The Focus Cast

This is the 5th episode of our 5 episode series on the hierarchy of needs and how those needs consume our minds and focus. Unfortunately, we leave little brain energy to focus on our future, which leads us right back to the hamster wheel day after day after day. Today we have reached the TOP of the hierarchy!!! We are talking about the fifth level of needs: our Self-Actualization Needs. Let’s dig in…

00:00 Intro to self actualization & focus
00:43 Intro to podcast
01:15 Problem self actualization & focus
11:00 Solution to increasing our focus

PROBLEM 

• Our Self-Actualization Needs (simplypsychology.org)
  • The realization of a person's potential, our self-fulfillment, our personal growth and peak experiences. Maslow (1943) describes this level as the desire to accomplish everything that one can, to become the most that one can be.
  • Individuals may perceive or focus on this need very specifically. For example, one individual may have a strong desire to become an ideal parent. In another, the desire may be expressed economically, academically or athletically. For others, it may be expressed creatively, in paintings, pictures, or inventions.
• You ready bro, the big question: How much do we actually focus on realizing our full potential? And when we sit and dream about being a great parent, a rock star, or the CEO of a big company, are we trying to reach our full potential or our desperate need to be respected?
• Are you trying to accomplish your dreams or prove a toxic parent wrong? 
• Consumed commodities are a cheap high when meeting our real needs (Cars, houses, clothes, etc.) 

SOLUTION

• Time to get a bit introspective and ask yourself, Who are you? What do you want? Why? 
• Ask yourself, “Am I trying to live my life or someone else's?”
• Serving others is a true path to finding yourself. 
• Take time / Force time to understand your potential and work like hell to personally develop that potential so you can live a life of peak experiences. 

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This is the 4th episode of our 5 episode series on the hierarchy of needs and how those needs consume our minds and focus. Unfortunately, we leave little brain energy to focus on our future, which leads us right back to the hamster wheel day after day after day. Today we are talking about the fourth level of needs: our Need for Esteem. Let’s dig in…

00:00 Intro to physiological needs & focus
00:37 Intro to podcast
01:10 Problem Need for Esteem & Focus
11:30 Solution to increasing our focus

PROBLEM

• Our Need for Esteem (simplypsychology.org)
  • Our need for self-worth, accomplishment and respect. 
  • Maslow classified esteem needs into two categories: 
    • (i) esteem for oneself (dignity, achievement, mastery, independence) and 
    • (ii) the desire for reputation or respect from others (e.g., status, prestige).
  • (Interaction Design.org) Components that are involved in achieving a sense of self-esteem, such as respect of others, an internal acceptance of who we actually are, confidence, and achievement. 
  • The need for internal acceptance is necessary for any external validation to have a significant and long-lasting effect. Example: someone says your great, and on the inside, you think: no you are not, you are a fucking moron.”  Episode #24 Inner Narrative
• We spend a lot of time thinking about our personal acceptance and are we respected by others. Some of our most fierce conflicts come from feeling disrespected by others. What are you not thinking about - your future. 

SOLUTION

• Science Daily: Be as kind to yourself as you are to others. See your mistakes as opportunities to learn. Notice things you do well, however small
• Ask a trusted friend or colleague to tell you what your strengths are or what they value about you
• Spend some quiet time by yourself. Tune in to how you're feeling inside and try to be at peace with who you are.

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This is the 3rd episode of our 5 episode series on the hierarchy of needs and how those needs consume our minds and focus. Unfortunately, we leave little brain energy to focus on our future, which leads us right back to the hamster wheel day after day after day. Today we are talking about the third level of needs: our need for Love and belongingness. Let’s dig in…

00:00 Intro to physiological needs & focus
00:37 Intro to podcast
01:13 Problem Our Need to Belong and Focus
13:00 Solution to increasing our focus

