Reaching Peak Performance

In this episode Paul Jamison shares some insights on how we can improve our sleep, nutrition and exercise in order to have more energy to run our businesses with better effectiveness. 🎟️ Equip Expo 👉 Save 50% off Equip Expo Ticket w/ Promo Code PAUL: Register Here https://go.equipexposition.com/promocode-paul 📚 Level Up Your Money (New Release) 👉 Get Your Paperback Copy! https://pauljamison.org/book 🎧 Level Up Your Money (Audiobook) 👉 Listen on Audible https://pauljamison.org/audiobook 📲 Connect with Paul - Visit Official Website https://www.thepauljamison.com/ 🛠️ Paul's Recommended Tools & Professionals Try the CRM Jobber - Click Here https://pauljamison.org/Jobber 📞 CallRail – Track where your leads are coming from: callrail.com https://partners.callrail.com/cc4gs529efdp 📚 The Landscaping Bookkeeper – Know your numbers, stress less: thelandscapingbookkeeper.com https://thelandscapingbookkeeper.com/ The Lawn Care Bootcamp - Click Here https://pauljamison.org/bootcamp 📈 Lawn Care Launch: Click Here https://thelandscapingbookkeeper.com/lawn-care-launch (new program for business owners) 🌐 Footbridge Media – Get a pro lawn care website: footbridgemedia.com https://www.footbridgemedia.com/paul-jamison?ref=pauljamison 📦 Business-Building Resources by Paul Price Increase Letter Template https://www.thepauljamison.com/resource_redirect/landing_pages/2150230978 Contract Templates https://www.thepauljamison.com/resource_redirect/landing_pages/2150230978 📚 Paul's Most Popular Business Books How to Build a Thriving Lawn Care Business: Buy on Amazon https://www.amazon.com/dp/B0D4K835L4 Cut That Grass and Make That Cash: Buy on Amazon https://www.amazon.com/dp/B08SP7MQ13

• 0:00Speaker 00

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• 0:31Speaker 01

  Hello and welcome to the Green Industry Podcast, your go-to guide for building a more profitable and thriving lawn care and landscaping business. Your host, Paul Jameson, is the author of five bestselling books, including Cut That Grass and Make That Cash and his latest, Level Up Your Money, all available on Amazon and Audible. Now get ready for more expert insights and practical strategies to boost your business and level up your life. Here's Paul Jamison.

• 1:06Speaker 00

  Welcome back to the show. I have a question for you today. Do you feel like you are operating at peak performance? You're giving it your best. Each customer is getting your best effort, your highest level of energy. At the end of the day, when you're done with work and you go home and you see your family, are they getting your best effort? Are they getting your highest level of energy? Or is your family getting the leftovers? Maybe your customers are getting the leftovers because you're dragging through the day. Well, my friend, I have memories of being sick and tired.

• 1:51Speaker 00

  And when I was sick physically and tired emotionally and physically, it affected everybody around me because I was just doing enough to make it through the day. So hopefully I can get to bed alive, get some rest and hopefully recharge my battery just enough to do it again the next day. I remember one morning I had driven, I was working at a radio station at the time, part-time, running my landscaping business full-time. And the radio station was about one hour's drive each way from, from where I was living.

• 2:33Speaker 00

  Maybe like 50 minutes if there was light traffic, but then if there's more traffic, you know, it could take an hour. And I was so broke, I needed to go. This was back when we had paper checks. Some of you are like, what's a check, Paul? I use Jobber. My customers pay me with Jobber, like you tell me. And so you don't even know what a check is. This is way back before I had Jobber. This is way back in the day. I didn't start Jobber until 2019. But anyway, I, it was payday. So I needed to go pick up my check. And then, so I drove an hour, picked up my check, crack it on. And then I had to go pick up sod. I had to go to the sod supplier and get, get ready for work for the day.

• 3:17Speaker 00

  So I go to the sod supplier and I just remember like, man, I am so tired. I'm so exhausted and I had big bags under my eyes and I was barely staying awake. And this is like, you know, 7:00 AM in the morning, maybe, maybe 7:30 in the morning. And I'm talking to this guy and he's looking at me and, and somehow I brought up how old I was. And he looked at me, he's like, really? He was like, you look a lot older than that. And it really made me mad because I was like, you know, the compliment, my friend Nayler, he's 48 at the recording of this podcast. He looks younger than he is. Most people are like, you're 48, you look like you're 38, right? My friend, Dr. Frank,

• 4:01Speaker 00

  he's, I was just talking to him the other day and we're going to talk about this on today's program. We're going to talk about how to get to peak performance. But Dr. Frank, I believe he's 60, 67 or he's around there. He's, he's, he's under 70. He's in his upper 60s, but he looks like he's 45. I mean, if he, if he met somebody and said, yeah, I'm 48, 45, you probably would believe it. If he said he was 54, you would definitely believe it. He looks like he's in his 50s, but he's in his upper 60s. And so anyway, I'm going somewhere with all of this that I just, I just have that memory of that guy kind of like being in shock of how, what my age was, but I looked a lot older

• 4:43Speaker 00

  because I was carrying the fatigue, the tiredness, the stress. It felt like I had the weight of the world on my shoulders. So anyway, I went on a journey of figuring out how do I get healthy and stay healthy? How do I get my energy levels to sustainability where I'm serving my customers at peak performance? Now, and if you're in the trades, you're in construction and I've worked in roofing for one week.

