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    Health

    You Are Heroic with Brian Johnson

    The best big ideas from life-changing books, plus the tools to live them. Brian Johnson helps you move from Theory to Practice to Mastery and flourish in Energy, Work, and Love. More wisdom in less time so you can activate your best, every day.
    More at heroic.us

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    Latest Episodes:
    Food 101 (Intro) Jun 10, 2018
    Show notes

    +1: #430 Chewing on 100k Words Per Day Jun 09, 2018
    Show notes

    Here's another little gem from Dan Pink's To Sell Is Human. (The man is a brilliant writer and a treasure-trove of goodness.) He tells us that, according to research from McKinsey: "the typical American hears or reads more than one hundred thousand words every day." Think about that for a moment. 100,000 words. EVERY DAY. When I think about that, I immediately think of a few things: A Lion, a King, and a Monk. Specifically, I think about Alberto Villoldo's wisdom that we are now exposed to more stimuli in ONE WEEK than our ancient ancestors were exposed to in their ENTIRE LIFETIMES. As he says, we evolved to deal with one lion roaring at us at a time. Now, with 24/7/365-global news, it's as if the entire jungle is roaring at us all day every day. (Which, btw, is one of the reasons why obsessive news and talk show consumption is correlated with anxiety, depression, etc.) (Another btw: Here's a crazy stat from Nasha Winters in The Metabolic Approach to Cancer. She tells us: "We can slug down more sugar in thirty minutes than our ancestors would consume in an entire year." <- Yikes. And we wonder why we're all so sick…) That's our Lion. (Side note: Emerson and I just read The Lion, the Witch and the Wardrobe and are now working our way through the Chronicles of Narnia. Love it.) Then there's our King. Stephen King to be precise. In On Writing, King says that the hardest part of his creative journey was when he was a full-time high school teacher trying to make it as a writer. Although he loved the kids, at the end of the week he felt like his brain had been attached to jumper cables (!) and it was REALLY hard to simmer down and write anything worth reading. Then there's our Monk: Thich Nhat Hanh. He tells us that everything we are exposed to is a "nutriment" that needs to be "digested." Those 100,000 words we hear and read every day? Your brain has to process them and digest them just like all the food you eat (and that sugar you might be consuming!). All of that to say… To put it very directly: If you're the "typical" American, jamming your consciousness so full of words (and stimulation) all day every day, you probably have a VERY hard time ever coming up with an original thought. (Laughing. Sorry to break the news…) At least that's MY experience when I open the tap a bit too much to news—I find myself waking up in the morning thinking about what's going on in the world vs. what I want to CREATE in the world. Of course, as with everything, there's a balance. How's yours? btw: This is also why I very rarely have any music on (and never any talk shows) when I'm driving (that's my silent time to decompress and think and integrate!) and why I NEVER (!!!) bring any technology with me when I'm in nature hiking (that's my silent time to decompress and think and integrate!). Again, we all need to find our path and our optimal balance. How's yours? To the extent we're committed to being more CREATIVE than REACTIVE, I say we trim that 100,0000-word count down and remember Mark Twain's quip that anytime he finds himself on the side of the majority, it's time to pause and reflect. And, of course, there's Krishnamurti's genius line that being well-adjusted to a profoundly sick society is no measure of health. Let's break away from the noise and make some noise in the world!


    +1: #425 It's Always Hard Jun 04, 2018
    Show notes

    Emerson is learning how to read and I'm the lucky guy who gets to teach him. The other day Emerson wrote his first word: "mom." Then he busted out "dad." Then he was able to write his name by himself. (I get a little misty just typing that.) I don't hang on to much "stuff" but those first, handwritten words are now my most prized possessions. Philosophically, it's amazing to see how something that is super hard — like, for example, Emerson writing an "a" — suddenly becomes "easy." Of course, I might take more than a moment to celebrate the now awesome "a" and remind Emerson that there was a time when that was really hard. And, we often quickly roll through the other things that were hard before they became super easy. If you were a fly on the wall of the Johnson house you might here something like this: "Remember how you used to poop in your pants!" (We both get a kick out of that one.) "And, now it's super easy to go in the toilet!" "And, remember how you used to suck your thumb and it was super hard to stop? But then you decided to and BAM! Now it's easy!" "Remember when writing that 'a' was hard?! And NOW look at it! You make it look easy! WOW." Then we like to connect the dots between hard and easy. Me: "How'd you get so good at doing that 'a'?!" E: "Practice." Me: "Yep. That's how you get good at anything, huh?" Together: "Practice. Practice. Practice." Me: "You can pretty much do ANYTHING you want, buddy, with enough practice!" I have mist in my eyes as I type that. And, I say the same thing to you (and, of course, to myself): "You can pretty much do ANYTHING you want, buddy, with enough practice!" Only question is: What do you want? (Seriously. What do you really want in your life?!) Ready to pay the price? Here's to pooping in the toilet and remembering that everything is hard before it's easy.


