COVID-19 may be the first time the entire world is united on the same side of a crucible and yet individually we must face uncertainty, fear, isolation, and life impacts. This episode presents resources, places, and ways to learn and act. You’ll get tips on health, connection, routine, and mindset – thinking about what’s left and what’s next. And find out about a FREE 14-day online training opportunity open now.

You can also find this one in video format on YouTube at Man of Mastery – YouTube Channel

“Will you look back at yourself and see someone who rose to the challenge, served, loved, and showed for the people around him or her?”

– Chief CJ Kirk

“Research shows that the best way to deal with negativity is to observe it, without reaction and without judgement.”

– Patrick Sweeney (The Fear Guru)

“Becoming a more robust human for yourself and your tribe is more important now than ever before in our lifetimes”

– Jeff Depatie


  • How to 2x brainpower with curiosity
  • 9 tactics to maintain and improve health
  • What might Marcus Aurelius say about COVID
  • The school of adversity and stress
  • Difference between scared and afraid
  • Mindset tips of an astronaut 
  • Best way to redirect negativity
  • Leading through change
  • Commitments for courage
  • COVID reflection for your future self
  • Call to human optimization



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All right. Hey, we're rolling. What's up guys? This is episode 52 of the Man of Mastery Podcast. I'm calling it Fear covert and Courage. So in this one, you're going to get resources and actions, places and ways to learn and act a with what's going on right now. So this is going to be a solo episode. Ah, you can see my, my shirt that I'm rocking here.

No off season from the tactical games. You will probably see that one again in a week on the next podcast. And that will either be, because I'm wearing it again a week from now because I've worn it for a week straight or because we knocked out a couple recordings and one day. So listen to today's about a again, Fear covert and and courage.

This is a crucible that we are, you know, we're facing as a global community. It is a, as queen Elizabeth, have you watched her speech a few weeks ago? She was talking about, this was the first time that we've United as a, as a global community, we have United before in conflict, but this is probably unprecedented in, in uniting as a global community in a singular cause, in a singular a challenge.

And, and there's some, there's some real power and beauty to that. But part of what's really tough about this whole thing is, is uncertainty. And with uncertainty we tend to get Fear, uh, whether that's financial, whether it's health, and they're all of these impacts like isolation that as things prolonged and get very, very tough.

But the, the fact his life throws crucibles at us. And I think there's an old saying that goes that a, you know, you'll, you'll be challenged with what you need and what you can handle at the time, whether you know it or not. The fact is this won't be the last write. It's a big one. It's weird, it's different. And the next one will probably be different as well.

But this is, this is kind of what we do. We adapt, we survive and humans thrive on adversity. The human spirit. Uh, just there's something in that that it craves. A, you know, we're going to talk about some books today in some resources that I like, but there's another one back here on the shelf from a friend that a coach of mine entitled easy makes us weak.

And I, I'm completely convinced that that's the case too. Many of us have gotten soft in too many ways or one way or another or maybe we're, we feel like we're tough and developed in successful in some area, but out of balance and a, and maybe not the write a strength relative in, in all areas or different areas.

So this is a going to be about how to prepare and hopefully you were prepared for this one, but uh, whether you were or you weren't or you trained and you spent time getting comfortable with being uncomfortable and the mindset that it tastes to, to really thrive in something like this. Either way, there's going to be something here for you today.

It's really, this is all about sort of learning, learning to harness a Fear. So face Fear and use it rather than ignoring it or evading it or trying to escape it. It's about recognizing it, leaning into it and in fact even even using it. So like I said I want to go through some some books from notes and things that I've learned and tried from others uh, in the past or I'm applying now or that I'm finding as I interact with some of these same same people, uh, through this time.

So its resources, it's actions, uh, places you might also go learn a further and find, find ways you can put to use, it can be for health, it could be for community, it could be for routine relationships, mindset, right? Its a theme of this show. So often this is just about what's a, you know, how to think about what's been going on, what's left from the world that we knew it before and as things emerge in the new normal as we talk about it, what's next, right in how we think about that.

And then also, and possibly lastly today, I want to tell you about some training that I found that just started up today that is going on. It might be really, really topical for, for, for this stuff and for you guys. So let's, let's dive right in. I had some notes here. The first I want to talk about is a, a guy you've, you've seen on this show before, Patrick Sweeney, the Fear guru.