PROBLEM

• Our need for Love and belongingness  (SimplyPsychology.org)
  • The third level of human needs is social and involves feelings of belongingness. 
  • Belongingness, refers to a human emotional need for interpersonal relationships, affiliating, connectedness, and being part of a group.
  • Examples of belongingness needs include friendship, intimacy, trust, and acceptance, receiving and giving affection, and love.
• Our need to be loved and belong is built on our lower two levels: if we belong to a group, we increase the chances of survival and meeting our physiological needs while also creating a “tribe” in which we feel safe. Who is keeping watch when we are asleep? 
• Beyond that is our deep desire to be accepted, to belong to a group, to feel like an outcast. A NLB article, The origins of belonging, Harriet Over writes, “It is clear that our reliance on our group members has exerted a powerful influence over our cognitive abilities. We have sophisticated skills for understanding the mental states of those around us [5,6], engaging in joint action with our social partners [7] and learning from their behavior [8,9]. Experimental psychologists have demonstrated that many of these skills appear early in development [10,11] and that their successful performance is essential to children's functioning.
• These cognitive abilities (our emotional intelligence) require an intense amount of focus. 
• Last Point from this article before we move to solutions: “According to Baumeister & Leary's [26] conceptualization, fulfilling the need to belong involves satisfying two criteria. 
  • First, individuals must have relatively frequent, positively valanced (or at least non-aversive) interactions with at least a few other people. 
  • Second, these interactions must take place within a framework of long-lasting affective concern for each other's welfare. 
  • Satisfying either of these criteria alone is not sufficient to fulfill the need: positive interactions outside of long-lasting relationships will not be completely satisfying and nor will long-term relationships that lack regular contact. 
  • Importantly, it is conceptualized as a need rather than simply a desire. This means that failure to satisfy it ought to be marked by serious distress and long-term negative consequences.”

SOLUTION

• Audit your tribe (1-3 close relationships). Do they meet the two requirements: ONE: relatively frequent, positive interactions and TWO: these interactions must take place within a framework of long-lasting affective concern for each other's welfare.
• If you do not have this: it is time to move on and find a new tribe. 
• Look for a tribe of individuals who are actively pursuing their long-term dreams.
• This is a POV statement, but worth saying, our current societal construct is designed to keep us in a state of labor contribution and commodity consumption. We are essential cows in the machine. 
• IT TAKES WORK to fight the machine. We must be intentional about the individuals we choose to belong to. 

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This is the 2nd episode of our 5 episode series on the hierarchy of needs and how those needs consume our minds and focus. Unfortunately, we leave little brain energy to focus on our future, which leads us right back to the hamster wheel day after day after day. Today we are talking about the second level of needs: our need to be safe. Let’s dig in…

00:00 Intro to safety needs & focus
00:32 Intro to podcast
01:05 Problem with how our safety effect focus
09:49 Solutions to increasing our focus

PROBLEM

• Recap problem from episode #41.
  • Our brains have limited capacity to focus and makes us tired. 
  • Constantly focusing on short term needs prevent us from focusing on long-term goals. 
• Our Desire to be Safe (SimplyPsychology.org)
  • once an individual’s physiological needs are satisfied, we focus on our need for security and safety. 
  • People want to experience order, predictability and control in their lives. For example, emotional security, financial security (e.g. employment, social welfare), law and order, freedom from fear, social stability, property, health and wellbeing (e.g. safety against accidents and injury).
  • These needs can be fulfilled by the family and society (e.g. police, schools, business and medical care).
• We are at war with the need to be safe and those who want to exploit our fear of not being safe. 
  • (Winkelmeyer) 54% said they're more fearful than hopeful about what's in store for the world in 2022. (Episode #23: Fear)
  • Boston Marathon Example. 
• We are constantly in a fear state, which absolutely consumes our focus. 
• Fear takes an incredible amount of energy from our brain. (Break In, Bear in the woods. 

SOLUTION

• Flee unsafe environments: bad relationship, bad job, bad work relationship
• Stop consuming fear mongering media 
• Acknowledge the truth: you may die today, there is little you can do
• Acknowledge when you feel safe and why
• Share your fears or lack of safety with solid friends

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Why do we dream? What are we running from and what are we running to? Why… what we have is never enough? Why do we try to impress people around us? Why do we want a nice car? Why do we save money? Why do we eat an excess of fatty foods? All these “needs” greatly influence what consumes our mind and our focus. In this series we are talking about the needs that consume our mind, and today we are starting with our most basic needs: our physiological needs. Let’s dig in…

00:00 Intro to physiological needs & focus
00:49 Intro to podcast
02:10 Problem with how our physiological effect focus
09:54 Solution to increasing our focus

PROBLEM
The brain has its own type of memory storage (called working memory), and it is extremely limited in capacity. (Science direct) When we focus on anything for an extended period without breaks or distractions then we become tired and exhausted because our energy has been depleted during this time period.

Our brains are constantly consumed with ensuring our needs are met. Abraham Maslow (1908-1970) established Maslow's Hierarchy of Needs (Pyramid).
The pyramid can be broken down into two main categories: The first four levels are often referred to as deficiency needs (D-needs), and the top level is known as growth or being needs (B-needs).

Here is he breakdown: The brain struggles to focus on long-term goals without your basic needs being met. So what are the basic needs?
We start with our Physiological Needs: Breath, water, food, sleep, shelter, clothing, reproduction.

