We Fixed Our Lives With 3 Habits (Took 2 Years)

Ten years ago, we were broken. Jack weighed 9 stone and lived on "pasta madras." 

Adam's idea of meal prep was microwave noodles with beans. Today? Different story.

Jack Austin and Adam Garcia share the brutally honest journey from student-level chaos to actually having their lives together. 

No BS morning routines that take 4 hours, no "just manifest it" nonsense - just the three foundational habits that actually stuck.

In this episode, we reveal:

✓ The 3 habits that matter (everything else is noise)

✓ Why you fail every January (and how to break the cycle)

✓ The "one page rule" that changed everything

✓ From smoking 30 cigarettes to 3 - the realistic approach

✓ Why sleep matters more than the gym

✓ The compound effect nobody talks about

✓ Atomic Habits in real life (not theory)

✓ The Quentin Tarantino hate session method

Key revelations:

• Sleep first, exercise second, diet third - the ONLY order that works
• Why gratitude journaling feels stupid but changes everything
• The 2-minute rule that clears your mental bandwidth
• Vitamin D, magnesium, and why supplements actually matter
• The truth about "failing" at habits (it's not failure)

From weighing 9 stone at 29 to having actual muscle at 40, from microwave disasters to proper nutrition - this is what actually worked for two regular guys who finally got it together.

Warning: Contains honest discussion about past unhealthy habits and the slow, unsexy path to improvement.

Timestamps:

00:00 The recording disaster

02:00 Student life horror stories

05:00 The 4am beer breakfast era

08:00 When cooking meant "pasta madras"

12:00 Why we failed at habits for 20 years

15:00 The Atomic Habits revelation

20:00 Sleep: The unsexy game-changer

25:00 Why January resolutions are designed to fail

30:00 The 3-habit foundation

35:00 Gratitude (yes, really)

40:00 Exercise without the BS

45:00 The supplement stack that works

50:00 Journaling like Tarantino

55:00 Our exact daily routines

01:00:00 Implementation over information

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#Habits #AtomicHabits #MorningRoutine #Health #Productivity #Sleep #Exercise #Nutrition #SelfImprovement #MentalHealth #Gratitude #LifeChange #Wellness #PersonalDevelopment #Podcast

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Transcript

0:02

Hello everybody. Welcome back to Temporally Scripted. So today's episode is all about habits and protocols and of creatures of habit and good health. Myself and Adam thought we would bring you an episode, and also this one should be quite smooth because we recorded it once and somebody may be screwed up the recording on Riverside. So we never got to publish it. So this is our second run through, which means we are very well repaired, very well prepared. Habits, ones that work, ones that don't, ones that maybe we started for two weeks and then never did them again. Welcome back, Adam. It's great to see you here, my friend. It's always a pleasure to be here as always. Yeah. Yeah. It would be weird if I was here on my own, that's for sure. Just talking to yourself, going, no and, one of us messed up recording. I dunno who. Yeah, exactly. I do have a podcast, which is just me, but I just keep it personal and listen, it's what I listen to at night before I go to sleep. Okay. It's nothing narcissistic or weird about that in any way. Absolutely not. No. It might be repeating great things about me and myself and how much I love myself, but yeah maybe that's not true. And I just made it up randomly on the fly anyway, but who knows? Yeah. So, habits. It's quite an interesting topic really. Yeah. Have you yeah. So how about yourself? Have you cultivated any good habits and routines over the years? Say if you, compared some of your habits now that you think would be good ones compared to ones 10, 20 years ago that maybe maybe not so great. There was certainly some habits 10 or 20 years ago, but we won't go into those ones. But yeah I definitely managed to brush my teeth twice a day and I don't pick my clothes out of a pile in the corner, so that's a, that's an improvement. That's, pretty slick. Have you told your mom about this? She must be very proud. This is it. And actually my mum used to bring my clothes to me when I was 17 in my last year of secondary school about 15 minutes before the bus arrived. So my early years of cultivating habits weren't the best because. My mum, great person, wonderful woman, and she always wanted me to be able to enjoy my childhood right up until the moment that I was kicked out of the door. So I never had to wash any pots, I didn't have any chores. I, didn't even tidy my own bedroom before the age of 18 and moving out. So when I was cast into my own house, oh yeah, that would been quite a shock. Yeah, a lot of it was, doing things as it became critically urgent. For example, washing pots at the moment, there are no pots to, live from. And basically just washing the pots that you need and leaving the rest of it in a big pile. Buy the sink In the sink. Under the sink. Yeah, around the bed. I remember being in student halls and we had a, similar situation, I dunno why, but out, so you'd have all the different like bedrooms and then a communal kitchen. And that was on like each floor in like a, big block or several big blocks. For some reason our kitchen always seemed to be the kind of party kitchen, and so it would just never get cleaned or anything. You'd go in there and if you're in shoes, like your shoes would start coming off. Coming off.'cause the floor was sticky. And at one point there was this, like someone had left a bowl of baked beans on the counter, on the side. And we were there. Started smelling like really bad, then really smelling and they got moldy and things and then eventually the mold had gone, the beans had gone and it was just like a little layer of gray brown dust. So you gave it a quick wipe and chipped in beans again, smart beans in Bob's. Your uncle. I remember I've been in a few student kitchens like that around the Nottingham area. Did you go to university in Nottingham? I did, yeah. Nottingham tr Yeah. So I've probably been in some of those those halls of residence and I remember, yeah, all of the individual rooms have a lock on the door. And then you've got like a big communal sitting area, which is usually where the pre lash and post lash drinks happen. And yeah, those were the kind of habits we had back then going to bed when the sun comes up. All of these kind of things go nipping down to bargain booze to make sure that you'd consumed at least a week's worth of units before you left the house. Yeah. To go to a nightclub.'cause the drinks in the nightclub would be cheap because it's student night, but still you don't wanna be paying for more than one or two of them. Yeah. And there's that thing, it's like Andrew Huberman has got this thing about doing daylight viewing. So for at least like five minutes. Like in the morning, in the first 20 minutes of waking, you should expose yourself to sunlight and not stare at the sun, but let your eyes take in daylight. But I don't think he meant that as in six in the morning when you've been up all night. I, dunno, I think it's usually ideally after seven or eight hours of sleep. Yeah. Not like wearing sunglasses on your way back from whatever student night