Fear is fuel is his book that came out here just a little, little bit ago. Um, he talks about the root of fears and what he calls as the blueprint for bravery. So, ah, just to pull one thought out of something that Patrick shared probably on our show, but that he has, uh, he's, we talked about recently and some social media and he loves to cite because all of his stuff is really, it's medical basis, fact-based.

So he says, be curious that you research has shown you get twice as much processing power out of your brain if you replace judgment with curiosity, if you were a place of judgment with curiosity. So if we just thinking about that a little bit and the mindset of something unknown or surprising or a scary if rather than jumping to some conclusion, which is what the survival mechanism of our brain wants to do rather than that, what if we just approach something with, with curiosity or is my buddy lice to say playful curiosity?

It is real. It was a real power and that and certainly from what research Patrick has tapped into, there's science behind that as well. So speaking of Patrick, he did a a an Instagram live probably a month ago near the beginning of the pandemic declaration and and wider spread locked down.

And uh, he did it with Mark divine. So another guy that I'm going to cite and talking about here, but Patrick and Mark got on and again it was all sort of around Action so I want to share with you, they went back and forth and did sort of a five plus five, five each things we can do right now during the covert lockdown.

And I would maintain that most, if not all of these things probably apply going, going forward as well. All right. So I'll just go. They went back and forth. If you have access to that Instagram live, but a, I'll just go through March five and I caught four of Patrick's, then I can, I can share with you. So from Mark divine on that IgE live with Patrick, one pause, breathe, think, act.

So PVTA it's an acronym that Mark uses and some of his training in his teaching, uh, certainly predated this, but pause, take a moment, take a breath thing and then act as opposed to just, um, maybe this is a similar, you know, about snap judgment. So rather than that, thinking about how we're gonna act to think about how we are going to think to catch up on quality sleep.

So there's some data out or an article out about people working one, two, three hours a day longer than a, than pre-code. I get that a, I see it myself, but for the flexibility we've got in our schedules or, or maybe were those of you who have more time, we use it to catch up on some sleep. Maybe that's a getting seven or eight hours for a change as you should instead of what life maybe drives normally or a catch up, literally nap get nine or 10 hours.

Uh, nothing better you could probably do for your immune system than that. Intensify your focus and alignment, right? So I think that is a, as another way to say, how do we sharpen and get rid of the stuff that didn't serve us before and how do we check our alignment again? And then just really, really get intense about the things that are important or that we want to do or that we need to do that we need to carry out of this a pandemic as doing fourth, meditate 20 minutes daily.

So that calming effect, if you've spent time like that in silence, in breathing and concentration in meditation and that, uh, or maybe a mindfulness practice, the, the state that it puts your brain in, the brainwave patterns that you get into the insight you can gain by just filling, we have 20 minutes, right?

How, how big of a deal is that? Now maybe a technique is something you need some help with, but 20 minutes of quiet silence, reflection, prayer for some people, whatever that might be is just amazing insight that can come out of that. That is so important, especially now. And then fifth, and hae, this goes along with this, this, uh, the solar can learn every day, right?

So what else can you be learning that, uh, that can apply? Um, by the way, I guess I mentioned my shirt. I don't know if I said that. It says no off season, right? Tactical games, no off season, right? So covert locked down or not. You learn every day. Train, apply. And then Patrick, he shared four that I caught.

I missed his fifth one. So one, we talked about supplements. You know, I'm throwing these up on screen before sitting on my desk. I've got my million vitamins that I take here is a everything from multivitamins, my multivitamins to um, a vitamin, a vitamin D supplement.

What else we got going on here? Vitamin C's supposed to be really good potentially with , the NAC as actually one that was on Patrick's list, a charcoal lycopene. I've got others that just apply in general for health, immunity and wellness. But a few that that Patrick mentioned in terms of not only supplements but, but supplementing and bolstering the immune system is um, I mentioned NEC zinc, right?

That's supposed to be one that shortens the, like a cold virus cycle, potentially proper diet, um, pay. That's one thing. And the environment seems to be healing and all this and a lot of us are probably eating a better quality home cooked meals more often out of all this. And another favorite of mine that Patrick mentioned is cold showers.

Um, yeah, cold showers. I can do it, do it. So you can start warm and turn a cold at the end. A, you can build up from five seconds to 10 seconds to 30 seconds to five minutes to your whole shower. Or you can do the other way around. Take a cold shower, leap right in to the cold and then a warm it up at the end. But I think you'll find it and you can, you can double down on on different things you're doing at the same time, practice your breathing or the types of concentration while you were in that cold practice.