    +1: #420 WOOPy WOOP! May 30, 2018
    Show notes

    Yesterday we reviewed our Motivation Equation. I hope you took the time to hang out with your #1 Wildly Important Goal and run it through the little magical formula. And, if not: Pardon the soapbox moment but… Um… Well, hmmmm… We can't incrementally crush it together if we're not actually PRACTICING these ideas on a consistent (read: daily!) basis. We've gotta move from THEORY to PRACTICE and there's only ONE way to do that… PRACTICE! PRACTICE!! PRACTICE!!! Ahem. I am now stepping off the soapbox. Today we shall review another super powerful not-so-secret weapon: WOOP! As I mentioned in our last +1, we're currently working on a big project. As such, I'm employing all the best stuff I know to rock it. And, it's now officially I M P O S S I B L E for me to not WOOP something I really care about. I mean, recall that science shows just how powerful this little practice can be in making our dreams a reality so… The key? Once again: Start with a vision of your ideal. That's your WISH. Know the OUTCOMES you think you'll experience—aka why you're fired up. Then… Rub that vision up against reality by seeing the OBSTACLES you might face then create a PLAN to deal with it. Voila! You've created a "necessity to act" and you've increased your odds of success. So… Today's +1. Let's revisit your #1 Wildly Important Goal. (Note: Number ONE. Not ten. Or five. Or even two or three. ONE.) Bust out a blank piece of paper or use our Worksheet. Let's run through the WOOP! process. What's your WISH? If everything went perfectly, what, specifically, would you see in your life? (Awesome.) What's your OUTCOME? In other words, WHY are you fired up about achieving this? What benefits will you achieve? (Awesome.) Now… What OBSTACLES do you think you might face? Yep. That one. And that one. Don't forget that one. (Awesome.) Finally… What's your PLAN?! What will you do to go over and under and through those inevitable obstacles? OMMS!! (Awesome.) W O O P! There it is. Again and again and again. Let's do this!


    +1: #415 Your Grand Purpose May 25, 2018
    Show notes

    One of the themes we come back to again and again is the basic idea of loving what is — whether that's via Byron Katie's wisdom or the Stoics or the Serenity Prayer. Here's another take on it that I've found super helpful. Vernon Howard tells us: "If your grand purpose in life is to wake up, then whatever happens to you is good, for it can prod you into self-awakening." And, he says: "If it takes apparent misfortune to turn us into true philosophers and doers of good to receive good, then apparent misfortune is our greatest fortune." Well that's one way to look at it, eh? Indeed it is. A very powerful way. So… Today's +1. What's your GRAND purpose? The ultimate big ol' purpose of your existence? Mine? In short: To actualize my potential. In service to the world. While enjoying the process. Now, with THAT goal in mind, I can bring Vernon's wisdom to mind and alchemize pretty much E V E R Y T H I N G into great fortune. From the mundane issues with the kids or the biz to the bigger challenges in life. It's ALL antifragile fuel for the fire of actualization. All of it. So, again… What's your grand purpose? Get clear on it. Then make the connection between your response to this moment and that target. Let's use E V E R Y T H I N G as fuel for our growth. That's how to turn apparent misfortune into great fortune.