kicks out at 6: 6:01

00 AM they say that the pubs and clubs and restaurants and stuff in the UK have closed down because taxes and VAT and everything else being higher than it ever was. Really? I think it's just students pre-drinking before they go out and then listening to free music and spending like a total of six pounds on a night out. It could be, yeah. Yeah. A student loan well spent. And, if you look back to those days then in your twenties, so that's sleeping habits, never sleeping at the same time, sometimes not sleeping at all. What about eating habits? Obviously baked beans are a staple of every student's diet, but what was your diet like back in your twenties if you can remember that far back? Varied. Yeah, pretty varied. Obviously I used to sometimes eat this thing, but a lot of people said looked gross, but I'd get super noodles. Oh yeah. Yeah. So I found a way to cook all of this in the microwave at the same time, but it would be. Or sometimes in one pan, but it would be a mix of super noodles, baked beans and tuna fish. And sometimes for, extra, I'd give it an extra no gen seis. I'd put like a cheese slice on top. Oh nice, That reminds me of, I used to go out with this girl in my twenties and she used to cook like pasta in the microwave. So get a bowl of water and then just put the pasta in the water and just. Cook it in the microwave and then put in like the vegetables and the other stuff into the water as it was getting hotter, and then produce this whole meal in a bowl in the microwave. Microwave cookery. I never knew that was a thing growing up. Yeah. Which I, guess it was I, that just reminded me of something I saw the other day. There's there's a dude I follow I don't go into much now, but x called chef reactions and it's like a chef reacting to various, like terrible TikTok cookery videos. But one of them was this woman where she'd got like a jar dry pasta, fills it up with water, sticks it in the dishwasher, and then another one just like a raw chicken breast, bit of water, seals it up, puts it in the dishwasher, wass the dishes, builds it out. It's and it's done. And it did actually cook, but Wow. Looked like the worst, just anything ever. And no seasoning no, nothing. Just, but yeah. Anyway, one appliance cookery. Wow. That's special. That's special. So yeah if I look back I actually, for me, I would eat pretty well. When I ate, but a lot of the time I would just skip meals and skip breakfast and whatever else. And by the time I was 29, I weighed about nine stone if it had been raining. And I'd picked up a bit of extra water in my hair that was down to my shoulders and probably had a kilo or two. But I do remember once opening a pretty empty looking cupboard at my house. And I was even working by this time. So I can't even blame it being a student lifestyle. It carried over for six or seven years after I dropped out of university. And I made something called there was a jar of Pax Madras sauce and there was pasta. So I invented madrasa. Was it a disaster? It was it, needed, some extra seasoning, I'll put it that way. Yeah, I guess there would be something missing. Yeah, it kinda reminds me of something I used to make. So for a little while, mid twenties must have been like from about 25 onwards, but I had a good probably five years where I used to cook this thing where it was like for breakfast, but it would basically be like curried rice. So take like onions, garlic, ginger, some vegetables, eggs, rice, cook it all together, like lots of like curry spices and flavorings, like some nuts and seeds and basically just loads of stuff, but some dried fruit and things all in this one thing was like healthy. There was a girl I knew at the time and she came around when I was cooking one time and she's oh, what I, I've been looking into like Ayurvedic medicine. It's. Pretty much this, it's alright, okay, cool. Accidentally discovered some kind of miracle health rice. But yeah, for a while that used to be like my go-to breakfast. And like for, so yeah, it was always like, not always, but for a long time I had something kind of healthy-ish going off. Yeah. Yeah. And I think, but nice there you're like channeling some kind of past life where you were a yogi somewhere in the Himalayas, the foothills of the Himalayas. But yeah, I agree with you. I think because I was quite lucky in, in the fact that I was brought up by decent parents, like always growing up there would be. A good meal like my dad, every day, if I got home from the birth i'd, be met with like dippy egg and soldiers and, that would be like the, snack. And then dinner would always be at least two vegetables. A starchy veg like potatoes or something. And then, meat, whether it be a stew or some kind of steak. So I always had a, decent meal when I got home after the banana bubbles for breakfast or whatever. And yeah, I feel like it was, it gave me that grounding of, at least having something reasonably healthy. So my eating habits in my twenties were pretty good too. Yeah. And again, it's like a, kind of habit I guess. So it's once those habits are formed you want to keep them or they seem like the standard for a while, but I know there's definitely times of life where some of those habits kind of slide student life definitely being one of those. Yeah, for sure. And I also think that it's, I was always striving to go to the gym and to do all of these extra things, but I found it very, challenging in my twenties to stick to any of those things. And I dunno about you, but usually it's because I would bite off so many different habits in one go. That it would be impossible to keep it up. So I'd be like I'm gonna learn this language and go to the gym every day and wake up at this time and eat really healthily and do this and this other habit. And I'll read every day and I'll journal and I'll do this and I'll do that. And then for two weeks I'm living like a God basically. It's like for two weeks, like I'm doing everything. I'm nailing it and I'm telling everybody, I'm like, yeah, look at you. You don't have any habits. Losers like, and I'm there. Look at me smack. I'm doing this. Smack me on a daily basis. Yeah, And then after two weeks it'll be like, ah, you'd gradually have a lazy day and start to fall off and then just go back to the other way. And I, think some of that is because your habit is not doing all of those things. So it's like one of these concepts where I, learned from a book called Atomic Habits, and I learned it many years before I actually applied it. But it's like just doing the smallest thing to get started. So the example story he gives is one of the guys. Is trying to get fit at the gym, and he is like super overweight and he is never been to the gym before. And he, he keeps trying to, go and then he starts and he, it just falls off every time. So what, he tells him to do is to just start packing his gym bag every day. So initially Oh yeah. So the guy like packs his gym bag and then after a few days he like takes the gym bag and puts it in the car. And then after a week or two, he takes the gym bag and puts it in the car and drives to the gym. And then at some point he's just oh, I'm at the gym. I might as well go in. And just by doing that every day you get there. And another example he gives is like yoga. You get, you just get the mat out, you just get the yoga mat out every day. And even if you don't do any, you roll it back up and put it away. Or even if it's like reading, you just read one page. And then put it away. Yeah. And I think I think that, sorry. I was just gonna say, I think a really good one for that as well is diet. So it's like everyone eats basically the same five meals each week. More or less. It varies, but like most people, it's about the same five things that they kind of cycle and repeat. And it's those go-to meals. If, say this weekend you ask chat, GPT to come up with a recipe that's healthy, involves for ingredients that you like, doesn't take long to make, then you've learned something new. You then substitute that in next week. And then all of a sudden, if your diet was quite unhealthy, you've then got one slightly healthier thing, but also 'cause it tastes good. You look forward to the following week or two weeks later you can substituting something