Your micro goals, practice your, your, your inner dialogue, your positivity as you're making it through your time, a lot in the cold. And then I think you also find as you try it and you get used to it, excuse me, allergies or something. Um, you're actually going to like it. You're going to like it, you come out energized and you start to really, you know, kinda miss the cold showers or maybe this is the easy, makes a sweet thing.

Uh, the, the warm showers start to seem unnecessary. All right, what else? Second focus on facts, not Fear. So that's another empowering tool Patrick talks about with fear. Fear is, is, uh, you know what it is what helps us avoid the lion, uh, jumping out of the Bush as a caveman that kills us.

You know, it's, it's making up all those scenarios, extrapolating data into all the bad things that could happen. So we try to avoid it to stay alive. That's a survival mechanism. But in terms of empowering ourselves, focus on facts, not Fear what are we really know? And then third, focus on control and let go of what we can.

Nothing we can do about it for be present. And this is probably isn't so far off from Mark's meditation and mindfulness be present. Um, we all have a lot going on, a private stuff we're worried about. We've got distractions even in a time where maybe we don't have so many distractions, but be present. Maybe it's with your family.

Sit down for dinner. Mmm listening, right? Maybe mindfulness in conversations and authentic listening. A lot of ways to be present. So keep that in mind. All right, that's, that's it from the five by five with Patrick and Mark. Let me switch gears to another guy who shows up here several times on the bookshelf, Ryan holiday.

So Ryan, maybe he's like the modern stoic, but he's, he is a student of the ancient Stoics. Marcus is a really us and others and he's got some great stuff. If you've never read ego is the enemy or the obstacle is the way, or stillness is the key. That trilogy is amazing. And then I keep this one around the daily stoic.

Each day he is a page for each day of the year and he breaks down a, a, a short, relatively short stoic quote. And then a explain to his interpretation of it or how it might apply in our lives. He's also got, you can sign up for free, the daily stoic email newsletter. So you'll get some information there.

And here's a couple that I pulled out recently from him and from the daily stoic, a daily newsletter. So one, uh, is entitled, in the end he talks about a crisis can make you better, but only if you have this mindset or, or the right mindset. So he talks about a few historical examples. One being Marcus is a really us.

And when he, when he ruled as emperor, uh, back what, 2000 years ago or so, they also got hit with a, a a plague, a pandemic that had a much higher mortality rate than I think what we've seen, even in the worst covert projections and lasted for something like 15 years of his rule.

So imagine, you know, we're all trying to grapple with how soon does life go back to some kind of normal and can we deal a month? Can we deal with two months? Could we deal with six 12, 18 months? Well, these guys dealt with talking about uncertainty 15 years or something like that. Look, can we just gotta get past it? And you gotta you gotta live with it and figure out what to do about it.

So in that article, just a couple, a couple of folks who've talked about and some examples of principles. So one was John D Rockefeller and a crisis that began a financial crisis that began back 1857 or so. So a few notes from a John D Rockefeller who we know became quite a quite a wealthy mogul sort of guy.

So, uh, observe rather than attaching emotions and reacting, right? So you're here, a lot of the themes kind of repeat themselves here. Look for opportunities, be prepared for changes and, and shocks. Uh, he was an investor of course, so he, uh, the proverbial keep your powder dry.

He, he used some of these opportunities financially two to invest. So he talks about avoiding the herd mentality or ignore the mad crowd, quote unquote think for yourself. Be a bit of a contrarian. And this for Warren buffet fans as an investor, this isn't too far off from, from his adage, right? That he's, he's a, it's attributed to him or he's famous for, although I've heard it in other places, but it goes in the Warren buffet sentence, be fearful when others are greedy and greedy when others are fearful.

So what Rockefeller lived through, he called the school of adversity and stress. So maybe that's wrong. I'm going to school right now. Real world education, real-world MBA on adversity, on posttraumatic growth. He also said choose to see the good in a situation and exercise patients.

Those are, those are amazing. Uh, what else? Take advantage of mistakes that list less disciplined people make. So this could go back to mindset and, and it can get back to our routine and discipline. Steady our nerves. Embrace the present moment and focus on what we can control. Again, there's ancient wisdom that just repeats itself here.

Another that I picked up on from Ryan holiday. Um, this is another of his daily stoic articles is the important thing. It is not to be afraid and to quote part of that article he says, and scary times. It's easy to be scared. Events can escalate at any moment. There's uncertainty. You can lose your job then your house in your car, something can even happen to your kids.