• 5:23Speaker 00

  I worked in landscaping for over 16 years. I've been around the trades for almost two decades. And one thing you'll know about the trades is guys love energy drinks, right? The, the, the various energy drinks. The problem with those is they may give you energy for, you know, 10, 15, 20 minutes, 30 minutes, but then there's what they call the crash. And then you're feeling sluggish again. So what do they do? They get another energy drink and this, that and the other. And now there's all these health ramifications of that. Like that's not the solution, right? Going to the convenience store and getting the ice cold energy drink. Like that, that routine is not the way to have peak performance.

• 6:06Speaker 00

  I'm talking peak performance. I'm not against caffeine. We'll talk about that in a moment. But there's a place we can get to where we're truly at optimal health. Now, I have a friend, his name's JP, his nickname's JP is his real name's Jonathan Potoschnik. And I love his YouTube channel. It's called Five for 50. Because he has this theory, if you go as hard as you can on the right activities, building the right business for five years. So wherever you are today, however old, or however old you are today, for the next five years,

• 6:48Speaker 00

  if you will give it all you got to building a business with the right foundation, doing things the right way with, with wisdom, five years, all in, it could potentially create 50 years, like the next 50 years of your life of where you're just reaping the benefit of that, that five, five years of all in. So anyway, Jonathan recently put out a video on the journey he's been on with his health and how he wants to be at peak performance. He's, he's approaching age 50 now.

• 7:32Speaker 00

  And so we're going to play a segment of his talk coming up. But there's three main things that Jonathan shares about in his video. And that's what I want to talk about on today's program. He talks about, if you want to get to peak performance and optimal health, and he actually spent, him and his wife have spent $340,000 on his health journey with a longevity doctor. And I'm thinking, man, I gotta, I gotta, I got a longevity doctor for free. My friend, Dr. Frank Hallman, he'd gladly take 340,000 bucks for me, JP, anybody. He's, he's, he's, anyway, we're going to have him on the program. I've already, I've already talked to him soon. Dr. Frank's going to come back on the program.

• 8:17Speaker 00

  He's, he's a, a health coach now. He helps a lot of people transform their health and specifically get rid of their belly fat. That's kind of his expertise is as you get older, it gets more stubborn and stubborn to get rid of that belly fat. So he talks about that. But anyway, I personally am trying to get rid of some belly fat. But really, and that's definitely a goal of mine, but what my main goal is to, is to get to peak performance so that I'm giving it my best. I'm, I'm in that season of the five for 50, meaning I'm, I'm in the five years where I'm trying to create as much wealth as I can.

• 8:59Speaker 00

  And as the revenue and income is growing rapidly, investing that in things that are going up in value so that my next 50 years, Lord willing, and then ultimately my descendants will reap the benefit of all of this. But if I work, let's say four hours a day. Now you might say four hours a day, Paul, you should be working eight hours or 12 hours a day. Okay. Well, let's say you work eight hours a day, but there's only four hours within that when you're actually doing an income producing activity where you're actually like serving your customer. So anyway, whatever the amount of time is in a day where you're dialed in, locked in, getting after it, serving your customer.

• 9:43Speaker 00

  I want that time to be peak performance and athletes, they do this, the, the great athletes, right? They do this well. It's the fourth quarter in the game. Everyone's tired. Everyone's sweating. Everyone's huffing and puffing. Who is still at peak performance when the game's on the line? When there's two minutes left in the fourth quarter, of course, everyone's tired out there, but some people are so fatigued and exhausted and tired. And it's the biggest moment of the game. It's the biggest moment of their life, but they're not ready for the moment. And as entrepreneurs, as business people, how can we get ourself in position so that our customers, we're, we're knocking it out of the park?

• 10:26Speaker 00

  For our team members, we're leading them in a way where we're attracting the best team members and our team members are giving their best effort because they want to work for a, a leader. I don't like the word boss, but if they respect their boss, then they're going to want to show up and do a good job. I've had many jobs where when the boss walks in the room, everyone walks on eggshells and gets all uptight and, and gets all uncomfortable and, and they don't respect the boss because his poor character and leadership and all this. I'm, I'm talking the opposite of that. How, how do you show up at peak performance that your team members are so fired up to give it their all?

• 11:08Speaker 00

  And then when you go home, your wife and kids get your best effort. So anyway.

• 11:15Speaker 00

  Jonathan Petoshnik, JP, as we nickname him, he came out with this YouTube video about what he learned after spending $340,000 on his health. And it was interesting because there's three main areas that we want to focus on. And that is our sleep. Because that's really when our body recovers. But a lot of people aren't getting a rejuvenating sleep the way that we should. And then there's nutrition, what we put in our body, beverages, foods. What are we putting in our body? And that's going to affect how we feel and how

• 11:59Speaker 00

  we look. And then exercise. So those are the big three. Exercise, nutrition, and sleep. And so I'm going to play a segment here from Jonathan's talk. But before we get into that, I just want to share my, my takeaways on those three things. And then I'm kind of asking myself some introspective questions here that are somewhat rhetorical. I mean, I guess any question on a podcast rhetorical because you can't, you're sitting in your truck or wherever you're listening, and you're like talking back to the, to the CD player thing. Paul, here's my answer. But anyway, so even if it was a rhetorical question, how would you give me your answer? But here's, here's a question for us. Okay. And you can just

• 12:43Speaker 00

  think about this. How would you rate your sleep on a scale from one to 10? Are you sleeping good? And you're waking up rejuvenated, ready to fight the day? Now, there's, there's some ways that we can improve our sleep. Number one, getting a quality mattress. That helps. If you're sleeping on some raggedy mattress versus a really nice mattress, that alone can I think make a big difference. Number two is, and for this is for me personally, I sleep better when it's cold. And when the room is dark. So if you got a whole bunch