else. After a couple of months, you've completely changed your entire diet to a much healthier alternative. And it, again, it doesn't take that whole do everything all at once. It's just like little bits at a time.'cause I think generally when people go that's it. I'm changing my entire life right now. It's like Dave Goggins can do that. Most people aren't Dave Goggins, and it's most people, it's but do it. And like you say it's that two week thing, you're feeling pretty good, confident, and then everything just, you get some kind of burnout or breakdown from it or something like that and just, yeah, everything falls apart. Yeah. Yeah. And I think it, it is obviously a bit of resistance from your body because everything's a habit, whether it's a good habit or a bad habit, and our brains are designed to keep us in the place that's safe. So when you start to change these things, you push yourself out of your comfort zone and if you push yourself too far out of your comfort zone, you hit the ceiling of that and you're gonna drag back into where you were before. And I, think that for me, was the biggest change. It was like slowly moving habits from one place to another. It was also getting sick and tired of not having any good routines or habits and just generally having a poor quality of life as a result, which I think age is part of that as well. As you get older, you start to be able to be more disciplined with routines and stuff, but. I, generally believe that, yeah, overloading yourself is where most people fail and why they get stuck in the same patterns. There's also, I dunno if you've heard of this, but every year they calculate what date in January it will be that everybody pretty much has, 90% of people have given up on whatever resolutions they've chosen. And it will be sometime in January as well. It's it is, it's like the 18th or between the 18th and the 21st. As I understand it, they calculate it every year based on a load of factors. But it's like this date, if you carry on past this date, then you know, it's, it is a good thing. And I think being careful about what you select for that period is important.'cause the other thing you have to remember is for most people in January. Particularly given the state of the world and economy taxation, all of these things, like January is the worst month ever. You've got the biggest credit card bill coming through your door. You've got like you, it's the coldest time of the year for most people in the, northern hemisphere. Like you've got the longest between paydays.'cause your company helpfully paid you before Christmas, so you could spend more of your money and then have to wait until the end of January. And then you're like, do you know what else? I'm just gonna stop eating all the food that I like and go to the gym extra early, two hours earlier than I normally wake up. And then to reward myself I'm, gonna force myself to not look at any TV or have any dopamine at all in any way. Yeah. And I might quit smoking and drinking as well.'cause why not? It is basically bad. Yeah. Because, and you've had that sort of, and. It's a little bit like when people get holiday blues and things like that. You go on holiday, come back to work and then feel down for a week or two afterwards.'cause you've had that freedom and the sort of dopamine thing, and it's like that in January. You've had the, like the two biggest holidays of the year being. New Year's and Christmas, and then after that it's ugh. And then plus like you say, you look at your bank account and you're like, oh, that's, not very much. Yeah. And then you start to have I, dunno what you call it, like buyers remorse or something like that.'cause you you've spent all this money on stuff and then you're like, was it worth it to buy that many like snacks and just indulgent bits of food and everything else and all these presents for people that most of 'em have just thrown in the bin or rewrapped for someone else for following year or thrown in a cupboard. And also it's like the shortest days of the year as well around that time. So it's wake up, it's stark. Go to work, it's stark Finish work. It's dark. I dunno. Yeah. And also it is not only dark, it's cold. And yeah. I, think that also is, a huge part of it. But people taking on too much. The other thing that leads me to as well is like the thought process that when you start doing a good habit or what we see as a good habit, you don't really notice anything. There's no, instant changes. And it's not even, after a long period of time, there's not like major, changes. Like I, granted I've had some off time and stuff here and there where I've slipped into older habits, but over the last couple of years I've fairly regularly gone to the gym. And I can, notice the difference. My family can notice the difference. I'm a lot stronger than I was, but by no stretch of the imagination do I look gym fit. I don't look like I'm not, I've still got some fat around the middle. Granted, it's gradually going. I, now have a, treadmill under my desk so I can move my desk. I won't demonstrate it now to viewers. Even though you were immensely proud of it. Yeah, Mo most, mostly because I haven't set up my affiliate link so far since I, moved to this.'cause I saw someone else doing it. Three other people bought treadmills that I know and standing desks anyway. But the point is I've not, it's not like I'm suddenly like this Adonis I think I'm still just pretty much me, I think the gym is like that though. It's just, it's a, long time of just consistency but gets results. And it's not as if like after a set amount of time, like you've been going for I dunno, so you've been going for 10 months and two weeks and all of a sudden that one extra time you come out and you go. I'm in shape now. Just it's this constant, like really slowly moving thing. I guess for our ways to, to cheat, there's certain supplements and things you, could take or you could really right, or you could really max out your, sort of workout routine, so you're in there five days a week, whatever, and you could, but then I guess there's some drawbacks to that as well. But yeah for, I guess for the average like gym goer, it's it's just a very gradual, uphill thing. Yeah. Yeah. And you get a little boost at the beginning, but again, for even for just fat around the middle I'm in much, much better shape than I was two years ago, don't get me wrong, but it's still you look down, it's oh yeah, there's still, there's, it is you don't get any reward now. And, it's almost the barometer that I use for good habits and bad habits. It's does it feel like anything's changing? No. Okay. It's probably a good habit. Whereas if it's I'm gonna go and smoke a cigarette, you get an instant, Ooh, that, that feels good. Or you like binge watch some Jason Sta movies or something. It's like you've instantly, you feel pretty good and excited and entertained, whereas if you start learning that skill and applying it that you've been waiting to do for ages, and it's ah, this is, this even doing anything? Like I don't feel like anything's changing, but it's that consistency over time and we're talking years. It's years when you'll get the benefit. Yeah. Completely other good stuff. And, I think also with a lot of the bad habits, it's years until you'll get the, downside if you take smoking as an example, you can smoke today and probably for 20 years you can smoke as we know right from our past. But it takes that amount of time before you start being short of breath and. Coughing up lumps and yeah, definitely. And it's a much more severe downside than, yeah, than from the upside you get from good habits. But yeah, you're right. I dunno. Yeah, a lot of the sort of good habits that are just slight changes to your daily routine, whether that is like meditation or journaling or something like that you don't notice it at first. It's the same as like actually using supplements or even just taking like a multivitamin or something like that or taking vitamin D. You might get sick less or you might not get as sick when you do get sick. But you can't really tell. You've got nothing to measure that against. And you're doing something and you're like, is this doing me any good? I dunno. And like you and say, if you're doing