The Macro Perspective

(0:00) Introduction to “Episode 13: Outwitting the Devil” and Announcements : We are now also on Spotify! Check us out…don’t forget to like and subscribe and share us! We appreciate your support so much.  (4:33) Summary: “Outwitting The Devil” is an imagined interview between Napoleon Hill and the Devil himself, in which we are given certain truths about evil and instructions on how to avoid the grip they can have on us. Per the Devil, he uses people to “drift”.  People who don’t think for themselves are drifters…they allow external circumstances to influence his/her mind. (8:49) A lack of intention surrounding your health, wealth, relationships and overall happiness can cause you to drift from your life’s plan and cause you to look for comfort via your vices. (Examples being eating, drinking, drugs, sex…)  (13:58) Be a gardener to your mind: You always have to be tending to your thoughts and beliefs.  (22:56) Finding enlightenment through focus switching rather than sticking to one…is that the new way? (23:54) Mouth taping and the concept of social contagion and your environment (27:43) The importance of differing types of data and how it can keep people motivated when the numbers they want aren’t there yet (33:11) Your mind is powerful…it dictates so much. (34:47) The basics are the basics…they aren’t sexy, but they will always win. (44:40) Caution: it is important, but don’t let it hold you back from taking action. Plan all you want…but you have to take action. (47:24) Be realistic: Is it a temporary failure or an actual defeat? Looking at plateaus through this lens can be super helpful. (50:25) Positive actionable non-negotiable things vs automatic negative thoughts…breaking auto-pilot to work towards your goals is necessary but can be difficult due to the mindlessness that is ingrained in us by society. (55:50) Chaos ensues in life, if you can create space to train yourself to the new responses that will help you do what you need, that is when you can flourish. Figure out how to see adversity as an opportunity to learn and grow rather than letting you down. (59:20) Take your life into 4 quadrants of time based on your goals and see where you are drifting…take those drifting moments and schedule time to work on them weekly. Are you putting yourself and your goals on the schedule? (1:03:06) Marcos’s McDonalds story: positive interactions bringing people back from drifting (1:14:54) Recap of “Outwitting the Devil” Referenced in the pod (4:33) Hill, Napoleon. “Outwitting the Devil: The Secrets to Freedom and Success”9:56 Peter Atia, physician who focuses on the applied science of longevity. (12:12) Pressfield, Steven “The War of Art: Break Through the Blocks and Win Your Inner Creative Battles”  (12:37) Hardy, Darren “The Compound Effect: Jumpstart Your Income, Your Life, Your Success”  (13:09) Peterson, Jordan B. “12 Rules for Life: An Antidote to Chaos”  (17:28) It’s chaos. Be kind. – Patton Oswalt https://youtu.be/sicUhD1n-es 17:34 Rucker, Mike “The Fun Habit” https://a.co/d/ftKrKtO (18:40) Packard, Edward “Inside UFO 54-40” https://a.co/d/15aMAy1 (23:54) Mouth breathing, medically known as chronic oral ventilation, is long-term breathing through the mouth. (26:19) Nestor, James “Breath: The New Science of a Lost Art” https://a.co/d/ekYpBny (26:25) Kahn, Sandra “Jaws: The Hidden Epidemic” https://a.co/d/gCAlM2C Further commentary on that book can be found at https://tinyurl.com/4enuu9xj (28:24) Levine, J.A, et al. “Role of nonexercise activity thermogenesis in resistance to fat gain in humans” https://tinyurl.com/yc3redxy (31:49) BFR: Blood flow restriction. “What is BFR Training?” Cleveland Health Clinic https://tinyurl.com/4tdabttj (1:02:40) Hill, Napoleon “Think and Grow Rich” https://a.co/d/0IaOZa5

While The Micro Perspective is and always will be a joint venture sharing insight about health perspectives from a macro lens, we (Seamus and Marcos) personally challenged one another to create smaller solo segments to keep our audience engaged and privy to things we are passionate about or coming across in our studies that aren't making it into our full length episodes.  Thus, the Micro Bite segment was born to help give some motivational moments from our passion project.  We hope you enjoy!

While The Micro Perspective is and always will be a joint venture sharing insight about health perspectives from a macro lens, we (Seamus and Marcos) personally challenged one another to create smaller solo segments to keep our audience engaged and privy to things we are passionate about or coming across in our studies that aren't making it into our full length episodes.  Thus, the Micro Bite segment was born to help give some motivational moments from our passion project.  We hope you enjoy!

(0:00)  Introduction:  Reagan Davis, Nutrition Coach in South Carolina (IG: Reaganndavis1)  

(2:33) Reagan’s why behind her coaching: college athletics and disordered eating  

(10:20) Cultural differences during high school athletics and the effect it had on social life  

(14:37) Reagan and her start in nutritional coaching  21:58 Reagan’s coaching philosophy   

(21:48) Creating awareness of pitfalls and thinking them through: if/then statements and how they can help with triggers going forward.  