Example: if you are living paycheck to paycheck, which most Americans are (Around 64% of Americans, LendingClub survey.) So 64% of Americans are consumed with… will I have a job and be able to provide food, water and shelter for my family next month?

This doesn't include all the other deficiency needs fighting for attention in our minds which we will cover in the next 4 episodes.
While we often just “get in line” without questioning the line we are in, many of us are simply grinding daily in effort to meet and provide for our families' most basic needs.


SOLUTION
Be intentional about meeting your basic needs now and for the future. Start small:
1-3 month saved for rent/mortgage
1-3 month of food/water storage
Bryan talks about examples of food storage.

This will calm your mind consciously or subconsciously in assuring yourself that you have the ability to preserve your Physiological Needs for a specific time period.
Mediation is the practice of pulling you away from what your brain tells you to focus on and you telling your brain WHAT you want to focus on. These muscles help you focus on long-term.

Allocate (FORCE) time to focus on long-term goals:
Talk to your family about long term goals
Talk to a financial advisor
Talk to a personal coach or friend about long term goals

When you meet your most basic needs, acknowledge and be grateful.
I am eating a great meal for breakfast, and I am grateful that my needs are met today. I have groceries for a week and I am grateful that I can eat this week.
I paid my rent/mortgage this month and I am grateful that I have shelter this month.
This allows your brain to have confidence that those basic needs are met, and gives you permission to focus on long-term goals.

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Not eating food may be what your body needs.

0:00 Intro to Fasting and Focus
1:00 Intro to Podcast
1:40 Problems with eating constantly
5:40 The science of fasting
9:30 Solutions to focus

THE PROBLEM
Overeating may reduce brain function June 1, 2012 High caloric intake could raise the risk of memory loss. Eating too many calories may do more than just expand your midsection. A recent study suggests that high caloric intake over time may actually raise your odds of developing memory loss or mild cognitive impairment (MCI), later in life.. www.health.harvard.edu

Researchers have linked weight gain to stress, and according to an American Psychological Association survey, about one-fourth of Americans rate their stress level as 8 or more on a 10-point scale.

Stress also seems to affect food preferences. Numerous studies — granted, many of them in animals — have shown that physical or emotional distress increases the intake of food high in fat, sugar, or both. High cortisol levels, in combination with high insulin levels, may be responsible. Other research suggests that ghrelin, a "hunger hormone," may have a role.

Once ingested, fat- and sugar-filled foods seem to have a feedback effect that dampens stress related responses and emotions. These foods really are "comfort" foods in that they seem to counteract stress — and this may contribute to people's stress-induced craving for those foods. www.health.harvard.edu

THE SCIENCE
Here are some intermittent fasting benefits research has revealed so far:
Thinking and memory. Studies discovered that intermittent fasting boosts working memory in animals and verbal memory in adult humans.

Heart health. Intermittent fasting improved blood pressure and resting heart rates as well as other heart-related measurements.
Physical performance. Young men who fasted for 16 hours showed fat loss while maintaining muscle mass. Mice who were fed on alternate days showed better endurance in running.

Diabetes and obesity. In animal studies, intermittent fasting prevented obesity. And in six brief studies, obese adult humans lost weight through intermittent fasting.
Tissue health. In animals, intermittent fasting reduced tissue damage in surgery and improved results. HopkinsMedicin.org
Mayo Clinic: Some research suggests that intermittent fasting may be more beneficial than other diets for reducing inflammation and improving conditions associated with inflammation, such as:

• Alzheimer's disease
• Arthritis
• Asthma
• Multiple sclerosis
• Stroke

The underlying mechanism that causes Alzheimer’s disease (AD) is unknown. It is known, however, that AD is pathologically characterized by beta-amyloid (Aβ) plaques and neurofibrillary tangles, leading to neuronal death, which is clinically characterized by a decay in cognitive abilities. Several studies using animal models have indicated that IF could reduce the accumulation of Aβ plaques and slow down cognitive decline. National Library of Medicine

SOLUTION
Listen to Huberman Lab Podcast #41 for detailed science
No Food for at least an hour after walking
No food 2-3 hour before bed
8 hour feeding window (skip breakfast or dinner)
Ideal window is 10am-6pm
I use coffee and tea to suppress hunger in the morning, and put coconut oil or honey in there for some calories if I’m starving.

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We love to snack. Unfortunately, most of those snacks are bad for our bodies and bad for our focus. It doesn't help that companies spend close to $14 billion a year to keep us aware of those shitty snacks. In today's episode, we will talk about our struggles with snacking and some solutions to your snacking habits to increase your focus. 

