In this episode Josh  & Harry talk about; routines for optimal performance, how to maximise sleep, nature vs nurture, creating values to live by and breaking negative thought patterns.

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0.40 - Harry not sleeping well

2.55 - Bad habit of staring at screens in evenings / blue light blocking glasses 

3.58 - Harry’s evening routine 

5.36 - Josh’s suggestions for evening routines 

8.43 - Breathing techniques for sleep 

11.57 - Taking out on insurance

13.50 - Not letting things get to you

16.08 - Shuddering to let go of trapped energy 

17.25 - Sympathetic vs parasympathetic breath work 

18.30 - Consistency matters 

20.40 - Taking a break from coffee 

23.56 - Sopranos / anti-hero’s on TV

27.54 - Relating to people who  aren’t perfect 

29.50 - Film ‘I care a lot’

30.34 - Nature vs nurture - are people born bad? 

35.30 - Being wary of people who say they have all the answers

38.33 - We need to talk about Kevin

 44.12 - Children being our greatest teacher 

45.39 - Having empathy for others 

51.33 - Creating your values 

52.40 - Marines going through training 

53.55 - Falling back into bad thought patterns

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