#710 - Jim Kwik - 10 Hacks To Improve Your Memory, Focus & Attention
01:41:27 Share

Hello, everybody, welcome back to the show. My god, is jim. Quick is a world ren owned memory expert, a pod caster, and an often mastering a new skill, language or instrument can be an intimidating task. However, jim has found hacks, which can dramatically elevate your learning process. This has the potential to transform and argus learning approach into a simple journey toward peak brain performance.

Expect to learn if modern people's brains are actually broken, the biggest lies we are told about how to learn how memory actually works, where people go wrong when trying to improve the recall, how you can increase your reading speed, ways you can get into a flow state more easily, the strategies you need to know to access a limitless brain, and much more. This monday, another huge modern wisdom cma episode. I flew all the way out to arizona couple of weeks ago to record with doctor Jordan b.

Peterson, his third time on the podcast, and one of my favorite conversations, this was very, very special, a really awesome way to round out the year, and nearly a two year anniversary since the last time that he was on that goes alive this monday. So get ready for that one. Don't forget, they might be listening, but not subscribed.

And that means you will miss episode when they go up. The only way that you can ensure you will not miss them is by pressing the subscribe button on apple podcast, spotify or wherever you are listening. So go and do IT and support the show if you want. I thank you. But now, ladies and gentlemen, please welcome, jim quick.

Our modern people's brains broken in europe.

ion broken is as a big word, and I definitely can identify with being broken with my traumatic brain injury when I was a child and my learning difficulty and people teasing me, calling me broken. And I feel like our minds are under assault for sure.

No, with technology, I don't think that like technology is this is the reason, but certainly technology can amplify the issues of distraction and forgetting this and this kind of an overload information anxiety. And it's an interesting world, you know, among informations double at dissing speeds but feel like we're not really prepared. I don't know a lot of people who aren't struggling right now with forgetfulness or distraction, maintaining their concentration feels like taking a simple water out of a firehose. Now a day is just want to catch up and keep up ah how how you doing with this data deluge.

It's interesting because obviously I consume so much for the podcast prep for the guests and other reading and and then own my own reading and then the useless consumption of everything from social media to youtube when i'm watching, when i'm trying to eat my lunch and stuff. It's a mixed bag, because there are so many amazing insights that I really value. And yet coming along for the ride is this kind of ambient distraction, almost like this habituated A D H D thing that comes in where I just find myself, task switching, even I don't need to. So, you know, from you've spent forever studying the brain, but for your self, and from a professional perspective, yeah, how many of the problems that people are dealing with, what, when IT comes to focus on attention, an inbuilt, endemic part of being a human, and how many do you think are novel and can be laid at the feet of the modern world.

all things are were definitely simpler for our brains. As hundred galleries, right where we want to, we want to be able to survive, and that that's a big program. We want to be able to reproduce. We want to be able to know where all the the fresh of water is and the enemy tribe and the where the feral soil is. Nowadays though, every day I feel like people just released, they're sprinting just to catch up, right? New technology, new people and new ideas, fast changes and less updates and attacking in our careers and school and business industry and literally every every person's daily life and so people feel little overwhelmed by the growing um like the data clutter he stressed out by all the knowledge that you must absorb in process and read and and recall you know the nature my work is really how do you stay on top and and deal with all .

that yeah if i've noticed uh, executive functions so your ability to kind of project manage yourself and and what's happening is increasingly like the vanguard of my life right now. IT really is. It's like it's the absolute front lines of what's going on because there is so much different inputs and so many different things to do.

And I go on that rabbit hole, and I could have this conversation with this person. Maybe i'll do this thing. And there was a point, probably like a june of twenty eleven, where the amount of information that people wanted and amount of information that was available around, about baLanced and almost all of human history, that was less.

And then IT got to, I don't know, at some point in the last sort of fifty years, IT IT hit equilibrium. And then very quickly, IT just blasted straight through. So previously, the a smart thinker was somebody who is able to scout for information and actually find information. Where is now the most important tool, I think, is someone who's able to design appropriately and they're able to tree age and they are able to, uh, I trate whatever IT is that needed, you know I mean.

yeah, it's definitely a filtering issue and a partition issue also as well. I mean, we have unfathered access to the world's information. They say that with our phones, we have more access information than president clinton did when he was in office.

And we're just Carrying IT around with us. And I don't know, the human brain really evolved to deal with that on slight, with all the context witching of social media, with all the rings and pings and ding and up notifications on the social media alerts. H, it's different animal now in nowadays.

And I think more than ever, we needed really invest in our brains to upgrade our brains. We hear about upgrading our technology the time, get the newest iphone and upgrade your apps and your software, your television, whatever. But not all I talk about up graining, the most important technology that has created all the technology which which is the brain.

And so that's the nature I feel like a lot of people who don't know a lot enough about their brain. It's not really taught in school. There's no owners.

Manual is not not really user friendly, but IT controlling everything. I think we're we're living in the millions of the mind. I don't think any of the listener's soly. It's not like with hundreds of years ago, where was really our our value in society was our brute strength today is our brain strength, right? It's not our muscle power as much as IT is our our mind power.

Barra learned I learned to to relearn also um yeah I was doing a program that I just did a google talks and I member my first doing training at google helping with mental fitness. There is this quote from eric humid who is that chairman, uh, said the mound information on perrache demand information has been created through the dawn of humanity to the year two thousand and three, which was only one two decades ago. How long does IT take that create that mad information today? You know? And the answer was like forty hours.

I mean, we were drowning. And if you think about all the the podcast, right, and the social media, youtube, there is so much information, but how we ve learned IT and read IT understand that, you know, that hasn't changed a whole lot, know we live in the age of autonomous letter car spaceships that are going to mars. Our vehicle choice, in comparison, when he comes from on persons learning, is more like a horse orson bugging. So I I feel like we could really do well by Operating some of these are these mindset .

in these methods. What do you wish more people knew about how the brain works functionally like this? There's interesting stuff to do, the paternity in the hypothalamic, blah. But when IT comes to the nuts and bolts of how people use their brain and what they wanted to do, if you were to give a bunch of headlines, you had a bunch of billboards out there that you could maybe put some things under, remind people what what would be the lessons that you wish people knew about the thermal dynamics of their own mind?

So stress response probably is is up there. I would love to be the top one, but it's invisible for a lot of people because we're so used to IT. It's like a fish in water, not recognizing the water because it's always present.

We know that chronic stress could potentially shrink the human brain, but to a fighter flight the quarter is all the adjani and I feel like that year in yours IT peeps in your survival brain and held maybe your held hostage from your executive functioning, from your ability solve problems, uh from your own creativity in chronic stress will bring to bring chronic fear. And we live in in society with marketing and media or its perpetual fear and even know if that bleeds, that leads and is very intelligent. It's working exactly how it's designed to work.

But I think that there is also this. The analogy is like there's this algorithm, just like there's an algorithm with social media. Whatever you engage with, you see more of right? You you engage in all the entrepreneur stuff or the cat videos is you like and share and comment. You get more of IT in your news feed.

But I feel like if we are whatever we engage with our with our mind also, we are looking at what's threatening and screen worked harmas, uh, like in the news, then you know, whatever we engage with, if we tend to see more of IT all the time and chronic fear will actually suppress your your immune system, which is a as a big issue nowadays because we can turn on he can go on social media or the news without seeing something that of life threatening and that feels like it's happening local, even if you have any more more global whole area science called psychology o immunology, where we're more except table of coals to flues the viruses. So I think having even just coping mechanisms to deal with stress, you know, some people do body work, some people get the to do a mindfulness training or or meditation or they use a flow tank or is in these bio hacks. But I feel like we're under a lot of undo stress and that locks up our nervous system. And you know it's hard to learn if you're if you're wired for survival and your that's your minds that you're not in, you're those creative juices aren't and flowing, right? And I feel like we're not using all that potentiality that that our mind has.

I've got an interesting story about they saw i'm currently doing my .

first live shows .

stepping out on stage. It's ninety minutes of solo talking. All of the events were sold out into sixty minutes to people across the the U.

K. island. And then we're doing fifteen hundred people in dubai. And then i've got to us in canada tour coming up.

But James smith, the end of the year, anyway, I know the stuff that i'm talking about, right? I know the stuff implicity. I came up with the ideas.

It's all bro signs, bro, ilo, sophy s stuff i've come up with right? And IT stories from where I ve been and who I ve spoken to in all the rest of IT and the first time that I did the show, I was so nervous back stage that when I went out IT was like somebody had just put blinkers on my mind and i'm trying to access the stories that literally I created right I made these things myself ah and somehow I can't access the things that I had now thankfully I had a comfort monitor and I could, you know keep on prompting me but without that, if you just said, okay, now talk to me about the lonely chapter and talk to me about the tall girl problem and talk to me about I I just didn't have access to IT. And that is A A very acute version of this, right? Everyone knows, everyone knows.

You, you, you, the nerves kick in, something happens and you go. My performance isn't where IT was supposed to be. Morgan housel taught me about this guy, archibald archibold.

Somebody, somebody. Uh, let me check my notes from me yesterday. What was the fucking guy's name? This do this dude in the a nineteen hundreds, early nineteen hundred. ds. Archibald hill.

Um he studied how quickly people could run and he was able to predict based on vo 2 max and liked that he could predict how quickly they would do a mile or whatever distance around a track unbelievably accurately。 But IT has basically zero predictive power when I came to competition races and this was highly criticize like in so you've got this formula and IT only works in one context well, yeah, because when you take them out of that context into a competition, all bets are off. All rules out of the window is a different previous position that a journal in the courts are all the death. The amount of sleep that they had last night told me the story about, uh, the greatest downhill ski of a female downhill ski ever. This lady and I maybe she's canadian and SHE would throw up before every single .

race that he did.