like meditation and you've done other things like sort your life out as well, you're in a naturally better head space. But you don't know because it's not like an on off switch. It's not like I did meditation yesterday. I feel amazing today. I didn't do meditation today. Oh, I'm fried. It isn't like you can't test it because it's, again, it's like gradual buildup. Yeah. And it's consistent. Yeah. Consistent action over, over days. And I think that's why if you miss one day, then as long as you get back to something the day after, or you do it in some way, some level, even if it's only the smallest amount, then that over time it's just that micro change of course. And over time that becomes bigger and bigger and you end up like over here rather than over here, and every day it might just be moving. An inch apart from where you were previously. But it's those small, consistent changes and intention that makes all of that difference, and I think that's something to remember is like people, if you are trying to change a habit or you're trying to move something, it is a big deal. You're, you are recreating new neural pathways in your mind. And as we repeat a habit, that neural pathway just gets deeper and deeper So if you are someone who eat, ate badly for 20 years, that neural pathway is like, it's always gonna be there. And sometimes you're, gonna, you're gonna slip back into it. The same with drinking or smoking or whatever. At some point you might slip back into it and some things go hand in hand. Like for me, if I drink alcohol now, like I went pretty much five months at the start of this year without drinking alcohol. Then I, a couple of times did and then over the last three weeks, 'cause it was my daughter's birthday, my son's birthday, it's my birthday this weekend. It's it's summer. It's all of those excuses and feelings. But I've drank five or six times, like fairly heavily over the last five, six weeks. I dunno if any of that sounds like excuses.'cause I dunno if your son or daughter were like, oh, I hope dad gets gets some beers down him today because it's my birthday. I'll be absolutely good. And if he didn't join him, the party. Yeah, exactly. Yeah, No, this is it. And it is, it's like it's occasion you're like related to an occasion or a time that makes you think that's okay. Now I could sit there and be like ah, all this time I was doing so well and now I'm kicking myself up. Or I could just be like do you know what if the only times of year I drink are around everyone's birthday at the end of August? And at Christmas, and if nothing else, I had a good time. And then it reminds me why I don't do that every other day of the year. Then so be it. Do you know what I mean? It's like you, part of it is learning to be kind to yourself and to not beat yourself up and give yourself abuse. It's I think the biggest part of all these habits and these changes is having a better relationship with yourself and, just accepting that sometimes you might not do the perfect thing all the time and, als it almost becomes a bad habit by being too neurotic about the things you must do because you have all these good habits now, yeah. And, also being overly self-critical. Which is important in some ways, but it I dunno personally, the balance of how strict you should be with all kinds of different aspects of life, or whether you should be like really on it. And it's like, all right no fun. I'm just being serious about everything. And criticizing yourself if you like, mess it up at some point. Or should you just go I'm human, I'm allowed to make mistakes. Usually I'm pretty good with everything, but last night I went out, I went to the pub, had a great time, saw some friends, did some socializing, had fun. Do I feel like crap today? Definitely. It's but on behold, there was something good from that experience. And I, think a lot of things like that, again, we've talked about it before, but it's like a, moderation. That we need to have. And I think that's the key to everything really. Totally. Yeah. And I think particularly once that tide has turned I believe you are, that there's a whole momentum about this. It's say if you're, like, at the minute your habits are terrible and you've got maybe 70% good habit bad habits and 30% good, as long as you start trying to tip that balance, like as soon as you get to 51%, it all becomes a bit easier because you're, that's like your normal way of being. You've broken the, old way that's normal, which is coming home and eating fast food, drinking beer, never exercising, going to bed when you want, waking up when you want. That's not the normal you anymore. And I, yeah, completely. Even like that if I go on holiday now, sometimes in the morning of the balcony I'll have a coffee and I'll have a cigarette 'cause I'm on holiday and people will go, that means you're still addicted or whatever. Yeah. Maybe on some level I am. But I used to smoke 20, 30 cigarettes every day for 10 years of my life. And now I smoke if I'm drinking or if I'm on holiday. And I just fancy that feeling, and I could just go that's it. You need to go and read more books and do more this and figure out more stuff about how to not do that, but for what? Yeah. And that, that might naturally change over time as well. But yeah, just that, that's pretty much sorted to a level it's would it be healthier for you if you never smoked a cigarette again? Yeah, definitely. But if it's down to like such a small amount, is it something to worry about? Is there probably other major things to change in life that are more important than that? Maybe. I dunno, but it's, it doesn't seem like it's a big thing. Totally. Yeah. Yeah. So if we start breaking this down into some practical things, right? Say if you're sat listening to this now and you're like, okay I've, got all these things going on in my life. I I don't sleep at the right time. My diet's terrible, I don't exercise, I've I'm drinking a lot, whatever. What do you think is the foundational habit, in your opinion for starting to turn your life around and change your life? It, depends on the individual and where we're at and all that kind of thing. For me, I think there's two, one I can speak. From experience one is just hypothetical'cause I've heard other people talk about it, so I'll pretend I know about it and I'm the expert, but everyone thinks I'm, that's what I was hoping for. So one I think is definitely exercise. Like you mentioned about with atomic habits, just like working up to it if you need to. But I think generally once you start exercising on a regular basis, it changes everything else. So it changes some of your outlook because you are deliberately putting yourself into place where you might be out of your comfort zone and you're gonna. Go and do something very difficult until your body's exhausted. After that other difficult things in life seem to become easier. So I think from there it's easier to make changes with other things and just generally be happier. You're getting end dolphins and things going around your body because of the exercise you're doing. It's changing hormone levels, it's doing all kinds of good things. And then as a knock-on from that, you're gonna want to eat more probably, but you start to become a bit more health conscious and you're naturally drawn towards healthier food. And again, all these things, it's so when you do that as well, you're just getting better nutrients, less sort of toxins. And so just everything starts to become, I think, better in your mind and in your outlook on life and all of these kinds of things, really. So my main one I'd say would, if you don't then exercise. And the second one I would say is sleep.'cause I think sleep is probably the most important thing. There's so many different health problems or life problems, which for the majority of people you could say, all right, so what's going on? Wow. How's your sleep? How many hours are you sleeping? And it, someone would go, oh I get about five hours. That's it. It's all right. It's not enough. And it's sleep that, that yeah. Messes a lot of people up.'cause so many of us are stressed, not me personally, getting up early for my career, but many people are and running around and things and it's yeah, sort out your sleep, get