Optimize With Brian Johnson | More Wisdom In Less Time

In our last +1, we talked about how to make yourself a quadrillion (!!!) times better. The recap there: Just let the magic of compounding 1% gains work for you. Every day. 10 years. Boom!   Of course the fine print includes the fact that, although inspiring, that's (obviously) pretty much impossible as NO ONE, not even the best among us, are perfect (thanks, Maslow!) and we won't be the first. But contemplating the sheer potential force of compounding tiny gains is pretty inspiring.   Now, as I wrapped my brain around that power and imagined each of us stepping into that next-best version of ourselves (then repeating the spiraling up again and again!), Ralph Waldo Emerson came to mind.     In Self-Reliance, he has a great line about the fact that great human beings have an aura about them. He says that it's almost as if they have a bunch of angels escorting them.    As he puts it: "The force of character is cumulative. All the foregone days of virtue work their

In our last +1, we talked about how the Peak Performance guys recommend we craft our optimal work-to-rest ratio.    Pop quiz: You recall the ratio?    Pop answer: 50 to 90 minutes ON. 7 to 20 minutes OFF. Making nice rhythmic waves…   (More importantly: You practice it yesterday?)   Today, as promised, I want to talk about the importance of creating boundaries lest we teeter into the realm of burnout and/or never leave the realm of sub-awesome performance.   First, let's talk about the boundaries required to get into true, 100% ON mode.    Guess what… All that multi-tasking? Flitting back and forth from one thing to another? That's NOT awesome. (Cap'n Obvious here with a friendly public service announcement.)    We need to create bright-line boundaries and focus on ONE Thing—the most important thing—if we want to have a shot at operating in our upper threshold of productive performance.    We all know that. (Right?)   Yet…

Continuing (and concluding) our trip through Steve Chandler's wise brain (and great book, Reinventing Yourself), let's talk about campfires.   Campfires? Yep. Campfires.    So… You're out camping. It's night time. You light a fire. It keeps you warm. You wake up the next morning. The fire is out. You'll need to light another fire tonight to get warm again.   Now, do you complain about the fact that you need to create another fire? Or, do you just accept that that's how it is?   Unless you pretty much exclusively speak Victimese, you accept that reality and simply make another fire, right?   Well… Steve tells us that the "human spirit" is JUST like that campfire. You need to re-light it EVERY SINGLE DAY.   Most people don't like that fact. They want their fire to burn all day every day from the moment they wake up until the moment they fall asleep (with pleasant dreams included as well)—with as little effort as possible.   That's called entitlement. Y

Arianna Huffington (CEO of Thrive and co-founder + editor in chief of The Huffington Post) went from being a sleep-deprived executive to a sleep evangelist after passing out and banging her head following years of a grueling work! In this book, she brilliantly walks us through the crisis we're facing, the history of sleep, the science of sleep and, most importantly, what we can do to Optimize our sleep. I highly recommend it. Big Ideas we explore include the fact that sleep is the #1 most underrated health habit, how to master sleeping well, the #1 tip (and #2-4), how much sleep the wealthiest human on the planet gets (hint: target: 8!), how athletes train their sleep (guess what time Tom Brady goes to sleep!), and why you should set a WORK-DOWN alarm so you don't need a WAKE-UP alarm.

Ready to make 2019 the Greatest Year of Your Life? Me, too. It's time to Operationalize Virtue—getting (even more) clarity on what our Optimus selves look like and getting even better at consistently showing up AS that best version of ourselves. In this class, we review why we do what we do together, take a quick trip to hell (yikes!) then to Michelangelo's studio (yay!) then we get to work sculpting our Energy, Work and Love—taking the time to wrap our souls around our Identity + Virtues + Soul Goals + Algorithms that will drive our Masterpiece Days as we Dare to step thru Fear Doors into all we're destined to be. Hope you love it and looking forward to LITERALLY making this year the greatest year of your life in an unending string of such awesome years!