Wow, the athlete, right? And you ve optimize your hydration and think about your sleep. And just before you step out on stage, you throw up and you go, okay, like all of that stuff was totally out, but look at what he doesn't training in training SHE doesn't throw up.

So I just think, yeah, the the ability for fear thread overwhelm, especially acutely, to just completely rack up performance is is IT wild. And I felt that first time, and I now worked out for me a process that I can go through before a live show, so that I don't feel like that. But without that, all I was just at the mercy of the winds of my fear and stress.

And and I think a lot of listeners have their stages, right? You know, if you are you from stage and you switch context, there is a phrase in the content is king, right? Or content is queen, but if content is is king, and I think context is is a kingdom, right? And all all learning and performances, context dependent without without a doubt, and is also a state dependent practicing in the environment that you need to be able to perform in those kind of conditions. And even if it's not the external environment, the internal environment is mary or using IT the power of your imagination to be able to to replicate that and rehearse on a regular yeah I my biggest chAllenge besides the learning growing up was public speaking by far. I mean.

this was really shows the right career. Didn't you expert in learning who often does public speaking?

This is my lot in life for sure. It's um but it's it's a testable that and i'm ensure this resonates with a lot of listeners that the chAllenge comes change, right? With our struggles, they can become strength.

Because I had my learning difficulties and I was labeled broken. I would be terrified of public speaking because I just never knew the answer. I took me three years long way to learn how to read.

So it's very embarrassing. I think that those circles were those reading circles. I think a lot of fear public speaking came from that.

You pass around the book and you have to read out A D A parra's. I was like the worst for me. I mean, even just thinking about IT my stomach, like I get nauseous.

I mean, I can tell you how many times and I could relate to these performers where they're just throwing up and bombing. And because I was in the nurses off as all the time, and I was also inflicted, for sure, I mean, part of in my adminstrative gic to get out of class. So I I wanted to be called on and I would have to give that book report and from the class.

But that IT was terrifying. I ever knew the answer. My my superpower back in school was being invisible.

I mean, that was IT was shrinking down. And I mean, even my physiology, I was always like, you know, a collapsing. So I take a bliss space in the world so I won't be noticed.

And you know, at that time, I didn't really want to be seen. I mean, probably I did, right? I think everyone wants to be seen, they want to be understood, they want to be heard.

But you know, my coping mechanism was just avoids IT was just IT was just hard. And so, yeah, you're right. Life has a sense humor because those are my chAllenges.

Now what I do is public speak on this thing called learning. But you know, I think adversity can be an advantage. I I don't know one strong person that had an easy life, right? And so I feel like, you know, certain things come into our lives, just like the heroes journey.

I open limits expanded with Joseph campus, like the stages of the heroes journey. Because I want people to feel like that they are the hero, they are the the dorthy are the loose skyWalker. If they, if you are taking on the a, the being that witches are the, the, the, the, the, the, the, the star, those kind of things, finding a mentor and coming back and returning with some some jam, some goals that take a share with the rest of the world.

what do you think of the biggest lies of learning?

Goodness, yeah, lie IT for me. I use a lot of acronyms because there are short cuts for lina, these demon ics we used back in school, like homes for the great lakes here on ontario, michigan area superior a there were like these mental shortcuts so far lies for me has a limited idea entertained. I feel like it's know, like it's that's what the lie is.

You know, we talk about, you know various things in the section of mindset that can hold this back because if you want to achieve something, a lot of people want to go right to the methods, and i'm definitely guilty to of that. But I think so many people, including a lot of your listeners, they know what to do, but they're not always doing what they know. And if they saw age is usually a mindset issue because they're buying into these lives like one of them could be genius born, right? And it's been my experience the past thirty years of just coaching.

Is that genius while they're certain traits, certainly if you if if if you're born with a certain height or or in a certain attributes, you certainly have an advantage in in in today's uh marketplace and in the world in competitions. But also I think genius could certain be built, right? I I think when somebody exhibit something that there's that looks like magic to the rest of the world, there's a method behind IT, you know and I think part of genius is pattern recognition, you know, seeing the invisible that makes this possible on that.

And for me, it's always a combination of mindset, motivation, methods to kind of create this this momentum in your life by kind of unlimited these areas. And um yes, so some one of them would be genius as born as as opposed to the team built. I talk about this this the story um because we learnt through stories and you're amazing storyteller and always always listen at watching your youtube and and just really observing you had a metal level of your style but there there is this one where um there is this king and h and they had this performer and this performer was doing, you know, was basically had magic, right and although council was like, hey, and this is genius is born IT is not born.

It's built and the king was really upset by that because the king really wanted to buy and that you people are born virginius you with this amazing talent. And so to punish shed the councillor, he put him in the basement of the the kingdom en. And just to add salt to the wound, he gave them like two little piglets to do to live with, right? Like to be be with your own kind, kind of thing. And while this counsellor was there, he would take the piglets and hold the money, neither his arms, and then then run up down the stairs every single day, multiple times a day, and one day a king in a weeks and weeks, weeks, maybe months later, things about the the councillor and says, hey, bring the councillor, you know, back to my throne room. I wanted, you know, see how he's doing and he comes and he is peace, jack, I mean, because and because these pick that eventually you know got bigger and and he got stronger because of IT and and he in front of the whole, the king dom, he was like a look at this magnificent special, you know, gene, you know, it's this is and and of course, the device council said the same thing he said before, the general genius is not born. IT is built through dedication, through training, through through deep .

work story. That story was very much resonate with you. You know, somebody who the setbacks with regards learning and public speaking and son and self to now being someone who specializes in precisely the thing that you were the most terrified about. If I was talking with dan bell arian last night and he the he didn't have that on your bindle .

card for me talking about.

and he was saying how his his story, his success, particularly with women, but also in other areas of life as well, that he wasn't particularly funny. His five foot nine, he's not particularly good looking, most of his faces in by a beard uh, IT wasn't particularly anything, really wasn't super smart in school like he kind of got through the test that he needed to just about A A, you know, in terms of raw materials.

And incredibly, like mostly average guy, pretty intelligent, I guess, but mostly average guy with a very extra ordinarily outcome. And he was saying about how he feels like the story he has, at least from female success perspective, should be something the other men find empowering or or inspiring. Because look like i'm not fucking brad pit.

I'm not six foot five. I'm not like this. You super good luck, dude. I didn't have I wasn't super funny. I wasn't a stand up. Didn't have any of the things you know in terms of materials coming to this. And um yeah I think Normal people doing extraordinary things is is spectacular, but for the most part, everybody was Normal at some point there are crazy outliers, right and and a lot of the things that make people outliers are the very, very hidden things that predisposition for conscientiousness their ability to deal with resilience and hard times that know those sorts of things that kind of more like soft, hot skills I guess. Um but yeah I I I I always think about the journey that people got to do something absolutely spectacular over the last few years in spending time around you know outlier people in every different industry that's so Normal like that so incredibly Normal and they they are still ridded with the same you know self doubt and uncertainty and and lack of a team and all the rest of IT desire for validation almost all of them are and you think, oh, well, that's like an elderly Normal thing for this very extraordinary person to have and that that's comforting I think like to see the to see that the god's a model is is comforting.

And IT certainly kes IT relationship. We know, without a doubt, to know that these people are are flawed. Ed, I talk a lot about superheroes because I mentioned I couldn't read.

I told myself how to read by reading comic books, and I don't know what I was. And my uncle game, a comic book when I, when I was a child, and I would just look at IT, and I would read these comic books. Even I even have the words that make sense.

I be on the covers, know of my my bed with the flash laid. And something about the illustrations really brought the story of life and gave words the meaning. And when I start to understand the words, IT was very comforting, because I would escape. Mean, we know, we have to.

We know my parents immigrated to this to the states so we didn't have a lot of uh, resources uh when we certainly education money you know that kind of thing but um but yeah I would let me escape because I was you being bullied in school and that that's not fun for anyone who's gone through that had a lot of self doubt, but I would use IT as inspiration. And these the superheroes offered hope. They offered like, wow, these people are helping other people and and they were flawed to like spider man.

And you know, our man was an alcoholic. A lot of people had issues, a lot of them were orphans, a superman, a spider man, that man and you just think about the beginnings of their superhero, the origin stories. They had a lot of a tragedy. And ah it's it's a matter of there's a quote and limitless that from a french philosopher as a life is a letter sea between bnd right be as birth d as death life sea choice.

And we're constantly making these choices about who are spending time with what are you going to do, what are you going to what we're input our focus but also choices on what things mean like ah that is that the meaning were associating to what's going on if this is here to to hurt t us or this is here to prepare us and I think that meaning as part of the mindset, what IT affects what you believe as possible, what you believe your capable love maybe, and what you believe you deserve. And that becomes this internal thermostat where a lot of times you're acting like a thermo ter, where we're just reacting to the environment, maybe react to politics, right to, you know, global wars, we act out, people treat us, react to the weather. But I feel like the people who have been a more agency and level severini, they feel like, you know, they could be a thermostat that they do not reacting.

They gage, they know what the temperature is. But then they also said, uh, no vision. They has got a standard, said the temperature, and then the environment reacts to IT. And I was to go back to that child.

I would the two beliefs I won't still in, and like my nine year itself would be like, you are a hundred percent responsible for your life, right? You can make excuses, you could complain. And probably some of IT is true.

