!_Main
Apr 23, 2026 04:08
· 6:03
· English
· Whisper Turbo
· 3 speakers
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0:00
S…
Speaker 2 (!_Main)
That day, after seeing my psychologist, I wasn't checking my emails or my phone, didn't even turn on a computer. And I slept almost 11 hours the following night. When I woke up, I felt very different. Rested, mentally stronger and ready to fight. And it finally clicked.
0:24
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Speaker 1 (!_Main)
I realized that for me, there's one single thing that trumps every other health hack out there and everything else just supports it. That thing is sleep. Quality of my sleep is ultimately what dictates how resilient I am. And so from that day, every decision I made, my exercise, my daily routine, my diet is designed to serve my sleep.
0:51
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Speaker 1 (!_Main)
Let's talk about exercise, for example. Everyone says you have to work out. Okay, but how much? Five days a week? One day a week? Twice? What I found was that working out too much is actually worse for my stress management than working out too little. Exercise is stress. It's cortisol and adrenaline. If I work out five days a week at high intensity in my 40s, my sleep death deteriorates significantly.
1:20
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Speaker 1 (!_Main)
My body isn't clearing those stress hormones fast enough, and I just don't recover. So I use my sleep data to dictate my fitness intensity. If I wake up refreshed, my deep sleep numbers are high, my grip is strong in the morning, I know I will benefit from a workout. If not, I scale back and take the day off. But if you don't work out enough, you will see that your sleep quality will actually start declining too.
1:46
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Speaker 1 (!_Main)
Also, I stopped doing any work three hours before I go to bed. I close my laptop, the phone goes away, the work emails stop. I discovered that my brain needs roughly three hours to fully unwind after I stop working.
2:03
S…
Speaker 1 (!_Main)
And nowadays I usually fall asleep within 5-10 minutes, but if I fall asleep too quickly, that usually means I pushed my bedtime too late and need to change it tomorrow. And if it takes longer, then it's either too early for me or I need more time to unwind. But either way, I just listen to my body. By the way, walking really helps unwind. No matter how stressful the day was, especially if it was a stressful day, I'd go for a walk.
2:31
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Speaker 1 (!_Main)
They say walking is ingrained in our DNA to make us feel better, and I believe it. I also had to stop lying to myself about being a night owl. And I wake up at the same time every single day, usually around 7 a.m. Never with an alarm clock. I mean, if I go out late, I would use an alarm clock to make sure I don't oversleep. But that's about it.
2:53
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Speaker 1 (!_Main)
And with a diet, I would never eat anything heavy or fat before I go to bed. I would still eat at least something to help me fall and stay asleep, but nothing major. Now, everything I've told you about sleep is the long game. But what do you do when the stress is hitting you right now?
3:15
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Speaker 1 (!_Main)
If you haven't heard, there's a guy in Europe, Wyn Hoff, they call him a nice man. He even broke 25 Guinness World Records or something like that. So he has a breathing technique that literally feels like a drug. But it actually makes everything better. You breathe in and out, super deep, non-stop for 30 reps. And then you just stop.
3:39
S…
Speaker 1 (!_Main)
For the next minute or so, it feels like you're in paradise. And it really lowers your stress. Honestly, it's so good, but I would still start with just a few reps and see how you feel if you decide to try. And of course, make sure to consult your doctor if you decide to try it. Now, as I said before, for me, sleep was by far the most important factor to fix. But how I frame my problems makes a big difference too.
4:07
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Speaker 2 (!_Main)
I saw an interesting meme the other day where it shows what people think the path to success looks like and what it really looks like. Success is not linear. In the present, whatever problems you have might feel big and painful. But look at your past.
4:27
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Speaker 1 (!_Main)
Think about the biggest business problem you had last year. How about two years ago? How about five years? Those problems, even if you remember them, feel like nothing anymore. And so whenever I have a problem, I just tell myself it's just another problem. I've already handled hundreds of them, and I will handle this one too. Finally, talking to others about problems always helps.
4:52
S…
Speaker 1 (!_Main)
Does it mean that every psychologist you talk to will be as life-changing as it was for me? Usually there aren't. And it does mean that it needs to be a psychologist. Wise words from my friends and family are very impactful too. And if you haven't done so, join the business community in your area, or you can join ours on Facebook. But does it mean that if you fix your sleep and diet and exercise, you will have no stress? Does it mean I have no stress?
5:22
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Speaker 2 (!_Main)
I have it all the time, but I now have this system with my sleep at the center to handle it so I can wake up ready to tackle whatever bear is trying to catch me. And if it so happens that a bear is chasing you right now, I promise you're not alone. We entrepreneurs have problems all the time.
5:44
S…
Speaker 3 (!_Main)
But sometimes, when life feels like you're feet at the bottom, the smartest thing you can do is stop digging today, go to sleep, and instead start climbing in the morning.
This transcript was generated by AI (automatic speech recognition). May contain errors — verify against the original audio for critical use. AI policy
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