In this Episode:
Episode: "Refocus to Rise" Series, Episode 2 Hosts: Mark Cardone and Theron Feidt Topic: Boosting Your Body and Energy
The hosts frame this episode as a guide for anyone needing a "reset," particularly for the new year. The central idea is to shift focus away from traditional health metrics like weight and instead prioritize energy, which they define as the capacity to do important daily tasks, like playing with kids or being present with a spouse.
Here are the three main steps discussed for increasing and managing your energy:
1. Audit Your Energy, Not Your Weight
The hosts argue that focusing on the scale is "backwards" because energy is a more immediate and relevant metric. Weight can be misleading (e.g., a bodybuilder's high muscle mass), but you always know how your energy feels right now.
- Action: For one week, keep a simple log (in a notebook or phone) of when you feel low energy.
- Goal: Look for the "cause and effect." Do you crash at 10:30 a.m. every day? It might be the sugary donut you ate earlier. Is it after a specific meal?
- Tweak: Once you find a pattern, make one small tweak (e.g., swap the donut for nuts) and see how it impacts your energy levels.
2. Move with Purpose, Not Pressure
This step is about integrating movement consistently without feeling overwhelmed.
- Action: Define your "non-negotiable minimums" for movement. This could be a 20-minute walk or 20 squats. Setting a small, achievable minimum often leads to doing more.
- Action: Use "habit stacking." Attach a small movement habit to something you already do. For example, do 20 squats while your coffee brews or you're waiting for the microwave.
- Action: Celebrate the action, not the result. Instead of focusing on the mirror or the scale, celebrate the fact that you were consistent and "did the thing" you said you would do.
3. Prioritize Recovery and Sleep
The hosts emphasize that movement and workouts tear muscles down; recovery is where "the magic happens."
- Action: Create a "shutdown ritual." This is a 15–30-minute wind-down period before bed to relax your body (e.g., light stretching, reading a book, putting your phone away).
- Action: Schedule your wind-down. Put it in your calendar or set an alarm (e.g., 9:15 p.m.) to remind yourself to begin the ritual, as it's easy to forget when busy.
- Action: Focus on sleep quality over quantity. While the amount of sleep varies for everyone (it's not a weakness to need 8 hours), the quality is key. Ensure your room is dark, quiet, and cool. You can use trackers (watches, rings) to monitor your REM and deep sleep to see what's working.
ARN Suggested Reading:
Blessings In the Bullshit: A Guided Journal for Finding the BEST In Every Day – by Mark Cardone & Theron Feidt
https://www.amazon.com/Blessings-Bullshit-Guided-Journal-Finding/dp/B09FP35ZXX/ref=sr_1_1?dchild=1&keywords=blessings+in+the+bullshit&qid=1632233840&sr=8-1
Full List of Recommended Books: https://www.achieveresultsnow.com/readers-are-leaders
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