that in, get your circadian rhythms, right? So it's the same time every morning and every night. And I think that's a really major one. Yeah, I agree with you. I think the biggest thing of all out of anything and almost the easiest one to implement is sleep. If it is not that difficult to, even if right now you sleep at midnight, right? It's like you just start to lock in a regular sleeping time. So it's okay I'm gonna sleep at 11. Like my I worked with this guy before. He was one of my old bosses, Chris Williams, who was one of the most inspirational people I've ever worked for. He was just such a good dude and I learned loads from him. But he used to say every hour you get before midnight is worth double, basically.'cause I used to go to bed at 12 one, come into work and obviously you're tired, right? If you stay up till that kind of night, that time of night with your good friend Mary, most evenings, it's it's one of those things where you know, you're gonna be sleepy, you're gonna be tired. So I feel like that is a huge thing. And then once you set in the bedtime. A lot of people, I think get it the wrong way around. They go, okay, I'm gonna get up at six every day. So they, like try and get up at six and they don't do anything about what time they go to sleep. Yeah. I actually think the best thing to do is forget what time you wake up. Obviously if you've got work or whatever, set your alarm for the last possible moment, but start trying to go to bed an hour earlier or two hours earlier. And even if you can't sleep straight away, as long as you've not got your phone in there, you're not watching tv, the lights are off. You, it might take you 45 minutes to sleep, but you're gonna fall asleep and then naturally you'll start to wake up earlier before the alarm. I think the thing with that as well is, yeah, you could go to bed earlier. A lot of people, what they do is okay, I'm gonna go, I'm gonna get to sleep now and then start, oh, I'm still not sleepy. I'm not falling asleep. And start getting stressed out about it. And like the thing is not to try just go to bed, relax, and. Enjoy the feeling of being relaxed and just go, it's nothing to do. It's nothing to think about. It's nothing to worry about. Just relax out and eventually you'll just fall asleep. But people do it a lot when they can't sleep. Just start thinking, oh, I can't sleep. I'm gonna be so tired tomorrow. And it's yeah. And I'm just like, yeah, all the stress hormones are like rage. Improve a body. And it's yeah you're not gonna sleep now. Yeah. This is it. I, did hear a trick for that, which worked quite well for me before, because now, I go to bed at eight o'clock, I'm in bed at eight. I listen to a podcast or whatever, or I temp. Really scripted. Yeah, exactly. My favorite podcast or my own personal podcast. But yeah, I, and I listen to that or I'll read a book depending on how tired I am. We'll come onto books in a little bit because I think there's also a bit of like a mental masturbation about taking in too much information and not ever taking any action on it. I think I went through that quite a bit in my twenties, but my point of that is that I go to bed eight o'clock and by nine o'clock I'm usually asleep or falling asleep or ready to sleep. And then I wake up at four to five, half four in the morning, usually without my alarm. So, that kind of, it works, but the way I got to that is by just going to bed earlier consistently, just making sure I was in bed earlier. Yeah. Which would be the way to do it. And like you say, not needing an alarm clock because you well rested, you've had enough sleep and, also you are in the rhythm of waking up at that time. Yeah. Yeah. And I, realized I lost, I missed my point. So what I was gonna say about the thing that mentions when people get really stressed out. And they're thinking to themselves, oh, I need to do this and what about this and all of this stuff. Just tell yourself that you don't care if you sleep or not. Just be like, I don't. All right, we're just gonna lie you awake. I don't, I'm not, I don't care if I fall asleep or not. It doesn't matter. We're just gonna stay awake all night. And that tricks yourself into falling asleep for some reason. Yeah I guess, that would work because you, get into that thing of just relax and Yeah, your brain tells your body it's fine. And, yeah, what will be, yeah. And then so back to personal experience of getting into exercise and stuff. I think for me, I only really did I'd sporadically tried to do different bits of exercise before I was like 26, 20, sorry. No later 35 really. But never really stuck to much. And then for me it was like I'm just gonna go and start walking every day. Okay. And I just started doing like a 30 minute walk every day. And then that walk, then I started putting like a, bag of weights on my back. So I was carrying like 20 kg and walking like four or five kilometers. And then that led to starting to jog a little bit and then that led to running right. So again, it's like there's nothing rocket science about it. It is just go and do that. And at least then you are, you're moving, you're getting your body moving, you're, there's some kind of physical exercise and you're trying to hit 10 K steps in a day and you don't care about how fast you're going or anything like that. And once I did that and I quit smoking, my rest in heart rate was like 85 beats per minute or something crazy when I was smoking and not doing any exercise. And like really quickly it would drop down to 65, 64, like within quite a short period of time really. Yeah, which is, that's really good. It sounds like you really not eased your way into it, but Yeah, it began with like small things and then slowly developed into more, it's yeah, it's really cool. It's a good way to do it. Just doing something and then obviously then you like, you said, you don't want to go running and then smoke, or you don't wanna go running and then come home and drink beer or go to the gym and do those things. It just feels wrong like, why have I just gone and spent an hour? I remember going to a gym a couple of years ago and it's like the treadmills faced the window, but looked onto the street and then directly over the road there was like a mini mart that just mainly sold like alcohol and it was just all these crates of beer outside. And I always just felt like I was running towards him anytime I was under treadmill. So that's the other trip, guys. Yeah. If you're struggling, just get like a, ring around your head with a stick on it and, hang like a can of beer or some snacks on it and just chase that. Down the road and that will make all the difference. So yeah, I think a Cheeto is just, Yeah Yeah. I think that's the order is for me, it is sleep and then it's food and then it's and then it's exercise. I think that, that's like how to get your shit together, basically, the how to get your shit together, temporally, scripted, Saturday afternoon playbook. And I think link to witches in the comments, because I think we did come up with a, list of a few different like habits and techniques that can help. But I think, actually covering exercise, sleep, and diet. They, the main ones. Everything else is like a really good add-on, but it will definitely have more effect if, the main three things are already in order because it totally it's like you can have all the best routines and different things that you want, but if you're sleeping really odd hours, eating terribly and massively just not doing anything at all in terms of exercise, it's yeah, the extra good things that you try and don't really have the same impact. I think. I totally agree with you. Yeah. They're almost like secondary to these foundational steps of, what you need to do. I think there's also, there's a key part that we've missed here and I think. We've covered all of the things that we've talked about are very much physical. Of course, the sleeping is both. It's mental and physical. But I do think then after these kinds of things, one practice that is very easy to do and totally life changing is journaling about your, gratefulness, like what you're grateful for, and showing gratitude is a massive one. Yeah, for sure. And I, think journaling, yeah, it does take a, little bit more of