Full transcript
0:00Every 5 to 10 years or so, you look back
0:03and you think, "God, I just really
0:05[ __ ] things up those last 10 years."
0:08And you made a lot of changes that
0:10you've improved on your life. So,
0:13here is 32-year-old me reflecting back
0:16and
0:17hopefully I can talk to some 20-year-old
0:19out there that'll actually listen cuz I
0:21know I wouldn't have.
0:22Here's five health habits
0:24that I have built over the last 5 to 10
0:27years
0:29that I think every man should build.
0:32And I hope you enjoy the ride.
0:36See the sun in the morning right when
0:39you wake up. This is non-negotiable.
0:42It's what sets your circadian rhythm.
0:44It is
0:46just an amazing tool. This the the week
0:49or two in the beginning you won't notice
0:51any difference, but I promise you if you
0:53stick to this for 2 weeks,
0:55you will see the difference. Just get
0:56outside, see the sun.
0:59If you have a little bit of energy in
1:00you, go for a light jog in the morning.
1:03It'll change your life.
1:05At night,
1:08you need to dim the lights.
1:09You need to not drink any alcohol at
1:11night. If you're going to drink, drink
1:12during the day.
1:14Day drinking is poo-pooed on, but it is
1:16sure better than ruining your night
1:17sleep.
1:20Anyways,
1:21dim the lights at night.
1:25Preferably around the same time every
1:27night.
1:28Do something calming.
1:32Hang out with people, eat dinner
1:33together with humans.
1:36Put down the phone, shut off the TV,
1:40and wind down for the night.
1:43Take a shower, read a book, do something
1:44like that.
1:46If you can do those two things, that is
1:48number one, morning and nightly
1:50routines.
1:53And I personally follow the Pareto
1:54principle on this one.
1:56If I can hit it 80% of the time,
2:00I call it good.
2:02Then 20% I can [ __ ] off.
2:05That 20% allows you to still have fun.
2:07You can you can take an Adderall and go
2:09out to the casino with your nephews
2:11two out of 10 days
2:13and be fine.
2:16You can stay up all night playing video
2:18games two out of 10 nights and still be
2:20fine in your 30s.
2:22I can't speak for your 40s.
2:24In your 40s you may have to change that
2:26ratio to be a 90/10 or a 95/5.
2:30But in your early 30s you can get away
2:33with an 80/20 on your morning and
2:34nightly routines.
2:36Second non-negotiable health habit
2:40that every man needs to build
2:42is to lift, run,
2:45and eat.
2:48You need to learn how to do these three
2:49things, preferably younger than 30.
2:52This is something you perfect over time,
2:55but whatever age you are,
2:57now is a good time to start.
3:00Lifting weights.
3:02You have to do your major patterns.
3:05Push overhead, push in front of your
3:07body.
3:08Pull from overhead, pull from in front
3:10of your body.
3:11Squat patterns, split squat patterns.
3:16Hinge at the hips
3:18for hip thrusts.
3:22Do some light core work, especially dead
3:23bugs and deep core work.
3:27And you'll already be ahead of 45% of
3:29men out there your age.
3:33Now if you really want to become an
3:34animal,
3:36dig into the science, but more than
3:38that,
3:39feel it in your own body when you lift.
3:42Figure out what lifts make me feel good.
3:47Do Does deadlifting take away the pain
3:49in your back? Good, deadlift.
3:53Does squatting hurt your knees? Okay,
3:55don't squat.
3:57Squat in some other way. You don't have
3:59to use a barbell.
4:00You don't have to max out the bar every
4:02single time.
4:04It's not about ego. It's about building
4:06yourself up to be the best version of
4:07yourself at 55.
4:10Not at 32 and a half.
4:13So, lift.
4:15Run.
4:16Eat.
4:18When you run again, don't let your ego
4:21take over.
4:22Don't think that you need to just run as
4:24far as possibly human every single time
4:27you run.
4:31Running endurance is built over time.
4:33Slow runs, fast runs. You need to mix it
4:36up.
4:38And you need to mix it up slowly over
4:40time. Don't sign up for a 10K for your
4:43first run. Sign up for a 5K.
4:46A personal mistake I made.
4:48But that I got blessed with the
4:52I got blessed with the universe turning
4:54it into a 5K for me.
4:58But if that were a 10K,
5:00it would have been a hard first race.
5:02Months later, I signed up for the 10K
5:04and I'm going to crush it.
5:06But I'm building it up over months, not
5:08over weeks like I thought I could.
5:13Eat.
5:15Eat healthy food. Don't neglect fats.
5:19Don't neglect carbs.
5:22The world will tell you all you need is
5:23protein. The world is lying.
5:26You need to eat healthy fats, avocados,
5:29nuts.
5:31Cook with healthy oils, coconut oil,
5:33avocado oil.
5:36Avoid bad oils. Avoid vegetable seed
5:39oils. They're inflammatory. You don't
5:41want them.
5:44There's a balance in your body between
5:45omega-6 and omega-3 fatty acids.