Right? Talking about Fear nothing worse than that kind of Fear. Uh, he quotes Faulkner in that article. Be scared. You can't help that, but don't be afraid. That's an interesting distinction between Fear and being afraid. So the way he describes that is he says a scare is a temporary rush. I have a feeling being afraid is an ongoing process.

Fear is a state of being. So don't let it control you. Don't let it be an ongoing process. Recognize it, learn from it, harness it, use it. So how to do that, he talks about training Courage discipline, commitment, calm. Uh, but mainly, uh, he talks about the Stoics again and, and what they held up is one of their most essential virtues.

He also goes into his, in that article, it's pretty awesome. It's about a Canadian astronaut named Chris Hadfield and a, I mean, these are people that have to be so steady and in a very, very scary and uncertain unplannable unknowable kind of situations. So he talks about some quotes in a story from Chris Hadfield where he says, it's not like astronauts are braver than other people.

Chris says, we're just meticulously prepared. And and Ryan says, thinking about John Glenn and the first American to orbit earth, his heart rate never went above a hundred beats a minute. And that entire mission, and this is all about preparation. So a Ryan holiday and talking about Chris Hadfield and, and the astronauts sort of training and mindset and experience.

It goes on to say that astronauts face all sorts of difficult, high stakes, uh, situations in space. We're, the margin of air is tiny. In fact, on Chris's first space walk, his left eye went blind and then his other eye tiered up and went blind too. So in complete darkness, you have to find his way back if you want it to survive, put yourself in that situation for a minute, right?

He would later say that in such key situations, or sorry, that the key in such situations is to remind yourself that there are six things I could do right now, all of which would help make things better. And it's worth remembering too. There's no problem is so bad that you can't make it worse. Also, I think, I think that goes back to mindset as well. So positive focus, right?

Positive focus on the things that you could do right now, which will all help to make things better and chunk it down into those micro goes, what? How do I break that down and to those things? Who else says things like that? Um, FDR, that might have been in Ryan's article as well. The only thing we had to fear is fear itself.

I have trouble ever listening to that quote. Nothing about the living color song. If you're as old as I am. And I'm, yeah. One last thing from that article, Ryan, is he says, look, we're not unique. We are not unique. We're never unique. This bad stuff happens. The plagues have happened before.

Um, the crucibles challenges losing your job, death. Mmm Fear right? Nothing is new. Let's, let's get out of the pity party. We're not any different. People have been through this many times before it. Again, this is what we do. We survive as humans. We thrive. We figure it out.

So what are some other ways we can figure it out? The other book here on the desk, right? I've got a stack of 'em all the time. Chris Voss never split the difference. Excellent. Read for a number of reasons. Uh, mr Voss was the head hostage negotiator I think internationally for the FBI for a period of time. So imagine Fear emotion's coming into play in, in something and probably a lot of non rational type of um, of, of decision-making potentially.

So something I just read it in Chris's book about Fear Chris is the research shows that the best way to deal with negativity it is to observe it without reaction and without judgment. It sounds like Patrick Sweeney again, doesn't it then consciously label each a negative feeling and replace it with positive, compassionate and solution-based thoughts?

Doesn't sound too far off at Chris Hadfield either. Is that, that sounds like an incredible exercise. You know, if you get to a point of fear of doubt, of negativity of you wake up feeling that way one day or maybe you build it proactively into a morning routine and in other a sort of positive routines for the morning consciously label and I'll say list and label each negative feeling and then replace it with something positive and compassionate and a lot of action.

So solution-based thoughts. That sounds massively powerful. All right. Next my friend, former, go to a guest from a ghost. Former guests on the show. Also Brent Gleason. Uh, the book taking point. So subtitle a Navy seal's 10 fail safe principles for leading through change.

Well that's what we're going through here, right? Inevitable change. We didn't choose it, but the world has changed. We've changed, the situation has changed. So what we do, um, that's a great book. Highly recommend it. And its, it's a, it's a, it's a framework. It's a construct and it's very actionable. So it's not just theory.

Every chapter has a way to go. Apply this in life and business friends, a business consultant. So let me just give you his list of steps. So these are the methods that broccoli sit in a team at taking point. Leadership have used to help hundreds of companies to say around the world transform the way they think about change and how you can do the same.