But so what? Like once the difference IT doesn't make, IT doesn't change the situation at all, and IT waste of time, wasta lot of energy. And and the truth is we can be upset, you know, by the results we can get from work we can do. And there's just a truth to IT and sometimes wear our worst enemy.

You said on a podcast I listen to recently, if you fight for your limitations, you'll keep them if you argue for your .

limits .

that yours no given that there is one of the pandemics that didn't come from virus IT kind of like A A pandemic of nalasky apathy or at least limiting belief, beliefs um or believing uh what would you say somebody has kind of got themselves into A A routine of despondency and exteriors ing of the locals of control and not believing that they can maybe make the progress that they do what do you say to them to try and drag them .

out of that well for for each person, uh, I mean, I would want more, more, more context with that person and more more connection. I mean, you're really good with social dynamics, which really shows up in in your conversations with people. I I would say reminding people that they have agency is not is one thing to know and intellectually it's another till embody right that know our world's a reflection of of our choices.

And you know giving people examples certainly potentially could help getting them to even even with children, right? Like if somebody if a child, let's say you're trying to really be really strict with their diet and they go to a birthday party and they eat this food you inset of, like criticizing the forum, just like having himself aware, realizing and just asking them how you feel right and what caused that. And they can see like cause and effect.

I feel like we we all play A A role and sometimes in our own misery. And the chAllenges, you know, when the story I, I, I tell is when I got to spend some time with standing right, the creator of so many cocreate or of so many marble superos, and we're going out to dinner and, you know, I just have this time with them solo. And I was just like, hey, I am dying to know like who who's your favorite super here? How in that all you've created, everybody write the avengers of fantastic four and so on.

And he looks at me is like iron man. And he says, jm, who's your favorite super o and I was like, it's got to be spiderman because he had this big spider man tie. And a, without a pause, he goes in, is with great power, comes great responsibility.

And we all know that I, I grantee all your listener's know what word was coming. And I, I switch words still to this day, maybe because I had a few head injuries. You, too many head injuries as a child.

When I read, sometimes all switches are here red, and I was like, you know, you're right, with great power comes great responsibility. The opposite is simply also true. With great responsibility comes great power.

When we take responsibility for something, we have great power to to make IT, to make things Better, right with with these with these choices that we make every single day. And so yeah, I think agency is is, is very important that you are a hundred person responsible. And I also have this believe that everything reforma as a word, everything is figure out able, right?

You have agency and you could figure IT out with enough commitment and creativity. And and and I feel like we closely underestimate in our own capabilities, gone to say, people fight for the limitations. I get to keep them.

I hear IT on a regular beyond stage. And before I go on, people grab me and variably and say, i'm so glad here can wait to talk you're the memory expert and i'm telling i'm too old and i'm just i'm just too stupid. I have a horrible memory and then that's the context.

I say, hey, stop. If you find limitations, you get to keep them. You know, I tell them that your brain is this incredible supercomputer and yourself talk is a program will run.

So you tell yourself i'm not good at remembering names. You won't remember the name of the next person you meet because you programme your supercomputer. Not to. I believe that if people truly understood how powerful their mind is, they want to say things or even feel something, they didn't want to be true.

And again, i'll stipulate that, yes, you have one name of thoughts not going to ruin your life, obviously, but just like eating that one donor, her mom, not good in your life, but you, if he dozens that that toned up those donuts every day, every single day, IT would definitely have in some kind of effect. And so I think we have to stand guard to the doors of our mind and and realize again that we are now that thoughts, we want to believe everything that we think. And we could also adjust what we think. People say i'm not smart enough or right. I don't have a great memory, just you editing IT like I have a great memory yet and I just feels different IT just lands different and now IT gives you some kind of hope to be able to to move forward.

How does memory actually work moving beyond the stories that we tell ourselves? Yeah what the what the nuts and bult of how memory works there.

There are three phases to memory. Here's the encoding phase. There is a storage and then there's the retrieved phase. And so if people, I believe there is no such thing as a good or bad memory, there is a train memory and there is an untrained memory. And unfortunately, it's not really taught in school. I mean, maybe they took some kind of class in in high score, maybe college, but I don't know how on that have practical IT.

Is you know I one of things i'm obsessed with, even when i'm listening to podcast or reading books, is like, how can I use this right? How can I? How can I? When will I use this right? Why must I use this? How does this relate to what I already know? I feel like so many people learn passively, right? And the human brain, I don't think that learns best through consumption because we're consuming all the time and so many people's lives, you know you talk about mental mastery.

So many people just get addicted to just, you know, novelty and they're just buying books and they set on the shelf on read and become shell f health, not health alth that that whole that hold dangerous spiral. But you know the whole idea, you learn something. So how you could apply IT, right? If somebody isn't consistently doing something and their procrastination are self sabotage, it's usually a mindset or motivation issue.

But going back to memory, i'm always thinking, like, K, I wanted make this more sticky. So how can I encode IT by not just hearing IT? Maybe I could see IT news more my nervous system, maybe I could attap into some of those feelings, right? You have that middle brain, uh where you have like the sea horse looking uh party your brain called hippo campus, uh, which is primarily function, is memory attached to IT is a little omand shape.

Party your brain called the amiga a, which is like a switching station for emotion. And that is interesting that you know the where where memory is being processed is also connected with emotions. I think information today, it's everywhere, right? So it's very forgettable.

It's not it's very ordinary. But information was time with emotion. And and, and visualization becomes the unforgettable right? When you hear I feel IT see IT, then you know you're creating more of your nervous system and you're more likely to be able to to retried IT. The storage part is interesting because we teach people methods like a mental ling filing system, you know something like a the like memory policies. Know, back in the ancient greeks, so we we right limits expanded, and I pull on and draw, you know, neuro nutrition and neuroscience and adult learning theory, uh, also the ancient wisdom.

I just feel like what did people do before they were books? What did people do before they were like the internet? How do they remember things before there was A A printing press? know? How do they pass on history and information and around campfires? And one of the techniques was a storage device. Uh, I mean, where you use locations that you're very familiar with, like maybe your home school, your office, the mom, maybe parts of your body, your car and just taking the information that you want to remember and placing IT intelligently those locations. Because as hunter gathers, we didn't need to memorize lots of numbers or lots of words.

What we need to remember, where things are, right? Where the clean water is, where is a feral soil? Where's the enemy tribe? All the survival, right? And so even when people forget someone's name, they tend to ask themselves questions like, where? Where do I know this person from? right? Because again, the context give you the content.

They did save on studies where they put emerge people with a breathing apparatus underwater and give them, uh, things timber, remember like like maybe something simple like this awards and then they'll take him out of the of the pool and i'll text m and has the amy they were call very simple and then theyll merging back under the water and test them. And in which environment do you think had greater recall? IT was I was I was underwater and we probably guess that.

But the idea here is when you're studying something, the environment also is getting anchored to that information and and helps you to greater retrieve IT. So if you like, you know we were talking about before, if you are on stage and you ve got the opportunity of rehearse and practice and review your information and study on in that same context, you're more likely to be able to access more than information because unconsciously, with the light that smells everything, get anchor r to the information. Um now that's not possible for a lot of people like maybe you're prepare and in the board meeting there and then perform.

They're also or studying in class and then performing class, but is not usually the case. So even something simple is giving yourself a trigger. You know I know you're done episodes about habits and triggers having a proms for certain behaviors.

You could bring the environment with you. You could take certain. I mean, one of the most out of the five senses, smell is definitely the one the most closely connected to human memory.

Maybe fell is the most closely associated sense to human memory.

right? I think, I think there's all and maybe there's there's a reason for that, right? If if you smell poison, IT could be I could save IT could save your life or food is wrong, be able to recall that that's party or survival.

And we have this. I'm sure there's a fragance ance or food that can take you back to when you are kid. Um we we all have those things. And the idea here is so going back to how the environment gets anchored to your study um and your recollection, you could actually bring a smell like you to say you're preparing for your talk and you wanted member all the different points a when you're live on stage, you could while you're preparing, you could have a unique clone or essential oil or two.

They say chewing gone could potentially help with your memory but a specific flavor and then IT but IT has to be unique so it's not diluted uh, in turn learning. And then when you want to be able to perform, use that same essential oil as you know, centive, lip bomb gum, whatever is, and that'll help trigger all the information and data that you are you were rehearsing. And so but the storage part is interesting because using your body or using your microwave, like, imagine you're in your kitchen and you go clockwise around your kitchen and say, OK know if i'm the first place is the microbe of the second place is the stove top, the third places the refrigerator for place going around, i'm doing my kitchen, the just washing, and then the fifth places the sink.

And that would be a way of using your memory palace. And then they could go into Jason room and do the bookshelf and the fireplace and the coffee, whatever. And then the idea here is, let's say, you need to give a tedx talk.

You could take the information and turn them into a picture, because we, most of us, take the thinking pictures. If I ask you to tell me about your car, right? Well, I want we do this. So tell me, tell me, tell me about your car.

It's A B M W one twenty three d it's like a couple thing. It's blue at got margray alis cream seats.

amazing. So when you see B M W and blue and make you you don't see those words right? When you're saying that you see, you see a an image of IT and in our visual cortex takes up the most real state in the ana brain, which is probably why people are Better with faces than they are with names, right?

You see the face, but you heard the name. Yeah, you go to someone say, I remember your face, but I forgot your name. You never go to someone to say the opposite, never go to say, I remember your name, but I forgot your face, so they won't make a lot of sense.

There is a proper but chinese power. This says what I hear. I forget what I see, I remember what I do, I understand, heard the name.

