**Replay of Brett Harmeling Episode: Original Air Date 1/17/23

We live in a society where reacting to health issues is the status quo. But when we are proactive about our mental and physical health, we can spend less time reacting. Today, Brett Harmeling is going to share some biohacking tips to heal your body, get healthy, and get you in your state of flow.

Brett is a serial entrepreneur, philanthropist, and investor involved in AI technology, real estate, and biohacking. Also a certified yoga instructor, Brett helps people unlock their full potential through energy optimization, movement, and biohacking.

Here are some power takeaways from today’s conversation:

Episode Highlights:

[07:03] The Importance of Managing Your Energy

Everything is energy and we absorb energy, whether that’s good or bad. Because we’re energetic beings, we vibrate with frequencies. When we're not connected to the frequency of love and gratitude, we become dysregulated. Therefore, learn how to manage your energy and how you show up in life because your energy introduces you before you even speak.

[23:20] Biohacking Tips

Spend time outside. We were not designed to be inside. Being inside is 75% more toxic than being outside.

Breathing - The Wim Hof breathing method allows you to introduce more oxygen into your system. You're bringing more oxygen into your system, more oxygen means more energy. There's also a breathing technique to bring your heart rate down as you go to sleep. Nasal breathing and longer exhalation can put you to sleep almost immediately.

Water - You don't need to drink as much water as you probably think. You just need to drink the right kind of water. It’s quality over quantity.

Sleep - A 20-minute power nap equals about three hours of regular sleep, but you have to train yourself to do it. 68 F is the optimal sleeping temperature. After the sun sets, your natural circadian response is to sleep. And so, the only light that you should be seeing is the same energy wavelength as candles and fires.

Energy - There are tons of energetic sources that are around you (i.e. WiFi, electromagnetic frequencies, radiation, etc.) that are overstimulating your cells causing cellular degeneration or over cellular stimulation. Brett uses a device containing charged beads that mitigate and harmonize the energetic frequencies that his body is exposed to keep his aura clean.

[42:44] How to Get Into the Flow State

A flow state is a feeling where you get fully immersed in whatever you're doing. This is only created in pure presence and sound is an important way to get into a flow state. The vibrational frequency of love is 5-8 hertz. If you're listening to a sound that gets you to 20 hertz, it’s almost impossible for your heart not to start opening up and breaking down those barriers that you put up around it. Other ways include supplements and high-vibe mushrooms. Whatever it takes you to get into that state of pure presence is how you can actually feel the flow state.

Resources Mentioned:

⁠Happy Life Labs⁠

⁠Hives for Heroes⁠

Facebook: ⁠www.facebook.com/brettharmeling⁠

LinkedIn: ⁠www.linkedin.com/in/bharmeling

Are you struggling with your relationship with food or body image? Do you want to learn how to build a successful business helping others? 

Today, Adam sits down with motivational speaker and coach Jessica Battle, who shares her incredible story of overcoming disordered eating, losing over 100 pounds twice, and building a thriving online business. This episode is full of inspiration and practical tips for anyone dealing with issues around food, body image, or wanting to start their own coaching business. 

Here are some power takeaways from today’s conversation:

Episode Highlights:

[04:11] Breaking Free: Jessica's Journey to Healing Her Relationship with Food

[12:13] Unraveling Society's Influence on Body Image

From a young age, we are born loving ourselves and seeing our own beauty. However, as we grow up, the world starts to tell us otherwise. Whether it's being called fat by siblings, enduring bullying at school, or facing societal pressures through media and relationships, the message becomes clear: being overweight is wrong or bad. Coupled with insecurities stemming from personal relationships, society's influence leads us to believe that we are inherently flawed when we carry extra weight. Although progress is being made in challenging these standards, the impact of these messages continues to shape our self-perception.

[29:22] What a Healthy Relationship with Food Looks Like

A healthy relationship with food goes beyond the notion of food consuming our thoughts and self-worth, but rather perceiving it as nourishment. It entails enjoying meals without obsessing over their impact on our bodies and embracing intuitive eating by heeding our internal hunger and fullness cues instead of adhering to rigid dieting rules. Trusting ourselves to make intuitive choices from a wide range of foods, free from guilt, becomes paramount. Moreover, it involves viewing all foods as fuel for our bodies, and avoiding the labeling of "good" or "bad." Honoring our bodies through nutrition, movement, and self-care is essential, not solely driven by weight loss endeavors.

[39:37] 3 Tips to Stop Your Struggling Relationship with Food

Here are 3 tips Jessica provides for moving beyond a struggle with food:

1. Stop dieting. Make a commitment to healing the relationship with food through mindfulness instead of restriction.

2. Start accepting your body as it is. Appreciate what it can do and look at others with similar bodies for inspiration.

3. Let go of perfectionism. See every day as a new opportunity to make choices aligned with your goals, even if mistakes happen along the way. Focus on self-awareness and intention over rigid rules.