5:49Make sure you get the right balance.
5:51And if you don't know what I'm talking
5:53about,
5:54look it up.
6:02If you're lifting and you're running,
6:05especially if you're speed running,
6:08you're going to want to try and eat 1 g
6:11of protein
6:13per pound of body fat. If you weigh 200
6:16lb, you're supposed to eat 200 g of
6:17protein a day.
6:19It's a very simple rule, but it'll keep
6:21you healthy for life.
6:27I'm just going to shut up and let you
6:28enjoy the ride for a minute.
6:58The third non-negotiable health habit
7:00that every man needs to build
7:03is to learn new things in chunks.
7:06So many men are lost in this world.
7:07They're scatterbrained.
7:09They want to learn this. They want to
7:11learn that. But they'll learn for 3
7:13minutes on a YouTube video and call it
7:14education. That's not education.
7:18That's tricking you into thinking you're
7:20educated when you're a dumb [ __ ]
7:23And I'm sorry for the language, but if
7:25you watch a 3-minute video and think
7:26you're educated, then you are a dumb
7:28[ __ ]
7:29If you watch this video and think that
7:30you know anything,
7:32dumb [ __ ] Okay?
7:35Learning is something that happens over
7:36time.
7:38Learning is something that you integrate
7:40into your life.
7:42All these things that I'm telling you,
7:43you're not going to integrate all these
7:44at once. You're just not. It's too much.
7:48This is This is 10 years of integration
7:51being spoken out in a 10-minute video.
7:54And you just simply can't watch a
7:5510-minute video and then feel that
7:57integration.
7:58And integrate it into your own life.
7:59That's just not how it works. You need
8:01to learn things in chunks.
8:05Back in 2000 and
8:08I don't even know when I joined the
8:09military. I think 2014.
8:122013, 2014.
8:14I learned
8:16how to be a police officer in the
8:17military. I learned how to be a fire
8:19squad leader. I learned how to be a
8:23roll over expert, how to be this, how to
8:25be that.
8:26Then I got out of the military in 2019
8:28and guess what? I went into another
8:30chunk of learning.
8:32A completely different chunk. It didn't
8:33matter that I knew how to chase down bad
8:35guys because now I'm learning how to be
8:36an occupational therapist. I'm I'm going
8:39to grad school. I'm learning
8:41medical field. I'm learning
8:43all this completely new stuff
8:46in a chunk.
8:48You understand? It's 3 and 1/2 years
8:52of learning a new way of being.
8:57And during that time I also learned
8:58jujitsu.
9:013 years of jujitsu.
9:04And guess what? That was a chunk as well
9:05and I I had to let it go
9:08because I had to make room for new
9:09chunks of learning.
9:11Currently, I'm learning piano. I'm
9:13learning how to be a better runner and
9:15I'm learning how to edit YouTube videos.
9:17Chunks. In 10 years, these will not be
9:20what I'm learning anymore. I will have
9:22moved on.
9:23Perhaps I'll still learn a little bit
9:25more about editing or a little bit more
9:26about piano, but it won't be like a
9:28brand new skill that I'm developing over
9:30time, but I will have a new skill that
9:32I'm developing over time because
9:34developing skills over time is one of
9:36the most important things you can do for
9:37your growth.
9:39And I'm not even talking about growth in
9:41the sense of like becoming a
9:43better person in the marketplace. I'm
9:46I'm describing growth as
9:48there is an internal feeling within you
9:52that you are not enough as a man.
9:55Tell me that's not true.
9:58And I'm telling you the solution to that
9:59feeling is to become the man that you
10:02know that you can be.
10:05And to become that man you have to learn
10:06in chunks.
10:08You cannot learn in 3-minute videos,
10:10dumb [ __ ] okay?
10:15Number four, the power of planning.
10:18You need to plan things out. There's no
10:21way around it.
10:22I'm just going to give you number four
10:23and five right now.
10:24Planning and reflection, okay? Planning
10:27is number four, reflection is number
10:28five, but they go hand in hand so let's
10:30deliver them together.
10:32The power of planning is hilarious. I I
10:35talked to my brother about
10:37I think 10 years ago now about the use
10:39of a calendar.
10:43Now you might be laughing at the use of
10:44a calendar. What the Who Who doesn't
10:46know how to use a calendar?
10:48But up until that point
10:50he didn't use a calendar. Like he just
10:53lived his life.
10:56Fine.
10:58But if you just live your life without
11:00planning
11:02then life is living you.
11:06I'll say that again. If you live your
11:08life without planning
11:10life is living you.
11:14What planning does is it takes your
11:16ideas and it puts them into reality.
11:21Seems pretty important, right?
11:24But if I had to guess, 30 to 40% of
11:27people don't do this.
11:31Dumb [ __ ]
11:33I'm telling you, plan your life.
11:37I'm not saying you got to plan every
11:38single minute,
11:39but
11:41plan time with the boys.
11:44Plan time with your family.