(27:11) Allowing for space between a thought and an action, and how it can apply to more than just stressed eating responses   

(32:03) How to start a healthy coaching relationship: Step one - Confidence (Baby steps and setting intentions)  

(35:06) Step two: Fundamental tracking skills, learning to listen to body cues  

(35:28) Step three: Periodize : Where can we go from here? 

(39:11) Key messaging to clients  

(46:13) Purpose drives everything  

(50:26) Pushing for your own growth as a coach, mindset as an important tool for success  

(54:49) Keeping it fun: challenging yourself with fun and different events  

(59:02) Pouring into yourself before going into your day : making time for yourself before taking care of others       

Referenced in the pod  

(32:03)  “Confidence comes from keeping the promises you made to yourself.” Ed Mylett (https://www.edmylett.com/)  

(33:41) Mylett, Ed “The Power of One More” https://a.co/d/fqjo2dN 

(35:29) The Shreds Model by Sam Miller: SHREDS stands for Sleep, Hunger, Rest, Energy, Digestion, and Stress  (https://sammillerscience.com) 

(52:11) Dweck, Carol. “Mindset: The New Psychology of Success” (https://a.co/d/48If7ad) 

(55:05) Hyrox : The Fitness Competition for Every Body  https://hyrox.com/ 

(56:19) Hunter McIntyre, 2x hyrox world champ & record holder  (https://tinyurl.com/47c63ebv) 

(56:36) Lauren Weeks, 2x Hyrox World Champ (https://tinyurl.com/yckvwzh6) 

(58:09) Karen Crossfit WOD : 150 Wallballs for time (https://tinyurl.com/3d6jyb5z) 

(1:01:33)  Robbins, Tony “How to Prioritize Yourself” (https://tinyurl.com/4bd99f7e)

(0:00)  Introduction: Picking the optimal workout for your goals  

(2:30) Goals: Why you need one, and how to best formulate one.  

(10:16) Why it is so important to pick the best workout for your goals  

(12:29) Finding a balance between movement for your specific goals and movement for fun with friends  

(15:27) Different types of workouts: what they are, and their pros/cons  

(18:11) Anaerobic vs aerobic exercises  

(24:31) What is a sport?   

(27:01) Best practices for starting a new workout plan  

(33:09) The importance of enjoying the workout you choose  

(41:52) Product of the Week -  Tovala Smart Oven  

(48:16) Content of the Week -  Sims, Dr. Stacy, “Yes! You are an athlete. No! You shouldn’t practice Intermittent Fasting"

(56:18) Icon of the Week - Tony Robbins     

Referenced in the pod  

(33:59) Rucker, Mike “The Fun Habit: How the Pursuit of Joy and Wonder Can Change Your Life” https://a.co/d/hNcV1oB 

(41:52) Product of the Week -  Tovala Smart Oven https://tinyurl.com/4mmutp2t  

(48:16)  Content of the Week -  Sims, Dr. Stacy, “Yes! You are an athlete. No! You shouldn’t practice Intermittent Fasting” https://tinyurl.com/57cnw93s  (downloaded from http://drstacysims.com)  

(56:18) Icon of the Week - Tony Robbins  (Featured on Tom Bilyeu youtube) https://tinyurl.com/96kbc765

(0:00)  Introductions: Matt Spiewak (IG is Spiewak_coaching) Personal Trainer specializing in hard gains  

(1:47) Why Matt chose hard gains as a specialty  

(3:39) Biggest mistakes hard gainers make  

(5:06) Nutrition necessities needed by hard gainers  

(11:56) Navigating client nutrition as a trainer   

(17:50) Working through the emotional aspects of hard gaining  

(33:06) Managing activity and nutrition within the confines of a sport background  

(36:13) Recovery modalities on the off season  

(40:15) Beginning the process for a new hard gainer client  

(44:24) Which macros help most with mass building    

Referenced in the pod  

(11:18) Travis’s Superman Shake 

2 raw eggs

Coconut milk 

2 servings of grass fed whey 

1 c. leafy greens MCT oil

(0:00) Introduction: Continues right away from end of “10 Aspects of Health Part 1” and starts up with the “spiritual” element  

(8:49) Environmental : not just as in your physical surroundings, but what you allow to come into your surroundings can make a huge difference.  (Think BPA, chemicals in your skin care)  

(12:56) Financial  (how you make your money, how you spend your money, and how both make you feel)  

(24:46) Maslow’s Hierarchy of Needs  

(26:03) How a feeling of purpose varies from person to person  

(28:27) Does your purpose evolve as your life grows and changes? The answer is probably.    

(33:38)  Sometimes you have to help others build your path in order to build your own, one day,  according to the author Ryan Holiday.   