Resources Mentioned:

Instagram: @join_jessica_xo

Brain Over Binge 

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Struggling with discipline that you’re needing to achieve your goals? In this episode, Adam Hill discusses the three key components to developing real discipline. From focusing on goals to maintaining self-control, this episode is your guide to unlocking your full potential. He also explains why an approach of “slow and steady wins the race” is better than “short-term bursts of willpower.” Learn how to push yourself forward, stay motivated, and take action towards your goals.

Here are some power takeaways from today’s conversation:

Episode Highlights:

[06:08] The Power of Meaningful Purpose to Unlock Real Discipline

[15:01] The Power of Consistency

[16:16] The Power of 5%: Achieving Long-Term Goals One Step at a Time

Adam emphasizes the importance of breaking down big, long-term goals into manageable steps. Instead of feeling overwhelmed by the enormity of the task, he suggests working backwards and identifying the next smallest step that represents just a 5% increase in challenge or progress. By taking small, incremental steps, the journey remains exciting and within reach, rather than intimidating. For instance, when Adam wanted to become an Ironman triathlete, he started by learning to float in the pool as his first 5% step, slowly building up his swimming ability until he completed the full open water swim. By embracing this approach, long-term goals become achievable, preventing burnout and ensuring sustainable progress without relying solely on willpower.

[20:45] The Power of Starting at 80%: Embracing Discipline and Sustainable Progress

When embarking on a new endeavor, whether it's starting a business, investing, or beginning a fitness program, we are often misled by the notion that we must give 110% from the start. This is a lie perpetuated by hustle culture and influencers. The truth is, true discipline lies in starting at 80% of our capacity, not pushing ourselves to the brink. Willpower is finite and unsustainable. Counterintuitively, the key to discipline is holding back and pacing ourselves. Slowing down may be challenging, but it is an essential aspect of discipline that many people overlook. By embracing this approach, we can foster sustainable progress and achieve our goals in a way that is both effective and manageable.

Resources Mentioned:

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**Replay of Pam Nemec Episode - Original Air Date 1/10/2023

It’s common for leaders to face a lot of fears, anxieties, and uncertainties in an organization, and the one of the best ways to face that head-on is through their culture. Every leader knows the importance of culture, but it still seems to be an ethereal concept to them. Everybody thinks that culture is up to one or two leaders to establish in the company and they set the tone. But it doesn’t work that way.

In today’s episode, Adam Hill speaks with the brand culture expert and speaker Pam Nemec. Pam’s thought leadership around brand culture via human resources and communications has led to recruiting, retaining, and caring for over 48,000 employees over the course of her 20-year career. She brings a refreshing cutting-edge, actionable perspective that results in passionate employees who deliver impressive performance.

Here are some power takeaways from today’s conversation:

Episode Highlights:

[06:53] Culture Requires Action

You have to commit to actually building the things that are going to give you what you say you want. Do it consistently, don’t give up, build the processes in, and make sure everybody understands the expectations around that type of culture. Then people start to begin to let their guard down. They begin to collaborate and communicate more, and the results just start to occur. Culture isn’t something you should talk about. You have to do something about it, and that’s where the leaders come in. As an employee, you also have to find a company culture that walks the talk, not just lip service.

[14:03] Taking Control of Your Life

It's very easy for us to fall victim and dwell in the past. That's fine to ask yourself if that helps you from a growth perspective. But once you dwell there, it gets toxic and it doesn't move you forward. And so, acknowledge that time when you felt like a failure. But know that you have control over your life. Focus on what matters and who matters.

[38:49] Your Job as a Leader

As a leader, your job is more about clearing the obstacles so your team can do their job. And sometimes, that means running interference with another leader or having a conversation with them for clarification.

[40:02] Building a Culture with Intention

Communication and the systems around it can cure a lot of cultural problems. But it takes time. And a lot of times, we want to hurry up and figure things out. Especially when you have a growing organization, you have to be intentional about how you’re going to communicate the different changes happening in your company, and you do that through the process you have in place.

Culture is all about how you behave on a day-to-day basis, how you work with one another, and what kind of environment you create that people have to basically live in. Culture is not just about diversity, equity, and inclusion (DEI). That's just one piece of it. There may be days you would fall down, but you know you have an aspiration and that’s where you want to go and who you want to be. You have to incorporate culture into every step of the process right from the beginning. Communicate and systematize how you’re going to bring it to life.

