to do with what happens in that last third of our lives.

And how do we maintain our cognition? How do we maintain our energy? How do we maintain our sleep, our bodies? I think that's all going to become important to me then. So my guess is that's probably what I'll do, but I'll also be including all the cool new trends and things like that that happened as well.

[01:02:21] ck: Yeah. So there are two schools of thought in terms of creating new content and courses and things like that. One school of thought is. Let me T we teach what we need most a la , what you were talking about. Right. And learning this, let me just share to, you know, my others, like me, another school of thought is let me teach what I wish I had known when I was younger.

Let me teach my younger self, uh, different schools of thought. Hey Michael. So appreciate you being here again. I can jam with you for hours so much that I want to, I want to talk about sleep, you know, knowledge, knowledge, influencer.

Um, Hey guys, go get the book energized. Let me ask you to go to a website right now. Let's check, energizemyself.com. Go get the book guys. Thanks to Michael for being here. Really appreciate you. Thanks CK, or appreciate you. And I appreciate our friendship. Take care.

 

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