So his steps are the culture, which is one of the most important enablers. So maybe your leading a company through this and you're thinking about how our culture needs to look through the rest of covert and beyond. Or it could be family culture, it could be, again, going back to a relationship. So culture so I can trust fueling the change engine.

So trust big, big changes in life, big goals and meeting them. Um, you can't, you can't do it without support and you can't do that without trust. Accountability, ownership at all levels. What a great time, uh, when so many things that are out of our control to take accountability for where we do have control and acknowledge where we have screwed up or haven't come through or haven't showed up as we should have or want it to on that and learn from it and fix it.

Mindset, the right belief in the mission. Brent mentions, well all these were about mindset but believe in the mission. Yeah. Let's again, let's examine what's going on right now and what we want to reinforce or double down on what is our mission, what is important each day and, and in the big picture preparation.

So we are talking about here, right? Gathering intelligence and planning the mission. I think that's self-evident. The transmission are what he says is communicating the vision. This is a challenging time and communication. Zoom, these, these video calls, great way to do it. But, um, you know, how are we communicating with what the family, how are we communicating with people we can't go see because we don't want to put maybe them in harm's way.

Older family members inclusion, the power of participation and engagement, particularly if you're ramping up for a mission to change something new. A, and if someone else said to me today, um, how about about fear, about failure? That failure is fine, right? We learn from it. And, and uh, a buddy and somebody I respect a lot from the business world talked about all the decisions he's made in life that, that the others might've looked at and said, you're crazy or why you're doing that, or why are you doing that now?

Or aren't you afraid you can fail? Sure. But whether you did or didn't fail, um, as, as I think we've probably all found if you reflect on it in that and as he mentioned is that, is that a, the failures are always lessons and you always end up in a good place somehow, right? You always end up sort of where you're meant to be eventually somehow.

So inclusion, right? Why not include the team in the mission and, and those kinds of big decisions, big changes you have to fatigue. So imagining Fear in staying energized, that's kinda what this is about. How can we continue to be on the front foot and this and remain healthy and positive and harness it. Discipline, focus and follow through and resiliency.

The path for lasting change. Great stuff from, from Brent. So that's a, a bit of a glimpse there. Dive in, get it, check it out, but I think you can interpret each of those on your own. Uh, I'm moving fast here, but you're going to have to just take some notes and, and drink from the fire hose. Go back and replay it or pause it, make your notes, thinking about how they apply for you.

It's gonna be a little different for everybody, but I will try to get some at least high level show notes in the, uh, in the website for this episode. All right. Changing gears back to a retired Navy commander Mark divine. So his latest book, staring down the Wolf, subtitled, the seven leadership commitments that forge elite teams.

We're all teaming now or yeah, there is no effort. There is no individual sport in life, in business, in family. So I did a preview of this book some time ago as a solo cast, but it was, it was a pre release. This is the advanced readers copy and I wasn't sure how much of the Asheville content I can share it at the time.

So what I want to do is share a little bit more or a reminder about that metaphor of the Courage Wolf and the Fear Wolf. And I'll just give you by title what those seven commitments are. And I love, I love that it's a commitment. It's not just principles, it's a commitment. So that's a, that is a doubling down.

It is a discipline. So the Wolf, what's the Wolf again? The Wolf on the cover here at the Wolf is, well, um, yeah, Mark says he pulled that from a native American tradition of a metaphor about the Courage Wolf and the Courage dog or uh, sorry Courage Wolf and the Fear Wolf or the Courage dawg and the Fear dog.

So it's these two, maybe it's the devil and the angel sitting on your shoulder. I don't know, but it's the two, um, you know, mythical contrasting animals and um, they are sort of until we realize and think about fear as a way to harness, uh, our way to Courage, those are maybe, um, the things that play against each other.

And this is a way to think about those and body those and remind ourselves from time to time as we react as we go to make decisions. Which Wolf of my feeding am I feeding the Courage Wolf? Am I feeding the Fear Wolf or maybe to say it in terms that Patrick Sweeney used, am I making a fear based decision or may be making a Courage based the decision?

So I really liked that reminder. I bring it up quite often. So what do those seven commitments? What are we need to commit to? Is that okay? It is key for leadership and, and that forges elite teams or I'll say elite the efforts or maybe elite results even through all of this and again beyond, right?

Okay. Those seven commitments from commander divine in staring down in the Wolf, commit to Courage. Okay. Commit to trust. We talked about trust. Commit to respect, growth, excellence, resilience in alignment.