I've forgot the name. I heard on the podcast. I forgot IT great. I saw the face, you know, what you see under you remember, and what you do going to the power of practice, read and rehearsal and study and deep work, then you really, truly understand that I feel like you you don't understand what you can do IT.

That's just kind of principal that I and then behind every principle, there is some kind of promise and some kind of of reward. And so like, let's say you wanted to give a talk in the book. I talk about how one third of your your cognitive performance of brain, how is predetermined by genetics and biology is pretty accepted in the neuroscience space, but that means two thirds is in your direct control.

And I talk about the ten lever that would that would move that, right? And so if somebody wanted to know what those ten things are and they had to give a ted x talk next week about IT, first of all, I when I want to learn something faster, I learned IT with the anticipation and the intention of teaching IT. And so doesn't matter what i'm learning, even if i'm not really going to teach IT, I intend teacher.

When someone i'm reading, i'm thinking, how does this relate to me? And when i'm listening, i'm taking Better. No, it's right. If somebody had to teach IT, they call, they call the explanation effect. When you learn with the intention of explaining to somebody else, you're going to learn IT Better because you're focus, you're to focus Better, you're ask more questions, you're ably take Better notes.

And when you teach you, you get to learn IT twice, right? So like if people have that perspective as as they are listening this conversation, like how I teach us to somebody else, as you know, talk about the ten keys, maybe that move the middle science space and think about IT, not just like, oh, that's great information, but ask, so how can I use this? How can I apply IT a? How can I teach you to somebody care about, right? Because number one reason, learn something is how I would benefit you.

But the close second is how I can benefit somebody else, right? You learn so you can learn, get some kind of benefit to return, right? IT to be able to share IT with somebody else. And also when you share IT, IT benefits you also as well, because you get to be an expert at the subject matter more easily. So so you can go through like some of these ten keys.

yeah. Do I want to get level? Let's go through all of them.

I, yes OK. So so the first in no particular order. Let's say, let's art with a good brain diet, right?

What do you matters, especially for your gray matter area science. There's A A chapter in the book on neuro nutrition. The your brain is only two percent of your body mass, but IT requires twenty percent of the nutrients. And it's an energy hog, right?

Uses up A A lot of energy, the amount of calories, right? Like the most static sport in history.

they treme extremely right. I know a number of them that are just always called deficient. They're y're always eating without .

without a double .

see a fat chess play. This is true and is another reason why you want to be mentally engaged, right? We hear a lot about physical fitness, which obviously relates of also to your mental performance as well and would be to talk about that is one that's one of the ten things, but going back to neuron nutrition, certain foods and and I stipulate this with i'm not a doctor, i'm not a nutritionist, but and go get food sensitivity test.

I do a nutrient profile because not everything is for everybody. I really do believe everyone's bio individual. Generally though, avocado s the mono on centrate of fat.

Your brain is mostly fat, is fatty. So you know what? We've matters again for gray matter, blue barriers. And I put this on my body. So I always remember when i'm at the store, I used this as a memory palace, my body.

So I imagine, uh the avocado s is using IT as A A scalp conditioner like walking moi or by bluebacks es right uh or malborg es lot of the barriers, their brain berries, the full vantage, and it's very neuroprotective. Bilberry is coming out your nose and you know, and when you're doing IT, you imagine that you a child, because children are such fast learners, because they are playful and they use their mage, they remember people's names. I mean, not a lot people make fun of your name growing up, but certainly with last name quick you know I got a lot of the one of a lot, lot of jokes, but that's how kids remember, right?

They say, you know tony, tony, bob, amy, like they make the rimes, they make IT fun um yeah and so imagine eight years old and blues coming out your nose. Broccoli is is a brain food. Hind vit in key um the suffer pain in brockley is very good for your brain, especially you broke them that tends to be like even ten times more of forebrain which potentially could help with B N F H the brain directional tropic factors um but imagine broccoli stuck in your teeth so something simple like if you can remember a olivos, you can really know about the mAnita ian diet.

Um you're clean your ears with all of oil or wearing all of the earings whatever eggs is probably one of my favorite you know foods good protein uh the the oak hand and Colin h which needs to a seto coin which is good for a connect health and memory. So eggs right in your throat you're token on a hard ball leg. So those are just like, you know, things that I would just think about.

And maybe people like cale and spinach, great, make them your shoulder parts. You hear about certain fish and need to be careful with fish, right? With the mercury.

And in some of the talks in buty, at a clean source, sardines. Like, imagine your color. You have a necklace made out of sushi, you know, samon sushi, sadie, and, and, and use your senses again. Imagine what that would smell light.

And if you can imagine that, you know, imagine, you can imagine that, right? Because imagination, what is the dying side? Imagination is more powerful than knowledge or acknowledge is what is imagination? Is what? What could be, right? But recruiting more, more of that, those those visual feeling in feeling everything and then finally on your fingers, imagine some tumeric the her human is anti flaming. Imagine like you can get this gold powder off your know your fingers and then well, not to be hear all the time the vitamin all mans imagine them coming out your billie bun, very simple. And then imagine your bottom for everyone's favor, super brain food, dark chocolate, which people can use their own imagination ation, whatever.

But mentioned that, uh, not just about nutrition, but the new version of the book has got some advice when IT comes to new tropics.

Yeah, that's going to be one of the one of the ten things is definitely supplementation so that want to be coming up in in, in a few so just everybody imagine like your first place.

Imagine my, my, my home, right? You're at the Michael, you have all these brain foods there and you're taking IT out you're putting in on your body, right and and I bet you even an hour from now, one of the ways to encode is to do space repetition, right? Uh and in rehearsal review in an hour later.

And also the retrieval practice is so very important. So I mentioned its encoding, make an emotional making, visual storing. We have a place to put in the microwave or your nose. And then the retrieval, active retrieval helps tremendously improve your memory, even something like asking yours after you read something, you are, listen to this podcast quizzing yourself, right? IT sounds so simple and common sense, the common sense is not always common, common practice.

You know what? My favorite strategy for doing that was for a good while. I was training on the morning time with training, training partner, and I would tend to read, I usually read for about fifteen minutes on the morning as but my morning routine, and I would always try and just explain one thing that i'd read that morning.

Do I got to tell you about I I learned this story about what you are. I learnt this story about what happened in the space landing, or whatever, whatever? yes. And that was like an absolute turbo charge tag. Because not only was I doing the retrieval thing, like memory is repeated retrieval or not repeated exposure, IT was also doing the teaching thing, right? I had to simplify IT and especially given what I do, it's all about it's not just having an idea of the concept is also being able to display IT right in a way that sounds cohesive and sort of slack. So um yeah yeah, that was a good hack for me, teacher driving partner, about what you've read this morning.

absolutely. And I feel like even you know parents could do that with their kids instead of saying have a school and I good right, but asking them specifically what they what they learned and and going in microbe and again, giving them examples again, because that gets them to actively retrieves if the light of the same cognitive web.

And that's really what that memory is every single time it's reinforced and you you actually recreate the memory, right? And so by by having a representation describing IT, IT just makes them more sticky, right? They say, neurons that fire together, they wire together.

We have what? Eighty six billion neurons, and each of them have potentially out like snap, like ten thousand different connections. So there are more connections in the entrepreneur that there are stars and known universe, right? I mean, this is what, this is the power that we have access to.

And I feel like we were only using a small potentiality of IT. But starting with a good brain diet is is a good place to start. And then imagine that the mick way we put on your body and then test yourself and teach you to somebody else.

You walk over the second place if you're in my home and unless they, we're gonna like a dinner together. And um we go over the stove top. And the second key that I was talking about, the ten key's for limits, a brain, is I got this from doctor Daniel amen, the famous ua.

Brain doctor psych hydrox. He ran like forty books on the brain, change your brain, change your life. He talks about killing ants is good for the brain, and ants sense for automatic negative thoughts.

That's exactly what we've been talking about. How yourself talk in IT becomes your your reality that thoughts are things that all behaviors believe driven. If you think you can or think you can either way, you're right, right?

Harry ford said that all the self help out of caches but there is like with every there's some form and uh a negative truth there. So killing hand, automatic negative thoughts. And while i'm going through that, people could raise themselves.

There are a ten like zero to ten hag is my diet is on the other side of the process, foods of fried foods, high share or foods, right? That's going to Spike. Here are blue coast and so on.

But on scales, zero, ten kind of rituals. So because everyone wants to know like that, what's the one thing you always like, the magic pill? But there's not there is a process of these ten things.

So the second ones, killing ants. So just imagine on the stove or rosing ATS for killing ATS, right? Uh, and so that's very simple.

You can forget IT takes more time to terminally describe IT than IT does to picture IT. And a picture is worth a thousand words. There is a lot of descriptives there.

And then walk over the third place, which is the, in my case happens, refrigerator. And this is exercise, right? We know that especially strains training right, has been just same strain training, right.

It's it's for so many, so many benefits, right? A B DNF, which we talked about brain derived no tropic factors, which like fertilizer for the brain helped support neutra ticket and her genesis. Uh, neurotransmitters think about the dopamine, the cerone and the endorphins that that you get from from working out a potentially systemic a decrease and information.

Uh IT helps also with ensuin resistance. I mean, somebody benefits from from physically working out. And I don't just mean that.

But when your rain yourselves there are to ten is moving throughout the day you we're talking about we're talking about evolutionary science, the brain. The primary reason we have a brain has to control our movement. You know, I know your body moves your brain groups.