Resources Mentioned:

www.pamnemec.com

IG: @​​pamnemec22

LinkedIn: https://www.linkedin.com/in/pamnemecculturecoach/

In this episode, Adam Hill sits down with international speaker and online marketing expert Mo Salami to discuss his incredible journey of personal growth and success. Mo also discusses the difference between living in fear versus living in flow. Listen as he provides powerful insights on overcoming limiting beliefs and achieving your dreams through preparation, showing up consistently, and more. If you want to rise above fear and realize your full potential, this interview is a must-listen!

Here are some power takeaways from today’s conversation:

Episode Highlights:

[17:01] The Strategy of Preeminence: Serving Clients, Changing Lives

[20:41] The Importance of Filling Your Own Cup While Serving Others

Resources Mentioned:

www.mosalami.com 

The Success Principles by Jack Canfield

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Do you ever feel held back by your fears and limits? Our comfort zones naturally shrink if we don't stretch them, leaving us feeling unfulfilled. But it doesn't have to be that way. Small, consistent steps are the key to expanding what you're capable of over time. In this episode, Adam Hill shares some powerful strategies for how to gradually push yourself outside of your comfort zone in a safe, controlled way. 

Learn about the importance of doing something small but uncomfortable every day, creating an "adventure list" of goals, and not overdoing it. Discover how you can apply these principles in your own life to grow in confidence and freedom. 

Here are some power takeaways from today’s conversation:

Episode Highlights:

[02:55] Expanding Your Comfort Zone for Greater Freedom

[12:18] Adam’s 80%-5% Formula for Freedom Flow

Adam suggests only nudging slightly past your comfort zone (the 5%) rather than a major push. This allows you to challenge yourself enough to see progress, while not overdoing it or reinforcing fears. The 80% regular effort also supports continuous satisfaction and motivation. Together, this balanced approach of 80% consistency plus a 5% stretch can help expand what one is capable of gradually over the long term.

[13:49] Three Rules to Live By to Expand Your Comfort Zone

1. Try to do something that scares you on a daily basis, even if it's the same small thing, to build the muscle of facing discomfort regularly. Doing something small but uncomfortable daily helps build your "discomfort muscle" so facing fears gets easier over time. (ex. Taking cold showers, trying a challenging workout, or public speaking)

2. Create an "adventure list" of dreams and goals you want to achieve to help guide your progress and give you things to work towards outside your comfort zone. The list should include dreams, aspirations, or experiences that excite you, regardless of any fears involved in achieving them. Reviewing the list quarterly helps you break larger dreams into smaller, more manageable steps you can take in the short term.

3. Don't overdo pushing your limits by taking on too much discomfort at once. Gradually increase challenges in a controlled way without overwhelming yourself. Going too extreme can lead to burnout instead of steady progress, so listen to your body and mind's signals.

Resources Mentioned:

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Sign up for my newsletter and get my free Foundations of Flow Training:

Follow me and turn fear into flow!

IG: @theadamchill

YouTube: @adamchill 

TikTok: @theadamchill

**Replay of Alice Penn MD Episode - Original Air Date 1/3/2023

Sometimes, we are all so bound by a certain level of expectation from society that we start to build up an image of what our life should be like. When we get stuck in that perceived identity, we begin to develop perfectionism, fear, and anxiety – not realizing that we can actually let go of that identity and find our way forward even if we’re not exactly sure where it’s going to be.

In this conversation, Adam Hill and Alice Penn MD explore how you can find your flow and overcome your fears and anxiety through a neuroscience approach. This is not just some woo-woo stuff. It’s actually all about creating new neural pathways so you can live your 100% best self!

Here are some power takeaways from today’s conversation:

Episode Highlights:

[22:02] Using a Neuroscience Approach to Push Through Your Fears

It’s not about being afraid, lazy, or anxious. The problem is that your brain wants to keep you stuck in that place of emotions and behaviors that you were used to as a child. Therefore, you need to create new neural pathways that allow you to push through your fears and see what’s on the other side.

[27:55] Don’t Quit, It Could Be a Moment Too Soon

Alice recalls walking across one of the bridges in London and seeing a little sign on the board saying – "Don't quit now, it could be a moment too soon." Taking that principle into your life and business, you are often just one phone call away, one conversation away, one step away, and one moment away from something happening – that is the thing that you need to happen.

[34:47] The Future Identity Approach

Alice introduces a visualization exercise where you spend time visualizing your future self – from what you’re eating to who you’re with, what you’re doing, and all the little details – that you start to feel the energy and emotion around that. Once you’ve created those new neural pathways, you begin to think and feel in a different way, and your life starts to change.

[38:56] Finding Your Flow

When you find your flow, your success will grow. Figure out where it is that you are going to be at your best. Not everybody needs to quit their job and make a radical pivot. It could mean crafting your role in a way that would put you in your zone of genius.