    +1 #410 Command & (/or) Obey May 20, 2018
    Show notes

    In Thus Spoke Zarathustra, Nietzsche tells us: "He who cannot command himself should obey. And many can command themselves, but much is still lacking before they can obey themselves." How epic is that?! Let's slow down and read it again: "He who cannot command himself should obey. And many can command themselves, but much is still lacking before they can obey themselves." To translate: Can't figure out what you should do? No big deal. Just get used to following orders from someone else. Have a sense of what you should do but can't follow through? Well, much is still lacking then, my friend. We must be able to command ourselves then obey those commands. It's why Leonardo da Vinci said: "One can have no smaller or greater mastery than mastery of oneself." And… Well, pretty much E V E R Y O N E (! ! !) says that self-mastery is the secret sauce (to being the Boss of your own life). (It's also why, if I had to summarize my entire philosophy in one word I'd go with areté.) So… Today's +1. What the most important "command" the wise, Commander-in-Chief version of you would give to the "rest" of you? (aka: What's the #1 thing you KNOW you could be doing that you're not doing?) And… Is now a good time to obey that wise Commander? Fantastic. Command. Obey. Repeat. Spiral up today.


    +1: #422 Levity + Gravity = Buoyancy May 02, 2018
    Show notes

    Dan Pink tells us that To Sell Is Human. Although only 1 in 9 Americans is technically in sales, he says that the other 8 in 9 spend a ton of their time in "non-sales selling." In fact, the research he commissioned shows that we spend around 40% (!) of our time (or 24 minutes out of every working hour!) trying to move people to do things—whether that's pitching an idea to colleagues or trying to change someone's behavior. (That's, obviously a lot. And, being good at that is, obviously, important to our professional and personal success.) Then there's the personal time we spend "selling"/"moving" others—from selling our kids on a philosophical idea ("mistakes are awesome!") or your spouse on how to Optimize your nutrition ("sugar isn't awesome!"). In that context, he tells us we need some new ABCs of selling. As you may know, the "ABCs" of the old-school, hard-core sales approach are "Always be closing." That, to say the least, is not where it's at. Now? Now, Dan says, it's all about "Attunement + Buoyancy + Clarity." Check out our Notes for more. Here's the jumbo-quick look: Attunement is basically the ability to connect with others. We get there via three things: humility, trying to figure out what the other person is thinking (this is more effective, btw, than trying to figure out what they're feeling) and strategically mimicking their movements and words (but doing it subtly and acting like a human being without being weird about it). Buoyancy is actually what I want to focus on today. More on that in a moment. Then we have Clarity. We need to be able to concisely communicate the essence of our offer—finding the 1% of what really matters while asking good questions, etc. So… All that to arrive at Bouyancy. Bouyancy is how we stay afloat in the "ocean of rejection" we all feel when we try to "sell" people on our ideas and/or products, etc. Dan offer us tips to stay buoyant before, during and after our pitch. Before: We want to make sure our self-talk is empowering (he offers a fascinating twist here that we'll talk about in our next +1). During: We want to keep our positivity ratios Optimized. 1:1 isn't going to do it. Nor will 2:1. Research shows that 3:1 is the sweet spot. (Note: 11:1 isn't going to work either!) After: We want to make sure our "explanatory styles" are rocking. Check out the +1 on How to Learn Optimism featuring Martin Seligman's 3 P's for more. Now, we're ready for the point of Today's +1. You know that positivity ratio? We want to target 3:1. Too little positivity isn't going to work. AND (very important and!), TOO MUCH positivity isn't going to work either. I love the way Dan frames Barbara Fredrickson's wisdom on this: "Fredrickson sees the healthy positivity ratios ... as a calibration between two competing pulls: levity and gravity. 'Levity is that unseen force that lifts you skyward, whereas gravity is the opposing force that pulls you earthward. Unchecked levity leaves you flighty, ungrounded, and unreal. Unchecked gravity leaves you collapsed in a heap of misery,' she writes. 'Yet when properly combined, these two opposing forces leave you buoyant.'" Levity + Gravity = Buoyancy. I love that. How's your levity? How's your gravity? Fantastic. Here's to your buoyancy!