So not not just a mind body connection, certain a body mind connection. And in that one of the where we have A A ten month old there, I is learning how to crawl. And they say crawling for children so important because they stimulates different parts of their brain, even the act of learning how to juggle.

There is a studied oxford university that jugglers actually have bigger brains. By the act of learning how to juggle, you could actually create more White matter. And this would be something simple, like where you're rolling up socks and just doing IT over a table or bed, making very simple, watching a youtube video, starting with one, then moving, graduating to two and three and talk king about like flaming sods, electric saws or anything like that.

But no, zero to ten, how much we moving. So imagine you open the refrigerator and you are doing your favorite exercise inside that, your personal trainers there you're doing your whatever we are, so your burpy, your your cross fit, whatever. But it's in the refrigerator.

And that to remind you of exercise, the fourth one is what you're looting to IT. Lets go over to the fourth place, which for me again is the dishwasher. And those are your your nutrients, your brain nutrients. I would always prefer people get IT from from their diet.

That now that my personal preference, and again, who am I to give you? Like people, I think ultimately we're talking about agency that people should really, you know tested themselves, right? You could trust, but then you validate and test with your own personal experience.

I would always prefer people get IT from food, but if they are not eating eggs and maybe they could, they could supplement with Colin, right? It's a nutrient found and foods like eggs and soybeans and he plays a vital role in in in brain health right and a seto coin which is in there a transmitter um and you can harness that that power right? Some people want to supplement, they are not getting IT from the the fish maybe they want to supplement uh omi a three fat assets, particularly DJ, right, which is crucial for for brain health.

It's it's a primary it's it's a structural component of the brain. And IT plays a key role in memory. IT plays a key role in in brain function. I don't know, have very big supplement guy.

Yeah I work with the company called maric health and they're they're really great for blood work and and they've me sort of vertically integrated into a band stuff based on my system. Uh, omega three etes, uh, i've been taking which you like farmer grade, uh, omega three es, um we actually have this. This isn't out yet.

But by the time that this episode happens, IT will. So this is a drink that i've been working on with a friend for over twelve months now. And that is half a gram of cognition, which is a branded pyan.

It's a version of alpa gpc radio la rosa which is stress and use, fatigue reduction, panics, gencer, natural caffeine, no sugar, healthy b vitamines, all of that stuff. And um I did four episodes in twenty seven hours in L A last weekend. A did the only way that I was able to get through that was A A journey and the right amount of this.

And I think I think this definitely a place for acute performance enhances for mental cognition. Because how many like what i'm going to do increase my egg consumption for two weeks in the build up to that? Ah yeah my site code response is really great because thirty eggs a day for the last two week or something and i'll get your address one so I don't i'll send you cases.

And yeah, I I am a big fan of IT. I've been playing around with new tropics for a long time. Uh, I found some stuff is an anti netty pic. Actually, I got put on an anti colon erg c about two years ago.

Just Normal, very boring thing from the doctor but did he was like, um someone just half the RAM that I had in my brain? I couldn't remember the name of places. My thoughts felt sluggish and i'm very very tune into the texture of my mind right like the numbness. It's same with, you am sure, the nimble ness of my thoughts, my ability, especially for recall and they're not just recall, but all of the little nuances and i'm telling the story and I have to remember to pause here and so and so for and do IT was I was just like walking through mud or something.

I I can't see you in that state because you're so good at tracking 一点 什么 都 看不到 stations you've had with a mutual people that we know like alex， like like maybe loses place that you pick IT up .

exactly where I D were talking about something, and someone left some loop open. I was just ten minutes later, and I was some story about a cat. And I really wanted to know about this cat.

And I do tell me about the cat you in podcast, most I just wanted know about this fucking story about the cat no yeah write it's it's very scary to have uh IT was almost like having um acute temporary dementia uh and IT was do I absolutely do not wish that on anyone? So yes, make sure that you get your calling foods and make sure that you get your collegiate system working nicely. Alpha gpc is a fantastic solution.

Cognition, which is in this in neutronic is an activated version of that which is great. Round about round about half a grama day seems to be the effective dose that's been pretty well studied. Um so yeah I think yeah is a good place to stop in the s .

the ones I was talking about where more brain supplements, I separate that from neutrophil the book but the the calling supplementation, the the D H A, your b vitals right special vitamin. Uh, b six, b nine, full be twelve of the fight of her brain health. Magnesium is vital for everything, right? Every, every physiological function. Learning, especially for your brain learning memory, certainly for for your mood. Some people supplement with that different forms of IT, like L R, N, A, for various things, for rest.

glint, glickman i've been playing around with. I can't remember, I can't remember. The brand is a huge big White tub that maric scent is like fat thing. But yeah, my sleep, my sleep latencies improved and of a lot since since and since taking that. So yeah, and the simple stuff seems to be the ones that work.

And that's what I look for. I keep right now drinking some Green tea. So that has the, you know, althias in which is an mino acid that's found in Green tea. It's obvious ly very popular netty pic also promotes relaxation with how the the drowsiness and dances brain function uh you mention pooka which is an urban arabic medicine uh which can improve cognition and and memory. On radio you mentioned also which is A A scandinavian erb um which has been shown to help a reduce mental fatigue and improve going extinct.

You know that it's going extinct at the moment.

I have we're .

having a nightmare. So the formulation for this that we spent ages putting together to be evidence back to and we decided to put something in which is get protected. So the Price of its just gone through the roof. But I would be really cool. I would love to um do like a regenerative uh thing with the drink where you know for every one plant that we use, we plant to more time.

But i'm a huge find the radio thing um this amazing study that was done on nurses so they gave for twenty eight days they gave evocations those of radio laca which is the same one we've got in there to nurses working in the national health service in the U K. When they found that they made fewer commission errors and stress and uh what technically refer to in the literature as a reduction in stress induce fatigue. IT just for me made a really big difference because your ability to stay on task king to stay focused is we said IT at the very beginning, like context often is a primer ahead of everything else. And if the context that you're in is I am stressed, I can't deal with this, this is getting to me at such a no matter how much your prep stand, I can just got this huge ceiling that comes down on top of OK. I think in your dish washing at the moment, you, yes.

there are putting all these supplements there. You could put the problem favor, one creating how well, you know, so know, obviously, people, a lot of people associated to IT, to working out, insists, found in higher levels and meat and and fish, but if they plays a huge role and energy metabolism, especially for improving communities, function, you know, especially task to require a short term memory.

And so, uh that's and you know and everything else that we talked about them in the foods like the two mark, the curtin en, right, you get help me with that. You know some people make if I, if I make, if I don't do the teeth, sometimes I have some kind of lines. Main mushroom, which is potential new new tropic uh protective effects, uh, which is a this maybe IT IT has been shown to be able stimulate the synthesis of a nerve growth factor which can enhance cognition and potentially lower information.

Caffeine, obviously a powerful one, especially if you add IT with the health anine so that for me, I don't I could get the energy without the digital gone. Very, very sensitive. Some people like the kinko, also for for blood flow.

Um we actually put all this, uh we're going to actually take the what's in the book and people could go to a brain nutrition documents c kind of the wear, what I get know in the ones that are human studies, both for subletting table and also the neutrophils, but that I would put all those bottles of supplements in the dishwasher, right? And that's number four. Number five is, uh, where at the sink.

And what I believe is very important that we talk a lot about on our podcast is the social networks. Having a positive peer group has been shown to be good for your brain because who you would pursed a million times, right? Who you spend time with this who become for the average of five people we spend more time with, you're nine broke people.

Be careful pressure and probably be number ten. We have these things called mars where we're just we're always imitate ing people around us consciously, usually and always tell people to watch, you know, the things were mary, and imitators are usually the w and watch her words when we can. The sad, the same language patterns, seems slaying as the people that and that we spend time with the a and watches are the actions of the behaviors because that has less, less to do like if you smoke has less to do with your biological networks or your neology ical networks and more your social networks.

If your friends smoke has definitely more than influence to you on that, your biology uh, and then the tears are thoughts. We tend have the same recurrent thoughts of the people around us see as character. We tend to maintain the same level of uh character integrity uh and you know memorial standards as the people around us.

And then finally the age and watch our habits, right? You heard this phrase where first you create your habits, and your habits create you. And we talk a lot of our morning routines and evening routines.

I've enjoyed a lot of the things that you've talked about, about IT also as well. So all the positive peer group is so important, we only people encourage us to chAllenge as the calls on our staff, uh to cheer lead for us. And you found that person be that person .

also an opportunity to have someone to teach you, right? Not everyone has a sub stack or A A pod caster youtube channel where they are teaching people on the internet. But you have the opportunity to be around people who are curious and who are going to tell you about new things.

I did some of the conversations i've had in between sets in the gym have been some of the best things that i've ever done. And my housemate literally has a podcast called the left companion where he goes in trains in the gym. And the podcast is about what happens in between the sets.

Uh, it's it's, it's awesome. It's really, really funny. You realized that you know, you have this really lovely uh, period, zed, or we're going to talk for a moment, you know sixty seconds, ninety seconds during the rest period than someone gonna train than the other person's onna train.

And then we're going to come back to IT. I'm are going to do another ninety seconds. And this really lovely rythm actually to talking about something I very much enjoy IT any any excuse to go into the gym or an excuse IT is learning.

absolutely. And there are certain brain types that we talk about in the new book. These are cognitive types.

It's an assessment that I put together. I've been used with. I yeah, we talk about that a few minutes after these ten things. But like elephants are highly empathetic and they love that, specially the community. They love a collaboration.