I love the last one is alignment, right? Because if we do all of this but we are not aimed at the right thing, then what's the point? All right, three more things. So I'm going to talk about one way that we might think about and reflect on what life looked like four or five, six, eight weeks ago, what it looks like and what we want it to look like down the road.

I'm going to talk about a, as I alluded to it at the beginning, a uh, a two week training that is free. It's online and you can access remotely that started today. Is that a, is it is just so timely. And then last I'll just run through a quick list of, of any other miscellaneous that I've seen or tried or am applying myself.

So chief CJ, Kirk, also an early guest on on this, on this podcast show a incredible guy and I will give you a link in the show notes of this one were you can go watch this video on the future me topic that he talks about or if you just want to jump right out to it, it's dot com slash future dash me so what, what does the future, maybe it's a concept of reflecting on visualizing, thinking ahead to designing what you want your self and your situation to look like in the future.

And Mark Devine has that concept in his training as well. CJ even pulls back into more of a macro sense, but a really good short video for him. I, it's a must. It's a must watch. And what the concept there that CJ talks about in future may is anticipating the end of the lockdown and what that might look like.

And imagine looking back to reflect on what you should of done or would of done or would've wanted to do. What you know, what did you want to increase, what would you want to decrease? What would you want to add or a void. A couple of ways he talks about that is what's going in and out of your mouth.

So food, right, nutrition, hydration, what are all of those kinds of things that we're doing right now? And then what's coming out of our mouth? Mike, go back to what we started with. Pause and breathe. Think and act from, from worked in mine. So what is the quality and quantity? Not only of what's coming out of our mouth, but what's the quality, quantity and direction.

A lot of our thoughts is that true? Think and then speak hopefully the quality, quantity and direction of thoughts. And CJ poses a, a tough question. It's fair. Will you look back at yourself and see regret? What do you see an opportunity lost? Someone who just got by during all of this or where you see someone who Rose to the challenge, served, loved and showed up for the people around him or her.

It's a really powerful question. I'll put that out there as well. So reflect on that, thinking about that, challenge yourself on that and go watch the future. Me a video from chief CJ Kirk of Kravmaga Houston. Okay. The human optimization week's guest on the show, episode 51 with Jeff to Patsy.

He talks about human optimization and his, he's got several processes for him on right now. Jeff and his cadre has team Jeff and his wife Jessica and the whole team at what they call it, the special forces experience are running the robust human summit robust team in summit. Pretty cool.

So, uh, from their website, this is becoming a more robust human for yourself and your tribe. And it's more important now than ever before in our lifetimes. We believe that not at all in an understatement. Right? And they say resiliency is an all time low. And so motivated individuals like you are being called to step up and be better humans.

I love the call to action. So this is a daily email videos that you'll be able to receive with training, with information from different folks. Uh, Jeff and I believe Jessica included as well as other coaches, doctors, um, just some very experienced people that Jeff has on the team.

So, uh, as you can see it on their website, join us for 14 days of robust human optimization. This is amazing and it's free. It's a free resource. Nothing is free. The taste your time and it takes your commitment and it takes you putting it into use and Action for yourself. It's to make it something worthwhile, make it useful.

So you can go write out to the special forces or again, I will put a link in in the show notes for this episode, but I get that right away. It's going, going now, by the time you get this episode, it will have been going for a few days and I believe he can probably catch up. So go log in for free.

Uh, not only will that get you the 14 days of, uh, Jeff's, Mmm, excuse me, training that's going on right now, but it's also going to get you on his list for information about other things coming up, like the trials and others in the, in the future. So do that. And then last, let's, let's tie up with, ah, just a barrage of some other miscellaneous that, that I've been doing or that I've come across and I want to throw your way if you're not already.

So the, the news man, this one goes right in with what we can control. Um, you know, what is in our, uh, attention, intention, sphere of influence, all that kind of stuff. However you say it. Uh, there is nothing new in the news it seems, I think I tuned in to at the beginning of this whole pandemic for the first time in three years and I probably regret it because then you get hooked on it.

You're clicking refresh, you're jumping out there every day and there's just nothing new. So, Mmm. If you need to from anything, it's probably news. I bet if you catch it at once a week at this point, it's more than enough connect. I find ways to connect. I mean, just go make that in your mission.

Reach out to somebody. I've seen amazing, amazing examples of people just proactively reaching out. I've had people reach out to me, Hey here, here's, here's something that can support you and your family. Um, in fact, I'll just call out the generosity of CJ Kirk and Meredith and other coaches at the crop Houston school.