a commitment, but one simple thing that you just mentioned is gratitude. Just being thankful for certain things, and you don't even have to go into so much depth with it. Really. Just even just write it on a post-it note, stick it on your desk or on your fridge or something like that. Just saying, what are you thankful for today? Do it like once or twice a day and you'll think of something in your life. It's really good. More than likely, while you're trying to think about thing, you're thinking of several different things at the same time that you're actually thankful for. And it does change your outlook on life. It makes you feel more like a, lucky person that things work out for, rather than someone who's just had the council bill, council tax bill drop through the letter box and the cat's just gone to the toilet on the rug or whatever it may be. Instead of all the negative things you're going, oh, but I've got obvious this good stuff happening. Yeah. Even you just saying that reminds me of what a cynical like I was in my twenties.'cause that kind of, when you said that, it's like, what are you thankful for today? It reminds me of like when you go in someone's bathroom and they've got one of these like phrases smile, be happy or whatever. And, then me of my twenties would be like, what a load of old that is. What a load of crap that is. Who cares about some cynical old man? Yeah, be, but a cynical, more young man? I think back then it's like you almost try and find reasons for not sticking to the habits and trying to improve stuff. It's oh, a load of rubbish or whatever. But now I totally can imagine as I sit down on, my morning throne and look up and there's a nice doily style image that says, what are you thankful for today? I could see my bathroom. Sporting that, yeah. And me avoiding taking my phone to the toilet so that I can muse about. Exactly. Yeah. Don't be one of them people that take your phone to a bathroom and it, can be anything. I think this is the thing that quite often we take stuff for granted because there's so many things going on in the world, and things are more expensive than they ever were before. And you have the council coming along now in the uk apparently charging people to collect garden waste, and they're like, oh, it was free, but now we're gonna start charging you. So you have to call this number and say it was, never free. When, was it free? What I say my council tax has gone down, now I'm paying for it from this. Oh no. My council tax has gone up. It's gone up as well. Has it? So you're charging me more to do less. Okay, cool. But like with, even with all that said there, there's enough people in the world that have to like, share a toilet with 50 or a hundred or a thousand of the people in a village. And that toilet is just like a wooden shack with a board and a hole in it. And you are like pooing into the water that you have to wash in and drink from and play in and whatever else. I've been to before, I've been to some house parties in Stanton as well. Yeah. But even something as simple as like having a clean place where nobody's gonna bother you to use the toilet. Or I even, I quite often, I wake up in the morning and I'm like, oh man. This thousand dollar mattress is awesome. I'm so glad, that I bought this. Because it's a lot of people just don't have those kinds of luxuries, yeah. Completely. And I guess even if you do journaling, that's also, that's like an extension of that in some ways.'cause as I understand it, what I learned through like trading and things is that you journal things, but you never, there's no like negative self-talk. You can say oh this could have been better. Or something like, but never like talk, say anything bad about yourself. So it's like a constant encouragement, but in right direction and learning from things that haven't worked and seeing them as like seeing a mistake more as something you've learned rather than as something that's like your fault, something terrible, whatever. It's like reframing things into a more positive light. Yeah. Yeah. And it's something you can do periodically. So the reason I said journaling is actually, 'cause I do my gratitude in there. I write three statements a day and then I write about what I want my subconscious to focus on and that I want a restful and restorative night sleep and stuff. Because again, telling yourself that stuff, your brain doesn't know the difference really between it you've put it there, it's been written, there's some power. But what you just said there is funny,'cause it reminds me, I saw a short yesterday, I'd seen it years before, but I saw it again where it's Quentin Tarantino and he's talking about how he's hanging around with all these dudes and like they all just go away in the end.'cause they're just like, whatever don't, care about their lives, just drinking, whatever. And he said that the way he dealt with that in his twenties was he used to do like a Quentin hate session where he'd just stay up all night and write down like all the things that he was doing that that, are not good enough or that are wrong or like all of his habits. And he'd just sit and have a full session of this is like the Quentin, Quentin hate state or something. I can't remember the exact words, but obviously it's Tarantino, so it's something cool. And then he said, but then instead of writing them all down and then just going to bed in the morning and forgetting about it, he'd then sit and think of a solution to all of these things. Like, how can I fix this problem? How can I improve this thing? What action can I take? And he says that's what changed his whole, life and his trajectory. And, obviously he is now one of the most famous writers, screenwriter, producers, actors, all of the stuff, the core stuff that he does. And in his own way, right? His own fully authentic, does what he wants. I dunno if he's ever had to make films that he didn't wanna make vibe and all of that. He, puts down to these like Quentin Tarantino overnight hate sessions. So I'm not suggesting you have to sit there all night do that. But yeah. Actually and I, think a lot of the time I. I read this recently, or I think No, I heard it recently in a book called the Mountain Is You, and she says the way to get over some of these self-sabotage things that we do is to write them all out. So the example she gave is if you are in a bad financial situation, write down all of your debts, all of your costs, what you have to pay out every month, who you have to pay it to, and all of that. And then write down all the money you have coming in, where it's coming from, what that source looks like, and then this is the situation. Okay? So to fix the situation, I need X. And by me knowing what that X is. And that's something I'm still not very good at. I know I earn plenty, but I still, I have no idea how much I spend on random SaaS brands in a month. I know it's a lot, but I don't really have all of this stuff written down because I just, the idea of it makes me like yeah. But I guess the thing is, whether it's whether it's something financial or whether it's something else, if you just have a load of vague ideas floating around in your head, you are not really ever going to identify them, pinpoint them, or make meaningful change. Whereas when you start to write things down, it becomes. It'd be, it seems to make it real for one. And then from that it's okay, so this is what's happening. Okay, if I do this thing differently or don't spend money on this, spend it in whatever. It's like you actually coming up with a plan, you're actually changing something, rather than just going, oh, maybe I should because you're just like, I dunno, you're trying to chase some ghost or something like that isn't really bad. Yeah. And for me, that's what I think is part of manifestation and visualization and all the rest of it is you start to see the thing that you want to get, and then you've put that in your mind of, okay, I want to get here. And then you're almost like reverse engineering it back to okay, so what's. What's my next step? It's if you're gonna climb a mountain you, get the map and you look on the ordinance, survey map and you're like, okay there's a, river here and I need to get across that bit and maybe we'll