Resources Mentioned:

www.alicepennmd.com

IG: alicepenn_md

YouTube: @alicepennmd

Atomic Habits by James Clear

Developing compassion can help us overcome fear and anxiety. In this insightful conversation with relationship and performance educator Doug Richens, he discusses with Adam how focusing on compassion activates our innate response in the brain that leads to greater well-being, stronger relationships, and increased life satisfaction. So listen in to learn some practical strategies for building more compassion in your daily life. By developing compassion through your small daily choices, you can significantly manage stress and rise above challenges with resilience.

Here are some power takeaways from today’s conversation:

Episode Highlights:

[15:05] The Intersection of Compassion, Spirituality, and Neurology

[17:32] Noticing the Power of Kindness

Resources Mentioned:

Gray Space Experts

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Many professionals struggle with dwelling on regrets from the past or obsessing over uncertainties ahead. This leads to decreased productivity, creativity, and life satisfaction due to anxiety. In this episode, Adam Hill discusses how we can travel through time in our minds in a healthy way. Learn practical tips for incorporating daily reflection and visioning into your routine to rise above fear and realize your potential!

Here are some power takeaways from today’s conversation:

Episode Highlights:

[02:14] Time Traveling in Our Minds

[11:05] Time Traveling to the Past in a Healthy Way

When time traveling to the past, intentionally reflect on the past in a mindful, curious way. Reflect on past experiences without judgment, just becoming aware of what happened. Get curious and ask questions about lessons learned rather than dwelling. Was I wrong? What can I learn? Seek to understand rather than judge yourself or others involved. Reflection allows you to learn from the past and bring those lessons forward, rather than staying stuck in regret. Make past reflection a regular practice by journaling after important events, to gain perspective and wisdom from your experiences over time.

[13:52] How to Time Travel Into the Future in a Healthy Way

Intentionally visualize the future rather than obsessing over uncertainties. Clarify your ideal future outcome by getting specific about what you want to achieve or experience. Use visualization to mentally place yourself in that future scenario through your senses like sight, sound, smell. Focus on creating a powerful vision of the future you want rather than worrying about unknowns. Practice daily future visualization, such as envisioning what you want your day or week to look like. Trust that visualizing your ideal future will help guide your energy and actions toward manifesting it, even if it doesn't unfold exactly as planned. The key is intentionality - shifting your mindset from anxiety about uncertainties to empowering visions of potential outcomes. 

[19:36] Creating Space in the Present

Resources Mentioned:

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IG: @theadamchill

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One of the things that scares people from being entrepreneurs is the uncertainty of what can happen. But it’s all part of the fun! The ability to fail and fail forward is what sets successful people apart. In today’s episode, Adam Hill speaks with David Mammano about overcoming fear and failure as an entrepreneur. David is an entrepreneur and a teacher of entrepreneurs. He's a writer about entrepreneurs and a speaker about entrepreneurs. It’s obvious he loves the entrepreneurial life.

David is the founder of seven businesses, a three-time Inc Magazine 5000 growth company winner, a two-time TEDx speaker, and an adjunct professor at the University of Rochester in New York. He now leads the YOUtopia, a network that helps entrepreneurs to grow and connect. He's also the host of the highly acclaimed podcast, “The Gonzo Experience”, and author of three books, including his most recent bestseller CRASH and LEARN: Lessons in Business.

Here are some power takeaways from today’s conversation:

Episode Highlights:

[08:29] Failure is Giving Up

As an entrepreneur, it’s important to have a growth mindset, seeing failure as giving up. If your business doesn’t go well the first time, then start creating a second business. If it fails again, then do a third business – until you get it. Failure is when you decide to give up and stop being an entrepreneur, and you stop doing what you’re doing. Having this kind of mindset develops persistence.

[19:33] Getting Out of The Fear

A lot of people let fear be an obstacle to achieving their best. One of the ways we can get out of that fear is to find a community of like-minded people that are going through the same thing and inspire each other to push through perceived obstacles. Mastermind groups like YOUtopia bring in speakers who are going to inspire people to realize that these barriers are not real and that fear is not real. They help them talk through the fear of what is scaring them to move to that next level.

[30:15] Finding the Balance Between Setbacks and Failures

Have a tribe of trusted kindred spirits that have your best interests in mind and with whom you can talk things through, get feedback, and get their thoughts. Let them share their experiences that you can also take into account before jumping into decisions. A lot of entrepreneurs have so much energy and they move fast. But that can turn into a double-edged sword when you’re moving too fast, that you’re spending the wrong energy on something and you lose interest. You can be more successful when you surround yourself with people that can help you see the full spectrum of what's going on or what could go on.

Resources Mentioned:

www.davidmammano.com

Crash and Learn Book - https://a.co/d/9O1RScE