0:00 Intro to Snacks and Focus
1:04 Intro to Podcast
1:41 How snacks are effecting our focus
7:24 Solution to your snacking problem

PROBLEM

• HARVARD: The Science of Snacking
• The food and beverage industry spends almost $14 billion per year on advertising in the US, more than 80% of which promotes fast food, sugary drinks, candy, and other unhealthy snacks.
• Emotional eaters and those under psychological stress have been found to eat more energy-dense snacks, especially those higher in sugar and fat.
• In children, snacking makes up about 27% of their daily calorie intake and there has been a substantial increase in snacking habits over the past few decades.
• 1/4 of Americans surveyed said they snacked multiple times a day, and 1/3 snacked at least once daily.  The most popular reasons for snacking were hunger or thirst (DRINK FIRST), to be eaten as a sweet or salty treat, and because snack foods were easily available.

SOLUTION

Understand Your Desires 

• Crunchy—raw vegetable sticks, nuts, seeds, whole grain crackers, apple
• Creamy—cottage cheese, yogurt, hummus, avocado
• Sweet—chopped fresh fruit, dark chocolate
• Savory/Salty—cube or slice of cheese, roasted chickpeas, handful of nuts, nut butter

What to snack on for Focus (Healthline)

• Blueberries: Blueberries and other deeply colored berries deliver anthocyanins, a group of plant compounds with anti-inflammatory and antioxidant effects. Some of the antioxidants in blueberries have been found to accumulate in the brain and help improve communication between brain cells.
• Pumpkin seeds: Zinc - nerve signaling, Magnesium - learning and memory, Copper - control nerve signals, Iron - helps with brain fog
• Dark chocolate - flavonoids in chocolate gather in the areas of the brain that deal with learning and memory. Researchers believe that these compounds may enhance memory and also help slow down age-related mental decline

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What has been completely removed from our diet? The Fungus Among Us:). Mushrooms have amazing qualities, one of those being focus.

0:00 Intro to Fungus and Focus
0:53 Intro to Podcast
1:28 The problem with Focus
5:38 Solution to Focus

PROBLEM 

• The Branded Research Inc.-conducted survey found 75% of people admit that digital notifications lead to procrastination and decreased focus.
• This is the main conclusion from a survey conducted by Barnes & Noble Education the week of March 23, 2020, among 432 college students across the U.S. More than half (64%) of students expressed concern over maintaining focus and discipline
• PERCEPTION: The famous French philosopher Voltaire was once quoted as saying, A dish of mushrooms changed the destiny of Europe.  He was referring to the War of Austrian Succession that followed the death of Holy Roman Emperor King Charles VI. The king's untimely demise may have been a result of eating amanita, or death cap, mushrooms.

SOLUTION

• Health Canal: 4 Medicinal Mushrooms To Boost Brain Function 
• Lion’s Mane: Lion’s Mane contains erinacines and hericenones, which are crucial compounds that can boost brain cell growth. Growing new brain cells is a great way to improve your brain health.
• ALSO.. Prevents Stomach Ulcers, Has Anti-Inflammatory Benefits, 
• Reishi Mushrooms (Ganoderma Lucidum): most notable benefit of the Reishi mushrooms is to boost immunity. The mushrooms increase the production of white blood cells  [8] that protect your body against diseases. Also… Fight Depression, Improve Blood Sugar Levels
• Chaga Mushrooms (Inonotus Obliquus):  Extracts from Chaga mushrooms are excellent when it comes to reducing levels of bad cholesterol[12] in your body. Also… Fighting Inflammation, protection against these radical cells. You can consume the medicinal mushroom[15] as a preventive measure. It has high potent antioxidant properties that prevent free radicals from harming cells in your body.
• Oyster Mushroom (Pleurotus Ostreatus): Oyster mushrooms are full of vitamins and minerals[16] that your brain and body need. They have Zinc, Iron, Phosphorus, Folate, Potassium, Niacin, Fiber, Vitamin D, and Choline. Also.. Improve Heart Health, Normalize Blood Sugar Levels. 
• MUSHROOM COFFEE

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Did you know that according to an article on Frontiers, that processed foods have increased from 5% to 60% in the last century? No wonder everyone has chronic diseases and illnesses and they sure can't focus. So today we're gonna go back to the good old fashion greens and how they help you focus!