They are the ones that keep everyone together and the high levels of empathy so they would really know those are wonderful people to have in your life also as well, because sometimes long ning is not so low. It's social for sure. You know, book clubs, having accountability, partners at work up, buddies, all all. That is very important. But this is, imagine your positive peer group at the the thing and we all just like washing dishes or something like that and that that topsy anchor r is.

So then when you're gaming your ted talk, if you go through and just walked in the microwave and here I go, all the brain foods, right? And you can probably some of people listening, if they weren't multitasking when they're listening, they probably remember that there are avocado and blue barriers and brock, lean, hold, boil and eggs and so on all over their body. And then on the stove top, you're killing growing ants and then you open up the refrigeration and people know that there is movement and exercise.

Uh, your body moves to bring goose. You go to the the dish washers and you have about your netty pics there and then there are the sink and your positive peer group, and then you walk in the other room. What did the rest really fast, super pass, so that we get closed loop? You know, I know you would do to talk about the zagonara fect and psychologist whose last name happens to be zaga icc. SHE is at a cafe, the story goes where he sees everyone all the weight staff deliver the order ers and take everyone is order and which is pretty magnificent ah because I love IT when .

does way to come up and he's got his hands behind back. It's almost a the flex.

They know what they doing oh yeah, oh yeah. And I am still as much as I know about memory. I'm just like, all please write this down, mess this up, up the wait again.

But this arctic effect is basically they they will retain that order until they are delivered because the brain doesn't like open loops, right? And you netflix in all these bin shows they are really good at keeping up and loops to keep people coming back right? And but ah we want to close this loop everybody so they're not like raging on youtube and stuff.

Now number six, so go into my second room and the first the six places going clockwise is the sliding glass door. And so I just want you to remember the six key is a clean environment, clean environment. Uh, we find that the your external world is a reflection of your internal world and you know you clean your desk and make your Better.

Maybe you're on your computer and everything's right folder, you tend to have clarity of thought. Um and when I see clean environment also going back to like know when you injustices that that talks that are kind of throw you off. There are lot in neurotoxins in our environment, you could be off gassing from furniture or from your carpet. And so you know, having clean air is important whether you have the windows open or or you have an airport or fire, uh, I would include a clean environment, even the light sources, right? So many offices and schools, they use the like forest and lights and that's probably not, you know, your eyes are only part of your brain that that outside of your school right and when you have visual fatigue leads to mental fatigue and uh and they they probably fill offices and schools with that because it's ala cheap also also also as well but clean environment from the lining, from the water, from the air and also just organize you really kind of your mind so you can zero to ten kind of rate yourself how clean environment is. Now some people say messy environment is good for craters, but that's probably as true can stimulate yeah just .

talking about this way, like walking into any artist studio. What if you got that is a torn up novel over the far side and cigarette ends and there's a magazine, and that's not the environment in which you want to do your tax return. Your tax return is in the office next door. It's nice and clean, its clinical, it's steroid focused, but you also don't want to try and do your next ideation in this room that bereft of any inspiration for you.

Now absolutely so. And and also like keeping track where everything is could also be someone do you know memory around that you doing just consciously keep tractive everything right is not easier to put your keys in the same spot every single time. So you know the kind of think about IT going back to storage, writing coding story and then you could cheap because it's always in the same storage place.

So you have a mental a physical file folder, not an actual file holder, but a place that you store IT in also also as well. And you've you've talked about this like regulating certain activities for where you thrive, like you're not going to work in your bed because you're not get that eggs and you're executive functioning. And then when you're going right later on, you can sleep there, right? Because of all all that state is mean the the emotional state is and that activity is being anchored to the environment.

Like we talked about, emerging underwater is not just the information, it's the feelings that are being anchored. And so like you ve been something simple, like use your ipad to to watch netflix and nature entertainment system don't would do work on IT, right? That means something, something simple like that.

I really struggle to read on my phone for that reason. You know there's a great a tool called santa candle for google chrome and it's just just next tension. It's an amazon like official application and you press one button and the web page becomes fully optimized for kindle and delivers to your device if you got a paper White or a wasis or something, uh IT turns to you a kindle into a read later APP.

But the alternative for me was to use chinese pocket or something which like a uh I can't remember that the one everyone uses and and like i'm going to read you on my phone. I'm no i'm just if i'm on my phone, i'm in task switching messaging executive function mode. If I am my uh, kindle, all i'm thinking about is like if I bet if I tried on my web, I bet that as soon as I pick my kindle up, I just get para sympathetic activation hundred percent that happens. The device that in my hands primes the way that I feel with.

without a doubt, for for me, I i'd read most of my print. This is my i'm looking for any opportunity and to not beyond screen, but without a doubt, our devices get anchored the same way as our our environment. So yeah, it's say number six, think about the the door just clean environment.

Just imagine we're just cleaning the glass and we're just cleaning the environment around the door, which happens in the sixth place. The seven place is the radiator, so have a radiator there. And I would just say the seven key is sleep.

So just imagine you're sleeping on the radar and that that would be very uncomfortable, right? You feel the heat and um but sleep obviously for your brain is so very important problem in the number one thing uh something that struggle with for a long time. I have I was I had undiagnosed obstructives sleep at near suba to Operating two hundred fifty times and nine and I was only sleeping a couple hours and night for five strain years.

And doctors didn't know how are why. And at this cousin is diagnosed for something else and eventually had a surgery, U C L A H, where they took on my uvas of pilot, uh, tcs, a very painful, great, more airflow. My sleep trumped up like four hours, but that would be like two hundred and fifty times a night is a lot because each time counts as ten seconds.

So that's what an episode was. So it's like the doctor was saying, no one you're not sleeping is like somebody coming in to put a pillow over your face couple hundred times at night and so had a lot anxiety around that. I should see path and dental devices and all these things.

But you know optimizing you're sleep because visibility for your brain because when you get a you know get a good night's leeper you performing next day, how're Billy some problems? How to focus? How is your mental endurance, right? How is your memory? You know, when you sleep, you can tell a short to long term memory.

If you have long term memory issues, maybe do a sleep study yourself. You could get IT easily done at home. The most doctors could prescribed that. It's also so where you clear out um you know the switch system kicks on in your brain that could lead early um you know because if it's not taking career icing to brain aging chAllenges. I lost my grandmother to alzheimer's when I had my two years after I had my brain injury but was five says why i'm just very passionate about about brain health and and my inspiration who is my desperation but we've heard all the great brain hacks is host chapter in here on how to optimize sleep. We've got many episodes on IT, my favorite ones.

And I know your audience knows this, but I just say maybe saying a different way, just to remind them, because are they doing IT right of? Because I know sleep as a big sleep loss is a big chAllenge, direct online for saying in the morning, right to researchers, the canyon rythm caine, I can do past h two o'clock in the afternoon because at the half life i'm extremely sensitive to caine. So I just want to kind of a pull that back a little bit and then just realized that your brain loves a schedule.

Everyone has an alarm to wake up. I really who would have alarmed to trigger you facing to sleep otherwise IT becomes eleven o'clock, twelve o'clock united. We're not prioritising your sleep, but you bring love to schedule even on the on the weekends.

And then as hunter gatherings, we would going back to like, you know why we are the way we are, we would know what would be time to sleep because our environment will tell us that we addict to environment factors, temperature and light, right? So the colder now, word so cold, your fear that is distracting, keeping you up, your shivering, but also, you know, darker. And sometimes we want to get off those devices also, because you can mimic, I can full your mind, and I think, and still daylight.

I read this a couple of weeks ago, which is just a nice, again, nomics and memes and easy ways to remember stuff. The three, two, one rule of three hours before you go to bed, no Normal food, two hours before you go to bed, Normal liquids, one hour before you go to bed. Normal devices, the most divulge, one embarrassed is the one out before.

But Normal devices, so was so like a culture to using them. Do you think? What am I going to do for that hour before I go to bed if i'm not using my device? That is actually pretty good question.

But um certainly for me, I find if I sleep, if I eat close to going to bed, my sleep is wildly disrupted. A wooded that is a really cool thing that they do. They aggregate anonymous ly all of the user data, and they look at correlations in journal entries.

But and they know, right, they know what people say that they did, and they actually can read the data on the back end. And eating close to bedtime was one of the biggest alcohol. And eating close to bedtime or two of the biggest a disrupters .

yeah that has been my personal experience. Also if I if I eat, i'm not I can quote a bed you and so I end up finishing a meal because about with clients for something nine o'clock and i'm pretty much grew that i'm not going to get to least midnight also. And alcohol certainly could could have that effect also as well, working out sometimes before you go to bed, you because you want to bring your heart rate down.

But but I will go into a sona in the evening because or a hot bath, especially like an absence south, because the magnesium helps you are able to relax because um also when you leave, the sooner you leave the hot bath, your core body temporary drops, right which is a signal to produce millions onan. Same thing with the lighting, you know but now IT with modern conveniences. Ces, we don't have to have a drop in temperature or light, right? So we have to take agency again and and make conscious and decisions uh for farsi pitching so that that that a and also dreaming also, I talk about how many dreams in a lot of the book and other things you could do because it's in that red state where you do a lot of your brain doesn't shut off at night.

I just offered this as inspiration uh and a lot of mentions, uh, works of art, literature came, music came from dreams states the they say that marries Shelley created fragment assign in her dream a chemist create the framework of A P the prac table in his dream pala carney came on the song yesterday in in a dream right and just lots a lot story and Alice, how create the swing machine in his dream like these kind of things but that presuppose it's you're getting good sleep, right? Because not just the quantity sleep is the quality of your your slow brain waves like the deep sleep in the red sleep um so the that sleeping on the radar or so just imagine that everyone remember then you walk over next, uh, we have a china cabinet and there he wanted be able to member a brain protection, protect your brain. This is a simple one, right? Your brain is very resilient, but is also very fragile, having had no three head injuries before age twelve, and I head this, you know how my brain scans and did all this hyperbola chAmbers and and this kind of getting blood flow in the areas that were damaged.