• 13:25Speaker 00

  of lights, electronics, and all kinds of lights in your room, that could affect your sleep. And if it's too hot in there, that could affect your sleep. So putting your phone on do not disturb, and honestly, not just before you go to bed, but what if you put your phone on do not disturb at one hour, or even 30 minutes before you go to bed? And that, that final 10, 15, 20, 30, 40, 50 minutes to an hour before you go to bed, you're not scrolling through social media, you're not watching some television show, but you're starting to prepare for the next day. So I recommend having a journal where you write down your three wins, your three big wins from the day, because you want to

• 14:08Speaker 00

  frame the day as a win. It's something I learned from Benjamin Hardy and Dan Sullivan in their book 10x is easier than 3x, pardon me, 10x is easier than 2x. But if you have a journal, so an hour before bed, phone goes on do not disturb. I ain't scrolling through no Instagram, Tik Tok, YouTube, Facebook, none of that stuff. When it's an hour before bed, this is now, in order for me to be at peak performance the next day, I gotta take this, I gotta take this time before bed very serious. I got a journal. Okay, well, write down, what were my three big wins today? Because I want to frame today as a win. What were the three big, biggest things I got accomplished today? Boom, boom, boom. Now I'm looking ahead towards tomorrow. So subconsciously, while I'm sleeping, like when I wake up

• 14:51Speaker 00

  in the middle, pardon me, when I wake up in the morning, I already know what my accomplishments are for today, what my mission is for today, what the assignment is for the day. So before I go to bed, I've written down my three big wins. And now I'm writing down, okay, tomorrow, my three big wins I'm trying to do tomorrow are A, B, C, or one, two, three. Michael Jackson, you should sing a song about that. All right, now, that's sleep. There's a whole bunch more to that. And I think when we have Dr. Frank back on the program, we'll, we'll

• 15:31Speaker 00

  discuss sleep. But just for me, having the phone away from you on do not disturb, no lights on in the room. What I mean by lights is you got like, I think the only light in my room is my fire detector thing. It's got a little, little light that beeps, but, or not beeps, but flashes. But other than that one, I got, I got rid of all the other electronics in the room. So that there's sleep. And then it's cold. I like it cold. And then that helps me sleep better. And again, I mentioned the mattress. Then there's nutrition. All right now, this is a whole podcast for a whole nother day. And we got it in queue. That's

• 16:12Speaker 00

  a tough word. Cue, spelled Q U E, U E F A. Anyway, we got it down the pipeline here to talk about nutrition. But Dr. Frank, when you start talking to him about belly fat, he's going to talk to you a lot about nutrition. He's also going to talk to you a lot about stress. Because if you got all this stress in your life, that affects your health, which affects your belly. But anyway, what we're putting into our body matters. So we, we want to be hydrated. We want to be eating the right foods and having good nutrition. And then number three, and JP is going to talk about this. And again, we're going to play the segment with JP coming right up. But he talks a lot about exercise. And so, and

• 16:56Speaker 00

  Dr. Frank talks a lot about exercise. And so this is something that we put on the back burner as entrepreneurs. It's like, we have all these other fires to put out, that sometimes our exercise, and, and, and doing the strategic exercises for our body, and being intentional about nutrition, and hydration, and sleep. Sometimes we put those things on the back burner. But I'm in a season of my life, and JP, here he is, approaching 50 years old. He's, he's worth tens of millions of dollars. He's, he's built multiple successful eight-figure businesses. He sold a software business for astronomical amounts of money. He's very,

• 17:39Speaker 00

  very successful. And he, he had failures before that. So he's not, his life, he didn't come out of the womb and just build eight-figure successful businesses. He had, he had some flops and failures and, and misalignments beforehand. He had a business that was doing good, but it wasn't his calling in life. And he, he literally just walked away. He gave all his equity back. And he's like, the same for me. And you know, here you go. Here's the keys to the business, successful business. I got to go do something else that I was called to do that I'm, I'm more aligned to do. But anyway, my point is, here's a man who is worth tens of millions of dollars, very successful entrepreneur. And what does

• 18:18Speaker 00

  he value the most? As a businessman? Being at peak performance? Like, he gets it. He understands how he sleeps, what he eats, what he drinks, how he exercises, how much he exercises. The exercise, nutrition, and sleep can put him in position to be giving it his all in business. So we're going to hear a quick word from today's show sponsors. And I'm going to play a segment from his video where he talks about what he's learned on his health and the things that he's focused on in his health, coming right up.

• 19:00Speaker 00

  Are you serious about leveling up your lawn care business this year? Then you need to be in Louisville, Kentucky from October 20th through 23rd for the Equip Expo. This is the Super Bowl of our industry, featuring 30 acres of outdoor demos where you can test the latest gear from every major manufacturer. Don't be the pro who pays $120 at the gate. Go to the link in the show notes right now. Use promo code PAUL at checkout, and you'll save 50% off. That's half off your registration, locking in your pass for as low as $12.50. Don't wait. Register today at the link in the show notes. Use promo code PAUL. You'll save half off. And I hope to see you soon in good old Louisville, Kentucky.

• 19:43Speaker 00

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• 20:23Speaker 00

  off each of those events. The promo code PAUL gets you half off of Naylor's LCR Summit event, where I will be one of the guest speakers, teaching about how to be optimizing your social media to be getting as much paid customers as possible from your social media. And that event's going to be awesome. The LCR Summit, PayJack's going to be teaching on numbers, Eric Tripple is on sales, Naylor, on many topics. We got guest speaker coming, special guest speaker is going to be announced soon. And all kind of fun there on Monday and Tuesday at the big weekend Louisville for LCR Summit. Half off your tickets with promo code PAUL. And then we got the Equip Expo, October 20th through 23rd, year 2026. Promo code PAUL

• 21:07Speaker 00

  gets you half off of that event as well. So you got to register for those separately. They're two different events. They're both in Louisville, they're both the same week. The LCR Summit's on Monday and Tuesday. Equip Expo starts Tuesday night at Churchill Downs. And then it's all day Wednesday, Thursday, Friday. Promo code PAUL gets you half off both of those. All right, let's hear the segment, straight from the horse's mouth. JP, he spent $340,000 on his health. Here's what he learned.