    +1: #390 Cancer's Achilles: How to Exploit Apr 30, 2018
    Show notes

    In our last +1, we talked about our 80/20 180 phase in which we implemented a number of high-leverage lifestyle changes. After that stabilization and Optimizing process, we went deep into what research shows to be a REALLY powerful targeted therapy for cancer: a ketogenic diet. In fact, we hired the woman who literally wrote the book on it. That book is called Keto for Cancer. Its author, Miriam Kalamian has been my brother's day-to-day nutritionist for the last x weeks. She and her book are AMAZING. If you're wondering what nutritional approach we're following, THAT's it. I'm laughing as I type this but my brother went from pretty much eating whatever he wanted whenever he wanted in whatever quantity he wanted to following a nutritional plan with the precision of an Olympic athlete such that he knows, in his words, whether or not he can have a couple more walnuts with lunch. (HAH!) All of which begs a few questions. First, you may wonder: What's a ketogenic diet? And, why is it relevant? Well, a therapeutic ketogenic diet is a very low carbohydrate, adequate protein, high healthy-fat, nutrient-dense diet that shifts your body's primary source of energy metabolism from glucose to what's known as "ketones." The ketones produced in a therapeutic ketogenic diet are relevant because THIS is how we strike cancer where it's weak. Here's the deal. Remember our chat about the fact that "cancer loves sugar"? Well, cancer cells don't just love sugar, cancer cells pretty much literally (!!!) can't live without sugar. (I have goosebumps as I type that.) Know this: You don't need to rewind that far in our 1.5-million-year evolutionary history to arrive at a time when the next meal wasn't guaranteed (let alone arriving as "edible foodlike substances" that was made in a factory and available in your fridge all day every day — all consumed with basically no effort, etc.). Know this: We evolved to not just survive during times of food scarcity but to THRIVE. This fact required what's known as "metabolic flexibility." Healthy cells had to be able to burn either glucose or ketones for fuel. (Side note: Here's a little known fact that all dieticians know but nearly all keep secret: We can function just fine with ZERO carbs. We NEED fats and proteins. We do NOT NEED carbs.) But… And might just be THE most important point in our entire discussion about how to conquer cancer so let's pay attention here: CANCER CELLS ARE METABOLICALLY INFLEXIBLE. Which means that cancer cells can't make the switch from using glucose for fuel to using ketones. (Whereas healthy cells easily can.) And THAT is how you checkmate the seemingly immortal cells and their out-of-control growth. Leverage their metabolic inflexibility. Cut off their fuel source. Step on their Achilles heel. Practically speaking, what that means is we need to drastically reduce carb intake (in the range of around 20 net carbs per day). When done with precision (ideally with the guidance of a nutrition pro) within the healthy fat, adequate protein, nutrient-dense parameters Miriam maps out in her book, you radically change your energy metabolism — nourishing your healthy cells with ketones while starving your cancer cells of glucose. This is why my brother measures his glucose and ketones all day every day. He's driven the glucose down: now in the 80s — which, again, is an epically awesome drop from the 145 diabetic, cancer-feasting-on-glucose zone to the optimal, "where's the glucose?!" cancer cell starvation diet zone — WHILE driving his ketone levels up. Again, nourishing the metabolically flexible healthy cells while exploiting the metabolically INflexible cancer cell's Achilles. THAT is how we use targeted nutritional therapy to win the war on cancer.


    Public Speaking 101 (Intro) Apr 28, 2018
    Show notes

    This is an introduction to Public Speaking 101. Get the workbook + watch the full class here: https://www.optimize.me/public-speaking

    We've had a lot of people ask for a class on Public Speaking. It tends to freak a lot of people out which is why Idea #1 features Jerry Seinfeld's quip that most people are so afraid of public speaking that they'd prefer to *receive* a eulogy than give one. (Hah.) Alas, if you have any fears over speaking in public, you're not alone. Enter: Common humanity. And, enter my own stories about my fears and my favorite ways to alchemize that energy. ("I'm excited!" + "Bring it on!" + threat vs. challenge, etc.) Other Ideas include Rule #0 (aka, it's not about you), Rule #1 (aka BE you—amplified!), systematically organize (and overprepare!), plus Optimizing your pre-shot routine before letting it rip!