Referenced in the pod 

(24:46) Maslow’s Hierarchy of Needs -  There are five levels in Maslow's pyramid. From the bottom of the hierarchy upwards, the needs are: physiological (food and clothing), safety (job security), love and belonging needs (friendship), esteem, and self-actualization. (For more info, please go to  https://tinyurl.com/2p8wwycf )  

(33:38) Holiday, Ryan. “The Obstacle Is the Way: The Timeless Art of Turning Trials into Triumph” https://a.co/d/1YD05au  

(37:40) You can learn about one of Seamus’s favorite authors, Jordan Peterson, here: https://www.jordanbpeterson.com/  

(38:03) Bartholomew, Brett.  “Conscious Coaching: The Art and Science of Building Buy-In” Book: https://a.co/d/9JP7gvl More info on Bartholomew’s philosophies:  https://artofcoaching.com/

(0:00) Introduction & Chatter : The 10  Aspects of Health (Pt 1)  

(1:10) Aligning  your community with your goals (and vice versa)  

(5:20) The different elements of Health (physical, mental, emotional, social, spiritual, environmental, financial)  

(6:31) The benefits of physical work, and the importance of picking out the best workout routine for your body and mind  

(8:11) A bunch of thoughts on  mental health   

(8:56) Walking and mobility  as a physical and mental workout element  

(11:34) Touch is powerful and important to many aspects of health  

(14:26) Depression and how it manifests,  and how exercise/nutrition/nature can help  

(18:28) Emotional vs mental, men vs women (having emotions vs showing emotion)  

(25:11) Stoicism  

(26:23) Social well-being and the importance of community   

(28:54) Community as a tool to improve yourself      

Referenced in the pod   

(5:20)  The Main Pillars of Health: Why They're Important and How to Maintain Them  https://tinyurl.com/3wrctsby (This article isn’t referenced per se but the ideologies were and this is just a little extra food for thought!)  

(25:11) Stoicism is a school of philosophy that hails from ancient Greece and Rome in the early parts of the 3rd century, BC. It is a philosophy of life that maximizes positive emotions, reduces negative emotions and helps individuals to hone their virtues of character.

(33:14) “Sunk Cost Fallacy” the phenomenon whereby a person is reluctant to abandon a strategy or course of action because they have invested heavily in it, even when it is clear that abandonment would be more beneficial.

(0:00) Introduction : Absolute MUSTS for a Productive Kitchen 

(1:09) Air fryer 

(3:14) Crock pot/insta pot: 

(4:28) A good knife set and some knife skills 

(7:50) Measuring spoons and cups and a food scale 

(12:03) Seasonings and sauces for marinades 

(19:22) Blender 

(21:28) Grocery List Template: What do you need this week?  

(24:27) Foods to keep on hand to cook when you have no time/no creativity 

(29:16) Quality cookware 

(32:38) Good cooking oils 

(36:50) Food storage 

(39:49) Product of the Week!  Product of the Week: Pyrex 20 pc Glass Freezer Storage Set 

(41:35) Content of the Week - Fact Check: Coca-Cola Paid NAACP To Make Sure Sugar Taxes Failed And Sodas Could Be Purchased With Food Stamps  by Ann Brown via Moguldom Nation  

(50:20) Icon of the Week - Paul Olima   

Referenced in the pod  

(7:25) The Four Hour Chef by Tim Ferriss

(12:16) Kinder Seasonings (https://kinders.com/) 

(13:58) Walden Farms Syrups, DIps, and Sauces (https://tinyurl.com/2p88rhak)  

(14:10) Kernel Season's Popcorn Seasoning

(17:22) Bachan’s Teriyaki https://bachans.com/ 

(17:34)  Cholula Chili Garlic Hot Sauce

(18:32) Bragg’s Organic Coconut Liquid Aminos  

(19:09) Lea & Perrins The Original Worcestershire Sauce  

(19:43) Ninja SS151 TWISTi Blender DUO  

(20:26) Magic Bullet Blender    

(37:30) Food Prep Containers https://a.co/d/gjDI9f8 

(39:49) Product of the Week: Pyrex 20 pc Glass Freezer Storage Set https://tinyurl.com/2p9e7s55 

(41:35) Content of the Week - Fact Check: Coca-Cola Paid NAACP To Make Sure Sugar Taxes Failed And Sodas Could Be Purchased With Food Stamps  by Ann Brown via Moguldom Nation https://tinyurl.com/3hz4jt5j 

(49:30) A Troublesome Inheritance: Genes, Race and Human History by Nicholas Wade https://a.co/d/7upWb6S 

(50:20) Icon of the Week - Paul Olima https://tinyurl.com/5fjncy2p

(0:00) Introduction : Do you need a cleanse? And what is it?  

(6:00) Seamus talks about his 3 day fast 

(7:57) When a coach might consider recommending a detox protocol 

(11:00) Benefits of a “pure” cleanse 

(17:27) Ingredients that can help  

(24:32) Product of the Week : Pressed Cleanse 1 | Beginner Juice Cleanse 

(34:18) Book of the Week:  “Exercised: The Science of Physical Activity, Rest and Health” by Daniel Lieberman 

(38:54) Icon of the Week : Tia-Clair Toomey

Referenced in the Episode  

(24:32) Product of the Week : Pressed Cleanse 1 | Beginner Juice Cleanse  https://tinyurl.com/ystdbd9t 

(34:18) Book of the Week:  “Exercised: The Science of Physical Activity, Rest and Health” by Daniel Lieberman   https://a.co/d/iL72D76 

(38:54) Icon of the Week: Tia-Clair Toomey   https://tinyurl.com/2y83p2md