• 21:36Speaker 02

  In 2017, I bought an Aura ring, kind of like a whoop device to track data. And wearing it, I learned that I was waking up a lot in the middle of the night, but I had no recollection of it. So I went to a sleep doctor, had a sleep study done, and found out I had mild sleep apnea. And he recommended making this mouth device that I'd wear at night. And the idea was, wear it for a while, then we'll retest you, do another sleep study, and we'll find out if it fixed the problem. Problem is the guy died, so I never got the results. And that was sort of the end of that. I didn't know if the mouth guard I was wearing worked. I didn't love it, stopped wearing it. In hindsight, I think it would have worked.

• 22:21Speaker 02

  And that probably cost me about $340,000, which I'm going to talk about. So in August of 2019, I sold my software company. And all of 2019 was just beyond exhausting. I knew I was sleeping terrible, like really bad. It was just travel, people coming to visit me, taking multiple companies through due diligence. It was exhausting. So in January of 2020, I'm looking for a solution to this sleep thing. I knew I needed to deal with it and I was willing to spend some money. And I looked around and I ultimately decided to hire a longevity doctor. And it cost me $85,000 a year. I stayed with them for three years. My wife Tiffany used them for one year.

• 23:07Speaker 02

  We spent $340,000 and that's a lot of money. But the thing was, and my logic at the time was, I knew I wasn't sleeping good enough. And I wanted to feel good. I didn't feel horrible. I just wanted to feel really good. And when I sold my software business, I was 43 and I'm thinking, I want to feel as good as I can for as long as I can. And I want to be able to perform at the highest level in life as long as I possibly can. And also because I liked health and I paid attention to health stuff. I was like, I don't, I've got money. I don't want to be stupid and be cheap about spending money and then not catch something early and die of something that could have been prevented.

• 23:48Speaker 02

  So that was sort of my logic and why I was willing to spend this money. And I learned a lot. I already knew a fair bit because again, I've been pretty healthy compared to the majority of people. But I learned a lot more. I now believe you can get about 80% of the results of what I did for about 10% of the money. And I'm going to tell you exactly how. I'm going to tell you exactly what I do. I'm not telling you what to do. I'm just saying, hey, here's what I do. Here's what I've learned. I hope it's of value for you. And it's not just about longevity and living longer. It's about how can you feel as good as possible right now? And how can you operate at the highest level possible right now?

• 24:32Speaker 02

  The other thing I'll say is I also believe that spending the money with the right longevity doctor is worth it. The 85,000 a year, it's worth it. But you have to follow the plan exactly and near perfectly. And if you don't, then it's a question mark as to whether or not it's worth it. So to start, you're probably thinking, well, what do you get for 85,000 a year? The quick version is we did two days of like super serious testing, all kinds of stuff for most of the day, twice a year. Lots of stuff. I'm not, in this video, I don't, I'm not going to go into all the weeds on everything. It's too much information.

• 25:12Speaker 02

  The biggest thing I want to give you is here's what I think is the easiest way to get the most significant results. Another thing is they're on call if you ever need anything, anything at all, doctors on call. If there's a problem, multiple doctors will go to work on it. They'll figure out any problem, figure out a solution. They help you with nutrition. They help you optimize everything. You're doing all this testing and then they're trying to dial in, like if your blood, maybe as an example, blood work, they find that something's off, how do we dial that in? So trying to optimize as much as possible. I took a bunch of supplements. They package up all my supplements, send them all to me every month. They had a trainer you could work out with if you were local.

• 25:57Speaker 02

  Most of the clients that were out of state. And then if there are any special longevity things you needed to do, like you needed to take a shot or a pill, they handled all that. They handled all the prescriptions. So that's the gist of what you got for the 85,000 a year. So here are my two biggest conclusions. And this might sound incredibly obvious. What actually matters at the end of the day is are you sleeping enough? Are you exercising enough? And are you eating right? I mean, it's like, it's the basics. Sleep, exercise, diet. And then the testing is sort of a feedback loop to say, okay, you're not getting enough sleep. You're not moving certain numbers, so we need to up the exercise.

• 26:41Speaker 02

  Cholesterol or something's out of whack. Here's where we need to tweak the diet. That's why the testing is so important. And all of us, you know, we just want a pill or we want some kind of a magic and we want science to just clean up all of our bad decisions and fix all of our problems. But at the end of the day, it doesn't work that way. And I don't think it's going to be working that way anytime soon. Diet, exercise and sleep. That's what matters. So when I said that I believe the money's worth it, it's based on this idea that if you do everything I was referring to, like getting the basics right, diet, sleep and exercise, then it's worth it. But if you're not doing those things, those are the basics. You got to get them right first. And that's why after three years, I stopped spending the money.

• 27:25Speaker 02

  We were traveling at least half the year for three or four years. When I'm in Italy or Japan or wherever, I'm eating the food. We're doing a lot of stuff. I'm not getting the same level of exercise. We spent a lot of time outside the country and I just felt like I was wasting the money. The other big conclusion that I came to, the thing that I learned is I'm just more conservative than a lot of people. So as an example, you may be familiar with Tim Harris. Think back to him in the early days. He was trying all kinds of stuff on himself. I'm not that guy. Or Brian Johnson, who's all over social media, who maybe spends $2 million a year. He's experimenting on himself. And I think what he's doing is actually really interesting. That's not me.