    +1: #385 Two Theories on the Origins of Cancer Apr 25, 2018
    Show notes

    So, on one hand, as per our last +1, science shows that genes play a surprisingly small role in the cause of cancer. Yet… Guess where nearly all of that $100 billion of research money has has been spent? Yep. We've spent $100 billion dollars on research and we spend $100 billion dollars on cancer medications every year operating under the assumption that cancer is, primarily, a genetic issue. To put it directly, that appears to be the essence of why we've failed to win the war on cancer. We've been looking at it from the wrong perspective. Result: No improvements in the real death rates since the 1950s. Here's the short story on the two conflicting theories regarding the origin of cancer: The dominant theoretical orientation within Western medicine is something called the "somatic mutation theory" (or "SMT") of cancer. It basically says that cancer is CAUSED by genetic mutations. Now, there's no question that cancer cells are pretty wacky genetically. In fact, the sheer complexity of mutations that exist even within one individual with cancer (let alone across individuals with various types of cancers) is why it's so hard to treat cancer from this paradigm. But the question we need to ask is: Is cancer CAUSED by genetic mutations, or are those mutations a downstream EFFECT of some other cause? Thankfully, researchers have been asking this question. Enter: The metabolic theory of cancer. The METABOLIC theory of cancer (vs. the genetic theory of cancer) says it's dysfunctional ENERGY METABOLISM that precedes the genetic instability (and all the other hallmarks of cancer). And, guess what? That's a HUGE distinction. Why? Because your theory drives your therapy. Get the theory wrong and you get the therapy wrong. You just might spend an awful lot of money on research and treatment and get no real improvements. To put it directly: When a loved one's life is on the line, that's no longer an abstract statistic. It's a matter of life and death. P.S. Did you know that some cancer medications cost $100,000 for a year's worth of treatment that only extends life by three months? That's (shockingly) true. There has to be a better way, eh? Yes. And… The good news: There is a better way. P.P.S. Thomas Seyfried is one of the world's leading researchers who is persuasively arguing for the metabolic theory of cancer. His 15-page (+ 7 pages of references) peer-reviewed article in the scientific journal Nutrition & Metabolism called "Cancer as a metabolic disease" is a MUST READ. Print it out, read it. Bring a copy with you to your next appointment with your oncologist and team, etc. This is the scientific foundation for the theoretical framework we will be using to inform our metabolic approach to therapy. P.P.P.S. It's essential that we understand the fact that what we're talking about here is not a "cleanse" or a "detox" or anything along those lines. Although many inspiring anecdotal stories exist out there on the Internet about various juicing/cleansing/detoxing protocols, that's NOT what we're talking about here and, with blessings to all those who have benefited from and swear by them, I would never bet my life (or my brother's life or your life) on those approaches. What we're talking about here is a scientifically-grounded look at an alternative theory of cancer supported by a growing body of peer-reviewed, empirically sound data. There's a BIG difference between that and the "cancer cures" we can find on the Internet. And, that's one of the reasons why most primary care physicians and oncologists freak out when they hear you're doing something other than traditional approaches. We've shared all this research with our traditional team. And, we've gotten smart about how to communicate our approach. Which (along with the astonishing (!) therapeutic benefits my brother has experienced thus far) has led our oncologist to say to my brother, "If I were diagnosed with what you have (stage IIB pancreatic cancer), I'd do what you're doing." Why would he say that? Because, pancreatic cancer is notoriously hard to treat from a traditional (read: genetic origin!) perspective. And, you know when he said that? It wasn't in our first meeting. In that initial meeting when he delivered the prognosis he literally didn't look at my brother once. He had the very difficult job of communicating a very heavy prognosis and all my brother could see from the table was the side of his doctor's face as he described what was going on to Rick's wife, Kristin. It wasn't a good day to say the least. He changed his tone after he looked at my brother's PET scan that showed NO SIGNS of cancer—after 5 weeks of SUPER intense nutritional and lifestyle therapeutic intervention that we'll discuss. (Although we didn't have a "before" PET scan to compare it to, that's not supposed to happen with stage IIB pancreatic.) He and the other doctor who reviewed the PET + CT scans said, "If we didn't know you had cancer, we wouldn't know you had cancer after looking at those scans." Now, there are a lot of variables at play and, again, we didn't have a baseline to compare it to, and this is a sample size of one and we have a long way to go in our Optimizing journey, etc. etc. etc. but I am extremely confident that our metabolic approach to my brother's cancer helped halt his cancer's growth. And, I know we're not alone as there are so many exemplars with similar results following a similar approach out there. I'm excited to share some of the practical steps we've taken in line with the metabolic approach to cancer. But, first, I want to spend a little more time establishing the theoretical framework as it's important we get it on a high level. Which we'll do in our next +1…


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