0:00 Intro to Leafy Greens and Focus
1:10 Intro to Podcast
1:46 Leafy Greens and How They Help You Focus
9:30 Solution to Increase Your Focus

PROBLEM 

• Article on Stacker, since 1920, there were almost three times as many farms 100 years ago than there are today—in 1920 there were 6.5 million farms, while 2020 estimates come in at two million.
• https://www.underatinroof.com/ 200 years ago, over 90% of the US population lived on farms and produced their own food. Today, only 2% of the population grows food for everyone else, including the rest of the world. And they're using conventional practices to do so, as only 0.7% of all crops and pasture are certified organic.
• Frontiers: Processed and ultra-processed foods increased from <5 to >60% of foods. Saturated fats from animal sources declined while polyunsaturated fats from vegetable oils rose. Non-communicable diseases (NCDs) rose over the twentieth century in parallel with increased consumption of processed foods, including sugar, refined flour and rice, and vegetable oils. 

EVIDENCE

• NBCI. Consumption of approximately 1 serving per day of green leafy vegetables and foods rich in phylloquinone, lutein, nitrate, folate, α-tocopherol, and kaempferol may help to slow cognitive decline with aging.
• https://www.brainandlife.org/ The researchers also identified nutrients in the foods people were eating—lutein, vitamin K, nitrate, folate, alpha-tocopherol, beta-carotene, and kaempferol—that were particularly dense in leafy green vegetables. These nutrients are also associated with cognitive health, says Dr. Morris.
• A report published in 2015 in Alzheimer's and Dementia, the journal of the Alzheimer's Association, suggested that those who adhere most closely to the Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diet could reduce their risk of Alzheimer's disease by as much as 53%. The diet, which was developed by Dr. Morris and her colleagues, emphasizes the consumption of leafy greens, whole grains, berries, fish, and beans.

SOLUTION

• Hey bro, eat more leafy greens. 
• Consider Your Sourcing
• Juice Celery Daily:  Medical Medium 

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Bro, what are you drinking? Better not be some type 2 diabetes bullshit! Today on this episode we talk about the benefits of the humble and ancient green tea!

0:00 Intro to Green Tea and Focus
0:30 Podcast Intro
1:02 Green Tea Fun Facts
2:45 Health Benefits of Green Tea
9:28 Green and Focus

Green Tea Facts

• Green tea is produced from the leaves of the Camellia sinensis, or tea plant. Oolong and black tea are also produced from the plant, but are processed and oxidized in different manners
• Written records date the use of the plant as a beverage since at least the tenth century b.c. in China, and it is thought to be close to 5,000 years old. Tea is the most consumed beverage worldwide (after water). It is also one of the most popular herbal infusions in existence—drunk regularly by over half the world population. Encyclopedia.com 
• Green tea can have 30-50 milligrams of caffein per 8 o.z cup. (100-150 for coffee for reference)

Health Benefits

• Green tea consumption has been linked to the prevention of many types of cancer, including lung, colon, esophagus, mouth, stomach, small intestine, kidney, pancreas, and mammary glands [33]. Several epidemiological studies and clinical trials showed that green tea may reduce the risk of many chronic diseases. National Library of Medicine
• One large study in Japan followed 40,000 adult participants over 11 years, and found that daily green tea consumption was linked to lower risk of death from cardiovascular disease. In particular, the study was examining the link between the polyphenols (antioxidants) in green tea and cardiovascular diseases. The minimum daily consumption required to see this benefit was five cups per day. (WebMD)
• Another large Japanese study, this one following more than 82,000 participants over 13 years, found that higher consumption rates of green tea were associated with reduced risk of stroke. Participants who drank four cups per day or more saw the highest benefit. (WebMD)
• Several human- and animal-based studies suggested that green tea and its flavonoids have antidiabetic effects National Library of Medicine
• Free Radical: A molecule with one or more unpaired electron in its outer shell.
• Free radicals and oxidants play a dual role as both toxic and beneficial compounds since they can be either harmful or helpful to the body. They are produced either from normal cell metabolisms or from external sources (pollution, cigarette smoke, radiation, medication). 
• Teas contain Polyphenols: Polyphenols are secondary metabolites of plants and are generally involved in defense against ultraviolet radiation or aggression by pathogens. National Library of Medicine 
• Polyphenols help rid the body of oxidants and free radicals.

Green Tea and focus

• Green Tea contains an amin acid Theanine
• It has been known that the theanine in tea has positive effects especially on relaxing, cognitive performance, emotional status, sleep quality, cancer, cardiovascular diseases, obesity, and common cold. (Pubmed)
• The combination of moderate levels of L-theanine and caffeine significantly improved accuracy during task switching and self-reported alertness (both P < 0.01) and reduced self-reported tiredness 
• (National Library of Medecine)  

Conclusion

• Drink some green tea bruh
• Always consider sourcing 
• Cheaper teas/ big brands may have residual pesticides or fungicides 
• Some tea bags shed billions of micro plastics in your tea. Use loose leaf 
• Black and Oolong Tea have beneficial properties but not to the extent as green tea.