take this path 'cause it's it's less steep and it'll take us around this way. And then we need to do that, right? So then you're like, okay, and that's the top, I can see the top up there and I can see the roof plan, but then you don't start walking up the mountain like staring at the map, dear. Yeah. Because if you do that, you're gonna fall down, down, down a crevice or something, or step in a, puddle that's a bit deeper than your boot or whatever, right? You then you have to go, okay, what's, okay, now I need to put my foot there. And there's that rock there, and then there's this thing here, and you do that for a, 10 minutes and then you're like, okay, let's have a quick look and see, okay, now we must be here. Good. And the tops still there. Okay, off we go. And I think that's like the way to approach all of this stuff and, the habits sort of form part of that, yeah. And definitely that thing of writing things down, whether it's a form of journaling, whether it's different plans, whether it's doing like a to-do list for the week or for each day. I used to do that quite often. I did find it useful. I found that I was quite productive when at the start of each day I'd write down a list and as you go through the day, you start crossing things off. By the end of the day, there might be some things that you haven't done. But it's okay. You just put them on the list for the next day and go through again and that, that seemed to help me quite a lot. Just 'cause something about having things written down seems to make them more concrete. Yeah, and I think it does two things. It takes it out of your head so you remove an, open loop that's in your mind and taking bandwidth. If you imagine your brain's a computer and you've got, every idea you have is like 70 tab is a tab, so you've got 70 of these tabs open and if you like write it down, you're closing one of those tabs basically. I think that's one of the, things about it. Yeah. Two, I dunno if you've ever noticed that. When you make a list of things to do, even if you then don't look at the to-do list. If you go back to it in a few days when you've maybe fallen off track a bit, you'll normally look at it and go, oh yeah, I've done that, did that's done. This is done. Oh, and you without even looking at the list, you're like, I've done, all of this and that one thing there, I didn't even need to do that in the end. So that can go as well. So, there's that part of it. Yeah. Yeah. And it's those little dopamine hits as you tick something off throughout the day too. Definitely. And I guess with a lot of things, it depends. Yeah. It depends how much you wanna do things. So I used to do I went through a phase where I was like developing lots of good habits, but all at once and trying out different ones. So I'd have things like the, morning daylight viewing, so that's like maybe five, 10 minutes. I'd have meditation going off. There'd be no screens for the first 30 minutes. No caffeine for the first 90 minutes. Yeah, I'd be writing to-do lists and meditation, different things, but it was obvious different things going on. But that was just taking up like. My entire morning. And so by 11 o'clock, it's oh, okay, I guess I can have a coffee now and then I'll do something productive for an hour and then it's time to go to the gym. And it's just really funny to do not these like mad things for no reason. Yeah, that's live, living, like a multimillionaire before you've even got to that stage, I think. Yeah. Yeah. So sometimes you see it with gurus where they're like, oh, this is my four hour morning routine. It's yeah. Good for you. Yeah. Because you've got literally nothing else to do. Yeah. This is it. Like I, I do believe in things like like waking up and doing a power hour if you've got your own business. So in that power hour you work on the thing that is like the most important growth part of your business. So it's not like the day-to-day stuff. But then for me, like the most important thing is, Having conversations with people and sending messages to people because that habit is what will bring me the, biggest value and the biggest amount of money. So you're spending an hour developing the systems that mean in the future you might have to send less messages 'cause you've built an audience, but you're making sure that you, like all of those things are front loaded in your day. And it does depend a little bit, like if you have to talk to a lot of people I'm I'm an extrovert, so if I have conversations with people, like I can join a call tired and wanting to go to sleep, and by the end of it I get energy from that process. So there is a bit of that I think leads to a, not a warning, but a useful piece of information for the audience is you gotta have it your way. There's principles that we can tell you, but if you start doing a habit and you do it for a month and you're like, this is just, this is tying me out. Then stop. Don't, you don't have to do it that way. It's not. There's a hard and fast rule. Like one example I had is I used to have a trainer at the gym and I was exhausted. Like I just couldn't, function in the day to day.'cause he was making me push to failure on every set. And then you have to go and eat these massive meals. So I feel like sluggish all day and all of that instead of just having high enough protein and whatever. And it was, killing me. Whereas today I'm sat here, now it's what, 20 past two in the afternoon for me and I've eaten two boil eggs and I'm fine. I don't need more than that right now. Do you see what I mean? So yeah, I think it's a warning. Don't just take habits and chuck'em into your system and expect that they'll be perfect for you. Pick a mix, yeah. When some things work for some people, some things don't. Should we give a little.'cause I guess we've got, what, 10 minutes left or a few minutes left. Should we run through each of us and say some habits that we found helpful and then maybe if people want to they can, look into them. Totally. Yeah. Yeah. Do you want to go first or shall I you go first. Okay, cool. So for me it's having the same bedtime every night. So I always make sure I go to bed at eight and I have a bedtime routine. So in that last hour before bed, I don't look at any electronics. I make sure that I do my, grateful list and I'll listen to or read a book. And sometimes it's fiction. Sometimes it's nonfiction. Mostly it's nonfiction'cause that's what I prefer. And then when I wake up in the morning, the first thing I do is I go and start thinking about my day and what I'm gonna do in the day. I don't drink coffee straight away. I give myself a good hour. Before I drink any coffee, just so that I can wake up naturally and, get fresh and, all of that kind of stuff. And then for me, like I, I go to the gym three times a week and I do now I've started to do more compound and legs in the gym because I just bought one of those calisthenic systems at home where you can do pull-ups and pushups and dips and all of that stuff. So I'm gonna start doing that in between, but it is at least every day doing some kind of movement. And I do have my treadmill under my desk, so I end up doing like 10 to 20,000 steps a day anyway, so that just keeps me moving and keeps me working through. And then my kind of protocol for working throughout the day. So I have a list, but I also do two things. It's if something pops into my head and it's gonna take less than two minutes and I'm not in the middle of another task, then I just do it straight away. Just get it outta the way. If it's gonna take more than two minutes, I'll put it on my list. And I just operate like that on a daily basis. I make sure I drink plenty of water. That's a massive key for me. I notice if I don't hydrate and drink enough water in a day, I really suffer. And I pretty much just eat when I'm hungry. And when I eat, I make sure that it's high protein and low processed. I, and I eat a lot of kimchi and stuff for for my gut health and gut bacteria. And then supplementation wise, I take vitamin D like fish oil tablets with omega free in it. And I also take 400 milligrams of cha chelated magnesium before I go to sleep each night. Interesting. And periodically. So every three or four days, or if I've had a session on the booze recently