They just reached out to me and said, Hey, is there a way we can help you in sharing some of our online material for you and your son and your family to train and self-defense at home during all of this? Um, amazingly generous and a, you know, I've tried to go out and do a couple of things here and there. So just connect, right? Look for ways that you can serve others.

Maybe it could be nothing more than that phone call and that connection, uh, or it could be something greater zoom or other tools like it. These are amazing ways to do some of those things. Make connections and reach out. Take the time maybe to catch up with people that you haven't. And uh, in a while I've seen a Spartan set up something really cool, a Spartan race. I don't know if this is still going, but at one point they just opened up a zoom line and it was open 24 hours a day.

Anybody could pop in and out for any reason. It only had a few ground rules of, of behaving, uh, yourself. But other than that, you jump on and talk to new people anywhere in the world that, that did the same and connect or people having a zoom parties in a zoom happy hour, connect with the family or the friends.

Um, along with sleep and, and health that we mentioned earlier. Hydration. You know, a lot of this stuff is common sense on a, on fighting, colds, viruses, illness, boosting our immune system. So staying hydrated, flushing things out, keeping things moving in the lymphatic system. Um, get outside sunshine, fresh air movement, activity.

I mean, all these are good no matter what, um, online workouts, right? If you're, if you're, I mean, this is a whole Renaissance and it's going to be tough probably for gyms after this pandemic, but so many people are doing body weight workouts, functional fitness workouts at home, set up home gyms by a heavy bag at home.

Um, you know, by kettlebells if you don't already have them, some of that stuff's getting scarce. So, uh, you know, you got plenty of stuff you can move. Let's heavy, uh, pickup, uh, at the five gallon water bottles that get delivered. I mean, those are great. This is about 40 pounds each. Um, you know, you want to do box jumps, you can jump up onto a ledge and the yard.

Uh, and it's amazing how much you can do just with body weight that can get challenging as you stack and design work out. So there's all kinds of online workouts where people are gathering together on, on zoom or FaceTime or other video calls to out virtually together. That's awesome. Um, as I mentioned, food, right?

Restaurants are certainly struggling now. The progress of a struggle for a while. So, you know, support your local restaurant business in, in different ways with the crazy hair going. Um, you know, continue to patronize your favorite restaurants would take out orders. Maybe when you go in you want to throw them the healthy tip for those guys that are guys and gals that are working hard, keeping people fed, putting themselves potentially in harm's way in doing that.

Uh, so take care of them. You know, maybe go by, you know how you can buy a restaurant, prepaid gift cards. So go buy some, go buy some gift cards, right? Give, give those guys an influx of cash that might help with anybody who's a brick and mortar business right now. We could probably use some extra cash, uh, that's not able to serve their clients right now.

So thinking about ways to do that. We talked about nutrition, talked about movement and how good that is for the mood, for your spirit, for your attitude. I see so many people out walking, moving around more than ever. So this is amazing for health and for movement. I mentioned sunshine and fresh air.

It was used a century ago in the Spanish flu pandemic that lasted almost three years. Um, the fresh air and sunshine free and it's a disinfectant, a almost not to sound like the crazy news cycle, what's going on around that right now, but it's, you know, getting outdoors, being healthy. Just leave it at that.

Um, what else Peloton. If you have a Peloton or something like that, you can get on and do these workouts, connects with a community there. Do live workouts, challenge, jump on the monthly challenge or um, you know, connect with your friends on there and challenge yourself to distance or hours or things like that.

Um, to kind of hold each other accountable. Family dinners. Uh, I, I know it's working well for us. It's really cool sitting around at a dinner table, having a meal for the first time in a while and finding ways to bring conversation topics to that. Oh, my wife found a book that just, you know, it's like a code. We use a question of the day to dive into something thought provoking or silly or whatever, but it's something fun to talk about and write down.

We can look back on it later and maybe maybe that'll reflect some of our mindset and the way that things, uh, we're kind of looking right now. Um, or you know, several of those have, have like dug into topics that we don't normally come up, uh, or come across as a family. Things that may be we've never shared or haven't shared with each other for a long time.

I, it reflected for me on a story from one of my son had just been born that I got a chance to share with him a journal, you know, put, put some stuff into writing. There's a real power to putting a, for me, I am a huge proponent of, it's got to be pen to paper or pencil to paper. There's some magic in that brain, nerve, physical connection.