11:47This even goes down to practical
11:49elements. I have in my phone every 3
11:52months to replace the filters that
11:55filter the water under my sink. I have
11:58it set up that every 2 months I replace
12:00the filters in my house. Every 3 months
12:04I check
12:05the tires and schedule a rotation.
12:08There are things that need to get done
12:10on a scheduled basis in this life, and
12:13it is your responsibility as a man to
12:15get those things done. So, get them done
12:18easily. Set your life to easy mode by
12:22having a schedule of when you do certain
12:25things. If I go over to your house and
12:27your house air filter is disgusting
12:29because you haven't changed it in 9
12:31months and you're the man of the house,
12:33I'm not your friend. I'm sorry.
12:37It's just not the type of person that I
12:40like to spend time with.
12:42Because how are you going to walk around
12:44with a dirty ass air filter in your
12:46house and you're going to come to me and
12:48say,
12:49"Dude, my air filter
12:51uh I don't know what happened. My air
12:52conditioning broke."
12:55Yeah, your air conditioning broke cuz
12:56you never changed the filter.
12:58Like you could have looked it up in 30
13:00seconds online and figured that out. You
13:02need to change your air filters.
13:04You need to rotate your tires.
13:06There are things that need to happen in
13:08life. You need to spend time with the
13:09boys. You need to go out on the lake and
13:10ride on the boat. You need to go out on
13:13the motorcycle ride. These sort of
13:14things need to get scheduled into your
13:16life, okay?
13:18How do you figure out what things you
13:19want to schedule into your life? Number
13:21five, reflection.
13:24You journal. You write things down.
13:27I know, old school, writing. Holy [ __ ]
13:30who does that?
13:31You can use a computer and type, or you
13:33can write with a pen and paper. Really
13:35doesn't matter, but the point is you
13:36need to take what's in your head
13:39and get it out of your head.
13:41And you need to do that regularly.
13:43And you need to do it in an organized
13:46fashion.
13:48I use AI to create journal prompts for
13:50myself.
13:51Monthly journal prompts that I go over.
13:58And they they vary based on
14:01the season of life I'm in, you know? Um
14:04when I wanted to focus on marriage, they
14:06were marriage questions. Just four. Who
14:08did you marry?
14:10Uh what surprised you about your wife
14:12this month? Thank Thank your wife for
14:15something she did. And
14:18what did she do to help you grow this
14:20month? What did you do to help her grow
14:21this month? Like easy as that. Quick,
14:24easy journal prompts that I do once a
14:27month when I was focused on marriage.
14:30Um
14:31it could be focused on money, you know?
14:34Uh what did I spend this month?
14:36What am I going to spend next month?
14:38What What am I trying to save for, you
14:40know?
14:43And just a last point on reflection is
14:48that
14:49if you care about something, you reflect
14:51about it.
14:52It really is as simple as that. If you
14:54care about it, you will reflect about
14:56it.
14:58I care about money.
14:59We have a thing in my house called
15:01Financial Friday. Every Friday we go
15:03over our finances. What did we spend?
15:05What did we save? Where are we
15:06allocating money? And guess what? I am
15:09way richer
15:10over the last year from starting that
15:12process. I have made so much money just
15:15by looking at it every single week
15:17and not neglecting it.
15:19Reflection, what you reflect
15:23what you take the time to reflect on
15:26literally is what grows in your life.
15:29And you're reflecting whether you want
15:31to or not, just so you know.
15:34My nephew calls me the other day
15:36reflecting over that he hasn't made the
15:38boxing team yet that he's been really
15:40really working his ass off to make and
15:42it's depressing as heck that he hasn't
15:44made this team yet.
15:46But he's not intentionally reflecting.
15:48He's not sitting down with a piece of
15:49paper or a computer and typing out
15:52here's why I didn't make the team,
15:54here's what I can do to make the team.
15:56He's literally just like ruminating on
15:58it and then calling me to complain,
16:01which is fine. If you need to call
16:02someone to complain, that's totally
16:04fine.
16:05But if you learn to reflect and
16:08then to plan
16:11how to fix the things that you've
16:12reflected on that you didn't like
16:15that's literally how you change your
16:17life.
16:20I hope you've enjoyed the five
16:22non-negotiable health habits that every
16:24man needs to build.
16:26These are things that I've built over
16:27the last 10 years of my life
16:30that have genuinely changed my life.
16:33And
16:35I hope that
16:37you can put one or two of these into
16:39effect.
16:43Get a good morning and night routine.
16:45Lift, run, eat. Learn new things in
16:47chunks.
16:48Learn how to plan and learn how to
16:50reflect.
16:52Have a great day, y'all. Peace.
16:55>> There you go. There you go. Go. Go. Go.
16:58Turn.
17:00Oh, he's going up the hill now.
17:03>> If you liked that, don't forget to
17:04subscribe.
17:05>> how to shift into second.
17:09Ooh. Ooh.
17:11Ooh, yeah.
17:12That's a beginner right there.
17:19Hey, you good, bro?
17:21All right.