• 28:09Speaker 02

  I mean, I'll give you a couple of examples. If you're interested in this kind of stuff, just to make my point, like this is how conservative I am. My testosterone's like 550, something like that. And the ideal from when I was younger, we'd probably put it at, call it 800 to 1,000. So from a longevity standpoint, we want to optimize that. We want to get you up to that 800 to 1,000. I'm at 550. The problem with testosterone is, and I'm not negative on it, once you start taking it, you'll take it the rest of your life. And so I'm like, you know what? I feel good. I don't have any problems. I'm going to put that off as long as I can because you never know what side effects there might be, even though it's probably one of the more conservative things you could do. I'm just giving you an example of how I'm conservative.

• 28:54Speaker 02

  So you could spend all this money, but if you don't do all the stuff, then what's the point? Another example is there's all these modalities that might get you increased lifespan or better health late in life. And everybody disagrees on all of them. If you read like this doctor believes you should do it, this doctor, no way, doesn't do anything. It's just a waste of money. This doctor's like, that might actually be bad. So nobody agrees. And there's no long 15 year study proving it. There's a lot of animal studies, but there's no proof a lot of times. Case in point, the one thing, one of the few things I decided to do was something called rapamycin. It's the one thing I could find the highest number of doctors agreed on it.

• 29:38Speaker 02

  Not all, but the highest number. So I do that for a while. And then at some point, more and more doctors start to say, you know what? Not so sure anymore. And it's, I tell you all this just to simply make the point that if you like this kind of stuff and you're into this and you hear everybody talking about how we're going to live forever. Well, first I don't think we're going to live forever, but we're going to live for a really long time. We're going to live for way longer, maybe, but you got to do all this stuff. And you've got to do all this stuff before there's any proof it'll actually work. So you become a little bit of a guinea pig and hope you're doing the right stuff. And so I was a little more conservative than many people are. And I just, I didn't want to do all the stuff. I'll put it that way. But that's not really what the whole video is about. That's just like sort of the backstory.

• 30:23Speaker 02

  What I want to cover here is what will help you today and help you for the long term based on what I've learned. And so I'm just going to share with you what I now do. And the thing I would remind you of is my goal is to be healthy, high energy, and hopefully not die of something stupid that I could have caught and I could have fixed when it was stage one. Just like, can we catch this stuff early? The other thing is I'm not trying to optimize to the nth degree. I'm trying to keep it simple and realistic and just do the stuff that there's a lot of data behind and it's proven. Because I can do that and I can do that for the long term.

• 30:59Speaker 02

  All right. So details and I'm going to give them to you fast. And I'm not going to go into lots of detail about why and all the reasons. You can go to chat GPT and search on this stuff if you're interested. But if you just do what I'm about to talk about that I do, you frankly, don't need to do much research and you don't need a much of additional information. Cause I'm going to give you the basics that I believe in. From everything I've done and everything I've spent money on and everything I've learned. And I like this topic. I'm just going to give you the basics and if you do all this stuff and you want to go to the next level. Okay, that's when I think you might do a bunch of research. So the things that I adamantly believe. They're not necessarily the way I always lived.

• 31:45Speaker 02

  They're the things I adamantly believe and I try my best to do now. Sleep, top level thing, probably the most important, seven to eight hours a night of real sleep. So you might consider using a sleep tracker like a whoop device or an Apple watch just to see how good your sleep really is. You might say, well, I sleep six hours a night and I don't wake up or I wake up once. But when you actually see the data, it's like, oh, wait, you know, I am asleep, but the quality is actually not very good. And that can happen for a million reasons. So the device, I don't think you need to wear it long term. It just shows you some stuff. Like as an example, a lot of people don't think that sugar or don't know that sugar, alcohol, caffeine completely destroys your sleep.

• 32:30Speaker 02

  And I can say it. Somebody else can say it, but when you see it in the data and you see the difference between when you don't consume any of that junk in your life and you do, it's like, it's obvious and then you know. And that's the best way to make change. So, and then the other thing I tell you that you'll learn is just because you're in bed for seven hours, you're not sleeping seven hours. And so that you might be in bed for seven hours and you might get five hours and 15 minutes of sleep. So a real seven or eight hours is a little bit more work to get. You learn all that by tracking your data. I don't think you need to do it for ever. In fact, I'm not convinced it's a good idea to always look at your data. But this is the top level thing. After that, exercise. I pretty much say pretty much every day. Like walking cardio weights, like every day.

• 33:16Speaker 02

  If you're not doing cardio weights, walking. It's like, I think it's just best to do it every day. You know, you can, if you're disciplined enough, sure, take off a day. It's not the end of the world, but consistency is what makes things happen. And so I tend to think something every single day. If you're not working in the field and you're not exercising at all, then the thing I believe in is you're not going to go from 62 or from zero to 60 like that. You haven't been doing anything. So it's like, just do 10 minutes per day. Seven days a week, 10 minutes per day. Maybe it's just walking. Maybe it's just starting to lift weights again. It's something 10 minutes a day. Then every two to three weeks, you add five minutes.

• 33:59Speaker 02

  But you do it every single day and you're just creating a routine. You're just creating a habit. You have to make it so unbelievably easy, you'll actually do it. Like it's not exactly hard to go walk 10 minutes. If you're like, oh, I'm going to start walking 20,000 steps. Ah, no, you won't. That'll die really fast. But if you just do 10 minutes and then you're done, this will work. It's like proven data. I just, I really believe it. So start really small and just scale it up and be consistent every day. From a food standpoint, this basic idea that everything in the center of the store will kill you. Everything on the outside of the store is probably generally pretty good for you. So you pretty much shop the perimeter. Think about what's on the perimeter. It's your meat and vegetables.