Mmm. And then in another use for a journal is if you're having trouble sleeping through any of this. So we talked about sleep. So a few things for quality sleep. So people will wake up because their mind is racing. You know, what's going on during this thing? What do you have to do tomorrow? What do you know? What's the problem trying to solve? What's something that I'm worried about?

Well is that stuff, if you have that and it keeps you up at night, keep a pen and paper, journal something next to the bed. You can wake up, you can make note of that. And that should put your brain to ease. I don't have to spend all night remembering to remember it. Put it on paper. Bang. You can hit it the next day and hopefully fall back to sleep.

Uh, and before you go to sleep, you know, don't, uh, don't get crazy on the caffeine, especially in the afternoon. Cut that back. Uh, cut back on the blue light screen time, which a blue light, all of this stuff, um, TVs, monitors a cell phones, all this kind of stuff. It's a, a, a generates a light. Mmm.

A what is it in Kelvin scale? The temperature or the frequency of the light. Uh, that blue light is similar to a sunshine. So it activates us, wants us to be awake. So lay off of that stuff for two, three hours before bed. If you can get a book, write what a great time to catch up on, on books and a and some of this stuff.

Um, as a, a few more, um, you know, a fear based decisions Courage based decisions mentioned it being mindful of language. I think Mark talked about it at CJ talked about being mindful of language, communicating, righting thinking in the positive, get disciplined about that and communicating in our job, how can we, how can we listen to in new ways?

Um, maybe thinking about developing that as a, as a sense, as a skill. And I mean this is something that can make you more valuable than ever in your job if you get to thrive in this kind of environment from a work remote perspective, thinking about how it's going to be when you get back to the office and, and the way that you can serve and be valuable to people now that I think they will remember.

And that's also a chance for innovation, right? What are, what are new ways we can be productive? What are new things we can do? What are new problems we can, we can solve, excuse me. And, um, simplify. Keep it simple. What are, what other ways we can, we can call from our schedule, um, that are just not necessary, not valuable, not benefiting us.

What are you taking forward? What are you leaving behind? You know, do I need, do I need to three vehicles? I mean, we probably use our, our cars. Who knows what 1% of the time, 5% of the time, 2% of the time. Do I need multiple vehicles? I don't know. Do I need to own a car when a, when I use it for a few minutes for a few hours out of X period of time?

I don't know. I mean, these are the answer. These are kind of interesting things to challenge. Now. Think about it. Breathe. No more important time to breathe. And it turns out, as Brent casting says, we got to keep doing it. Apparently we got to keep breathing. And then, um, yeah, I mean, I guess the last thing that I would just think about is a, maybe it's a chance to reflect on and reinvent our image and our concept of safety.

You know, what it is. What is safety from a personal perspective, a safety and security. What's a safety and security in a job? Is there a perception that that a salaried W2 a salary job is a secure, is safe? Is it, I don't know, is it, what has it proved out to be safe in whatever you might do during this time?

Is it any more or less safe than controlling your own faith? Own fate, excuse me, through, um, through creating work in a job of your own being an entrepreneur, maybe controlling your own destiny. So there's certainly power and succeeding as a team. You know, being an entrepreneur doesn't necessarily mean you do it by yourself. In fact, uh, all the best theories now say that, uh, that you should have business partners or at least one of the business partner.

And that in itself is tough to, to choose and to qualify. But, um, yeah, maybe reflect on what safety, what jobs, what were, what, what that looks like professionally for you going forward, not only personally. So that's a ton on to leave you with that for today. Uh, you know, I always ask for feedback, but this in particular just kind of riffing on a bunch of topics, uh, around a theme and taking from a variety of sources and hopefully something that is really topical in dealing with uncertainty with the fear of coven and the flipping that around too, having Courage around and how we come out of it.

Uh, hopefully this is helpful. I would love your feedback. Feel free to reach out, love to hear how this lands for you, maybe how you apply it, what kind of results you get, which you're already doing. What did I miss in the list? Right? So reach out, love to hear from you. Stay safe, stay well next week. I've got a great topic in the same tee shirt with a, a, a serial, a digital entrepreneur who, uh, I'll give you a quick, quick preview.

It's the first guest we've had on who, uh, that I know of has been red flagged by Interpol for a rest and the extradition and imprisonment. So this is a, a Interpol red flag is something reserved for a drug barons, murderers, terrorists. So that's my guest next week.

See you then. Stay well, take care guys.