Just imagine your head bunning, the china cabinet with a helmet and the helmet reminds you to protect your brain and then finally, um we have a like A A couch kind area here and on the couch he remember the next thing which is new learnings so just imagine you and I am am talking to the listeners here on the couch and we have maybe have a White board and we're just putting the words new learnings in your favorite color right because it's so important just as you keep your the way, build your body right is the novelty and nutrition and then sleep pray the same thing with your mental muscles requires novelty and nutrition and he can even potentially help you to age Better meaning there is a study done with nuns and they've wanted to find out there are laws longing vy study living eighty ninety uh and above and researchers wanted to find out what was know the contributing factors have had heard there with their emotional faith in gratitude and summarizing this. The other half of there were lifelong g learners. They are always reading, having debates, conversations.

And they're suggesting because they did at years to their life and life to their years, if they put the study on the cover of time magazine he was called aging with Grace, you know but on scales there a ten and everyone who's listening has a ten right out of ten for always learning. Um that would be key because that's really where the novelty, the newness, right you make new connections um IT be very supportive. And then imagine that on the couch we're doing new learnings.

And then finally the the dining table there, let's say the last one, stress management. We talked about stress and coping with stress. So whatever you do, we talk about how chronic stress, you know, can have negative effects on the brain, mean its body, work on the daring table, you know, or you meditating on the dining room table.

And just take a moment and just picture that. So the idea here, using the storage, we started this within coding, storing as we've encoded IT, using visualization and feelings and story. We've started in very specific places on our body, or know in my two rooms of my home.

And then now can you retrieve IT? So now you're on state age and you're going and you see the microwave. And i'm talking to people really who are listening at home.

What is that microwave, mind you of, right, what's coming out of the mike wave and what you putting on your body, all these brain foods, and you probably remember IT from avocado s although the dark chocolate and backwards. Because when you understand how your memory works, you can work your memory. You go over the stove top in your killing hts, right? You open up the refrigerator.

And i'm just going to making this interactive, the act exercising and then you have your your your dishwasher and filled with those brain trains, right the tropics and then who's washing the dishes or your positive friends and then you go in the other room, the signing the last door you're cleaning IT because you're cleaning your environment, then the RAID dator would you doing on IT? The behavior is you're sleeping right to and you sleeping, then you go over the china cabin putting on a helmet to brain protection and then look at the couch. What are we doing? We're learning, always be learning.

And then finally, the dining table, getting massage, your meditating, managing your stress. So it's just kind of a fun and takes way longer to describe IT. But I I would chAllenge people to do their own home and then they could put where we have in a conversation with someone you're doing interview with somebody, maybe you're not taking notes, but you're taking mental notes and you're putting some of the key points that you wanted. Remember in places either on your body, your open and and it's really infinite and is a limit list amount of places, if you see hard counters do that, are people like you see me memorize hundred words are what these are. This is a solid strategy to be more facts, figures, presentations and some so much more.

I had a tod counter, actually, Stephen bridges, british guy who has a huge tube channel ah that people should go check out it's really cool ah and he goes and takes on casinos on tours like literally like that movie twenty one ah and there's a big player and the the counters and there's the spot and the olive of wild and yeah he he was just i'm just a Normal guy I was into that and magic and then realized that with a bit training and a bit work on my memory, that I could keep a holder account and I can make I can take casinos for you know hundred and fifty or two hundred and fifty grand over the space of a weekend. This is not yeah not not a Better .

in traditional car counting is like math, right? So they have a plus one. If you you went through IT on your part, right can plus one minus one zero, each card has amount so that you kind of know with the probability of of attend coming up and you can make your bets according ly.

But how they communicated in twenty one with their with their their partners, they were undercover at the table, is they would use signals and they would use an alphanumeric code where every number has a sound. And this is like A A code a where, like, there are ten digits, and there also ten constant sounds in the english language. And each one is, this has something.

So if they happen to be you know up fifteen, for example, or in this case, they they use something different, they use basic association. So they said like, hey, if that happens to be like like happens to be a six up and that was wide, the car counting six could be represented by like A A gun, like a sixth shooter. And then people would know like .

the the exact number. They have non verbal signals as well yeah, because they didn't want to keep on saying the same thing in case mike, mike, now using A, I pick up on the things that they are saying and they can flag in the back end. So yes, it's A A permanent war of evolution between the card count, the casinos yeah and .

this could be a disclaim. Er also this is for recreational purposes only.

for the listening. It's not legal. It's not called counting is not legal, according to Stephen. And in united in certain places in the united states, one of the things that I think might be useful, i'm thinking about the use case of what we ve gone through so far um great in terms of optimizing our minds. You know we mentioned at the beginning that people have gotten awful lot of information, that they are the indexing consuming in one former another.

One of the things that I wish someone had taught me before I the show was about that discerning skill that we mentioned previously and one of the ones that i've used, which I think is really great and almost deleted ates pretty much all of the stress that there are certainly things that you have to learn, right? If you're going to go and be A A doctor um you need to learn all of the things and this and you're going to be tested on all of the things. And if you're going to learn to drive a folklife trucker, whatever is right, like there are certain things where you have to learn entire body of work but for recreational learning or for stuff going to use to improve your life time for rus has an idea called the good shit sticks.

And what he means by that is we often castigate ourselves for not remembering things that we weren't t interested in remembering, simply because we have this sort of arbitrary, uh, sense that I should remember all of the stuff that I listen to you, I should remember most of the stuff that I listen to. But really your job as you listen to podcasts like this, or read books, or sub stack articles or whatever IT might be, your job is to design, what are the elements of this that are specifically applicable to me. And even that as a decision, treats like is, you know, we can get all up in our head about, should I be using that? Am I ever going to want to try to learn to juggle? Maybe I should buy more socks so that I can do that.

It's like ultimately, the thing that you listen to on a podcast episode or read in in a book or or whatever, that you cannot take a photo or a screen recording of, you can't not you can't stop thinking about IT. That's the good shit, right? And with that, okay, let's go narrow and deep on that, on that one particular thing.

And we can use all of the tools that we ve spoken about today to try help really embed that. But when IT comes to the discerning side of stuff, massive overload of information, how is that? I'm gona choose what is useful to me.

For me, it's like a it's the most embodied, a natural way of doing that. And there's no decision tree. There's no nothing i'll just be listening to some.

Morgan housel told me the story yesterday about the guy that was choosing the the, the working out, how fast people could run as I. I cannot remember that, right. Like i'm pretty sure i'm pretty sure I tried to explain that last night and failed after i'd spoken to.

So all right, that's the thing. I don't know why that's the thing, but that's super important to me. So i'm just gonna that. So yet from a discerning perspective, I think the good shit sticks are really lovely simple rule I.

I like like IT primarily your brain is more of a deletion device nowadays. We're trying to keep information out because if we'd LED, I mean, what there's probably a billions stimuli that in our environment or seeks that we could be thinking that we could focus on. And so for me, it's a reductive process.

It's it's eliminating because, you know, keeping the most important things keep the most important thing, the most important thing, right? And so I think questions are the answer. And a lot of these cases, you have a party of brain called the particular activating system, ras, which determines what we're going to shine us as light on.

So we could use that analogy if you're reading a page on in a book, getting to and forgetting what you just read, I guarantee you you don't have adec questions that you're obsessed about because if you did, you'd shining a song said there's an answer. There's answer is an answer, right? And and we have about sixty thousand thoughts today and a lot of those thoughts come in the former questions and and questions some people suggest is part the active of thinking for asking and answering questions of yourself.

And the questions like, what's the best use of this this moment or you know you're mentioning you know with with tim is like how do I how do we make this easy, right? Or how do we make this more, more enjoyable? Or what's the lead domino? Alright, these questions, or how do I reach my ten year goal in six months, right? Where you can't just force IT and just work harder, you have to know, think differently.

And so know, I think three questions again that I I obsess about when i'm listening to a podcast or reading something is things like, uh, how can I use this right? And then and i'll actually extrapolate and say like, okay, this could be useful and then that my filter system, because I was like, I can't really use this and I just kind of satisfied, not important for me. You know, I even no take that way, you know, put a line down the page on the left side.

I'll take notes, are you read faster, learn language is whatever, and people's names, that kind of stuff that we teach in the book. But then my mind wonders that that right brain imagination wanders IT wonders on the right side, the page. And i'm capturing, like, does this really to what I really know right? What questions do I have about this? I am I going to use IT. Why must I use IT?

A A real cool feature for the a kindle obsesses among sters, if you use highlights, is actually a bit where you can highlight and then add a note and you just use the the little crappy keypad on the screen um but just a tiny little bit of context is great. Do you use read wise? Do you know what that is?

I I don't I know what IT is. Yes.

okay, yeah. Well, just when IT resurfaces, the highlights from kindler also adds the notes. And uh, so you're not just resurfacing that one particular highlight.

IT also reminds you of the link of the thing you made. So it's like networks of information of being sent back toward to you. I think that's that's uh that's cool.

I like, yeah I mean, I I love digital because I mean, when people hand ready notes that has been shown to help comprehensive and retention. But certainly digital also takes a wonderful way to store information, share information and integrated in in other things also as well. Yeah, yeah.