• 34:43Speaker 02

  Couple of ideas around food. The data says, and again, I'm leaving out all the why. I'm not getting into the weeds, but the data says for both performance now and longevity in the future, 75% to 100% of your body weight in protein. So if you weigh 200 pounds, you want 150 to 200 grams of protein a day. Pretty simple rule. I, I'm convinced that's reality. If you want to lose weight, then, which is the camp most people are in, then I think the only way it happens, at least based on my experience, is you have to track your calories. And you have to track your protein. And I just recommend you buy MyFitnessPal for 70 bucks a year

• 35:27Speaker 02

  or 60 bucks or whatever it costs and just log all your food. It's a pain in the butt. I hate it. And every time I don't do it, even though I'm eating super clean, I don't make progress. The minute I do it, I make progress. Because so many things slip in to your life, into your diet. And you're like, you don't realize the cost. When you track it, just like in business, when you track the data, it results in change. You know exactly what to do. Same scenario here. So track everything. I don't track veggies. I just track everything else. And if you're wanting to lose weight, I've over the years heard a million different ways and different tricks to figure it out. The one that works for me, everybody's different, have no idea what worked for you. If I'm trying to figure out like, how many calories should I consume?

• 36:12Speaker 02

  I just multiply nine times my body weight. So it's like, let's say you're 200 pounds times nine, 1800 calories. That's how many calories you get a day. It's like that simple. Now, again, everybody's different. That's what works for me. There's a million different calculations and formulas. That's the one I've learned over the years. That's the one I use. If I, if I, again, keep it to 1800 calories as an example. If I were 200 pounds, then I'm going to lose weight. I don't adjust it for working out. Like if I burned 500 calories that day working out, I still only consume 1800. First and foremost, you get your protein. That example of 75 to 100% of your calories come from, or 75 to 100% of your body weight in grams.

• 36:57Speaker 02

  So in this case, 200 pound person, you want 150 to 200 grams of protein and you'll eat 1800 calories. The easiest way to do this, again, going fast. Turkey, eggs, egg whites mixed together, super low calories, lots of protein, creates a great base. If you just do a number of meals like that, you have tons of calories left over. Even in my example of 1800, you can eat other stuff. It's like, I've learned this years ago and when I follow it, results. When I don't, results aren't very good. For exercise, this was the single biggest game changer, mindset game changer in the last few years for me. I am a more as better guy.

• 37:41Speaker 02

  I am a harder as better guy. So if I want to lose weight, then calories always made sense to me. But hard, hard workouts, that was the way. And I've come to learn that's not the way. I think it's the calorie thing I just talked about, the protein thing I just talked about, and 10 to 20,000 steps a day. And you lift weights four to five days a week for, call it 30 minutes. Because you're trying to, between the protein and the weightlifting, you're preserving muscle. And frankly, you can still build. The steps are the key. The hard cardio, the interval training, which is what I always like and feel the best on. And it just doesn't get the same results.

• 38:25Speaker 02

  You're like, I don't have time to walk 10 to 20,000 steps a day. Get a stand up desk. That's what you're looking at right now. Raises and lowers, and I have a treadmill that I just roll. I've had it for a long time and I can roll my treadmill under here or I actually like to walk outside. I still prefer and think like the hard cardio is better long term. But if you're in a weight cutting scenario, then this is where the walking and the weights, I think are the way to go. So those are the three core. Okay. And like the very fast, very simple, I'm 100% confident in that data. The next level I tell you about is, and I've been doing this since my mid twenties. It was recommended to me then, find an internal medicine doctor.

• 39:08Speaker 02

  So I had an internal medicine doctor forever. They're way more thorough. They spend way more time with you. That's who you want to find, internal medicine doctor. As an example, every time I'd go to see the guy, he'd probably spend at least 45 minutes with me. They, it's not, it's not the normal five minutes in and out. Like they're digging in, trying to figure things out. Insurance paid for it 100%. It was nothing special. It's just, it's a doctor that's very common. It's the kind of doctor to find. Now, some number of years ago, my doctor retired. He was awesome. I'd seen him for over 20 years. And I switched to a concierge version of an internal medicine doctor. I paid 3000 bucks a year. The cool thing about concierge medicine, I'm not saying you need to do it,

• 39:51Speaker 02

  but basically you can still use all your insurance, but you've got to pay this $3,000 on top of it out of pocket. But if you ever need anything, you can message them, text them, go through the portal, whatever. You can get, and I don't need much stuff. I don't get sick. But if you need anything, they're available to you anytime. And that's the, and there's no wait. It's like, like if I were to message my concierge doctor today, he'll respond today. And if I'm like, hey, I'd like to get some extra blood work. Cool. Schedule. Come next week. Like they just, it's just easier than a normal doctor. But most of the things you do will still be covered by insurance, not all, but most. The other thing I tell you is blood work every six months. So remember, we were trying to do two things here.

• 40:34Speaker 02

  We're trying to catch anything early. And we're also wanting to get data, again, just like in our business, to know if we should make a change. So diet, exercise, sleep matter most. Blood work tells us if we're making progress. And there's other tests you can do other than just blood work. When I did the longevity thing, we were doing a lot more testing than just blood work. But I'm keeping it simple for you. And I'm just saying, these are the basics I would do that hardly cost any money. It'll cost a little more money than doing nothing, but they'll get you a lot of results. So if you do this blood work every six months, it's super fast. It's super easy. Then you've got data to make decisions with. And at the end, I'm going to give you some more advanced, like not basic stuff you could do

• 41:18Speaker 02

  if you want to get a little closer to what you get in a longevity world. I'm going to put them on the screen and you can pause the video later and you can look at them. But I'm not going to get in the weeds on all that stuff.