Dr. Mercola is a super-popular alternative health physician who runs the equally popular site Mercola.com. In this book, we get a look at his "Mitochondrial Metabolic Therapy" program. MMT for short. As you could probably guess, this is a high-fat (+ "adequate" protein + low-carb) diet. If that approach fires you up, I think you'll love the book. If not, well… :) Big Ideas we explore include: meeting our mitochondria (the key to health), why "adequate" protein is where it's at (not low or moderate or high but "adequate"!), mTOR (the cancer switch), good fats (vs. bad ones), peak fasting, and how to win the urge war.

In our last +1, we talked about LeBron James and the fact that he tries to get 11 to 12 hours of sleep per day when he's training. (So does Roger Federer. And, Tom Brady is in bed at 8:30.)    Let's talk about LeBron a little more today.    Renowned mental toughness coach Bob Rotella kicks off his book How Champions Think with a story about how LeBron thinks.    It goes something like this.   Once upon a time early in LeBron's career, Rotella spent some time working with LeBron. He knew the basics. Six-eight. A chiseled two hundred fifty pounds with explosive speed. A proven superstar. But it wasn't until they sat down and chatted that he REALLY got LeBron's power.   Rotella asked him about his goals. LeBron told him: "I want to be the greatest basketball player in history."    Rotella thought: "Beautiful. This is a truly talented guy."    He tells us what he was MOST impressed by: "It was not that he had physical gifts. It was LeBr

Susan Peirce Thompson is a Professor of Brain and Cognitive Sciences at the University of Rochester. She's an expert in the psychology of eating and creator of Bright Line Eating Solutions, "a company dedicated to helping people achieve long-term, sustainable weight loss." Plus... She used to be obese and, as she says, addicted to *everything.* She integrates her background in neuroscience with her personal experience conquering her diet and other addiction issues in this super popular book. Big Ideas we explore include why bright lines are where it's at, the susceptibility quiz, the saboteur, self-perception theory, and the four bright lines of eating.

Solitude. It's the secret sauce to leadership. But... In their great book Raymond Kethledge and Michael Erwin tells us: "Solitude is a state of mind, a space where you can focus on your own thoughts without distraction, with a power to bring mind and soul together in clear-eyed conviction. Like a great wave that saturates everything in its path, however, handheld devices and other media now leave us awash with the thoughts of others. We are losing solitude without even realizing it." Big Ideas we explore include the big 4 of solitude (clarity + creativity + emotional balance + moral courage), the threats from our "Input Age," how MLK and Eisenhower used solitude, FOMO (get over it!) and how to change the world (starting with YOU!).

Today I'd like to talk about a little more wisdom from Seth Godin's Icarus Deception.    As we've discussed, his book (and his entire body of work for that matter), is basically a plea for us to step up and into our highest potential.    He tells us: "Your ability to follow directions is not the secret to your success. You are hiding your best work, your best insight, and your best self from us every day."   That's inspiringly true.    (Note the references to "your best," "your best," "your best." And, think: Optimus, optimus, optimus.)   But here's the passage that's been rattling around in my head: "It's too bad that so much time has been wasted, but it would be unforgivable to wait any longer. You have the ability to contribute so much. We need you, now."   It's funny because when I recalled that passage in my head, I thought he said, "It's unfortunate that so much time has been wasted. But it would be unforgivable to wait any longer

Robert Lustig is a Professor of Pediatrics in the Division of Endocrinology and a member of the Institute for Health Policy Studies at University of California, San Francisco. He has authored 120 peer-reviewed articles and 70 reviews and is a leading voice on childhood obesity. And, his YouTube video "Sugar: The Bitter Truth" has been viewed over 7 million times. Obesity is a global pandemic. It's astonishing how rapidly it's expanding. And it's COMPLETELY preventable. Lustig has dedicated his career to helping us understand the causes and how to "beat the odds against sugar, processed food, obesity and disease." Big Ideas we explore include: Meeting the Darth Vader of the Food Empire ("Hi, sugar!"), two hormones driving the show (insulin + leptin), which fat you need to worry about most (big belly vs. big butt fat!), why so many diets work (reduced sugar + fiber), exercise (best ROI in medicine) and voting with ever dollar we *don't* spend.