One of the things that still outstanding, I think, from the tool set that we've spoken about so far is concentration and focus. I think a lot of people have a very negative relationship with their ability to stay focused on task. So what do you usually look to first? One of the big move is the eighty twenties of focus and attention.

IT depends on context in the behavior of where, like when people come to me and say they want a Better memory, I hear like somebody coming to a coaching say, I want to be a Better at sports. I like about sports specifically because there's different methodologies and strategies and tools depending on on their goals. Same thing with focus.

So people doesn't focus when they read. There could be a number contributing factors. One of them is what we mentioned. They don't have enough questions, so they're not getting those answers. But another IT could be if they're reading, they're losing focus or mind wonders, they get easily distracted.

IT could be they are reading too slow, right? Do you have this incredible brain and you feed the supercomputer rain when you're reading one word time, metaphorically were like starring our mind. And if you don't give your brain to stimulus and craves and knees, it'll see entertainment elsewhere in the former distraction.

So is sometimes it's you actually don't have the focus because are reading too slow because it's like deriving slow. You're going really slow in your neighborhood. You're not really focus on the actor driving, right?

You're you're thinking about something we they have to do that day. Your in your coffee might be teaching whatever you will be five different things when you're going slow. But if you're racing cars and tea, can herpes turns as best ago?

You're not thinking about the dry cleaning. You're not trying to text. You're completely focused on two things, what's in front of you and the actual act of driving, right? And that's equivalent of I found with reading.

We have an online academies, largest online accelerator, learning a the academy in the world with students every country. So we have a lot of data, right? And we find actually that in general, the faster readers actually have Better comprehension because they have Better focus.

And so speed equals focus. Focus equals comprehension, and comprehension gives you the attention. So I would chAllenge people that they are learning may be processing too slow.

If you've spent IT up a little bit, you won't have time to distract yourself and focus on other things, and you will be more tasking as supposed to china. Kind of multiple task. And the other part of focus would be on your brain type.

And I know you took the quiz. This is something I been using with coaching clients for for years. And I realized just, how would I like this personalized medicine based on like your genetics or percieve nutrition based on maybe your microbiome? There's also, we created a personalized learning based on your brain type.

And I realized, and I I created this model and it's a model of framework, right? A to be useful in and explain away our behavior and and the results we're getting, and also the behaviors and results of people around us. So just a quick of IT is I I puled inspiration from, like, personality types, like mires brakes, introvert, extrovert, uh, multiple intelligence theory, uh, learning staff for a old, uh, audio, a chinese tic, uh, lateral dominance, like that brain, right? brain.

Anyway, so it's code C, O D. And these are, I use animals because everyone has to take, like a quiz and what game of thongs, character and I, or what Harry potter school, that kind of thing. It's kind of fun. No, maybe take four minutes like something like that.

Yeah, did that on my phone?

Yeah is is free. There's something to buy. And so we offering this out to the world because, one, it's not how smart you are.

How are you smart, right? And this determines, this gives you, shines the light on how you are smart. So code is an acronym, of course, for the animals.

The cheater are your fast actors, right? They, they implement really, really fast. They, they are, they have strong tuition.

Uh, they are. They love to adapt, right? Uh, the owls are here. They love logic. They're very analytical, methodical.

They thrive when given a space to dissect pon, ponder to to analyze things. These are individuals who benefit from a deep sessions right away from distractions. You have your dolphins, the d and code, and these are your creative visionaries.

They have strong pattern recognition. Uh, some h entrepreneurs are visionary thinkers. They can maybe see a future or innovation when other people can't quite CIA yet.

Uh, so these are creatives. These are her dreamers, right? And then finally, the e are your elephants.

And your elephants, I mentioned earlier, are your impatience. These, uh, they're very empathetic. They're high collaborative souls. And they they are the glue that holds like teams together. And just to give people a visual take, anything in popular culture and IT doesn't matter.

Like I like you, your favorite show or a movie that we could draw, whether it's star wars or James born or Harry potter or friends. Like we take friends, like you see the archetypes everywhere. So like, if you watch friends, ross would be an evil, right? He's a scientist, is very a student.

He study's research, right? You would say that someone like joy would be the cheater, very instinct to al, just, just act right. You would say feb is a creative of dolphin with her music in our art and and divisions, and imagine nation that he has.

Maybe Monica would be the elephant, right? Brings everyone together, always wants to host all, all the parties and so on. But you see this in everything.

You know, James ban, James, mine would be the cheat, right? And who runs M. I six would be the hour.

Very, very, very logical. money. Penny, her right hand. You know, we would be more the the elephant. Q, who makes all the inventions, would be the creative visionary. So you can go through, and you can do Harry part, you can do anything.

But also, when IT informs the careers, like I had art team, which we have a few dozen people around the world, uh, it's remarkable. One hundred percent of our customer service team were elephants because they found, they found their elements right. There are there to be loyal and support of an easterly and have your backs, right? Because there are success is your success and your success is there's success.

You know our financial person or c fo is is an R R CEO h she's she's a creative visionary SHE has this you know possible impact one billion brains right um and has very imagining things of using that. So it's it's interesting when you understand your brain type, because IT also can inform your your learning. And so when people take the quiz, it's um we created I think you we sent you a my my brain animal dot com my brain animal and IT takes four minutes and you can send to your spouse and I would explain their behavior and so you don't to get like judge mental and everything because I just how they think and this is how they learn.

And this is also correlated to how they, you know even communicate with people. And so it's it's a kind of a fun way to kind of a get to know each other and and stuff because a chia tends to be more direct, right? Straight to the point, speech is very concise and I know and now you could you could overlap other communication and influences models over this, right to give IT make IT even more rich and you know because you are sure you have distinctions that that I don't have on this.

But um you know what? He is very conscious. Focus on action. All the embry action oriented words are very instinctive. They trust their god. They tuition, they speak a in a way that, uh very independent oles are are analytical method.

And thinking about an owl would invest different than a chia, they would buy different than a year to, they would be influence, they would date, you know, different, they would communicate, right? I also would be limit more patients. They are like like yourself.

You're you're like you, you you do so much research, right? You are willing to listen. You pause your flag before speaking, right? These are all all traits. I know. No.

I read the P D F. The P D F was cool because I was talking about, um you know, it's nice to be told what you are, a description that makes you feel seen or makes you, whatever disposition, feel like less of a just wear personal curse. But IT is also interesting because IT says things like here are some of the areas that you might want to look out for.

Here are some of your a potential weaknesses. This is the way that you can communicate Better with the elephants in the room and the cheaters in the room, and so and so forth. And yeah, it's called IT.

I think the, the, the, the quiz was great. The P, D, F, you guys give afterward also, uh, really cool. So people should go and checked out, and you got got new book will be out now when this episode drops as well.

Newly revised virgin territory. I didn't get what's happening. I didn't .

get that. I, I got fly quick. Yes, yes. I, I, I can wait. The expanded edition was updated with all new case studies from previous readers and also is all about momentum.

So we added chapters in there, you know, to you on limit your mindset, your motivation in the methods of speed, dating, memory, all the stuff focus, getting in flow habits, all the stuff we could not discussed offline. We talk about momentum, how to create, create a momentum in your life. And we do IT through understanding your brain type rise. When I put all the research and examples, and there are the quiz is also in the book, because that knowing yourself will help you to have less friction in your life and relayed with others and influence others Better. We also have the tropic section in there, uh, which people could enjoy executive momentum.

Talk about learning about, like in a post pandemic world uh from, you know whether working hybrid or motor and in person um there's all large chapter on A I too I use AI in hanchen H I and for me h is your human intelligence or and not artificial intelligence for me is really about augmenting your intelligence and different ways you could use IT to accelerate on learning and learning in life. But yeah limits booked up. com.

Thank thank you so much. I ve been looking forward to this, and I want to thank you for the work that you do. Where you can I ask, which animal you will you test to? Oh okay, I was saying because even though with the questioning you ask pRobing questions, get clarity and often, you know, you could play dead s advocate and you could test some ideas validity.

I just it's and you very structured, you know the way the way you you speak and H, I tried to follow you what i'm listening when i'm working out in everything and I kind of like, I love the pain cases and in the way you you you make ideas, you know, very sticking relevant in people. But yeah, it's been it's been A A while wonderful pleasure. We have to have you on our podcast to.

i'm down, get me your money, need jam and I really appreciate the kind woods and be a massive fan of your work for a long time. Everyone, you you can check out your book. They can go to do the brain is and yeah, do i'm excited to see what you do next? IT seems like there's always, always more desire for people to improve their brain function. Now I don't think I could come at a Better time than right now. So keep in what you do.

Thank you. Can I chAllenge everyone to do one quick thing? absolutely. Take a screen shot of this. Remember, I said that you know, knowing is not only is potential power power use when you take a small simple step and something that everyone right now, yes, you could obviously go to do the brain quiz and somebody that, but take a screen shot where we are consuming this, listening to IT, watching IT and tag Chris, tag myself, we get to see IT and just share either you're brain animal or one thing you're onna do for a Better brain. We went through at least ten different science based the things you can focus on.

Maybe it's reading a little bit more, adding these brain foods, these neutrophils Chris or something, a prioritising your sleep, add that in the post and that way tag so we get to see IT. And i'll all actually repost some of my favorites and gift a few copies out to the community just as a thank you and reinforcing that a knowledge times action is power. I truly believe that there is a version of yourself that's patiently waiting in the goals we show up every single day and to our introduced. So it's order to be on on this journey with all of you helier.

jim. Quick, ladies and gentleman, jim, I really appreciate you. Thank you.