• 41:29Speaker 02

  So if you just wanna outperform the average person and feel incredibly good, everything I just said, if you just get that stuff right, it's a game changer. So I'm gonna give you a few more things that I'd also recommend you do. And I've got my laptop down here. I'm gonna put these slides on the screen for you and you can just look at them. And I'm not gonna go into the weeds on all of this stuff. I'm just gonna give you a few highlights. You can pause the screen, pause the video, and you can look at these things. Starting on the left, where it says critical, I already talked about it. And when I say exercise, I'm talking cardio and lifting. I'm talking HIIT, high intensity, a couple of times a week would be ideal. Like, that is a really good way to live.

• 42:14Speaker 02

  Talked about all that stuff, the proven stuff. I historically have taken tons of supplements. I, I only take supplements if the data says to take them and the data says it's working. I don't just, I just, again, I'm conservative. Just because somebody posted on social media and says, this supplement's cool. It's like, maybe, but I don't know if I need it. Everybody's different. So the only ones that I put on the screen are the ones I think the data says pretty much everybody should be taking. Creatine, hunt, like maybe one of the most tested of all supplements. Like probably one of the most proven.

• 42:53Speaker 02

  D3, which is D vitamin, omega, fish oil, omega 3 fish oil. There's several types of magnesium. I listed the two that I take personally. Again, I'm just telling you what I do. I'm not telling you what to do. I'm just telling you what I do. And then those are the supplements. I take more supplements than that, but those are the supplements that I was comfortable saying because they're the supplements I believe pretty much everybody can take. Okay, I'm only telling you what I learned, not a doctor. That's why I won't list anything else. The other one that I've absolutely learned from all the longevity stuff is balance and flexibility.

• 43:32Speaker 02

  If you look at how most people look when they're walking around, they're just unbelievably stiff. They don't move very well. And that absolutely, in a massive way, catches up with you in the long term, in a massive way. And so anything you can do around balance and flexibility when you're younger will make you feel better now and have less like pain and injury and all the other stuff. But it will massively pay in the future. That is probably one of the really big things that has been pounded into my head going through this whole process and spending this money. Then two things that are super promising, but the data is, doesn't prove them with certainty.

• 44:16Speaker 02

  So one would be anything related to the sauna. So anything sauna related. I tend to think the real sauna versus the infrared might be better. We have an infrared. If I could do it all over again, I would have got the real sauna. I forget what you call that. And then I also do a probiotic. Lots of debate on that one, but I feel like the data is good enough. It's worth doing it, costs almost no money. The other things that I've learned, and my wife does all these, I don't do any of them. But the longevity group I worked with believed in all of these, and a lot of people do. One is red light. Another is peptides.

• 44:59Speaker 02

  I've done peptides, BP 157. I've got multiple shoulder injuries, like a torn supraspinatus. Not that you need to know all this, but with peptides and just working other muscle groups, I haven't had to have surgery on it and I can get by just fine. So I believe in them. I just don't do them all the time. Some people do. Hypallic O2 and cold plunge. Those, those things seem pretty promising, but who knows? Okay, so that's my list of things that I would say I've learned over time that I tend to feel pretty strongly about. So now, if you think about testing, so let's just talk about testing stuff. I'm not gonna go through all this. I'm just gonna kind of explain it.

• 45:42Speaker 02

  You can listen to me talk, then you can go, then you can pause the screen. I really strongly believe that you should do a genetics test. It's like, one time I put a name on the screen, Ambry. There's others. It's like, I don't remember what it cost, but I think it's like 300 bucks. And what it's gonna do is it's gonna tell you what your risks are. And so people don't wanna know this data, but I'll tell you, like, do you really in your business not wanna know what's wrong or could go wrong? Or would you rather know about it so you can fix it before it comes a problem? Or try to minimize it? That's my attitude and that's why I like the genetic test. So just to get super specific, to give you an example, I learned three things that mattered.

• 46:24Speaker 02

  One, I have a much higher risk for colon cancer. I've had the test. I have zero issues, but I've also been a pretty good eater for a long time. But it's a risk. So it's that, what does that mean? How do you action that data? Just means get it checked more often to catch it early. I have a higher risk of Alzheimer's. What do you do about that? The basics, diet, exercise, sleep, and really think about those things. And then the other one that I learned was I don't metabolize stimulants very well. I don't metabolize caffeine. That was one of the answers to my sleep problems. I was never a big coffee drinker. I only drank one cup of coffee early in the day. And really almost never drank it otherwise.

• 47:09Speaker 02

  But just that one cup for somebody like me, it stays with me longer throughout the day. If I drink anything related to caffeine or any sugar later in the day for me, because I don't metabolize things, it screws with my sleep. So these are the kinds of things you can learn that could be very valuable. The other things I put on here from a testing standpoint, under the basic column, it's the blood work. Your, your typical doctor is just gonna do what you'll call like level, level one labs. I would also recommend you get level two labs. I said every six months, not every single lab needs to be every six months. But the bigger point I wanted to make here is there's just the basic stuff they check for

• 47:50Speaker 02

  when you go and get blood work done, cholesterol and a variety of other things. Do the next level. And if you don't find a doctor that will do it, there are so many subscriptions now where you can pay 400 bucks a year and they will, you can get your blood taken and they will give you all the results and you don't have to go to the doctor. Like, there's a lot of ways to get a lot of deep data now that didn't exist five years ago. And I think it's fantastic. Now, the standard stuff too, that I'm only gonna mention it because like if you, if you're not aware of this stuff, it's really important to know. So as you get older, I think the day, like for a colonoscopy, I think that's like 45 on.