I will drink LM NT electrolytes, which again is potassium, magnesium, and salt. Basically sodium. And, that. It is pretty much it. One thing I've started adding recently is I read, but when I get to something that needs to be implemented, I implement it. Instead of just reading to have tons of knowledge in my head, I like read a bit and it's okay, now it's a point where I need to implement whatever I've learned, so I will go and implement it and, that's my recipe for, life. That sounds that sounds really good. That's, yeah, there's a lot of really good stuff in there. So what you mentioned about before sleep, that sounds a little bit like the 3, 2, 1 rule where it's stop eating. If I get this right, stop eating three hours before you go to bed. No liquids, two hours before you go to bed. So don't drink anything. And then one hour before bed, no screens. Yeah. Which yeah, Is helpful in all kinds of ways. I always do the three and the two, but I always seem to struggle with the one and it's not quite there. So I would say I, I follow a similar thing, but just not quite. Yeah, it's the tougher one. And I think, so I've found that I struggle a bit more sometimes now with the three and the two because I don't eat as regularly and I do need to get back into eating a breakfast and doing all of this kind of stuff. But at the minute I'm still focused on fat loss and whatnot. Not that I'm the fattest person ever, but I wanna lose more body fat so that this immense muscular being that I've created underneath can start to emerge. Be incredible whole cousin then. Yeah, exactly. I need a little bit of this chubby chub to. And, my little man is to disappear a bit further. This slight muffin top. So, yeah. What about yourself? Yeah, so I guess morning time. I've been a bit slack with it recently, but in the past I've, some people say it works, some people it doesn't. It's down to be individual I guess. But I did find some of the huberman things useful, like daylight viewing first thing in the morning. But I did use to smoke cigarettes. I would go on the balcony and that was quite easy to do in the first five minutes of a day. Yeah. But then also habit stacking. Yeah, bad habits stacking. But I, did actually find it was like it did seem to work as like a, wake up like a natural way to, to kickstart your body. Because naturally that's what humans would do. Wake up, go outside, be in daylight or sunlight. On top of that, again, recently I've not been doing it so much, but it did seem like my life was better when I didn't pick up a phone or look at a screen for the first 20, 30 minutes of a day. I heard a good way to look up to think about this. It's like when you go to sleep, it's like your brain getting a software update, and if you wake up and go on Facebook straightaway, you're just interfering with that software update and it's not installing properly. It's a little bit like that, and it just, for some reason, it just, it really seems like staying away from screens before bed and in the morning for a little while. It's a really good idea if you can on top of that things, again, things that I've used to do but haven't for a while. I found meditation really useful. I did that consistently for quite a long time and just felt. Just generally better. And it wasn't like huge sort of sessions or anything, just 10 minutes that I was doing for a nap, but it just seemed to bring a bit more calm and a bit more, I don't know, just, yeah, just a bit more tranquility into my life when I needed it or if I needed it, felt like I could just just relax a bit more and put things into perspective and take a step back. And it, helps, with things that might be getting at you or seem really urgent or things like that, or seem really severe. It helps you take a step back in some ways and just look at them from a different angle. So I'd recommend it if someone's thinking about it and they haven't tried it. There's plenty of apps out there that are really great. Or you can find things on YouTube too. Again, like we covered. A little bit of gratitude every day. That's really a good one. Same as you. I avoid caffeine for the first 90 minutes of the day because it's just a better way to wake up and you actually get more energy out of a caffeine when you do drink it than if you hadn't because yeah, it's like the adenosine system and cortisol, all kinds of different things, but it just affects and everyone does that thing like, alright, just woken up, right? Have some coffee. And it's the worst thing to do in a way.'cause like an hour lady, you're gonna be absolutely knackered. Again it depends on, the person. One thing that I do like doing, which is one of those really simple things from Jordan Peterson, tidy your room, make your bed every morning. I make my bed. I sometimes I deliberately leave a couple of like random things around, but I have to tidy up. First thing 'cause it's like you're taking chaos and putting it into order and if that's one of the first things you do in the day, I think that's a good thing. I think it sets you up in a, just in a, good head space. Yeah. Yeah. I agree. I have a protocol of, and if this is, if I'm feeling a bit like down or struggling with something, I'll go and have a shave and a shower and like really just freshen everything up and put on some good fresh clothes and also making sure my washing's put away and all of that kind of stuff is like, is these simple things are just really important. Like keeping your space clean and tidy. It attracts the clean and tidiness in your mind even completely. Yeah. Even with two young kids in the house obviously makes that slightly more challenging. But yeah. I think also as well, some of those. Some of those tasks, whether you like, I don't know, doom washing up, or you close a dry dry, so you're gonna take them, fold them, put them away, something like that. Those weird, like little menial tasks, you don't need to think about them while you're doing them. You're on autopilot, so sometimes while you're doing them, you can be thinking of other things and sometimes, you can have like quite deep or meaningful thoughts or breakthroughs about something just while you're doing something really simple. Totally agree with that. Yeah. Yeah.'cause you're almost, you're on autopilot mode, so you can work through Yeah. These other things. Whereas if, you just sit down and go I'm gonna solve this problem now gonna solve it. But I'm gonna cons it doesn't, come. But sometimes just like letting your mind just wonder while you're doing something basic. That's also why walking is such a good exercise in a way, because it's good for, it's good for your body 'cause you're doing it. But also it's good for your mind. Exactly. In all kinds of different ways. Apparently it's really great for depression as well. It makes sense. And I can see running being the same as that, so Yeah, it does. So there's a lot there and thank you for sharing that.'cause I think between the two routines, it's like you can see the similarities, but there's also a couple of little things that I would work towards in mind. Adding in, terms of meditation and stuff. I, again it's, almost, we could do a whole other episode on meditation and mindfulness and I thought and all of that. I thought we've mentioned quite a lot of different good habits. I thought we'd, we could try the effectiveness. So I'll cry all of them for one week and you do the exact opposite for one week. And we'll compare notes. Yeah. Yeah. And, as it's, as, it's my birthday coming up this weekend, I'm sure I can make that happen. So, yeah, that's it. So thank you for sharing all of that. And I think. For those of you that have listened through this, I hope you guys have got some value from it. Sleep, first, make sure you eat well, and then exercise and you can guild it with all the other things. As always, if you've enjoyed today's episode, don't forget to subscribe. It doesn't cost anything and it really helps us out to grow as a channel. And we will put all of the useful information that we've gone through today in the description, and we'll be back again next week for another episode of Temporarily Scripted. But until then, Adam, thank you very much. Yeah, thank you very much. See you next time folks. See you next time.