With all this talk about sports heroes and scoring touchdowns and winning forever, I think it's time to remind ourselves that sports simply provide the perfect (over-simplified) context for SPIRITUAL truths.    That's why we love watching the Olympics, Super Bowls and World Cups so much. When we watch an athlete performing at their absolute (optimus!) best we're simply reminded of our own heroic potential.   Of course, we want to make sure we get off the couch and get into the arena of life and use their demonstration of greatness as an inspiration for our own pursuit of excellence (rather than as mere entertainment by people who are somehow gifted in ways in which we aren't).   (Remember: According to Anders Ericsson, the preeminent researcher on what makes great people great: We ALL have "The Gift.")   So…   Bringing it back the spiritual arena, Today we're going to talk about Rumi.   As you may know, Rumi was one of the greatest spiritual beings in history a

Elizabeth Blackburn won the Nobel Prize for her discovery of telemorase - "the enzyme that replenishes telomeres, which protect our genetic heritage." Elissa Epel is one of the world's leading health psychology researcher. Together, they have created a great book that walks us through the best of what we know about telomeres, why they're so important and what we can do to Optimize them. If you've ever wanted to learn more about telomeres, THIS is the book to read. Big Ideas we explore include why telomeres are the secret sauce to aging well, the fact that your cells are listening to your thoughts (#1 tip? Shift from a threat response to a challenge response!), how to mind your telomeres (move from negative thinking to resilient thinking), how to eat, move, sleep your way to happy telomeres, and a challenging question: What will YOUR cellular legacy be?

Robb Wolf is a former research biochemist and is one of the leading thinkers/writers/practitioners in the Paleo or Ancestral Health movement. The essence of this book is the that while there are general principles of nutrition that work for everyone AND... Ultimately we need to figure out what works best for us as individuals if we want to rock it. Big Ideas we explore include: the fact that one size diets do NOT fit all (remember: "rough" tools vs. precision tools), discordance theory (there's a mismatch between our genes and our environment!), an anti-inflammatory diet (aka Paleo aka Phase I), personalized nutrition (aka 7-Day Carb test aka Phase II), the other pillars of health (sleep, stress, move, connection), and genetic + environmental lotteries (what to do if you lost them--lol).

A couple +1s ago, we talked about Optimizer Jessica's kind words and then had fun talking about Mr. Anonymous Troll Guy as well.   Today I want to talk about a line from Jessica's little note that I didn't share before.    In addition to her kind words about my commitment to sharing my own struggles and how that has helped her build resilience, she said this: "Furthermore, the partnership he and Alexandra have built is exemplary — I only wish they weren't so hard to emulate!"   Now, again, I'm super touched by that and honored that we serve as potential relationship exemplars and I know Jessica wasn't saying that she thought we were perfect…   AND…   (Laughing as I type this…)   As Maslow said and we discuss ALL THE TIME (but still nowhere near enough!), THERE ARE NO PERFECT HUMANS. And, by extension, THERE ARE NO PERFECT RELATIONSHIPS.   And, as I always like to say: You and I won't be the first perfect people. Nor will we have the first perfect relationship.

James Clear has a super-popular website (jamesclear.com). Millions of people visit it every month and hundreds of thousands subscribe to his email newsletter. After reading this book, I can see why. He's a great writer and distills the essence of habit formation into, well, its fundamental components—the "atomic" structure if you will—while showing us how those TINY little incremental improvements add up to MIGHTY results. I rarely say a book is a must-read but this one's as close as it gets. Big Ideas we explore include: The math behind 1% gains compounding over a year (and a decade!), navigating the Plateau of Latent Potential (ever given up on a habit? Take note!), the importance (and etymology) of our Identity (get this: it *literally* means 'repeated being ness'), The 4 Laws of Behavior Change (remember: cue + craving + response + reward and... make it obvious, make it attractive, make it easy, make it satisfying), and the Sorites Paradox (can a single habit change your life?).