• 48:32Speaker 02

  And now colon cancer is becoming one of the big killers of young people. Maybe because of cokes and energy drinks, they don't know exactly why. Sounds like a good theory to me. Don't know. So if you're getting older, that is, moving up is one of the biggest ways to get people early in life. So if you don't wanna die of something stupid, you might wanna do that one. And that's just standard advice and insurance pays for it. Coronary calcium and the C I M T, this is all heart related stuff. You can Google it, you can chat GPT it. In the performance bucket, these are, I'm not gonna go into all these things. These are the things that you wanna watch to see, and I've left so much out. I'm giving you like the 80, 20 here.

• 49:16Speaker 02

  These are the key things you wanna watch. So VO2 takes a test. You can get it on like a whoop device, but it's not nearly as accurate as running on a treadmill or on a bike with a mask on. You don't have to do this, but if you really wanna optimize, like that right there is one of the single biggest predictors of longevity. Another one's interestingly enough, grip strength. But these other metrics that I put on here, they're all about health. And the better they are, the healthier you are, the better you'll feel, the better you'll perform, most likely, the better you'll perform later into life. On the right, on this next one, everything under next level, I'm not going into it.

• 49:55Speaker 02

  The full body scan and the, which is called Pranuvo and the gallery test, just two words on this. So this is in the, a lot of people don't do this. This is basic stuff to try to catch things early. Now I'll tell you, with the insurance company that we're now on, gallery is free. So it's, I think it's checking for like, it's a blood test and I think it's looking for 50 different cancers. It's not perfectly accurate. Pranuvo, it's an MRI. You can do it with or without contrast. It's not perfectly accurate. These tests tend to be called what's noise, the little noisy. They like pick, might pick up things that aren't real issues so they can send you down a rabbit hole,

• 50:39Speaker 02

  like something that wasn't a thing. But back to my idea, like those two tests together are probably 3,000 bucks a year. I just do them on alternating years. And actually I'll do gallery every year now because my insurance pays for it. But my point here is that, why not? Like if you're, if you've, if you can afford it, why not? Why not try to catch stuff early? I go back to the business example. Does it really make sense to run blind in your business? In your business, does it really make sense to just ignore problems? No, you wouldn't do that. So why would we do it here in the most important thing happening in our life? And so those two are the two, two of the many proactive things I do.

• 51:24Speaker 02

  Everything else below, chat GPT it, Google it. It's a sample of some of the things that I carried forward, not on an annual basis, but periodically from back when I did the longevity stuff. It's just a few of the many, many things we did when I spent an $85,000 a year for longevity that I felt had value on a periodic basis. All right. This longevity conversation, it's, I feel like whenever somebody hears longevity, it's linked to this idea of living forever, which I personally think is nonsense. So I prefer to think of it as like, how do you live longer?

• 52:04Speaker 02

  And how do you, late into life, have really good health? Instead of being sick for the last many, many, many years of your life. But just as much, it's like, how, how do you feel as good as you possibly can right now? And right now operate at the highest level you possibly can? And, and get to do all the stuff you wanna do and operate your business at the highest level? Be as competitive as you can? Be able to keep your foot on the gas all the time? Like, how do you live in that state? And how do you live in that state for as long as possible in life? That's what this conversation is to me. It's not just about the future, it's about like, right now?

• 52:46Speaker 02

  How do you become the best version of yourself to be as competitive as you possibly can be against everybody else you're competing with in business?

• 52:59Speaker 02

  And if you agree, if this is interesting to you, I'm guessing you feel the same. I just gave you a better way to do it. I just gave you a better way of living. And the last thing I'd say is, I heard this quote one time and I've never forgot it. And it's one of my favorite quotes, "A man with this health has a thousand dreams, infinite opportunities. A man without it has one, just his health." I think this is arguably the best place to invest your money.

• 53:28Speaker 00

  Well, if you listen all the way to the end, you obviously care about peak performance and getting your health to the next level. So thanks to JP for all the great content he's putting out on his channel, 5450 on YouTube. He's one of my mentors and I've been blessed to get to have a few meals with him over the years and get to see his beautiful home in person. And I've learned so much from him. But as he's, he's basically 10 years older than me. And I'm just thinking, Lord willing, I'm still alive 10 years from now, I want to be giving all I got in peak performance. And so my questions, again, that I mentioned

• 54:11Speaker 00

  earlier in the show, is how can I get better sleep? How can I get better nutrition? And how can I get better exercise and then do those more consistently? And I think over the next 10 years, for example, if I'm sleeping really well, undisturbed, deep sleep, seven, eight hours a night, and staying hydrated, putting in whole foods, nutrition that doesn't have a whole bunch of ingredients in it. Like JP mentioned, the perimeter of the grocery store is typically where you have your meat and produce and making smart selections of my meat and produce and staying

• 54:51Speaker 00

  away from everything in the bags and the boxes and all the extra ingredients. I don't want to look at a nutrition label and see, you know, 35 ingredients. I want to, you know, see an orange and be like, okay, one ingredient, the orange, right? If I take the peel off, there's an orange. Now, there's different layers of orange. There's different, maybe layers is the best word. There's different kinds of oranges. Anyway, even when you get a food with one ingredient, there are better ones than others. But that's a whole nother story for another day. And then the exercise. So speaking of exercise, I'm going to go to the gym.

• 55:25Speaker 02

  So JP's got me all fired up. I'll go do a shoulder workout.

• 55:29Speaker 00

  Thanks for listening to the program. Hope to catch you on the next one.

• 55:47Speaker 01

  Hey, it's Marty, producer of the Green Industry Podcast. This episode is over, but check the episode notes for links to products and services that you heard about during the episode. And thanks for listening.